Power Over POP

Life has demands and those demands can put a lot of strain on our body if we are not strong enough to handle them. If we are not strong enough to handle the demands we place on our bodies, this is where Pelvic Organ Prolapse, Hernias and Incontinence can result. Our Fitness Routine should make life easier and less of a strain. And Remember Life is a Workout in itself and our Fitness Routines should improve the way we lift and move our bodies in our daily life. Learn in this episode more WHY Moms need to know how to properly lift heavy and the steps and the foundation work that needs to happen along the way. *** For Your FREE 30 min Consultation head over to www.poweroverpop.com

I am so proud of this framework, I honestly would shout it from every rooftop if I could. No Joke! It was been a long and trying road to create and I amsure it'll evolve even more because I am constantly gather more and more information to share with my members. When thinking about Better Strength Training techniques and Your Pelvic Floor Health, the information can seem VERY overwhelming. You may get fustrated and when we get fustrated we do what? Quit, throw up our hands and say "Done!" and just stay where we at in life - misrable and distrusting of our bodies. So my goal with this framework is to make this process 100x easier and mich more straight forwards so you don't quit! So you see and feel results and learn how to Forever Power Over Your POP and do Fitness you love. *** If you have not joined us in the Facebook Community come check it out - Power Over POP: Fitness With Pelvic Organ Prolapses Want A Free 45 Min Coaching Session With Me? - Apply Today -> Here.

Your Life is a Workout in itself. Your Fitness Routine Should make life easier. Learn about Three Common Strength Training Movements that when progressed and done with intention can make you feel more able in your daily life. Feeling more able means - minimizes symptoms while moving your body like you want either in life and / or fitness. We will focus on the Hip Hinge, Push Up & Carry movements. *** If your interested in leanring more about my Return to Fitness with POP Online Program - Rediscover, Relearn & Refocus to Minimize Your Symptoms and Take Back Your Fitness & Life - Head to my website -> www.poweroverpop.com Want $10 off your first month of membership? - Setup a Free Strategy Call with me Here. Have You Joined Our Community on Facebook? - Fitness With POP

In this Podcast you hear from a Past Member of mine recalling her journey through changing her beliefs around how to take care of herself and thus changing her life. This is a Story of REDISCOVER (the first Phrase in my Virtual Program) ... Accepting that the information you thought you knew maybe actually wrong ... And Being OK with being wrong ... Then Growing and Learning to improve your quality of life. Then moving through the Next Phrases - RELEARNING and finally REFOCUSING. This is another journey of hope. My WHY behind my professional mission. If your not part of Our Facebook Community - Join Us! - Power Over POP - Fitness with Pelvic Floor Challenges If you want to snag a Free PDF - 5 Must-Haves To Fitness with POP - Here You Go As Well. Want to learn more about REDISCOVER, RELEARN, REFOCUS - 90 Day Virtual Power Over POP Program - The Return To Fitness - Head Over Here.

This is a Story of hope and inspiration. You can overcome Your POP and do fitness & life the way you want. It's a process but if your willing to commit, it works! *** *** More Podcast Episodes on my website, along with some FREEBIES - www.poweroverpop.com YourWelcome To Join Our Facebook Community - Pelvic Organ Prolapse and Mom Fitness Group

My programs and services are built around the Framework - Rediscover, Relearn & Refocus. Let me explain what those mean to me and what they also mean for you doing Fitness in Postpartum and/ or with Pelvic Organ Prolapses. Introducing my NEW Memebership Site for $59 /month that houses My Whole Framework and provides you with the steps for you to Rediscover, Relearn and Refocus you and your fitness as you work to Power Over Your POP - And take your Fitness and Life Back. Checkout my New & Improved Website - www.poweroverpop.com AND as always Join Our Community - Pelvic Organ Prolapse and Mom Fitness Group

Stop comparing yourself and your abilites to others, embrace your own awesomeness. Modifications help you meet your body where it's at right now, to then strengthening it over time with intention. In order to Power Over Your Pelvic Organ Prolapse(s) you need to Embrace Mods. OPEN ENROLLMENTS (Head to www.poweroverpop.com) for the Small Group Program is going on now! (Until Saturday 27th). I will help you Re-evaluate, Refocus and Relearn about Your Body to have Lifelong Tools to Forever Power Over Your POP... Do fitness and life how you want. As always Join Our Free Community on Facebook as well - Pelvic Floor Strength and Mom Fitness Group

