Fi2B Radio

The One About Kegels With Myra Robson

Welcome to Season 2 of Fit2B Radio. In this first episode, we open the show back up with a chat about our theme for this season: biopsychosocial fitness. We will have a wide variety of guests covering topics that all dovetail into one larger conversation about how our biology, psychology, and sociology (and even spitituality) affect and are affected by exercise and core health. The BPS model is making waves in the fitness and physical therapy worlds, and we are bringing in people who are the leading edge of this discussion. So join us for episode 1 in which we define our topic in more detail and give you a peak at what lies ahead. It's going to be amazing!

What does weight loss have to do with diastasis recti? How does weight loss impact our bodies and minds? What is the best diet? Is dieting even all that great? Let's talk about allll that, including the difference between fad diets and good diets (if there are any) and how to form healthy habits for life. Let's also talk about how diet culture impacts teens! Jennifer Campbell is the co-founder of Balance 365. This interview with her will have you looking at food differently the rest of your life.

Birth recovery often involves dealing with issues that are difficult to discuss and address: Bladder weakness. Scar tissue. Prolapse. Painful intercourse. Diastasis Recti. Lynn Schulte is the founder of The Institute For Birth Healing where she is training practitioners in a unique style of "hands on" treatments. In this podcast you'll learn some very interesting facts about the impact of birth on bodies including the bladder's happy position, and which way tissues tend to twist and why. We also had a hilariously insightful chat about "the boing."

What should you look for in a GOOD physical therapist? What can you expect at the first appointment? Yes, we have briefly discussed physiotherapy (physical therapy in the States) on this podcast many times - because we interview a lot of them - but this an entire episode devoted to helping you find the BEST care possible! Niamh Kenny works both in a maternity hospital and a private clinic in Dublin, Ireland. She has over 20 years of PT experience, and she has spend the last seven specializing in women's health issues like diastasis recti, incontinence, sexual pain, and other types of core dysfunction.

Hypopressives are currently trending in the world of core training and pelvic floor rehab, but what are they? They're more than a stomach vacuum. They're definitely low pressure fitness for the abs. Finding out how to do them is hard, though, so we invited previous Fit2B Radio guest expert, Kim Vopni, the Vagina Coach, back onto our show to discuss, demonstrate AND cue Beth through the basics. There's a lot of tummy talk in this show for sure, and you don't want to miss hearing all the ways that this unique type of breath work (or maybe it's the opposite of breathing) can help your body.

What if shoes protect us a little too much? What if they shape us more than we realize? What if less is more when it comes to footwear? Join us as we interview the founder of Unshoes, Terral Fox, and discuss how footwear affects our gait, alignment, sensory input, and how our feet affect the entire body! Terral's mission is creating footwear that gets out of the way as much as possible and allows the feet to do their job. But why are minimal shoes often more expensive? Tune in as we talk about all these hot topics!

As we talk about all things fitness, core and diastasis recti-related here on Fit2B Radio, we also want to discuss the evidence. What does the research say? Grainne Donnelly, also known as Absolute Physio, has such a beautiful way of interpreting all the research on our abs, making it understandable and applicable. She joined us from Northern Ireland, and we had such a grand time debating and discussing the recent "Bo Study" as well as studies by Diane Lee, Paul Hodges, and more!

How does a core specialist deal with a cancer diagnosis? Mary Vidal is a registered Yoga teacher and personal trainer who got the worst news while alone, and she was gracious enough to let us interview her about her experience. Did she exercise through it? Meditate more? How did she tell her family? How did she fight it? Did the cancer affect her core in any way? We discussed all this and more in this core-ageous episode that will help you understand the interactions between cancer and fitness just a little bit more.

We usually stick to female core fitness here on Fit2B Radio, but males deal with core dysfunction and pelvic pain, too! We asked Dr. Susie Gronski, author of Pelvic Pain: The Ultimate Cock Block, to be a guest on our show and discuss what guys need to know about their pelvic floor. Dr. ​Susie​ ​Gronski​ ​is​ ​a​ ​licensed​ ​doctor​ ​of​ ​physical​ ​therapy​ ​and​ ​a​ ​board​ ​certified​ ​pelvic rehabilitation​ ​practitioner.​ ​In​ ​addition​ ​to​ ​knowing​ ​a​ ​lot​ ​about​ ​your​ ​private​ ​parts,​ ​she’s​ ​also​ ​a certified​ ​health​ ​coach.​ ​Simply​ ​put,​ ​she’s​ ​the​ ​doctor​ ​for​ ​"everything​ ​down​ ​there." She​ ​provides​ ​real​ ​advice​ ​without​ ​the​ ​medical​ ​fluff,​ ​sort of ​like​ ​a friend​ ​who​ ​knows​ ​the​ ​lowdown​ ​down​ ​below. Her approach is unique and straightforward, and we especially love how she discussed how spouses and partners can be understanding and help guys dealing with various issues below the belt.

