In an ideal world, we’d all learn about pelvic floor health in Highschool and be fully equipped to care for our pelvic floor muscles. Unfortunately, this isn’t the case, so in today’s episode we delve into pelvic floor health, answering questions I believe all women should know.
What are the pelvic floor muscles?
Why do I need to know about them?
What do pelvic floor problems look like?
When should I get help with my pelvic floor muscles?
How do I best look after my pelvic floor muscles?
This is generalized information and can’t replace personalized professional care, but I do hope it empowers you to take control of your pelvic floor health. In addition, I will run through a few exercises you can perform to begin strengthening your pelvic floor muscles.
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I have a super interesting discussion for you today as I talk about all things energy with Ilana Kosakiewicz, one of Australia's leading kinesiologists, energy coaches and yoga and meditation teachers. I’ll be bold enough to say that it’s an episode that every woman should listen to.
We barely scratch the surface in this episode as Ilana shares about what kinesiology is and how, through muscle testing, it shifts energy in the body, restoring it back to balance. Ilana talks about the connection between the moon and a woman’s cycle and how we need to listen to our biological clocks instead of trying to keep up with the 24 hour clock we’re accustomed to. Ilana shares some great practical tips for how to get the best out of your day, depending on where you’re at in your cycle.
I must confess I was a bit hesitant going into this conversation because I know nothing about kinesiology and thought it might...
As a physio working in women’s health, I’m certainly an advocate for staying fit and healthy before, during and after pregnancy. Throughout pregnancy and during those first few months after birth, it’s sometimes difficult to know how to approach exercise and can be overwhelming to face in the midst of morning sickness, fatigue and sleep deprivation.
In this episode, I talk about some important things to consider when thinking about exercise and 4 common areas that can impede your after birth recovery. I discuss why some women stop exercising altogether and the impact this has on their physical and mental health. I talk about making sure your body is ready before you get back into running, understanding how to look after your pelvic floor muscles and seeking help where you need to.
Becoming a mamma is an amazing experience and also one that can take its toll on your physical and mental health. I hope this episode equips you with...
Having a baby takes a huge toll on the body and part of my role as a physio for women is to teach women what they can do to help their bodies recover in the best way possible.
The first 6 weeks after delivery are all about rest, recovery and restoring your body’s strength and in this episode, I share my top 6 tips to help boost your after birth recovery. Whether you have a vaginal or cesarean delivery, it’s so important to take the time to recover properly so that you can get back to doing the things you love with bubba by your side.
I talk about the rule of thumb with regards to lifting and the importance of rest, even if it’s just a 5-minute nap on the couch. I discuss pelvic floor exercises, monitoring how you’re feeling and developing a rehab plan to continue on after those first 6 weeks.
Postnatal Return to Running program: https://www.fitnestmama.com/running
As a physio for women, one of the questions I get asked the most from my clients is when they can return to running after childbirth. There are so many benefits to running as it’s not only great exercise but also a wonderful way to get some solo time and feel normal again.
A lot of women are keen to put their running shoes back on but there are some really important things to consider before hitting the pavements again. In this episode, I share the 4 key elements which I believe every woman needs to tick off in the process of returning to running after having a baby.
I discuss the timing for returning to running, the importance of proper rehab and what I feel is really important for the first 12 weeks after childbirth with regards to natural recovery of the pelvic floor and core muscles. I also talk about how to go about starting a strength and rehab program for all the major muscle groups so that you can avoid some of...
Here we are with the first episode of 2020! Today’s topic is a challenge universally faced by men and women but becomes particularly difficult for pregnant women and new mums. I’m joined by Kiara Johnson to dive into the struggle of body image, body confidence, and dealing with your inner critic.
Kiara is a mindset coach and is passionate about teaching people to build loving relationships with themselves and their bodies, so they can lead the lives they’re meant to be living. Through online consultations, she helps women regain confidence by removing the negative thoughts holding them back
In this episode, we explore the feelings of guilt that come from the body’s changes during and after pregnancy. Kiara recommends strategies to deal with worries that you aren’t doing or being enough, and we discuss the importance of finding what you truly want. I hope this episode gives you some...
Today I’m speaking with the lovely Bridget Murphy from The Truest You. Bridget is a Certified Holistic Health Coach, meditation teacher and works to help women become the truest version of themselves. Through 1-1 and online coaching, she guides women in creating healthier habits to manage stress and anxiety and avoid burnout. Bridget is all about weaving in simple changes that don’t add overwhelm so that women can keep moving forward and feel more like themselves.
In this episode, Bridget shares 5 reasons why mindfulness is useful during pregnancy, the importance of self awareness and being present in each moment. She also shares 5 ways to stay mindful and why it’s so important in the postpartum period.
If you’re stressed, feeling the need to unwind or looking for some practical tips on how to practise mindfulness, this episode is for you. Sit back, unwind and enjoy...