Simpliciity is the KEY to SUCCESS. Simple Basic Movements. Simple Balanced Nutrition. Simple Fitness Routines etc etc etc. You Do Not Need Fancy Moves, Exercises, Equipment or Devices to get your Pelvic Floor along with the Rest of Your Body STRONGER. *** OPEN ENROLLMENT FOR MY SMALL GROUP FITNESS PROGRAM is happening now! With a BONUS 1:1 Coaching Session With Me! Interested? But want more info? Go to my website (www.poweroverpop.com) -> "Work With Me", Fill Out the Form and we will setup a FREE 15min Strategy Call - look at obstacles, goals and what you have alrady tired etc. READY TO ENROLL? Here is the Link. Join Our Facebook Private Community - Pelvic Floor Strength and Mom Fitness

FIRST ... Stop doing Sit Ups & Crunches. Instead learn more body awareness, proper recruitment patterns and a realize that "spot training" just doesn't work and can actually cause more Pelvic Floor Strain down the road. The Focus for this Series is; 1) Pressure Management 2) Correcrt Muscle Recruitment 3) A Whole Body Approach THIS EPISODE is all about number one -> Pressure Management - Intra-Abdominal Managament What it is and what it has to do with "mom pooch". *** Want To Setup A Free 15min Chat? -> Head to my website www.poweroverpop.com and fill out the form assoicated with "Work With Me". A Ton a Free and Valuabel information, As well as Your Questions Answered in Our Community Facebook Group - Pelvic Floor Strength and Mom Fitness - Join Us!

Do every wonder if your just wasting your time with bridges or worse encouraging incorrect movement patterns? Bridges are one of the MOST common exercsies assigned to a Postpartum routine, but they are also the most common exercsie that is executed wrong. In this episode I, Christina Your Pelvic Floor Fitness Coach will dissect Bridges, as well as look at how your pelvic alignment and postural strength determine your bridging style. For a more visual demostration head to Our Private Facebook Community - Pelvic Floor Strength and Mom Fitness Group For information on me and my services OR to setup a Free 15 min Brain Storming Chat ( Talk Fitness Goals and Look at your current fitness plan) go to my website: www.poweroverpop.com

"A" is the first thing you need to master BEFORE doing any kind of fitness routine with pelvic floor dysfunction. My ABC Method is all learned before you even start fitness. Getting the chin back and finding your optimal alignment is key to taking unneeded pressure our of your pelvic floor and decreasing your symtpoms. To then beable to do fitness safer and with more intention. Want to see the demo of this? Head over to Our Facebook Community Group: Pelvic Floor Awareness & Mom Fitness Group Checkout the new website and get on my schedule for a Free 15 min Call - Let's Chat Goals, Assessment of Your Current Fitness Routine and Tell Me Your Story! www.poweroverpop.com Open Enrollment for my 60 Days To Pelvic Floor Empowerment & More Intentional Fitness Techniques is only open for anoter 2 weeks - Ends Frriday 2/26 - Next Enrollment won't be until Early April. Get Your 15min Chat Scheduled!!

Your in the yogi flow and feeling good as you head into a Down Dog Position and there it is... The Vaginal Fart. Needless to say you lost your flow and are extremely embarrassed to say the least. Why does this happen? What can you I do to stop or manage this unpleasant situation? I'll break it down for you in this "little nugget" of information! Hold Tight...But not in your pelvic floor! *** Checkout the FREE Webinar located on my webside - "Fitness With Postpartum Challenges: Incontinence, POP, Abdominal Separation" - www.poweroverpop.com Also Come Join Our Facebook Community Group - "Pelvic Floor Awareness & Mom Fitness"

