Podcasts about restore your core

In this heart-opening episode, Wendy welcomes Marla Mervis-Hartmann to share the story behind her book Befriend Yourself and the deeply personal journey that led her there. From navigating the complexities of food and body image to uncovering the deeper wounds beneath control and self-talk, Marla reveals what it really means to become your own best friend. The two explore how shame, addiction to busyness, and resistance to rest often stand in the way of healing—and how tuning into your body, receiving support, and embracing your full power can unlock a more compassionate, embodied way of being. If you've ever felt like rest is unsafe, or that your worth is tied to your willpower, this conversation is your invitation to slow down, soften, and trust that you are already enough.About Marla:As creator of Love Your Body Love Yourself, Marla Mervis-Hartmann assists women in finding a “YES!” to that question. After years of struggling with her own dysfunctional body-relationship, Marla has transformed her experiences into services to help women discover honor and appreciate their bodies.As a professional, Marla has been featured at TEDx Salinas. She is Best-Selling Author of BE-Friend Yourself~Finding Freedom with Food and Peace with your Body. Marla has followed her passion for women's health down many study paths, including women's sexual wellness; postpartum care; Restore Your Core educator; Tantra teacher certification; Yoga teacher training, and massage therapy. She has a Certification in Integrative Somatic Trauma Therapy. Marla has been Featured in major media outlets like ABC, NBC, and FOX. In all of her work, Marla is devoted to empowering women to feel good about themselves and to live the life they desire. She lives in Maui with her husband and son, working full-time as a professional coach, speaker, facilitator, and Reiki Master and Teacher.Connect with Marla:LoveYourBodyLoveYourself.com Get her book: Be-Friend Yourself: Finding Freedom with Food and Peace with Your BodyOn Instagram @loveyourbodyloveyourselfalwaysOn Facebook On YouTube________________________________________________________________________________________ Say YES to joining Wendy for her: Say YES Sisterhood PWH Farm StaysPWH Curated France TripsInstagram: @phineaswrighthouseFacebook: Phineas Wright HouseWebsite: Phineas Wright HousePodcast Production By Resonant Collective Want to start your own podcast? Let's chat!Thank you for listening to the Say YES to yourself! podcast. It would mean the world if you would take one minute to follow, leave a 5-star review, and share with a friend.

Hey Girl! Today's episode dives into my recent healing journey from an Iliac Stent Placement to treat my PeVD (Pelvic Venous Disorder or Pelvic Congestion Syndrome) and more about what I have been working on during my recovery to help you succeed in reaching your health and wellness goals this year! Are you a busy mom or woman  who is tired of peeing your pants when you sneeze, cough, jump or run? Maybe you're postpartum and wanting to restore your pelvic floor and core so you can feel strong and confident in your body, but not sure which exercises are “safe” and which might make your problems worse? How are you supposed to exercise and heal  if you have no time or energy?

Hi Love! Today we are talking breath work! What does that look like? How should we do it? Why is it the KEY to restoring your core function? So if you have done all the core exercises and haven't seen the changes you want or have trouble reaching your goals. Or maybe you have heard of breath work, maybe you tried it a couple times, but it didn't work for you so you stopped? But you are still dealing with pain, leaking and dysfunction. Then it is time to really understand why the breath work is so important and why I beg you not to give it up! Stick with it and inside this episode I promise you will leave feeling confident as to how it's supposed to happen and why you need to use it with everything that you do.  It will also bring you a lot of mental peace and reduction in anxiety.  Inside this episode we will discuss all the benefits of breathing, how you may be breathing poorly and causing the dysfunction in your body.  Mostly we will discuss how you can use the breath for healing and restoring strength within your core and entire body.  So if you want to learn the KEY to healing and restoring your core stay tuned! I got you!    Put those AirPods in, grab your water, roll out your mat and let's connect!   Join my VIP Insider group and receive my Newsletter full of great tips and tricks and upcoming resources! >   https://newsletter.balancedmomtality.com/    Learn >  www.balancedmomtality.com   Connect or Inquiries About Wellness Consults> PTDes@balancedmomtality.com    Community> https://www.facebook.com/groups/1696216757461633/    Facebook> @thebalancedmomtality   Instagram> @the_balanced_momtality

Shabbos Chanukah, Likkutei Sichos Chelek Chof page 207 Theme: My Light is Enough. When its for the mitzvah, whatever I've got counts! Today's Sicha is sponsored by Henna Shomer: Empowering Frum Women Through Movement Henna's Restore Your Core and Prenatal classes offer a proven approach, grounded in a deep understanding of women's unique needs, to help you rebuild strength, prevent pain, and feel confident in your body—at every stage of motherhood and beyond. Mrs. Schapiro and I both highly recommend!! hennashomer.com 310.279.3315

Leave a review! Are you a new mom who wants to restore your core strength after birth? If so, you've likely heard the term Diastasis Recti. In today's episode, we dive into what (exactly) Diastasis Recti is, debunk some common myths, and even give you a powerful process to try at home so you can take the next step in your journey towards a stronger core and more stable lifts. By making a few small changes, you can see (and feel) a massive impact on your training performance, strength, and stamina. What mama doesn't want that, am I right? So, if you're ready to restore your core strength, unlock the power of your breath, and feel excited to lift heavy again, let's dive in! Next Steps: 1. Restore Your Core in 3 Days 2. Pelvic Floor PT Locator 3. Leave us a review! (it takes less time than ordering a Starbucks drink)  I pray this blesses you!In His Strength, Laura Lindahl

Send us a textCandice shares a fitness lesson about letting go that may benefit your relationship, too.The psoas release exercise she talks about is part of the Restore Your Core program created by Lauren Ohayon. You can find Lauren on Instagram.You found me! If what you heard on the No Empty Chairs podcast gives you hope for more help, please schedule a free Conversation with Candice. You can also visit candiceclarkcoaching.com for more information about how coaching tools can help you keep your relationship with your children and your faith. While you're there, be sure to pull up a chair and sign up with your email to be the first to know about news and events for moms whose kids don't come to church. It's going to be okay, and even better!

After years of struggling with her own dysfunctional body-relationship, Marla Marla Mervis-Hartmann has transformed her experiences into services to help women discover honor and appreciate their bodies. Marla has been featured at TEDx Salinas. Marla has followed her passion for women's health down many study paths, including women's sexual wellness; postpartum care; Restore Your Core educator; Tantra teacher certification; Yoga teacher training, and massage therapy. She has a Certification in Integrative Somatic Trauma Therapy. Marla is author of the upcoming book “BE-Friend Yourself~ A Guide to Freedom with Food, Peace with your Body & Confidence in your Life.” Key topics: - how female body image issues are normalized in our culture - The negative messages women hear about their bodies from childhood on - The connection between negative body image and emotional eating - How your relationship with food impacts the way you show up in the world - How to shift negative self-talk - The difference between liking and loving your body - How we bypass our feelings about our bodies and what to do instead - The message behind Marla's new book, Be-Friend Yourself - The concept of pleasure and how it plays a role in a healthy relationship with food and your body Learn more about Marla and preorder her book at loveyourbodyloveyourself.com/book. Grab Erin's FREE Mental Health Toolkit here: https://mailchi.mp/70a7b1d81de4/mental-health-toolkit

After years of struggling with her own dysfunctional body-relationship, Marla Marla Mervis-Hartmann has transformed her experiences into services to help women discover honor and appreciate their bodies. Marla has been featured at TEDx Salinas. Marla has followed her passion for women's health down many study paths, including women's sexual wellness; postpartum care; Restore Your Core educator; Tantra teacher certification; Yoga teacher training, and massage therapy. She has a Certification in Integrative Somatic Trauma Therapy. Marla is author of the upcoming book “BE-Friend Yourself~ A Guide to Freedom with Food, Peace with your Body & Confidence in your Life.” Key topics: - how female body image issues are normalized in our culture - The negative messages women hear about their bodies from childhood on - The connection between negative body image and emotional eating - How your relationship with food impacts the way you show up in the world - How to shift negative self-talk - The difference between liking and loving your body - How we bypass our feelings about our bodies and what to do instead - The message behind Marla's new book, Be-Friend Yourself - The concept of pleasure and how it plays a role in a healthy relationship with food and your body Learn more about Marla and preorder her book at loveyourbodyloveyourself.com/book. Grab Erin's FREE Mental Health Toolkit here: https://mailchi.mp/70a7b1d81de4/mental-health-toolkit

