1 00:00:00,160 --> 00:00:01,680 Speaker 1: You know, we used to look at nine months in 2 00:00:01,800 --> 00:00:04,080 Speaker 1: nine months out pictures as look at the size of 3 00:00:04,120 --> 00:00:06,200 Speaker 1: my baby, and now it's become look at the size 4 00:00:06,240 --> 00:00:09,160 Speaker 1: of my waist, and it's like, who cares? And it 5 00:00:09,200 --> 00:00:11,640 Speaker 1: took me at least six months to be able to 6 00:00:11,680 --> 00:00:14,840 Speaker 1: really feel strong in a plank. Six months, so you 7 00:00:14,880 --> 00:00:17,840 Speaker 1: want to talk about six weeks postpartum, I was doing 8 00:00:17,880 --> 00:00:21,040 Speaker 1: like arm circles. You guys, like, you really have to 9 00:00:21,239 --> 00:00:23,720 Speaker 1: recognize what your body has not only just done, but 10 00:00:23,840 --> 00:00:26,920 Speaker 1: been doing for the last ten months. So yes, the 11 00:00:26,960 --> 00:00:42,080 Speaker 1: grace is got to be the priority. 12 00:00:43,560 --> 00:00:47,160 Speaker 2: Hey, Hurdler's Emily a body here bringing you another installment 13 00:00:47,360 --> 00:00:51,120 Speaker 2: of Hurdle moment from Hurdle. I'm not even gonna lie. 14 00:00:51,400 --> 00:00:55,520 Speaker 2: I am in a good mood. It is a beautiful 15 00:00:55,560 --> 00:00:58,279 Speaker 2: day here in New York City. I got my first 16 00:00:58,440 --> 00:01:01,560 Speaker 2: legitimate haircut and I can't tell you how long, and 17 00:01:01,760 --> 00:01:06,959 Speaker 2: I finally caved this week on the I'm gonna color 18 00:01:07,200 --> 00:01:09,880 Speaker 2: my hair situation. I feel like this is one of 19 00:01:09,880 --> 00:01:12,720 Speaker 2: those things that week after week I think about doing it. 20 00:01:12,800 --> 00:01:14,520 Speaker 2: Week after week, I'm like, you don't need to do this, 21 00:01:14,600 --> 00:01:16,880 Speaker 2: you don't need to do this. Well, it's been eighteen 22 00:01:17,000 --> 00:01:20,360 Speaker 2: months since I last did this, and I thought it 23 00:01:20,440 --> 00:01:25,679 Speaker 2: was just about time to treat myself. Anyway, here we 24 00:01:25,720 --> 00:01:29,160 Speaker 2: are today for hurdle moment. I am calling in my 25 00:01:29,520 --> 00:01:33,800 Speaker 2: dear friend Brie Kogel. She is a fit on trainer 26 00:01:33,880 --> 00:01:37,920 Speaker 2: as well as pre and post natal certified through Pronatal 27 00:01:38,200 --> 00:01:43,240 Speaker 2: Appropriate because today Brie and I are chatting all about 28 00:01:43,480 --> 00:01:47,840 Speaker 2: fitness and pregnancy frequently asked questions. That is right, we 29 00:01:47,880 --> 00:01:51,920 Speaker 2: are diving in to all things pre baby, post baby fitness. 30 00:01:51,960 --> 00:01:56,000 Speaker 2: The questions that the hurdlers have submitted over the years. 31 00:01:56,040 --> 00:01:58,720 Speaker 2: Trust me, I've been keeping track of them about everything 32 00:01:58,800 --> 00:02:01,320 Speaker 2: from God. Some of them are kind of funny. Right, So, 33 00:02:01,680 --> 00:02:06,280 Speaker 2: how to run, walk, squat whatever and not pee yourself 34 00:02:06,320 --> 00:02:09,560 Speaker 2: after baby too? How fast is too fast to get 35 00:02:09,600 --> 00:02:12,880 Speaker 2: back into exercise? What should I do before labor to 36 00:02:12,960 --> 00:02:16,160 Speaker 2: strengthen my body for what's to come? Do I need 37 00:02:16,200 --> 00:02:19,120 Speaker 2: to have any concerns if I'm nursing and working out? 38 00:02:19,280 --> 00:02:22,960 Speaker 2: So many questions here, and I'll be honest, right, I 39 00:02:23,360 --> 00:02:27,640 Speaker 2: emilya body, single, no baby in the near future. So 40 00:02:27,919 --> 00:02:30,920 Speaker 2: there's a lot that I didn't know. I was going 41 00:02:30,960 --> 00:02:34,920 Speaker 2: into this completely blind and because of that, because of 42 00:02:34,960 --> 00:02:37,919 Speaker 2: how interesting I found this subject matter to be of 43 00:02:37,960 --> 00:02:40,640 Speaker 2: how much I learned, I can say for certain whether 44 00:02:40,760 --> 00:02:44,280 Speaker 2: or not you are completely like me, not expecting anytime soon, 45 00:02:44,360 --> 00:02:46,600 Speaker 2: not even sure if you're going to have a child, 46 00:02:47,040 --> 00:02:50,240 Speaker 2: or a new mom, a mom of a toddler, a 47 00:02:50,280 --> 00:02:54,560 Speaker 2: mom period. There is helpful information in this episode for 48 00:02:54,680 --> 00:02:58,160 Speaker 2: absolutely everyone. Also, it was just so good to catch 49 00:02:58,240 --> 00:03:00,400 Speaker 2: up with Bree. I've known her for a gosh handful 50 00:03:00,400 --> 00:03:02,920 Speaker 2: of yours now. We both used to run in the 51 00:03:03,200 --> 00:03:06,840 Speaker 2: fitness scene here in New York, and the conversation is 52 00:03:06,960 --> 00:03:09,760 Speaker 2: just a really good time. As always, make sure you're 53 00:03:09,840 --> 00:03:12,400 Speaker 2: keeping up with Hurdle over on social media. It's at 54 00:03:12,480 --> 00:03:15,840 Speaker 2: Hurdle Podcast. I can also be found over at Emily 55 00:03:15,960 --> 00:03:20,600 Speaker 2: a Body, and I'm setting the April book club date 56 00:03:21,000 --> 00:03:24,160 Speaker 2: in stone. As of right now, we are going to 57 00:03:24,160 --> 00:03:28,119 Speaker 2: be meeting up over zoom on April twentieth to discuss 58 00:03:28,400 --> 00:03:32,440 Speaker 2: the Art of Gathering by Pria Parker. I hope you 59 00:03:32,480 --> 00:03:33,960 Speaker 2: can make it. If you have yet to do so, 60 00:03:34,280 --> 00:03:37,080 Speaker 2: sign up for book club by clicking the link in 61 00:03:37,240 --> 00:03:39,360 Speaker 2: the show notes, and while you're there, make sure to 62 00:03:39,440 --> 00:03:41,680 Speaker 2: also click the link to head on over to the 63 00:03:41,680 --> 00:03:46,320 Speaker 2: Weekly Hurdle newsletter and subscribe to that as well. With that, 64 00:03:47,200 --> 00:04:00,960 Speaker 2: let's get to hurdling today. I'm sitting down with pri Kogyl. 65 00:04:01,040 --> 00:04:03,840 Speaker 2: She's a fit on trainer. She's also pre and post 66 00:04:03,920 --> 00:04:09,200 Speaker 2: natal certified through Pronatle Fitness. Bri, Friend, how are you doing? Hey? 67 00:04:09,360 --> 00:04:11,200 Speaker 1: Girl? Is so good to see you? Not in the 68 00:04:11,240 --> 00:04:12,760 Speaker 1: subway at six am? 69 00:04:13,000 --> 00:04:16,280 Speaker 2: Oh my goodness, I know TBT to that, right, So 70 00:04:16,640 --> 00:04:20,279 Speaker 2: the lovely Bri you no longer run into me? Well, 71 00:04:20,320 --> 00:04:22,320 Speaker 2: first of all, no one's running me. No one is 72 00:04:22,400 --> 00:04:24,960 Speaker 2: running into me at the subway at six am these days. 73 00:04:24,960 --> 00:04:28,240 Speaker 1: But you have left our dear city. I left a 74 00:04:28,400 --> 00:04:32,400 Speaker 1: year ago. I'm the longest and shortest year of my life. 75 00:04:32,520 --> 00:04:35,320 Speaker 2: That was planned before. Let's just disclaim that before the 76 00:04:35,360 --> 00:04:36,360 Speaker 2: COVID Yeah, that. 77 00:04:36,400 --> 00:04:38,200 Speaker 1: Was always part of the plan. We were trying to 78 00:04:38,240 --> 00:04:41,560 Speaker 1: run out our lease and then, thank goodness, we hadn't 79 00:04:41,600 --> 00:04:44,760 Speaker 1: signed anything else. Who knows what games our landlord would 80 00:04:44,760 --> 00:04:45,119 Speaker 1: have played. 