Let me just go on the record to say I will never have you work one of these areas and not the other at the same time. Targeting the core muscles can put a lot of strain down into your pelvic floor when you do not apply Your ABCs Method that I created from my Professional Teachings as well as my Personal Experience. Learn the how and why from this "little nugget" of information episode. LINKS - My Website - Click on "Work With Me" fill out the form and we can setup a Free Call - I want to hear your story and we can chat about how I can help you get back to traditional fitness with pelvic floor dysfunction and/ or POP. Find me on facebook or Instagram @poweroverpop And Join Our Facebook Community Group - Pelvic Floor Awareness & Mom Fitness

Here is a little "nugget" of information for you to apply to your daily task and fitness. Being more aware of your pelvic floor while performing efforts like opening a can of pickles to lifting a heavy barbell off the ground is key to protecting your pelvic floor health. Exhaling BEFORE You Lift or Jump will help to achieve this, listen to this episode to learn WHY. LINKS - My Website - Click on "Work With Me" fill out the form and we can setup a Free Call - I want to hear your story and we can chat about how I can help you get back to traditional fitness with pelvic floor dysfunction and/ or POP. Find me on facebook or Instagram @poweroverpop And Join Our Facebook Community Group - Pelvic Floor Awareness & Mom Fitness

A good exhale gets your core firing correctly, supports the spine and gives you the ability to lift things. Let me break down how to keep your Pelvic Floor Safe during an exhale and what needs to happen as prep work to be able to do that. Fitness With Pelvic Floor Dysfunction is different, it has to be. You have a disconnect in your system and you can not continue to place more strain on it with tradtional exercise / fitness techniques. It's time to listen to your body. FREE VIDEO on "Everything You Need To Know About Fitness With Pelvic Floor Dysfunction" Join Our Free & Informational Community - Pelvic Floor Awareness and Mom Fitness Group

I have said it before and I'll say it again ... Strong Functioning Glutes = Strong Functioning Pelvic Floors. Glute and Hamstring tightness contributes to Pelvic Floor Dysfunction. Trying to force our bodies into a deep squat with these being tight can wreak havoc on the kness and render our glutes inactive. Here are THREE techniques to apply to your squat so we can get them working for Your Pelvic Floor. Join Our Facebook Community (A Ton of great info, first dibs on promos and get your questions answered) - Pelvic Floor Awareness and Mom Fitness Group LIVE WORKSHOP NEXT WEEK Wednesday 12/9 @7pm (EST) - Full Body Foam Rolling & Release - Get Registered (Multiple Options For Registration) AND .... I PUBLISHED AN E-BOOK ... "Before Fitness With Pelvic Floor Dysfunction" - Available For FREE Through Unlmited Kindle.

It's time to listen to what our bodies are trying to tell us. If you leak (or have urgency, pevic pain / discomfort, abdominal separation etc etc) you have a disconnect in your system that needs to be addressed. You can eventually do traditional fitness bur FIRST there needs to be more investigation into why you have this disconnection. It is not just a mom thing or something to ignore. Understand what Pelvic Floor Dysfunction is that it occurs in 1 in 3 women. Do not ignore it. Learn the Three things I do with all my meembers before fitness. Checkout Our Facebook Community Group: Pelvic Floor Awareness & Mom Fitness Group

You can train your bladder. Pretty cool right? Apply these simple tactics to decrease urgency and work to avoid urinary leakage. These are simple, practical techniques that you can apply today. Our Facebook Community (Tons of Daily FREE information - text, audio, video etc): Pelvic Floor Awareness and Mom Fitness Group Checkout My Website and See all the things I have been doing in there! www.poweroverpop.com

Mission of Awareness and More Intention in Mom Fitness. Knowing how and what your doing in your Fitness Routine that are causing or making worse your Pelvic Floor Symptoms. Here are some simple things to consider to help stop Pelvic Floor Strain and Promote Pelvic Floor Strengthening. Then Head Over To Our Facebook Community Page For Pelvic Floor Fitness Tips & Information: Pelvic Floor Awareness & Mom Fitness Group Also Grab Some FREEBIES on the Website: www.poweroverpop.com Pelvic Floor Dysfunction, Diastasis Recti Recovery, Fitness with Pelvic Organ Prolapse.