In this episode, Kimberly and Lauren discuss her teaching journey, which led to the restorative exercise techniques Lauren offers in the women's health field. As a lifelong mover, Lauren went through several different yoga trainings and anatomical frameworks to arrive at a simple truth: there isn't a right or wrong, good or bad when it comes to understanding your body's needs. They discuss re-writing injury stories, and consider what leads women to medically intervene at different phases of life. In addition, Kimberly and Lauren talk about raising teenage girls. In this open hearted conversation, two somatic experiencing practitioners talk through their way of practicing what they teach.   Bio Lauren Ohayon isan internationally recognized yoga + Pilates teacher specializing in core and pelvic floor issues. She has been teaching for the past two decades. Lauren creates online exercise programs that are challenging, unique, safe, sustainable and life-changing. In addition to yoga and Pilates, she is certified as a Restorative Exercise Specialist™, in Neurokinetic Therapy® and in Anatomy in Motion. The web site Holy Shift yoga was her first online baby and has since become this web site under her own name. Nothing has changed but the name. Learn more at www.laurenohayon.com   What You'll Hear Supporting women in training their bodies The intersection of Anatomy and the Nervous system The pelvic floor world Movement as soothing Injuries as a yoga teacher Needing to dig less healing wells, instead dig one deep well Set one on a path of a more mindful way of moving Re-writing the stories of our injuries Distinguishing anatomy and biomechanics Somatic nervous system approach to exercise Feldenkrais technique was a big influence Letting your body teach you What leads us to try and intervene in our bodies as women at different life phases Good filters for not entertaining the cult/“you should” mindset Diet and protein Being sensory following nature and desire for warmth Parenting teens A mother who was a very experimental/exploratory teen Consent communication and safety Restoring your core- a central support system that receives and transmits To be restorative is to not approach the body through good/bad right/wrong anatomical frameworks Accepting the body's changes with aging   Resources IG: @thelaurenohayon Website: www.laurenohayon.com

Hey Girl! As you navigate your healing and fitness journey it can feel overwhelming and hard to know if you are focusing on what you are supposed to.  So I created a Restore your core check list that will guide you through the steps that you need to take when working on recovery and healing.  Whether you are pregnant, postpartum and just had a baby, had a pelvic/abdominal or back surgery or just are feeling weak and maybe experiencing some leaking, pain or prolapse this checklist will help guide you so you can make sure that you are not only addressing your symptoms and getting a stronger core, but will also optimize your functional movement patterns and much more! Inside today's episode I break down the different aspects in the checklist and help give you a framework on where to start with your healing journey! I have also created a checklist hand out that you can access HERE! restore-your-core-checklist.grwebsite.com If you are experiencing any pelvic floor/women's health issue like urinary incontinence/leaking, pelvic pain, pain with sex, urgency, heaviness/prolapse or any other back/hip/joint pain let's get you booked for a virtual coaching session or in person physical therapy session for a more individualized plan and one-on-one instructions so you can feel confident in your body and start healing today!!  Make Sure to reach out to> PTDes@balancedmomtality.com  AND/OR Join my FREE Facebook community for ACCOUNTABILITY and a safe and supportive place to share and support each other!> https://www.facebook.com/groups/1696216757461633/    Join my VIP Insider group and receive my Newsletter full of great tips and tricks and upcoming resources! > https://newsletter.balancedmomtality.com/   Follow and get tips/tricks on:  Facebook> @thebalancedmomtality Instagram> @the_balanced_momtalityLearn > www.balancedmomtality.com

I think it's easy to dismiss the importance of core strength as something only for those who are young or oriented to body image. But the truth is, your core is the center of your body. And it's actually a place where a lot of your whole body strength (and overall wellness) radiates from. According to today's guest, Mary Vidal, having a strong core is an essential foundation to both treating and preventing everything from chronic pain, to prolapse, to incontinence, to diastases recti and beyond.It's something to bring our attention to at any phase of life, but especially as we move through childbearing years and navigate postpartum pelvic floor challenges and also navigate the hormonal shifts and changes of perimenopause and post-menopause. She shares about how to assess your core strength in an easy to understand (super simple) way, some ideas about what core exercises are better than others (hint: kegels are often NOT the answer), and even a quick breathwork practice to help you begin to connect to and feel your core. We also talk a little about bone health and why it's especially important not just to address it once you're menopausal, but actually start to intentionally tend to maybe even as early as your 30's. It's an episode packed with practical tips, professional knowledge, and personal story... a perfect one for you in any age and stage in life -- from fertile years all the way to menopause and beyond. Listen to learn:why supporting your core strength goes far beyond a six packhow caretaking your core + pelvic health can prevent future issueswhy Mary sees core health from a holistic, whole life wellness lensthe simple 3 P's for assessing your corehow to know if you're not doing core exercises correctlythe myth about kegelshow postpartum and perimenopause and menopause change our pelvic floorways to support your body to age well (bone health, muscle strength, etc)Resources:Today's episode: Grab Mary's links to her website, socials, etcEpisode 19: The importance of pelvic softening with Chaya LeiaEpisode 55: How to heal diastases recti with Dr Christine KleinEpisode 61: Pelvic wisdom w Dr Emily WilsonEpisode 95: How to tend the "root" of your body w Dr Rebecca CohenIf you loved this episode, share it with a friend, or take a screenshot and share on social media and tag me @herbalwombwisdom.  And if you love this podcast, leave a rating & write a review! It's really helpful to get the show to more amazing humans like you.  ❤️DISCLAIMER: This podcast is for educational purposes only, I am not providing any medical advice, I am not a medical practitioner, I'm an herbalist and in the US, there is no path to licensure for herbalists, so my role is as an herbal educator. Please do your own research and consult your healthcare provider for any personal health concerns.

I have a guest wisdom holder who is bringing a unique view of the pelvic floor and how the practice of grounding can be a powerful tool for pelvic floor function. My guest here is Jenn Lormand of the duo that is Tighten Your Tinkler, two women who are authors, researchers, and moms on a mission to help people live with functional pelvic floor health whether that's after having children or any other reason a person is living with an under-functioning pelvic floor. This conversation, as you will hear me say a few times in the recording, really sparked some interesting connections for me about the pelvic floor and the earth and our feet as she brings together the pelvis and grounding. And as I'm recording this intro, I'm realizing even more how timely this was as Jenn and I actually recorded this back in September, and a busy schedule has sadly, but necessarily put the podcast on hold for a time. Part of what has kept me busy is a month long course I've been doing that is all about assessing and activating the chain of our body that connects the foot to the pelvic floor and core with Dr. Courtney Conley of Gait Happens and Lauren Ohayen of Restore Your Core. So as I listened back to this recording with Jenn in getting it ready to publish I heard even more great wisdom in what she shares here. Connect with Jenn & Christina:Website: TightenYourTinkler.com (use coupon code UNSCHOOLED)IG: @tighten.your.tinklerPrevious episode from Tighten Your Tinkler with Christina Walsh, PT - #75: Reclaiming Functional Pelvic Floor HealthWatch now at NaturalBirthCompass.com/FreeClassAfter watching this 15 minute video, you will know:What physiologic birth really is and why stages of labor, lists of hormones, and cervical dilation rates are not enoughThe most common points in labor where tissue damage occurs and how to prevent the causes of tears or episiotomiesThe difference between being 10 cm and being ready to push_______________________Further info & opportunities: Open your breath, connect to your pelvic floor, and prepare to relax with the Stillpoint Prenatal Breathwork Worshop Recording for free at NaturalBirthCompass.com/BreatheFree. Learn about The Natural Birth Compass Prenatal Wellness Program Here

What if I told you that the journey of childbirth, as unpredictable as it might be, can be transformed into a learning experience that empowers and enlightens? Join us this week as we journey through the rollercoaster of pregnancy and childbirth with Maria. Through her unique insights and candid storytelling, Maria narrates her transformation from an anxious first-time mother into a resilient woman, determined to learn and educate others about the realities of childbirth.Brace yourself as we delve into a riveting narrative about a three-day labor experience that challenged the boundaries of endurance and resilience. Our brave guest sheds light on her aspirations for a natural birth, the unexpected hurdles she faced, and the cascade of interventions that marked her birthing journey. Maria underscores the importance of scar tissue release for subsequent pregnancies and how past trauma can cast a shadow over these pivotal moments in life.As we conclude this episode, we explore how fitness and preparation can impact the journey of pregnancy and postpartum recovery. Join us as we delve into the Restore Your Core and Body-Ready Method programs, highlighting their role in supporting the ever-changing body of a pregnant woman. We wrap up by inviting you to our Golden Hour Birth Circle on Facebook, a community where we continue these essential conversations, offer support, and celebrate the golden journey of motherhood. Join us next week for more enlightening discussions and remember, you're golden!Connect with Maria on Instagram here!Join our Facebook group community here!To sign up for our newsletter visit our website and blog: www.goldenhourbirthpodcast.comFollow Liz on Instagram here and Natalie hereFollow us on Facebook here.