81 00:04:45,839 --> 00:04:48,440 Speaker 2: Yeah. I know it's kind of crazy, but I am 82 00:04:48,880 --> 00:04:50,839 Speaker 2: happy for you. Where are you now? 83 00:04:51,800 --> 00:04:54,359 Speaker 1: So we are in the big big city of Fuquaverna, 84 00:04:54,400 --> 00:04:58,000 Speaker 1: North Carolina, which, for anybody in the whole world listening, 85 00:04:58,080 --> 00:05:00,240 Speaker 1: it's a suburb of Raleigh. 86 00:05:00,279 --> 00:05:02,039 Speaker 2: Wow, what a name. I know. 87 00:05:02,240 --> 00:05:02,799 Speaker 1: It's a lot. 88 00:05:02,960 --> 00:05:06,480 Speaker 2: It's a lot, and you live there with your husband 89 00:05:06,760 --> 00:05:09,600 Speaker 2: and your baby Tuck. How is Tuck. 90 00:05:10,160 --> 00:05:12,520 Speaker 1: Oh my god, Tuck just got his top two teeth, 91 00:05:12,640 --> 00:05:15,800 Speaker 1: so he now is at four teefees And it's just 92 00:05:16,200 --> 00:05:18,680 Speaker 1: every day is like a journey with this little one. 93 00:05:18,720 --> 00:05:21,479 Speaker 1: It's the best, most meaningful thing in the entire world. 94 00:05:21,800 --> 00:05:22,120 Speaker 1: Love it. 95 00:05:22,200 --> 00:05:24,400 Speaker 2: Oh, I love to hear that. I mean, were you, like, 96 00:05:24,520 --> 00:05:26,480 Speaker 2: I'm just curious, were you the kind of person when 97 00:05:26,480 --> 00:05:30,480 Speaker 2: you were growing up? Did you always envision being a mom? 98 00:05:30,880 --> 00:05:34,080 Speaker 1: Yes, but it was such a distant future vision that 99 00:05:34,200 --> 00:05:36,320 Speaker 1: even as an adult, I was like, yeah, I guess 100 00:05:36,320 --> 00:05:39,520 Speaker 1: one day. It was never like, okay, this has to 101 00:05:39,520 --> 00:05:41,680 Speaker 1: happen by thirty. I wasn't one of those people. But 102 00:05:42,120 --> 00:05:44,479 Speaker 1: once CJ and I started dating, it was like, by 103 00:05:44,600 --> 00:05:47,400 Speaker 1: the way, I'm not dating you unless this is in 104 00:05:47,440 --> 00:05:50,719 Speaker 1: the cards, because now I'm starting to feel the biological 105 00:05:50,760 --> 00:05:55,039 Speaker 1: clock pressure. So yeah, we definitely. I guess you could say, 106 00:05:55,080 --> 00:05:56,479 Speaker 1: press the gas on that one. 107 00:05:56,839 --> 00:06:00,480 Speaker 2: Press the gas, and I mean obviously sitting here on 108 00:06:00,520 --> 00:06:04,680 Speaker 2: my couch, single, et cetera. But I am told that, like, well, 109 00:06:04,720 --> 00:06:07,440 Speaker 2: once you are like in love in your head, you're like, 110 00:06:07,520 --> 00:06:10,320 Speaker 2: this is my husband, you like start to envision what 111 00:06:10,360 --> 00:06:13,320 Speaker 2: your small human would look like totally. 112 00:06:13,400 --> 00:06:16,279 Speaker 1: I mean, I'm sure there's some sort of like psychological, 113 00:06:16,400 --> 00:06:22,080 Speaker 1: biological chemical process going on, because it became less about you. Know, 114 00:06:22,120 --> 00:06:25,160 Speaker 1: once I realized STJ and I are compatible, I started analyzing, 115 00:06:25,240 --> 00:06:26,279 Speaker 1: are you going to be a good dad? 116 00:06:26,800 --> 00:06:27,800 Speaker 2: How do you treat my dog? 117 00:06:28,240 --> 00:06:31,320 Speaker 1: How do you handle protecting me? Like it all all 118 00:06:31,400 --> 00:06:33,960 Speaker 1: of those calculations started manifesting. 119 00:06:34,440 --> 00:06:37,720 Speaker 2: He passed, He passed. It worked out. Now you'm a 120 00:06:37,760 --> 00:06:40,599 Speaker 2: small child, okay, So I mean it sounds like things 121 00:06:40,640 --> 00:06:44,559 Speaker 2: are going swimmingly for you over there. We're here today 122 00:06:44,640 --> 00:06:48,560 Speaker 2: to talk about all the things baby and fitness. This 123 00:06:48,600 --> 00:06:51,640 Speaker 2: is an episode that I have been marinating on for 124 00:06:51,680 --> 00:06:54,240 Speaker 2: a while. I know I have a lot of mama hurdlers, 125 00:06:54,320 --> 00:06:56,760 Speaker 2: and I also have a lot of women who one 126 00:06:56,839 --> 00:06:59,400 Speaker 2: day may want to become a mom. So this episode 127 00:06:59,640 --> 00:07:03,080 Speaker 2: is certainly relevant whether or not you are currently with child, 128 00:07:03,320 --> 00:07:05,760 Speaker 2: have a toddler, wherever you're at in your journey. Now, 129 00:07:05,760 --> 00:07:08,960 Speaker 2: before we get into some of the specifics, I think 130 00:07:09,000 --> 00:07:11,560 Speaker 2: it could be helpful for the hurdlers to learn a 131 00:07:11,600 --> 00:07:14,720 Speaker 2: little bit about you and your journey. So you started 132 00:07:14,920 --> 00:07:17,880 Speaker 2: in personal training and fitness when you were how old? 133 00:07:18,520 --> 00:07:20,920 Speaker 1: Well? I mean, I was a professional dancer who started 134 00:07:20,920 --> 00:07:27,120 Speaker 1: teaching spin at rip Flywheel Gosh at twenty six. I 135 00:07:27,160 --> 00:07:29,600 Speaker 1: was working on Broadway at the time in a major flop. 136 00:07:29,680 --> 00:07:32,440 Speaker 1: The show closed as soon as it opened, and so 137 00:07:32,520 --> 00:07:34,880 Speaker 1: Flyweel was my only source of income. So I kind 138 00:07:34,880 --> 00:07:38,240 Speaker 1: of just ran with it. And I was really uneducated 139 00:07:38,280 --> 00:07:40,200 Speaker 1: in the fitness space at the time. I literally was 140 00:07:40,240 --> 00:07:42,679 Speaker 1: just approaching it as I like to move and sweat 141 00:07:42,680 --> 00:07:45,200 Speaker 1: and move to music. So I use that time at 142 00:07:45,240 --> 00:07:48,400 Speaker 1: Flywheel to get educated, and I spent my late twenties 143 00:07:48,440 --> 00:07:50,760 Speaker 1: really immersing myself and what am I doing? How do 144 00:07:50,800 --> 00:07:52,800 Speaker 1: I want to help people? What kind of goals do 145 00:07:52,840 --> 00:07:55,440 Speaker 1: I want to achieve? And so that opened the doors 146 00:07:55,480 --> 00:07:57,960 Speaker 1: into personal training and teaching boot camp and now I 147 00:07:57,960 --> 00:08:00,680 Speaker 1: teach on an app called fit On, and so that 148 00:08:01,320 --> 00:08:03,680 Speaker 1: was how I kind of shaped this journey for myself. 149 00:08:04,040 --> 00:08:06,280 Speaker 2: When did you get into the pre and post natal 150 00:08:06,320 --> 00:08:07,920 Speaker 2: certification sphere? 