Have you been doing a ton of crunches and sit ups to try and get rid of the "mom pooch"? Does it feel like it's not changing or worse getting bigger? Let me let you in on a little secret if you have not Mastered You ABCs Techniques like Optimal Alignment, Proper Breath for Pressure Management and Reduce Tension Holding then chances are those sit ups and crunches are not working worth beans and could possibly be making your Pelvic Floor Dysfunction worse ...Yikes! In this Episode we will run down what an Abdominal Separation (Diastasis Recti) and the Pelvic Floor have to do with each other and how knowing this will help you over come your "mom pooch". Also in the last week I have had some amazing virtual & in-person conversations that I wanted to share. I forget sometimes that my career path and mission is not a common road to travel down. I am realizing more and more that many are still learning what their Pelvic Floor is and that the symptoms they are having are not something they have to deal with. Anyways, Enjoy! OTHER ANNOUCEMENTS: My Service Cart & Enrollment for the Digital Course & My Coaching Service is opening tomorrow afternoon (Friday the 13th!) as a Monthly Promo Discount for my Facebook Group Members that are doing my 5 Day Movement Challenge For Your Pelvic Floor Health. We are in our 4th Day now! Come join us and take advantage of the promo price that is only going on until Sunday (11/15). Here is the Name & Link to Join Us: Pelvic Floor Awareness & Mom Fitness Head over to my Website for more info on me and my services and FREEBIES!

Being Hypertonic is very common with Pelvic Floor Dysfunction and in this episode I explain some of the reasons why. You can also use this as Pelvic Floor Dysfunction Preventative - Are you exhibiting any of these signs? Yes, then I will give you some tools to change things up to help avoid getting or worsen your Pelvic Floor Dysfunction. Hypertonic Pelvic Floor is a whole body issue, so let's treat it like that vs throwing Kegels at it (which chances are with a Hypertonic Pelvic Floor is going to make matters worse, or at the very least not help.) Want a refresher on what your pelvic floor is and what it means to be hypertonic? I will be doing an quick anatomy LIVE in my Facebook Group this afternoon explain this. Also look back on a couple episodes and checkout "what the heck is your pelvic floor anyway?" episode. Facebook Group JOIN HERE - Pelvic Floor Awareness and Mom Fitness Group. MY FREE 5 DAY MOVEMENT CHALLENGE Starts Monday the 9th - Daily Exercise Prescription, Pelvic Floor Tip and Nutritional Guidance. Get registered today on My Website or click the link above. I am a HELPER and GIVER, so I am providing someone with 50% off my 1:1 service package! There is an application to start with and that can be access via my website as well. My Website Link Here.

There are NOT "bad" or "good" fitness for Pelvic Floor Dysfunction, it HOW you do the exercise itself. In this episode I breakdown all the common fitness practices and explain how to make them more Pelvic Floor Safe. Including Yoga, Pilates, Walking, Running, Hiking, Cycling and of course Strength Training. In my course and coaching we focus on mastering your ABCs (Alignment, Breathing and Ceasing Tension for muscles to function properly) and then challenge that up with more intense and challenging fitness routines like the ones explained in this episode. It's about progression, awareness and intention. If you lift to heavy with bad form your pelvic floor is going to suffer, simple. You can do anything you want even with pelvic floor dysfunction but your have to build a solid foundation first with your ABCs. My members stay working on their ABCs for a good 2-4 weeks before picking up a weight and what they learn and how they feel about their bodies after its incredible. Take time for yourself and do things right. Check me out on Pinterest now - search Power Over POP I have new Freebies on my website, so grab those! Join Our Facebook Community filled with ladies crushing similar fitness and wellness goals - Pelvic Floor Awareness & Mom Fitness. Subscribe to my Weekly Newsletter packed full of all info Pelvic Floor & Fitness related.

Every wondered why a fitness instructor has asked you to do 10 reps of bicep curls for 2 sets vs 6 reps at 3 sets? There is a method to our madness I swear! Over the years I have figure out what works best for current fitness goals and ever specific exercise circuits per day. I explain in this episode the what and whys behind reps & sets. I also take it a step further and tell you how these reps and sets counts affect your Pelvic Floor Health and what I use most for my own Members. Get a Ton of great Free info and Connect with me as well as others on a similar journey in our Facebook Group: Pelvic Floor Awareness & Mom Fitness Group Also great Free information via the Weekly Newsletter and first dibs on the enrollment cart. Stay Strong, Confident and Grateful.