Save the date: 3rd Annual OTs in Pelvic Health Summit is happening August 17-18, 2024!Learn more about the first ever Trauma-Informed Pelvic Health CertificationGet Lindsey's 9 page OTs Map to the World of Pelvic Health.Meet Lindsey on the OTs for Pelvic Health Facebook Group!Check Out More OT Pelvic Health Content here.Find Lindsey on IG! @functionalpelvisMore about our 4 amazing panelists:Jessica HammondJessica became interested in acute OT post childbirth after being an acute care OT for 15 years and seeing a need and perfect fit for OT after having her 3 children. Her manger asked at a staff meeting if anyone wanted to be trained to treat men's pelvic health and bowel dysfunction and she volunteered! She also started an acute post-partum program and is now a full time Outpatient pelvic health OT.  It's been an exciting ride and she continues to be amazed how much more there is to learn on this wild adventure. She thrives on changing lives!How to find her on social: Facebook: Jessica Lynne   /    IG: @Jessica.Alger.Hammond Jessica DobsonShe is Minnesota girl working and living in the south with two small children and husband. She is a certified reiki and yoga instructor, viscerally trained, functional medicine informed practitioner, pelvic health therapist specializing in digestive health, and a self described health and wellness cheerleader! She is very passionate about guiding and educating patients on their own bodies and nutrition influences digestive in pelvic health. She is currently working on writing a book to inform clients and therapists on the relationship of pelvic health and nutrition! Music and dance is her love language.How to find her on social: IG: pelvicyogiOTMeghan KasperMeghan is an Occupational Therapist specializing in pelvic health, a massage therapist, and a myofascial release practitioner. She holds certifications through Restore Your Core and The Body Ready Method, and is in the process of finishing her PCES and Birth Healing Certificate. She has a private practice in North Andover MA treating Women's Pelvic Health with a focus on the prenatal and postpartum population. Meghan is passionate about mentoring new therapists interested in pelvic health and is a teachers assistant and guest lecturer at the course Pelvic Rehab Manual Assessment and Treatment techniques. Meghan is the mom of 2 boys, 2 cats and a golden retrieverHow to find her on IG + FB: @coreessencepelvicfloortherapy  Janelle GullanJanelle is a coffee drinker, piano player, reader, lover of dogs and guinea pigs, pusher of boundaries, as well as a wife and mother to two kids who keep growing up so fast. She is also an occupational therapist who supports women and to connect to their body so they can navigate mothering transitions with confidence and vitality. With an integrated focus on pelvic health, mental health and menstrual cycles, she explores rite of passage and the ways feminine transitions impact performance, roles, relationships, participation and joy. Based on her own personal experiences, Janelle is passionate about supporting birth injury and exploring the stories that live in our body and pelvic spaces. Her private practice is based in Melbourne, Australia, Wollongong (NSW) and the online space.  How to find her on social: Facebook + IG:  @thewildoran

Why do so many moms struggle with committing to a postpartum workout program?   Because it sets them up for failure from the get-go. The workouts are too hard. Rather than the workouts giving you positive reinforcement to come back the next day, they give you negative reinforcement and slap you with extreme muscle soreness afterwards.   This episode gives you a sneak peak into all the modules and bonuses from my signature program, Postpartum Abs Simplified. And guess what? For just a limited time, you can enroll and save $100 off. This special pricing, and lots of extra bonuses, are only good until August 14th!  So what do you get when you join PAS? Let's take a look inside:   Module 1: Core Activation Learn: the anatomy of the core understand the Pyramid Method and learn how to implement this method properly for the quickest and easiest core recovery at the beginning stages of healing.   Module 2: Healthy Habits We talk all things: posture sleep routines mama healthy hacks and so much more Module 3: Maintenance Mindset You'll learn expert techniques for: goal setting have access to mom- specific mindset affirmations and get an in depth look into my super power: schedules and routines! This, this is what gives you more time. And you only need 10 minutes a day. I'll make that happen for you.   Module 4 Weekly Workouts This right here is the meat and potatoes of this course. You want easy-to-follow workouts that take the thinking out of it all? You've got it. Pretend like you have your own personal Physical Therapist right inside your home giving you a private lesson.   Module 5: Ab Acceleration Learn my advanced ab exercises and accelerate quickly through the final module which will ultimately lead you to having full clearance to do any ab workout imaginable. Get those skinny jeans ready because you're about to be blown away with your results   PLUS... - Support + Accountability ( With Access to the Private Student Facebook Community) - Cheat Sheets, Calendars, Printables and PAS Workbook - BONUSES: $100 off, 4 Group Coaching calls with Dr. Jena, email accountability check-in emails weekly, The Ultimate Total Body Workout collection, The Restore Your Pelvic Floor mini course and Kindred Bravely 15% off promo code unlimited - all which go away on August 14th at midnight!  

Today we chat with Lauren Ohayon, creator of Restore Your Core® and co-creator of Body Ready Method®! This is a candid conversation about the embodied approach.How do we meet our clients where they're at and empower them to experience new patterns in their body? And do it in a way that does not induce shame, blame and negative thought patterns. How do we shift the "right vs. wrong" narrative? Too often, we think we are suppose to rush in, take charge and “save” our clients. This puts them in the same place that the modern industrial medical complex puts them. They end up outsourcing their own inner knowing, wisdom and embodiment to a perceived expert.Diastasis recti during pregnancy is expected, so why do we need core and pelvic floor prehab and rehab work? We talk about how society makes pregnant and postpartum people think that their body is not good enough. And the notion that there is always some ‘work' to do. With great knowledge comes great responsibility. Lauren and I discuss the importance, as professionals, of both understanding and being able to assess and work with clients through the deep scientific lens of movement patterns. And, doing so in an empowering way that firmly places the power back into the hands of the human in front of us. How do we educate and train our clients without inducing fear, hyper-vigilance and self blame? How do we educate and train our clients in the embodied approach? I invite you to listen in on this conversation.This episode also shares more about the background story of how Lauren and I came to join forces. We truly feel we are here  to bring this work to the world and we hope our work embodies our passion!Website: https://restoreyourcore.com/ Facebook Private Group: https://www.facebook.com/groups/restoreyourcore Instagram: https://www.instagram.com/thelaurenohayon/  Show Notes: https://restoreyourcore.com/professional-training/ 

Hey Friend! If you are pregnant or recently had a baby or have been experiencing any amount of urinary incontinence (leaking) or pelvic organ prolapse (heaviness), you have probably been told or heard about doing kegels to strengthen your pelvic floor.  Unfortunately, while it is great that pelvic floor dysfunction is becoming more widely discussed, it is also bringing awareness to kegels and how doing them can stop your leaking, pressure and other types of pelvic floor issues.  They are all over social media feeding the message that kegels should heal all.  This can be problematic for many reasons and unfortunately, can even make your symptoms worse in some cases.  So stick around for this week's episode, where we dive into a kegel, what it is and if it is something you should be doing to heal your pelvic floor/core system or if they may, in fact, be making them worse and what you should be doing instead.    So fill up your water, roll out your mat, and let's connect!   Join my VIP Insider group and receive my Newsletter full of great tips and tricks and upcoming resources! > https://newsletter.balancedmomtality.com/    Learn >  www.balancedmomtality.com   Connect or Inquiries About Wellness Consults> PTDes@balancedmomtality.com    Community> https://www.facebook.com/groups/1696216757461633/    Facebook> @thebalancedmomtality   Instagram> @the_balanced_momtality  

Hi Love! Today we are talking breath work! What does that look like? How should we do it? Why is it the KEY to restoring your core function? So if you have done all the core exercises and haven't seen the changes you want or have trouble reaching your goals. Or maybe you have heard of breath work, maybe you tried it a couple times, but it didn't work for you so you stopped? But you are still dealing with pain, leaking and dysfunction. Then it is time to really understand why the breath work is so important and why I beg you not to give it up! Stick with it and inside this episode I promise you will leave feeling confident as to how it's supposed to happen and why you need to use it with everything that you do.  It will also bring you a lot of mental peace and reduction in anxiety.  Inside this episode we will discuss all the benefits of breathing, how you may be breathing poorly and causing the dysfunction in your body.  Mostly we will discuss how you can use the breath for healing and restoring strength within your core and entire body.  So if you want to learn the KEY to healing and restoring your core stay tuned! I got you!    Put those AirPods in, grab your water, roll out your mat and let's connect!   Join my VIP Insider group and receive my Newsletter full of great tips and tricks and upcoming resources! >   https://newsletter.balancedmomtality.com/    Learn >  www.balancedmomtality.com   Connect or Inquiries About Wellness Consults> PTDes@balancedmomtality.com    Community> https://www.facebook.com/groups/1696216757461633/    Facebook> @thebalancedmomtality   Instagram> @the_balanced_momtality

Are you dealing with Diastasis Recti or wanting to strengthen your core postpartum? You want your stomach to look and feel like it did pre-pregnancy, you want to close your ab gap & see those changes in your body that will help you gain more confidence in it again. Maybe all the info out there about Diastasis makes you nervous about what you should or shouldn't do postpartum, but you're also staring down the PT test which may require some of those things that are supposedly not 'Diastasis safe', like Pushups, Sit ups, Planks, and Pull ups, so it leaves you feeling even more stressed about how to get back to everything you want to do in fitness. Today we're covering the most important things you need to know about Diastasis Recti, and also help you filter out some misinformation about it too: What is Diastasis Recti? The main factors that contribute toward and affect the 'mommy pooch' The 3 main elements that influence the healing process for Diastasis & the postpartum core & exactly what you should focus on to close your gap and restore the strength & function of your core to stimulate the most change the fastest What you DON'T need to worry as much about or fixate on, that the messaging out there is telling you  The Do's and Don'ts: how to know whether the exercises you're doing are Diastasis safe, & if your body is ready for them If you want to feel more confident in your body again, & train strategically to get more results in your core and overall strength & fitness, you're in the right place! ****Looking for a roadmap, a step by step plan to heal your Diastasis Recti & get back to Fitness Postpartum? Wanna get back to Lifting, Running, and the Military Fitness Test quickly after baby so you can feel stronger & more like yourself again? My signature 18 week Postpartum Program is for you! Learn more HERE. You can get started whenever you're ready. FREE PREGNANCY & POSTPARTUM FITNESS RESOURCES: Free Pregnancy Exercise Guide: How to Safely Exercise + Maintain Fitness Through Pregnancy Free Postpartum Fitness Guide: How to Return to Fitness Postpartum (for Military Mamas + Beyond)  

