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© Christina Surprenant, Personal Trainer
Description
Do you have Sneeze-pee, Jump-wiz and Run-puddles? I did, but Fitness gave me my life back!
It's time to gain back Control over your Pelvic Floor. If you have Pelvic Floor Dysfunction or Pelvic Organ Prolapses it can feel like you body has failed you but I am here to say you can Get Power Back through intentional fitness.
With Pelvic Floor Dysfunction you can do Fitness that helps not hurts your Pelvic Floor.
Postpartum or Prenatal? It's never too early to start thinking about your Pelvic Floor Health and how important a role it plays in your life.
It's time to gain back Control over your Pelvic Floor. If you have Pelvic Floor Dysfunction or Pelvic Organ Prolapses it can feel like you body has failed you but I am here to say you can Get Power Back through intentional fitness.
With Pelvic Floor Dysfunction you can do Fitness that helps not hurts your Pelvic Floor.
Postpartum or Prenatal? It's never too early to start thinking about your Pelvic Floor Health and how important a role it plays in your life.
40 Episodes
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Life has demands and those demands can put a lot of strain on our body if we are not strong enough to handle them.
If we are not strong enough to handle the demands we place on our bodies, this is where Pelvic Organ Prolapse, Hernias and Incontinence can result.
Our Fitness Routine should make life easier and less of a strain.
And Remember Life is a Workout in itself and our Fitness Routines should improve the way we lift and move our bodies in our daily life.
Learn in this episode more WHY Moms need to know how to properly lift heavy and the steps and the foundation work that needs to happen along the way.
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For Your FREE 30 min Consultation head over to www.poweroverpop.com
A good exhale gets your core firing correctly, supports the spine and gives you the ability to lift things.
Let me break down how to keep your Pelvic Floor Safe during an exhale and what needs to happen as prep work to be able to do that.
Fitness With Pelvic Floor Dysfunction is different, it has to be. You have a disconnect in your system and you can not continue to place more strain on it with tradtional exercise / fitness techniques.
It's time to listen to your body.
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Want A Free 45 Min Coaching Session With Me? Apply Here.
Join Our Free & Informational Community - Pelvic Floor Awareness and Mom Fitness Group
I have said it before and I'll say it again ... Strong Functioning Glutes = Strong Functioning Pelvic Floors.
Glute and Hamstring tightness contributes to Pelvic Floor Dysfunction. Trying to force our bodies into a deep squat with these being tight can wreak havoc on the kness and render our glutes inactive.
Here are THREE techniques to apply to your squat so we can get them working for Your Pelvic Floor.
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Join Our Facebook Community (A Ton of great info, first dibs on promos and get your questions answered) - Pelvic Floor Awareness and Mom Fitness Group
Want A Free 45 Min Coaching Session With Me? Apply Here.
It's time to listen to what our bodies are trying to tell us.
If you leak (or have urgency, pevic pain / discomfort, abdominal separation etc etc) you have a disconnect in your system that needs to be addressed.
You can eventually do traditional fitness bur FIRST there needs to be more investigation into why you have this disconnection.
It is not just a mom thing or something to ignore.
Understand what Pelvic Floor Dysfunction is that it occurs in 1 in 3 women. Do not ignore it.
Learn the Three things I do with all my meembers before fitness.
Checkout Our Facebook Community Group: Pelvic Floor Awareness & Mom Fitness Group
Want A Free 45 Min Coaching Session With Me? Apply Here
You can train your bladder. Pretty cool right? Apply these simple tactics to decrease urgency and work to avoid urinary leakage. These are simple, practical techniques that you can apply today.
Our Facebook Community (Tons of Daily FREE information - text, audio, video etc): Pelvic Floor Awareness and Mom Fitness Group
Want A Free 45 Min Coaching Session With Me? Apply Here.
Mission of Awareness and More Intention in Mom Fitness. Knowing how and what your doing in your Fitness Routine that are causing or making worse your Pelvic Floor Symptoms.
Here are some simple things to consider to help stop Pelvic Floor Strain and Promote Pelvic Floor Strengthening.
Then Head Over To Our Facebook Community Page For Pelvic Floor Fitness Tips & Information: Pelvic Floor Awareness & Mom Fitness Group
Want A Free 45 Min Coaching Session With Me? Apply Here.
Have you been doing a ton of crunches and sit ups to try and get rid of the "mom pooch"? Does it feel like it's not changing or worse getting bigger?
Let me let you in on a little secret if you have not Mastered You ABCs Techniques like Optimal Alignment, Proper Breath for Pressure Management and Reduce Tension Holding then chances are those sit ups and crunches are not working worth beans and could possibly be making your Pelvic Floor Dysfunction worse ...Yikes!
In this Episode we will run down what an Abdominal Separation (Diastasis Recti) and the Pelvic Floor have to do with each other and how knowing this will help you over come your "mom pooch".
Also in the last week I have had some amazing virtual & in-person conversations that I wanted to share.
I forget sometimes that my career path and mission is not a common road to travel down. I am realizing more and more that many are still learning what their Pelvic Floor is and that the symptoms they are having are not something they have to deal with.
