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Kegels aren't the only things your pelvic floor needs.

Leaking when you sneeze? Read this before you do more kegels.

By Steph Bouwman

“Oh, you’re leaking? Try to do more kegels. Your pelvic floor must be weak” “Pain with sex? Maybe your pelvic floor needs some exercise, do some kegels!” Have you heard these things before? Have you tried to do more kegels to resolve an issue, only to find out that it’s making said issue worse? (Steph…

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Postpartum Workouts: Where do I Start??

By Steph Bouwman

It’s hard to navigate postpartum life, never mind navigating postpartum workouts. Your body has changed, and while that’s not a bad thing, you may also be dealing with some not so pleasant changes, like leaking, Diastasis Recti, or back pain. *note: each section contains workout links. Upper body  When we think about core or pelvic…

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Preparing for Your Postpartum

By Steph Bouwman

Living with and taking care of a tiny human is HARD. I mean, you probably weren’t expecting it to be a walk in the park. Most people have an idea of what it’ll be like; you expect to be tired and sore, you know that babies cry, but it’s not until you’re in it that…

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April is C-Section Awareness Month

By Steph Bouwman

I always said I would be happy however my baby came into this world and that our safety was all that mattered. I really thought this until about 32 weeks when I was told my baby was breech and I would likely need a C-section. I guess in my subconscious mind I always had imagined…

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Birth Story of Quinn Joanna

By Steph Bouwman

“Oh, this is your fourth baby! Did you go overdue with the other ones?” “Nope!” I’d cheerfully say.  Livia was two days late, Zach was right on his due date, and Owen missed his by 4 hours and 40 minutes.  I was fairly confident history would repeat itself and I would be having the baby on/close…

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Can you Plank if you Have a Diastasis?

By Steph Bouwman

** not medical advice, always see a pelvic floor physiotherapist. The point of this blog is to create awareness and get you thinking! Planks are a progression, not a starting point. Repeat that after me. But, does this mean that they are unsafe for those with diastasis or prolapse, and that you’ll never be able…

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Diastasis Recti 101

By Steph Bouwman

Diastasis Recti, oh the questions I get about this topic! I hope to go over the most frequently asked questions about this very common, but highly misunderstood topic. Here is a video I made back in the day about how to check yourself for DR. ***It’s always a good idea to see a pelvic floor…

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Reaching Your Goals Without Losing your Sanity

By Steph Bouwman

So, you’ve decided that this time you’re going to do it, you’re finally going to finally get in shape. “Let’s lose that weight!” You say to yourself! “I’m 6 months postpartum, my neighbor lost all the baby weight in 4 weeks, and I am beyond sick and tired of people asking me if I’m pregnant.”…

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Your Guide to Postpartum Fitness: is 6 Weeks Really Enough Time?

By Steph Bouwman

You’ve just had your baby, and chances are one of the first things on your mind is “when can I start exercising again?” The most common piece of advice is to wait until your 6-week postpartum appointment, where your doctor or midwife will discharge you and officially give you the all clear. But what are…

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