You will NEVER see a Post like that from me and I explain WHY in this episode.  I Personally find that a disservice for my clients. I LOVE strength training but just like Me you need to Master The ABC First. Here's why .... ABC Foundation Work Before Strengthening.  For a Ton of Empowering Free Info Join My Facebook Group: Pelvic Floor Awareness & Mom Fitness Group Keep Connected To Everything Pelvic Floor & Fitness Through My Weekly Newsletter

What do my clients hear in their sleep? Or every time they move or lift something up? Here are the most common cues I use ALL THE TIME and Why. I never just prescribe fitness movements just to move, everything has a purpose. You need to feel and see that purpose, cues are how we achieve that. Our Pelvic Floor needs more intention in our fitness and our Pelvic Floor Dysfunction Symptoms depends on it. In this episode I will also highlight 3 cues I do not use anymore. They are on my "no-no" list for my Prenatal, Postpartum and Pelvic Dysfunction Fitness Ladies. JOIN OUR COMMUNIT GROUP ON FACEBOOK - This week and probably throughout the month I will be dropping some "Truth Bombs" - new research, findings and general misconceptions decoded - As well as some interesting things about Me! Also just incase Facebook or other social media platforms go away one day.... It could happen! ... Get on my MAILING LIST FOR MY NEWSLETTER - Weekly Newsletters pack with a ton of information and another way to connect with Me!

In this episode I will reveal what is holding you back from Powering Over Your POP (Pelvic Organ Prolapse) and managing your Pelvic Floor Dysfunction symptoms (Stress Incontinence and Urgency). ALSO my Service Cart Is Open Until Sunday Oct 4th! I am filling my 1:1, Small Group and even Self-guided slots. The information you get from my services / packages / courses will be practical information to apply to your life long-term to manage Your symptoms and continue to progress in fitness without fear. Checkout my SERVICES here. Connect With Me (email poweroverpop@gmail.com) with Questions as Always!! Join Our Free Facebook Community & Get On My Weekly Newsletter List for a ton of information on everything Pelvic Floor & Fitness Related

Do you actually know what your Pelvic Floor actually is? Functions or Location? No worries, most don't. Most don't until there is a problem associated with it. Today we will dive into learning more about the Pelvic Floor Muscles & Why you should care about It. What is Pelvic Floor Dysfunction and what can lead to Pelvic Organ Prolapses. Also we will discuss what your Pelvic Floor needs from you and your fitness routine now. In Other News: SERVICES UPDATE: Options include My Digital Course plus 1:1, Small Group Training Sessions or Self-Guided. Checkout the details on my website -->> Service Packages Available Sneak A Peek at my Website Link Here- I have some mini and micro courses and PDF's downloads available as well. www.poweroverpop.com Including 5 MUST HAVES FOR FITNESS WITH PELVIC FLOOR DYSFUNCTION LASTLY JOIN MY FREE FACEBOOK GROUP - I give a TON of information in there, answer questions and you will be the FIRST to hear about Promotions and Such.