How is regenerative medicine helping moms and athletes and athletic parents and active baby boomers? What might a naturopath & chiropractor have to say about stem cell injections and platelet rich plasma (PRP) therapy? Well, if he's the doc who did Beth's prolotherapy dextrose injections around her herniated disc to keep her moving leading up to her discectomy, he'd have a lot to say! Meet Dr. Ryan Wood, a board-certified and licensed Naturopathic and Chiropractic physician focusing in regenerative medicine and regenerative injection therapies (prolotherapy, platelet-rich plasma, autologous adult stem-cell and amniotic tissue therapies), and in general musculoskeletal and non-surgical orthopedic medicine. His doctoral degrees in both Chiropractic and Naturopathic Medicine inform his innovative, patient-centered approach to pain management, musculoskeletal and regenerative orthopedics, traumatic brain injury and concussion therapy. This episode is going to stretch your brain and fill it cutting edge information on the future of diastasis recti treatments & fitness recovery. Hint: You should really WATCH the VIDEO version so you can see the pictures Beth shares!

Remember that time we did a podcast from a car, and we talked about our first 8 years because it was our anniversary of launching Fit2B Studio? Oh wait, that's this episode! Haha! Join us for a wild ride - literally - as we discuss traveling exercises, the effects of travel on the body, and finally what our journey for the first 8 years of Fit2B has been like + where we see ourselves in the next year! No special guests this time, just Chris & Beth chatting and being real about what it takes to keep this show on the road!

We almost called it "The One About Borborygmas" because that's the sound our colons make as they process poop which is really the focus of this whole episode -- that is, how it impacts our cores. One of our very favorite pelvic floor physios, Michelle Lyons, is back to discuss how the pooping process {or lack thereof when things are backed up} can dramatically impact your belly and your whole life! This might be the funniest show we've ever done. If you don't believe us, well, just wait until she has Beth make sounds... because when things are stuck, there are 5 sounds that might help you along: grunting, hissing, shhh-ing, mooing, and roaring! Which one works for you? Learn the science of a good poo and how good pooping mechanics can help your diastasis recti in this awesome episode!

If only there was a magic formula for recovering moms right after they have their baby? Oh wait, there might just be one! This show's guest, Leah Outten, has birthed 5 babies and loves to encourage women through their postpartum recovery. She is the founder of The Grace Bond, and she has so many wonderful tips and wise words - not just for those giving birth - for those serving a supportive role. What is really needed? Is bed rest important? When is it safe to return to fitness? What should exercise look like?

Beth had a disc replaced just 2 days after Jill had a hip replacement. That's right: Fitness doesn't save us from problems. Even the strongest bodies must cope with injuries, so how do fitness professionals handle deteriorating joints? How did we decide we needed surgery? How did we pursue recovery? Where are we 9 months post-operation? Did it slow us down or make us stronger? Hear our stories and gain comfort and hope from our journeys if you're considering joint replacement.

It can be a divisive touchy subject, but "the pill" does have side effects that impact female fitness, energy levels, connective tissue integrity, and gut health. So we found someone who can talk objectively about the evidence for and against chemical birth control options while offering hope and practical advice. Nicole Buratti is a Lifestyle Fertility and Hormonal Health Coach as well as a Doula and Yoga Teacher with a focus on balancing the menstrual cycle, getting pregnant, pregnancy, birth, and the postpartum experience. Her calm way of discussing the questions women need to be asking and alternative forms of contraception is so helpful and eye-opening!

Hysterectomies... the word alone is enough to make some shudder while others get excited at the thought of no more periods. How simple are they? What's the recovery like? Are there alternative treatments when endometriosis or leaky bladder is the reason for considering one? And what happens to the cervix? Women need to ask more questions if they're being told a hysterectomy might be in their futures, so we talked Jenny Burrell, a women's fitness expert who has actually had one and written two online courses that cover this subject.

