Podcasts about health physical therapist

Welcome to this week's enriching episode of The Happy Mama Movement Podcast!Today, I am thrilled to be joined by Tami Lynn Kent, a pioneer in women's health and empowerment, founder of Holistic Pelvic Care™, and the celebrated author of Wild Feminine, Wild Mothering, and Wild Creative. With a master's degree in physical therapy and decades of experience working with thousands of women, Tami has dedicated her career to helping women connect with their creative and physical energy at all stages of life.In this episode, we dive into:The transformative power of the "Wild Feminine" and how it reconnects women to the energy of their bodies.Tami's Motherhood journey.Teaching girls about being empowered, centered, women.How creativity and the body's energy systems intertwine and influence every stage of a woman's life.A Base for Young Men: Constructing a Foundation of Femininity for all your children.This conversation offers profound insights into embracing the beauty, strength, and creative flow inherent in every woman. If you find this episode impactful, please share it with your community to spread the wisdom of Matrescence and help women everywhere reconnect with their inner power.ABOUT TAMI LYNN KENT:Tami Lynn Kent is the founder of Holistic Pelvic Care™, a groundbreaking approach to women's health that emphasizes the creative energy within the female body. She is the author of the internationally recognized books Wild Feminine: Finding Power, Spirit & Joy in the Female Body, Wild Mothering, and Wild Creative. Tami has taught and trained thousands of practitioners worldwide, empowering women to honor their bodies and access their fullest potential.As a Women's Health Physical Therapist with a master's degree in physical therapy, Tami has worked extensively in pregnancy and postpartum care. Her TEDx talk, “The Vagina Whisperer: Moving from Shame to Honor in the Female Body,” has inspired countless women to embrace their inherent strength and creativity. A mother of three sons, she is passionate about guiding women to access the beauty and wildness within.To learn more about Tami's work and programs, visit her website at www.wildfeminine.com.RESOURCES:Website: Wild FeminineBooks:Wild Feminine: Finding Power, Spirit & Joy in the Female BodyWild MotheringWild CreativeTEDx Talk: The Vagina Whisperer: Moving from Shame to Honor in the Female BodyThis episode will leave you inspired to embrace your wild feminine energy and honor the creative power within. Don't miss it! Hosted on Acast. See acast.com/privacy for more information.

We feel very passionately that c-section mamas deserve to have all the information they need to have a full recovery after birth. Co-founder of Expecting and Empowered, Krystle, is a c-section mama herself, having had 3 cesarean births! Her personal experience combined with her professional experience as a Women's Health Physical Therapist means she is the perfect person to educate our listeners on their healing process! Today's episode will focus on post-cesarean recovery, specifically emphasising on scar mobilization and healing. If you're interested in more info about what to expect immediately after your c-section, we have linked episode 12 for you to reference. After you listen to that episode, be sure to come back to this one! You won't want to miss out on this information!If you enjoyed listening to this episode, we would love it if you could share it to your Instagram stories and tag us @expectingandempowered. As we like to say, knowledge is power, and we just really want to give more people the information that they may need on their childbirth journey!Links & ResourcesC-section Scar Mobilization Guide - our most downloaded resource ever!Belly MapExpecting and Empowered Episode 12: “Everything You Need To Know The First Two Weeks After A C-Section”“The Body Keeps Score…” Expecting and Empowered App - Enter code 'PODCAST25' at checkoutExpecting and Empowered WebsiteExpecting and Empowered InstagramThis episode was brought to you by the Pivot Ball Change Network.

Curious to learn more about Pelvic Organ Prolapse (POP)? Host, Adam McAtee sits down with Terri Elder, DPT and Women's Health Physical Therapist who shares her insights on how Pilates Instructors can have better understanding of working with clients that have Pelvic Organ Prolapse. Click here to watch on Youtube Want to study with Adam? Click here to for a 2-Week Free Trial of the VIP Membership Click here to follow him on instagram @adammcateepilates Want to study with Terri? Click here to learn about her courses Click here to follow her on Instagram @Terri.Elder.DPT Recommended Resources Click here to study with Teresa Waser Click here to follow Teresa on Instagram @rxphysio Click here to follow Antony Lo on Instagram @physiodetective

The theme of today's podcast: just because it's COMMON doesn't mean it's NORMAL. All too often, I hear moms talk about how they have specific symptoms or conditions after having children that they accept as "normal" just because lots of other women experience them, too. That's simply not the case. Today I have pelvic health physical therapist, Kelly Yamnitz, to do an incredible interview all about pelvic health - what it is, why we experience the negative symptoms associated with it, how to treat them, and why all women should be seen by a physical therapist during pregnancy and following delivery (even if it's been YEARS since you had children!). You won't want to miss this episode jam packed with valuable information! Find a pelvic health physical therapist in your area: www.pelvicrehab.comSupport the showLet's connect on social media! Send me your thoughts to https://www.instagram.com/alanna.hellman/. I'd love to get to know you better! Join the MWO Community: https://www.facebook.com/groups/momsworkingovertimeYou can always find more information at www.momsworkingovertime.com.Thank you so much for listening! Love what you hear? Please share the podcast and leave a review! It means the world to me and helps me reach more moms so I can remind them how amazing they're doing.

Take a moment to appreciate the humble but essential set of muscles we call the pelvic floor.  When the pelvic floor is working well, our bladder, bowels, and sexual functioning are more likely to be trouble-free. If they aren't working well, people can experience incontinence, constipation, pain, and a host of other troubles. Out of embarrassment or discomfort with the topic, people often turn to unreliable sources for information and help. Dr. Peg Maas, DPT, is a Board Certified Pelvic and Women's Health Physical Therapist who has worked and taught in the field for over 30 years. She works with people of all genders and ages, bringing useful pelvic health information to those who are ready to learn — no matter their comfort level with the topic. Dr. Maas's down-to-earth approach and humor will provide attendees with practical health-changing information for people to begin implementing before they even leave the building! Dr. Peg Maas, DPT, works at Swedish Medical Center and is a Clinical Faculty Member at the University of Washington, and a clinical lecturer at University of Puget Sound. In her clinical work, she treats patients of all ages and genders with a broad spectrum of pelvic floor diagnoses. She tries to set everyone she sees at ease so they feel comfortable asking the questions they hope to ask and can learn what they need to learn to reach their goals. Presented by Town Hall Seattle and Northwest Center for Creative Aging.

In this episode, we dive into what pelvic floor health means and why it is so important. We learn about small, obtainable things we can do everyday to not only improve our pelvic floor health, but also stay active in motherhood while juggling the kids and all.Links: https://app.expectingandempowered.com Discount code to apply at checkout: NINA20 - this is 20% off the yearly app.Instagram: @expectingandempoweredMeet Krystle:As a mom of three, I am SO passionate about providing women the information they need to thrive physically throughout pregnancy, postpartum and beyond. I've been working as a Women's Health Physical Therapist for 12 years and own Empower Movement Physical Therapy. At this point, I've treated hundreds of pregnancy and postpartum patients. Everything I've learned in those years has gone into creating Expecting and Empowered - a resource that I now recommend to ALL of my pregnant and postpartum clients. As I like to say, “motion is lotion”- movement during these physically demanding years sets you up for a smoother journey.______________________________Did you love this episode? BUY ME A COFFEE for support!Find me on Instagram@balkanina@mamaknowspodcastFind me on TikTokBalkaninaSubscribe to my NewsletterPrivate Facebook Motherhood-Podcast CommunityMama Knows FBDisclaimer: This podcast does not provide any medical advice, it is for informational purposes only!

Dr. Dee Hartmann is a Women's Health Physical Therapist, Educator and Author originally from South Central Illinois where questions simply weren't asked.   In this episode we talk about: The importance of exploring your own body to discover how your pleasure works Pelvic floor isn't just about getting rid of pain, it's about experiencing pleasure too The penetration problem in women's health The clit may get erect, but it's not like a penis! Finding pleasure in the every day Foreplay is forever How her family's approach to love differed from her now husband's Taking responsibility for your own pleasure Shifting generational views on pleasure and the vulva starting at home Relationships in the digital world Female ejaculate aka squirting! You can find Dee on Instagram at @pleasuremovement and her website www.pleasuremovement.com where you can purchase her book.   If you're pickin' up what we're putting down please like, Subscribe and tell your friends so other people know this exists! Submit a Sex Ed Pop Quiz question with a 5 star review and I'll give you a shout out! Stay connected through Birds and Bees Don't Fck on Instagram at @birdsandbeesdontfck & follow your host @ArielleZadok Like to watch? Check out the video version of this podcast on YouTube!   Join Arielle's newsletter, Inside The Champagne Womb, for musings on sex, relationships and life. 

It's hard to talk about, hard to admit, and embarrassing to acknowledge that sex can... how do I say it... SUCK after you have a baby? You don't want to, you're exhausted, perhaps it's painful, or you simply find it awkward and the furthest thing from sexy. That's why I am introducing you to my dear friend and Women's Health Physical Therapist, Carrie Koziol. Carrie is one of the most honest moms and friends I know. She is the PERFECT person to talk about this subject not only because of her incredible knowledge but because she will make you feel SO comfortable with what you're going through and why. And what to do. NEWS FLASH, you're not alone. Today we are talking about the reasons why you don't want to have sex and you're not enjoying it. Carrie also has solutions and new ways to get out of this funk and into a healthier relationship with sex. And yourself! Carrie doesn't hold back and is super vibrant, bold and raw about our sexual vibrancy at any stage of life. You don't have to be dry as a desert, roll your eyes when your partner touches you, or get trapped by the #1 boner killer anymore (Carrie shares it in this episode!) Listen, learn, be inspired, have a few giggles, get comfortable and confident in the bedroom. Thank you for listening, sharing, and I hope you enjoy this episode. I know I needed it! Mom Card Drawing of the Week: "Do not wait for life. Do not long for it. Be aware, always and at every moment, that the miracle is in the here & now." -Marcel Proust Carrie's Favorite Resources for YOU: "Kiss Me Quick" Podcast, "Julie Metzger" Podcast, The OMGYES app, "Come as You Are" book by Dr. Emily Negoski, "Mommy Mojo Makeover" book by Dana B. Myers. Carrie's Favorite Things: Check out Erika Lust for more sex-positive resources for you and your partner. Euphoria CBD Intimacy Serum www.euphoriaintimacy.com Find out more about Carrie and how to work with her (virtually as well!) at www.carriekoziol.com and on Instagram at @pilatesbycarrie. You can check out her DRA/Core Restore classes, Pelvic Floor program, Prenatal & Postnatal Pilates as well as her Mommy & Me Menstruation classes. I am currently going through Perimenopause where Carrie has a fabulous program for that stage of life as well (Hint! Your life isn't over, it's beginning again!)

I recently took Lynn Schulte's course on postpartum pelvic rehab and she was amazing! Her approach is intuitive, simple and effective. If you're a woman with any kind of pelvic pain or a practitioner looking to fortify a weak point in your treatment of pelvic pain conditions, as I was, I strongly recommend you listen Lynn's pioneering approach to solving these problems.   Lynn Schulte is a Women's Health Physical Therapist for over 30 years and the founder of the Institute for Birth Healing.   She has been helping moms heal from all the issues women experience after birth and is now teaching courses to body workers to help them do the same.   She found a common birth pattern that shows up in the pelvis after birth and knows how to effectively release these patterns.  Knowing we are more than just our bodies, Lynn works on all levels, physically, energetically, and spiritually with women to help them access their full potential.  She also teaches bodyworkers how to work with the energy of the body and how to access and use your intuition in your bodywork sessions.  She offers a certification process to help birth professionals become Birth Healing Specialists.  Lynn holds a Bachelor of Science in Physical Therapy from St. Louis University, St. Louis Missouri. A true teacher, Lynn continues to supplement her professional experience with training to complement and update her practice.   For Clinic and one on one appointments: https://centerforbirthhealing.com   For Institute and education and directory: https://instituteforbirthhealing.com/   Youtube:  Correcting the Open Birthing Pattern: https://youtu.be/JRUPAwTN1P4   Visit www.rickolderman.com for my home programs, patient stories, free ebook, blog, or my online course teaching this approach to health and wellness practitioners.    Read my book, Solving the Pain Puzzle: Cases from 25 Years as a Physical Therapist, to learn about my unique approach to solving difficult pain conditions from head to toe.

Dr. Tabitha Harder is a Women's Health Physical Therapist and Orthopedic Specialist in Brentwood, Tennessee.  She received her Doctorate of Physical Therapy Degree from The University of Tennessee in 2004.  She is a Board Certified Orthopedic Clinical Specialist with the American Physical Therapy Association and is trained in Obstetrics and Postpartum Physical Therapy.  She is an advocate for Women's Health and has a private practice in Brentwood, Tennessee where she provides prenatal and postpartum care for women.     Tabitha is also a pastor's wife and mother of four. She is married to Mike Harder, a pastor of Brentwood Baptist Church. They have four children: Abigail, Violet, Georgia, and Josiah.  Tabitha is active in her local church and serves in various roles. As an adoptive mom, Tabitha values community and support for other foster and adoptive families.  She is honored to support women, families, and vulnerable children in the Middle Tennessee area as a member of the foster and adoption ministry team at Brentwood Baptist Church. Tabitha is also a special needs "Embrace Buddy" where she volunteers with her oldest daughter on Sunday mornings.  They enjoy serving together and being part of a ministry that meets the unique needs of individuals and families impacted by disability.   In this episode, Dr. Harder discusses: What she does every day in her job as a physical therapist to improve healthcare for women in all life stages: prenatal, postpartum, and peri-menopausal   Her passion for educating women on their body's health and seeing the intentionality and design God intended when He created the human body How and why she transitioned to form her own private PT practice and the benefits she has seen by doing that How she images God as a physical therapist How as a pastor's wife, she views her calling in secular work How she navigates being an “influencer” on social media and how she has seen God use Instagram to serve women across the world   Follow Dr. Harder on Instagram. 

Amy Moses talks to us about all of the questions we were too afraid to ask about our bodies and sex.

Hey everyone, and welcome back to the podcast! In Today's episode, Physical Therapist and Holistic Practitioner Dr. Michelle Crouse talk about Human Design and how we can use Human Design to help us understand our bodies' physical and mental parts. Michelle has worked as a physical therapist and holistic practitioner for over 13 years and has a deep passion for helping others. Michelle talks about her journey from switching careers to losing and finding new love in her work. We also cover relationships and astrology. Since Michelle is a Virgo Sun with a Pisces Moon, we discuss how the earth and water energies blend within herself.  You can check out all of Dr. Michelle Crouse's work by clicking on the links below, and like always, my spiritual BFFs, please like, rate, and subscribe to the podcast for more great content!  Dr. Michelle Crouse's Website  https://linktr.ee/Drmichellecrouse Facebook https://www.facebook.com/drmichellecrouse/ Instagram  https://www.instagram.com/iamdrmichellecrouse/ --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/yourspiritualbestfriend/message Support this podcast: https://anchor.fm/yourspiritualbestfriend/support

What can our pelvic bowl teach us about our health, our creativity, and ourselves? What does it mean to ‘mother from your centre'? And how can women reclaim the innate wisdom of their bodies?To delve into these deep, insightful questions I'm joined by author, TEDx speaker and Women's Health Physical Therapist, Tami Lynn Kent.Tune in to hear why Tami's book is one of my favourite books EVER, what it means to ‘mother from your centre', why so many women are carrying tension and trauma inside their pelvic bowls, how this unresolved trauma can be secretly causing harm (to their wellbeing, mental health, relationships, fertility and more), sacred ways to create your own version of motherhood, powerful self-care strategies for mamas (even if you feel like you've got no time), amazing tips for holistic pelvic health, and how to release shame and guilt that's being held in your body.Head to www.melissaambrosini.com/460 for the show notes.Join my newsletter: www.melissaambrosini.com/newsletterFollow me on Instagram: @melissaambrosini See acast.com/privacy for privacy and opt-out information.

Are You Menstrual? – In this episode, we are discussing pelvic floor health and how much of an impact this can have on fertility. I'm joined by Dr. Ryan Bailey. Ryan is a Women's Pelvic Health Physical Therapist, mom of 2 and owner of Expecting Pelvic Health and has been helping women for over 12 years reconnect to their body, heal injury and restore function. Her philosophy is to use every moment in your day as a way to be mindful of your movement, posture, fitness, and overall health. Bringing this thinking into practice by nurturing a balance between efficiency and functionality in day to day tasks, exercise, body work and self care to promote long term pelvic health benefits. Dr. Bailey earned her Doctor of Physical Therapy degree from the University of New England, becoming a Board Certified Women's Health Physical Therapist and Prenatal and Postpartum Exercise Specialist with training in Pilates. Dr. Bailey's passion is to help women harness their fullest pelvic health potential to achieve their motherhood dreams of conceiving, feeling amazing in pregnancy, having a positive birth experience and transitioning into motherhood feeling empowered and strong in your amazing body.The goal with this episode is to raise awareness about the pelvic floor and hopefully help women gain a better understanding of how they can support their one pelvic floor health, especially for fertility. ~Links & Resources:Visit Ryan's WebsiteFollow Ryan on InstagramGrab your free guide to pelvic floor self assessmentPelvic floor quizFree Training: Optimizing Hormone Health with Mineral BalanceMineral Imbalance Quiz

On this episode of 223 of the Pre-PT Grind, Joses founder of Pre-PT Grind interviews a Pelvic Health Physical Therapist Dr. Julia Smeltz. She shares her special journey as to how she stumble across the amazing field of Pelvic Health. As an educator and advocate of pelvic health she explains what the world of Pelvic Health Physical Therapy is all about and how essential it really is! Tune in to listen for more! Ask us your questions! - Send a voice message. Instructions click here https://help.anchor.fm/hc/en-us/articles/360001018972-Voice-messages If you are interested, we'd love to give you access to one of our BEST PT school acceptance trainings www.preptsecrets.com Find us at www.preptgrind.com and enjoy this episode of the Pre-PT Grind Podcast!

