5 Ways to Jazzercise Your Privates!

The pelvic floor (pf) musculature is really complex and intricate. Fortunately, it is very simple to work because all these muscles have two basic functions that we can consciously control: closing/opening sphincters or lifting up the floor of the pelvic girdle. This is good news because working this delicate area is very simple but can also get boring with only a few options for our daily exercises.

So, here are 5 ways to do Kegels to spice it up for you:

1.) Hold steady

This is the basic Kegel you probably already know. Just squeeze, lift, and hold! Release and repeat. Simple yet effective. These you can get good at doing while multitasking such as driving, working on the computer, talking on the phone, brushing your teeth, etc. Change up the hold time for variety from 3 seconds all the way up to 30 seconds or more.

Warning! Don’t do while driving unless you are good at multitasking. My mother-in-law tried this while driving and almost had an accident. Multitask with other more benign activities until you reach mastery.

2.) Quick fire

To get the most out of our pfs, we need to work them at different speeds. This drill entails contracting and releasing as fast as you can for 10 seconds, resting, and repeating.

3.) Rhythm Squeeze

Pump your perineum with Michael, Britney, Usher, or Elvis! This one is my favourites and gives us endless options by inviting different artists to join us. Just as it says: squeeze and lift with the beat of the music. When you get more advanced, you can trade off between the slow beat and the double beat of the music.

4.) Elevator

These last two require a bit more concentration and fine motor control. In the elevator exercise we can imagine the pf as an apartment building with 3 or 4 floors and activate the musculature in phases. For example, totally relaxed is the basement, 20% contraction is the first floor, 50% is the second floor, 70% is the third floor, and the fourth floor is maximum contraction. Remember that elevator rides can be just up, just down, or you can be a kid on the elevator and joy ride up and down and between floors.

5.) Back to front, front to back

This last exercise is quite tricky and takes some time to master. Here you need to distinguish between the anal, vaginal, and clitoral/urethral parts of the pf muscles. In general, the difficulty increases back to front. The exercise consists of starting the contraction at the anal sphincter and moving to the vagina and then the urethra/clitoris and as usual, releasing and repeating. The harder version is the same but starting at the front and moving to the back.

There you have it. 5 different ways to Jazzercize our private parts!

Chinese vaginal balls

Today's blog comes to you thanks to my lovely postpartum ladies. If it wasn't for them, I wouldn't be the proud owner of some "CVBs".

First, let me give you a fair warning. My blog is about perinatal fitness and wellness. This includes sexual health and the pelvic floor. Pelvic floor includes the anus and the vagina (among other items). So, if any of these topics are not your cup of tea, stop reading now. Please don't continue reading and then write me a comment/email that you were grossed out or insulted in some way. Ok?

So the story goes like this.

Ladies in my postpartum groups were talking about how sex wasn't all that appealing now, how it was a bit painful, how they didn't have much libido, and how all this was effecting their lives and their relationships. Thankfully at my studio we talk about these issues openly with no embarrassment and the women are comfortable sharing intimate details about their health and well being. So, at the end of the conversation we had decided to have a "tuppersex party". This is like a Tupperware party but the items on sale are sex toys, lubes, massage oils, etc. This way the ladies wouldn't have to fight their way to a sex shop with baby, the stroller, the diaper bag in tow just to get some items that can bring sexy back to their romantic lives. It's all about making it easy for the new moms.

Here in Catalunya/Spain one of the common recommendations from gynecologists and physical therapists for strengthening the pelvic floor are these Chinese vaginal balls (CVB). In Catalan they are just called "Bolas chinas" or "Chinese balls". Basically they are 2 silicone balls a bit smaller than a golf ball attached by a silicone string. The balls have little weights inside and at the end of the string there is a silicone loop. The task is to insert these balls in the vagina and keep them there. That's it. When the pelvic floor is weakened (like after pregnancy and birth), it is difficult to keep the balls in the vagina and they may even fall out.

Second warning: Now comes the personal bit. If you are uncomfortable reading about me and my experience with these balls, stop reading now.

