#leahsprogram

[leahbraun-blog1]

Have you ever been cued to activate your pelvic floor? Say what?! Did you know our core is a team of muscles that need to work together? Have you been told to do Kegels? Brace your core? Draw belly by to spine? Probably heard this at least. Have you been cued to do this WITH breath? Some women naturally suck it in all day...stop that by the way as it makes the mommy pooch poochier. Some women don't breathe when they get up from the couch or lift their child. That's not good either. Are you a butt tucker? If you're breath holding to just move your body, is this strategy carrying over into the gym? Add weight to a pressure system (aka your core) and you may be asking for trouble. Some women leak under load- jumping rope, squats, deadlifts, even running. In this video from Mindful of Movement class, I show some of the steps to get your core and pelvic floor to work as a team. #leahsprogram #kettlebell #diastasisrecti #incontinence #intraabdominalpressure (at Crossfit Incinerator)

#diastasisrecti #leahsprogram #intraabdominalpressure #incontinence #kettlebell

[leahbraun-blog1]

As a mother, have you ever thought...... that peeing unintentionally is a normal “mom” thing? How about back pain, c-section scar pain, painful sex? Has your pain or symptoms forced you to stop doing things that you once loved? Or has someone TOLD you you should stop high impact activities, running, lifting heavy? As mothers we’ve been led to believe that peeing when you jump, cough, sneeze is normal. We’ve experienced pain and discomfort while performing activity we love and have had to stop leaving us depressed and angry. If any of this sounds familiar, I’m here to tell you that you haven’t found the right guidance yet. If I were to tell you that you can indeed do all the things, how would that make you feel? #leahsprogram #ppaopen #pregnancyandpostpartumathleticism (at Mindful of Movement)

#ppaopen #pregnancyandpostpartumathleticism #leahsprogram

[leahbraun-blog1]

Sometimes you have to put yourself out there. Share your real story not just the pretty, perfect stuff. That’s how I was introduced to @brianna.battles as she shared her story at a time when I needed her message (after the birth of my daughter). I reached out to her and she answered my messages personally. There were questions and concerns that my own doctors either ignored or said I was fine. She answered my list of emails and even checked back up on me. She cares. Becoming a Pregnancy and Postpartum Athleticism Coach has provided me a community of like minded professionals like Bri for on-going support and education. I’ve learned stuff that in all honesty I wish I knew before my pregnancy. My goal is to go forward with each day and speak the sometimes uncomfortable truth and share the things that I wish I knew. That helps women to speak up and say, “hey, thank you for spreading this message as I thought this was normal.” #pregnancyandpostpartumathleticism #educatedhope #commonnotnormal #leahsprogram (at Mindful of Movement)

#commonnotnormal #leahsprogram #pregnancyandpostpartumathleticism #educatedhope

[leahbraun-blog1]

During pregnancy the majority of us are told to continue doing what you're doing, just listen to your body. After delivery, the standard in the US is 6-8 weeks after delivery we're told it's ok to resume normal activities again. Unfortunately, we are all given the same recommendations even though we are all individuals. Our pregnancies are individual to us. Our method of delivering is individual and the way our bodies heal post birth, all individual! However, the majority of us are told the same thing. If you're experiencing symptoms such as coning or doming at the abdomen Bladder control issues or concerns Painful or uncomfortable sex Pressure in the groin area Ask yourself these questions and instead of listening to your body, go with your gut feeling (you know...the voice that's always right 😌) Can I? Should I? Do I? #leahsprogram #pregnancyandpostpartumathleticism #riskvsreward @brianna.battles (at Temecula, California)

#pregnancyandpostpartumathleticism #leahsprogram #riskvsreward

[leahbraun-blog1]

What does taking a step back mean to you? There are certain circumstances in life that requires us to do just that. Taking a step back doesn't mean you're not progressing. Some people view a step back as a set back. Take pregnancy for example. When you're pregnant, are you willing to modify your workout or activities for the sake of your baby? Most likely the answer is YES. Once your baby is born how do you approach your fitness routine? We need to remember that 6-8 weeks is not enough for mom to just jump back in to killin' it in the gym. I get it, you want to resume to your normal life and feel like yourself again. Don't forget, you were willing to take a step back for your baby. You should do so for yourself. Let's be willing to start at the foundation (fundamentals) before progressing. #leahsprogram

