How do we prepare our pelvis for birth? This is the question I am answering in my free pelvic prep guide - that you can download at the bottom of this email! This guide is 20+ pages of pelvic prep - from anatomy to mindset around birth. The female pelvis is designed for giving birth. Does this mean that every birth will be vaginal? No - there are always multiple factors at play when we are thinking about the outcomes of a birth. What it does mean though, is that we can focus on different...
8 days ago • 2 min read
Working on rebuilding in postpartum is one of my favorite things to support clients with. Why? For several reasons - postpartum is a critically underserved time in a woman's life, postpartum being a transformative time, postpartum being a time where prior exercise habits tend to fall off, and rebuilding being an essential part of helping you "feel like you" again. Finding a good postpartum rehab program is essential. This program needs to help take you from "just went through pregnancy,...
15 days ago • 2 min read
January always feels super loud in the fitness/wellness/health space...Join my 30 day challenge...start 75 hard...Whole30...gut reset...blood sugar fix...detox...you get the picture (and see it I'm sure).I see this cycle play out time and time again. January: start a new exciting "challenge"February: exhausted + not sticking with the challengeMarch: burn out and back to the habits you wanted to changeWhy does this cycle happen? Because these challenges are not focused on behavior change....
22 days ago • 2 min read
I have been hinting at this for a few weeks now...but the big announcement I have is that I am starting midwifery school in basically a week! This step feels like it has been a long time coming. I started looking into midwifery school around when I was choosing a chiropractic school. A chiropractic school in Oregon has a bridge program that allows a DC to become a CPM (Certified Professional Midwife) with more training - and that definitely peaked my interest. I ultimately went to DC school...
29 days ago • 3 min read
2026 is arriving this week! It will be an exciting year for many people... New babies coming. New workplaces. New exercise routines. New commitments to yourself and your health. New adventures. I know this email is focused on women's health - but I think setting goals and planning for 2026 is an important part of your health. Health is often thought of as something physical, but health truly encompasses emotional, spiritual, and social well being too. Goal setting can help us focus in on the...
about 1 month ago • 2 min read
Social media is honestly exhausting - all the hacks to improve your fitness, do this, don't do that, eat this food, don't touch that food with a ten foot pole... It honestly is all a ploy for their marketing campaigns most of the time. What people should know is that health and fitness do not need to be complicated. We can do that basics well and be perfectly healthy without a complicated fitness routine, expensive diet, supplements, cold plunges, saunas, etc. So with the holidays looming and...
about 1 month ago • 2 min read
Early movement is so important during postpartum! You don’t receive education about this from most birth providers. Humans are not meant to be on bed rest and movement helps facilitate healing. Movement helps decrease swelling, while promoting blood flow to those healing tissues. Movement also helps tendons and ligaments heal well.As far as "safe" movements go - it depends on your birth experience and what you were doing for movement throughout pregnancy. There are movements that are right...
about 2 months ago • 2 min read
Have you ever looked down at your stomach during a movement, see your midline bulging outwards and wondered "why the heck does my stomach look like that"?... Let's talk about coning and doming. Coning and doming of the abdomen are signs that your core is struggling to regulate pressure well. These can be signs of diastasis recti (DRA) - a widening of the space between your six pack ab muscles. DRA is a normal adaptation during pregnancy and happens in 100% of pregnancies beyond the second...
about 2 months ago • 3 min read
If your pelvic prep for birth is only breathing and mobility, maybe a little perineal massage…Then you likely are missing the whole point of birth "pelvic prep". Pelvic prep for birth is about so much more than breathing and mobility exercises for the pelvic floor. Yes - you need to learn how to relax your pelvic floor. BUT you also need to create resilience in your pelvic floor. We can do this by strength training! That’s one of many reasons I’m a big believer in doing resistance exercises...
2 months ago • 2 min read