Ease Your Body: Whole Body Core and Pelvic Floor

Stretching feels awesome but it might not be helping to unwind your chronic tension. If you are doing the same stretch or foam rolling the same thing everyday just to feel OK, I'd like to encourage you to try a different approach. Here are two different strength based ways to get your stretch to stick so you don't need to do it all the time. ... 1. Use that stretch as prep work before you do some strengthening work. I know that many of you are stretching after a workout but there are some circumstances where doing release work first can make a really big difference. If you have a muscle or group of muscles that tend to do all the work, I'm looking at you, quads, hip flexors and back muscles, then you can stretch or release them as a way to get them to chill out so the sleepier muscles in your body can show up. So you can figure out how to get your abs and butt to show up as well. 2. Instead of hanging into a stretch make that muscle work as you make it get short and long. Hop over here www.easeyourbody.com/blog/dontkeepstretching to find the blog post with specific examples for deep butt tightness and tension around and between your shoulder blades. #easeyourbody #dosomethingdifferent #strongmom #stretching #PCESgrad #piriformis #backpain #hippain #mothership

Why am I excited about hurting myself? Don't worry I'm not hurt bad, which is why I'm excited. I spent so many years feeling fragile after my son was born and this bruise made me realize on a very deep emotional and nervous system level that I really am not fragile. If you feel fragile, you don't need to get stuck there. Your body is adaptable and resilient. Gentle movement and lots of mindful strength training make a huge difference.... #prolapse #pelvicfloorexercises #diastasisrectiexercises #diastasisrectirepair #pt #functionalfitness #momstrong #postpartumfitness #momfitness #strongmom #healthymom #postbaby #physicaltherapy #mummytummy #momandbaby #prolapse #pelvicfloorexercises #diastasisrectiexercises #diastasisrectirepair #pt #functionalfitness #momstrong #postpartumfitness #momfitness #strongmom #healthymom #postbaby #physicaltherapy #mummytummy #momandbaby#womenempowerment #womensupportingwomen #bodypositivity #bodygoals #bodylove

There are many different ways to work on your core and pelvic floor, the Mothership course is one of them but how do you know if it's going to be a good fit? Read this blog post www.easeyourbody.com/blog/Mothershipcourse, it might help you decide. We start tomorrow!... #postpartum #postnatal #postnatalfitness #postpartumfitness #mom #strongmom #Momlife #Mombod, #soreback #weakcore #Prolapse #Incontinence, #leaking #diastasisrecti #diastasis #diastasisrectiexercises #gentleheart #selfcare #wholebodywholeheart, #Mothership, #EaseYourBody, #PCESgrad #absstrength #strengthtrainingforwomen #pelvicfloorhealth #womenempower #lowbackpainrelief #momlife #core #smartstrength #homeworkout

This makes all the difference! It's hard to find those deep abs again after pregnancy. Sometimes it can take years, but both these tricks make a massive difference even if you haven't felt them get sore from working out in years! Ever done a workout and felt nothing in your abs even though everyone else is groaning?... That's a sure sign that you aren't really using those muscles for most of the work. Want to figure out how to get them working again? These 2 tips are such a win. We dig deep into both of them in the first 2 weeks of the Mothership course. We start on Monday and go for a month. We will find your abs again, I promise. http://mothership.getlearnworlds.com/course #postpartumabs #mom #postpartumfitness #postpartumrecovery #mummytummy #diastasisrecti #PCESgrad #easeyourbody #momproblems #postpartumabs #mom #postpartumfitness #postpartumrecovery #mummytummy #diastasisrecti #PCESgrad #easeyourbody #momproblems#athometraining #postpartumbody #moveyourbodydaily #lowerbackpain #workoutfromhome #momlife #smartstrength #core #pelvicfloor #diastasis #lowbackpain #progressnotperfection #flatbellyworkout #moveyourbody #absafterbabies #strengthtrainingforwomen #movementasmedicine #mentalhealth