In this episode, Annie Hopkins, a Pelvic Health Physical Therapist, shared her expertise in helping people prepare for labor and postpartum healing. Annie is very committed to learning and expanding her practise to bring the best holistic care to her clients.   Highlights of the Episode:    The benefits of perineum massages  The four degrees of tearing and the importance of knowing your grade  Tips to reduce tearing when giving birth  Ways to heal after tearing Resources: Connect with Annie:   Website: www.fullbloomwellness603.com Instagram: @fullbloomwellness603   Products mentioned:   Throne of Glass by Sarah Maas Get Here   Connect with Shelly:   Website: www.shellytaftibclc.com Instagram: @shellytaftibclc

Summer Sabbatical for WeSTAT continues! This time, we revisit one of our favorite episodes about (ahem) one of our favorite places, VAGINA TOWN with Dr. Gopi Pillai- a pelvic health physical therapist who is incredibly knowledgeable about all things having to do with your vagina, and entertaining.as.hell. :-) Dr. Gopi takes this episode to a whole new level with an in-depth visit to 'Vagina Town.' She explains then ins and outs (pun intended!) of the often overlooked importance of pelvic health, details the signs and symptoms that could be a result of problems with the pelvis, and well, just has a lot of fun talking about it all. In her words: 'her job is to help people enjoy sex again!' And she LOVES it!TTJ(es) have a lot of fun with this incredibly informative conversation. Even if the word Vagina, (and dicks) makes you uncomfortable,  stick with it- and take a ride to Vagina Town with Dr. Gopi- there is help out there for us all!Meet Dr. Gopi!Gopi was born and raised in New York and graduated from Stony Brook University with a Doctorate in Physical Therapy in 2003 at which time her interest in Women's Health began. She eventually moved to Brooklyn, where she started the first Women's Health PT program at a major hospital. Gopi went on to open a private practice in Brooklyn, specializing in male and female pelvic health for 8 years until her family life brought her to Northern Virginia.She started Blueprint Physical Therapy in January of 2019 and has loved getting to know her new surroundings while providing in home visits around DC, Maryland and Virginia. She is dedicated to continuing education and is a teacher, teaching assistant and lecturer for providers of many disciplines and for the community. She's also a wife and mom of a 4 and 5 year old and just added a pandemic puppy to her family.http://blueprintphysicaltherapy.comSupport the show (http://www.paypal.com)Support the show (http://www.paypal.com)

The Journey to Becoming a Holistic Women's Health Physical Therapist Kelly Dean, MPT and Founder of The Tummy Team, interviews Katrin Rey, an Endorsed Tummy Team Trained Practitioner and physical therapist from Germany. Katrin shares how learning about diastasis, the big picture of functional core weakness and how to treat it has changed the entire direction of her career and helped her love her profession again. Take a moment to listen to this inspiring story. Related Links: Katrin's websiteTummy Team Trained Practitioner ProgramTummy Team Fitness Professional ProgramTummy Team Birth Professional ProgramWhy Functional Integration is so Important Subscribe to Our Podcast Here

Alicia is an Orthopedic and Women's Health Physical Therapist who specializes in working with women during pregnancy, postpartum and beyond the childbearing years. Her treatment approach is a combination of orthopedic and pelvic floor to address the whole body of a mother. Join us as we discuss the return to sex after birth, back pain, sexuality, pelvic floor health, pole dancing and reclaiming yourself! Her office is in San Rafael California. http://aliciapt.com/

Carrie Koziol is a Women’s Health Physical Therapist, Pilates Specialist, DRA Trainer, and Puberty/Perimenopause Coach passionate about educating vagina owners about their body whether they are in puberty or perimenopause.  In this episode, Carrie speaks about diastasis rectus abdominis (DRA), which is a separation of the left and right side of the abdominal muscles impacting pregnant women, older women, babies, and men.In this episode,  Carrie  covers:Causes of DRA and other conditions that may come with itHow to prevent and treat DRA including precautions about surgery & the types of kegels you doHow a women's health PT can help (and when it is time for surgery) What you can do if you can't afford a women's health PTRelated EpisodesHow Pelvic Floor Rehabilitation Can Help You in Surprising WaysPelvic Floor Physical Therapy and PainResourcesPelvic Pain Explained:  What you Need to KnowIf you liked this episode and you're feeling generous, please leave a review on iTunes!And be sure to:Sign up for the Fempower Health Monthly NewsletterFollow  on Instagram for updates and tips.Shop the Fempower Health store for products discussed on the podcast.Sponsors:ReceptivaDx the sponsor of all of Season 2.  Provide code FEMPOWER-HEALTH for $75 off.More About Carrie KoziolCarrie’s passion is empowering and educating women about their bodies. She specializes in tackling “taboo” topics with a blend of humor, expertise, and practical tips that women are able to use right away to start moving their bodies better. A Women’s Health Physical Therapist and experienced speaker, she has spoken in front of large audiences like MommyCon Chicago and more intimate settings in living rooms across the state, delivering messages to remind women that their bodies are temples and should be celebrated for all they are capable of doing!!! She is a mother of three who understands what it is like to juggle motherhood, run a household, and manage a career while striving to remain fit and well. She is excited to share simple ways to infuse more nutritional movement into your daily lives without adding extra stress.**The information shared by Fempower Health is not medical advice but for information purposes to enable you to have more effective conversations with your doctor.  Always talk to your doctor before making health-related decisions. Contains affiliate links.Support the show (https://www.patreon.com/fempowerhealth)

Is stronger and tighter the singular best approach to actualize the depth of your Pelvic Power?

Is stronger and tighter the singular best approach to actualize the depth of your Pelvic Power?

As a Women’s Health Physical Therapist who honors and respects all that a woman is, our guest today, Dr. Nikki, specializes in treating the whole person, not just the physical ailments. Using a blend of traditional and holistic therapies, she helps her clients connect to their bodies in new and powerful ways which not only alleviates pain, bladder leakage and digestive issues, but transforms their relationship to their body, leaving them feeling confident and powerful in their life.IN THIS EPISODE YOU’LL HEAR:How Dr. Nikki started in Pelvic Floor physical therapyWhat is the Pelvic FloorHow the Pelvic Floor is connected to the entire bodyGenerational healing through your bodyMoving energy through your body to healWhere your power source lives as a womanThe REAL truth about KegelsHow emotions are stored in the bodyAnd so much more! LEARN MORE ABOUT THE GUEST:Buy Magnesium: https://lddy.no/r61x *note this is my referral link*Dr. Nikki’s WEBSITE: https://drnikkicohen.com/Free digital download - The Truth About Kegels: https://drnikkicohen.mykajabi.com/The-Truth-About-KegelsLoren’s Daily Intention Checklist - https://bit.ly/2P14KFp 

Erin Mcintyre discusses the role of a Women's Health Physical Therapist and the conditions they treat in women post pregnancy.

To begin her series on the pelvic floor, Michelle re-airs this information packed conversation with Lynn Schulte, founder of The Institute for Birth Healing, regarding the ways pelvic health can enhance our body's ability to give birth and heal postpartum. Lynn explains the physical mechanics of the pelvic joints, the pelvic bones, and pelvic floor muscles and how they are meant to work together for birth. Lynn shares why she doesn't recommend doing lots of kegel exercises during pregnancy to prepare for birth, why coached “purple pushing” during birth is really counterintuitive to releasing the baby, and how the vocalizations in birth help relax the pelvic floor. She explains why the issues are in our tissues and how healing can occur swiftly when we listen to the patterns held within the pelvis. Lynn also shares about her yearly Birth Healing Summit which is a free online event for birth professionals. “...A lot of what we bring in our body to the pregnancy and to the birth can influence that birth. So there's pre-existing things that a person might be carrying in their body that can influence whether or not that birth is going to go really smoothly or it's gonna be more challenging.”—Lynn Schulte About Lynn Schulte:Lynn Schulte, BSPT, is a Women's Health Physical Therapist with over 30 years' experience and is the founder of the Institute for Birth Healing. She has been helping moms heal from all the multitude of issues women experience after birth and is now teaching courses to bodyworkers to help them do the same. She found a common birth pattern that shows up in the pelvis after birth and knows how to effectively release these patterns.She offers a certification process to help birth professionals to become Birth Healing Specialists. Connect with Lynne Schulte:Website: https://www.instituteforbirthhealing.comFacebook:  @InstituteforBirthHealing YouTube: Institute for Birth Healing - Lynn Schulte, PTInstagram: @Instituteforbirthhealing  Central Florida Birth Healing Specialist:https://www.thebalancedpelvis.com/ Connect with Michelle Smith:Website:  BirthEaseServices.comFacebook:   Birth Ease,   The Birth Ease Podcast,  Birth Ease Baby Loss SupportInstagram:    @birtheasemichellesmith,  @birtheaselossssupportYouTube:    Birth EaseLinkedIn:  Birth Ease Michelle SmithPinterest:  Birth EaseShow:  Birth Ease 

**Adult Content, NOT for little EARS!**Continuing on in the theme of 'Enough...' The Two Jess(es) have had ENOUGH of several things, just to name a few: tinkling when they sneeze, peeing themselves when they laugh too hard, having to pee more than 14 times a day and the perpetual dryness, 'down there.'ENOUGH already!Dr. Gopi takes this episode to a whole new level with an in-depth visit to 'Vagina Town.' She explains then ins and outs (pun intended!) of the often overlooked importance of pelvic health, details the signs and symptoms that could be a result of problems with the pelvis, and well, just has a lot of fun talking about it all. In her words: 'her job is to help people enjoy sex again!' And she LOVES it!TTJ(es) have a lot of fun with this incredibly informative conversation. Even if the word Vagina, (and dicks) makes you uncomfortable, stick with it- and take a ride to Vagina Town with Dr. Gopi- there is help out there for us all!Meet Dr. Gopi!Gopi was born and raised in New York and graduated from Stony Brook University with a Doctorate in Physical Therapy in 2003 at which time her interest in Women's Health began. She eventually moved to Brooklyn, where she started the first Women's Health PT program at a major hospital. Gopi went on to open a private practice in Brooklyn, specializing in male and female pelvic health for 8 years until her family life brought her to Northern Virginia.She started Blueprint Physical Therapy in January of 2019 and has loved getting to know her new surroundings while providing in home visits around DC, Maryland and Virginia. She is dedicated to continuing education and is a teacher, teaching assistant and lecturer for providers of many disciplines and for the community. She's also a wife and mom of a 4 and 5 year old and just added a pandemic puppy to her family.http://blueprintphysicaltherapy.comSupport the show (http://www.paypal.com)

As a pelvic PT, I get asked the same questions a lot, so I thought I'd record an episode talking about the most common things postpartum people ask me. So, here's what I want you to know about your pelvic floor:- It needs time and rest to heal during the first 6 weeks postpartum- A happy pelvic floor lives in a calm and rested body, so why are we so resistant to rest?- Leaking pee is not normal (and while I'm at it, a word about the word "normal)- Painful sex is not normal- Constipation is not normal- Prolapse happens, and it doesn't have to be scaryWe don't know our pelvis very well, due to lack of information and proper education... and unfortunately we humans tend to fear what we don't know. The purpose of my career, and this podcast, is to educate people. Because education is the antidote to fear and anxiety. Sure, we can be in a crappy place, but if we understand why and how to get ourselves out of it, we're ok. I want you to feel confident and empowered to take your postpartum healing into your own hands, ask for what you need, and find the team to support you, so you can ride off into the sunset like the badass mother that you are. Additional resources:EWG Healthy Living app Come As You Are - Emily NagoskiReviving Your Sex Life After Childbirth - Kathe WallaceConstipation, Gut Health and Melatonin episode 76 of The Funk'tional Nutrition PodcastGet in touch with me!www.fullbloomwellness603.comInstagram and Facebook @fullbloomwellness603Questions? Comments? Suggestions? Want to be a guest on the show? Email me at thepostpartumrevolutionpodcast@gmail.comSupport the show (https://ko-fi.com/thepostpartumrevolution)

Have you ever had physical therapy after giving birth?  If your answer is no, you aren’t alone. It’s not very common and very few women think or are offered or advised to have physical therapy after giving birth. In this interview, Jenny LaCross, a board certified Women’s Health Physical Therapist and who specializes in pelvic health in women, breaks down a lot of the realities of the women’s anatomy and why pelvic health and physical therapy is so important, especially after giving birth. She gives great tips and information that I wish I would have known sooner! Take a listen to learn more about what you can do now to help with your pelvic health!    Her research interest is in the relationship between the hip and pelvic floor in active females. She has completed training in rehabilitative dry needling and myofascial decompression. Jenny values collaborative patient care and desires to educate as many people as possible about this specialty.  Jenny is a St. Louis native currently residing in Stillwater Oklahoma, received her B.S. in Kinesiology-Athletic Training from University of Michigan-Ann Arbor in 2011 and her doctorate of physical therapy from Washington University in Saint Louis in 2014.  She received her Board Specialty Certification in Women’s Health Physical Therapy in 2016 from the American Board of Physical Therapy Specialties. She then completed Texas Woman’s University’s post-professional certificate program in Women’s Health Physical Therapy in May 2018 and is currently working on her PhD at Texas Woman’s University. More on Jenny and resources she suggested: Instagram: @pelvicboxer You can DM her to have a consultation with Jenny about whether pelvic/physical therapy may be something you need. Podcast: Real Talk with the Pelvic Docs    Resources Mentioned: American Physical Therapy Association- Find “Academy of Pelvic Health” Pelvic Guru   Haili Info: Want to make some new mom friends and have fun?! Join the Legit Motherhood Community Facebook Group Want to see my legit mom life on the daily? You can find me on Instagram @hailimurch To get updates on THIS is Legit Motherhood Podcast, CLICK HERE.

In today's episode we're sitting down with physical therapist Tara Gibson, founder of Aligned Life Physical Therapy and Pelvic Wellness, where she works with prenatal and postpartum women in repairing and maintaining a healthy core and pelvic floor.Just think Kegels, sex, abs, peeing when you sneeze, diastasis, and what can be done about scar tissue. Let's learn to how to strengthen, recover and tone where it matters most. Don't miss the incredibly valuable information in this episode on why a healthy core and pelvic floor are essential.Aligned Life Physical TherapyVoices for Pelvic Floor DisordersRecovering From Birth* * * * * * * * * *If you enjoyed this episode of the Down To Birth Show, please share with your pregnant and postpartum friends.Between episodes, connect with us on Instagram @DownToBirthShow to see behind-the-scenes production clips and join the conversation by responding to our questions and polls related to pregnancy, childbirth and early motherhood. You can reach us at Contact@DownToBirthShow.com or call (802) 438-3696 (802-GET-DOWN). We are always happy to hear from our listeners and appreciate questions for our monthly Q&A episodes. To join our monthly newsletter, text "downtobirth" to 22828.You can sign up for Cynthia's HypnoBirthing classes as well as online breastfeeding classes and weekly postpartum support groups run by Cynthia & Trisha at HypnoBirthing of Connecticut. Please remember we don’t provide medical advice, and to speak with your licensed medical provider related to all your healthcare matters. Thanks so much for joining in the conversation, and see you next week!