151 00:08:08,840 --> 00:08:13,080 Speaker 1: It was about two years ago, I believe, because I 152 00:08:13,160 --> 00:08:15,760 Speaker 1: did not have a lot of those people taking my 153 00:08:15,840 --> 00:08:18,480 Speaker 1: classes in real life, but I knew I had those 154 00:08:18,480 --> 00:08:20,800 Speaker 1: people taking my classes on the app, and I was like, 155 00:08:20,840 --> 00:08:23,160 Speaker 1: the only way I can serve you guys properly is 156 00:08:23,200 --> 00:08:26,239 Speaker 1: if I literally know what I'm doing. And also because 157 00:08:26,280 --> 00:08:29,760 Speaker 1: I wanted to move into that area of my life 158 00:08:29,800 --> 00:08:32,880 Speaker 1: with this expertise already in place, so I was not 159 00:08:32,920 --> 00:08:36,559 Speaker 1: playing catch up. And yeah, Pronatal Fitness, I mean shout 160 00:08:36,559 --> 00:08:38,440 Speaker 1: out to them because they have so many levels of 161 00:08:38,480 --> 00:08:43,200 Speaker 1: certification and education. I've been able to do one live 162 00:08:43,240 --> 00:08:45,560 Speaker 1: session and two of their online trainings. They have so 163 00:08:45,640 --> 00:08:47,960 Speaker 1: much to offer. Oh, I love to hear. 164 00:08:47,840 --> 00:08:50,720 Speaker 2: That, and I mean really relevant obviously to where you 165 00:08:50,760 --> 00:08:52,560 Speaker 2: are in your life. Like you said, you wanted to 166 00:08:52,600 --> 00:08:56,880 Speaker 2: graduate as you became a mom. With this extra knowledge, 167 00:08:56,960 --> 00:08:59,040 Speaker 2: fill us in a little bit, and I know, I'm 168 00:08:59,040 --> 00:09:00,920 Speaker 2: sure we could talk about this for the next forty 169 00:09:00,920 --> 00:09:04,800 Speaker 2: five minutes. But what has your journey with fitness looked 170 00:09:04,840 --> 00:09:08,200 Speaker 2: like pre baby, post baby? Talk to me a little 171 00:09:08,200 --> 00:09:08,679 Speaker 2: bit about that. 172 00:09:09,440 --> 00:09:13,079 Speaker 1: I mean pre baby, I was like Burpie queen. I mean, 173 00:09:13,200 --> 00:09:15,320 Speaker 1: you could not get me out of a sports spra. 174 00:09:15,480 --> 00:09:16,959 Speaker 1: All I wanted to do was work out all day 175 00:09:16,960 --> 00:09:19,920 Speaker 1: on all night. And that's what my friends did, that's 176 00:09:19,920 --> 00:09:23,199 Speaker 1: what my husband did. So it lent itself to you know, 177 00:09:23,400 --> 00:09:28,040 Speaker 1: excessive activity. No more is more. And once I got pregnant. 178 00:09:28,200 --> 00:09:30,680 Speaker 1: It was like, let's be smart here, but let's keep 179 00:09:30,800 --> 00:09:33,839 Speaker 1: moving because you know, I have a lot of very 180 00:09:33,880 --> 00:09:37,839 Speaker 1: strange injuries and movement patterns from my previous career, and 181 00:09:38,000 --> 00:09:41,120 Speaker 1: so I needed to be really aware and deliberate about 182 00:09:41,120 --> 00:09:44,400 Speaker 1: how I was moving through fitness and pregnancy at the 183 00:09:44,440 --> 00:09:46,880 Speaker 1: same time. And that doesn't mean that I didn't do 184 00:09:46,920 --> 00:09:49,000 Speaker 1: the things I loved to do. I just meant I 185 00:09:49,080 --> 00:09:52,559 Speaker 1: had to pull back a little bit and refocus a 186 00:09:52,559 --> 00:09:55,840 Speaker 1: little bit. Because that pelvic floor, y'all, she'll get you. 187 00:09:56,200 --> 00:09:58,520 Speaker 1: If you don't pay attention to her, she will come 188 00:09:58,559 --> 00:10:01,040 Speaker 1: back and be like, well, that's the end of it. 189 00:10:01,480 --> 00:10:04,000 Speaker 1: Good luck walking up the stairs while carrying your baby. 190 00:10:04,640 --> 00:10:08,360 Speaker 2: It's so important. Well, you mentioned having to pull back 191 00:10:08,400 --> 00:10:10,640 Speaker 2: a little bit, so before we get into the specifics 192 00:10:10,720 --> 00:10:13,040 Speaker 2: of the other p the pelvic floor, talk to me 193 00:10:13,080 --> 00:10:15,360 Speaker 2: about what pulling back looked like for you. 194 00:10:16,320 --> 00:10:18,840 Speaker 1: For me, a lot of what I learned through pernatal 195 00:10:18,880 --> 00:10:23,120 Speaker 1: fitness I absolutely replicated itself in my body. So for 196 00:10:23,200 --> 00:10:26,400 Speaker 1: that it was a lot of balance and stability issues. 197 00:10:26,840 --> 00:10:30,240 Speaker 1: And so you know, obviously we know to take care 198 00:10:30,280 --> 00:10:33,960 Speaker 1: of the core when we're pregnant and postpartum, just because 199 00:10:34,800 --> 00:10:38,320 Speaker 1: just being in that prone position, you're putting a lot 200 00:10:38,360 --> 00:10:42,640 Speaker 1: of intra abdominal pressure where you are gaining weight and 201 00:10:43,040 --> 00:10:47,160 Speaker 1: changing your center of balance and center of gravity. So 202 00:10:47,400 --> 00:10:50,199 Speaker 1: for me, it was about stabilizing, making sure I could 203 00:10:50,240 --> 00:10:53,520 Speaker 1: actually stand upright and engage what core I had left 204 00:10:53,640 --> 00:10:57,320 Speaker 1: to support all of this new sudden weight gain, and 205 00:10:57,440 --> 00:11:00,600 Speaker 1: also to not fall over with one sided at activities, 206 00:11:00,640 --> 00:11:03,120 Speaker 1: which is all you do once you have a baby. 207 00:11:03,200 --> 00:11:05,920 Speaker 1: I mean, talk about a farmer's carry. These babies get 208 00:11:05,960 --> 00:11:09,400 Speaker 1: heavy quick. So for me, it was really really intentional 209 00:11:09,880 --> 00:11:13,800 Speaker 1: recreating activities of daily life. In Pronato, they call it 210 00:11:13,960 --> 00:11:18,040 Speaker 1: mom ADLs new mom activities, so that I was better 211 00:11:18,080 --> 00:11:21,680 Speaker 1: prepared to not hurt myself while trying to take care 212 00:11:21,840 --> 00:11:23,200 Speaker 1: of a brand new child. 213 00:11:23,760 --> 00:11:26,880 Speaker 2: Brand new child. Okay, so palling back looked like probably 214 00:11:27,040 --> 00:11:30,160 Speaker 2: a little bit more strategic strength work to prepare you 215 00:11:30,720 --> 00:11:35,880 Speaker 2: for having your baby. And then you also mentioned pelvic floor, 216 00:11:35,960 --> 00:11:39,600 Speaker 2: so like, let's start from scratch pelvic floor. What is it? 217 00:11:39,760 --> 00:11:41,080 Speaker 2: Why is it important? 218 00:11:41,200 --> 00:11:43,760 Speaker 1: I think people? Well, first of all, shout out to 219 00:11:43,800 --> 00:11:48,360 Speaker 1: Keegeles because they're branding just lives on and on, and 220 00:11:48,960 --> 00:11:53,640 Speaker 1: we're not really doing that. But it's in the same vicinity. 221 00:11:53,679 --> 00:11:56,040 Speaker 1: It can live under the same umbrella as your pelvic floor. 