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The effects of exercise are so powerful, in fact, that some research indicates it could regulate mood as successfully as antidepressants. A 20 min bike ride raises levels of glutamate and GABA, two neurotransmitters that help the brain bounce back from negative emotions, a recent study at the UC Davis Medical Center found.  Doing your routine outdoors may be even…
Motivation
June 13.2020
Running during pregnancy is a hot topic. Should you? Shouldn't you? Over the years, the guidelines have changed, but now the American Congress of Obstetricians and Gynecologists (ACOG) says staying active is of the utmost importance for a healthy pregnancy if there are no contraindications. Gone are the recommendations of keeping your heart rate below 140 bpm, although some physicians…
Prenatal
May 31.2020
When you think about the many diets that are marketed to the masses these days, the definition of  “healthy eating" is extremely confusing in our food and body obsessed society. The biggest struggle when creating a new or healthier style of eating is the misrepresentation of what is “good food” in your diet.  With sayings such as "sugar is horrible,…
alt Nutrition
May 26.2020
Pushing boundaries, exploring new areas, and moving forward keep us happy. And while there’s a place for end goals, research shows that the thrill of starting something new and loving the process provides the most fulfillment and is the key to staying motivated long term. here are 4 tips how to set up goals  Think small. Focus on everyday behaviors instead…
Motivation
April 23.2020
Going after big, new goals may be desirable but is also daunting. Your solve: micro- goals. Setting super small, stupidly achievable objectives is the key to rocking your resolutions!  Over time, mini goals become habits that are rewarding and wired into our brains.  🥱😴😴For example, if you want to be asleep by 10 pm every night, try getting up at…
Motivation
April 03.2020
How do I build my endurance? I always feel like I am dying in a workout class. A: practice makes perfect. Feeling like you are struggling is all part of building stamina. Your body needs time to acclimate. When you get that burning sensation in your lungs, your heart is working harder to give your body oxygen. The body is…
Blog Motivation
April 03.2020
Scars are remarkable, as they provide a stability to an area of the body that needs it. However, this part of the body could benefit from some gentle massage, or scar care. Adhesions form beneath the surface and act like glue, making the layers of muscle and skin difficult to move. Scar care helps to mobilize and increase blood flow…
alt Postpartum
December 23.2019
Prolapse is a displacement of your pelvic organs down into the vaginal vault from their original position. A cystocele is when the bladder is out of place, a rectocele is when the rectum bulges out into the vaginal space, and uterine prolapse is when the uterus falls down. You don’t really know which organ is prolapsing until you insert your…
alt Postpartum
December 23.2019
To splint or not to splint that’s the question ? I recommend splinting first 3-4 weeks immediate postpartum because it helps to bring everything together. But NOT ALL SEPARATIONS NEED TO BE SPLINTED! I prefer to avoid using a splint if the separation is less than 3 fingers and medium to shallow linea alba connective tissue between the recti muscles.…
alt Postpartum
December 23.2019
Working out during pregnancy. Yes or no?  Isn’t just great for you- it will help your baby stay healthy too! As long as you are cleared by your doctor, regardless of your fitness level- you should exercise! Regular exercise can help reduce lower back pain, promote healthy weight gain and reduce the risk of gestational diabetes.  Research in the Physical…
Prenatal
December 22.2019