May 11, 2020 - Prevea Health Physical Therapist Elizabeth Waerzeggers

Listen in as Michelle has a potentially life changing conversation with Lynn Schulte, founder of the Institute for Birth Healing, regarding the ways in which healing and  understanding our pelvic health can enhance our body's ability to give birth and health postpartum. Lynn explains the physical mechanics of the pelvic joints, the pelvic bones, and pelvic floor muscles and how they are meant to work together for birth. Lynn shares why she doesn't recommend doing lots of kegel exercises during pregnancy to prepare for birth, why coached “purple pushing” during birth is really counter-intuitive to releasing the baby, and how the vocalizations in birth help relax the pelvic floor. She explains why the issues are in our tissues and how healing can occur swiftly when we listen to the patterns held within the pelvis. Please join the Birth Healing Summit 2020 which is a free online event that begins April 20th. “...A lot of what we bring in our body to the pregnancy and to the birth can influence that birth. So there's preexisting things that a person might be carrying in their body that can influence whether or not that birth is going to go really smoothly or it's gonna be more challenging.”—Lynn Schulte Lynn Schulte, BSPT, is a Women's Health Physical Therapist with over 30 years' experience and is the founder of the Institute for Birth Healing. She has been helping moms heal from all the multitude of issues women experience after birth and is now teaching courses to bodyworkers to help them do the same. She found a common birth pattern that shows up in the pelvis after birth and knows how to effectively release these patterns. She offers a certification process to help birth professionals to become Birth Healing Specialists. Birth Healing Resources: Birth Healing Summit Central Florida Birth Healing Specialist Melissa Schubert Birth Healing for Parents Course Birth Healing Doula Course   Connect with Lynne Schulte: Website: Institute for Birth Healing Facebook: Institute for Birth Healing YouTube: Institute for Birth Healing Instagram: Institute for Birth Healing Linked In: Lynn Schulte   Connect with Michelle Smith: Website: BirthEaseServices.com Facebook: Birth Ease, The Birth Ease Podcast Instagram: @ birtheasemichellesmith YouTube: Birth Ease LinkedIn: Birth Ease Michelle Smith Show: Birth Ease  

Emily is a Physical Therapist at Step and Spine Physical Therapy in Bend, OR Find Emily on Instagram: @mumsontherunusa Read more on her blog: mumsontherunusa.com We talk about GPHAM: Global Pelvic Health Alliance Membership for finding a pelvic floor specialist near you! Emily's Favorite Race: Boston Marathon  Emily's Sourdough bread recipe ** A fun bonus: Emily's favorite Pizza Dough Recipe! Nikki's Favorite Thing this week: Stance Socks Stef's Favorite Thing: The Feed - Yum Butter and an easy way to order nutrition | Soft Flask Bottles   -- Intro Music: Acoustic/Folk Instrumental by Hyde - Free Instrumentals https://soundcloud.com/davidhydemusicCreative Commons — Attribution 3.0 Unported— CC BY 3.0  Free Download / Stream:  https://bit.ly/acoustic-folk-instrume...Music promoted by Audio Library https://youtu.be/YKdXVnaHfo8 --- Send in a voice message: https://anchor.fm/run-hard-mom-hard/message

In this episode, Lynne Shulte, a pelvic floor PT and founder of the Institute for Birth Healing talks about common issues in pregnancy and especially postpartum. She talks about her history for over 30 years as a pelvic floor PT and the common patterns that led her to create programs for birthing people and providers to help recognize and alleviate these problems so that they don’t cause further issues.  She discusses what an open birthing pattern is and what effect it has on a person’s body, what some of the other effects that birth can have on the body, and what birthers can do to help themselves recover better after birth. Bio: Lynn Schulte is a Women’s Health Physical Therapist for over 30 years and founder of the Institute for Birth Healing.   She has been helping moms heal from all the issues women experience after birth and is now teaching courses to bodyworkers to help them do the same.   She found a common birth pattern that shows up in the pelvis after birth and knows how to effectively release these patterns. Knowing we are more than just our bodies, Lynn works on all levels, physically, energetically, and spiritually with women to help them access their full potential.  She also teaches bodyworkers how to work with the energy of the body and how to access and use your intuition in your bodywork sessions. She offers a certification process to help birth professionals become Birth Healing Specialists.  Lynn holds a Bachelor of Science in Physical Therapy from St. Louis University, St. Louis Missouri.

In this episode, I interview my friend Tanya! She is the founder of Pebble, an amazing online company that allows moms to receive postnatal care from the comfort of home! These are the topics we go over! The Postpartum Care Gap Where our current healthcare system is falling short (lack of education, absence & fragmentation of care, accessibility challenges, etc) What's at stake (high rates of PMADs, pelvic floor dysfunction, maternal mortality/morbidity rates, etc) Why no one talks about it Why postpartum care is needed What physical & emotional challenges new mothers experience in typical postpartum period What complications can arise that could greatly benefit from early identification ACOG 2018 Committee Opinion advocating for better postpartum care OB community recognizing where the system falls short The challenge of implementing their own recommendations  Pebble as a new paradigm for postpartum care How Pebble checks all the ACOG boxes How Pebble overcomes the barriers to care typically experienced by new moms (comprehensive care management; increased ease/accessibility through video appointments) SPONSORS: Pebble Today’s episode is sponsored by Pebble!  Did you ever notice that women are monitored closely for 40 weeks of pregnancy, but once we have our babies we’re sent home with no follow-ups aside from one short visit 6 weeks later? Sadly, our healthcare system falls short in providing postnatal care for the very typical challenges nearly every mother encounters after birth. Our bodies don’t just “snap back” as most of us assume, and postpartum health outcomes impact a mother’s overall future health, as well as the health of future pregnancies.    Pebble is reinventing the postpartum care experience. Through their website, book live video appointments with top-rated pregnancy and postpartum healthcare specialists all from the comfort of home - because, let’s face it, it can be tough to get out of the house with a newborn! Pebble’s new, first-of-its kind, comprehensive postnatal care program is designed to provide all you need to support your recovery from childbirth and see to your successful transition to motherhood.  Pebble Complete Care highlights include: ✔ 1 on 1 Care through 30-60 min virtual appointments with your dedicated Care Partner ✔ Education: Learn about what to expect BEFORE it happens ✔ Emotional Wellness: Ongoing emotional support and screening for postpartum depression/anxiety ✔ Physical Recovery: Visit a Women’s Health Physical Therapist to check for complications (this usually goes unidentified and pops up later!) ✔ Breastfeeding Help: Ongoing education and support - they’ll even send a lactation consultant (IBCLC) to your home! ✔ Partner  Support: Involve your partner to support their own transition to parenthood ✔ Unlimited Access: Unlimited messaging with your Care Partner ✔ Peer Community: Join a group of peers going on this wild ride of motherhood alongside you!   Visit www.pebbleparents.com to schedule a free call to learn more. And for our listeners they’re offering an amazing discount - use code MLN200 to get $200 off the Complete Care program!   Mommy Knows Best Today's episode is sponsored by Mommy Knows Best! Mommy Knows Best empowers all moms with the tools and resources necessary to give your newborn the best start in life! From an assortment of delicious lactation cookies to supplements and beyond, their products contain all natural herbal remedies traditionally and effectively used for generations to treat low milk supply. Whether you’re a new mom or a pro, Mommy Knows Best gives you plenty of options, all of which are created with the health and safety of both baby and mom in mind.  Plus, I’m really excited to tell you they just added a new gluten and dairy free lactation cookie mix this week!  Use code: LABORNURSE10 to get 10% off all Mommy Knows Best products valid at MommyKnowsBest.com!

Hey chica’s, I hope you are having a fabulous day! On this weeks’ episode, I am introducing you to Brooke Kalisiak PT, DPT, WCS and owner of Legacy Physical Therapy, LLC. And, OMG, we had the BEST conversation! We talked about bladder leakage, pelvic organ prolaspe, orgasms and so much more.  But, I am ahead of myself. Let’s go back to Dr. Brooke. Dr. Brooke Kalisiak is a Board Certified Women’s Health Physical Therapist. She opened Legacy Physical Therapy in January 2008 in St. Louis, Missouri to offer specialized pelvic rehabilitation services to the public.  She has a passion for helping women and men enjoy healthy active lifestyles, restoring dignity and confidence in bladder, bowel, pelvic and sexual function without relying on pain medicines or surgery. Her mission is to educate the public about the importance of pelvic health.  And, she is an awesome educator! Here are a just a few of the questions she answered and topics she covered: - The best exercises to strengthen the pelvic region - How making one small change in your posture can help minimize bladder leakage - How to test your pelvic muscles for strength (yep, it’s an assessment). - How the pelvic muscles can affect your orgasm - How you can test the strength of your pelvic wall during sex - How men can test their pelvic strength - Why bladder leakage is common but not normal Thank YOU so much for your suggestions, questions and ideas on podcasts, guests and topics.  This podcast is for YOU and I’m so thankful you stopped by to take a listen. Have a most amazing day. Love you, Lors If you have additional questions for Dr. Brooke, you can find her here: brooke@legacytherapystl.com www.legacytherapystl.com FACEBOOK. https://www.facebook.com/LegacyPhysicalTherapySTL/ INSTAGRAM https://www.instagram.com/LegacyPhysicalTherapy/

For the 50th episode, I have Dr. Carrie Pagliano, a PT who specializes in women's health come on to the podcast to talk about her own journey through self-care before becoming a mom, as a mom and now as a mom to two children while also holding down a very successful PT practice. We then spend some time discussing how some of the myths that women are fed during postpartum (diastasis recti, prolapse) can actually be damaging and how changing that narrative can be meaningful to how they perceive their own healing. She shares her own journey as a PT while also struggling with her own postpartum diagnosis and how she has gone to overcome them and still move and grow in ways that step away from the norm. https://carriepagliano.com/ https://www.instagram.com/carriepagliano/ --- Support this podcast: https://anchor.fm/themasterfulartofselfcare/support

In this episode, I interview my friend Jeanice all about pelvic floor sexual health! Here are the questions we go over! Ok, so what exactly happens during pregnancy, and during delivery, to disrupt sexual health? Let’s start talking about postpartum sex, how long should I wait? Should it hurt at all? What should I do if it does? Give me your best tips for having a pain-free experience When should I seek help from a pelvic floor specialist? How do I even find one? What should I expect a typical visit to look like? How long does the treatment typically last? I’m SO embarrassed (and nervous/scared), and I can’t even think about going to a pelvic floor specialist..what should I do? Sex has never really felt great to me, and now that I’ve had a baby it’s worse & painful, is this something that pelvic floor therapy can help? Any last tips you have for moms struggling with sexual health after pregnancy? You can find Jeanice on social media here: Youtube: https://www.youtube.com/channel/UCFfloD1PWUhP_IlWbt9ZvWA?view_as=subscriber Instagram: @mypelvicfloormuscles Website: mypelvicfloormuscles.com or myPFM.com Sponsor: This episode of the MLN Podcast was sponsored by Pebble! Did you ever notice that women are monitored closely for 40 weeks of pregnancy, but once we have our babies we’re sent home with no follow-ups aside from one short visit 6 weeks later? Sadly, our healthcare system falls short in providing postnatal care for the very typical challenges nearly every mother encounters after birth. Our bodies don’t just “snap back” as most of us assume, and postpartum health outcomes impact a mother’s overall future health, as well as the health of future pregnancies.  Pebble is reinventing the postpartum care experience. Through their website, book live video appointments with top-rated pregnancy and postpartum healthcare specialists all from the comfort of home - because, let’s face it, it can be tough to get out of the house with a newborn! Pebble’s new, first-of-its-kind, comprehensive postnatal care program is designed to provide all you need to support your recovery from childbirth and see to your successful transition to motherhood.  Pebble Complete Care highlights include: ✔ 1 on 1 Care through 30-60 min virtual appointments with your dedicated Care Partner ✔ Education: Learn about what to expect BEFORE it happens ✔ Emotional Wellness: Ongoing emotional support and screening for postpartum depression/anxiety ✔ Physical Recovery: Visit a Women’s Health Physical Therapist to check for complications (this usually goes unidentified and pops up later!) ✔ Breastfeeding Help: Ongoing education and support - they’ll even send a lactation consultant (IBCLC) to your home! ✔ Partner Support: Involve your partner to support their own transition to parenthood ✔ Unlimited Access: Unlimited messaging with your Care Partner ✔ Peer Community: Join a group of peers going on this wild ride of motherhood alongside you! Visit www.pebbleparents.com to schedule a free call to learn more. And for our listeners they’re offering an amazing discount - use code MLN200 to get $200 off the Complete Care program!

Episode 127 I welcome into the room today, Dr. Susan Clinton. Susan is an Orthopedic and Women's Health Physical Therapist. Her journey is a pathway into accepting her own internal control over herself and her life. A true journey of the self. One we can all relate to. Susan currently practices in Sewickley, Pennsylvania and is the co-owner and founder of Embody Physiotherapy and Wellness, LLC. Susan is active in teaching and research as an adjunct instructor for the University of Pittsburgh, Chatham University and Slippery Rock University. Additionally, she is an international instructor and presenter of post-professional education in women’s health and orthopedic manual therapy. Her research activities include publications on chronic pelvic pain and clinical practice guidelines for the APTA Section on Women’s Health and Orthopedic Section. Susan is active with the American Physical Therapy Association, serving in governance as a local delegate and alternate delegate, and as the Chair of the Clinical Practice Guidelines steering committee for the Section on Women’s Health. She is an inaugural BOD member of the non-profit Women’s Health Global Initiative. Susan enjoys walking / hiking, country line dance and ballroom and is an avid supporter of music, the arts and international objectives for women’s health. You can find Susan at www.embody-pt.com - online courses and health coaching practices as well as live courses, are listed on the website.  

Curious about what seeing one is actually like? Me too!  I went and wanted to share the experience with you!Instagram: @leslieuffmanaguilar

What is a women's health physical therapist and do you need one? Why do women believe we must just put up with certain physical + medical issues after giving birth? And what information do we need about postpartum sex, the pelvic floor,  and leaking? Podcast guest, women's health physical therapist, and mom Alicia Willoughby gives us the scoop on the importance of understanding, caring, and getting professional medical help for your postpartum and menopausal body. Whether you had a baby last week, last month, or 30 years ago, you need to hear this episode about an aspect of women’s health you don’t hear much about.    How Alicia Got Started As a physical therapist, Alicia treated a pregnant woman with lower back pain and recognized that the treatment made a significant difference in the woman’s life. She realized there was a whole population of women not getting care. Physical therapists simply aren’t trained in women’s health; students receive one day of instruction on pregnancy and one lecture on the pelvic floor.  After undergoing extra training on pregnancy and post-partum to serve this underserved population, Alicia marketed herself to ob/gyns.  When Alicia had her first child, she felt like she was in a body not her own. While her daughter had recurring appointments to track her development and progress, no one guided Alicia into how to reconnect with her own body. Alicia went back to work at an orthopedic clinic and most female patients were mothers. She noticed that many experienced orthopedic issues because they never received postpartum care.  Now Alicia has her own practicing “treating it all,” and believes she’s filling a void in the medical system because postpartum is a really vulnerable time.    Why Women Think We Just Have to Put Up with Certain Medical Issues Alicia believes the reason women accept certain medical frustrations is multifactorial: Our medical system is not designed to care for moms.  Generations pass down their own experiences so we accept certain problems as  part of life.  The fitness community knows women leak when they do jumping jacks, but encourages us to keep going. Our peers reassure us that we’re all experiencing the same concerns so it must be normal. At six weeks, you are discharged by your OB-GYN into the world, but no one is watching out for you.   The Truth About Postpartum Sex For many women, postpartum sex doesn’t feel good, it hurts, or they’re anxious before they even try. Alicia says it’s important to reconnect to your body first.  In postpartum healing, we hear a lot about fitness and getting back to work, but we forgot what brings us joy and makes us feel like ourselves.    What’s Going on with Leaking? Leaking (or incontinence) is involuntarily losing urine, gas or stool. The pelvic floor holds back our bodily fluid so when we leak, this muscle group isn’t doing its job because it’s (1) weak or (2) it’s overactive. To determine the source of leaking, women must be evaluated by a pelvic floor physical therapist.  The more your muscles are stretched, the less likely they hold the fluid in. Leaking is common, but it’s not normal. Leaking is a yellow flag; it’s your body telling you things aren’t right.   Alicia Gives the Scoop About the Pelvic Floor The pelvic floor is a triangular group of 14 muscles that run from pubic bone to tail tailbone, and butt bone to butt bone. There are three layers to your pelvic floor: two are the “squeezers” and one layer holds up your pelvic bones and organs.  What an Appointment with a Women’s Health Physical Therapist is Like Alicia includes these elements in her exams: Posture assessment Balance exercises Full abdomen assessment Pelvic floor exam Prolapse check   The Medical System and How it Cares for Women Alicia sees in her patients that many women feel neglected and disappointed by the current system.  What we may think of as inconveniences are much bigger issues than we think they are.   Connect with Alicia Willougby: Website Facebook Instagram The Postpartum Wellness Solution To find a women’s health physical therapist in your area, go here. Alicia Willoughby is women's health physical therapist who specializes in the pregnant and postpartum body and has her own practice in the San Francisco Bay Area.  Alicia is also a mom and knows first hand how pregnancy, birth and motherhood can be a huge life-altering experience both physically and emotionally. Alicia is passionate about providing mothers the guidance and support that they deserve but are otherwise not getting from the traditional medical model   Connect with Jen and Shamelessly Feminine: Join our Shamelessly Feminine Facebook Group Follow Shamelessly Feminine on Facebook Follow Shamelessly Feminine on Instagram Key Quotes from the Episode: “The pelvic floor can hold a lot of our trauma and can hold a lot of our stories.” - Alicia Willoughby “We have a birth plan, but we don’t have a postpartum plan.” - Alicia Willoughby “When disconnect happens, it just trickles down … it affects so much.” - Alicia Willoughby   This episode was originally published on shamelesslyfeminine.com/episode52.