Meet Elyse:Elyse Sparkes is a Certified Core + Pelvic Floor Movement Rehab specialist, Certified Personal Trainer and Registered Yoga Teacher. Elyse is passionate about helping people exercise without peeing their pants, relieve chronic constipation, and improve overall pelvic health - all through movement. She draws from her background as a professional dancer, personal trainer, and yoga teacher. She is a certified Restore Your Core® teacher and has studied the pelvic fascia through the Franklin Method®. Elyse is the creator of #BeKindBodyMind, a method that helps people be more kind to themselves as they build strength, flexibility, balance, and confidence. Links & Resources:Pelvic Floor WorkshopsFree Body Kindness Journal downloadInstagramFacebookReady to turn your website into a marketing machine?  Grab my Free Website Power Integrations GuideFor the transcript and show notes:https://laurakamark.com/19

In this Part 2 of the Postpartum Fitness series, I cover the rest of the recommended postpartum fitness timeline for what to expect & how to optimize your recovery, and how to navigate common roadblocks or feelings of discouragement or internal pressures to bounce back. If you want to confidently return to running, lifting or CrossFit, training for the military fitness test, rucking, other tactical demands, or physically & mentally build up to performance & competitions like marathons or Ironmans, to know how & when to push yourself to get stronger postpartum, & to also be encouraged to give yourself more grace as you're adjusting to this new season of fitness & motherhood, this episode is for you. I give 4 tips for what to do if you're dealing with symptoms like leaking pee when running, jumping or lifting, or complications like a feeling of heaviness in your pelvic floor during exercise. It's not easy getting back to where we want to be Postpartum. But I believe our Athleticism, our fitness, our potential…doesn't have to end when motherhood begins. You deserve to get back to whatever you enjoy, or need to do, WITHOUT frustrating symptoms mama! We can do this together.   Free Postpartum Fitness Guide: How to Return to Fitness Postpartum for Military Mamas + Beyond BOOK A 1:1 COACHING CALL  Strong + Resilient Postpartum Fitness Program (18 week+ Plan for Busy, Active Mamas in the military + beyond who want to get stronger, heal their core + pelvic floor + regain confidence in their bodies again after giving birth) Free Pregnancy Exercise Guide: How to Safely Exercise + Maintain Fitness Through Pregnancy   OTHER RESOURCES: Overcome the Overwhelm (FREE guide to help you balance work + mom life with less guilt + more peace, with God at the center) Renew Group Coaching Program + Community (my signature coaching experience for women who want to balance family + career with Christ at the center, pursue integrated health & be supported by a likeminded community of women)   BOOK A DISCOVERY CALL OR CONNECT: Instagram @armedtotheheart armedtotheheart@gmail.com

In this series, I guide you through a recommended postpartum recovery timeline & the most essential things you need to know to safely & successfully get back to exercise after having a baby. In Part 1, I provide my top tips for physical recovery after birth, & how to ease back into exercise during the first 12 weeks postpartum. I'm here to help you restore your core & pelvic floor, and rebuild a strong foundation for lifting, running, & more.   After we give birth, when it comes to getting back into shape, so many of us are thinking, "I just had a baby, now what?" "Where do I begin?" We're far from where we want to be, & where we once were. We just want to feel more like ourselves again.   So if you too are anxious to get back to your routine, & want to get stronger and feel more confident in your body again, if you're ready to reclaim fitness for physical and mental health, I got you sister! Let's help you overcome any pressure, stress, confusion, or overwhelm in how to approach returning to exercise, and/or preparing for your military fitness test.   Free Postpartum Fitness Guide: How to Return to Fitness Postpartum for Military Mamas + Beyond BOOK A 1:1 COACHING CALL  Strong + Resilient Postpartum Fitness Program (18 week+ Plan for Busy, Active Mamas in the military + beyond who want to get stronger, heal their core + pelvic floor + regain confidence in their bodies again after giving birth) Free Pregnancy Exercise Guide: How to Safely Exercise + Maintain Fitness Through Pregnancy   OTHER RESOURCES: Overcome the Overwhelm (FREE guide to help you balance work + mom life with less guilt + more peace, with God at the center) Renew Group Coaching Program + Community (my signature coaching experience for women who want to balance family + career with Christ at the center, pursue integrated health & be supported by a likeminded community of women)   BOOK A DISCOVERY CALL OR CONNECT: Instagram @armedtotheheart armedtotheheart@gmail.com

Host Jeremy Quinby has a conversation with Lauren Ohayon, founder of Restore Your Core.  Have both recovered from chronic back pain in their 20's, they discuss how their experience healing back pain and their experience working with thousands of people over the course of their careers.They also discuss dysfunction that can occur related to the core and pelvic floor such as spinal disc issues,  diastasis recti, tight pelvic floor, and  incontinence, as well as ways to recovery. https://www.highwayto.healthhttps://www.instagram.com/thelaurenohayon/https://www.facebook.com/holyshiftalignmenthttps://restoreyourcore.comhttps://www.onestrongmama.comSupport the show (http://patreon.com/highwaytohealth)

There is a reason why we overeat! And you can change it. No, you don't need to continue struggling with food, your body image or your sexuality. Change is possible!Once you become devoted to your body and your health, taking care of yourself and listening to yourself will become possible. Taking care of your body is a spiritual practice. As creator of Love Your Body Love Yourself, Marla Mervis-Hartmann assists women in finding a “YES!” to that question.After years of struggling with her own dysfunctional body-relationship Marla has transformed her experiences into services to help women discover honor and find appreciation for their bodies.As a professional Marla, has been featured at TEDx Salinas. She was the leading body image expert and Reiki Master at Journey Malibu, a Drug/Alcohol rehabilitation center. Marla has followed her passion for women's health down many paths of study including women's sexual wellness; postpartum care; Restore Your Core educator; Tantra teacher certification; Yoga teacher training, and massage therapy. This collected body of knowledge shines through in her offerings of Love Your Body Love Yourself. In all of her work, Marla is devoted to empowering women to feel good about themselves and to live the life they desire.She lives in Maui with her husband and son where she works full-time as a professional coach, speaker, facilitator and Living Light Reiki Master and Teacher.www.LoveYourBodyLoveYourself.comWatch my Tedx TalkYour host:Tarisha Tourok is the founder of the Sexually Empowered Radiant Woman movement where women learn how to become radiant, confident and own the power and beauty of their sexuality no matter their size, shape, age or race. Visit our website at www.radiantwoman.co.nz/quiz2 to join the Radiant Woman movement.Discover how sexually empowered you are, the barriers holding you back and your unique path to soul-fulfilling sexual intimacy, take this quiz www.radiantwoman.co.nz/quizDone with feeling sexually dissatisfied? Watch my free class to discover your unique path to feeling free, sexy & attractive, and enjoying a soul-fulfilling sexual intimacy >> www.radiantwoman.co.nz/class

It is common for many women to experience postpartum complications like a prolapse. A prolapse happens when a part of your body (intestines or tissues) bulges or "falls out" into either the rectum or vagina due to weakened muscles structures and tissues. Prolapse doesn't only affect mothers outside of the advised childbearing age, but can also affect new moms as well. Many young mothers may be surprised or shocked to hear they developed a prolapse, but it is a very common postpartum condition, especially post-vaginal birth. Managing a prolapse - whether it be a vaginal prolapse, uterine prolapse, bladder prolapse, or other kind of pelvic organ prolapse - can add to the emotional and physical stress many new mothers may already be facing. However, it is possible to heal from a prolapse and make a full recovery! In this article I hope to address postpartum prolapse and how you can experience a full recovery. How Common is Prolapse After Childbirth During the postpartum period, it is common to experience a pelvic organ prolapse. The tissues and muscle structures that support your pelvic floor may have been weakened over the course of your pregnancy and during delivery. The weakness in the pelvic region can cause some of your pelvic organs (bladder, bowel, uterus) to slip out into the vaginal or rectal walls. Yet, though it is common for women to experience a prolapse post-pregnancy/childbirth, pelvic floor therapy can help improve the condition. In many cases, the initial presentation of prolapse can resolve on its own as you continue to heal - yet, there can still be complications in the future. Some of the most common types of pelvic organ prolapse post-childbirth include: Uterine prolapse –uterine prolapse involves prolapse of the cervix and uterus down into the vagina Bladder prolapse (cystocele) -involves a prolapsed bladder into the front wall of the vagina Bowel prolapse (rectocele) is the prolapse of the vagina into the back wall of the vagina or rectum. In some cases, these prolapses may coexist. Example: you may experience both a uterine prolapse and bladder prolapse at the same time. Prolapse After Delivery - Causes Pregnancy is the most common contributor to the development of a prolapse. The hormonal changes, physical stress and strain, and the additional weight of your baby can soften the supportive tissues and muscles in your pelvic floor. This can cause your pelvic organs to shift and move from their normal alignment. Along with the hormonal and physical demands pregnancy can place on your body, a vaginal delivery can also contribute to pelvic prolapse as well. The stretching and straining of the pelvic muscles beyond their limits can significantly compromise the strength and functionality of the pelvic region. Over-stretching can leave scarring and nerve damage resulting in damaged tissues and muscle structures - leading to pelvic organ alignment issues and can cause them to shift downward into the vagina. There are a host of factors that can contribute to various forms of pelvic organ prolapse. Some of the most common include: A traumatic deliveryBaby's birth weightPelvic floor muscle weaknessChronic straining during bowel movements, constipationChronic coughingMultiple pregnancies, deliveries How Do You Fix a Prolapse After Giving Birth? There are many options out there to help you recover from postpartum pelvic organ prolapse. It is important that after your delivery (once you've received clearance by your medical professional), to begin a form of postpartum rehab. Offerings can range between physical therapy, physiotherapy, or movement specialists (Restore Your Core). In many cases, you would treat this condition as you would any other physical injury: REST and light movement.