222 00:11:56,400 --> 00:11:58,360 Speaker 1: So you think about, Okay, I need to pee, but 223 00:11:58,440 --> 00:12:02,040 Speaker 1: I'm on the subway, so probably shouldn't here that lift 224 00:12:02,160 --> 00:12:05,040 Speaker 1: right there, That is you activating your pelvic floor, something 225 00:12:05,040 --> 00:12:07,320 Speaker 1: that you don't necessarily think about as a person that 226 00:12:07,400 --> 00:12:10,080 Speaker 1: is not growing a child inside of your belly. So 227 00:12:10,559 --> 00:12:14,440 Speaker 1: once you become pregnant, and honestly, way before and way after, 228 00:12:14,600 --> 00:12:17,680 Speaker 1: it's always a good idea to focus on your pelvic 229 00:12:17,679 --> 00:12:21,840 Speaker 1: floor for longevity, for hoping that you don't pee on 230 00:12:21,880 --> 00:12:24,520 Speaker 1: the subway, for real, just being able to lift that 231 00:12:24,559 --> 00:12:28,880 Speaker 1: pelvic floor and actively hold onto it without activating other 232 00:12:29,160 --> 00:12:31,680 Speaker 1: muscles that don't need to be involved, like your glutes 233 00:12:31,720 --> 00:12:34,120 Speaker 1: are not part of your pelvic floor, but your glutes 234 00:12:34,160 --> 00:12:37,319 Speaker 1: are part of your core right and knowing the differences 235 00:12:37,360 --> 00:12:40,760 Speaker 1: there between what is actually supporting you and what is 236 00:12:40,920 --> 00:12:44,080 Speaker 1: actually a by product of that support is going to 237 00:12:44,120 --> 00:12:49,440 Speaker 1: help you actually move through labor delivery and recovery quicker. 238 00:12:49,920 --> 00:12:52,280 Speaker 1: It's going to make you able to get out of 239 00:12:52,280 --> 00:12:54,400 Speaker 1: the bed, able to sit down onto the toilet, things 240 00:12:54,440 --> 00:12:56,520 Speaker 1: you don't realize are going to be a challenge for you. 241 00:12:57,040 --> 00:12:59,160 Speaker 1: So it's just about that lift, that hold and that 242 00:12:59,320 --> 00:13:01,920 Speaker 1: breath war Oh my god, the breath work, oh my god, 243 00:13:02,480 --> 00:13:03,160 Speaker 1: never stops. 244 00:13:03,520 --> 00:13:05,120 Speaker 2: So talk to me about the breath work. 245 00:13:05,640 --> 00:13:09,280 Speaker 1: Yeah, so we call it three sixty breathing. So oftentimes 246 00:13:09,480 --> 00:13:13,120 Speaker 1: we are focused on sucking in the belly as we 247 00:13:13,240 --> 00:13:15,800 Speaker 1: breathe in. We're doing the opposite these days, y'all. If 248 00:13:15,840 --> 00:13:18,280 Speaker 1: you want to activate that pelvic floor, as you breathe in, 249 00:13:18,360 --> 00:13:22,480 Speaker 1: everything needs to expand, and so as you breathe out forcefully, 250 00:13:22,800 --> 00:13:25,800 Speaker 1: that contraction can really happen. And that's honestly what needs 251 00:13:25,840 --> 00:13:28,959 Speaker 1: to be happening in everybody's strength work. Anyway. You need 252 00:13:28,960 --> 00:13:31,880 Speaker 1: to exhale on the exertion because that's going to allow 253 00:13:31,920 --> 00:13:36,160 Speaker 1: you the most amount of muscle exertion. So inhale, everything 254 00:13:36,200 --> 00:13:38,640 Speaker 1: gets big and wide in three hundred and sixty degrees, 255 00:13:38,720 --> 00:13:42,560 Speaker 1: so ribcage expands, everything gets big, like you know, Santa 256 00:13:42,679 --> 00:13:47,719 Speaker 1: belly fulla jelly. And then exhale, everything tightens, contracts, and 257 00:13:47,800 --> 00:13:49,679 Speaker 1: that is where you will have your most power, your 258 00:13:49,720 --> 00:13:51,680 Speaker 1: most strength, and that is where you will lift the 259 00:13:51,679 --> 00:13:55,440 Speaker 1: pelvic floor. So it's it feels backwards at first, So 260 00:13:55,480 --> 00:13:57,800 Speaker 1: the more you can practice it in your daily life, 261 00:13:57,800 --> 00:13:59,920 Speaker 1: in your daily workout, the more it will just be 262 00:14:00,040 --> 00:14:01,720 Speaker 1: come a natural part of how you move. 263 00:14:02,040 --> 00:14:04,640 Speaker 2: You mentioned the core a few times now. The core 264 00:14:04,920 --> 00:14:08,280 Speaker 2: so important regardless of whether or not you are with child, 265 00:14:08,600 --> 00:14:11,600 Speaker 2: something that certainly a lot of women want to know. 266 00:14:12,040 --> 00:14:15,520 Speaker 2: How should they be paying extra attention to this in 267 00:14:15,559 --> 00:14:17,960 Speaker 2: the months leading up to labor? 268 00:14:18,760 --> 00:14:22,600 Speaker 1: Yeah, absolutely great question. I think you know, similar to Keegels, 269 00:14:22,800 --> 00:14:25,840 Speaker 1: six packs have gotten this great branding moment for no 270 00:14:25,920 --> 00:14:28,840 Speaker 1: good reason. Your core is so much bigger than just 271 00:14:29,360 --> 00:14:32,200 Speaker 1: that little area on your bottom belly. If we can 272 00:14:32,200 --> 00:14:34,920 Speaker 1: think of the lumbo pelvic hip complex. I know that 273 00:14:34,960 --> 00:14:38,360 Speaker 1: sounds so nerdy, but it's so true. Your core really 274 00:14:38,600 --> 00:14:42,480 Speaker 1: is your trunk. It is everything that your limbs extend 275 00:14:42,560 --> 00:14:47,240 Speaker 1: out from. So activating those those muscles, working them together, 276 00:14:47,560 --> 00:14:50,760 Speaker 1: and also paying attention to the direction of the tilt 277 00:14:50,800 --> 00:14:54,360 Speaker 1: of your pelvis as you use your core is so 278 00:14:54,720 --> 00:14:58,360 Speaker 1: very important, especially for my moms out there. That's when 279 00:14:58,360 --> 00:15:01,120 Speaker 1: you get that anterior pelvic tilt, it is just natural. 280 00:15:01,160 --> 00:15:03,760 Speaker 1: It is going to happen. But being able to manage 281 00:15:03,760 --> 00:15:07,520 Speaker 1: that and correct it when necessary is going to relieve 282 00:15:07,560 --> 00:15:11,120 Speaker 1: pressure from your lower back, relieve pressure from your hip flexus. 283 00:15:11,120 --> 00:15:14,360 Speaker 1: You're so as muscles, and that is what is going 284 00:15:14,480 --> 00:15:17,680 Speaker 1: to make everything just a little smoother, a little cleaner, 285 00:15:17,760 --> 00:15:22,200 Speaker 1: and a lot more comfortable. So yes, please pay attention 286 00:15:22,280 --> 00:15:25,720 Speaker 1: to your core everybody, boys, girls, mom's nuts, please please 287 00:15:25,760 --> 00:15:27,040 Speaker 1: please knots. 288 00:15:27,480 --> 00:15:30,000 Speaker 2: Also, I mean, I literally just wrote an article about 289 00:15:30,000 --> 00:15:33,400 Speaker 2: anterior pelvictilt, and I think it's helpful to like help 290 00:15:33,600 --> 00:15:36,960 Speaker 2: the listener visualize what that would look like. So if 291 00:15:37,040 --> 00:15:40,760 Speaker 2: you have your hands on your waistband, and your waistband 292 00:15:40,800 --> 00:15:44,560 Speaker 2: would be if your hips are level. Okay, here we 293 00:15:44,560 --> 00:15:47,320 Speaker 2: got like a bowl. Yes, okay, so you're holding a bowl. 294 00:15:47,360 --> 00:15:49,560 Speaker 2: The water in the bowl is flat. Everything is fine 295 00:15:49,640 --> 00:15:53,240 Speaker 2: if you tip the bowl forward, so now that the 296 00:15:53,400 --> 00:15:55,880 Speaker 2: back of the bowl closest to your body is up, 297 00:15:56,120 --> 00:15:59,640 Speaker 2: front of the bowl is down, the water would obviously 298 00:15:59,680 --> 00:16:02,720 Speaker 2: spill out of the front part of the bowl. That 299 00:16:02,800 --> 00:16:05,240 Speaker 2: exemplifies an anterior pelvic tilt. 300 00:16:05,720 --> 00:16:08,600 