So, I bought some of these balls from the tuppersex lady. I always try everything that I suggest to my clients whether diets, workout plans, masseuse, osteopaths, acupuncturists, etc. I am my own guinea pig always first. So, if I am to suggest these Chinese balls to my clients as an aid to rehab the pelvic floor, I better try them myself.

They sent me pink balls! I ordered purple balls! :( (they didn't have blue ones. I really wanted some blue balls. hehehe)

One of the reasons I wanted to buy these balls now was to see more objectively the changes in my pelvic floor through pregnancy, birth, and recovery. We all know you don't know how far you've come (nice pun there...) if you don't know where you started. So, now I have a good baseline reading. For me, these balls stayed put through walking around my apartment, running in place, and doing some deep body weight squats. I get an A for pelvic floor strength!

These particular CVBs were like balls within balls. There was a weighted little ball inside the bigger ball. So what happens as you move is the inner ball bounces off the outer ball which creates a stimulus to the vaginal walls and they contract in response. Well, that is all well and good but this process makes noise! So, there you are, shopping at the local supermarket working on your pelvic floor strength and someone will ask, "What's that noise coming from your crotch?".

So, for now I can only say that the CVBs can help you work your pelvic floor; however, I'm not sure they are any better than doing regular old Kegels that don't require any equipment and don't make any noise. I can see a benefit to using CVBs after birth to re-establish the neuromuscular connection to perineum as they provide an external stimuli to help you reconnect your brain to your vagina.

Anyone else had an experience with a post partum pelvic floor recovery product or method? Did it work? Do you recommend it?

Top 2 mistakes in post partum recovery

Top 2 mistakes in postpartum recovery:

1.) Waiting too long to get started

2.) Choosing inappropriate exercises

Waiting too long to get started

Finding time to exercise when you have a newborn is challenging. Yet, for optimal recovery of the pelvic floor and abdominals, the reconditioning program must start very soon after birth. Ideally, within a day or two of a normal delivery, women should start reconnecting with their pelvic floor (Kegel exercises).

Stimulus to the traumatized perineum immediate after birth helps re-establish neuromuscular control much better than waiting weeks or months to get started. Waiting too long to address the recovery of the abdominal wall that stretches immensely, and in many women separates at the midline, can be impossible if waiting longer than 6 months to get started.

The good news is that postnatal recovery programs are designed with a new mom in mind. Many of the exercises can be done while breastfeeding or in just a minute or two while the baby is a sleep.

Choosing inappropriate exercises

The most common misconception about abdominal recovery is that traditional crunches will help create a thinner waist and a smaller belly. This is very incorrect!

Postpartum women should avoid traditional abdominal work and be very careful of the exercises they choose. Many typical abdominal exercises (including Pilates) will worsen separated abdominals and can make the belly bigger.

Pelvic floor should be strengthened, the deep abdominal muscles re-toned, and the compensations left over from pregnancy should be corrected first before adding any load to the body. Corrective exercises and “diaphragmatic suction exercises” are the best methods for postpartum recovery.

A new mom needs time to recover. Her body has gone though an incredible journey of pregnancy and birth, and continues to have special needs for lactation and recovery. The hormonal soup within a postpartum mom’s body doesn’t stop with birth and joint laxity can last for months postpartum.

The very best method to aid postpartum recovery is thinking ahead and creating a fabulous connection to your pelvic floor and abdominal muscles before and during pregnancy.

Women who invest the time in prenatal fitness recover much faster postpartum as the neuromuscular connection is stronger, the muscles are more elastic and responsive, and the habit of exercise is more ingrained thus making it easier to get started again after giving birth to your precious child.

Diet during Pregnancy

Often we hear that pregnancy is not the time to diet.

Well, I disagree. Pregnancy is one of the most important times for a woman to diet.

Now, before you get your panties in a wad, let's define dieting.

Is it considered dieting if you make an effort to change your current undesirable eating habits?

Is it dieting if you restrict calories to a healthy amount?