It is not uncommon for many postpartum people to experience complications such as pelvic organ prolapse postpartum. Vaginal and rectal prolapse occur when the supporting muscle and tissue structures become weakened during pregnancy and delivery. Despite common belief, prolapse does not only affect women who have had multiple pregnancies or are outside of the advised age, but it can also affect many postpartum people as well. It can be a surprising and shocking experience for many postpartums to discover they have developed a prolapse after vaginal birth. However, in some cases, the symptoms will resolve on their own as their body recovers from delivering their child or can be managed and healed through exercise and proper postpartum aftercare. In this article I hope to address the ways postpartum people can manage prolapse after childbirth and how you may experience a full recovery. How Common is Prolapse After Childbirth? The truth is, your pelvic floor and uterine wall experience a lot of stress during your pregnancy. In many cases, people will begin experiencing the complications of prolapse and other pregnancy related issues before they deliver their child. A stressful or complicated delivery is not always the culprit for POP or DR. As your child continues to grow within you, the supporting tissues and muscle structures are strained, which can lead to you experiencing complications even before birth. However, it is common for many people to become aware of these issues postpartum. The weakness in the pelvic region can cause some of your pelvic organs (bladder, bowel, uterus) to slip out into the vaginal or rectal walls. Despite many people experiencing resolved symptoms as they continue to heal after their delivery, many may still experience future complications. Some of the most common types of pelvic organ prolapse include: Uterine prolapse –uterine prolapse involves prolapse of the cervix and uterus down into the vagina Bladder prolapse (cystocele) -involves a prolapsed bladder into the front wall of the vagina Bowel prolapse (rectocele) is the prolapse of the vagina into the back wall of the vagina or rectum. In some cases, these prolapses may coexist. Example: you may experience both a uterine prolapse and bladder prolapse at the same time. Is it Normal to Have a Slight Prolapse After Giving Birth? In short, it is not uncommon for people to experience a prolapse after giving birth. As you undergo the many hormonal changes, physical strain and stress, and the weight of your child can weaken the supportive tissues and muscles in your pelvic floor – causing the organs to shift and become misaligned. Along with the hormonal and physical demands pregnancy can place on your body, a vaginal delivery can also contribute to pelvic prolapse as well. The stretching and straining of the pelvic muscles beyond their limits can significantly compromise the strength and functionality of the pelvic region. Over-stretching can leave scarring and nerve damage resulting in damaged tissues and muscle structures – leading to pelvic organ alignment issues and can cause them to shift downward into the vagina. There are a host of factors that can contribute to various forms of pelvic organ prolapse. Some of the most common include: A traumatic deliveryBaby’s birth weightPelvic floor muscle weaknessChronic straining during bowel movements, constipationChronic coughingMultiple pregnancies, deliveries How is Postpartum Prolapse Treated? There are many options out there to help you recover from postpartum pelvic organ prolapse. It is important that after your delivery (once you’ve received clearance by your medical professional), to begin a form of postpartum rehab. Offerings can range between physical therapy, physiotherapy, or movement specialists (Restore Your Core). In many cases, you would treat this condition as you would any other physical injury: REST and light movement.

Core exercises and workouts help strengthen the muscles in your abdomen, back, and your pelvic floor. In many cases, working out core muscles may aid in your ability to do physical activities, restore damaged muscle groups, and aid in load and weight lifting. However, there are many fitness gurus and exercise routines that encourage unhelpful and potentially damaging core exercises. One of the scenarios I run into many times with my clients is that they are encouraged to build core strength through navel to spine exercises. They are taught that in order to fully engage in fitness culture, they must try to achieve a flat belly or toned abs in order to be healthy. That cannot be any further from the truth. This is the heart of what I teach in the Restore Your Core program: navel to spine does not work. Arbitrarily pulling our navel in, tightening the core to do exercise does not rewire, re-pattern, remind our bodies of what they need to do all day long. And if you are working out 1-2 hours a day and doing a lot of navel to spine but then the other 12 hours a day of waking time, your core is not reflexively doing its job – then those 2 hours on the mat are not useful. In this article, we seek to address the proper way to pursue a strong core rather than doesn't sacrifice function for sexiness. How Long Does it Take to Restore Your Core? I wish I had an insta solution for addressing Diastasis Recti, but unfortunately, I do not. Getting a functional core is a process that involves many things including alignment, breathing mechanics and finally, the right way to train using exercise. The whole goal is to train your body to react and respond appropriately to your movements and activities. (Restore Your Core program is based on this approach.) Effective Core Exercises & Training Ensure you are not a belly breather. Belly breathing causes a lot of intra abdominal pressure and that can lead to a diastasis recti and pelvic floor dysfunction.Work on your posture and body alignment as both compromise your core.Stop sucking in your belly all day because that does not work. Here is an alternate way to practice core engagement that doesn’t suck, suck, suck your belly in and it actually works. Try it: Come to your hands and knees. Ensure that your spine has neutral curves: lower back has a slight arch and upper back is slightly rounded. Booty untucked gently. Look between your hands and imagine you have a cake between them with 100 candles. Inhale and exhale to slowly blow all 100 candles out. You should feel your belly lift away from the floor and tighten. That is your deep core. Do the same thing sitting. Sit comfortably with a neutral spine. Imagine now you are blowing out a dandelion. Slowly exhale and feel how your core responds. Amazingly, these simple exercises are key to effective core training. The next step is to get more and more complicated with the exercises so that each time your body needs support of your core – that exhale will direct the support mechanism to engage. The more you do that, again and again, and the harder and more progressive the exercises – the more reflexive your core will be. Your reflexive core will kick in for you for all of your activities because your deep internal support system will be back online.

Surgery for pelvic organ prolapse is a big deal. It is a big deal because you live in an age where you have many pathways to health, and don’t have to live with pelvic organ prolapse.Although surgery can be a viable, medically recommended option for many people, it is very invasive without a guaranteed outcome. Some people may find relief from their painful symptoms, yet, like many procedures, it can often require more intensive medical treatmenteven after the first surgery was performed. Surgery should be considered a last option when dealing with core, pelvic floor, or other related issues. To be clear, our goal here at Restore Your Core is to strengthen your core and pelvic floor so you can live without surgery being a part of your story. Thousands of women use our program with amazing success as an alternative route to surgery because we work to restore function and integrity to the pelvic floor. However, we do not judge anyone’s choice to have surgery and we understand that sometimes it is the only choice! We support all choices so we would like to use this article to educate you on those choices. Please note, even if you decide on surgery, one year of pelvic floor rehab is very much recommended to prepare the body as it is a major surgery. Table of Contents How Do I Know if My prolapse is Severe?  Surgery is for severe cases. So when are you considered severe? We strongly urge you to discuss it with your provider and get multiple opinions from doctors and therapists regarding your case.  It is important to recognize that pelvic organ prolapse can involve one or more of your pelvic organs, including your uterus, bladder, and rectum. After injury to or the weakening of your pelvic floor muscles, your organs can drop into the wall of your vagina. We break down the different types of pelvic organ prolapse in other articles, but for your knowledge, we will include a list here: Bladder prolapse- Cystocele (The most common)Rectum prolapse- RectoceleUterine ProlapseVaginal Vault ProlapseSmall Intestine Prolapse- Enterocele How Do I Know What Stage My Pelvic Organ Prolapse Is? Severity of Pelvic Organ Prolapse has to be diagnosed by your healthcare provider, but the general rule of thumb for staging is: Stage 1: Very minimal prolapse – organs still have a fair amount of support by the pelvic floor.Stage 2: Pelvic floor organs have begun to drop, but they are still contained inside the vagina.Stage 3: Pelvic floor organs have dropped to, or beyond the opening of the vagina.Stage 4: Pelvic floor organs have dropped completely through the vaginal opening. What Happens if Prolapse is Left Untreated? That is hard to know because some women have it for years and it can stay the same! However, for others, it can actually get worse. It can depend on a variety of factors, many might be out of your control: like tissue integrity and genes. Other elements, like movement and exercise choices are more in your control. Strengthening your pelvic floor can keep your organs from bulging further into the wall of the vagina without surgery.