Banish that outer knee pain with this brilliant sequence I just added to my blog. It includes my favourite TFL release, and a great way to start strengthening your hammies and glutes. Don't skip the strength work because if the TFL is short and tight (overworking) it's really hard for your butt to fire. So right after you release it is the perfect time to work your butt. And a working butt makes for happy hips, pelvic floor and abs. When the TFL is short and tight (overwork...ing) the back of the thigh muscles are stretched out and long, even though they might feel tight. Asking them to work and stabilize your pelvis helps take up the slack in the back of your leg and keep the TFL length you just found. Here's to a better butt, happier knees and a more stable pelvis! Want more? My Mothership program does lots of work just like this, to unravel the unhelpful patterns that set up shop when we are pregnant and newly postpartum. Those patterns rarely unravel on their own and often just persist until we do something about it. The Mothership course a great way to do something about it. Try out the exercises in the blog and then check out the Mothership course. We start the next round next Monday Feb 15th! Here is the link! https://www.easeyourbody.com/blog/outsidekneepain #TFL #hamstrings #glutes #motherhood #momlife #4thtrimesterandbeyond #bodypositive #strongmom #outerkneepain #kneepain #PCESgrad #mothership #easeyourbody

Seriously, imagine what it would be like if that daily irritant/pain/annoyance was just gone? How amazing would that be? How would your life change? What would be possible? ... You can have that. The cost of doing nothing is more of the same. Come do the Mothership course this month with me and a small group of moms. We start on Feb 15th! https://mothership.getlearnworlds.com/course 5 min videos personal feedback work on your own schedule community discussion pay from the heart What's stopping you?! #PCESgrad #prolapse #diastasis #leaking #momissues #itsnottolate #resource #postpartumrecovery #postpartumrehab #wholebodycore #wholebody #easeyourbody #progressthroughpractice #womenshealth #strongmom #postpartumexercise #postnatal exercise #momlife

https://mothership.getlearnworlds.com/course Pregnancy and early motherhood do a number on your body! Because of pregnancy and childbirth your body changes its posture and what muscles fire first. Cool thing is that just like your body changed to birth a baby, it can change again no matter if your babe is 6 weeks old or 35 years old.... It feels so awesome when you finally feely your low abs, pelvic floor and butt start working hard again! In the Mothership course you will learn how to find em and get them working for you again. It won't just be kegels I promise. This is whole body work. For one month work through releases and exercises designed to get you connected and strong. 5 minute videos Do them on your own schedule Personal feedback opportunities Not to mention you get to engage with a group of awesome moms while you do it. Check it out. https://mothership.getlearnworlds.com/course

Get yourself an awesome valentines gift this year. Come join me! We start on Feb 15th. Learn more here. https://mothership.getlearnworlds.com/course ... #easeyourbody #mothership #absbuttandpelvicfloor #wholebodycoreandpelvicfloor #PCESgrad See more

Sunshine, views, a friend and exercise. Perfection. I remember the days when my son was itty and I never got to go anywhere without him and going to a dr appointment or the store alone was refreshing. Or when he was older but I couldn't manage to organize someone to look after him AS WELL AS arrange something fun for me to do.... And then the time when he was older still but I had kind of lost touch with what I actually wanted. And now, 11 years later and I find myself popping out for a mountain bike ride with a friend because the sun is out. How sweet is that? No matter where you are know that things change. Whether you are loving where you are at or struggling with it, know it will change. Find little things that you love and welcome them. Give yourself grace when you lose it and rest when you are tired. How your days look, what your body is capable of and how you think about things can all shift and change and probably will. Being a parent is a very long drawn out rollercoaster. Some things get dropped for a bit. One of those things is our bodies. If you want some help to figure out how to get your core or pelvic floor working again, that's my specialty. I love helping you figure that sh1# out while holding space and curiosity for the thinking patterns and daily life habits that make the work stick or keep us stuck. You can get started with my Whole Body Whole Heart mini course. It's my gift to you and you can find the link in my bio. Big love #gentledoesit #pleasure #womenshealth #pelvicfloor #core #moms #habits #parenting

