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Women's exercise preferences are as diverse as there are women.  As women take on the role of motherhood, there are qualities of certain activities that can limit participation even of the most dedicated.  The two key qualities of the perfect exercise for busy moms are Time and Effectiveness.  And we've found the perfect exercise for both. 

The quality that has the most impact for most women (because I hear it/use it as an excuse not to exercise most often), is Time.  Sleep deprived, over-scheduled mom's around the world agree that our to-do list never ends.  Beyond the to-do's, mom's recognize where their most valuable moments come.  So when I spend a 60 to 90 minutes at the gym, my mommy-guilt kicks in every ti...

If you're man is experiencing postpartum depression learn why and 4 ways you can help.

Postpartum Depression (PPD) doesn't just affect women, it can also affect our partners. Men, particularly may demonstrate early symptoms of PPD that we just aren't aware of. This month we've focused on teaching women (and men) more about how common it is for men experience this slump when baby is born. Today, I met with Core System Specialist and Father of 4 (including twins), Jim Harrison, DPT to chat about his experiences. Jim had fantastic advice on how he and his wife worked together to overcome challenges and depression, in early parenting years.

Watch the interview here.

Understanding the physiology behind depression - particularly in men, can help...

March 14, 2018

One of our Members brought up a great question!  What abdominal exercises can she be doing while she is progressing through the Mommy Ready Program?  

Although, my best advice is to stick strictly with the Program sequencing and remain consistent with the EXACT exercises of each phase, I know that we are impatient and want to do MORE.  I know, because I have been the same as I progress myself through the program.

I have been taking classes at my local gym and most classes have a core sequence at some point or another.  A good trainer will give you options and warn against doing an exercise that increases back pain or improper form.  I also like to have my own set of rules.

RULES for Abdominal Exercises when your Core System is st...

The path for many into postpartum depression is gradual, so much so, that it can be difficult to tell that the water is hot because it warmed up so slowly.  For others, a more abrupt change is seen, particularly with loss (a death, a divorce) or a perceived loss. Nearly every mother I've spoken to has felt at some time what we term Baby Blues, simply by the nature of what we've been through. 

The physical and emotional stress of childbirth.

Elevated hormones that mimic our stress response. 

Foods that stress our bodies ability to maintain homeostasis.

Lack of restorative sleep and time to care for ourselves.

All of these things push us toward or past our threshold to maintain homeostasis, to cope, and we begin to decompensate.  For...

October 27, 2017

A postpartum exercise program can be key to improving your ability to confidently and energetically care for your new baby, decrease your risk of injury and allow you to regain your pre-pregnancy physique.

Approximately 50% of women experience pain either during pregnancy or postpartum. 50%.  That's half of all of you that read this article.  

  

Parenting is a physically taxing job.  Repetitive stress from the daily activities required to care for a baby puts a woman at risk for disc injury, chronic back pain or muscle and ligament injury.

We know that during pregnancy our ligaments become slack due to the hormone, relaxin.  This is to allow our bodies to adapt to carrying a growing child inside of us.

Therefore, pregnancy r...

September 17, 2017

One of Life's Greatest Miracles is the creation of a new Life.  

 We all know there are many biological and physiological happenings during pregnancy.  But I want to focus on the musculoskeletal happenings during pregnancy.

As the baby forms in the uterus, the abdominal muscles are required to expand and stretch.  The baby continues to grow and these muscles also need to make more room for the organs that are being crowded out.

The lungs get pushed upward, intestines are off to the side and that poor bladder!!!!  

Then throw in the stress to the abdominal muscles during actual labor.  They don't call it "labor" because its easy!  OR say you are required to have a c-section.  Well, then your core system is compromised in yet another dir...

August 19, 2017

I am thrilled to announce my new role as Program Director for the MommyReady Program.  I look forward to connecting with each of our current subscribers as well as reaching out to make new connections as awareness for postpartum care grows.  

I have been working with Heather Christiansen, PA-C, CSS for the past two years as she has created the MommyReady program.  She and I have spent a great deal of time in training as I was the first MommyReady Core System Specialist to receive her training.

My background is in Physical Therapy.  I have been practicing for 19 years and have gleaned a great passion for postpartum care.  I have been privledged with the opportunity to work with Greg Fritz, PT, RMSK, for the past 4 years allowing...

4 Steps to Effective Exercise

Whether you haven’t lifted a weight in a decade or you frequent the gym, the following steps will help you get started and make sure your workouts will get you the results you desire.

If you are unsure where to begin an exercise program or worried about fitting exercise into your schedule start here!

Step 1.  Do something! 

Choose anything you want!  You used to run in high school, lift weights or a friend wants you to join Zumba - Start it! Maybe park your car at the far end of the parking lot or decide to take the stairs.  That works too.  Pick 2 days per week and exercise for 20-30 minutes.  Or do 15 minutes every day, like we use in the Mommy Ready Postpartum Program.  Decide, plan it and do it!...

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...

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July 8, 2018

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