Postnatal Exercise & Nutrition Blog

Peeing Yourself Isn’t Your Non-Refundable Entry Ticket Into Motherhood

Peeing During Workout

“I pee a little whenever I run.”

“The other day I laughed so hard a little pee came out.”

“I pee during every workout. This is my life now.”

“My youngest daughter is 2 now and I still pee – especially when I do any kind of jumping workout. Hopefully it’s only temporary and will eventually go away.”

These words.

These are the words I see online constantly in mom groups and forums and hear in workshops I’m hosting and during consultations with potential clients.

These words make me simultaneously so sad and so motivated to keep getting the right information into the right hands because peeing yourself is not your non-refundable entry ticket into motherhood.

Having a baby does not mean you need to wear dark or patterned workout pants or pee-proof underwear for the rest of your life because you’re in constant fear of peeing yourself in front of everyone in your workout class.

This isn’t something you have to just live with.

The truth is, if peeing yourself (even just a smidge) was simply part of the package that comes along with a baby, then 100% of women would experience leakage after giving birth.

But this obviously isn’t the case.

So why do some women have problems with leaking and other mamas don’t?

Does it have to do with how big your newborn baby was?

The kind of labour you had?

Whether you gave birth vaginally or with a C-section?

Genetics?

The Truth About Your Core

There are so many dos and don’ts and “Oh my goodness, don’t even think about it!” ideas about what you should and shouldn’t do with your body (and life) before, during and after pregnancy.

It can be really easy to get caught up in the craziness of it all and wonder if what you’re doing is actually the best thing for you.

“Will this actually work?”

“How much should I do?”

“Is this safe for me if I have {diastasis, prolapse, incontinence…}?”

“Am I doing it the right way?”

It’s pretty overwhelming, right?

The Easiest (Research-Backed) Way to Feel Better About Your Body Right Now

Postpartum Body Image

I’ll be honest.

It can be so easy to feel like your body is ruined after having a baby.

I remember looking in the mirror after Avery was born wondering if I’d look or feel like myself ever again.

And now more than ever there’s monstrous pressure on women to get their “pre-baby body back” (as if it’s left the building and we’re supposed to go out and find it 😉 ).

You see reminders everywhere about how we supposedly should look.

3 Ways to Help Soothe SI Joint Pain (In Pregnancy & Postpartum)

SI Joint Pain in Pregnancy & Postpartum

It doesn’t really matter does it?

You try to sit differently; but the pain still comes.

You try to walk, move, stretch; but the pain still comes.

You even prop yourself up with pillows to try to find a comfortable way to sleep; but the pain still comes.

Will it ever get better?

Whether you’re newly pregnant, very pregnant, or already had your baby (even months ago) back pain is an (unfortunately) super common experience for an estimated 50-80% of mamas.

And one of the most common sources of that pain is the finicky little SI joint.

There are a few reasons this joint can cause you so much agony, and a few ways you can help relieve the pain.

Before we dive into the why and solutions, though, we first have to tackle the what – is the pain you’re experiencing actually SI joint pain? Or something else?

Simple, Healthy & Yummy Meal Planning For Busy Moms

Meal Planning for Busy Moms

It’s 5:23pm.

You need to get dinner on the highchair before your toddler suddenly decides she’s going to starve to death if she doesn’t eat right. this. second.

I’ve definitely been there, mama.

And you know what’s saved my booty time, and time again?

Meal planning.

I know it sounds so boring, and simple and something your mom did in the 90s.

But the truth is that meal planning can ensure you and your family eat healthy, delicious meals most days of the week.

If you’re like me, some days you’re busy rushing around getting errands done, or working right up until just before dinner. So knowing that you already have the ingredients you need for a simple meal you can cook up quick can help make dinnertime less stressful (and decrease the chances you’ll order a pizza. Again.)

Being a mom and eating healthy can be really hard because planning and cooking healthy meals takes time – time that you honestly don’t have some days.

That’s why I like to have a plethora of healthy meal ideas at the ready and my meals (mostly) planned for the week so I have all the groceries I need, and I can just get in the kitchen and start cooking right away – without wondering what I should make in the first place and whether I have the ingredients I need to make it.

So if you want less chaos and more calm in your life, give my meal planning tips a try. (I’ve even given you some of my family’s fave healthy meal and snack ideas).

How to Balance Your Postpartum Hormones Naturally

Balance Your Postpartum Hormones

Dealing with hormonal shifts after having a baby can be exhausting and frustrating.

And figuring out what’s normal and what’s not so normal can be complicated – especially when you’re dealing with sleep deprivation, not having time to eat (or eat well) and figuring out how best to take care of your new roomie.

It may feel like you’re swimming in some heavy emotions and trying to not drown under your fatigue.

That’s why I asked Dr. Bri Botsford to come chat with us about postpartum hormones and what we need to know – including what’s normal, what’s not normal and realistic steps we can take (even as busy moms) to help our hormones balance out naturally.