What gives you pleasure? What brightens your day? What let's your lizard brain know you're safe? Can you give yourself more of these small things? Here is a list of things that are doing it for me these days.... Early morning snuggles with my cat Violet. So soft, so warm, so yummy. Stepping outside for 5 min and listening to the birds and wind, sniffing the breeze. Reading a delightful fiction book. Currently reading 'The city we became' Making blended seed milk, collagen, date and coffee in a blender. It feels like such an extravagant treat and also helps regulate my hormones. (seed cycling for the win) Going for walks in the forest with a friend Learning to mountain bike. I don't do all of these all the time but I am choosing to put at least one in every day and I'm pretty pleased about it. Things are tough right now. Be kind to you. You are loved and worth loving. #catsofinstagram #pleasure #selflove #bekindtoyou #little things #easeyourbody

So then why do you still have Diastasis Recti? It can be soooooo frustrating and a bit scary if you realize you have diastasis recti and it just doesn't seem to heal up even though you are doing all the 'right' things. If that is you, you might be missing a piece. Here are 4 habits many people with DR have that get in the way of that DR healing. ... Recognize any of these? 1. Belly only breathing 2. Your ribcage and pelvis alignment 3. Gripping your abs 4. Holding your breath Find a more detailed explanation of each and what you can do about it here. https://www.easeyourbody.com//three-habits-that-keep-diast #diastasisrecti #breath #dailyhabits #bodyhabits #Mothershipcourse #easeyourbody See more

Bliss. There were many things I didn’t do today and my worthiness and ability to choose to spend some time on something purely pleasurable and purely for me is independent of how productive I was. Feels good.

So, did your belly move in or out when you coughed? This gives you an idea of your go to core engagement strategy. If your low belly travelled inward that means your basic core strategy is on the right track. Your diaphragm and pelvic floor are likely coordinated with your breath. That's great! For an awesome core you just need to keep getting stronger and work towards a balanced ab activation.... If your low belly pushed out into your hand, I can mean that: 1. Pushing out is your go to core strategy. While it works to give you stability in the short term, in the long term it can contribute to persistent diastasis recti, prolapse, heavy feelings in your pelvis, sore back and neck, hernias and hemorrhoids as well as a bigger looking belly. If you are already dealing with any of those issues, retraining your breathing, and rib mobility is a great place to start. Your body prioritizes breathing, so unless you train it to breath and stabilize differently, the issues created by your current breathing strategy will stick around. 2. Your deeper abs are exhausted. If you are in the middle or on the tail end of a bad cold where you are coughing or sneezing a lot you can just exhaust the deeper support muscles. Test again after a few days without cold symptoms ;) No matter what result you got you can improve your core connection and engagement strategy. You can also improve symptoms you are having as a result. No need to get discouraged ;) Ask me anything or check out what it is like to work with me. https://www.easeyourbody.com/work-with-me #Mothership #easeyourbody #prolapse #diastasisrecti #diastasis #soreback #soreneck #breathing

When you end up somewhere completely unexpected.... My friend and I are new to mountain biking, we made a wrong turn the other day and ending up slogging through 3 inches of wet snow uphill for too long before we realized we had gotten completely turned around and were so far from where we needed to be. Learned a lesson or two from that one! ... I was so grateful to be lost WITH a friend and figure out a plan to get down again together instead of all alone and panicky Bodies can be like this too. They sometimes do things you would never expect. When you don't expect it. When that happens, It can feel like you are broken and alone and way too young to have problems with your hips and back and feet. In my experience it helps to have a friend on your side, cheering you on and helping you come up with a plan. That's something I'm pretty damn good at, so if you want to figure out that consistently funky hip, pelvic floor, back or feet send me a DM and we can chat. #easeyourbody #pelvicfloor #wholebodywholeheart #hippain #funkyhip #womenshealth #feet #soreback

Spring might not be too far off, I'm so ready. I just stumbled across this photo from Feb 28th a few years ago. That's not too far away! Stinging nettle how do I love you. I can't wait to find you poking up through the soil and filling my belly with deliciousness. ... Anyone else love this plant? #springdreams #nutrition #wildcrafting #springharvest