Does a good rhythm make you want to move, tap your foot, swing your hips? Did you know that combining learning with music and movement improves our memory of that information or experience? What about how core strength (or lack thereof due to diastasis recti) impacts the mechanics of making music? This interview with Kathryn Brunner, a talented singer, songwriter, and founder of Musik At Home turned into so much massive fun. She even sang a little for us!

Hands down, Heba is the most interesting, bias-shattering guest we've had, and you can bet we'll have her back! She is completely unafraid to tell it like it is, so we went there. Oh, we so went there because, friends, POP affects people globally, from all backgrounds, regardless of their beliefs, culture, sexuality, etc. Seriously, you need to WATCH this episode and SEE our deep discussion about many things: pressure, pessaries, diastasis, pelvic organ prolapse, sex, kegels, endometriosis, and also how our faith/belief systems can affect how we approach those things. It. Was. Epic. Some people might look at Heba and Beth and think they couldn't be more different, but they are working together from opposite sides of the world to raise awareness on the same issues! Get ready for some goosebumps and brain bending. This one is a delightful doozy!

"It doesn't matter what race, background, religion or where you're from. We're all women, and we're all entrusted with this body that we should be taking care of." -Heba Shaheed, The Pelvic Expert

Many issues women deal with can be traced back to their exercise and nutrition habits during their adolescence. Young female athletes face many challenges, especially if they are in "aesthetic" sports like gymnastics or dance where weight is queen and body image issues abound. Enter Dr. Julie Granger, author of "Fueled And Fabulous: The Girl Athlete's Guide To Radiant Health & Sports Success." She is also an excellent speaker, researcher, and contributor to our Fit2B Girls course!

Squats are more than squats, and this short podcast is FULL of super squatting info. We used to think they were simple: Just drop down, hover for a moment, and then stand back up again, right? Yeah, but how do they impact our daily life? How can we do more of them naturally? How can you squat deeper? Are they really a replacement for kegels because of how they work your core? If you want a detailed understanding of squats and the ability to dive into a deeper squatting position, this is the show for you!

Is there a difference between masculine and feminine energies in fitness? In how we approach parenting, running a business, getting better when we're sick, and facing life? Dr. Lisa Holland has worked as a pelvic floor physical therapist and business mentor for years, and she loves to talk about "curvy hustle." She believes that the unique energy and flair that women bring to every process is valuable and should be embraced and harnessed. Her perspective on female bodies and mindsets will give you lots to ponder for sure!

Yoga is perhaps the only style of mainstream exercise that holds space for the spiritual aspect of wellness. In this episode, we go deep with one of the lead trainers of Holy Yoga. Christina Mroz and Beth first connected when they were both seeking to understand the ramifications of diastasis recti and other symptoms of core dysfunction on Yoga asana back in 2012. The discussion winds it's way around many moving topics including the importance of modifying Yoga for the prenatal and postnatal stages, the religious controversy Yoga can incite, the surprises of motherhood, the private moments we have on our mats, and the beauty of collaboration.

What is is like to deliver babies without electricity in Amish country? Are these women who have so many babies stronger than most? Do they recover quicker? In this podcast, we interview the author of "A Midwife In Amish Country" to learn about stigmas in birth, dysfunctional labor, and core rehab in quiet communities. What tears us down can be part of the healing process, and this episode will leave you better informed and smiling with pure joy over the simple things in life.

Quite possibly our sauciest show ever, this episode gets real about what it's like to crank out kettlebell exercises with prolapse. As you know training with a bell can be super strenuous, and the breathing mechanics can be tricksy. Haley has solid, authentic insights for you, and she says it like it is. She and Beth both enjoy thinking outside the traditional movement box, redeeming "bad" body parts, and coming up with interesting hashtags.

She has done every Fit2B workout and reviewed each one on her blog while raising and homeschooling 3 little ones. She is active in her community MOPS group and loves to dance. She might be our biggest fan, as well as one of our top affiliate earners, and she also shares Beth's name. Find out how she does it all and smile at her real mom life stories.

Is it enough to tell women to listen to their bodies, especially when they are high-level athletes accustomed to pushing through pain? Brianna Battles is a strength and conditioning coach who is changing the landscape for female CrossFit athletes. She believes we have to do more than say "do this" or "don't do that" when it comes to modifications, and she also believes women can safely return to competitions within a year postpartum if they have the right support and strategies. Her methods and smart, thought-provoking words challenge us all in a good way!