Anyways, Enjoy!
Here is the Name & Link to Join Us: Pelvic Floor Awareness & Mom Fitness
Want A Free 45 Min Coaching Session With Me? Apply Here.
Being Hypertonic is very common with Pelvic Floor Dysfunction and in this episode I explain some of the reasons why.
You can also use this as Pelvic Floor Dysfunction Preventative - Are you exhibiting any of these signs? Yes, then I will give you some tools to change things up to help avoid getting or worsen your Pelvic Floor Dysfunction.
Hypertonic Pelvic Floor is a whole body issue, so let's treat it like that vs throwing Kegels at it (which chances are with a Hypertonic Pelvic Floor is going to make matters worse, or at the very least not help.)
Want a refresher on what your pelvic floor is and what it means to be hypertonic? I will be doing an quick anatomy LIVE in my Facebook Group this afternoon explain this. Also look back on a couple episodes and checkout "what the heck is your pelvic floor anyway?" episode.
Facebook Group JOIN HERE - Pelvic Floor Awareness and Mom Fitness Group.
Want A Free 45 Min Coaching Session With Me? Apply Here.
Every wondered why a fitness instructor has asked you to do 10 reps of bicep curls for 2 sets vs 6 reps at 3 sets? There is a method to our madness I swear! Over the years I have figure out what works best for current fitness goals and ever specific exercise circuits per day. I explain in this episode the what and whys behind reps & sets. I also take it a step further and tell you how these reps and sets counts affect your Pelvic Floor Health and what I use most for my own Members.
Get a Ton of great Free info and Connect with me as well as others on a similar journey in our Facebook Group: Pelvic Floor Awareness & Mom Fitness Group
Want A Free 45 Min Coaching Session With Me? Apply Here
Stay Strong, Confident and Grateful.
You will NEVER see a Post like that from me and I explain WHY in this episode. I Personally find that a disservice for my clients. I LOVE strength training but just like Me you need to Master The ABC First. Here's why .... ABC Foundation Work Before Strengthening. For a Ton of Empowering
Free Info Join My Facebook Group: Pelvic Floor Awareness & Mom Fitness Group
Want A Free 45 Min Coaching Session With Me? Apply Here
What do my clients hear in their sleep? Or every time they move or lift something up?
Here are the most common cues I use ALL THE TIME and Why.
I never just prescribe fitness movements just to move, everything has a purpose. You need to feel and see that purpose, cues are how we achieve that.
Our Pelvic Floor needs more intention in our fitness and our Pelvic Floor Dysfunction Symptoms depends on it.
In this episode I will also highlight 3 cues I do not use anymore. They are on my "no-no" list for my Prenatal, Postpartum and Pelvic Dysfunction Fitness Ladies.
JOIN OUR COMMUNIT GROUP ON FACEBOOK - This week and probably throughout the month I will be dropping some "Truth Bombs" - new research, findings and general misconceptions decoded - As well as some interesting things about Me!
Want A Free 45 Min Coaching Session With Me? Apply Here
In this episode I will reveal what is holding you back from Powering Over Your POP (Pelvic Organ Prolapse) and managing your Pelvic Floor Dysfunction symptoms (Stress Incontinence and Urgency).
ALSO my Service Cart Is Open Until Sunday Oct 4th! I am filling my 1:1, Small Group and even Self-guided slots.
The information you get from my services / packages / courses will be practical information to apply to your life long-term to manage Your symptoms and continue to progress in fitness without fear.
Join Our Free Facebook Community
Want A Free 45 Min Coaching Session With Me? Apply Here
Do you actually know what your Pelvic Floor actually is? Functions or Location? No worries, most don't.
Most don't until there is a problem associated with it.
Today we will dive into learning more about the Pelvic Floor Muscles & Why you should care about It.
What is Pelvic Floor Dysfunction and what can lead to Pelvic Organ Prolapses.
Also we will discuss what your Pelvic Floor needs from you and your fitness routine now.
Want A Free 45 Min Coaching Session With Me? Apply Here
JOIN MY FREE FACEBOOK GROUP - I give a TON of information in there, answer questions and you will be the FIRST to hear about Promotions and Such.
I am Debunking Today! These are the 5 Most Common Statements I Hear Regarding Our Pelvic Floors and Fitness, Then My Response To Them. We will chat about Kegels, C-Sections and Common Misconceptions of Postpartum Fitness.
Want A Free 45 Min Coaching Session With Me? Apply Here.
My Facebook Group Link - Huge Announcement Sunday & Offer For These Members ONLY!
These are the things you NEED to master BEFORE you do Fitness with Pelvic Floor Dysfunction and / or Pelvic Organ Prolapses.
The ABC's are what is covered in the 4-6 weeks of my Online Pelvic Floor and Fitness Programs.
A - Alignment.
B - Breathing.
C- Ceasing Tension.
These ABC's will change your life, how you move and how you live your life. Help You manage you pelvic floor dysfunction symptoms and crush your fitness goals.
No, Seriously!