Speaker 1: Yeah, you also see it in like teenagers. Just check 301 00:16:08,600 --> 00:16:11,160 Speaker 1: out a teenager. They love an anterior public tilt with. 302 00:16:11,120 --> 00:16:13,760 Speaker 2: A love that booty pop. They love a booty pop. 303 00:16:15,520 --> 00:16:18,760 Speaker 2: That's angle going. No, that is where we're going for angles. Okay, 304 00:16:18,800 --> 00:16:22,480 Speaker 2: So although you may think, man, this anterior public tilt 305 00:16:22,560 --> 00:16:25,680 Speaker 2: looks great on my Instagram. It does not look great 306 00:16:25,720 --> 00:16:27,480 Speaker 2: when it comes to checking out your. 307 00:16:27,360 --> 00:16:31,480 Speaker 1: Bot no no, and loading Oh my gosh, Like it's 308 00:16:31,520 --> 00:16:33,760 Speaker 1: so hard for me to get out of anterior pelvic 309 00:16:33,800 --> 00:16:36,840 Speaker 1: tilt even way before I had a baby because of 310 00:16:37,040 --> 00:16:40,240 Speaker 1: dance and my injuries there and spinning way too much. 311 00:16:40,720 --> 00:16:42,800 Speaker 1: But then when you load a twenty pound baby and 312 00:16:42,920 --> 00:16:46,400 Speaker 1: thirty pounds of groceries, like, good look, you're going to 313 00:16:46,440 --> 00:16:48,280 Speaker 1: need to sit down in the first five minutes of 314 00:16:48,320 --> 00:16:51,360 Speaker 1: carrying that. So no, no anterior pulvic tilt unless you 315 00:16:51,440 --> 00:16:53,040 Speaker 1: are working on your mobility. 316 00:16:53,480 --> 00:16:55,920 Speaker 2: Oh I love that well. I think also important here 317 00:16:55,960 --> 00:16:59,240 Speaker 2: when we're talking about anteria public tilt, maybe addressing a 318 00:16:59,280 --> 00:17:02,720 Speaker 2: couple of mood movements that could help with core stabilization 319 00:17:03,040 --> 00:17:06,840 Speaker 2: and counteracting this what could be natural movement pattern. 320 00:17:07,240 --> 00:17:10,720 Speaker 1: Absolutely, I spent so much time with my glutes after 321 00:17:10,760 --> 00:17:14,639 Speaker 1: having a child, glute medius, all, all of it, you guys, 322 00:17:15,000 --> 00:17:17,320 Speaker 1: and I know it feels like those tiny little movements 323 00:17:17,359 --> 00:17:19,840 Speaker 1: are so annoying and can't be doing much to strengthen 324 00:17:19,840 --> 00:17:22,600 Speaker 1: And if it's not a twenty five pound weight plate, 325 00:17:22,640 --> 00:17:27,040 Speaker 1: we're not doing anything. Lies, lies, lies stabilizing those muscles 326 00:17:27,200 --> 00:17:30,760 Speaker 1: that support your core is everything you need to be 327 00:17:30,760 --> 00:17:33,440 Speaker 1: able to not only walk forward, but move side to side. 328 00:17:33,440 --> 00:17:37,400 Speaker 1: Sit up, stand down, sit up, stand down. Wow, that's 329 00:17:37,440 --> 00:17:39,280 Speaker 1: the exact opposite of what I meant. But you know, 330 00:17:39,520 --> 00:17:41,840 Speaker 1: maybe one day in the future. So yeah, if you 331 00:17:41,840 --> 00:17:44,800 Speaker 1: can grab that little band or those tiny little weights 332 00:17:44,840 --> 00:17:47,919 Speaker 1: two pounds, three pounds and really work those glutes and 333 00:17:48,040 --> 00:17:51,800 Speaker 1: bridges leg lifts all of that single lug, that's what 334 00:17:51,840 --> 00:18:00,600 Speaker 1: you need to do to restabilize. 335 00:18:01,880 --> 00:18:05,119 Speaker 2: Taking a break from today's episode to give some love 336 00:18:05,400 --> 00:18:10,080 Speaker 2: to my sponsor at Gooder. Gooder makes super cute, no slip, 337 00:18:10,440 --> 00:18:15,280 Speaker 2: no bounce, polarized sunglasses that are great for any and 338 00:18:15,480 --> 00:18:20,080 Speaker 2: every activity. 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Now, when we're 355 00:19:35,320 --> 00:19:40,240 Speaker 2: talking about post baby, you have the baby, let's talk 356 00:19:40,280 --> 00:19:44,720 Speaker 2: about what could be a quote unquote normal I already 357 00:19:44,760 --> 00:19:46,879 Speaker 2: know where you're gonna come with this amount of time 358 00:19:47,920 --> 00:19:52,600 Speaker 2: for someone to get back into fitness after having their child. 359 00:19:53,240 --> 00:19:57,560 Speaker 1: Well, the recommendation is six weeks, but that's total bullshit. 360 00:19:57,600 --> 00:19:58,760 Speaker 1: Can we say bullshit here? 361 00:19:58,920 --> 00:20:01,480 Speaker 2: And you know what, I don't mark these episodes is explicit, 362 00:20:01,520 --> 00:20:03,640 Speaker 2: but I think an occasional swear just shows passion. 363 00:20:04,119 --> 00:20:07,840 Speaker 1: Honestly, it was just the accurate word. Six weeks is 364 00:20:07,920 --> 00:20:11,359 Speaker 1: just not it. They say that because you're not really 365 00:20:11,359 --> 00:20:13,399 Speaker 1: supposed to do a lot of things for six weeks. 366 00:20:13,440 --> 00:20:16,119 Speaker 1: Like having sex. But I don't know any mom who's 367 00:20:16,200 --> 00:20:18,239 Speaker 1: like ready to jump in the bed to do that 368 00:20:18,320 --> 00:20:22,199 Speaker 1: after having a baby. So honestly, listen to your body. 369 00:20:22,840 --> 00:20:25,359 Speaker 1: Just listen to your body. If you're craving movement. Move 370 00:20:25,600 --> 00:20:28,840 Speaker 1: I did so much bandwork and light weight work right 371 00:20:28,880 --> 00:20:32,040 Speaker 1: after giving birth. I mean honestly, I had a C section, 372 00:20:32,440 --> 00:20:35,359 Speaker 1: so that first week was just about, you know, trying 373 00:20:35,400 --> 00:20:38,760 Speaker 1: to pee. But after that I did a ton of 374 00:20:38,760 --> 00:20:42,960 Speaker 1: that to counteract the breastfeeding posture and to counteract that 375 00:20:43,359 --> 00:20:47,760 Speaker 1: new found lack of core because they sliced open my abdominal. 376 00:20:48,240 --> 00:20:51,960 Speaker 1: So yes, move, move with intention, move with a way 377 00:20:51,960 --> 00:20:53,960 Speaker 1: that's going to increase your heart rate, but also give 378 00:20:54,000 --> 00:20:57,000 Speaker 1: yourself that time to recover and rest. So yeah, just 379 00:20:57,040 --> 00:21:00,000 Speaker 1: move y'all, but please don't do a burbie. That's all. 380 00:21:00,240 --> 00:21:02,439 Speaker 2: The movement again that you're going to be doing is 381 00:21:02,480 --> 00:21:04,560 Speaker 2: so much different than before you had a baby, and 382 00:21:04,840 --> 00:21:07,120 Speaker 2: it's just so important to have grace you with yourself 383 00:21:07,160 --> 00:21:10,359 Speaker 2: in this process. You just did something that is insane. 