Post-pregnancy pain, whether it be pelvic floor pain or joint pain, is a shared experience among many postpartum people. However, postpartum pain, especially in pelvic pain, can vary in frequency, length, and intensity. Some people may only experience short-term pain that lasts the first 4 – 8 weeks of their recovery and others may suffer from pelvic pain for up to or over a year after they’ve given birth. Pelvic organ prolapse and other forms of pelvic floor dysfunction are very common among postpartum people. Symptoms can vary in duration and severity, but many women are likely to experience a variety of symptoms during and after their pregnancy. At Restore Your Core, we’ve noticed similarities in many of our client’s stories. Some of the most common pelvic floor complications our clients experience include: Urinary incontinenceFecal incontinencePain during intercourseVaginal painRectal painLow back painPelvic painDiastasis Recti – separation of the abdominal musclesPelvic organ prolapsePubic bone painPelvic girdle pain Pelvic floor pain can be treated and relieved in many ways. Whether you visit a pelvic floor physical therapist or take part in a program like Restore Your Core, movement specialist or your physical therapists will utilize exercise methods designed to strengthen and restore function to your core, pelvic floor muscles, and relieve any painful symptoms you may be experiencing. In this article I will attempt to address the most commonly asked questions regarding pelvic pain after giving birth. How Long Does it Take for Your Pelvic Floor to Recover After Childbirth? After giving birth, your pelvic floor and core muscles will be in the process of healing for at least a year. Although many women may begin being active again after the first 8 weeks postpartum, often pelvic pain and the symptoms of diastasis recti may be experienced for months postpartum. Both your core and your pelvic region have gone through significant changes in order to accommodate your baby. Attempting to quickly get back into an exercise or workout routine may be unhelpful in your recovery – especially if you are already experiencing complications or painful symptoms. Every postpartum person is different and the recovery length can change depending on many factors. Healing can take anywhere from a few months to over a year, depending on whether or not there are underlying conditions which may be increasing the pain. While there are no overnight success stories, there are many many success stories of people like you who have healed their pelvic organ prolapse by taking these steps slowly and surely. However, there are many things you can begin doing now to help begin the healing process. Here is a video summary covering some of the steps you can take to begin healing your pelvic floor. Is it Normal for Your Pelvis to Hurt After Pregnancy? Yes! Postpartum pelvic pain is very common. During childbirth, your ligaments and joints become loose as your body is adapting to your child’s weight, abdominal separation, and increased heaviness in your pelvic floor. It is common to experience pain in your pelvic girdle, hips, and joints as a result. Light recovery exercises and movement can also cause minimal pain as you begin strengthening your pelvic floor muscles. Seeing a pelvic floor physical therapist or enrolling in a yoga or postpartum exercise program can help relieve urinary incontinence, back pain, and other postpartum pelvic issues.

Friends, it's January which means there's still time to change your mindset for 2021. Who am I kidding, anytime is a great time to make positive changes but why not start now?Today's episode dives deep into the mindset of starting small sparks with just one little action to transition into the journey of healing your pelvic health. Healing the physical body is just the beginning, the emotional body cannot be ignored any longer. This episode features Lauren Ohayon, who is an internationally recognized Yoga + Pilates teacher specializing in core and pelvic floor issues, and has been teaching for the past two decades.She creates online exercise programs that are challenging, unique, safe, sustainable and life-changing.In addition to Yoga and Pilates Lauren is also certified as a Restorative Exercise Specialist™, in Neurokinetic Therapy® and in Anatomy in Motion.Although Lauren started her journey as a yoga and pilates teacher she soon honed into the pregnancy and postpartum world once her own motherhood journey began. She realized the knowledge gap in the pelvic health world and was motivated to create a program to help women across the board. Thus her own program was born. Restore Your Core is a step-by-step program for women to heal their core and the pelvic floor, and has helped thousands of people feel strong and confident in their bodies again.Follow Lauren on Instagram, or YouTube You can join her 24K member Facebook group hereOr find her website at www.restoreyourcore.comAs always, join the revolution on Facebook and help us spread the Postpartum Revolution message! Questions? Comments? Suggestions? Want to be a guest on the show? Email Annie at thepostpartumrevolutionpodcast@gmail.comSupport the show (https://ko-fi.com/thepostpartumrevolution)

Lauren Ohayon is a core and pelvic floor specialist who founded Restore Your Core and the Restore Your Core Instructor Training. She has helped countless women improve their core and overall wellbeing in a holistic way. Links for this episode: https://restoreyourcore.com/ My Facebook group - https://www.facebook.com/groups/3175750335844246/?ref=share margaret@gutsngainswellness.com --- 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/margaret-steffie/message Support this podcast: https://anchor.fm/margaret-steffie/support

Pelvic Floor Therapy Pelvic floor therapy is recommended for conditions where the pelvic floor and core system is not functioning optimally. Pelvic Floor Dysfunction and its related conditions can be caused by many different things. These can include: InfectionsPregnancy or childbirthPoor postureTraumaChronic back painSurgery However, PFD can also seem to have no cause and present itself with a host of painful symptoms. In some women, the cause of PFD can be a result of postpartum diastasis recti. The pelvic floor is made up of muscles and other tissues which form a sling from the pubic symphysis to the tailbone. Many cases of PFD stem from a lack of sufficient support from the pelvic floor. These pelvic floor muscles assist in maintaining correct posture, abdominal and pelvic organ support, and aid in bladder and bowel control as well as sexual activity. If these muscles become overactive or overused (hypertonic), the results can be quite painful and function can decrease significantly. Less often, the pelvic floor muscles are hypotonic–lacking sufficient resting tension to perform their jobs. Yet, due to the complexity of the anatomy and functions of the pelvic region, the underlying cause of pain can be difficult to determine. In this case, the whole body must be treated and physical therapy including pelvic floor exercise can greatly aid in men and women in their healing process and recovery. Why do I need pelvic floor therapy? (POP) or pelvic organ prolapse is a type of pelvic floor dysfunction in which one or more pelvic floor organs (i.e. bladder, rectum, small bowel, uterus, etc) shift toward or down into the vaginal canal. This most commonly happens with conditions like diastasis recti, which create an imbalance of muscle and ligament tension supporting the pelvic floor; many people who have POP also have a DRA. Women who experience a pelvic organ prolapse sometimes describe the occurrence as feeling like a “stuck tampon,” a heavy pelvic floor, or as bubbles in the urethra. Some other symptoms present may include: constipationpelvic pain during sexurinary/fecal incontinence Most fitness gurus try to educate their clients with core exercise routines that engage the pelvic floor and the core together. They believe that if you engage your core in any activity, you should also engage your pelvic floor. However, I believe there is a lot wrong with this routine and practice. As a trained and educated professional, I never, ever attempt to teach pelvic floor muscles to engage in exercise. Rather, it is important to train the pelvic floor to lift and release appropriately depending on the exercise and the weight. This is what I teach in my 13-week program, Restore Your Core.

How to Test for Diastasis Recti? Believing you may have a diastasis recti can be a worrisome / frustrating experience. However, there is an abundance of information regarding diastasis recti recovery. We at Restore Your Core have designed a program specifically for women who are suffering from diastasis recti or other abdominal/pelvic floor issues. What is Diastasis Recti? Diastasis recti is the stretching or separation of the rectus abdominis (6 pack) muscles caused by the thinning of the linea alba (midline connective tissue). Diastasis recti separation leaves your abdominal organs unsupported, and if severe, can expose your digestive organs creating a stomach bulge.  This separation can range from being isolated above the belly button, within the belly button, and below the belly button sitting above the pubic bone. In some cases, the separation emcompasses the entire mid section of the core.  In both men and women, this gap can be created in the midline of your belly anywhere from the pubic bone to the base of your ribcage. During a crunch or sit-up, where one would normally feel tension and closure, there is a space in between. What Does it Look Like? Diastasis recti looks different from person to person. Although in some cases the symptoms can be painful and more present, in some people they aren’t noticeable at all. Below I address the most common and present symptoms you should be aware of in determining whether or not you may have a diastasis recti. Abdominal Bulge An abdominal bulge is not always an indication of a diastasis recti, yet, it can be a symptom.  This bulge, or stomach “pooch,” occurs when the abdominal organs become unsupported by the rectus abdominis muscles. This can appear as a cone shape or ridge above and within the area located close to the belly button. However, depending on where the diastasis recti has become isolated, the bulge can range from above the belly button, on the belly button (causing the belly button to flatten), or below the belly button just above the pubic bone. Testing for Diastasis Recti A self-assessment can be performed as follows: Lie on your back in a comfortable position. Bend your knees and place your feet flat on the floor. Place one hand on the midline of your core with your fingers pointing straight down on your abs.   If you need support for your head, place your other hand under your head and neck for support. Slowly lift your head and add minimal pressure to your fingers placed on your core. With no diastasis recti, there is the feeling of a toned wall as you lift your head up. If you feel a gap, or your fingers sink into your core, you likely have diastasis recti. In very obvious cases, you can feel the sides of your core muscles in between that gap on the left and right sides. Repeat the process for the areas just above your belly button and below your belly button to determine whether or not the diastasis recti is isolated or in your core as a whole.