On this episode of the Healthy Wealthy and Smart Podcast, Shannon Sepulveda guest hosts and interviews Tamara Rial on hypopressive exercise.  Tamara Rial is the creator and co-founder of Low Pressure Fitness which is an exercise training program based on hypopressive, myofascial & neurodynamic techniques. In this episode, we discuss: -What are hypopressive exercises? -Patient populations that would benefit from hypopressive exercises -The latest research on the mechanisms and effects of hypopressive exercise -Common criticisms of hypopressive exercise -And so much more! Resources: Shannon Sepulveda Website Shannon Sepulveda Facebook Tamara Rial Website Herman and Wallace Website Pelvic Guru Website Tamara Rial Instagram Hypopressive Guru Instagram Email: rialtamara@gmail.com The Outcomes Summit:Use the discount code LITZY For more information on Tamara: Tamara Rial earned dual bachelor degrees in exercise science and physical education, a masters degree in exercise science and a doctorate with international distinction from the University of Vigo (Spain). Her dissertation focused on the effects of hypopressive exercise on women’s health. She is also a certified specialist in special populations (CSPS). She is the creator and co-founder of Low Pressure Fitness which is an exercise training program based on hypopressive, myofascial & neurodynamic techniques. In 2016, this program was awarded the best exercise program by AGAXEDE, a leading sports management association in Galicia, Spain. Dr. Rial is the creative director and professional educator for Low Pressure Fitness. At present, over 2000 health and fitness professionals from around the world are certified Low Pressure Fitness trainers. Dr. Rial is a professor of pelvic floor rehabilitation in the masters Degree at Fundació Universitaria del Bages in Barcelona, Spain. She is the author of several scientific articles and books about hypopressive exercise. She has also published numerous articles and videos about pelvic floor fitness, hypopressive exercise and women’s health. She is an internationally recognized speaker and has presented at conferences throughout Argentina, Canada, Mexico, Portugal and Spain. As an established researcher and practitioner, she continues to collaborate with colleagues at universities and health care settings to explore the effects of hypopressive exercise on health and wellbeing. She lives with her husband and two dogs in the United States and Spain. Dr. Rial is available for consulting, speaking and freelance writing in Spanish, Galician, English and Portugues.  For more information on Shannon: Shannon Sepulveda, DPT, M.Ed., CSCS, WCS is the owner and Physical Therapist at Shannon Sepulveda, DPT, PLLC. She is an Orthopedic and Women's Health Physical Therapist and is currently the only Board-Certified Women's Health Physical Therapist (WCS) in Montana. Shannon received her undergraduate degree from Dartmouth College, Masters in Education from Harvard University (M.Ed.) and Doctorate of Physical Therapy (DPT) from the University of Montana. She is also a Certified Strength and Conditioning Specialist (CSCS). She has been a practicing Physical Therapist in Bozeman, Montana for over 6 years. In her free time, she enjoys running, biking, skiing, hunting and spending time with her husband, son and daughter.  Read the full transcript below: Shannon Sepulveda:      00:00                Hello and welcome to the healthy wealthy and smart podcast. I'm your guest host Shannon Sepulveda and I am here with Tamara Rial. Hi Tamara. Can you tell us a bit about who you are and what you do? Tamara Rial:                                         Well, we're going to introduce a little bit how we met because Shannon came to our hypopressive course that we hosted in Portland with Bobby Grew, right. So I like to call myself a hypopressive expert. I been studying and practicing and teaching this technique for over 10 years and I did my PhD based on hypopressive and its effect on urinary incontinence. And then I began teaching this technique to professionals as also to practitioners. And well, I happened to live in Spain also almost all my life and they do my work there. And also I have been a professor in the University of Vigo in Spain. Tamara Rial:                 01:13                But two years ago I came to United States because I married my husband who happens to be American and we moved into New Jersey and that's where I currently live. Shannon Sepulveda:                              Well, can you tell us a bit about what hypopressives are and what low pressure fitness is because I would assume the majority of the audience has no idea what that is. I think some of us pelvic health PTs know and some other people in the world, but it's all the rage in Spain. So tell us about what it is. Tamara Rial:                                         Yeah, I understand because there's this word hypopressive and some people kind of listen to this word for the first time. So if we look at the etymology of hyper pressure, really what it means, a hypo pressive, it's Hypo. Less pressure pressure of course. So it's an exercise that reduces pressure. Tamara Rial:                 02:16                It's specifically a intraabdominal pressure intrabdominal pressure and intrathoracic pressure. So normally we call the hyper pressive exercise as a form of exercising with different postural cues and different poses throughout and a specific mechanism of breathing. And the general name of these exercises was named after that reduction in pressure that we have observed after doing these poses, combined with this specific hypopressive breathing technique. So yes, I know that sometimes it’s quite hard to understand, but they name and especially in some countries are for those people who are not familiar with it pelvic PT area. But, it will be the name given to a form of exercise. Shannon Sepulveda:                              So can you talk a bit about what you mean by poses and then what you mean about the breathing technique? Tamara Rial:                                         Well hypopressive exercises are also known as the hypopressive technique as I said, as a form of exercise that is mainly postural and breathing driven. Tamara Rial:                 03:42                So I also like to say that it's a mind body kind of technique because it is based on low intensity poses that can resemble a little bit of the kind of poses we were doing pilates exercise or when in Yoga many yoga instructors will find that many of those poses and breathing techniques are very similar of the ones they also practice. So the postural technique of hypopressive is basically one that aims to do a postural correction, a postural correction in a more body awareness. Like how is our spine, how do we activate our pelvic girdle, how do we activate our pelvic, abdominal muscles or shoulder girdle? So we would focus a lot of body awareness as I said, and on posture reeducation, making the person aware of how they stabilize their spine, how they stabilize their body. Tamara Rial:                 04:54                And from there we would progress the exercise from a more static poses. And then from there going to a dynamic postural position, and then the breathing exercise is mainly the technique made up of lateral costal breathing that is also practicing in pilates and also by a form of exercise that is also called the Ooda bandha technique. So this is a Pranayama, yoga Pranayama that we use in hypopressive and we call it the hypopressive breathing. So it's a very noticeable and visible technique. But you, because when you practice it, you see how they add them in draws in and the thorax expands and sometimes people confuse it with a hollowing, abdominal vacuum hollowing. Because when you're doing abdominal hollowing, you see how they belly button draws in and there is actual a little scoop in your abdomen, right? Tamara Rial:                 06:10                But really when you're doing abdominal back q or a do the Anna Vanda or hypopressive breathing technique, what is happening is that you're actually opening your rib cage throughout a breath holding maneuvers. So that means you expel all the air or you expel the current volume of air you have in your lungs. And then after that you open your rib cage. And that will lead to a observable and very noticeable draw in of your abdomen. It is going to be even more noticeable that the actual abdominal Holloway maneuver. Why? Because their rib cage opens and lifts and that's gonna draw in the abdomen and in and create this vacuum that we call in yoga with the Yana Veranda, which is a Prana Yama. They are yoga teachers in some practitioners may be also aware of. And the combination of this type of breathing in a sequence with different poses that they instruct are not normally a progressive. The person through these form of exercise, the low pressure fitness technique. Shannon Sepulveda:      07:31                That's awesome. So let's talk about who can benefit from this form of exercise because I think that it's become really popular in the pelvic organ prolapse community and the urinary incontinence community. But then we also had a bodybuilder in our class because she needs to learn these poses for her bodybuilding. And we also learned about other types of athletes in particular in Spain that use this technique to help with their sport. So could you talk about like who can benefit from this? Tamara Rial:                 08:03                Right. That's a great question. Well, hypopressives at the beginning where as you a correctly said, we're especially aimed for the post natal woman. And so specially after giving birth woman began to have some urinary incontinence and many women develop some type of prolapse and also they want to rehab there mommy tummy. So the application of this type of exercises that reduce their waistline and also reduce pressure, especially at the first weeks after giving birth where especially in France and in Belgium, the exercise that they were doing and performing and in France and in Spain, these exercise became to get a more popular and I think almost all a postnatal woman do this kind of routine and pelvic floor physical therapist and also midwives and duolas recommending and teach this kind of exercises in the postnatal phase. Tamara Rial:                 09:18                So that's why I think it got very popular. But it's true that many other people and at the beginning I wasn't very aware of it because I also began focusing a lot in urinary incontinence because I thought that we're dealing with pressure, right? So this thought of I want to reduce pressure so it will benefit those women or those people who have some type of issue related with increase or dynamic pressure. So the one that always can come to mind or what stress urinary incontinence and pelvic organ prolapse. But there are other pressure issues that can go that people can deal around. And in the woman's health community we are very aware of constipation because it could also lead to constipation in the way we breathe and we push when we go to the bathroom can also lead to some symptoms. Tamara Rial:                 10:23                So we've seen that people who a incorporate hypopressive breathing and also hypopressive technique from a regular basics and have constipation issues can benefit. And also there has been some research done on pelvic who suffer nonspecific, lower back pain and who have shown good results doing a basic series of exercises because many people ask what are the exercises? Are they're doing a lot of a complex exercise or are they doing dynamic? No, the basic routine. For example, in the course we learned the basic normal static exercises and in the easiest vacuum, that means a vacuum that is performed with a low breathe breath holdings only between 6-10 seconds. And also very easy poses that almost anybody can do in a standing position in a sitting and a kneeling. So really you don't have to be at gym to perform it and even our elderly in our and people with any type of a movement issues or even people who are in wheelchairs can also perform it because really the exercise is very easy. Tamara Rial:                 11:52                It's basically controlling your breathing and control your pose. So it's specifically, we began to see that not only the woman's health, a community could benefit from hypopressive, but also people suffering, as I said, with a constipation, low back pain. And then there has been an increasing application of this type of training from an aesthetic point of view. Why? Because doing this type of exercise, the transverse abdominis muscle gets quite activated and when you see the abdominal vacuum maneuver, you can see that really the transverse and all the abdominal muscles have this corset effect. There's a visible waistline reduction so that waistline reduction is visible during the exercise. But after two or three months of continuous practice, that means doing two or three sessions of 30 minutes over a period of three months. You can observe a statistical reduction. Tamara Rial:                 13:07                Yeah, significant statistical reduction in waistline, we're talking about between two centimeters of average or 2.5 between 3.5 right? So that will be the average waistline reduction. So for people who really want to reduce their waistline because they want to look better or they're doing a competition for bodybuilding for example, they are really want to find exercise  that can achieve a waistline reduction without only thinking. Of course we all have to think about our food intake and our caloric expenditure. But when all those variables are taken into account and you also want to want to work on your natural corset that means your abdominal muscles. We all know that we have to train our core, but we can train our core in different ways. And one way that we have seen that also can be an alternative to normal or traditional core training methods is also the stomach vacuum or the abdominal vacuum or the hypopressive technique. Tamara Rial:                 14:27                In fact, it's funny to observe that in the body building community they have a pose that they execute. That is called the stomach vacuum pose. And this stomach vacuum pose was a popularized by Arnold Schwarzenegger in 1970. There are many, there are some pictures of him that if you go to the Internet and you put an Internet Stomach vacuum pose, you can really see how he had a pose I think he's the king of the stomach vacuum pose. And he really popularized it because when he would go on stage, he will want to show his serratus. So a way to show the great development or the mass development of his serratus would be going into a big rib cage expansion, lifting his arms behind his head and just pulling in his stomach throughout this abdominal vacuum technique that is really hypopressives. Tamara Rial:                 15:29                So he even wrote in his bodybuilding, he wrote that he usually trained this technique to achieve a waistline reduction. And if you see his body, it was amazing. He really had a very thin waistline and a big thorax. And now bodybuilder nowadays they're there. Well at least what they are seen as they're getting, they're having trouble in and getting a great lat spread and a great big thorax and in comparison have a very, very thin waistline. So that's why now we're recovering a little bit. This knowledge that he brought us in the 70’s it seemed that now more bodybuilders are being aware of doing this type of a stomach vacuum exercises. And even in Spain, the Federation of bodybuilding has a included the stomach vacuum pose again as compulsory for the male competition, which is kind of cool. Tamara Rial:                 16:34                And that's why I think it was two years ago. And we begin to see a great demand of body builders to come to our classes to learn, only from aesthetic purpose is to learn the technique because it's not easy. It's not easy to be onstage, hold your breath, be smiling, and at the same time hold your breath for 10 seconds when you're already very tired and open, open your ribs and show that stomach vacuum so you really have to train it. And in our bodybuilders, that came to the course. She is amazing. Of course she was absolutely gorgeous, but she wanted to work a little bit more on her stomach vacuum pose. Shannon Sepulveda:      17:20                Yeah, yeah, yeah. She told me that, that maybe the difference, like it like she's like, I need to learn this. And I was like, wow, that's, I didn't even think about that. And then when you showed us the pictures of Arnold Schwarzenegger I was like, oh yeah. I mean I remember seeing them as a kid, but I was like, oh, it totally is a stomach vacuum. And so I think it's really fun when you have all of people from different Shannon Sepulveda:      17:50                backgrounds in the courses because it's just fun to talk to them and pick their brains and see like why they're here. So I thought that was, that was really cool. Tamara Rial:                                         And how different people from different areas, from fitness professionals for women's health, from even massage therapists, it can have a common link. There was also the course, we had a several yoga instructors because I guess it also makes sense to incorporate a technique  that has so much in common with already yoga. Shannon Sepulveda:                              Yeah. Can you tell us a bit about your research and your education and your PhD work? Tamara Rial:                                         Okay. Yes. So as I said I was Spanish and I think some of our listeners have noticed that I have a little accent. Well say. I've grew up in Spain. I did my education, all of it over there. Tamara Rial:                 18:54                I also did a semester in the University of Porto, part of my PhD and they laboratory of CNN, Tropo Matree with the professor. But my main focus was always a pilates, and some type of mind exercise. Mind body exercises a woman's health. So I began to get interested in this because I've seen at least in his Spain, it wasn't a woman's health wasn't a topic that was taught so much in the physical education and fitness community. We were talking about the benefits of exercise for health, but we were looking so much of the benefits of exercise also for Woman's health and how some type of techniques and pelvic floor muscle training could also benefit a lot. Mainly females and males who have some type of dysfunction. Tamara Rial:                 20:00                And we really had to bring this knowledge into the physical education to the exercise science community and into the gyms. And I also think into the woman's community because sometimes there's that, well I really think there's this feel like great taboo talking about women's health issues. So maybe it will be easier if we begin to talk about it in a easy way from the gyms and bring this topic into the fitness instructors. So they would bring more awareness and also the coaches into the sports community and that way make aware to our woman and our males that there is option to, and there's options to take care of your pelvic floor and your health with exercising correct movements and how just by breathing you can affect immensely your pelvic floor health because we are not aware of how we breath, how we are standing now. Tamara Rial:                 21:06                Now our listeners they’re maybe they're sitting in the car they're walking, but are we taking our time? Are we looking in was and are we feeling our brand that we fit in our body? So all those things I thought we, I had to bring it into the fitness community. And that's why I really wanted to focus on how some type of mind body techniques could impact urinary incontinence. And at that time hypothesis was not a very famous thing in Spain. I think it was not famous. Nothing. Maybe some pelvic floor PTs who had been taught in France. Know a little bit about it, but really it wasn't a big thing. So I learned about it from Marcel Frey, who was one of the main people and teachers who begin to get interested in this topic. So I thought, why don't I do a research study on this on urinary incontinence? Tamara Rial:                 22:12                And I remember at the beginning it was hard because imagine telling your doctoral advisor that you want to do a study on woman that's kind of, okay, I'm focusing on women and then say I want to focus urinary incontinence. So I'm getting more specific. And then I say, I'm going to assess the effects of hypopressive exercise. When I said this word, he was like, what is this? And we went into the literature and there was nothing in the literature, nothing at that time. And right now there's still nothing. Okay. But at that time there was negative and it was kind of hard because what is the basis? There is almost no basis. And I know, I know I took a risk, but I began to apply it on myself and I begin to apply on some practitioners and I saw results very quickly and they were telling me even after three sessions that they already were feeling a decrease in their ordinary symptoms and they were, I was even shocked because I like time. Tamara Rial:                 23:25                I didn't believe it. I was still one, I was one of the skeptic that's a little bit the reason why I said I want to study this to prove it's not working, but when people begin to already tell me, you know, I feel great and I begin to see how women were enthusiastic about it. I said, okay. I really had to give it a chance and that's how I got paid. I'm really passionate now about it and people say, you're very passionate. Why? I think that people who I work with made me passionate because whenever I see that somebody can benefit from what I'm teaching, that makes me happy. And that makes me really think that maybe I'm, if I'm making somebody better, I'm helping in some sort of way, I think that's how I've been driven to keep on in this path. Tamara Rial:                 24:19                And also because I want it to make it more on evidence based or a technique that would have more support. Because at the beginning I would hear people say, hypopressives does this, or hypopressives does this, but there was no, there was no basis behind that. Even sometimes the physiological description of the exercise was wrong and people were very assertive. Like people would say, it does this to the body or you can achieve this, whatever. But what is the research like? What is the, what is the, even the physiological mechanism, which explains that. And, and there was very contradictory explanations in the literature because I guess nobody has really wanted dive into it and study to show that maybe it's correct or not as correct because I even at the beginning thought that maybe intraabdominal pressure doesn't increase or maybe decrease. Tamara Rial:                 25:29                We still don't know. We still don't know what has happened at the thoracic level so we cannot just assume things if you really don't study it. I think that was the big mistake with hypopressives. People got excited and they began to say, there's no thing called hypopressives. It's fantastic and blah blah blah, but you cannot put something out in the market and say it is great without really having to first apply it with real people as it in a clinical way and then begin to do some short term studies or some physiological studies. That means, for example, if you argue that there is a decrease in pelvic pressure, you have to assess it. You cannot say it without even assessing, maybe not 200 people, but at least a group of people. And then from there, which we would have to see if there is some type of chronic effects. Tamara Rial:                 26:39                We still don't have a research that really shows many claims that people say. So those are lacking in the literature. So we always have to be cautious and see, you know, we don't know. We don't know. People are getting some good benefits and they're claiming that they're feeling better. For example, they're feeling more posture rehabilitation or they feel there breathing capacity has increased. But that's anecdotal evidence and we have to prove that with more randomized trials. Right. So, that's a little bit how I started and I got interested in it and I'm still working with it and teaching. I came to United States and I did my first courses through Herman and Wallace, pelvic rehabilitation institute, and also through pelvic guru that we're the first people who trusted me in United States. Tamara Rial:                 27:52                And they led their hand and they began also to hear from some pelvic floor practitioners who in United States who