384 00:21:10,520 --> 00:21:13,440 Speaker 2: I mean obviously so natural and so beautiful, but also insane, 385 00:21:13,520 --> 00:21:17,520 Speaker 2: like you literally birthday human. So instead of feeling hard 386 00:21:17,560 --> 00:21:20,400 Speaker 2: on yourself or speaking to yourself in a certain way. 387 00:21:20,680 --> 00:21:23,800 Speaker 2: Don't let like whatever you see on social media influence 388 00:21:23,880 --> 00:21:26,240 Speaker 2: like what feels right for you and your body, and 389 00:21:26,400 --> 00:21:28,960 Speaker 2: especially don't let those things influence you in a way 390 00:21:28,960 --> 00:21:31,199 Speaker 2: that could be detrimental to your long term health. So 391 00:21:31,240 --> 00:21:33,600 Speaker 2: you really have to think on a case by case basis, 392 00:21:33,600 --> 00:21:36,520 Speaker 2: and of course make sure that you have open and 393 00:21:36,600 --> 00:21:40,000 Speaker 2: honest conversations with your personal doctor. 394 00:21:40,400 --> 00:21:43,760 Speaker 1: Absolutely. I mean, and you touched on something so important there. 395 00:21:44,160 --> 00:21:48,359 Speaker 1: The comparison factors just got to go. I mean, you know, 396 00:21:48,520 --> 00:21:50,200 Speaker 1: we used to look at nine months in nine months 397 00:21:50,240 --> 00:21:52,639 Speaker 1: out pictures as look at the size of my baby, 398 00:21:52,680 --> 00:21:54,879 Speaker 1: and now it's become look at the size of my waist, 399 00:21:55,000 --> 00:21:57,719 Speaker 1: and it's like, who cares? And it took me at 400 00:21:57,840 --> 00:22:00,480 Speaker 1: least six months to be able to really feel strong 401 00:22:00,480 --> 00:22:03,280 Speaker 1: in a plank. Six months, so you want to talk 402 00:22:03,280 --> 00:22:06,920 Speaker 1: about six weeks postpartum, I was doing like arm circles. 403 00:22:06,960 --> 00:22:10,080 Speaker 1: You guys, like you really have to recognize what your 404 00:22:10,119 --> 00:22:12,439 Speaker 1: body has not only just done, but been doing for 405 00:22:12,480 --> 00:22:16,240 Speaker 1: the last ten months. So, yes, the grace is got 406 00:22:16,240 --> 00:22:17,119 Speaker 1: to be the priority. 407 00:22:17,320 --> 00:22:20,600 Speaker 2: You mentioned having a sea section, which also brought up 408 00:22:20,640 --> 00:22:24,600 Speaker 2: the concept of you having your abdomen sliced into abdomen 409 00:22:25,200 --> 00:22:29,600 Speaker 2: hot topic for women because of what happens to the 410 00:22:29,640 --> 00:22:34,720 Speaker 2: abdominal wall often during birth and sometimes even just pregnancy. 411 00:22:34,800 --> 00:22:38,479 Speaker 2: Talk to me about that. Yeah, it's a lot, y'all. 412 00:22:39,200 --> 00:22:42,199 Speaker 1: I mean, luckily they have a curtain up for the 413 00:22:42,200 --> 00:22:46,159 Speaker 1: mom so I didn't really have to witness it, and 414 00:22:46,280 --> 00:22:49,800 Speaker 1: also I had an epidural, but my husband watched this 415 00:22:50,080 --> 00:22:53,720 Speaker 1: process and it's just insane. And then you know, you're 416 00:22:53,760 --> 00:22:56,000 Speaker 1: asked to pee and walk around and those are like 417 00:22:56,080 --> 00:22:59,320 Speaker 1: the hardest, hardest things that you could possibly do after 418 00:22:59,320 --> 00:23:04,400 Speaker 1: a sea section, but obviously important slightly. So that's where 419 00:23:04,440 --> 00:23:06,879 Speaker 1: all of that prep comes into play, because if you 420 00:23:07,040 --> 00:23:09,960 Speaker 1: do not already have an intimate relationship with at least 421 00:23:10,000 --> 00:23:16,120 Speaker 1: how to activate that, then after such trauma, the neurological 422 00:23:16,160 --> 00:23:19,520 Speaker 1: response is going to be damaged, and your body's instinct 423 00:23:19,560 --> 00:23:22,760 Speaker 1: is to protect an area that has been injured. And 424 00:23:22,840 --> 00:23:26,480 Speaker 1: so if you don't already have the relationship or the 425 00:23:26,680 --> 00:23:31,000 Speaker 1: thought process, the brain to body connection to move through 426 00:23:31,640 --> 00:23:36,439 Speaker 1: those activations and exercise those muscles in the way that 427 00:23:36,440 --> 00:23:38,720 Speaker 1: they are meant to be used, then your body is 428 00:23:38,760 --> 00:23:42,119 Speaker 1: going to revert into protection and trauma mode and just 429 00:23:42,200 --> 00:23:48,040 Speaker 1: completely turn off and sleeping abs is not a good look. 430 00:23:48,080 --> 00:23:50,400 Speaker 1: Sleeping glutes not a good look. You need to turn 431 00:23:50,400 --> 00:23:53,480 Speaker 1: them on, wake them up, and get them involved in 432 00:23:53,600 --> 00:23:56,080 Speaker 1: active in your movement all the time. 433 00:23:56,480 --> 00:23:58,399 Speaker 2: Talk to me about diastasis recte. 434 00:23:58,960 --> 00:24:02,560 Speaker 1: Oh, y'all, So this is when your abs separate, right, 435 00:24:02,600 --> 00:24:03,800 Speaker 1: and it's natural. 436 00:24:03,480 --> 00:24:05,640 Speaker 2: It happens. For a second, did I say that correctly? 437 00:24:05,960 --> 00:24:08,000 Speaker 1: Honestly, I've only heard a few people say it. I 438 00:24:08,080 --> 00:24:10,159 Speaker 1: say diastesis. 439 00:24:09,720 --> 00:24:13,000 Speaker 2: Diastis all right, well, ten points for the non pregnant 440 00:24:13,080 --> 00:24:14,680 Speaker 2: human over here. Continue. 441 00:24:15,119 --> 00:24:18,159 Speaker 1: Yeah, So diastesis or diastasis or whoever you want to 442 00:24:18,200 --> 00:24:21,800 Speaker 1: say it, dr is when your abs separate, which is 443 00:24:22,400 --> 00:24:25,199 Speaker 1: absolutely normal. It's nothing that you know you should be 444 00:24:25,320 --> 00:24:29,439 Speaker 1: concerned about, like you did anything wrong. It happens. And 445 00:24:29,640 --> 00:24:32,600 Speaker 1: the idea is that that needs to be knit back 446 00:24:32,640 --> 00:24:36,280 Speaker 1: together after you've given birth. So a way to self 447 00:24:36,359 --> 00:24:39,040 Speaker 1: check for that is to use your two fingers wide 448 00:24:39,119 --> 00:24:41,600 Speaker 1: ways on your belly and just to see can you 449 00:24:41,880 --> 00:24:44,879 Speaker 1: wiggle those fingers in between the separation of your abs, 450 00:24:45,160 --> 00:24:48,480 Speaker 1: and if so, how does that skin feel underneath? Does 451 00:24:48,520 --> 00:24:51,359 Speaker 1: it feel oohy guy? Or does it feel solid and taut? 452 00:24:51,800 --> 00:24:51,960 Speaker 2: Right? 453 00:24:52,000 --> 00:24:54,639 Speaker 1: And so the idea is in a very very very 454 00:24:54,680 --> 00:24:57,640 Speaker 1: shallow crunch. I mean like you've lifted your head two 455 00:24:57,680 --> 00:25:01,000 Speaker 1: inches and you're laying completely flat on the floor. Can 456 00:25:01,200 --> 00:25:04,520 Speaker 1: is that activation happening or not? And if you don't 457 00:25:04,560 --> 00:25:07,320 Speaker 1: feel like that activation is happening and you can continuously 458 00:25:07,359 --> 00:25:10,200 Speaker 1: fit two or more fingers in between those ads, you've 459 00:25:10,200 --> 00:25:10,840 Speaker 1: got work to do. 460 00:25:11,160 --> 00:25:11,359 Speaker 2: You know. 461 00:25:11,400 --> 00:25:14,000 Speaker 1: That's you're signed to not hop on the spin bike, 462 00:25:14,119 --> 00:25:16,280 Speaker 1: not hop on the squat rack. That's you're signed to 463 00:25:16,320 --> 00:25:19,960 Speaker 1: focus on the pelvic floor, the small activations, the glute recovery, 464 00:25:20,440 --> 00:25:23,520 Speaker 1: all of the posture work before you really move forward. 