I am Debunking Today! These are the 5 Most Common Statements I Hear Regarding Our Pelvic Floors and Fitness, Then My Response To Them. We will chat about Kegels, C-Sections and Common Misconceptions of Postpartum Fitness. Also while recording this Episode I am smack dab in the middle of My Two Week Launch of My New Course and Services. With our 'New Normal' in full swing and being home more with my kids I needed to rework how I deliver my services. Honestly this new process that I will be rolling out on September 28th (My Biggest Fan's Birthday - My Mom!) is going to help me to able to deliver a ton of quality information to you in a way that benefits both Me and My Clients "New Norms". In the meantime .... Stay Connected To Me While I Provide Valuable Information Each Day of This Launch - Yesterday I Posted A Video I created Explaining My Mission as well as The Why & What of this new programming / service/ course. Basically helping you decide if My Course was right for you or not. ALSO I HAVE A HUGE ANNOUNCEMENT ON SUNDAY (9/20) - That will be available for my Newsletters Members and my Facebook Group ladies - So Get Into Those Today! (Links Below!) SALE / PROMO OFFER UNTIL SUNDAY - My Micro course - 5 Days To Decrease Your Pelvic Floor Symptoms Is Only $10!! (Org. $25) - Everyday You Will Get Simple, Practical Application To Help You Decrease Your Symptoms And Start Building A Strong Foundation For Fitness - It is also a Great Way To Get To Know Me, My Techniques and My Mission. Here is The Link For That Micro Course My Facebook Group Link - Huge Announcement Sunday & Offer For These Members ONLY! Get On My Newsletter List To Hear About Announcement and Offer As well.

These are the things you NEED to master BEFORE you do Fitness with Pelvic Floor Dysfunction and / or Pelvic Organ Prolapses. The ABC's are what is covered in the 4-6 weeks of my Online Pelvic Floor and Fitness Programs. A - Alignment. B - Breathing. C- Ceasing Tension. These ABC's will change your life, how you move and how you live your life. Help You manage you pelvic floor dysfunction symptoms and crush your fitness goals. No, Seriously! Join My Facebook Group to keep up-to-date on the Launch (Hint Hint: I might have some bonuses and promos announcements in there!): Pelvic Floor Awareness & Mom Fitness Facebook Group Head Over To My Website for some Micro & Mini Course I have created. As well to get on my Mail List (this group gets the First Views for launches and other fun stuff as well). www.poweroverpop.com - WHAT'S AVAILABLE: 5 Must-Haves For Fitness & Pelvic Floor Dysfunction, Breathing Techniques To Master Intra-Abdominal Pressure and 5 Days To Help Decrease Your Pelvic Floor Dysfunction Symptoms

You are wasting your time on your fitness routine if you are not focusing on lengthening before contracting and not addressing areas in your body that you are holding tension. A chronically short / tense muscle is weak and will fatigue quickly. Add on a contraction and all your doing is adding to the tension. THIS IS WHY KEGELS ARE NOT THE ONLY FIX FOR PELVIC FLOOR DYSFUNCTION. Your Pelvic Floor needs to be able to lengthen BEFORE it can gain any strength through a Kegel or contraction. Module 4 in My Course is all about relieving and releasing tension starting at your feet and going all the way to your head. By releasing tension we can get muscles working and doing their jobs as well as progressively gain strength through resistance training. Head over to my website www.poweroverpop.com - The wait list for this course & more details should be out soon! For the MOST up-to-date information make sure to join my Facebook Page - Pelvic Floor Awareness and Mom Fitness 5 Days To Help Decrease Pelvic Dysfunction Symptoms - Mini Course - Check it out on my website.

We need to STOP spot training and realize that everything in our bodies are connected. I will spare you the singing but ... "The ankle bone is connected to the knee bone, the knee bone is connected to the hip bone ..." Also Overhead Pressing is EXTREMELY functional. Have you every put a dish up into a high cabinet? Or in my case a massive lego container up onto a closet shelf. Exactly! Learn WHY I structure my programs and courses to focus on Total Body Strengthening to help your Pelvic Floor Symptoms and Help you Crush Your Fitness Goals. NEW (REVAMPED) PROGRAMS / COURSES BEING RELEASED SOON! By the first week of September I will have my Pelvic Floor & Fitness Course Rolled out. FIRST DIBS will be to my Mommas on my Newsletter and in my Facebook Group. So get hooked up! Head over to My Website - www.poweroverpop.com and get on my mailing list (I have a weekly newsletter that is always packed with a ton of information!) AND ... Join my Facebook Community: Pelvic Floor First - Pre & Postnatal Fitness Group YOU GOT THIS MOMMA!

