leahbraun-blog1

[leahbraun-blog1]

Have you ever set a running goal before hitting the streets to not meet that goal? That was almost me today. My goal was to run 5 miles today. At 4.5 miles, I thought to myself “I’m done, this is good enough.” I quickly talked myself out of that and ended up at this trail to finish off with sprint intervals 🥵 When is the last time you pushed yourself a little more? Not every workout needs to be intense but for those workouts where you’re intentionally pushing yourself then do that! Push a little more. If you have gas left in the tank then use that as motivation to go more intense the next time. #settinggoals #5milerun #todaysrun (at Murrieta, California) https://www.instagram.com/p/BzENHuYAKmU/?igshid=mntum8o34q7c

#settinggoals #5milerun #todaysrun

[leahbraun-blog1]

I remember my first workout at CrossFit after finding out I was pregnant in 2014 consisted of wall balls and running. I remember being unsure if this was ok but just listened to my body and continued on. I was after all told to just continue doing what I’ve been doing and modify when necessary. When necessary...when is it necessary? I was never told that info besides the outdated advice of not exercising on your back or no rope climbs. At 20 weeks I ended up on bed rest for 10 days. I had severe pain standing and even sleeping at times. I saw 3 doctors and 2 chiropractors to seek out answers and help. I was told by the doctors that I was pregnant and this was normal. How can this be normal when I was staying active, healthy and just doing what I was told to do? Not one practitioner mentioned pelvic floor physical therapy to me. I was told to do yoga and take it easy. What?! Then I was told NOT to do yoga and to just walk I was told to stop CrossFit Not one person asked me what I wanted to do or assessed my strategy during my desired activity. I was confused and deflated I felt alone. It should not be this difficult for women to remain active during pregnancy or any part of their life for that matter. If you’re experiencing pain/symptoms such a back pain, pelvic pain, urinary or fecal incontinence, painful sex, pelvic organ prolapse, seek help from a pelvic floor physical therapist. In many cases one of the core components is not in sync. #crossfitmom #yoga (at Murrieta, California) https://www.instagram.com/p/BrsijheA2BF/?utm_source=ig_tumblr_share&igshid=x20wsqqboc9k

#crossfitmom #yoga

[leahbraun-blog1]

Such a great podcast today with @msrachelhollis and @lewishowes Lewis shares how he uses his background in sports to get ahead in life with setting goals, hiring a coach or having an accountability partner. He also shares how taking care of your health is priority. By working out first thing in the morning, if you don’t check anything else off your list, at least you took care of yourself. Of course it’s much more than just exercise. Getting your mind right and letting go of things that hold you back (or that you allow to paralyze you). #msrachelhollis #lewishowes #risepodcast (at Temecula, California) https://www.instagram.com/p/BnuxGfUhwcY/?utm_source=ig_tumblr_share&igshid=1o1g60s0612jq

#msrachelhollis #lewishowes #risepodcast

[leahbraun-blog1]

Your body does not just bounce back after pregnancy and childbirth. Give it time mamas. Keep reading below- Great post from @the.vagina.whisperer with @get_repost ・・・ If pregnancy and childbirth weren’t enough to put your pelvic floor through the ringer, breastfeeding is another event that affects your vagina. 🤦🏻‍♀️ To keep your breastmilk supply up, your estrogen levels remain low. And low estrogen is pretty much like your vagina is in menopause 👵🏼, which is why your vag feels like a desert during sex and your period often doesn’t return until breastfeeding decreases. ✨ Low estrogen means your vaginal tissues are dry, thin, and not as supportive until your estrogen levels increase as your baby gets older and requires less and less breastmilk. ✨Pelvic floor PT can also help improve circulation to your pelvic floor, offer tips for vaginal dryness, and help your muscles stay strong to prevent leakage and prolapse as your vag is still in recovery phase while breastfeeding. ✨So mommas be patient, be kind to your vag, and be proactive in it’s strengthening and healing phase by working with a Pelvic Floor PT during postpartum recovery. #worldbreastfeedingweek #worldbreastfeedingweek2018 #wbw2018 #breastfeedingmom #nursingmom #pumpingmom #milkymama #normalizebreastfeeding #postpartumrecovery #pelvichealth https://www.instagram.com/p/BnhxIX8hiTa/?utm_source=ig_tumblr_share&igshid=1ilgds9r7nudj