#leahsprogram

[leahbraun-blog1]

And that's a wrap! 🎁 We just completed our 6 week program here at Mindful of Movement (we're missing a couple in the pic 😔) Every class consisted of a workout including real life (day to day) movements and demands. As mothers, we pick up newborns and toddlers, groceries, and car seats. Yes, we're all strong enough to do this but we practice doing all movements in class with strategy. If you're pregnant or postpartum you might be feeling sore or have pelvic floor concerns. Those are all considered too (hopefully in conjunction with a pelvic floor physical therapist). Being proactive instead of reactive is key. #leahsprogram (at Mindful of Movement)

#leahsprogram

[leahbraun-blog1]

When you're pregnant or cleared by your doctor after childbirth, moms are often told to just listen to your body OR do what you've always done. During pregnancy especially, there are gradual changes occurring such as: - Rib cage expanding to make room for baby - Hips widening - Joint and fascial laxity Some moms like to continue doing the same physical activity throughout their pregnancy and beyond and I support and understand that desire. But what if you don't know what to listen for during this chapter of your life? Understanding what the core is and how those muscles work together is crucial. If you can understand what muscles make up the core and how to use the muscles as a team, then when something doesn't feel right, the message of "listening to your body" might make more sense. #leahsprogram (at Mindful of Movement)

#leahsprogram

[leahbraun-blog1]

Next 6 Week Mindful of Movement Program starts January 8th. Listed below are some common but NOT normal symptoms that we talk about in the class. Urinary or fecal incontinence Painful sex and/or vaginal dryness Diastisis recti and/or umbilical hernia Prolapse (pelvic organ prolapse- organs descending south sometimes outside of the body) Hip/pelvis/low back pain My goal is that all women connect to a women's health physical therapist for at least an assessment. In conjunction with your PT's feedback, we will work together in class twice a week. We will workout in a way that brings mindfulness to any of these potential symptoms that I listed above that a woman may be experiencing or not. Perhaps you don't have any symptoms. Maybe after childbirth you leaked a little bit and were told it was normal or it subsided. Our bodies change, our exercise demands change. As we age, hormones/menopause or go through pregnancy, or experience injury we consider more than just modification. We take that in mind and adjust for your specific needs. Many women stop their exercise program or routine out of helplessness, lack of answers & support, or they're simply misguided. The strategies that we'll implement will increase your strength and provide lifelong benefits. Runs 6 weeks Mon/Wed at 11 am #leahsprogram (at Mindful of Movement)

#leahsprogram

[leahbraun-blog1]

This is not just a Mom problem! Pelvic floor dysfunction can present itself with symptoms such as painful sex, trouble inserting a tampon, fecal, or urinary incontinence. These are clues that the pelvic floor is not doing its job but sometimes no symptoms are present. Although with the demands of pregnancy on the women's body some symptoms may arise. Teenagers, women who have not had children, women in menopause, and men also experience pelvic floor dysfunction. So what can we do? I always recommend starting with a pelvic floor physical therapist. This is a special kind of PT who can evaluate the status of the pelvic floor and initiate a process of neuromuscular retraining. Then from there, we need to rethink working muscles in isolation (I.e., doing kegels alone). As Julie Wiebe says, The core is a team of muscles that need to work together. This "team" consists of your diaphragm, transverse abs, and your pelvic floor. Next we check your alignment and breathing. We need them working in a coordinated action. This is key. #pregnancyandpostpartumathleticism #leahsprogram #pregnancy #newmom

#newmom #pregnancyandpostpartumathleticism #leahsprogram #pregnancy

[leahbraun-blog1]

While watching Nicole's @mamasgottamove interview she explains and demonstrates many drills she programs with her #running clients. She also explains how this isn't just a preventative, reactive strategy. This is a PROACTIVE strategy. This is the strategy that's implemented in all Mindful of Movement classes. It's a strategy that you can truly implement while you are with me in class but more importantly in your daily living. You don't need to wait until you have issues such as incontinence (peeing involuntarily or not making it to the toilet) painful sex, or constipation. Just being aware of simple alignment or breathing habits can help. #pregnancyandpostpartumathleticism #pistonscience #leahsprogram (at Temecula, California)

