Channeling Our Inner Strength from Birth into Parenthood - Chat with She Births and OBGYN

“We need the sisterhood. We need the village.” In this video above I sit down with my OBGYN and Birthing Educator for a birthing team ‘debrief.’ I would love to hear your birth stories and lessons learned. Leave me a comment on social media.

My OBGYN, Dr. Jan Dudley and doula, prenatal yoga instructor, and creator of She Births childbirth education program, Nadine Richardson, have a lot of great insight on how to make the birthing experience a beautiful one. They talk about what we can learn about ourselves from pregnancy and childbirth. And how to channel that same strength and perseverance right into parenthood.

“Learning in pregnancy to drop the judgment of yourself is such a great way to launch into parenthood. Because the last thing we need is to feel isolated. And that’s what judgment does. If we are judging ourselves, we stay at home in our little bubbles, and we go to mother’s groups and we start judging. And that happens a lot. But we don’t need to. We need women that are empowered and happy. And that’s how you’re going to be the best mom.”

I love the quotes above from Nadine Richardson. During pregnancy, I learned so much. I have always been a go, go, go, go, GO kind of person. Pregnancy and motherhood have slowed me down in the best way possible. Motherhood has taught me patience, acceptance, empathy

I can tell you the deep breathing techniques I learned in the She Births education program helped me to have a an epidural free birth (even with a posterior baby). In the end it was a difficult delivery though. Brooksy’s heart rate dropped from the cord being around his neck and he had to be suctioned / vacuumed out. Breathing techniques and getting in the ‘athletic zone’ are what helped me. Believe it r not, I didn’t even realize it was a “traumatic birth” in a lot of ways. But it did slow down my recovery a bit when I wanted to get back to running and jumping.

My mindset and inner strength is what got me through the birth and the recovery. If you’re about to birth a baby too…. YOU GOT THIS, MAMMA!

Sending you so much love.

Baby, fitness, medicine, health, TelevisionAnna KooimanJune 1, 2021anna kooiman, strong sexy mammas, anna kooiman strong sexy mammas, lye evans, elizabeth evans women in focus physiotherapy, women in focus, physiotheraoy, why are crunches bad, are crunches bad, diastasis recti, abs separation, pelvic floor health, baby, pregnancy, postnatal, postnatal fitness, rehab, flat tummy, how to get a flat tummy, TVA, transverse abdominis, bent knee fallout, bird dog crunches, tabletop, cat cow, bridge, bridges, linea alba, womenshealthphysio, womeninfocusphysio, women in focus physio, women in focus sydney, women's health physio, rectusabdominisdiastasis, rectus abdominis diastasis, keep moving the right way, tension, activation, linea nigra, postnatal exercises to stay away from, postnatal abs exercises to stay away from, abs after baby, what abs exercises to stay away from after pregnancy, better sex, better sex after baby, how to have better sex after having a baby, stronger pelvic floor means better sex, sexual satisfaction after having a baby, she births, jan dudley, dr jan dudle, nadine richardson, sydney australia, deep diaphragmatic breathing, belly breathing, deep breathing, DRAM, how to heal abs separation, birth trauma, episiotomy, how to heal after an episiotomy, how to heal after baby suctioned out, vacuum delivery, how to heal after a vacuum delivery, vacuum delivery side effects, reasons for vacuum delivery, posterior delivery, epidural free delivery, vacuum birth, exercise after vacuum delivery, exercise after vacuum birth, progressive overload, connective tissue, abs, how to get abs after baby, flat tummy after baby, how to heal diastasis recti, pelvic floor relationship to diastasis rectiComment

The Secret to Better Sex After Having Babies

The secret to better sex after having a baby. Man, doesn’t everyone want to know? The truth is, the secret in many cases is simple. A stronger pelvic floor can mean stronger orgasms and better sexual satisfaction with our partners. The weight of the fetus during pregnancy and the pushing we go through to get them out, often leads to a weakened pelvic floor. Checking in regularly with our pelvic floor can often help. Check out the pelvic floor section on StrongSexyMammas.com for some exercise ideas and considerations. Better sex often leads to better relationships with our partners. And better relationships with our partners often leads to being better parents to our kids.

Watch my interview with the principal women’s physiotherapist, at Women in Focus Physiotherapy. Elizabeth ‘Lyz’ Evans is not just a women’s health expert, but also a rockstar mum of two. Aren’t they cuties? If you live in Sydney, Australia, I highly recommend paying her a visit!

Baby, fitness, medicine, health, TelevisionAnna KooimanMay 25, 2021anna kooiman, strong sexy mammas, anna kooiman strong sexy mammas, lye evans, elizabeth evans women in focus physiotherapy, women in focus, physiotheraoy, why are crunches bad, are crunches bad, diastasis recti, abs separation, pelvic floor health, baby, pregnancy, postnatal, postnatal fitness, rehab, flat tummy, how to get a flat tummy, TVA, transverse abdominis, bent knee fallout, bird dog crunches, tabletop, cat cow, bridge, bridges, linea alba, womenshealthphysio, womeninfocusphysio, women in focus physio, women in focus sydney, women's health physio, rectusabdominisdiastasis, rectus abdominis diastasis, keep moving the right way, tension, activation, linea nigra, postnatal exercises to stay away from, postnatal abs exercises to stay away from, abs after baby, what abs exercises to stay away from after pregnancy, better sex, better sex after baby, how to have better sex after having a baby, stronger pelvic floor means better sex, sexual satisfaction after having a baby, DRAM, how to heal diastasis recti, how to heal abs separation, abs separation pelvic floor, pelvic floor relationship to abs separation, pelvic floor relationship to diastasis recti, pelvic floor function, pelvic floor dysfunctionComment

Chaos Minimizing Tips for Moms On-The-Go

T-I-M-E. Time. Nobody has enough of it. Everybody wants more of it! Lack of time makes us feel like life is too chaotic to make time for fitness. Too chaotic to cope. The number one reason mammas tell me they don’t exercise is because they can’t fit it into their busy schedules. The Strong Sexy Mammas website has you covered for the fitness side of things. But I also have a few tips for surviving outings with kids that can help cut chaos and save time.