This week I'm so excited to bring you Lauren Ohayon of the popular Restore Your Core and One Strong Mama programs. Lauren is a body expert who guides her clients to prepare for healthy births and recovery. I asked Lauren to come on and share with us, since I've had so many questions about preparing for and recovering from a first pregnancy. Whatever type of birth you are aiming for, I just love how Lauren describes how the body works and functions in a way that is totally understandable and holistic. We morphed from interview to conversation, but I think you'll really enjoy eavesdropping on that so I included our conversation on our brain's power over our bodies (so if pregnancy isn't on your radar you may want to skip ahead to about 2/3 through the episode to hear this). Sources from this episode: Restore Your Core One Strong Mama @thelaurenohayon on Instagram

Todays conversation is with Lauren Ohayon.Lauren Ohayon is an internationally recognized Yoga + Pilates teacher specializing in core and pelvic floor issues. She has been teaching for over 20 years.Lauren is the founder of Restore Your Core and One Strong Mama - 2 highly acclaimed Online programs designed to restore function for anyone with core / pelvic issues. Her programs boast online communities of over 25,000 women, over 8000 participants and nearly 100 teachers internationally.She is also the co-founder of the One Strong Mama podcast.We get into the biomechanics of the pelvic floor, pain philosophy, geeking out on body-mind connections, myofascial release and more.Lauren is a very easy to talk with person who is clearly passionate and excited about her area of specialty. Check out more about her at https://laurenohayon.com/As always, we hope you enjoy the show. If you like what we are putting out, please share positive reviews at wherever you listen to us from. And feel free to share with friends. We’d greatly appreciate it as we are doing these podcasts for your enjoyment and education.You can find more about Andrew at andrewrosenstock.comAnd more about Nikki at Nikkiolsen.comMany thanks to Explorers Society for use of their song " All In" from their majestic album 'Spheres' Please check them out here https://open.spotify.com/album/1plT1lAPWEQ1oTRbWOiXm3?si=eAL08OJdT5-sJ6FwwZD50g

We all want to age gracefully, but the truth is that aging isn't always glamorous. Women going through menopause deal with a lot of difficulties because aside from the emotional turmoil, there are also physical pains and dysfunctions like having osteoporosis. Women over the age of 50 are the ones most likely to develop this disease, but the good news is there's something we can do about it.  In this week's podcast episode, I talk with Sarah Purcell, a former investment banker turned Pilates and Yoga teacher. When Sarah was diagnosed with osteoporosis, she searched for ways to heal and found that movement and weight-bearing activity were the keys to fighting this disease.  During our conversation we discussed what osteoporosis is, the role of good nutrition for better health, how Sarah reversed her osteoporosis to osteopenia, the difference between osteoporosis and osteopenia, managing niggling aches and pains, and she also shows us a few exercises that we can do.  If you want to grow healthier and stronger as you age this episode is extremely helpful. Tune in to this podcast today!  What's Discussed in This Episode: How Sarah was diagnosed with osteoporosis [3:16] What is osteoporosis [4:57] The importance of good nutrition [5:11] Controversy of where to get the bone building elements [6:24] Wolff's Law [8:39] Menopause and osteoporosis [9:37] Sarah's solution to her osteoporosis problem [13:08] Bone density vs. bone quality [14:02] How osteopenia is different from osteoporosis [15:28] The first step to moving more - walking [16:43] Taking ownership of your health [21:53] The LIFTMOR protocol [23:06] Bone building exercise - deadlifts [24:02] Pathologic fractures with women who have osteoporosis [26:00] How to manage niggling aches and pains [26:57] Owning your ranges of motion [27:51] Breathing and alignment [28:33] Kyphosis, rhomboid push ups  [29:21] Type of movement for those with a rounded spine [30:39] The need to "make friends" with your body [33:51] Viewing exercise as our "job" [37:12] Sarah explains how she's helping women overwhelmed by weightlifting [38:10]  Further discussion on managing niggling aches and pains [42:57] The importance of having a community to get support [48:45] Other exercises to do [49:32] About the Guest:  Sarah Purcell is a long-time Pilates and Yoga teacher. She is certified to teach the Restore Your Core method that has helped her resolve the little aches and pains of peri-menopause and has created the Bone Boot Camp for Osteoporosis which promotes bone growth. Through weight-bearing activity, she successfully reversed her osteoporosis diagnosis into osteopenia.  She enjoys working one-on-one with clients to assess and tailor a program for them whether it's in-person in Florida, or online via Zoom.  Sarah's goal is to spread the word that aging does not have to mean core and pelvic floor dysfunction and aches and pains that keep coming back. And that we can grow stronger and healthier as we age! Resources: Check my latest podcast or listen to the previous ones (https://www.drmichellegordon.com/podcasts/)  Join the Menopause Movement with Dr. Michelle Gordon Online Community  Connect with me on Instagram (@drmichellegordon) Follow me on Facebook (https://www.facebook.com/DrMichelleGordon) Join in on the next beta group (https://bit.ly/betawait)   Visit Sarah Purcell's website (https://www.sarahpurcellmovement.com/) Books mentioned in this episode: Estrogen matters by Avrum Bluming, MD and Carol Tavris, Phd (https://amzn.to/3dTcxzg) Younger next year by Chris Crowley & Henry S. Lodge, MD with Allan J. Hamilton, MD (https://amzn.to/3f54PTS) Mini Habits (https://amzn.to/2Zwyf76) Connect with me on LinkedIn. For more podcast episodes, you may also visit my website. Tune in and subscribe to The Menopause Movement Podcast on Apple Podcasts, Spotify, and Stitcher. Thank you for tuning in!  See omnystudio.com/listener for privacy information.

In today's episode of Beyond the Basics Health Academy, Dr. Meaghan sits down with Lauren Ohayon. Lauren is the owner of Restore Your Core and is an internationally recognized Yoga and Pilates teacher that works with women around the world to restore proper function of the core and pelvic floor. Lauren discusses how the pelvic floor, core muscles, low back, and diaphragm are not only linked together as the foundation of posture and movement but how they are connected to our organs and the rest of the body as well. This is a great episode for anyone wanting to learn more about how to restore proper function to the core, pelvic floor, low back, and breath. In this episode we discuss: How the pelvic floor, diaphragm, and low back are connected How Restore Your Core takes a comprehensive approach to reconnecting various aspects of health How everything in the body is connected The importance of realizing that structure and function go together How to strengthen your body effectively so that sneezing, running, and coughing do not lead to urinary leakage How tight muscles reflect dysfunction How to put everything together in a movement puzzle so that full function and structure is restored Want to know more about Lauren and the Restore Your Core program? Visit restoreyourcore.com or follow Lauren on Instagram (@thelaurenohayon), Youtube, and Facebook. Thanks everyone for listening and remember to take care of yourselves and be kind to others.

The Connected Yoga Teacher Podcast  Ep 147: Core Myths with Lauren Ohayon   Description: At some point, either as a student or teacher, we have heard the phrase "engage your core". Some people are even conditioned to think that they should do this all the time! In actual fact, doing this is not as beneficial as we think it is, and it can be limiting to function and movement. Lauren Ohayon is an expert on the topic of core and pelvic floor issues, and on this episode, she busts through some of the common myths about core strength.   Lauren Ohayon is the founder of Restore Your Core, an online program addressing pelvic floor and core dysfunction, and helps thousands of women globally through her online programs, and Facebook groups. Lauren is internationally recognized for specializing in core and pelvic floor issues, and has 20 years of experience teaching yoga, pilates and functional movement. With her comprehensive exercise programs that are designed to be effective, safe and sustainable, Lauren focuses on helping people exercise well and move efficiently to gain core strength and ideal pelvic floor function.    When it comes to the core, many people assume that all core exercises are created equal, but this isn't the case. Lauren reveals the differences between different core exercises, and busts through some other myths around building core strength. She also explains what the core really should be doing and when, and dives into the issue of intra abdominal pressure, and conditions like prolapse and diastasis.   This is a hot topic that will benefit all yoga teachers, both in your own practice and in cueing certain poses, so be sure to tune in.   Key Takeaways: [5:53] Shannon introduces her guest for this episode - Lauren Ohayon. [7:22] What does Lauren do and who does she do it for? [8:42] When did Lauren start focusing on pelvic health and the core? [10:58] What is the core, and what is the core not? [13:08] Shannon and Lauren discuss their interpretations of the Core Four. [19:46] It is not always important to name muscles or dive into the anatomy to help people. [21:45] We often hear the phrase "engage your core". Lauren explains why this is not always helpful, and sometimes it can even be limiting to function. [25:10] Lauren explains the specific type of breath that engages the core, and why it engages the core. [27:57] Lauren highlights the difference between engaging your core and bracing your core. [30:54] Why have we gone so off track with our breath and how the core is working? [34:41] Lauren shares an analogy that she has learned. [36:46] What are some of Lauren's favorite core strengthening movements and poses? [40:04] Lauren shares some of her variations for boat pose [44:24] What are the three Bs that Lauren brings attention to? [47:22] What is something Lauren wishes yoga teachers would know about the core? [51:27] Connect with Laura on her websites or her Facebook groups to learn more. [52:21] What was something you picked up from this interview? Shannon would love to know.   Links: Pelvic Health Professionals Resources Lauren Ohayon Restore Your Core.com Restore Your Core Facebook Group Leslie Kaminoff Gratitude to our Sponsors Schedulicity and Pelvic Health Professionals.   Quotes from this episode: "Your core is really the integrated function of your whole body."   "In core function, one of the main elements of core function is that our core is designed like any other muscle in our body, to be reflexive, automated."   "If your core is not kicking in, ...whatever it's not doing, ... tightening it is not going to teach it to get there."   "To me, "engage your core" means to do a very specific type of breath. Your core will naturally pull in with that."   "We don't want excessive tone anywhere in our body. ... More tone is not always better."  