Slow down. Breathe. Take in what is around you and inside you.... In this season where we are supposed to aspire to be better and do more, I'm leaning into doing less and listening inward. Of course all the laundry, food making, working needs doing, and in the middle of that I'm asking myself what doesn't need doing? What makes my life better on the inside? What makes the harsh voices in my head soften and relax? Can I do this thing in a grounded accepting way instead of pushing? What's on the other side of that? I don't know, but I'm gonna find out and maybe you want to try it on too... Big love #slowdown #newyear #soften #moms #inward #easeyourbody #womenshealth See more

I'm not gonna heal you. You are. I can show you what you need to do, I just can't do it for you. It's like wanting to go for a big hike in a foreign country where you don't speak the language. ... You could do all the research and planning on your own but its hard and you may encounter some difficulties or roadblocks. It's way simpler to hire a guide who knows the language, the area and the difficulties. Even if you hire a guide you need to do the hiking yourself. When you are ready to focus some time and energy on what you want, your body and getting strong. I'm here for you. For many moms that time is once their kids are a few years old, although if it's been 20 years that's not a problem. I've got the map, the understanding and the tools to get you jumping, hiking, running or just working out in a regular class without hurting yourself. #motherhood #momlife #fitmom #bodypositive #postnatal #fitfam #motherhood #easeyourbody #mothership

Imagine your torso is like this coffee press. As you INHALE, the plunger (your diaphragm) pushes down to pull air into your lungs. That creates pressure in your abdomen, all your organs move down a bit and so does your pelvic floor. As you EXHALE we lose the coffee press analogy, everything moves back up again. Breathing goals ;)... Does your diaphragm move down to pull air into your lungs or do you hinge your spine at the base of your back ribs and lift the front of your ribcage forward and up? This is the foundation for a strong functional core and pelvic floor, relief from regular back pain and a great way to transform anxiety. #breathing #goals #easeyourbody #pelvicfloorhealth #pcesgrad #mothershipcourse

Imagine someone is blowing up a balloon in your pelvis as you INHALE. You can feel expansion all around the inside of the bones and into your pelvic floor. As you EXHALE your pelvic floor gently pulls in and up. The more you can find this breathing pattern the happier your pelvic floor, core and back will be. It's also great for calming anxiety. #breathinggoals #pelvicfloorhealth #womensfitness #motherhood #pelvicfloor #strongwomen #newmom #pcesgrad #easeyourbody

Inhale down to the pelvic floor. What does that feel like? A bit like this rose unfurling... a gentle expansion, a feeling of soft pressure unfurling your pelvic floor.... Your pelvic floor needs movement just like every other muscle in your body. Breath is one way to get that movement, 24/7. It's pretty effective. And while you can do super chill breathing exercises that feel like a visit to the spa... You can also incorporate this action into high level exercise so that your pelvic floor feels a-ma-zing afterwards or ... Just remember to practice it while you are breastfeeding your babe for a reset on your back. #inhaledown #pelvicfloorlove #postnatalrehab #strongmama #selfcare #momlife #postpartumrehab #easeyourbody #backreset #wholebodywholeheart

Week one of the Mothership course is done and I'm so proud of the beautiful humans who are doing the work this time round! Thanks Kristen for the reminder that this whole body pelvic floor and core focused work for moms is still very much needed. This round of Mothership is closed, while you are waiting for it to open again go ahead and get started on my free course ... Whole Body Whole Heart: 5 whole body movement lessons for a happy postpartum body. https://landing.mailerlite.com/webforms/landing/x0v1l5 #PCESgrad #Mothership #Wholebodywholeheart #easeyourbody #pelvicfloorhealth #womens health #diastasisrecti #moms #momlife #strongmom #badassmom

This is hands down my current favourite visualization for feeling the movement of my pelvic floor as I breathe. Imagine your pelvic floor muscles are the body and arms of this octopus. As you inhale the body gets wide and the arms stretch out.... As you exhale the body gets tall and long, the arms come together and the whole critter travels upward. Thanks to @alisoncrouch_movesmart for sharing this visualization awhile ago. I love it. Try it out for a few breaths, can you feel it? It helps to think inhale down, and to stack your ribcage over your pelvis as best you can. #pelvicfloorhealth #PCESgrad #Mothership #wholebodycoreandpelvicfloor #easeyourbody #mommylife #moms #momlife #motherhood #womenshealth #kegels #vagina #corestrength #motherhood #pelvichealth #octopus #breath