were already working with this. And I guess there was a little bit of spread of the word and that's why I think in the United States some people began to get interested in it and now let's just see how it works and hopefully more universities can open new lines of research on this topic because I think women's health and pelvic health, although if we focus a lot on urinary incontinence in pelvic organ, there are many other issue that have not been so much address like a hypertonicity, a topic for dysfunctions, pelvic pain. So there is still a lot of research that we can do. And I think also the area of alternative movement exercises, for example, Yoga and even pilates, there should be more, more interested in it because our woman and our people, our population, we need to move, we need to do exercise. Tamara Rial:                 29:13                And we really, when there is a public condition, many women are afraid of moving and doing exercise. And I don't think it's good to tell a woman or to tell a postnatal mom, you know, you have to be careful, don't lift weights or don't do this exercise or don't do curl ups. So are I feel that sometimes we're frightening too much are woman and there and instead of going to the gym or maybe sometimes you can have a leakage and you say, Oh, I'm a little embarrassed because I'm leaking during my crossfit activity, but I love going to crossfit. So maybe I can also compliment my activity with other more pelvic floor friendly programs or with some programs that kind of counterbalance that high intensity activity. I kind of, I sometimes say that a low pressure of hypopressives are the best friends of high impact activities because we have the metabolic benefits of a high intensity interval training, which has a great background of research that shows that is one of the best type of training for many metabolic conditions for our cardiovascular health. So we want people and we need people to be doing their physical exercise. And on that note, we're going to take a quick break to hear from our sponsor and we'll be right back. Shannon Sepulveda:      31:36                Okay, so we learned about some awesome new research in the course. So can you share that with us? Tamara Rial:                                         Yes. Well, we still didn't know until some weeks ago what was happening in the diaphragm. Because it's true that when you do the abdominal breathing maneuver, the hypopressives maneuver, you're actually opening your rib cage in, you're holding your breath. So it was hypothesized that because you're using your inspiratory muscles to hold and expand your rib cage, that diaphragm what is happening it raises up, right? So imagine when you breathe in your diaphragm goes down, contracts and lowers the position and also the pelvic floor because the movement of the breathing and the synergy or the diaphrgm the pelvic floor diaphragm is synergistically, right? So then when you exhale, the diaphragm raises up and also the pelvic floor contracts and raises. Tamara Rial:                 32:38                So when you're doing this hypopressive maneuver, what has happened is they're opening your rib cage in your allowing to your Diaphragm to raise up a little bit more. So that means that it achieves a little bit of higher position than when you're only exhaling because it's kind of a stretch of the diaphragm. But the question was, well, but what happens? Because we have some studies that have shown through ultrasounds and MRIs that when you're doing this hypopressive breathing, there is a pelvic lift, right? There's a raise of the pelvic floor and also the bladder and the uterus. So this is something you can actually see. And in the course we also see it in ultrasound measurements, but it's difficult to have an ultrasound measurement of the diaphragm and also it's difficult to see the pressure in your esophagus or in your abdomen. Tamara Rial:                 33:40                Because that would have to be through a more difficult assessment that normally in the pelvic settings we don't have have. So normally if we want to assess in a pelvic floor or physical therapist setting the pressure, we can use intrarectal devices or intra vaginal devices. And that way when we're doing different types of maneuvers, we can assess what's happening, right? So when you're doing the maneuver, what happens with hypopressive is there's going to be a decrease of intrarectal pressure intracolon and also vagina, right? If you performing the exercise with the correct form, and I always like to say and this and make it a specific, that it's not something that you can achieve the first day of practice. You have to know how to correctly perform the technique as well as we teach how to correctly perform up pelvic floor muscle contraction to enable the pelvic floor muscle to really lift and contract and not to, for example, Bulge. Tamara Rial:                 34:51                That can happen if the technique is not correctly performed or if they breathing phase doesn't accompany the contraction. So in the same way, when we're doing a hypopressive maneuver, what would happen is that we would exhale first and then after that exhalation we would hold their breath and we would only perform a voluntary muscle contraction of our rib cage muscles. So the question is the diaphragm what happens is a very relaxed is a very contracted, is it not? So Trista sin, which is my colleague and one of my friends who have, I been working also very closely and she teaches courses over there in Canada, she actually flew to Vancouver because there's a research group there who's going to access actually with the group of people who are going to do hypopressives and I can't recall right now his name, but he's a phd candidate who is a looking forward to do his phd on the effects of a hypopressive technique on the EMG activation of the diaphragm and also into the pressure management, intrathoracic pressure. Tamara Rial:                 36:29                So we won't call it the pilot testing and because Trista is a very good practitioner, she already knows how to do the technique and I know that not everybody wants to introduce a catheter, it's not one of those research that a everybody would want to do. So she did it. And, we have the preliminary results that I can, I can read you some of them. And she also did different poses. So she did the analysis in the standing pose, which was more easier to assess also in kneeling. Because you don't have to move your face or you're not on a board where sometimes you can change the position of the catheter. Tamara Rial:                 37:32                Yeah. And, also supine was an easy pose. So that's the assessment and there actually was electromyographic activity shown in the diaphragm from which would make sense because the diaphragm cannot relax. So there's a quite of lengthen in an activity going on even if you're doing the breath holding maneuver. So I guess that when they results on the group, they're going to test on the trial. We will get to know more of really what happens, not when you're doing actually that technique, but what would happen, what chronic effects would have your intercostal, your breathing muscles. And also your Diaphragm from when you're doing this kind of vacuum technique and also what happens into the pressures. So we would be able to show that there is a reduction, the reduction of thoracic pressure and intrabdominal pressure, which is kind of cool. Tamara Rial:                 38:40                It's pretty cool because at least now you can say that it makes sense to call it hypopressives. So, well, that's the thing. And also when you're doing hypopressives, the thing is that you're lifting your rib cage and you're using your breathing muscles. So for example, they, SCM muscle increases his electromyographic activity because it's all it has, it enables their rib cage to lift, right? So whenever you're doing a hypopressive, you will really actually see the lift of the rib cage and also the widening of your intercostal rib cages. All the rib cage actually open. So also this serratus is a muscle that is also going to increase as is electromyographic activity. Right. And there has been another group from Brazil that actually did not a chronic study, but they did an acute study that they assessed the electromyographic activity of the abdominal muscles, so transverse, Oblique and internal oblique. Tamara Rial:                 40:01                They did it through superficial electromyographic activity and it was with some female practitioners. They were healthy. There were no pelvic floor dysfunction. Just testing when you're doing the vacuum, what actually happens in the core muscles because some people think that when you're doing a hypopressive, maybe there's a high electromyographic activity, but really you're not doing an active contraction. For example, if you do a a crunch exercise or you actually contract forcefully your abdomen, you will have a very high electromyographic activity, but because what you're doing is just having a stabilizing pose that makes your spine grow and you're actually doing a low intensity postural activity and you're opening your rib cage in your muscles. There's not going to be such a high activity. There is an increase of activity but not so much on the rectus abdominis and the external oblique as much as there is in the transfers and in the obliques. So that's why it's especially indicated for people who need a rehabilitation of their deep inner unit and not so much of the outer unit. So especially in the first rehab phases for example, for those with lumbar pain and want to achieve Tamara Rial:                 41:34                a greater mind body connection of your deep core muscles or we want to a connect that transverse and the pelvic floor. This could be a technique that we could use for example. So especially more indicated for our deep system. And then from there we can build on a more dynamic exercise that will recruit the larger muscles and the larger dynamic muscles. Shannon Sepulveda:                              Cool. That's awesome. Thank you so much for that explanation of the new cutting edge research. I think that's awesome. In my experience, it seems like there's a little bit of controversy surrounding hypopressives and low pressure fitness where some women's health people are like, yes. And some women's health People are like, no. And in my opinion, not that it means anything, but my opinion about something like this is if it works for somebody and there's no harm in it, then why then what's the problem? Shannon Sepulveda:      42:41                Because it's not like we're causing any harm with any of this. And so if it's a tool in your toolbox and it works for certain women, what's the harm? Yeah. Because really there is none. And so why not try it? But I just wanted to get your thoughts on, you know, what's going on in the, I mean, I feel like hypopressives are so hot right now. It's Kinda like diastasis is just so hot right now and it's the new buzz word I think in women's health, physical therapy. So, but there's been, you know, people are like, if people don't, I don't really know. But what's your take on all of that? Tamara Rial:                                         There has actually been all a lot of controversy and even a lot of controversy in the scientific literature because I think it was last year there has been a discussion paper published by Carrie Bowen, a researcher from Spain, on hypopressives saying that there wasn't enough evidence to support that hyporessives could be an alternative exercise for women with pelvic organ prolapse. Tamara Rial:                 43:54                So they based their discussion paper and their results on the articles that our group has published it on this topic. So I wrote a letter to the editor and it was published on the British journalist sports medicine blog. It's available and they had also a reply. So it's kind of funny when you get to have these replies. So there has been a lot of controversy even in this field because as I said before, it's true that there has not been a lot of research and there are studies that have been publishing from the Brazilian groups. They have done some studies on woman with prolapse. We can find a on pub med with the word hypopressive but my argument and my counter argument in the letter and the response to the letter to the editor that is available as you said in British Journal of sports medicine, you can read it is that the thing is when we are applying a technique and especially a technique as hypopressives, that is first difficult to teach, difficult to a specially properly perform if there's not a good instruction and supervision. Tamara Rial:                 45:25                That means that first we have to assess if the person is correctly performing the exercise as well as anything as well as pelvic floor muscle training. We will teach first how to do a optimal pelvic floor muscle contraction before beginning the trial. We have to perform or assure that the person who is really doing that vacuum is actually doing a vacuum and if the form is correct that means does that person do a vacuum that is really lowering the pressure. Is that person really in the correct positioning or does that person need a little bit more of supervision of somebody who really knows how to correct and see if the pose is correct? Is the breathing so in the description and they papers and you can read the paper. They don't describe the exercise as a form of different postural exercises. Tamara Rial:                 46:25                They only described that they performed on a technique where there is an abdominal contraction a transverse abdominal contraction. But that is that you don't really know. They have been doing the whole series of exercise as this has been described in the literature because hyporpressives are currently describe the technique as a postural base and a breathing base. So that was my critique that you're basing your argument on the low number of research that is still available and on research that doesn't describe quite maybe let's use the word accurately as all their manuals and other professionals and other also because we can see other research common from other groups that are already doing and describing the technique. And this happens a lot in exercise science and physical therapy. Whenever we're using exercise that involve a lot of supervision and technical instructions, we have to be very clear and describing that technique. Tamara Rial:                 47:37                That means how many repetitions did you do, how many rest breaks, how many seconds did you rest between exercise and exercise? Because we know that changing one little variable can change the whole exercise. And, even when it comes to breathing exercise, we have to very accurate accurately describe the time that means, for example, you're breathing in how many seconds you're breathing out, what way you're really now doing a four, six inhalation, or you're breathing out doing a a more relaxed maneuver. Are you for example, doing a more intercostal breathing? Or are you doing a more diaphragmatic breathing using, you know, there's so many different aspects that if we really don't describe how is that technique, it's gonna be more difficult to replicate that and more. And it's going to create even more controversy between the readers or the listeners because we really don't know what the technique is about. Tamara Rial:                 48:49                And many times we see a video on youtube. This is the worst thing to learn from youtube. I know that we all go to youtube many of our listeners are now, many people that are doing it, but you can see the person do the exercise. But how did you know if you're really doing what that person is doing it maybe you are contracting or you're trying to pull your shoulder up or it's Kinda hard and I would never I love watching those youtube videos and there are some yoga professionals that do amazing exercises, but it will be very hard for me to know if I'm doing the exercise correct if I don't have somebody that is telling me I think, I think you're doing the pose or even when I'm instructing pelvic floor muscle training, we really have to have somebody that is supervising that technique and giving us advice to progress in the technique. Tamara Rial:                 49:56                So I think this has been the first controversy, the lack of research and the claims of some Gurus and like they is the best exercise for the pelvic floor. Well that's a huge claim. You can never do the say that and, or some people will have, I have also claim a hypopressives if you do hypopressive's is much better than Kegal Well, no, no, no, you can never have those because that's going to go against you and, and that's why maybe I think there has been such a bad reputation and also because maybe there has been a lot of marketing towards that waistline reduction. So if people say you're selling it as a tool that is only aesthetic, but it kind of sounds like a selling thing, right? Where we want to sell a product only because it Kinda is new, but why, what is it, how is it an other profession? Tamara Rial:                 51:07                Is it professionally driven, technique driven, and that has been the big, I think, huge controversy in the literature and also between practitioners. Right. And I think also another controversy that I see from my point of view is, is that one of people trying to learn, learn it from professionals who learn it from youtube. If I'm not sure about it and I would rather not do it or if you really want to practice it. I always advise people even to exercise under the guidance of professionals and I know that sometimes hiring up a personal training or higher, you know, going to a physical therapist once in awhile people can say it's a waste of time. I think I'm good on my own. But no, even, even us as professionals, we should be instructed on the care of over there people because the eye of a professional is better than your own eyes and we need that supervision. Tamara Rial:                 52:20                We need to a planification and we also need an assessment. So maybe when you're under the guidance of a pelvic floor physical therapist or a instructor, they would assess you and say, you know, maybe we should do other exercise or we should begin with this. But then progressed to other phases and talking about progression, the idea that hypopressives would be like the magic pill. No, I don't. I think that that's a very wrong message to tell our people because there's nothing that is magic pill there. It's a tool in your toolbox. So it can be something that you can do to help you in some part of your life, but then you're going to progress and then you're going to do more things. Because for example, hypopressive is a good maybe reputative tool kind of. Yeah, kind of reputation tool. Tamara Rial:                 53:20                But I won't think that I'm going to get better improvements in my cardiovascular health doing hypopressives, for example, I'm not going to lose weight doing hypopressives it's not an aerobic driven kind of tool. So if you're beginning to sell a technique as something that is the best for everything, or maybe that thing of a reduces waists. So people say it's because it's because you're losing weight. No, no, no, it's maybe because you're getting a better posture so then you don't have such a bulge in your abdomen. We all know it. Right? If you have bad posture, your abdomen is going to bulge more so by again having a better posture or by having a better breathing habit, you're going to help you to have a better abdominal appearance. Right. And then if you tone your inner unit, that will also help, but we will never, never achieve a waistline reduction or a better appearance without a loss of weight because you almost don't use a lot of energy. Tamara Rial:                 54:33                In fact the heart rate will even decrease a little so, so not not increase. Interesting. So we still have to do cardiovascular work. We can then counterbalance our running. Shannon Sepulveda:                              I know. I was like I love to run and I was like okay, 20 minutes a day, 10 or 20 minutes a day. Like I can do this. And it actually felt really good because I'm so tight for running and I just like them. Then it was actually pretty awesome doing it in the class. Tamara Rial:                                         Yeah. And many, many people who perform running or other type of high intensity activities or aerobic cardiovascular training, they use what he'd do this training, they could operate it after. So as a way of cool down. Yeah. So it's a set of doing other type of exercise or we can incorporate it into our cooling down or even our stretching because many poses are like our stretching houses lying on the floor, stretching and our arms stretching our legs. Tamara Rial:                 55:41                So we just incorporate it and it's 10 minutes. You don't need much, you really don't need much. 10 minutes for those that need other 15 maybe 50 minutes and, and I think everybody can find 15 minutes in their day to have sum up some sort of mind, body practice. We really need it nowadays with so much going on. Social media. Shannon Sepulveda:                              Yeah. Well, it actually, it was interesting, I was thinking about why it felt so good and why say I would stick to something like that instead of yoga. I've tried yoga before and I wasn't too into it. I think it's because never in my life have I stretched that area. Like it's so hard to stretch your thoracic area, right? Like I couldn't, there's no way. Or like even my rectus, right, your front abdominal muscles. Like it's, unless, I mean you could do up dog to stretch, but it's really hard to lengthen and stretch all of that. So it was like the first time in my life where like those muscles stretch and it feel really good. Tamara Rial:                 56:39                Because we're stretching from the inside. You've seen our breath instead of pressing it down, we're pulling it inwards. So that's why maybe this sensation is different. I think also the concentration on the breathing in that now it gives you a kind of mindful sensation. So for many people, they only do it as a mindful practice. They're pressing because they're so focused in on their breathing. It takes you out of your daily worries. Shannon Sepulveda:                              I think that's what I found too because it gave me something to like focus on, like I had an objective so I wasn't thinking about anything else because it's hard to do. And so it's also like a new challenge. Tamara Rial:                                         Yes. Yeah. So it was really great. And to challenge your breath Holding and to only think as well as we count, we always tell people sometimes when they're breathing to count breath up to one, two, three. Tamara Rial:                 57:41                So whenever you're counting, you're mindful in your present. And also we're gonna add they've beneficial effects of having us slow paced breathing. That's to add down train our nervous system. So we're also going to help us if we want to just do a mindful or a relaxation kind of technique. Shannon Sepulveda:                              Well thank you so much for coming on the podcast. And so where can we find you? Email social media courses and you teach people like where can people find you if that. Tamara Rial:                                         Thank you. My name is Tamara Rial So my website is tamararial.com but I'm very active in Instagram, so you can find me as Dr.tamararial and I also have another, another Instagram account that is a specific only, only for hypopressive that is called hypopressiveguru because I also teach other women's health programs, not only hypopressives. Tamara Rial:                 58:53                So I focus also on the female athlete. Pelvic friendly exercises, so, so you can see all my programs and courses on my website, although in my social media, especially on Instagram and know the courses I'm hosting in United States are throughout Herman and Wallance and also pelvic guru. So if we'd go to the websites we would see their announce all the hypopressive or low pressure courses. And I think contact email is rialtamara@gmail.com. Shannon Sepulveda:                              Great. Well thank you so much. We really appreciate it.   Thanks for listening and subscribing to the podcast! Make sure to connect with me on twitter, instagram  and facebook to stay updated on all of the latest!  Show your support for the show by leaving a rating and review on iTunes!