What does a rubber chicken have to do with core fitness? You really need to WATCH this episode with top-notch pelvic floor physiotherapist, Michelle Lyons, so you can laugh and learn at the same time. Michelle is one of those wonderful experts who makes you feel comfortable talking about anything, so we did! This podcast touches on diastasis recti, female pleasure, constipation, and prostate cancer's implications on male incontinence and erectile dysfunction.

Track & Field is more than one sport, each of which requires immense core control and coordination with the entire body. However, many coaches default to old school ab work that can result in core dysfunction because they aren't educated about other options. Rachel Zupke is a coach who has figured out how to train her athletes' cores without crunches and situps, and she shares several tips and moves in this pole-vaulting podcast.

Meet the maker of one of our favorite therapeutic splints for diastasis recti and core rehabilitation. As a mom and runner, Celeste saw a need for a splint that would meet the needs of athletes. In this episode we discuss core fitness progression for postpartum women, training elite athletes to everyday athletes, and splinting an abdominal gap when incontinence and prolapse are also present.

Known for her polarizing views on diastasis recti, Julie Tupler is famous worldwide for her pioneering work with DR and hernias, her ceaseless endeavors to create the perfect abdominal splint, and her methodical Tupler Technique rehab program. Julie is hilarious, passionate and unafraid to share what she believes and knows about cores. Listen in as we talk about taping tummies and news on the stem cell injection front!

Women are typically led to believe that menopause is the end of their best life - that night sweats, vaginal dryness, loss of energy, and weight gain are normal - However, Dr. Jessica Drummond has the experience, information and evidence to prove that your best life can come after 40 and 50 years. She's a physical therapist specializing in pelvic pain, the founder of the Integrative Women's Health Institute, and she has a lot to say about women reclaiming the years surrounding menopause as a powerful, vibrant time of life!

We're taking a break from all the seriousness to chuck a bunch of questions at Beth, the founder and face of Fit2B, forcing her to answer them really fast. You'll learn everything about her including her choice in pickles, diapers, personal workout style, but no politics. We didn't go there! Okay, maybe just a little... This one is fun!

Can guys be midwives? Sure, and this one (who has 7 kids) is rocking this model of birth care + he likely knows more about pelvic floor rehab than most female midwives and physical therapists. Jacob has a passion for getting more men into this field, and his perspectives on perinatal care will blow your mind. He is a true advocate for women, and we know he'll inspire anyone who listens.

What if you stop "gritting" your way through your workouts and try something different? The founder of Couch To Active, Lyn Lindbergh, believes that getting and staying in shape takes LESS than grit. She is so full of ideas about how you can leverage your everyday life and relationships to firm up your fitness routine, that you won't be able to avoid inspiration. After all, how does dreading your workout motivate you? Let's talk about how we can get back to enjoying exercise!

What is needed for a strong birth and recovery? What choices and plans can be made ahead of time to facilitate an empowered, informed labor, delivery and recovery? Adriana Lozada, a doula and founder of The Birthful Podcast, joined us to offer her wisdom. We learned some new things, such as the impact of closing the legs slightly as baby crowns and why 10 cm is seldom the time to push! You'll finish this fitness podcast with more education and awareness than before!

Every woman needs a vagina coach. That got your attention didn't it? While taboos inhibit talk around this private area, Kim joined us to talk openly about her work to raise awareness of all the ways women can find help, hope and healing for their pelvic-related problems. It's more than kegels. It's more than estrogen cream. You have a lot of options for strengthening your pelvic floor -whether you've never had a baby or it's been 20 years since you gave birth - Kim is here to offer intelligent insight.

Does an athletic childhood spent doing hundreds of backbends predispose a kid to having diastasis later in life? Join us with our special guest from New Zealand, Lorraine Scapens, founder of Pregnancy Exercise and Turning Baby as we discuss how she handles being mum to THREE bendy gymnasts while also being a diastasis recti expert. Find out what she's doing to help her girls avoid DR while chasing their dreams and learn what you should watch for you in yourself or your children if you're super stretchy and bendy!

(a.k.a. The Double-Beth Show) Is your life so crazy-busy that your workouts are always cast aside or delayed? Hey, as the 3 business-owning parents on today's show will demonstrate, we get it. How do we juggle all of our hats and stay sane AND also fit? Well, we and our special guest from Colorado each do it a little different, and we each have different advice and input for you to consider as you strive for balance with your babies, career, doing all the things for all the people, and your fitness.