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Bladder Leaks and what you can do about them

  Bladder Leaks & What You Can Do About It  The holiday season often brings together extended family- and, well, it also means that incontinence jokes tend to join the festivities as well! In case you haven’t heard, many mothers of the world have unwittingly joined a secret pelvic floor dysfunction club, often courtesy of childbirth. I was admitted seven years ago, even though I don't personally experience bladder leaks. Apparently, membership is assumed for us all .  This secret club is where the moms, aunts, older cousins  and grandmothers make private jokes and eye rolls about leaks, “oops moments” and not being able to jump on trampolines. Glamorous, right? And occasionally the whole family joins in on the joke whenever cousin Johnny breaks out his comedy routine and mom has to make a sprint to the bathroom.    Why is this happening, you ask? First, a bit of science.  Bladder leaks, medically known as urinary incontinence, affect millions of individuals worldwide. Despite i
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Transforming Your Pregnancy Fitness: 6 Strength Training Exercises You Need to Know



Pregnancy is a transformative journey that brings immense joy and excitement, but it also comes with its own set of challenges. As an expecting mom, taking care of your physical health is crucial for a smooth pregnancy, easier labor, and a faster postpartum recovery. That's where the power of strength training exercises comes into play.



At Transformation Nation, we believe in empowering moms-to-be with safe and effective fitness strategies. Today, we're sharing 10 strength training exercises that can benefit you during pregnancy, helping you build strength, maintain proper posture, and prepare your body for the journey ahead.

  1. Squats: Building lower body strength and improving flexibility, squats help prepare your muscles for the demands of labor and delivery.
  2.  Lunges: Strengthening your legs, glutes, and core, lunges improve balance and stability, which are essential during pregnancy.
  3.  Deadlifts: Focusing on your back and core muscles, deadlifts enhance overall strength and stability, supporting your changing body.
  4.  Rows or Lat Pull-Downs: Strengthening your upper body, these exercises improve posture and help alleviate common discomforts associated with pregnancy.
  5.  CBBP (Core Breathing Belly Pump®): An effective core exercise, CBBP helps prevent pregnancy-related injuries like pelvic floor dysfunction, diastasis recti, and lower back pain.
  6.  Incline Walking: Working your glutes and quadriceps, walking on an incline provides a low-impact cardio workout while engaging major muscle groups.


Remember, it's always important to move your body mindfully.  Here are some general guidelines to follow:

  • Listen to Your Body: Pay attention to any pain or discomfort and modify or stop exercises accordingly.
  • Consult a Specialist: Before starting any new exercise program, consult with a pregnancy corrective exercise specialist!  You can book a no cost consultation with me HERE!
  • Stay Hydrated: Drink plenty of water before, during, and after your workouts to stay well hydrated.
  • Remember that every pregnancy is unique, and what works for one person may not work for another. It's crucial to honor your body's needs and adjust your routine accordingly.

 

Check out more information on our memberships and progams at Transformation Nation!   Let's work together to strengthen your path to parenthood.

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Location: New York, NY, USA

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