As we enter the peak summer months, I want to share essential hydration strategies specifically tailored for pregnant and postpartum individuals. Whether you're pregnant, early postpartum, or breastfeeding - your body has unique hydration needs that become even more critical during hot weather. Why Hydration Matters More During Pregnancy & Breastfeeding During pregnancy, your blood volume increases by up to 50% - increasing overall fluid intake demands. Breastfeeding mothers produce...
9 days ago • 3 min read
What if I told you there was a 🪄magic potion you could blend together during pregnancy that would improve your pregnancy AND your postpartum recovery?A potion that could improve mental health, decrease risk of developing prenatal complications like gestational high blood pressure and diabetes, and reduce pregnancy related fatigue...A potion that could lessen the amount of time you're in labor, decrease the risk of cesarean birth, and improve your baby's immediate health Earth-side AND benefit...
16 days ago • 1 min read
We talk A TON about your pelvic floor during postpartum - but what changes are happening during pregnancy? Pregnancy impacts your pelvic floor - even if you end up having a cesarean birth. Your pelvic floor has 5 main functions:- Sump pump: involved in blood flow and lymphatic drainage.- Sexual function: involved with rhythmic contractions during orgasm, too much tension or irritation can lead to issues with intimacy/intercourse.- Support: the pelvic floor’s combo of bony structures,...
23 days ago • 2 min read
Are you someone who thinks their pelvic floor is "too tight"? Or are you on the other side of the spectrum where you think your pelvic floor is weak? The answer for *most* people usually is that their pelvic floor is not too tight or weak...it's that they lack an awareness of when they are holding too much tension in their pelvic floors, and don't have access to a full range of motion in their pelvic floor. What matters most is the coordination of your pelvic floor muscles (in relation to...
30 days ago • 2 min read
The year is 2025...and there is still so much confusion about exercise during pregnancy. Should you limit your heart rate? Do you need to give up heavy lifting? Are yoga and swimming my best options? Let's dive into the research here. The Evidence-Based Benefits of Prenatal Exercise According to the American College of Obstetricians and Gynecologists (ACOG) 2020 guidelines and recent systematic reviews, regular exercise during pregnancy provides substantial benefits supported by strong...
about 1 month ago • 3 min read
I'm going to say it - You should still train your core if you have diastasis recti abdominis (DRA). It might be even more important to directly train core if you have DRA... Diastasis recti abdominis (DRA) is the widening and thinning of the connective tissue (linea alba) between the six pack ab muscles (rectus abdominis). DRA is not exclusive to pregnancy, but we hear a lot about it during pregnancy + postpartum because DRA is a NORMAL and NECESSARY change in your abdominal wall to...
about 1 month ago • 2 min read
Does lifting weights cause prolapse? Does lifting weights worsen prolapse? Is it safe to lift weights if you have prolapse? These questions, and more, are incredibly common. Long answer short - the answers to the above are: No, No, and YES. But let's dive into this. What is a prolapse exactly? Prolapse is a "moving out of place". Pelvic organ prolapse (POP) refers to your bladder, uterus, or rectum moving down and into the walls of your vaginal canal. It sounds bad, but many people don't even...
about 2 months ago • 2 min read
YOU are honestly the most important factor at your birth - because you make the choices, the decisions, do the prep. But the person or people who choose to be your medical providers at your birth are the most important factor in my opinion. A provider who supports your birth in the manner you desire + deserve can make all of the difference in you having a positive experience, or a negative one. An overview of medical providers you might choose to have at your birth:- Maternal Fetal Medicine...
about 2 months ago • 3 min read
May is preeclampsia awareness month AND women’s health month. So let’s dive into what preeclampsia is.Preeclampsia presents in 5-8% of pregnancies, after 20 weeks. It is a condition that ONLY happens during pregnancy or postpartum. It is a condition that involves persistent high blood pressure and protein in the urine, which can lead to a condition called HELLP if not managed and treated appropriately. Preeclampsia can also involve development of decreased blood platelets, trouble with the...
2 months ago • 2 min read