Join My Facebook Group to keep up-to-date on the Launch (Hint Hint: I might have some bonuses and promos announcements in there!):
Pelvic Floor Awareness & Mom Fitness Facebook Group
Want A Free 45 Min Coaching Session With Me? Apply Here
You are wasting your time on your fitness routine if you are not focusing on lengthening before contracting and not addressing areas in your body that you are holding tension.
A chronically short / tense muscle is weak and will fatigue quickly. Add on a contraction and all your doing is adding to the tension.
THIS IS WHY KEGELS ARE NOT THE ONLY FIX FOR PELVIC FLOOR DYSFUNCTION. Your Pelvic Floor needs to be able to lengthen BEFORE it can gain any strength through a Kegel or contraction.
Module 4 in My Course is all about relieving and releasing tension starting at your feet and going all the way to your head.
By releasing tension we can get muscles working and doing their jobs as well as progressively gain strength through resistance training.
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For the MOST up-to-date information make sure to join my Facebook Page - Pelvic Floor Awareness and Mom Fitness
Want To A Free 45 Min Coaching Session With Me? Apply Here
We need to STOP spot training and realize that everything in our bodies are connected.
I will spare you the singing but ... "The ankle bone is connected to the knee bone, the knee bone is connected to the hip bone ..."
Also Overhead Pressing is EXTREMELY functional. Have you every put a dish up into a high cabinet? Or in my case a massive lego container up onto a closet shelf. Exactly!
Learn WHY I structure my programs and courses to focus on Total Body Strengthening to help your Pelvic Floor Symptoms and Help you Crush Your Fitness Goals.
NEW (REVAMPED) PROGRAMS / COURSES BEING RELEASED SOON! By the first week of September I will have my Pelvic Floor & Fitness Course Rolled out. FIRST DIBS will be to my Mommas on my Newsletter and in my Facebook Group.
So get hooked up!
Do You Want A Free Coaching Session With Me? Apply Here.
AND ... Join my Facebook Community: Pelvic Floor First - Pre & Postnatal Fitness Group
YOU GOT THIS MOMMA!
It is not about how fast you can get your body "back" but HOW you do it as well as making sure you give your body an upgrade along the way. Pelvic Organ Prolapses are happening at an alerting rate these days and we need to do something about it. More awareness and better Fitness / Movement techniques are key.
In this Podcast Episode learn about the 5 must haves I teach my Postpartum Moms before I even have them touch a dumbbell or run on a treadmill. Mommas you should be thinking long term here and worrying about how to prevent peeing your pants while jumping on that treadmill with your 3 year old. There are KEY things that you can do NOW to prevent this down the road.
I am a Pre & Postnatal Fitness Personal Trainer and a Mom with Pelvic Organ Prolapses that has Powered Over My POP through Intentional Fitness Routines.
Checkout my website www.poweroverpop.com and click on the Free Chat Button - I want to hear your story and How I Can Help You.
I have limited 1:1 slots but I am in the works of creating some self-guided courses for every stage of your motherhood:
Prenatal Strengthening,
Postpartum Recovery
Fitness and Pelvic Floor Dysfunction
Advance Mommy Lifting
Join The Amazing Community of Women travelling along similar paths. I post on #motivationalmondays #workoutwednesdays & #functionalfridays. Ask me Questions and Connect with me in this Group as well.
Facebook Group Link Here.
Want A Free Coaching Session With Me? Apply Here.
Your Body has changed, Your Fitness needs to change. Being more intentional and having more awareness is key to avoiding issues like incontinence, pelvic floor prolapses and pelvic pain down the road.
Us as Professionals - Medical & Fitness - need to DO better for our Moms in this stage.
Stop body shaming, comparing and give yourself the gift and permission of discovering this the New You.
Stop striving for faster ways of "Getting Your Body Back" and instead take the time to develop a stronger, More Bad Ass Upgraded Model.
Pre & Postnatal Fitness Trainer Christina Surprenant walks you through the start of a series on Postpartum Fitness, starting today with WHY POSTPARTUM FITNESS NEEDS TO BE DIFFERENT.
Look for her 5 must-haves to any Postpartum Fitness Routine, coming up in future episodes.
Want A Free 45 Min Coaching Session With Me? Apply Here.
Want to join a Community with Moms that are focused on Advancing in Fitness and Keeping their Pelvic Floors Safe? Join Pelvic Floor First Fitness - Pre & Postnatal Fitness Group
This is the LAST DAY of my Workshop on Mastering Intra-abdominal Pressure! I had so much fun delivering this very important information. TODAY is all about The Exhale. Exhaling from the Bottom Up, Recruiting and Finding your deep core muscles and what are your next steps in Powering Over Your POP (Pelvic Organ Prolapses or Pelvic Floor Dysfunction).
Total Body Strengthening with your Pelvic Floor in mind is my Specialty - Your Pelvic Floor needs help, it tends overwork for weaker muscles in the body and that's why we develop leakage, pain and heaviness. Strengthen your whole body to support your pelvic floor and POWER OVER YOUR POP.
Want A Free 45 Min Coaching Session With Me? Apply Here
Make Sure To Checkout Our Free Facebook Community - POWER OVER POP - Fitness with Pelvic Organ Prolapse
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