#worldbreastfeedingweek #worldbreastfeedingweek2018 #wbw2018 #breastfeedingmom #nursingmom #pumpingmom #milkymama #normalizebreastfeeding #postpartumrecovery #pelvichealth

[leahbraun-blog1]

When my PT said I needed to work on my hip flexors I actually found it hard to believe. She had me do this stretch that I do so often and I thought I was good at. She then did a slight shift with my pelvis and boy did I then really feel the stretch. The pic on the L is my “normal” posture and as you can see a pretty decent #anteriorpelvictilt With awareness and guidance I’ve been more mindful to be in the position on the R. Now before you start tucking your pelvis I suggest you see a pelvic floor physical (or women’s health physical therapist/physio). If you experience symptoms such as peeing during impact or sneezing/pain or pressure/trouble finding your core/abdominal separation a pelvic floor physical is a great resource to sort this out. Awareness of posture and alignment as well as breathing tendencies could be a big culprit. (at Wildomar, California) https://www.instagram.com/p/BneLvGbAJpp/?utm_source=ig_tumblr_share&igshid=1fvxziw4hibow

#anteriorpelvictilt

[leahbraun-blog1]

3 years later, still carrying my girl. What if I picked her up the same way each and every time? Would that matter? What if you experienced pain or discomfort in your back, hips, midsection? What we do several times a day has a huge impact on our overall health with making us feel stronger and stable. The next time you go to pick up your baby or toddler remember to breathe. If you catch yourself breath holding to pick up objects that are relatively light, that could be a contributing factor to your discomfort. Check out #pregnancyandpostpartumathleticism for more coaches, physical therapists, and health professionals sharing practical tips. (at Murrieta, California)

#pregnancyandpostpartumathleticism

[leahbraun-blog1]

If you’re working with the general population in your gym, chances are it consists of: Females Females during pregnancy Females that have children Female over 40 Just listened to @shenashville a physical therapist and CrossFit coach speak on @womenshealthpodcast how she incorporates core and pelvic health considerations in her programming. Going to the gym, being around your friends, feeling like yourself especially a first time mom is not only healthy but what we desire. Like Antony Lo says, be considerate of your pelvic floor, learn what to do, scale, modify and/or drop weight to a level so you can learn that routine better. If you’re a coach, I highly recommend you listen to this podcast. Your clients will thank you. If you’re a mom, wondering if listening to your body is enough, please listen too. Episode number 004 @womenshealthpodcast with Dr April Wheeler Moore (at Murrieta, California)

[leahbraun-blog1]

Have you ever been told to “do what you’ve always done?” Or “listen to your body?” If you’re a mom, chances are you’ve heard these broad statements. If you take this advice and are experiencing pain of any kind, symptoms such as peeing during a workout, coning in your abdomen then...it is time to do something different. Pain and symptoms are a signal from your body that something is not normal. If you keep injuring the same body part over and over or can’t control when you pee or poo it is time to change it up. It could be something so simple to change. I’ve been working on HOW I breathe and brace my core and have been seeing improvements and reducing my neck pain. You don’t need to stop working out. If someone tells you to stop your workouts, seek a different provider. (at Murrieta, California)

[leahbraun-blog1]

Leaking urine involuntarily is a signal from your body that something isn’t quite right. Your pelvic floor is meant to keep you dry (amongst other things). Many times, it is something so simple such as HOW we stand or your breathing(or lack there of) especially while lifting weights or toddlers or groceries (you get the point) As a Pregnancy and Postpartum Athleticism Coach I help women identify their strategy for doing doing tasks and making small adjustments. Also quality referrals are made to a pelvic floor physical therapist. Repost @mommainspiration with @get_repost ・・・ As @juliewiebept says, "Incontinence is a signal, a red flag that your athlete is not adequately controlling the pressure she needs to lift heavy... the issue isn't the activity itself, it's HOW they do it." • • • Everyone always asks WHAT exercises they can do. But it’s not WHAT exercise, it’s HOW you do the exercise. • • • If you're a coach, take @brianna.battles course for coaching the pregnant and postpartum woman! #thereissomuchhope (at Temecula, California)

#thereissomuchhope

[leahbraun-blog1]

Not worried about time or agendas. #mammothlakes #mammothmountain #adventuretime (at Mammoth Lakes, California)

#mammothlakes #adventuretime #mammothmountain

[leahbraun-blog1]