Amy Moses talks to us about all of the questions we were too afraid to ask about our bodies and sex.

On this episode of the Healthy Wealthy and Smart Podcast, Shannon Sepulveda guest hosts and interviews Shayla Swanson on her company, Sauce.  Sauce was founded by a former Canadian national team cross country skier as a way to support her ski racing. Sauce founder, Shayla Swanson, was frustrated with traditional winter headwear that she found to be too hot, too itchy & too ugly. An avid sewer, Shayla set out to create functional, stylish and comfortable products that met the needs of elite athletes and outdoor enthusiasts alike. In this episode, we discuss: -The story behind the beginnings of Sauce -How Sauce tailors and personalizes their products from Bozeman -What is in the future for Sauce -Shayla’s advice for female entrepreneurs -And so much more!   Resources: Shannon Sepulveda Website Shannon Sepulveda Facebook 20% off with code “hws19” on: Sauce Website Sauce Facebook Sauce Instagram   For more information on Sauce: Sauce was founded by Shayla Swanson, a former Canadian national team cross country skier as a way to support her ski racing. Sauce founder, Shayla Swanson, was frustrated with traditional winter headwear that she found to be too hot, too itchy & too ugly. An avid sewer, Shayla set out to create functional, stylish and comfortable products that met the needs of elite athletes and outdoor enthusiasts alike.   Sauce started as a hobby for Shayla while she was ski racing and working through her degree in Exercise Science from Montana State University. She began selling Swift Toques to teams and clubs who wanted a custom item for their group. The product line evolved from there, and soon saw the additions of the Swift Headband, Ventilator Headband, and the fleece-lined Chill Toque. After several exciting seasons of ski racing full-time and a near Olympic team miss in 2010, Shayla decided to jump into Sauce full time, putting 100% of her enthusiasm and effort into the entrepreneurial venture.   Commitment to pursuing one’s goals, a strong belief in one’s own potential, and using constructive evaluation for growth, are all important ingredients for a successful athletic career. While skiing and sewing hats are not the same, it turns out that those behaviors are also the key to making it as an entrepreneur. The lessons learned in Shayla’s ski career have helped her navigate the business world and grow Sauce into a company with distribution across North America and beyond.   For more information on Shannon: Shannon Sepulveda, DPT, M.Ed., CSCS, WCS is the owner and Physical Therapist at Shannon Sepulveda, DPT, PLLC. She is an Orthopedic and Women's Health Physical Therapist and is currently the only Board-Certified Women's Health Physical Therapist (WCS) in Montana. Shannon received her undergraduate degree from Dartmouth College, Masters in Education from Harvard University (M.Ed.) and Doctorate of Physical Therapy (DPT) from the University of Montana. She is also a Certified Strength and Conditioning Specialist (CSCS). She has been a practicing Physical Therapist in Bozeman, Montana for over 6 years. In her free time, she enjoys running, biking, skiing, hunting and spending time with her husband, son and daughter.   Read the full transcript below: Shannon Sepulveda:      00:00                Hello and welcome to the healthy wealthy and smart podcast. I am your guest host, Shannon Sepulveda and I am here with Shayla Swanson. Can you tell us a bit about who you are and what you do? Shayla Swanson:                                   My name is Shayla Swanson. As you said, I am the owner of a company called Sauce and we specialize in headwear and select apparel pieces for endurance athletes. My background is in Nordic ski racing. So I spent my teens and twenties training really hard to try to make the Olympics in cross country skiing. I didn't quite, but I got close and I got to do some really amazing things. The other thing is that I was always a sewing nerd and I love to sew and make clothing. So I began making headwear for my ski team and other ski teams. In the early two thousands, we found that most of the headwear we were given was really hot, too itchy, really ugly. Shayla Swanson:           01:02                And so we set out to kind of fix that situation and things moved from being kind of a hobby or an accidental business and to being a real business. So that was pretty exciting. Shannon Sepulveda:                              Take us from your competitive Nordic ski days to just like why you started the company, where it was, what you did, like the start of the company. Shayla Swanson:                                   The start of the company was really just me talking to a couple of teammates saying, hey, I have this idea, let's make some hats and try to sell them to stores and then we can make a little money to help support some of our ski racing. And I had at that point made maybe a couple of orders for local ski clubs and then realized I didn't like sewing that well. So I got some people to help me.  My tolerance was about two CD's worth of sewing. Shayla Swanson:           01:59                Like I would listen to two albums and then I was, I was done but that didn't get me very many in the grand scheme. So these teammates of mine said, yeah, we'll help. And we basically devoted a weekend to cutting and sewing and making hats to try to sell to some of the local stores and our connections in the ski world helped us. So they said, yeah, we'll put these in our store and put a little tag on them that says the proceeds benefit you guys. And so that was kind of your one. And then from there things changed and you know, some of my teammates weren't interested anymore and they didn't like sewing all that well either. And so we basically, from there it was kind of me and one of the teammates, my friend Rhonda, that continued on with the business. Shayla Swanson:           02:49                So Rhonda and I started turning things into a little bit more of an actual operation where we would create a catalog and send out to stores and actually try to sell at wholesale. We also had a custom program that we offered to teams and clubs and events. And amazingly enough, it kind of, it worked. So that was in 2000 probably, that was from like about 2003 until 2008 and all that time we were operating under the name SOS headwear and the name SOS came from a blog that I had and my blog was where I updated results and stuff that I was doing skiing and it stood for Shayla on Skis. So we were at SOS headwear, and then in I think it was 2009 that we decided to kind of rebrand and there was a nice little phonetic connection between SOS, which you know, is phonetically pronounce sauce and then the brand name sauce, which is the topping that you use to spice something up. Shayla Swanson:           03:54                And so we thought that are colorful, boldly patterned headwear that kind of worked. It still confuses people and I get email solicitations from India, but that's kind of where the name came from. 2009, we started operating under the brand name Sauce.  Rhonda and I were both still ski racing, trying to make the 2010 Olympics in Vancouver. Unfortunately neither of us were successful in that, although we both got really close and she knew at that point she wanted to go and work in a different field. So at that point she kind of left the business and I carried on and I started attending trade shows and actually trying to sell some product. So I would say the start of the official like 100% effort toward the business started in 2010. And it's been quite a rollercoaster ride of fun since then. Shannon Sepulveda:      04:50                That's awesome. So I should say to our listeners, for those of you who are not familiar with Sauce headwear, if you can picture a kind of like a workout hat and really, really fun prints, that's how I would probably describe Sauce Headwear I know this podcast is based in New York and we were in Bozeman, Montana. But whenever I wear my Sauce hats in Manhattan, I always get comments like, people love them. They're like, where did you get that? And I was like, I'm going to try to get Shayla to get these in the stores in Manhattan. But I was running in central park with all my Sauce stuff and I always got compliments because they're just kind of fun. They're not muted in any way.  I did not grow up Nordic skiing because I grew up in New York, but, I did not know that. Shannon Sepulveda:      05:43                I feel like the Nordic see culture is kind of fun in that sense. Like they tend to wear really bright, fun colors. And so that's kind of what Sauce headwear looks like. And you now, not just, you don't just make hats. Now you make other things. So why don't you tell us about branching out from hats? Shayla Swanson:                                   We are not trying to be a huge apparel line. What I think our sweet spot is and has been, is bringing a product to the market that we think we can do a better job at, I guess do something a little different that isn't out there and really focused on kind of our elements of like making stuff that's just right, warm, really comfortable and easy to wear and you know, brightly patterned and really pretty. So we make a couple of leg where styles, one of them that I think is our most unique and really applicable to our female athlete audience is our flurry tight. Shayla Swanson:           06:45                We've put some fleece lining on the quad and also sections of the butt where you get cold in the winter. Those are the two areas where, you know, you come in from a winter run or a winter ski and you think, Oh, I'm freezing on my butt and on my quad. So what we did was we left the rest of the tight unlined cause those areas stay pretty warm and I'm just focused on those spots. So, that's an example I guess of one of our apparel pieces. And we also do like a winter skirt and we have a summer product line that includes some tights and a tank top. And then also another product that I think I liked this one because of the name, we call it the cheeky retreat. So what it is just a nice skirt to cover up your tush if you really don't want it on display. Anyway, that's some of our other stuff. Shannon Sepulveda:      07:29                I bet you that skirt would be really good for like changing out of your bathing suit, like on the side of a river wherever you are. Shayla Swanson:                                   Yeah, it's an excellent, it's a great little coverup. Shannon Sepulveda:                              Yeah, it keeps things hidden while you want to change underneath. It works out really well for that. And I have tried the flurry tights. I loved them because yes, when you're a female and you run your butt gets cold and your thighs get cold and everything else does not. So it's really nice to have, you know, your calves can breath.  What Shayla does is also takes her hat patterns and creates leggings out of them. Shannon Sepulveda:      08:22                So they're just the really fun colors. And why don't you tell us a bit about like your custom program, because I know at least for most of the races in Bozeman and probably Missoula and probably Canada to lots of light, lots of places, in our race bags we get Sauce hats or headbands that have a logo of whatever the races generally which are awesome. So why don't you tell us a bit about that custom program? Shayla Swanson:                                   One of the really great business avenues that we sort of happened upon by accident was custom headwear for teams, clubs and events. We do two different options for custom. One is we take our stock product, so all of the hats and head bands that we have in stock and we add a logo to them. So we call that are basic custom program. Shayla Swanson:           09:16                And it's really great cause that allows we can do orders as few as 12 and it's really relatively inexpensive and it’s kind of a nice option for people. And then we also do what we call our full custom program. And that involves working with a customer to put a design together that is totally unique to their event or their store. We’ve outfitted orders that are like just an event order, but we've also gone as big as working with the whole, Canadian Jack Rabbit program, which is a youth scaly program in Canada that has over 10,000 kids in it. And they submitted drawing ideas to us and we held a contest to see who liked, you know, which design idea they liked best. And then we turned that little kids designed into a hat pattern and outfitted the whole country's youth programs. So that was pretty exciting for us. We currently don't do that order anymore because they have a sponsor that outbid us, but we loved it. It was awesome. Sometimes we have worked with, currently all of our product is sewn in our facility in Bozeman. In the past we have worked with manufacturers based in Los Angeles to help us out with orders that we couldn't quite handle on her own. Shayla Swanson:           10:36                So the nice thing about it though is that with the options that we have, we can accommodate, you know, we can really be, you know, cottage industry and do something really small and unique for a small customer. And then we can also access those other avenues to produce larger orders for big groups. So it's kind of fun. Shannon Sepulveda:      10:54                So along those lines, why don't you tell us about like your manufacturing, cause I think you do everything in Bozeman, right? Which is really awesome. So tell us a bit about that. Shayla Swanson:                                   Sure. Initially when we started doing this, I did not really contemplate the idea of doing all of the sewing in house. I was kind of content working with the manufacturer. But then we started just running into situations where you get a batch of hats back that weren't quite right. Or you know, you wouldn't be able to tweak a sizing concern until you already, you know, had placed your order with this group. And anyway, we just were running into all these situations where I thought, man, it'd be awesome if we could just make this stuff here. And so I bought some industrial sewing machines. Shayla Swanson:           11:41                Industrial sewing machines are interesting because they only do one thing. So unlike a home sewing machine that can do a bunch of different stitches in a programmed, you know, design, basically industrial machines only do one thing. So in order to make our products, we have four different machines that are able to do all the stitch patterns that we use in our stuff. And yeah, I was lucky enough to find some amazing sewers so, Bozeman is a funny little space in the world of manufacturing because we have several different companies that are much larger than we are, but they make all of their product here. So there's this weird little, like sims makes their waders here and mystery ranch backpacks. So we have access to are sewers in town who are, who are really skilled at what they do. Shayla Swanson:           12:28                And I was lucky enough to actually hire on three former sims employees, sorry. Sims. And they've been awesome. So they love it. They are given super flexible work hours. They do what works for them and they just sit around the machines and laugh and talk and have a great time and they make all of our stuff and they're really fast and good at it. So it's really fun. We have rolls and rolls of fabric and the corner of our space, we have a big cutting table. We use a big upright solid to cut all the patterns out. We're able to, you know, make small adjustments to sizing on the spot, you know, which is really great.  And then they just sewed them up, finish them up, keep them in our inventory space where our office is basically a large garage. So it's not pretty, but it works really well for our purposes. And it's just really fun to think that of all of the love that goes into each thing that we ship out the door. Shannon Sepulveda:      13:32                So I want to know how you create your patterns. And how you get that fabric made because you have fun new patterns every year. And I didn't know if that was like your brainchild or if it's a couple people's brainchild or if it's the company's brainchild or how you pick what pattern you'd like. Shayla Swanson:                                   Yeah. So it's not all me, that's for sure. There are trending reports that come out for the outdoor industry and I don't think they're as important in the outdoor industry as they are in, you know, the fashion industry. But, but what will happen is, a couple of companies come out with these trending reports that, that show you kind of what colors they think are going to be on trend for the upcoming season. And then what we do is we are an accessory piece. Shayla Swanson:           14:24                And so really we don't need to follow, we don't need to create our own trends, but we need to kind of follow what the other brands are doing. So if we see a company if the trending reports are coming out that, you know, really muted colors are, are going to be more prevalent than we want to try to offer some of those colors in our prints and patterns so that we can match your jacket from say Patagonia or something like that. So what we do is we just tried to I work a couple of different graphic designers who specialize in textile design and they'd come up with some concepts based on textile trends as well as color trends. And then we put that all together to try to make our line a really nice, complete offering to people cause you also want to make sure, you know, we want to make sure that if somebody loves pink, they can find a little pink in one of our hats. Shayla Swanson:           15:11                So we try to make sure kind of every main color is offered as well. So it's something between the science and art, I guess it's not all just creative energy going into that. We have to also look at some of the other factors and figure out where we fit in the mix. It's pretty fun and exciting. I wish I, I can't, I'm not as adept to the graphic design part of things. So I don't do a lot of the actual design, but I get to pick what I like best and, and where to go next. So it's really cool. Shannon Sepulveda:                              Especially because I love you Patagonia, but this year their colors were terrible. They were all these like muted colors. They had maybe like one bright color. And so I was like, I guess I'm just going to have to get a muted color and like wear a fun sauce hat. Shayla Swanson:           15:58                Well, I hope you were at least able to coordinate one color out of our hat with your jacket. Shannon Sepulveda:                              I was, yes, I was. I appreciate that you have fun colors. Oh, I'm hoping next year Patagonia, we'll have more bright colors. Bright colors will be back in season. Shayla Swanson:                                   Right. What I've actually had to do is, because I'm always going to be wearing one of our hats and I don't want to buy a new jacket every year is I've had to resort to black and gray in my outdoor apparel, because then I know I can always look okay with whatever hat I'm wearing and not have to buy a new jacket every year. Shannon Sepulveda:                              Yeah. I also think another great thing about Sauce hats, so, so Shayla and I both have kids is that and we both have a boy and girl is that, you can throw a toddler girl in all boy clothes and put a really fun toddler pink sauce hat, and then they look really, and then they look really cute. Yeah. So it's pretty awesome. Oh, why don't you tell us about your Kiddo? Shayla Swanson:                                   Oh my. I have two little ones and they are really fun and really hard at the same time. But it's been kind of fun because we made a baby hat for a while. And I was sort of like, yeah, it's really super cute, but I couldn't really get behind it as far as like whether or not it was a great product for kids. But yeah, we have this little chill hat that we make and I should also mention, we call our hats tukes that stems from my Canadian background. Shayla Swanson:           17:32                Winter hats in Canada are called tukes and it's spelled in a way that makes everyone want to say Toke or Torque even. So, it's a little confusing for people. But anyway, we make a little chill tuke for kids and it's been like the best hat for my young ones. I can't believe it. It's like I just have this constant stream there. I start them in the small move them up through the other, the other sizes. And what's great is that they're tight enough that they stay on their heads and I think they forget that they're on, which I think helps they so they don't pull them off. And the other thing is that they're warm but they're not like so hot that the poor little kid is like drenched with sweat underneath their hats. Shayla Swanson:           18:12                So they don't try to rip it off because they're uncomfortable either. So our chill tuke for kids has been amazing. My daughter who is almost a year, wears our large and my son who is three, where's our toddler size and yeah, it's been great. I can get behind them now. Shannon Sepulveda:                              Yeah, they're pretty awesome. Cause they have just like a fleece band. Right. And the top doesn't have fleece. So like when kids are playing hard, they don't totally sweat. Shayla Swanson:                                   And that's kind of our whole little goal with our headwear line is just to make sure that we're keeping, you just right warm. We want to make sure that you don't notice your head when you're out there exercising. Because I know for myself, I've worn Wool hats and been drenched with sweat and miserable and then you want to pull them off and then your hair freezes and then you're more miserable. Shayla Swanson:           18:57                So that's kind of our whole mantra is just let's keep you warm but not too warm. Shannon Sepulveda:                              Yeah. So, along those lines, since not everybody Nordic skis or lives in a place for Nordic skiing so runners really wear these hats a lot. I see out even when I was visiting Seattle, I saw a lot of runners in Seattle wearing the hat. So why don't you talk to us about just like other sports that they're useful for? Shayla Swanson:                                   Our line has now expanded to be a 12 month, you know, four season line we have some of are products that are ideal for summer activities. And then we also have our winter product line. So our winter product line, I would say we're kind of geared really, you know, well basically any activity really, I mean anything where you want to be comfortable and colorful and you might work up a sweat. Shayla Swanson:           19:54                So that might be running or hiking or skiing. And also we're a great little, like if you're an alpine skier and you wear a helmet so you don't really need a hat while you're skiing. We do make a helmet liner that fits under helmets. And then we also make a lot of our products are great little like lodge hats. So if you want to cover a pure helmet head and feel like you have put a little bit of effort into your appearance our products are great for that. And the other thing that we have when we expanded into this spring summer product line, we've introduced a couple of visor styles that have really flexible brims. They can be worn under helmets if you're a cyclist. They are great for running and hiking. And then we also have a product that's like a kind of two ways visor that can be worn. Shayla Swanson:           20:37                It's really if you're hiking and you're not sure what the weather's going to do, so you can cover, you can kind of cover up or wear less people say they love those on a boat too, because it keeps you from burning. That's our viser. I think what the feedback that I'm thinking about what's coming from this woman who said she loved, she always wore her hair in a ponytail and she always had like a part in her ponytail, in her hair, you know? So the way she would brush her hair back, she would always end up with like a sunburn in that area. But she said that with that product, she loved it because she still had plenty of room to like get her hair out the back, but she could kind of pull that piece back and so she didn't burn her head. Shayla Swanson:           21:21                So anyway, just little random stuff. Some of the stuff that, some of the benefits we claim are things that we thought of. A lot of them aren't benefits that we didn't think of, but there were people have decided works well for them. So that's pretty nice to hear that stuff too. Shannon Sepulveda:                              Why don't you talk about your tassels because I feel like you're the only, I don't know. I haven't seen any other hats that have flower tassels. Shayla Swanson:                                   The Flower Tassel. Yes. So, so our idea was kind of to bring a little bit of fun and spring summer brightness to the coldest dreariest winter day. So along those lines, we started using these little tassels on the top of some of our hats. Some people love the tassels, some people hate the tassels, but there are enough that love them that we definitely keep doing it. Shayla Swanson:           22:11                And so we offer three different styles of Tassel on the hat. And one is like a traditional kind of looks like a graduation tassel. And they're kind of popular in the Nordic world and maybe not anywhere else, but a runner sometimes or sometimes they bounce a little in your head. So, yeah. But they're cute. They're cute. And the colors are really pretty. The other type of tassels that we make is a flower tassel. And those come with mixed reviews. But again, it's one of those things that people who love them love them. We have a few stores that order exclusively flower tasseled hats because they know they will sell them because people