Core Endurance

07/09/2024

SIGN UP TODAY!!!!!

https://raceroster.com/events/2024/87916/running-of-the-steers

11/06/2023

INCONTINENCE IS NOT NORMAL‼️

It doesn’t matter if you had a baby or not, incontience can happen to anyone but it’s NOT normal.

Our society has normalized incontinence, and we all laugh when we tell our friends that we leak when we laugh and jump. BUT I’m here to tell you that you DON’T have to live with it, you can get help and learn techniques and strategies to help prevent and manage leaking from happening 🙂

Did you know that there is 2 different types of incontinence???

STRESS INCONTINENCE is when demand on the bladder is increased through impact or abdominal force (coughing, sneezing, jumping, running). This type of incontinence stops moms from exercising! We don’t want that! So here are some tips to help during running and jumping rope.

👉Try quick short exhales while jumping followed by a long inhale.

👉During running, try to breathe deeply and focus on leaning forward slightly and coming tall.

👉Check ribcage and pelvic alignment

👉When landing does your pelvis slip into a posterior pelvic tilt

👉Think about soft knees when landing and being light on your feet

URGE INCONTINENCE is the feeling like you might not make it to the bathroom, leaking may or may not occur

Sound like you? Try this!

👉Stop the “just in case” pre ( this trains the bladder to empty early).

👉Try quick pelvic floor contractions -first master then then use them when feeling the urge

👉 Relax and practice deep breathing

👉Use the clock and distractions to retrain.

👉Identify irritants- caffeine, coffee alcohol

👉Identify pelvic floor tightness or nerve irritation

Give these a try next time you have an urge or experience leaking with exercise!

Need help retraining your core and pelvic floor? Check out our link in the bio on how we can help you 🙂

08/26/2023

ONE CHAPTER CLOSES, A NEW ONE OPENS🩷

Another great week of workouts with this hard working group of ladies and feeling very bittersweet that my outdoor workouts will be coming to an end starting in September. BUT so very excited to be working as a full time PSP (military fitness Instructor) for 14 wing Greenwood ! I feel more than ready to take on this position and that the last 10 years of training and learning has prepared me for this opportunity to work with military members especially military women! I’m ready to motivate, encourage, push, inspire and support this awesome population👊

Although I won’t be able to run my park workouts I can still help all you wonderful postpartum ladies online with my Mommy Muscles 6 week Online Innercore Retraining Program!

I want to thank ALL of the awesome moms and ladies who have supported Core Endurance park workouts and personal training over the last 5 years!!! Each and everyone one of you have been a pleasure to work with and have inspired and taught me how to be better myself as a trainer so I can feel confident in supporting and helping you!! I have SO many great memories working with clients in my little gym in my basement in cold lake❤️ all the kiddos who came to play while you moms worked out was wonderful! I am also thankful for ALL the friendships made along the way!!🩷

I won’t be able to give my business full time attention, but I will still be able to keep it alive working part time on it!! I feel more than ready and know that I need to change things up and use this opportunity to grow even more as a mom, wife, athlete and trainer!

LETS DO THIS 👊💪

08/10/2023

08/05/2023

6 YEARS AGO I was 31 years old. I had a 4 year old and 1 year old, and my body was falling apart. I was running, lifting weights, taking a spin instructor course, doing all the things I thought I needed to do to rebuild strength I lost during my pregnancy years but all I was left with was a protruding tummy, pelvic discomfort, incontinence and a sad disconnect and discontentment with my body. Even though I was a fitness trainer, I had never considered the fact that I could be suffering from Diastasis Recti. When I discovered I was living with a 3 winger wide and 3 knuckle deep Diastasis and umbilical hernia I realized these symptoms might be the source of all my physical struggles I finally began to hope!

However, the lack of helpful information available to me as a mother AND as a fitness trainer was shocking and discouraging. Now 6 years later, after focusing all my attention on this condition and the core related issues, I have been able to make a difference in Diastasis Recti awareness and education. I have concentrated all my recourses on helping others identify what is going on, help prevent it and treat it with my Mommy Muscles 6 week Inner Core Retraining Program!

August is Diastasis Recti Awareness Month and I plan to share with you content to help you feel educated, and empowered to feel strong again!

07/10/2023

The first annual Running of the Steers was a huge success! I had no idea what the turn out would be, but was pleasantly surprised to see all the runners and walkers!! Thank you to ALL the amazing volunteers and vendors that came out to support this great fundraising event for the Kingston Farmers Market NS and finish the great weekend of the Kingston Steer BBQ off being active (especially in the heat 🥵). I just love seeing families, and kiddos out there working hard together! Also a big thank you to Green Elephant Cafe and Waffles and The Dancing Bun Farm for providing treats and goodies at the end! 989 Rewind Radio for promoting, cheering and providing tunes for our runners along the course. And can’t forget Kingsley! He ran and cheered HARD!! I am so excited to do it all again next year!!

07/07/2023

SUNDAY!!! SEE YOU THERE!! ❤️🖤🐂

Online Registration is CLOSED

BUT you can sign up the MORNING OF🙂

07/06/2023

1 MORE DAY TO SIGN UP!!

REGISTER HERE⏩️ https://raceroster.com/events/2023/75602/running-of-the-steers

07/06/2023

Memories at summer park workouts in Cold Lake💗

07/03/2023

POSTPARTUM POSTURE PROGRESS⭐️

In Mommy Muscles 6 Week Inner Core Retraining Program the first step is correcting postpartum posture!

Pregnancy 🤰 weight changes often increase thoracic kyphosis which can decrease thoracic mobility. This causes increased compensation of your thoracic junction which changes the diaphragm and psoas (hip flexor) attachment angles as well as the cervical and lumbar spine. When we change alignment, we change the mechanical pull of the muscles, this changes the way our system works! These pulls can put your muscles at a disadvantage for working properly (hello aches, pains, incontinence and Diastasis Recti 😬).

I am so proud of my friend and client for doing the boring mobility work consistently! The mobility work is intentional and necessary when rehabbing your postpartum body before adding load and intensity on it. This is the start of building a strong foundation! To think if she started lifting heavy load and added intensity with her start posture you can already see the cracks in the foundation that will most likely set her back down the road instead of progressing her forward!

INTENTION NOW, INTENSITY LATER

If you’re looking to rehab your postpartum body and get back to exercise our Mommy Muscles 6 week program is the best place to start ! DM for details!