What made you feel empowered for your #childbirth and beyond? It’s nice to have read these as an effort to educate myself to make decisions instead of being left in the dark and not knowing. My initial days of breastfeeding was a struggle: pain and blood involved. Had I not reached out and asked for help, my breastfeeding journey probably wouldn’t have lasted over 2 years. None of the books I read prepared me for that pain, no position or change of latch helped. I had to ask for help and that’s ok! Another lesson I’ve learned along the way is to trust your gut and do what works for you and your family. These books and DVDs belong to my doula @socaldoulatog #pregnancybook #breastfeedingjourney #motherhoodbooks #inamaygaskin #childbirtheducation (at Wildomar, California)

#childbirth #motherhoodbooks #childbirtheducation #inamaygaskin #pregnancybook #breastfeedingjourney

[leahbraun-blog1]

Yay! Mama’s this is great news! ACOG has recognized the “4th Trimester” for on-going, individualized care. From their website, “the initial assessment should be followed up with ongoing care as needed, concluding with a comprehensive postpartum visit no later than 12 weeks after birth. This visit should serve as a transition to ongoing well-woman care and the timing of the visit should be individualized, woman-centered and the follow-up should include a full assessment of the following:  • mood and emotional well-being • infant care and feeding • sexuality contraception and birth spacing • sleep and fatigue • physical recovery from birth • chronic disease management • health maintenance” #postpartum #postpartumhealth #newmom #preggo #fourthtrimester (at Murrieta, California)

#fourthtrimester #preggo #newmom #postpartumhealth #postpartum

[leahbraun-blog1]

While watching a 2016 TedX talk, Marianne Ryan, PT shared this statistic that women experience. This can be a result of doing too much, too soon but how do we know, most of us are told we’re cleared at 6-8 weeks to get back to it. Another reason leaking can occur is a result of an uncoordinated team of muscles (diaphragm, abs, and pelvic floor muscles). Whether you “feel fine” or have been cleared by your doctor to get back to normal activity you can still benefit from seeing a pelvic floor physical therapist or women’s health physical therapist to set yourself up for success and long term health. #pregnancy #newmom #newborn #pelvichealth #pelvicfloordysfunction #incontinence (at Murrieta, California)

#pregnancy #newmom #pelvicfloordysfunction #newborn #pelvichealth #incontinence

[leahbraun-blog1]

Would you walk around with a dumbbell in your hand all day to strengthen your bicep? Probably not. Also, it’s not practical. Same goes with your pelvic floor muscles. If you’re squeezing them (Kegels) alllll day perhaps it’s time to change your strategy. Listen to @birthkweens and Jaime from @lunaphysicaltherapy talk about some common symptoms associated with childbirth or women in general #commonnotnormal #womenshealth #educatedhope #podcast (at Murrieta, California)

#commonnotnormal #podcast #womenshealth #educatedhope

[leahbraun-blog1]

Yesterday I posted a pretty picture of @mommainspiration and a little bit of her story that she shared regarding #postpartumbody and #postpartumfitness After having our kids so many women are desperate to get their bodies back. Here’s an info graphic not to scare you but to show you what some mamas can face from doing too much too soon. It is possible to get back to the gym and resume normal activity, absolutely!! Most of us are told this at that 6 or 8 week checkup after a major life and body changing event called childbirth. Unfortunately your obgyn isn’t checking all the muscles and tissues that need to be checked. A pelvic floor physical therapist is highly trained not only in “this area” but the whole person in front of them. Just because your vagina looks fine doesn’t mean you’re not susceptible to #prolapse oh and this is not just a mom problem or old lady problem #pregnancyandpostpartumathleticism #pelvichealth 📷 @burrell_education (at Temecula, California)

#pregnancyandpostpartumathleticism #postpartumfitness #pelvichealth #postpartumbody #prolapse

[leahbraun-blog1]

Part of using your core is understanding what it is and incorporating it into movement for function and fitness. Balloon analogy comes from @juliewiebept It’s about incorporating ALL the muscles to make us faster and more powerful!! 💥 💪🏼 (at CrossFit Incinerator)

[leahbraun-blog1]

One question I get asked by new moms is what can I do to work the core? When I ask why they want to work the core, a common response is to lose the weight gained around the abdomen from having a baby. While this is an absolute valid reason for a mom that I understand, we will address other topics that aren’t as sexy as six packs like symptoms, habits, risk vs reward. Did know that everyday tasks like sweeping and vacuuming is a core exercise? Sure , ab targeted exercise like crunches or planks are more well known; HOW you do these exercises is much more important. Awareness > exercise choice (at XPR Motorsports)