Don’t keep feeling crappy. Win a whole month of daily practice, education, accountability and coaching through my Mothership course that starts on Oct 5th. It’s running for the next 3 days.... How to enter the giveaway: 1. Follow Ease your body: Restore Core Stability After Your Birth 2. Share this post to your feed 3. Tag 2 lovely moms you want to join you when sharing this post. That’s it! Unless you are into BONUS ENTRIES: Then just tag more moms. I extra entry for each extra tag. Giveaway ends Thursday Oct 1st, 2020 at 3pm PST. Winner will be announced the following morning at 8 am PST. Learn more about the Mothership course here. http://mothership.getlearnworlds.com/course It’s a wonderful way to rehab your postpartum body whether your child is 6 weeks or 30 years old. If you have already purchased the course you can still enter this giveaway. If you win, you will get an hour of one on one coaching as an add on for your use anytime during the course or afterwards. Why am I doing this? Because every mom deserves to have a body that feels supportive and strong. Raising kids is challenging enough, your body doesn’t need to make it harder. This giveaway is in no way sponsored, endorsed, administered by, or associated with Instagram or Facebook. #diastasisrecti #prolapse #diastasisrectisafe #diastasisrecovery #soreback #backpain #mombod #momstruggles #momproblems #postpartumrecovery #postpartumhealing #PCESgrad #sneezepee #Yesyoucan #yourbodyisntbroken #wholebodycoreandpelvicfloor #mothership #easeyourbody

The dreaded diastasis. Did you know everyone who is pregnant has a diastasis near the end? Totally normal. What causes problems is when it doesn't heal up.... Let me be clear, you're body is trying to heal it. It really is. Aside from genetics which can make it harder for some women, mostly what is making it hard for that diastasis to firm up is how you are moving and breathing all day long. For me that is amazing news. That means you can do something about it. You do need to be willing to make shifts in how you breath and move though... When you do your whole body will thank you not just that Diastasis. Your back, shoulders, and neck will feel so much better. Curious? Have a look at the Mothership course. It will help. Link is in my bio. #postpartum #postnatal #postnatalfitness #postpartumfitness #mom #strongmom #Momlife #Mombod, #soreback #weakcore #Prolapse #Incontinence, #leaking #diastasisrecti #diastasis #diastasisrectiexercises #gentleheart #selfcare #wholebodywholeheart, #Mothership, #EaseYourBody, #PCESgrad #trysomethingdifferent See more

Personal feedback. That's my favourite part. I'm in this to make a difference for you. The more you put into it the more you get out. I'm there for you. You really don't need to figure it out alone.... Have a gander, the link is in my bio. #Mothership #PCESgrad #prolapse #pelvicfloorexercises #diastasisrectiexercises #diastasisrectirepair #momstrong #postpartumfitness #momfitness #strongmom #healthymom #postbaby #mummytummy #momandbaby #prolapse #pelvicfloorexercises #womenempowerment #womensupportingwomen #bodypositivity #bodygoals #bodylove See more

It’s time for neck cuddles human. #catsofinstagram #helping

And the giveaway winner is....@kristenshoichet! Great job tagging peeps. You got lots of entries ;) I’ll be in touch soon and work out the details.

Seriously, imagine what it would be like if that daily irritant/pain/annoyance was just gone? How amazing would that be? How would your life change? What would be possible? ... You can have that. The cost of doing nothing is more of the same. Check out the Mothership course through the link in my bio. It is very accessible. #wholebodywholeheart #PCESgrad #prolapse #diastasis #leaking #momissues #itsnottolate #resource #postpartumrecovery #postpartumrehab #wholebodycore #wholebody #easeyourbody #progressthroughpractice #womenshealth See more