think they're cute. In our offices I will say that we don't love the flower Tassel because while we've been able to outsource manufacturing of most of the tassels just cause they're kind of a pain, we have, we still make the flower tassels. Shayla Swanson:           22:58                We’ve tried to find someone who can help us make them but no luck so far. So, so we have some weird weird little non transferable skills that we joke about in our space where like we're really good at tying knots really quickly because you need to tie four knots on a flower tassel. And then we have a pom pom we can put it on the top of our hats too. A little pom is really cute. We get lots of different colors and anyway, that's another piece when we try to pick our prints and patterns, we have to try to figure out if we have tassels that work with the prints and patterns. Shannon Sepulveda:                              And so if someone wants to do a custom order, they can pick their hat print, tassel, logo. Shayla Swanson:           23:44                And that's kind of what's nice about say working with us versus other larger businesses that do custom work is that we can really say like, you'll get, you know, get an email saying like, these are all of your tassel choices, these are your fabric choices for your hats. It's kind of very customized. Very cool. Shannon Sepulveda:                              So why don't you talk a bit about your price point? Because for the life of me cannot understand how you make everything in Bozeman and the hats are still $30. Wow. Because that's pretty awesome, I think for a company to be able to do that. Shayla Swanson:           24:20                Yeah. The honest truth of it is this is the healthy, wealthy, smart podcast. Let's just say I probably won't be getting overly wealthy, but I love what I do. And so it doesn't matter too much. But it is true. There's something, the reality of it is that if you want to be really profitable in the apparel industry, I think you definitely have to send your stuff to places where they don't have to pay people much to make it the reality was sewing a hat or a piece of clothing is that it's touched. Every single seam is basically driven by a person. There are a few exceptions, but in general, a person is responsible for every seam on your clothing. Shayla Swanson:           25:11                Unlike an injection mold plastic piece or something like that where it's, you know, where it's really mechanized and automated. And so, yeah, as far as our price points go, we have to maintain some level of competition or competitive, you know, placement in the industry. So, yes, it is true that our profit margins are not as great as they could be, I suppose. But then we couldn't offer, we really, I think that we wouldn't have a business if we outsourced to somewhere like Asia or places because they have high minimums. They can't offer the flexibility that we can. So I feel as though, it's an interesting situation because I don't think we could do what we do using a different type of manufacturing model. Yeah. So what's really been great for us is that we have, this year in particular, we have really streamlined a lot of our production processes. Shayla Swanson:           26:07                I think we're getting faster and faster at everything we make, we're cutting down on complication and skews and things. Anyway, everything we can do to basically improve our efficiencies and make sure that we can be competitive with our price point and also be a healthy business. Yeah. So, yeah. So it's interesting. Shannon Sepulveda:                              Can you talk a bit about the contest? It seems like you have every year where someone designs a hat. Shayla Swanson:                                   Yeah, that's a fun one. So one thing that we have started to do, well I guess it's been probably five years of the contest now. We have a contest that runs every year in August or September, we call it our special sauce design contest. And what it is, is we basically send out a little pdf template and people can download it and basically send in a design idea. Shayla Swanson:           27:04                And what's really great is that we used to get comments, people would email us and be like, hey, why don't you have any hats that are blue? Or why don't you do this, this, this, or the other thing. And so it's been really great to be able to put the ball in our customer's court and have them tell us what they want to see. Every year we receive entries and we put them up on Facebook and we also allow people to vote on our website. You know, Facebook may or may not be a great avenue for that but yeah, people vote for their favorite designs and then we make them. So this year we had two really beautiful, we had a really beautiful floral that came through. We had basically two that were really neck and neck for first and second, so we decided to produce them both. Shayla Swanson:           27:49                And this graphic designer in town here in Bozeman that submitted this ridge line mountain design. And then what's really cool is that at the end of the year we kind of tally up how much we sold and then a percentage of the sales go back to the winners chosen charity. So yeah. So this year one of the hats we'll be donating to a foundation called the neo kids foundation. It's up in Sudbury, Ontario, which is where the winners of the contest live and that's where they wanted their proceeds to go. And then one of the designs here is going to go back to basically a fund for the Bozeman education. That foundation that supports kids that are homeless basically, who come and need some assistance that way. Shayla Swanson:           28:41                So we're really excited about that part of the contest too, cause it just gives us a chance to give back. Shannon Sepulveda:                              So we can find you in Bozeman. We can find you online. So why don't you tell us a bit about like where you're located in the country, what types of stores and like if people want to check out your products, where would they go? Shayla Swanson:                                   We are carried by about 200 retail locations across North America. So if you go to our website does have a store locator, which I will admit is about 90% complete. It's really hard to stay on top of all this stuff. We are distributed in the types of stores that carry us or generally like running shops. More like outdoor stores. Shayla Swanson:           29:32                Also anything that's kind of got a Nordic edge to it. Those shops typically carry us. So yeah, so we're available online. They're available about 200 retail locations and if somebody out there can think of a store that we should be in in that we're not, we always take suggestions for wholesale accounts that we should be reaching out to. So that's where you can find us. Shannon Sepulveda:                              Yeah, I was thinking about that when I was in Manhattan in November. I was like checking out stores. I was like where it just be as so many people complimented me on my hat. Cause I feel like New York is a lot of people tend to wear more muted things. Or in big cities in general, I think it's more muted. It's more muted. Shayla Swanson:           30:22                And that is one thing I will say is that we do, well, a lot of our patterns are kind of bright and colorful. We always make sure we have a black and white option. We always make sure we have a gray, you know, it's like we try to make sure we can also appeal to the more subtle Palette. Our winter product line has men stuff. And we always carry a black plain old basic black as well too. Our neck gator product is called our frosty. Kind of like the buff is sort of the Kleenex or the bandaid.  The brand that became the thing. So, my parents used to call it a chill choker. Shannon Sepulveda:      31:10                That was a new brand, like back in the 80’s. But we as children, I was growing up, we used to always call the chill choker. And I feel like it was wool and we wanted to just like rip your neck off and awful. And then they were like turtle fur, do you remember that? Shayla Swanson:                                   Well and that brand is still that brands still around there. You see them in places that carry us as well. Occasionally. But turtle fur is still around. We have a product coming out next fall. We currently make a like a neck breeder, but it's a lightweight net gate or color frosty for the neck. Next season, next fall we have a product that'll be coming out called throat coat. It's our aligned neck warmer. Shannon Sepulveda:      31:57                Oh, that's such a good idea. My son had, I think I got it at your clearance sale at the Cammo.  But it's really good idea to get, um, like a fleece lined one for the really cold days for, especially for downhill skiing. Shayla Swanson:                                   And the product we're, we're using the liner, we use them polar tech products to line our stuff. So for installation their fabrics and we're using a kind of a mid weight style, so it's like warm, but it's not going to be like saturated with breadth and moisture, like a fleece might be. And then it like freezes and it's stinky. My team might still be stinky, hard to say, but yeah, there anyway, all this stuff you try it, you try to think about, but it's something that's just a reality. Shannon Sepulveda:      32:49                There’s a place in Bozeman where you can Nordic ski and it's like all sourdough, right? So it's all up for nine miles, go all the way up for 10 all the way up for 10 miles. And so you get super sweaty all the way up and then you come down and you pretty much don't really have to ski on the way down and you're buff just becomes like an icicle because just like knock knock, by the time you get to the trail head because you've sweated all the way up and then you just freeze, freeze all the way down, all the way down. That's a tough, tough trail to dress for. You have to have like a backpack of layers to it. Right. To get down, to get down comfortably. I typically choose to just be really, really cold at the bottom. Yeah. And then turn on and then get in your car and turn on your seat heater. By the time you get to the house, then the cars finally warmed up and then you feel pretty good. What's new in the future? What can we look forward to? Shayla Swanson:           33:50                We have a few new products next season. We have really cool new patterns that are kind of basically images of our natural world that are going to be placed in the hats and the headbands anyway, so we're venturing out a little bit from what we typically do, but I'm really excited about. It's been well received by the stores that have seen the line already. So we have some new prints and patterns. It's usual. And then we have a couple of new headwear products that are sort of like hybrids of stuff we've already been doing just to I guess diversify the line a little bit and make sure everyone can find products that are aligned and warm enough for them. Shayla Swanson:           34:37                Anyway, that's kind of confusing. But I guess just in general, I'm our main product designer and I've been having children for the last few years and I haven't been feeling overly creative. My mom brain has, has really, I would say, shut that down for me. So I'm feeling like I've turned a corner here. I have a nearly one year old and I can, I'm feeling like I can start to think again. And so I'm looking forward to seeing what that, what that brings because it's always when I'm outside skiing or outside running or hiking that ideas come to me where I'm like, Ooh, this is, this would be a great product. So I'm looking forward to that. And so as far as what's coming next, I have a few things on the immediate horizon and then after that we'll see. Shannon Sepulveda:                              Cool. Yeah, I feel like you need like for at least for headwear winter headwear I feel like you need like the fleece line warm hat for like walking around town. And then you need like the thin hat for exercising and then you need the thin headband. Cause sometimes it's just your ears it get cold. And then you need the fleece lined headband. And then you probably need more stuff, but those are like my four go tos for like winter. But you definitely need the like non, it's nice to have the nonactive totally fleece lined hat for like warmth. Shayla Swanson:           35:30                The two products that we make that I think are good for casual or activity on a cold day. If you will athleisure headwear, we make a slouchy beanie. It's kind of like a slightly more, styled hat I guess. And it's, and it's really warm and cozy. So I, that's my like where around Go to and then we make our chill. Shayla Swanson:           36:19                Tuke is another one that you can wear casually in and look pretty cute, but it also works really well if you're skiing on earth, doing something on a cold day. And that's the one that has our little swirl closure at the top where you can kind of create some space and vent a little bit if you get too hot or you can throw a topknot out there if you, if you're so inclined. I never have hair long enough to do that. And that wasn't an intended benefit. The ponytail through the hole. People have figured out how to do that. Ooh, it's really cute picture of that on our website. And right now actually of someone doing that who had long, beautiful hair and just put the hat down over top of it and it's like, anyway. Shayla Swanson:           36:55                We have products that have more of like a standard ponytail hole right at the back of your head. But this one is kind of more at the top, which makes it a little weird, but it's still pretty cute if you have the right length of hair. I have recently kind of refallen in love with is our Bandura and it's basically like a kind of a pocket band. But what's nice about it versus some of the other brands that make more of like an active pocket band is this one. It doesn't, it looks more like an intentional addition to your outfit. So it's something you can work casual or active and basically it just looks like a little tank top sticking out from underneath whatever your layer over top is. Shayla Swanson:           37:39                So it's kind of hard to explain I guess on audio but it's like a fabric piece that goes around your waist. Elastic. Yeah, it's like a, it's kind of like a tapered fabric piece that goes around with the band around your waist. And it separated into six pockets and all the pockets are kind of semi secure, so they have a little flap over top and then they have an elastic drawstring waistband, so it's got some nice integrity. If you do pack it with stuff, it's not going to fall off. And like uses that. I, you know, I've been using it recently to cross country ski and I've thrown my water bottle in the back. And then I put my keys and my snack and my kick wax and my cork and I'm all, I've got everything I need. Shayla Swanson:           38:23                And what I also like is it's not tied around my waist. So that's really comfortable for me too. And then but other things I've heard people say like I've been at events where someone will come by and say, Oh, I wore this and while I was backpacking in Europe, I need another one. It was amazing. Like, so she said that she wore it everyday in Europe as kind of a money belt, but what was great is it just looked like a little black layer sticking out from under her shirt. So she's just, it was funny, she came, I didn't expect such a rave review from somebody, but she came back and was thrilled. And then it can also turn like any, it's great for cycling because if you want, if you want extra pockets but you don't want to wear a jersey that has pockets. You can throw that around your waist and then you can turn any shirt into a jersey. Shannon Sepulveda:      39:11                How about the sports bars or you're going to start making sports bras? Shayla Swanson:                                   I don't know. People ask me to, the two questions I get a lot. Are you going to make sports bras and then also are you going to make like cycling shorts with shammies? Oh, the thing I feel about both of those products is there's a lot of r and d that goes into making the perfect shammies and making the perfect sports bra and, and I'm just not sure we're, we're up for that. I don't want to throw something out to market and then being like, oh that actually is really not as good as the other ones you can find out there. So you know, maybe maybe it would be like, uh, yeah, probably not is realistically the answer. Shayla Swanson:           39:49                But I think what would be interesting is maybe we can find a way to supply people with like cute little shammy containing underwear that, you know, I can buy from someone else and then they can make sure that they can wear it under our shorts and then it would be kind of work for that as well. Shayla Swanson:                                   So to answer, I guess I should probably clarify like that's the kind of sports bra that maybe we could make, but if, but when it comes to making something that's really supportive and actually does a great job for women who have larger breasts, I don't think that would be hard. Shayla Swanson:           40:33                Yeah, there are some really great brands. Like there's actually a Montana based company called Anelle and it was founded by a woman in a small town in Eureka, Montana who I think she, well their company's based in Eureka. I think that's where she's from, but they make this amazing Bra for women with large breasts and like sports bra. They do a really great job and they're there. I see them at some of the trade shows I attend and am friends with some of the people that work for that brand, but so yeah, I think we'll leave it, leave it to the experts. Shannon Sepulveda:      41:06                Awesome. Anything else you want to add or talk about as far as Sauce and your company, Bozeman? Did you start it in Canada and then came to Boseman? Shayla Swanson:                                   Yeah. I moved here in 2003 to go to school. So I think we had made hats for one year before I moved here and then I moved here and I kind of became the US distribution center. Rhonda was still in Canada. But no, I guess, I mean it's become this really great and exciting thing. I didn't ever really anticipate for my hobby to grow into a business that would actually pay me a wage and it does. So it's pretty awesome. And I really like what I do, although I do wish every now and then, there wasn't a day when I learned, like, I kind of would like to like not learn an important lesson every day, be nice to have one or two days where I didn't think to myself, oh, that's something I need to remember. Shayla Swanson:           42:01                You know, I'm sure that's the case for most of us that you, I mean, you never want to stop learning, but sometimes you just wish it was a little bit easy for most entrepreneurs. I have been pretty good. I think one thing that has really helped me is that I truly have this, I learned how to lose early on, I guess with my ski racing. Like it's, you know, it sounds like a weird thing to say, but it's true. You know, you win some, you lose some. And I think it's important to learn how to lose and understand that it's not the end of the world and understand that really every time you try something, as long as you learn something from it, it's a success, you know? Shayla Swanson:           42:43                Yeah. So that's kind of how I try to move forward. I've only made one or two, like really expensive mistakes, so these ones are harder to deal with. But you know, we're all doing our best, so you gotta just have to do what you can and, and move forward. Shannon Sepulveda:                              Do you have any advice for any other female entrepreneurs? Shayla Swanson:                                   Oh, I think one thing I'm not doing a great job at, so this is I guess me telling someone to do different. I love every part of my business and the problem I'm having right now is that I'm trying to do too much of it. And I've heard that that's a kind of a common thing, probably also a barrier to really making it big in some of these things as I have a little trouble letting go of certain aspects of my business. Shayla Swanson:           43:30                But truly it's not necessarily because I am like super type A and can't let someone else do it. It's more just cause I really liked doing it. So anyway, I have to, I have to figure that out for myself. So I guess my advice to someone would be if you can, you know, delegate and do a good job of getting someone else to take care of some of this stuff off your plate is probably a good idea. Shannon Sepulveda:                              What I find is, I mean, after I started my own practice, it was great and I love it, love it, love it. But you can't turn off. No, there's no, especially with kids too, it's like I would love to be able to turn off, be present, and I'm trying really hard to do that. But it's hard. There's always something to be done. Shayla Swanson:                                   And that's one thing, you know, having kids, like before I had kids, it was, I worked long days, I liked what I did and then I went home and that we didn't even have internet at our house at that time. Shayla Swanson:           44:21                We did that on purpose. My husband and I just decided like, we want to work when we're working and we want to not work when we're at home. And so we had this great little like work home separation was really helpful. And now I can't have that because there and we don't really, we, my husband and I swapped to take care of our kids. So basically I'm either working or I'm taking care of the kids and there's never enough time to do either one. And then you have to sleep because if you don't sleep, you get cranky. So yeah, I don't have a great solution for that. I think you just have to do what you can to try to turn off when you're with your kids and keep a list. I think a list is really critical because then you can turn off your brain as long as the stake has been planted somewhere where you know you won't forget what to take care of. Shayla Swanson:           45:05                I read that in a great book. It was called, I think it was called getting things done and that was his main, main, main advice was you only have, like if it's, you have one place where you keep track of that kind of stuff and only one, like you don't have a phone and then a calendar and a little mole skin notebook. And then you have one place where you keep track of things and you always write down what you're doing and what you need to do. And then that way when it's time to not think about it, you don't have to think about it cause you know where it is. And you know that you won't forget because it's in that one place. Shannon Sepulveda:      45:40                That's such a good idea. It's really helpful because like last Friday it was late. I was trying to get all my paperwork done and I knew I had all day. Monday is my admin day, but I still felt like I needed to get it done on Friday. But if I had just re wrote it down, these are the things we're going to do on Monday, then I come back on Monday and I finished that. Right. All there. Shayla Swanson:                                   Thank you. Getting things done. Book. I don't remember who, that was helpful. It was a good book. Shannon Sepulveda:                              Why don't you tell us where we can find you? Social Media, etc. And how we can get in contact with you. Shayla Swanson:           46:32                Sure. So I'm online, we are at www.sauceactive.com. I'm on social media. You can find us at Sauce active on Facebook. That's Facebook and Instagram primarily when we actually post. And if you want to get in touch with us by email info@sauceactive.com is probably the best email address. Shannon Sepulveda:                              So if someone who is listening has a great store that says, Hey, they should carry sauce, we should email you. Shayla Swanson:                                   That would be great. That would be great. If you have anything to anything to say, we'd love to hear from you. Shannon Sepulveda:                              Do you have a newsletter? Shayla Swanson:                                   Oh Great. Yes, we do have an email newsletter that we send out. It's not super regularly regular, so don't, don't be afraid that of a bombarded inbox. But there is a newsletter sign up at the bottom in the center of our website, so we do send that out. Shannon Sepulveda:                              Cool. And why don't you tell us about the gift to our listeners. Shayla Swanson:           47:23                That is great idea. So if you want to buy something on our website, we would love to offer you 20% off if you enter code hws19. So that's hws19 20% off online Shannon Sepulveda:                              That's a good deal. It's a really good deal. Especially, like I was saying, I don't know how you make hats for $30 in the US because they're awesome and we support the local community Shayla Swanson:                                   And you're supporting our sewers, Linda, Laura, and Karen, which I think is pretty fun. So you're not just, you know, buying a hat. You're actually supporting Linda, Laura, and Karen and Shayla. Shannon Sepulveda:                              Well, Shayla thank you so much for coming on the program and we really thank you, it was really great talking to you. Shayla Swanson:                                   Thanks. Thanks for having me. It was really fun.   Thanks for listening and subscribing to the podcast! Make sure to connect with me on twitter, instagram  and facebook to stay updated on all of the latest!  Show your support for the show by leaving a rating and review on iTunes!  