It is not about how fast you can get your body "back" but HOW you do it as well as making sure you give your body an upgrade along the way. Pelvic Organ Prolapses are happening at an alerting rate these days and we need to do something about it. More awareness and better Fitness / Movement techniques are key. In this Podcast Episode learn about the 5 must haves I teach my Postpartum Moms before I even have them touch a dumbbell or run on a treadmill. Mommas you should be thinking long term here and worrying about how to prevent peeing your pants while jumping on that treadmill with your 3 year old. There are KEY things that you can do NOW to prevent this down the road. I am a Pre & Postnatal Fitness Personal Trainer and a Mom with Pelvic Organ Prolapses that has Powered Over My POP through Intentional Fitness Routines. Checkout my website www.poweroverpop.com and click on the Free Chat Button - I want to hear your story and How I Can Help You. I have limited 1:1 slots but I am in the works of creating some self-guided courses for every stage of your motherhood: Prenatal Strengthening, Postpartum Recovery Fitness and Pelvic Floor Dysfunction Advance Mommy Lifting Join The Amazing Community of Women travelling along similar paths. I post on #motivationalmondays #workoutwednesdays & #functionalfridays. Ask me Questions and Connect with me in this Group as well. Facebook Group Link Here.

Your Body has changed, Your Fitness needs to change. Being more intentional and having more awareness is key to avoiding issues like incontinence, pelvic floor prolapses and pelvic pain down the road. Us as Professionals - Medical & Fitness - need to DO better for our Moms in this stage. Stop body shaming, comparing and give yourself the gift and permission of discovering this the New You. Stop striving for faster ways of "Getting Your Body Back" and instead take the time to develop a stronger, More Bad Ass Upgraded Model. Pre & Postnatal Fitness Trainer Christina Surprenant walks you through the start of a series on Postpartum Fitness, starting today with WHY POSTPARTUM FITNESS NEEDS TO BE DIFFERENT. Look for her 5 must-haves to any Postpartum Fitness Routine, coming up in future episodes. Want a Free Chat with Christina? Head to her Website www.poweroverpop.com Want to join a Community with Moms that are focused on Advancing in Fitness and Keeping their Pelvic Floors Safe? Join Pelvic Floor First Fitness - Pre & Postnatal Fitness Group

This is the LAST DAY of my Workshop on Mastering Intra-abdominal Pressure! I had so much fun delivering this very important information. TODAY is all about The Exhale. Exhaling from the Bottom Up, Recruiting and Finding your deep core muscles and what are your next steps in Powering Over Your POP (Pelvic Organ Prolapses or Pelvic Floor Dysfunction). Total Body Strengthening with your Pelvic Floor in mind is my Specialty - Your Pelvic Floor needs help, it tends overwork for weaker muscles in the body and that's why we develop leakage, pain and heaviness. Strengthen your whole body to support your pelvic floor and POWER OVER YOUR POP. CURRENT PROGRAMS / SERVICES OFFERED - 90 Days of Powering Over Your POP - REDISCOVER, RELEARN & REFOCUS - Membership Community Site - $59/mo This Course is Ideal For: Postpartum Moms looking to get back into Fitness and keep their Pelvic Floor Safe to avoid Dysfunctions down the road. Women Diagnosed with Pelvic Organ Prolapses and Pelvic Floor Dysfunction and wants to minimize symptoms and find an intentional and successful fitness routine. Anyone that leaks urine when running, jumping or doing HIIT workouts, anyone that has a heaviness or fullness feeling in your lower abdominal area especially after exercise and/ or is experiencing pelvic pain / discomfort (PT referral recommended). Want More Information? Setup Your FREE 15 min Strategy Call With Me Today - Calender Link HERE.

We are already on Day 4! Today we continue our talk on relieving tension to be able to get a good quality inhale to connect with our Pelvic Floor. A good quality inhale consist of getting the Diaphragm moving downwards and lengthening and releasing the Pelvic Floor (a muscle needs to lengthening BEFORE it can contract). The key to this is getting the rib cage moving and thus getting more back body movement, because our diaphragm or out breathing muscle is located below our rib cage. And guess what by getting more back body movement we can relieve upper back and neck pain as well, win win ... I will tell you how in this episode. Join Our Facebook Community - Pelvic Organ Prolapse and Mom Fitness Group More Information on The 90 Days of Powering Over POP Fitness Program - Go To My Website - www.poweropverop.com