465 00:25:23,600 --> 00:25:26,240 Speaker 1: And it's just it's so normal, So I don't want 466 00:25:26,240 --> 00:25:29,360 Speaker 1: to raise any red flags. Dr is normal. It happens, 467 00:25:29,440 --> 00:25:31,639 Speaker 1: and it's just about how you deal with it versus 468 00:25:31,720 --> 00:25:34,760 Speaker 1: that will and for how long it takes to recover 469 00:25:34,840 --> 00:25:35,159 Speaker 1: from it. 470 00:25:36,160 --> 00:25:39,359 Speaker 2: Fair Another hot question that came in from the hurdle 471 00:25:39,400 --> 00:25:44,040 Speaker 2: community wanting to know about how post baby do I 472 00:25:44,680 --> 00:25:50,600 Speaker 2: run cycle, squat walk? Yeah without being myself? 473 00:25:51,600 --> 00:25:58,920 Speaker 1: Yeah, that is exactly the pelvic floor. That's exactly it. It's 474 00:25:57,640 --> 00:26:02,480 Speaker 1: not natural to pee yourself and you're working out, jumping, laughing, coughing. 475 00:26:02,600 --> 00:26:06,560 Speaker 1: It's not natural. It shouldn't happen. It can, and that's 476 00:26:06,680 --> 00:26:09,239 Speaker 1: just you know, your sign to yourself, Okay, I have 477 00:26:09,320 --> 00:26:12,040 Speaker 1: work to do. It's it's not how you're supposed to 478 00:26:12,119 --> 00:26:14,840 Speaker 1: have to live your life for forever. So that means, 479 00:26:15,080 --> 00:26:17,199 Speaker 1: you know, if you have the luxury of accessing a 480 00:26:17,240 --> 00:26:20,399 Speaker 1: pulvic floor specialist, please do that. I even did it 481 00:26:20,480 --> 00:26:24,679 Speaker 1: virtually because you know the panera, and it just really 482 00:26:24,800 --> 00:26:28,359 Speaker 1: helped me have some accountability as to those exercises, how 483 00:26:28,359 --> 00:26:31,920 Speaker 1: I was progressing with them. You shouldn't have to leave 484 00:26:31,920 --> 00:26:34,239 Speaker 1: an accident when you get up from the couch, so 485 00:26:34,680 --> 00:26:38,399 Speaker 1: please pay attention to if this is happening to you, 486 00:26:38,400 --> 00:26:41,040 Speaker 1: you need to kind of step back and lay a 487 00:26:41,119 --> 00:26:45,600 Speaker 1: stronger foundation for yourself before you are moving into that 488 00:26:45,680 --> 00:26:48,520 Speaker 1: really high intensity or just like fun stuff that you 489 00:26:48,560 --> 00:26:50,720 Speaker 1: love to do. Make it safe and clean. 490 00:26:50,840 --> 00:26:52,840 Speaker 2: I just need you to coach me through my Your 491 00:26:52,880 --> 00:26:56,600 Speaker 2: voice is so soothing. I love the way the way 492 00:26:56,640 --> 00:26:58,720 Speaker 2: you just said you don't need to leave an accident 493 00:26:58,720 --> 00:27:02,359 Speaker 2: for yourself. I was like free. That felt like a hug. Okay. 494 00:27:02,640 --> 00:27:05,520 Speaker 2: Another question that came in from the hurdlers, how do 495 00:27:05,640 --> 00:27:09,040 Speaker 2: I ensure that I'm keeping an adequate supply while I'm 496 00:27:09,080 --> 00:27:11,879 Speaker 2: returning to running and working out. This is something I 497 00:27:11,880 --> 00:27:13,320 Speaker 2: didn't even know was a problem when it come to 498 00:27:13,359 --> 00:27:15,720 Speaker 2: runing and working out and breastfeeding girl. 499 00:27:16,119 --> 00:27:20,280 Speaker 1: Breastfeeding. I mean, we need the documentary because this was 500 00:27:20,320 --> 00:27:23,200 Speaker 1: the biggest I didn't know as far as becoming a 501 00:27:23,240 --> 00:27:26,439 Speaker 1: new mom, breastfeeding is one of the hardest things to 502 00:27:26,560 --> 00:27:31,159 Speaker 1: conquer and master, and I didn't. I really didn't. I 503 00:27:31,200 --> 00:27:34,159 Speaker 1: spent a month nursing and I was very lucky. He 504 00:27:34,200 --> 00:27:37,199 Speaker 1: took lunches on in the hospital. He drank. It was 505 00:27:37,359 --> 00:27:40,360 Speaker 1: not a problem. In the hospital. All the lactation consultants 506 00:27:40,400 --> 00:27:42,760 Speaker 1: were like, you're nailing a girl. Bye. And then we 507 00:27:42,800 --> 00:27:46,240 Speaker 1: got home and my baby cried for three weeks and 508 00:27:46,520 --> 00:27:48,720 Speaker 1: I was doing everything I could to try to increase 509 00:27:48,720 --> 00:27:51,840 Speaker 1: my supply. I was drinking, eating oatmeal all the time, 510 00:27:52,000 --> 00:27:54,560 Speaker 1: you know, trying all the things I knew, trying to 511 00:27:54,560 --> 00:27:57,880 Speaker 1: get rest, trying to hydrate, and I could not keep 512 00:27:57,960 --> 00:28:00,719 Speaker 1: up with him, and so I started to pump and 513 00:28:01,040 --> 00:28:04,600 Speaker 1: to a supplement with formula, and then my baby slept. 514 00:28:04,720 --> 00:28:08,320 Speaker 1: It was like night and day. So as far as 515 00:28:08,560 --> 00:28:11,919 Speaker 1: you know, how does the exercise affect the supply? I 516 00:28:11,960 --> 00:28:14,520 Speaker 1: am not a lactation consultant, so I cannot tell you 517 00:28:14,600 --> 00:28:17,280 Speaker 1: for sure. All I can say is one of the 518 00:28:17,320 --> 00:28:21,640 Speaker 1: biggest issues with keeping up your supply is your stress level, which, 519 00:28:21,760 --> 00:28:24,040 Speaker 1: like I mean, if that's not cyclical, I don't know 520 00:28:24,119 --> 00:28:26,840 Speaker 1: what is. So the more you can give yourself that 521 00:28:26,880 --> 00:28:30,160 Speaker 1: grace and talk kindly to yourself, that at least will help. 522 00:28:30,480 --> 00:28:34,560 Speaker 1: But please feel like you have the ability to see 523 00:28:34,600 --> 00:28:37,640 Speaker 1: a lactation and consultant. Usually they're provided by the hospital, 524 00:28:37,720 --> 00:28:40,600 Speaker 1: so give them a call, let me know what you 525 00:28:40,640 --> 00:28:41,320 Speaker 1: find out. 526 00:28:41,520 --> 00:28:44,400 Speaker 2: Give them a buzz. Also on the dr note, I 527 00:28:44,400 --> 00:28:47,320 Speaker 2: did have a question that came in asking this woman 528 00:28:47,360 --> 00:28:51,000 Speaker 2: says her son is ten. Is repairing that at this 529 00:28:51,160 --> 00:28:52,479 Speaker 2: point a lost cause? 530 00:28:53,200 --> 00:28:56,080 Speaker 1: No? No, no, it is not. You can always repair it. 531 00:28:56,160 --> 00:28:59,200 Speaker 1: I mean, my mom had her kids thirty plus years ago. 532 00:28:59,640 --> 00:29:02,560 Speaker 1: She had three c sections, and it is something that 533 00:29:02,920 --> 00:29:06,400 Speaker 1: we are on the journey together, and she is going 534 00:29:06,440 --> 00:29:09,080 Speaker 1: to be able to do all the things and activate 535 00:29:09,120 --> 00:29:12,479 Speaker 1: all that lower abdominal, intra abdominal. She can do it. 536 00:29:12,600 --> 00:29:13,040 Speaker 2: TVA. 537 00:29:13,320 --> 00:29:16,120 Speaker 1: It's available to you, guys. It does not matter how 538 00:29:16,160 --> 00:29:18,400 Speaker 1: old your children are. It doesn't matter if you're a 539 00:29:18,440 --> 00:29:21,840 Speaker 1: man and never even had a child, You too can 540 00:29:22,360 --> 00:29:25,160 Speaker 1: learn to activate and actually use your public floor in 541 00:29:25,200 --> 00:29:28,680 Speaker 1: a way that allows your abs to support your exercises. 