Dr. Bailey is Doctor of Physical Therapy, earning her degree from the University of New England. She is a Board Certified Women’s Health Physical Therapist and Prenatal and Postpartum Exercise Specialist with training in Pilates. Dr. Bailey has extensive training in maternal pelvic health and exercise through the Pelvic Rehabilitation Institute and countless years of mentoring and work with women of all ages. Dr. Bailey also has a special interest in family dynamics and early childhood development earning her bachelor's degree in Family Studies from the University of New Hampshire. Dr. Bailey lives in New Hampshire with her husband, 4 year old daughter and 9 month old son.

On this episode of the Healthy Wealthy and Smart Podcast, Shannon Sepulveda, DPT guest hosts and interviews Antony Lo on biopsychosocial considerations for the female athlete. Antony has earned his degree in Physiotherapy, a Masters in Physiotherapy and took part in the Musculoskeletal Physiotherapy Specialisation training program – the highest form of training a physiotherapist can take in Australia. Having successfully grown 2 private practices (Sans Souci Physiotherapy Centre and Penshurst Physiotherapy Centre), Antony sold these to concentrate on his Specialisation Training Program and developing educational courses for health professionals and the general public. He still consults at 2 locations in Sydney seeing everyone from children to the elderly, as well as his sports-specific patients. He also travels around Australia to deliver seminar information and provide consultations for those interested in his approach. In this episode, we discuss: -How do we hurt females with exercise? -Practitioner language and iatrogenic harm -Advice for the female athlete navigating the healthcare system -Antony’s experience treating diastasis recti -And so much more!   “Holistic women’s health is more to me than what is just happening in the pelvic area.”   “How you do the exercise is much more important than the exercise you choose.”   “We don’t actually know mechanistically why things happen.”   “If we make something a problem and then we make a product to solve the problem, you can make money from that.”   “Being a nice person goes a long way in helping people much more than technical knowledge.”   For more information on Antony: Physiotherapy since 1993. During this time, he has earned his degree in Physiotherapy, a Masters in Physiotherapy and took part in the Musculoskeletal Physiotherapy Specialisation training program – the highest form of training a physiotherapist can take in Australia. Having successfully grown 2 private practices (Sans Souci Physiotherapy Centre and Penshurst Physiotherapy Centre), Antony sold these to concentrate on his Specialisation Training Program and developing educational courses for health professionals and the general public. He still consults at 2 locations in Sydney seeing everyone from children to the elderly, as well as his sports-specific patients. He also travels around Australia to deliver seminar information and provide consultations for those interested in his approach. Antony can help you in a number of ways – his unique skill set and approach allows him to help those in pain – from those with acute injuries to those with long-term chronic pain – and those who are interested in enhancing their performance for sport, work or recreation. He mainly uses exercise, manual therapy, dry needling and various other techniques to help his clients. A big emphasis is placed on teaching you about your condition, what to do about it and how to help yourself.   For more information on Shannon: Shannon Sepulveda, DPT, M.Ed., CSCS, WCS is the owner and Physical Therapist at Shannon Sepulveda, DPT, PLLC. She is an Orthopedic and Women’s Health Physical Therapist and is currently the only Board-Certified Women’s Health Physical Therapist (WCS) in Montana. Shannon received her undergraduate degree from Dartmouth College, Masters in Education from Harvard University (M.Ed.) and Doctorate of Physical Therapy (DPT) from the University of Montana. She is also a Certified Strength and Conditioning Specialist (CSCS). She has been a practicing Physical Therapist in Bozeman, Montana for over 6 years. In her free time, she enjoys running, biking, skiing, hunting and spending time with her husband, son and daughter.   Resources discussed on this show: Physio Detective Website Physio Detective Twitter Physio Detective Facebook Antony Lo LinkedIn Physio Detective Youtube Bulletproof Your Core and Pelvic Floor Email: Antony@physiodetective.com   Thanks for listening and subscribing to the podcast! Make sure to connect with me on twitter, instagram and facebook to stay updated on all of the latest! Show your support for the show by leaving a rating and review on iTunes!   Have a great week and stay Healthy Wealthy and Smart!   Xo Karen    

On this episode of the Healthy Wealthy and Smart Podcast, Shannon Sepulveda, DPT guest hosts and interviews Brianna Battles on training post­partum athletes. Brianna Battles is the CEO of Everyday Battles LLC. She specializes in coaching pregnant and postpartum athletes, as well as educating coaches on how to help athletes navigate the physical and mental considerations of athleticism during these chapters in a woman’s life. Brianna has online courses and resources for both fitness professionals and athletes and is the founder of the movement and online education, Pregnancy & Postpartum Athleticism. She has built an international team of coaches who are equipped to work with pregnant and postpartum athletes. In this episode, we discuss: -Common diagnoses following pregnancy that impact an athlete’s performance -How trainers and physical therapists can collaborate for the postpartum athlete -The good and bad of social media during the postpartum period -Cultural expectations surrounding what postpartum should look like -And so much more!   Adjusting a training regime during pregnancy and postpartum can be a huge psychological hurdle for athlete’s to overcome. Brianna has found that, “We have to make the most informed decisions possible without ego getting in the way.”   Shifting cultural expectations surrounding what you should look like or be able to do during postpartum is one of Brianna’s biggest goals. She stresses, “Birth is a big deal. Pregnancy changes your body. And postpartum is not just a six week timeline it’s an ongoing change.”   While social media can be full of inspiration, it may also only show us the highlight reel of how someone has been progressing through postpartum. Brianna reminds, “Never compare yourself to who you see on social media and what their story is.”   For more information on Brianna: Brianna Battles is the CEO of Everyday Battles LLC. She specializes in coaching pregnant and postpartum athletes, as well as educating coaches on how to help athletes navigate the physical and mental considerations of athleticism during these chapters in a woman’s life. Brianna has online courses and resources for both fitness professionals and athletes and is the founder of the movement and online education, Pregnancy & Postpartum Athleticism. She has built an international team of coaches who are equipped to work with pregnant and postpartum athletes. Brianna is an advocate for women who want train during pregnancy and make a sustainable return to performance, lifestyle, function, career and activity in the postpartum chapter. She has been able to accomplish this not just with her own coaching efforts, but by also educating coaches to do the same in their communities and online. Brianna has a local strength and conditioning program, but has shifted her focus to working online and traveling for seminars in an effort to reach a broader audience. She has experience in coaching in Division 1 collegiate athletics, corporate wellness management, personal training, strength and conditioning, presenting, remote coaching, mentoring and habits. Brianna has her Master’s Degree in Coaching and Athletic Administration and her Bachelor’s degree in Kinesiology. She is an active member of the NSCA where she is a Certified Strength and Conditioning Specialist (CSCS), and a USAW Sports Performance Coach. She has completed multiple continuing education courses and mentorships in the women’s health and strength and conditioning realm. She lives in Southern California with her husband, 2 sons (Cade and Chance) and 2 boxers.   For more information on Shannon: Shannon Sepulveda, DPT, M.Ed., CSCS, WCS is the owner and Physical Therapist at Shannon Sepulveda, DPT, PLLC. She is an Orthopedic and Women’s Health Physical Therapist and is currently the only Board-Certified Women’s Health Physical Therapist (WCS) in Montana. Shannon received her undergraduate degree from Dartmouth College, Masters in Education from Harvard University (M.Ed.) and Doctorate of Physical Therapy (DPT) from the University of Montana. She is also a Certified Strength and Conditioning Specialist (CSCS). She has been a practicing Physical Therapist in Bozeman, Montana for over 6 years. In her free time, she enjoys running, biking, skiing, hunting and spending time with her husband, son and daughter.   Resources discussed on this show: Email: briannabattles@everyday-battles.com Brianna Battles Website Pregnancy and Postpartum Athleticism Website Brianna Battles Instagram Brianna Battles Facebook Women’s Health APTA Thanks for listening and subscribing to the podcast! Make sure to connect with me on twitter, instagram and facebook to stay updated on all of the latest! Show your support for the show by leaving a rating and review on iTunes!   Have a great week and stay Healthy Wealthy and Smart!   Xo Karen  

LIVE from the Combined Sections Meeting in New Orleans, Louisiana, Shannon Sepulveda guest hosts and interviews Julie Wiebe on pelvic health and the female athlete. Julie Wiebe, PT has over 20 years of experience in both Sports Medicine and Pelvic Health. Her passion is to return women to fitness and sport after injury and pregnancy and equip pros to do the same. She advocates for the awareness of pelvic health issues in fitness and promotes innovative solutions for women through her blog, videos and social media. She shares her evidence-based, integrative approach internationally with both professionals and women through live and online educational programs. Find out more and connect with Julie at www.juliewiebept.com In this episode, we discuss: -How to support pelvic floor health for return to sport in the female athlete -Linking orthopedic and women’s health physical therapy -When to refer your athletes to a pelvic health physical therapist -Educating coaches on incontinence in the adolescent female athlete -And so much more!   Pelvic health is a component of an athlete’s sport performance as Julie encourages, “Start to think about the pelvic floor as more than just something we can strengthen, it’s something we can control and have it perform.”   The pelvic floor has an important role in the body’s proximal control and stability system. Julie stresses, “There is really no separation in the body, the pelvis and the pelvic floor are part of everything.”   Orthopedic physical therapists can include pelvic floor rehabilitation in their return to sport protocols as Julie reminds, “If we understand the pelvic floor and the pelvic floor complex as a muscle group, just treat it like any other muscle group and talk about it that way.”   For more information on Julie: Julie Wiebe, PT has over twenty years of clinical experience in both Sports Medicine and Women’s Health. Following her passion to revolutionize the way women recover from pregnancy and return to high levels of fitness, she has pioneered an integrative approach to promote women’s health in and through fitness. Her Diaphragm/Pelvic Floor Piston Science concepts have been successfully incorporated by rehab practitioners and fitness professionals into a variety of populations. Julie is a sought after speaker to provide continuing education courses and lectures internationally at clinics, academic institutions, professional organizations, state and national professional conferences. Julie maintains a cash-based clinical practice in Los Angeles and shares her approach to bridge the gap between rehab and fitness with pros and women worldwide through online courses and mentoring. A published author, she advocates for awareness of pelvic health in fitness on her blog and through social media (Twitter/FB/IG-JulieWiebePT) www.juliewiebept.com When not trying to change the world one pelvic floor at a time, Julie is happy to focus on her first passions: being mom to the Z’s (Zoe and Zack), and wife to David.   For more information on Shannon: Shannon Sepulveda, DPT, M.Ed., CSCS, WCS is the owner and Physical Therapist at Shannon Sepulveda, DPT, PLLC. She is an Orthopedic and Women's Health Physical Therapist and is currently the only Board-Certified Women's Health Physical Therapist (WCS) in Montana. Shannon received her undergraduate degree from Dartmouth College, Masters in Education from Harvard University (M.Ed.) and Doctorate of Physical Therapy (DPT) from the University of Montana. She is also a Certified Strength and Conditioning Specialist (CSCS). She has been a practicing Physical Therapist in Bozeman, Montana for over 6 years. In her free time, she enjoys running, biking, skiing, hunting and spending time with her husband, son and daughter.   Resources discussed on this show: Julie Wiebe Website Julie Wiebe Facebook Julie Wiebe Instagram Julie Wiebe Twitter Shannon Sepulveda Website Shannon Sepulveda Facebook   Thanks for listening and subscribing to the podcast! Make sure to connect with me on twitter, instagram and facebook to stay updated on all of the latest! Show your support for the show by leaving a rating and review on iTunes!   Have a great week and stay Healthy Wealthy and Smart!   Xo Karen    

Women’s Health is an Important, Yet Not Well Known Field   Lets Take A Look Into A Day of a Women’s Health Physical Therapist   In a typical orthopedic clinic, ...

Tasha Mulligan is working hard to teach women how to take ownership of their own health, beginning with knowledge of their own pelvic health.   Many have heard of Kegel exercises, but most are unaware of the entire pelvic basket of muscles involved in pelvic stability and support of their pelvic organs.  Her goal is to promote awareness of pelvic health and the control women have over their pelvic basket of muscles.  By establishing control, they can ease or resolve pelvic floor related symptoms that affect every woman's health and quality of life whether you have just given birth or you have reached the age of menopause Tasha Mulligan is a 37 year old mother of three with a passion for health and fitness.  As a Women's Health Physical Therapist and a personal trainer she co-founded PTpartnersLLC as has been working over the last 4 years to provide patient education to women throughout the world through her dvd, Hab It: Pelvic Floor, her Blog and “Ask Tasha” section on her website at www.hab-it.com, and through public speaking  engagements.  She recognizes that women are empowered with knowledge, so she is working hard give that information, to provide those explanations, to give that empowerment to women.   To order Tasha's dvd Hab It: Pelvic Floor, visit http://www.hab-it.com/?page_id=29