I am a busy mamma, known for always being ‘on-the-go.’ Upon writing this post, Brooks has just turned one and has already flown from Sydney, Australia to New York City four times in his short little life! People ask how we keep it together and how I stay fit and fresh. I’m the first to tell you I don’t have everything figured out. This mamma thing is hard work! But I can tell you what is working for me. Hope it helps!

Watch the video I shot with baby Brooks and our dog Baxter a few months ago at a local park in Bondi Beach. We go through a few ways I survive being ‘on-the-go.’

Tip #1 Buy a lightweight stroller for travel purposes (Umbrella strollers are awesome. But I think it’s worth investing in a stroller that folds up small enough to go in the overhead compartment on airplanes. This way you don’t have to gate check it and you’re never with out it).

Tip #2 Pack plenty of toys (i have some touch and feel books that are very interactive and seem to kill two birds with one stone).

Tip #3 Use a backpack as a diaper bag (nappy bag as we say in Australia). This allows us to stay hands free rather than having the shoulder bag that inevitably falls off the shoulder and knocks into things! LOL.

Tip #4 Use a blanket that is durable enough to double as a play-mat in a pinch. This saves a lot of precious space.

Tip #5 Stock your closet with long, flowy dresses (This makes me feel ultra feminine and put-together, even though it takes almost zero effort. Pull the dress off the hanger, and you immediately look like you spent more time getting ready than you truly did! Yass!)

Baby, fitness, medicine, health, TelevisionAnna KooimanMay 5, 2021anna kooiman, strong sexy mammas, anna kooiman strong sexy mammas, lye evans, elizabeth evans women in focus physiotherapy, women in focus, physiotheraoy, why are crunches bad, are crunches bad, diastasis recti, abs separation, pelvic floor health, baby, pregnancy, postnatal, postnatal fitness, rehab, flat tummy, how to get a flat tummy, TVA, transverse abdominis, bent knee fallout, bird dog crunches, tabletop, cat cow, bridge, bridges, linea alba, womenshealthphysio, womeninfocusphysio, women in focus physio, women in focus sydney, women's health physio, rectusabdominisdiastasis, rectus abdominis diastasis, keep moving the right way, tension, activation, linea nigra, postnatal exercises to stay away from, postnatal abs exercises to stay away from, abs after baby, what abs exercises to stay away from after pregnancy, better sex, better sex after baby, how to have better sex after having a baby, stronger pelvic floor means better sex, sexual satisfaction after having a baby, how to save time, how to cut chaos, how to survive outings with kidsComment

Postnatal Fitness No No's! Which Exercises to Stay Away From and Which Ones are OK?

Postnatal Fitness No No's! Which Exercises to Stay Away From and Which Ones are Okay? Abs separation (diastasis recti) and pelvic floor weakness are just a couple of the lasting effects pregnancy leaves behind. Jumping into high impact fitness and certain abs exercises are very bad for postpartum recovery. Anna Kooiman, creator of Strong Sexy Mammas (online workouts for moms), takes you to a women's physiotherapist to see which exercises we should stay away from after having a baby. And which exercises are good! Check out StrongSexyMammas.com to work out with international TV host and fitness instructor, Anna Kooiman.

This may surprise you…. Crunches are a bad idea for some new moms. Same goes for full sit-ups and planks. Don’t sabotage your exercise success.

Watch my interview with the principal women’s physiotherapist, at Women in Focus Physiotherapy. Elizabeth ‘Lyz’ Evans is not just a women’s health expert, but also a rockstar mum of two. Aren’t they cuties? If you live in Sydney, Australia, I highly recommend paying her a visit!

Baby, fitness, medicine, health, TelevisionAnna KooimanApril 21, 2021anna kooiman, strong sexy mammas, anna kooiman strong sexy mammas, lye evans, elizabeth evans women in focus physiotherapy, women in focus, physiotheraoy, why are crunches bad, are crunches bad, diastasis recti, abs separation, pelvic floor health, baby, pregnancy, postnatal, postnatal fitness, rehab, flat tummy, how to get a flat tummy, TVA, transverse abdominis, bent knee fallout, bird dog crunches, tabletop, cat cow, bridge, bridges, linea alba, womenshealthphysio, womeninfocusphysio, women in focus physio, women in focus sydney, women's health physio, rectusabdominisdiastasis, rectus abdominis diastasis, keep moving the right way, tension, activation, linea nigra, postnatal exercises to stay away from, postnatal abs exercises to stay away from, abs after baby, what abs exercises to stay away from after pregnancy, exercise after vacuum birth, exercise after vacuum delivery, epidural free delivery, how to rehab after vacuum delivery, how to rehab after vacuum birthComment

Why Sit-Ups are a BAD Idea

This may surprise you…. Sit-ups are a bad idea for some new moms. Same goes for full planks.

But why you ask? If we want a flat tummy, aren’t these exercises normally winners? Well the majority of new mammas have some degree of abs separation (many don’t even know it). Doing incorrect abs exercises can actually lead to more of a belly rather than less! Don’t sabotage your exercise success.

Watch my interview with the principal women’s physiotherapist, at Women in Focus Physiotherapy. Elizabeth ‘Lyz’ Evans is not just a women’s health expert, but also a rockstar mum. If you live in Sydney, Australia, I highly recommend paying her a visit!