Let’s talk about the solution. Because living with a sore back is painful and frustrating. Yesterday we got into why your back is sore. If you didn’t see that post, go find it in my feed :)... The solution is a combo affair of these things. *RELEASE* The overworking tight muscles need to learn how to stop gripping. So many ways to do that. Foam rolling, mobilizing, breathing, manual therapy, strength work are all helpful but I think strength work where you ask the muscles to get longer while working is the quickest way to do this. And then to keep it supple, breathing is queen. *ACTIVATE THE DEEP CORE SYSTEM* Those tight back muscles are trying to be helpful, your body needs stability! If you only release the tight stuff, they will tighten up again. Someone needs to do the job! So you need to find the muscles that the back muscles are working overtime for. I'm not going to lie, this can be frustrating and becomes so rewarding as you start to get it. To make those two things happen you also need... *RIBCAGE, PELVIS, AND RIB MOBILITY AND STABILITY* These areas need to be able to MOVE and be stable when you want. This can be simple, like pelvic tilts, cat cow, moving the hip in all directions while keeping the torso stable and breathing exercises. It's amazing how little mobility and strength many of us have in these areas. *BREATHING* If you are in a shallow, shoulder, chest or belly only breathing pattern, it is hard to get the deep core to work and the back to relax. Breathing helps keep everything supple so you don’t need to keep stretching and mobilizing. And one more thing, *STRENGTH* Especially in the butt, hips and feet. All five of these things need to happen, and when they do, your back will feel so much better. You can totally piece these things together on your own, but it’s a hassle. Instead, try my Mothership course, it starts on Oct 5th. It covers all the bases and creates a self care habit. WIN WIN http://mothership.getlearnworlds.com/course #Mothership #PCESgrad #prolapse #diastasis #leaking #momissues #itsnottolate #postpartumrecovery #postpartumrehab #wholebodycore #wholebody #easeyourbody #progressthroughpractice #womenshealth #soreback #mom

What is even going on here? A back that hurts sure complicates the forever bending and lifting that is mom life. As far as I’m concerned it’s a whole body problem and it happens cause your body is on your team.... Hear me out. Think about what happens during pregnancy and during the early days of postpartum life. During the 9 months of pregnancy, our baby grows from invisible to huge. That last month can be insane. Think about that baby inside of you, it pushes and squishes your organs up and down and spreads your rib cage wide open. It pushes out on your belly, stretching out the skin and muscles so that your back muscles need to do a lot more work than they are used to. Your pelvic floor muscles, ab muscles and diaphragm cannot move the same way that they used to. It may even be harder to breathe. Your body is amazing at adapting, and since that is it's main MO it gets used to this new pattern where the back acts like an overbearing super hero. Then, you actually give birth and your babe is out in the world making more work for your back. You may think this is from the lifting and hunching over your baby, but that isn't the big issue. When the baby was inside you, your back had a lot of stability, from the pressure of all that baby in your abdomen. If you think of weightlifters when they want more stability they wear a huge belt around their abdomen (not great for the pelvic floor by the way.) But right after you give birth there is no stability in the abdomen, there is no pressure at all, it’s just all loosey goosey. What a weird feeling! This is when most people's backs ramp up into overdrive and often don't ever stop overworking, even decades later. It isn’t alway only the back though. Sometimes it is the butt, hips and pelvic floor that overwork to create that much needed stability. Both these situations cause a lot of unnecessary pain. Right now you are probably saying, well fine Donyne but what can I DO about it? Good question. One answer: Join my Mothership course. We start on Oct 5, 2020. There is a link in my bio about that. Another answer: Tune in to tomorrow’s post ;) #wholebodycoreandpelvicfloor #mothership #womensupportingwomen #postpartumfitness #soreback

http://mothership.getlearnworlds.com/course Quick! The doors won't be open for long! Learning and more importantly, practicing the foundations I teach in Mothership will CHANGE YOUR LIFE. ... Sore back, hips, shoulders and neck are all crying out for better breathing, stacking of the body and deep core support. Then there are all the things like Diastasis Recti, hernias, sneeze and jump pees, prolapse, SI joint and pubic symphysis issues that crop up. So frustrating and hella annoying. All of these things can be 'fixed' or vastly improved and that has an impact on every moment of life. You matter. Your quality of life matters. You don't have to struggle and try to figure it out alone. I know you could eventually, I did, but at what cost? Let me make it easier for you. http://mothership.getlearnworlds.com/course