542 00:29:29,440 --> 00:29:34,280 Speaker 2: Love this boost of confidence coming in from Brie, Brie, 543 00:29:34,400 --> 00:29:36,480 Speaker 2: what else haven't we tackled? Is there anything else that 544 00:29:36,520 --> 00:29:38,280 Speaker 2: you feel like we need to throw into the mix here? 545 00:29:38,320 --> 00:29:40,960 Speaker 2: I mean, I know we could talk forever on this. 546 00:29:41,520 --> 00:29:43,880 Speaker 1: Well, one thing that I have noticed, So I love 547 00:29:43,920 --> 00:29:46,959 Speaker 1: a baby carrier right where you like wear them like 548 00:29:47,000 --> 00:29:49,719 Speaker 1: they're still in the womb or they're a kangaroo joey 549 00:29:49,840 --> 00:29:51,920 Speaker 1: or what have you, because it allows you to be 550 00:29:51,960 --> 00:29:55,480 Speaker 1: hands free. But pro tip, you have to be so 551 00:29:55,600 --> 00:29:57,800 Speaker 1: much more mindful when you are wearing your baby of 552 00:29:57,920 --> 00:30:01,720 Speaker 1: your posture, of that anterior pelvic till, because honestly, it's 553 00:30:01,760 --> 00:30:04,959 Speaker 1: like being pregnant with a however month old your child is, 554 00:30:05,560 --> 00:30:07,880 Speaker 1: and that's a lot to ask of your body as 555 00:30:07,920 --> 00:30:10,440 Speaker 1: it is still recovering. So if you're going to be 556 00:30:10,480 --> 00:30:13,000 Speaker 1: a baby carrier person like me, try to limit the time, 557 00:30:13,160 --> 00:30:16,320 Speaker 1: try to check in with how you're standing, how you're moving, 558 00:30:16,880 --> 00:30:19,880 Speaker 1: and just be really aware because that can backtrack some 559 00:30:19,920 --> 00:30:23,200 Speaker 1: of your progress without you even realizing it. And just 560 00:30:23,200 --> 00:30:25,840 Speaker 1: give yourself, like you know, the different positions. Maybe your 561 00:30:25,840 --> 00:30:27,560 Speaker 1: baby goes on the back for a day, maybe your 562 00:30:27,560 --> 00:30:29,720 Speaker 1: baby goes on the side and maybe you just use 563 00:30:29,840 --> 00:30:33,720 Speaker 1: the stroller, so be careful with those carriers, y'all. 564 00:30:34,120 --> 00:30:37,840 Speaker 2: Right now, missus Kogel, you have an opportunity to offer 565 00:30:37,920 --> 00:30:42,200 Speaker 2: yourself one piece of advice. In the weeks and months 566 00:30:42,280 --> 00:30:47,840 Speaker 2: after giving birth, what do you tell yourself? Now this 567 00:30:47,880 --> 00:30:50,600 Speaker 2: is going to sound basic, cliche and like a meme, 568 00:30:50,880 --> 00:30:56,520 Speaker 2: but you're doing great, sweetie. Really really applies the hormones, 569 00:30:56,720 --> 00:30:59,920 Speaker 2: everything that is surging and new and unnatural and unknown, 570 00:31:00,000 --> 00:31:02,560 Speaker 2: and in those few days and weeks after having a 571 00:31:02,560 --> 00:31:07,040 Speaker 2: baby are insane. I cried every single day because I 572 00:31:07,080 --> 00:31:08,719 Speaker 2: was worried I was not being a good mom, I 573 00:31:08,760 --> 00:31:11,520 Speaker 2: was not doing the best I could. And it's honestly 574 00:31:11,800 --> 00:31:14,040 Speaker 2: coming from a place of just not knowing what to do, 575 00:31:14,160 --> 00:31:17,320 Speaker 2: not having a handbook or a list to check off, 576 00:31:17,600 --> 00:31:20,640 Speaker 2: because every baby needs something different and every mom is 577 00:31:20,720 --> 00:31:24,040 Speaker 2: able to provide something different. So even asking your friends 578 00:31:24,280 --> 00:31:28,120 Speaker 2: doesn't always help. So really just lean into yourself and 579 00:31:28,200 --> 00:31:32,160 Speaker 2: realize you were made to have this child, right You 580 00:31:32,280 --> 00:31:36,800 Speaker 2: two have an unbreakable bond that nobody else can replicate, 581 00:31:37,120 --> 00:31:38,920 Speaker 2: and so you were meant to care for each other, 582 00:31:39,200 --> 00:31:41,040 Speaker 2: and honestly, it is a give and take right. Your 583 00:31:41,040 --> 00:31:42,880 Speaker 2: baby's going to give you just as much love as 584 00:31:42,920 --> 00:31:45,520 Speaker 2: you give it, and realize that that is special, that 585 00:31:45,640 --> 00:31:48,680 Speaker 2: is sacred, and that is what matters as long as 586 00:31:48,720 --> 00:31:51,280 Speaker 2: you can give yourself the freedom to actually feel that. 587 00:31:51,600 --> 00:31:54,560 Speaker 2: So get out of the comparisons, get out of the judgments, 588 00:31:54,600 --> 00:31:57,760 Speaker 2: and just soak up that love because it flies by, 589 00:31:58,160 --> 00:32:01,880 Speaker 2: it flies by. Soaking in your love today. It's always 590 00:32:01,920 --> 00:32:05,520 Speaker 2: so fun to get on and record with with my peeps, 591 00:32:05,800 --> 00:32:09,360 Speaker 2: and I appreciate your knowledge. I feel like I, as 592 00:32:09,440 --> 00:32:11,600 Speaker 2: someone who is not yet in the stage of my 593 00:32:11,640 --> 00:32:14,120 Speaker 2: life where I am going to be with child, I 594 00:32:14,120 --> 00:32:15,880 Speaker 2: still feel like I just absorbed so much and I 595 00:32:15,960 --> 00:32:18,080 Speaker 2: learned so much from you, and that's just so appreciated. 596 00:32:18,680 --> 00:32:21,480 Speaker 2: Oh love you, friend, Love you, friend, Brie. How do 597 00:32:21,560 --> 00:32:23,440 Speaker 2: the hurdlers keep up with you? How do they follow 598 00:32:23,480 --> 00:32:25,960 Speaker 2: along with you? Give me all of the details. 599 00:32:26,160 --> 00:32:28,520 Speaker 1: Well, if you just want to see cute puppy pictures 600 00:32:28,560 --> 00:32:31,360 Speaker 1: and baby pictures, head on over to my Instagram app 601 00:32:31,360 --> 00:32:33,840 Speaker 1: pree kochel b r e e k O E g 602 00:32:34,000 --> 00:32:35,720 Speaker 1: e L. But if you want to work out with me, 603 00:32:36,280 --> 00:32:38,640 Speaker 1: head over to fit on app f t O in 604 00:32:38,960 --> 00:32:41,520 Speaker 1: app where you can work out with me for free 605 00:32:41,760 --> 00:32:42,600 Speaker 1: pre post natal. 606 00:32:42,720 --> 00:32:45,520 Speaker 2: All of the things say fit on App again, I 607 00:32:45,520 --> 00:32:46,320 Speaker 2: think it broke up. 608 00:32:47,040 --> 00:32:48,480 Speaker 1: Yeah, if you want to work out with me, head 609 00:32:48,520 --> 00:32:50,720 Speaker 1: on over to Fit on App, f it t o 610 00:32:50,960 --> 00:32:53,120 Speaker 1: n app and you can work out with me for 611 00:32:53,160 --> 00:32:55,320 Speaker 1: free pre post natal. All of the above. 612 00:32:56,120 --> 00:32:59,080 Speaker 2: I am over at Emily Body and at Hurdle Podcast. 613 00:32:59,160 --> 00:33:02,120 Speaker 2: Another Hurdle conquered. Catch you guys next time.