In today’s episode,  I interview Laura. Laura suffered from endometriosis and spent the few months leading up to trying to conceive is very mindful of her diet and lifestyle to regulate her cycles. She went on to conceive her first baby Link shortly after actively trying to conceive. Throughout her pregnancy, Laura became increasingly anxious about her birth and her diet. Devastatingly Laura’s first son suffered a stroke in utero, and she delivered him sleeping. To hear more about Laura’s journey tune into this week’s episode.   Today's episode is sponsored by women’s health physio Shira Kramer. Shira has helped thousands of women through pregnancy, postpartum and beyond, and has recently launched her 8-week online program, Restore Your Core, designed to help busy mums return to exercise safely post-bub with a focus on core and pelvic floor recovery. It includes daily exercises, interviews, and videos, all completed in the comfort of your own home for less than $20 per week.    Shira would like to offer Australian Birth Stories listeners 10% off the full price of her program, using the code RYCABS. To find out more about the Restore Your Core program head over to www.shirakramer.com.au

In today's episode I'm talking with pelvic floor specialist and mom of 3, Krista, about what you should be doing to make sure your core is in top shape. This is something that's critically important for all moms, whether you're in your first pregnancy or 10 years postpartum. Pelvic floor dysfunction can happen to anyone, at any fitness level, and impacts many areas of your life. Krista shares her personal experience with this, how she healed herself and how she's helping women everywhere keep their pelvic floor healthy for an easier time postpartum. Whatever stage of motherhood you're in, you need to listen to this episode. When you're done listening I'd love love love if you left a review on iTunes and shared the podcast with a friend. Thanks mamas!

TOPICS Introducing our guest, Lauren Ohayon, Restore Your Core [3:43] Form and function [10:03] Core and pelvic floor focus [16:27] Typical client interaction [21:28] Postpartum problems [27:08] Multiple ways of movement [31:02] Time is your best friend [37:57] Restore Your Core [44:25] Grab a copy of Diane's book, "Practical Paleo" - http://practicalpaleobook.com/ Want IN on Diane's 21-Day Sugar Detox? Check it out here -https://21daysugardetox.com/ Grab a copy of Liz's book "Eat the Yolks" - http://balbit.es/Amazon_EatTheYolks GET FULL EPISODE SHOW NOTES WITH TRANSCRIPT -http://balancedbites.com/episode393

Marla Mervis-Hartmann Teds Talk Do you love your body? As creator of Love Your Body Love Yourself, Marla Mervis-Hartmann assists women in finding a “YES!” to that question. After years of struggling with her own dysfunctional body-relationship Marla has transformed her experiences into services to help women honor & appreciation for their bodies. Professionally, Marla has been featured at TEDx Salinas. She was the leading body image expert & Reiki Master at Journey Malibu, a Rehabilitation center. Marla has followed her passion for women’s health down many paths including women’s sexual wellness; postpartum care; Restore Your Core educator; Tantra teacher certification & Yoga teacher training. This collected body of knowledge shines through in her offerings of Love Your Body Love Yourself. In her work, Marla is devoted to empowering women to feel good about themselves & to live a thriving life. www.LoveYourBodyLoveYourself.com --- Send in a voice message: https://anchor.fm/beautyradionetwork/message

In today's episode, I interview Bec Douros. After getting engaged quite young at 21 and married at age 23, Bec knew she wanted to try for a baby right away. With a history of Endometriosis and polycystic ovarian syndrome, Bec journey into motherhood was long and challenging. After four years of actively trying to conceive and after several miscarriages Bec fell pregnant with her first son Archie. She suffered from debilitating morning sickness throughout Archie's pregnancy which required her to be hospitalized on more than one occasion. Thankfully this sickness passed at about 20 weeks. Bec was seeing a private obstetrician through the Epworth Hosptial in Melbourne and she undertook the hospital offered birthing classes. She said she went into the birth hoping for a natural delivery however she was open to seeing how it went on the day. Bec went over on her dates and she was booked in to be induced however she went into labour naturally the morning of her scheduled induction.  Making her way to the hospital at 8 am, Bec laboured all day with help of Gas and Air and her TENS machine. When she was checked and confirmed to be 8cm's dilated, she started to have intense back pain.  Archie was in a  posterior position and despite efforts to turn him they couldn't. It was at that moment that Bec started bleeding profusely and both her and Archies heart rates suddenly dropped.  Bec explains that it got very intense very quickly and after 18hrs of labour she was rushed away for an emergency caesarean. To hear the rest of Archie's birth in more detail and Bec pregnancy and birth of her second son Lenny, tune into this weeks episode of the show. Topics covered:  Endometriosis, Polly Cystic Ovarian Syndrom, caesarean section, hemorrhage, postpartum recovery, blood transfusion, pelvic girdle pain, pelvic instability, SRC Recovery shorts, physio, breastfeeding. Today's episode is sponsored by women's health physio Shira Kramer. Shira has helped thousands of women through pregnancy, postpartum and beyond, and has recently launched her 8-week online program, , designed to help busy mums return to exercise safely post-bub with a focus on core and pelvic floor recovery. It includes daily exercises, interviews, and videos, all completed in the comfort of your own home for less than $20 per week.  Shira would like to offer Australian Birth Stories listeners 10% off the full price of her program, using the code RYCABS. To find out more about the Restore Your Core program head over to All images by : Kelly Jordan Photography  

In this episode of Yoga | Birth | Babies, I speak with owner and founder of the The Functional Pelvis, occupational therapist, Lindsey Vestal.  This is Lindsey’s second time on the podcast and it is always such a joy to geek out with her as we discuss women’s health issues with the pelvic floor.  Today we focus on belly binding.  What is it? Why do it? And what are the harms that can come from it?  This episode is important for new and expectant mothers and birth workers.  Hope you enjoy! In this episode:An explaination of belly binding?Benefits from bindingUnder what circumstances would belly binding be usefulDoes it help w diastisis?Diane Lee’s new definition of diastisisReasons binding might be detrimental for a new motherThe “chicken’s bottom”Some cultures include this in their postpartum ritual, understanding the difference between these rituals of binding and what we are seeing with some of the binders on the market now?Guidelines for wearing a binder – what you should expect to feel and how long you should wear itRed flags when using a binder- what you should NOT feelOther options to regain core stability if choosing another option then bindingLindsey had mentioned a few options for online core strengthening courses, here are links to 2 of those:  Restore Your Core and MuTu System. About Lindsey: Lindsey Vestal M.S. OTR/L owner and founder of The Functional Pelvis, a private practice specializing in pelvic floor therapy “house calls” for pre- and postnatal women. She graduated from NYU with a Master’s of Science in Occupational Therapy. She has dedicated her career to empowering women to find relief from conditions such as bowel and urinary incontinence, constipation, dyspareunia, pelvic pain, prolapse and pre and postnatal complications. She has trained with Herman & Wallace Institute, Diane Lee’s Integrated Systems Model, Maitland as well as specialized biofeedback training for the pelvic floor. She is an ongoing contributor to Well Rounded NY. Lindsey was recently selected as a recipient for the Women’s Net Female Entrepreneurs Grant. As an OT, she is a passionate promoter of bridging pelvic floor rehabilitation with lifestyle modifications while addressing the psychological impact that pelvic floor issues have on our everyday lives. Prior to founding her own practice, Lindsey was a therapist at Roosevelt Hospital. Lindsey lives in Manhattan with her husband and two young children For more information on Lindsey (she makes house calls!) Visit www.funtionalpelvis.com Lindsey’s first episode can be heard here: What’s Going on With My Core? An Intimate Discussion with Pelvic Floor Therapist Lindsey Vestal Connect with Lindsey: www.functionalpelvis.com On Facebook and Instagram: @functionalpelvis **To see the images Deb and Lindsey discussed go to prenatalyogacenter.com** Learn more about your ad choices. Visit megaphone.fm/adchoices