In this episode we will be Relieving Tension to be able to get a quality 360 Breathing and Manage Intra-Abdominal Pressure to Power Over POP (Pelvic Organ Prolapses). We can hold tension in our Pelvic Floor muscles subconsciously and by doing this we make our Pelvic Floor Dysfunction symptoms worse. Let's bring awareness to this tension and actively release it, then give it permission to stay lengthened. After we will work to strengthen within our new found length and flexibility to permanently minimize our symptoms like urinary leakage, abdominal heaviness, bulging and pelvic pain by Progressive Strengthening. This is the FUN PART! Total Body Strengthen helps to support the Pelvic Floor so it stops overworking and being too fatigued to do it's jobs. This alone will give you Power Over POP and help you get connected with your Pelvic Floor Health to be able to crush whatever Fitness Goals you have! Want To Setup Your FREE Strategy Call With Me - Your Pelvic Floor Fitness Trainer - Click Here For My Calendar Link.

This is Day 2 of my 5 Day Workshop - Mastering Intra-Abdominal Pressure through Breathing Techniques. This is the MOST IMPORTANT technique you will learn through this Empowerment Fitness Journey. If you have Pelvic Floor Dysfunction, Pelvic Organ Prolapses, are Postpartum or even Prenatal learning how to manage your intra-abdominal pressure is SO important to your Recovery and being able to Power Over Your POP. Proper Breathing techniques are the KEY to being able to manage this pressure and minimize or prevent urinary leakage, pelvic pain, pelvic heaviness and get your pelvic floor's natural function back. Join Our Facebook Group Pelvic Floor Dysfunction & Fitness. Connect and ask me questions and get support from a wonderful community. Link Here.

What is Intra-Abdominal Pressure? How does Body Alignment effect this Pressure? And a brief on what are your Pelvic Floor Muscles. Day 2 Tomorrow) will talk about the 360 Degree Breathing and why it's key to being able to manage your Pressure and protect your Pelvic Floor during movement and exercise. Your first steps in Powering Over Your POP (Pelvic Floor Organ Prolapses) is learning to manage your intra-abdominal pressure. Thank you for joining my Free 5 Day Workshop and if you want to see the LIVES join .... The Facebook Group here: Pelvic Floor Awareness & Mom Fitness Who would benefit from learning how to manage intra-abdominal pressure? (Everyone!) Specifically Postpartum Moms, Women diagnosed with Pelvic Organ Prolapses or Pelvic Floor Dysfunction, as well as Prenatal Mommas wanting to smoother recovery and more knowledge about their very important pelvic floor muscles.

Building a foundation is key. Building a foundation that is strong and functional is even more important. Checkout my 3 main must-haves for being able to progressively strength train with Pelvic Floor Dysfunction. Proper Breathing, Pressure management, Body Alignment and relearning your foundation exercises to help support your Pelvic Floor Muscles Not Hurt Them. This episode is for Postpartum Moms looking to get back into fitness, women with Pelvic Floor Dysfunction and / or Pelvic Organ Prolapses. As a Personal Trainer that specializes in Fitness for Prevention in the Prenatal Stages and Postnatal Recovery as well as Promote Better Fitness Techniques for Moms that Pee Themselves. I Was there, I Lived it, I Overcame it. I powered Over My Pelvic Floor Symptoms. When you leak, there is a Disconnect and The Way You Do Fitness Needs To Change. For a Ton of Empowering Free Info Join My Facebook Group: Pelvic Floor Awareness & Mom Fitness Group Keep Connected To Everything Pelvic Floor & Fitness Through My Weekly Newsletter

Urinary Incontinence is Common but Not Normal. It is NOT something as Moms we just have to live with. There is help and I will show you that. Pelvic Floor Dysfunction and Pelvic Floor Prolapse symptoms can be prevented or managed through an intentional Total Body Strengthening Program. It first starts with Being More Aware of your New Body. For a Ton of Empowering Free Info Join My Facebook Group: Pelvic Floor Awareness & Mom Fitness Group Keep Connected To Everything Pelvic Floor & Fitness Through My Weekly Newsletter