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Ready to start working out but not sure how to get started?  You can plan an effective workout plan, that fits your lifestyle - by asking yourself the following four questions.  

1. What do I like to do?   Identifying what you enjoy now, and have enjoyed in the past is a great starting point.  Not only will you be more motivated to participate in your workouts but you likely already have the equipment/experience to do this activity well.  On the other hand if you are someone who likes to try new things - what may motivate you more is selecting an activity that you've always wanted to do - and go for it!

My example:  I like spending 15 min/day on weights/HIIT in my home.  It gets me going in the morning and is acce...

THANK YOU to all the wonderful mommies, and medical providers, who joined us for our first two Mommy Ready Events!

If you missed out on our last Mommy Ready Events in Anacortes, WA and Heber City, UT, you're in luck!  Find out about all our upcoming events by subscribing to our newsletter!

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The event at Penny Ranch in UT, we discovered what the core system is and how it stops working (or we teach it not to work) after pregnancy.  A gentle yoga session afterwards helped participants to identify and reconnect to each core muscle. We also experimented with diaphragm exercises and movements to relax, support and help heal the body from the inside out!

Our event in Anacortes, after finding the "missing core" and discussing co...

Core dysfunction is so common that nearly every mother experiences it at some point.  Many women improve on their own during postpartum recovery (before 8 weeks), but over half of women don't.  Read on to learn more about the core system that is responsible for keeping you strong and protecting you against injury (as well as having a flat belly and a defined waistline) and what happens when this system has stopped working.  

 

What is the core system?

The core "system" is made up of 4 parts that create a cylinder.  The top is the diaphragm and proper breathing is part of a core-system that works.  The tube in the center is made up of the transverse abdominis (TA) that has a fascia or connective tissue that con...

Pelvic floor muscle spasms can be painful, as well as mess with healing and your confidence.   They can also clue you in to specific areas of pelvic floor dysfunction that you can work on. These muscle spasms can be felt as sharp pains or deep aches in the vaginal/rectal area and may be just on one side -- usually opposite an injured area (such as from an episiotomy or tear during delivery).  Different from pain that is on the outer skin, these spasms are felt deeper in the first 2-3 inches of the vaginal opening. Pelvic floor spasms can cause pain with sex or tampon use and difficulty with bowel movements from pushing stool against a tightened muscle.  Spasms restrict blood flow slowing healing and can lead to very tired muscles - not...

December 30, 2015

I always feel excitement nearing the end of December anticipating the New Year and the new adventures that await. Perhaps, like me, you are contemplating your new year's resolutions. For me, I've been thinking, "I want to take my boys backpacking and join my husband on that backcountry ski trip." One year out from having my fourth baby these activities are starting to appear within reach. Of course, the real resolution is, "I need to get in shape!I admit underlying those resolutions is some hesitation (or worry) - Am I ready for this? Can I do this safely without hurting myself? If you've failed to reach your fitness goals in past years because of injury, or fear of injury, try these three tips to keep yo...

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