Ever done a workout and felt nothing in your abs or butt even though everyone else is groaning? That's a sure sign that you aren't really using those muscles for most of the work. Instead you are probably using your back or those deep deep butt muscles under the big one or the front of your thighs. ... Want to figure out how to get them working again? Join me for the month of October in my course, Mothership: Whole Body Core and Pelvic Floor. We will get your abs and butt working again, I promise. http://mothership.getlearnworlds.com/course #postpartumabs #mom #postpartumfitness #postpartumrecovery #mummytummy #diastasisrecti #PCESgrad #easeyourbody #momproblems

http://mothership.getlearnworlds.com/course Sore back and hips? Diastasis Recti? Prolapse? SI joint or Pubic Symphysis issues? Your body isn't broken. I promise. It was taking care of you by adapting and doing things differently to make it possible for you to function when you were pregnant and after your child was born. ... Just like it adapted then, it can adapt again. Teach it how you want it to work this October. Get individual coaching, constant access to me through a discussion thread and private messages, and daily practices every weekday. " After two and a half weeks of your Mothership course, I have almost no back or hip pain. I've lived with mild to serious back and hip pain for nearly three years. It feels amazing to get my abs working again and not to be hurting at the end of the day. This has been the best money and time I've spent in a long time. I now feel confident developing a plan and practice specifically for me to keep getting stronger after the course is over" -Amatullah What are you waiting for? http://mothership.getlearnworlds.com/course

Here we go! Learners acquired for motorbike. Watch out backroads I’m coming for you next spring! #learningeveryday #motorbike #adventuresawait

Post it note extravaganza! Planning planning planning. Get ready for some awesomeness and excitement next week as I open up enrollment for my Mothership course. A month of daily practice in showing up for yourself and building an awesome core and pelvic floor with your whole body. ... #mothership #wholebodywholeheart #planning #core #pelvicfloor #PCESgrad #youcandoit #dailypractice

Why the hey not!?!? It's such a sweet free gift. And it's delivered in bite sized pieces so you can integrate what you learn, when you learn it.... If you leak when you run, jump or sneeze, don't feel your abs and butt when you do exercises for them, have diastasis recti or prolapse, you can change that. It's never too late! All these issues are part of a bigger picture. A whole body picture. Pelvic floor and ab issues are whole body issues. This little mini course gets you started thinking and practicing with your whole body to improve your pelvic floor and ab function. Short practical movements that help release tension and improve whole body function. What are you waiting for? Pop up into my bio and follow the link. I'll see you inside! #wholebodywholeheart #PCESgrad #prolapse #diastasis #leaking #momissues #itsnottolate #free #resource #postpartumrecovery #postpartumrehab #wholebodycore #wholebody #easeyourbody

Changing how you move and breath takes time, practice and to be honest, some help from outside. When you are shifting the way you breath, bend over, push and pull, it makes all the difference to get help. Doing it alone is hard. It's hard to see what is going on. It helps to have someone who can help you see the compensations and show you what to look for. So you can start to see and feel a different way to access your strength that will offer your back a break.... So many women who have birthed babies use their back to drive everything! Bending over, breathing, pushing and pulling. Time to get the rest of your body working too so your back doesn't have to do it all. Your back will thank you. Leave a comment and tell me.... How does your back feel? Does it complain at you? Are you ready to give it more support? Do you know how to start? #mombod #postpartum #alwayspostpartum #backpain #wholebodywholeheart #mothership #PCESgrad #moms #exercise __________________________ Sign up for the free Whole Body Whole Heart course in my bio. I'll take you through 5 whole body releases and exercises with ideas for daily life integration, to get more of your body working so your back doesn't have to do it all.

Follow up to my last post about trampolines and jumping on them being a high impact activity for your pelvic floor. Here is tip #1 for how to start jumping again even if you don't have a trampoline. It's surprising how often smart people skip this or don't even think of this. More tips to come.... If this is helpful type yes in the comments. #trampoline #starteasy #pelvicfloor #prolapse #incontinence #leaking #jumppee #PCESgrad #Postpartumrehab #yesyoucan #moms #momhack #momtip #trampolinetips #jumping #postnatal #postpartum