#pregnancyandpostpartumathleticism #leahsprogram #running #pistonscience

[leahbraun-blog1]

Pelvic Floor Physical Therapy is a real thing! I say that because I only was introduced to it shortly after having my daughter. Many women find that after having children they feel weak in many areas including their abdominals, back, and hips (to name a few). Perhaps now you pee when you laugh or jump. Painful sex or trouble inserting a tampon? Perhaps you have no pain or symptoms at all but ladies don't forget for approximately 40 weeks your pelvic floor muscles supported your growing baby. That is a pretty big deal! Pelvic physical therapists are musculoskeletal experts in the areas associated with the pelvis including vulvar and vaginal, penile and scrotum, colorectal regions. However, they are trained to assess and treat the patient as a WHOLE (not just small bits and parts). There are great pelvic floor physical therapists (women's health) out there. Getting an in office assessment is so important but If you absolutely cannot access one there are online classes from @juliewiebept or @physiodetective to help. 📷 @pelvicguru1 #leahsprogram #pregnancyandpostpartumathleticism (at Temecula, California)

#leahsprogram #pregnancyandpostpartumathleticism

[leahbraun-blog1]

Isn't it so true that a book or class cannot truly prepare you for becoming a parent? Sure, it can help but every child is uniquely yours. Just like your body. Whether you've physically had a baby or not. You are unique. We're half way through Mindful of Movement (M.O.M) 6 week program and M.O.M athletes are really starting to connect with their breathing and as @juliewiebept calls is- their "neutral alignment." It truly does take brainwork. We sometimes can't set aside time to practice our breathing but we all have dishes to wash or diapers to change and we can practice then. #leahsprogram #fitness #exercise #pistonscience (at Mindful of Movement)

#pistonscience #exercise #leahsprogram #fitness

[leahbraun-blog1]

My name is Leah and I started Mindful of Movement. It is a class where I coach women through specific strategies (that I wish I knew before having my daughter). My symptoms are different than your symptoms. Just like your childbirth experience is different than mine. We need specific programs based on our individual needs. That is what this class is. Strategy that is implemented in a gym to prepare you to return to the fitness of your choice. #leahsprogram (at Mindful of Movement)

#leahsprogram

[leahbraun-blog1]

Lifting weights doesn't mean you have to have access to a gym at all times. In our daily routines we lift objects around home and work. I listed some alternatives to the barbell if you want to take a break from the holiday festivities to move a little. In all Mindful of Movement (M.O.M.) classes, we incorporate all these movements in the gym because you are doing them outside of the gym, too. The strategies implemented in M.O.M. classes will only help strengthen our core and pelvic floor and encourage automaticity of the team of muscles. #leahsprogram #pregnancyandpostpartumathleticism (at Mindful of Movement)

#leahsprogram #pregnancyandpostpartumathleticism

[leahbraun-blog1]

Quick tip for today! Is there an action you perform on a daily basis, numerous times a day? Whether you're picking up a baby, toddler, picking up a bag of dog food, picking up your turkey from the grocery cart 🦃 Try varying positions and not holding your breath. There you go, thanks for reading and watching. #leahsprogram (at Mindful of Movement)

#leahsprogram

[leahbraun-blog1]

We're in the 2nd week of the program and we're starting to incorporate the strategy into more movement patterns. I'll always say, what we do in the gym needs to carry over to our daily demands. Squats are great not only because we love what they do on the outside...hello booty! That aside, when the glutes are available they actually work in conjunction with our core and pelvic floor. More importantly than any movement that we do, we make sure that we're able to activate these muscles without compensations...a common one is holding our breath. Whether you're getting into a full or 1/4 squat as you see in the pictures depends on many things. #pregnancyandpostpartumathleticism #leahsprogram #corehealth #corerestore #pelvichealth #motherhood (at Mindful of Movement)

#pregnancyandpostpartumathleticism #corerestore #corehealth #pelvichealth #motherhood #leahsprogram