Is it dieting if you avoid certain foods?

Is it dieting to choose the best possible foods to allow your body to grow a healthy baby?

If the above is dieting, then I think all preggers should be on a diet.

Here's how I think pregnant women should eat:

1. Organic foods as much as possible
2. No processed food, no junk
3. Lots of nutrient dense foods
4. Lots of water
5. Eat often, every 2-4 hours
6. No coffee or alcohol

Some women take pregnancy as a "free pass" to go ape on their diets. Don't do it! You will gain excess weight, the baby will not be getting the best possible nutrition to grow and develop, and you will feel much worse. We truly are what we eat and when pregnant that extends to your baby being what you eat. Think about that and choose well for you AND for the little one.

The basic question is: "Will this food choice facilitate my body to grow a healthy baby?"

That chocolate donut fried in transfats and loaded with empty sugar calories that will spike up your insulin levels. Good for your baby? I think NOT!

That delicious home-made pumpkin soup with a side of grilled salmon and a dessert of berries with natural yogurt. Help your body grow a healthy baby? Definitely!

It REALLY makes a difference. Eat well. It's worth it. You are worth it. Your baby is worth it.

Transversus Abdominus Exercise

Check out Heidi give some serious hugs to her baby boy. This is a fantastic exercise to keep your deep abdominals strong and responsive during pregnancy. Heidi will have a much easier post partum recovery because she has stayed active and trained her body for pregnancy and birth. A trained body recovers much much faster! Do this exercise and your chances for a flat belly post-baby are fantastic!

Diaphragmatic suction exercise to decrease intra-abdominal pressure

This method is all the rage in Spain for postpartum core reconditioning. It is a method used by physical therapists dealing with urinary incontinence and uterine prolapse and comes from France.

It involves exhaling all air, closing the glottis, and contracting the diaphragm to create a vacuum within the abdominal cavity. This exercise is done in apnea (without breathing).

The vacuum in turn creates an involuntary contraction of the pelvic floor and the transvers abdominus. The stronger the suction, the more muscle fibers and motor units are recruited of these two muscle groups. Different postures are used to change the emphasis to different areas of the pelvic floor and the difficulty of the exercise.

These exercises are contraindicated for pregnant women, people with untreated hypertension or problems with ocular pressure. For healthy people who want to (re)train their pelvic floor and deep core stabilizers, these exercises are fabulous. They are a little tricky to learn and teach, but once mastered the results are incredible.

This is one of the main methods I use in the postpartum recovery courses I teach to get the ladies back into awesome shape.

I filmed a video of this exercise today and as soon as I can figure out how to insert a video onto this blog, I will post it for your viewing pleasure. :)

25 Random Things about Me

I have really liked reading these posts on Facebook so I thought I would share 25 random things about me with you. Do we share any?

1. I have moved across the Atlantic 2 times, every 14 years. From Finland to Oregon when I was 14 and from Oregon to Catalunya (Spain) when I was 28. Where will I move when I'm 42?

2. My 2 biggest loves are horses and dancing (ballroom, esp. latin).

3. I want to be pregnant and give birth but I'm not sure I want to be a mom yet.

4. I used to love horror movies and thriller books and now can't stand either.

5. I can hear the electronic sound from the tv and the cell phone charger and both drive me nuts.

6. I still haven't found the right moment to spread my dad's and my brother's ashes.

7. My mom will soon live in Finland again and my other brother lives in Oregon.

8. I have 15 cousins that I am getting to know now as an adult. I'm already looking forward to summer at the family summer place in Finland!

9. I love board games, especially puzzles.

10. I was the top student in my exercise and sport science graduating class at OSU.

11. I completed a masters in public health only because i wanted a graduate assisstantship at Dixon (the rec center at OSU).

12. I am athletic but can't play any team sport with a ball to save my life. I do much better in individual sports.

13. I have worked as a barista, a telemarketer, inn-keeper at a B&B, cleaner, English teacher, and a catering waitress before sticking to the fitness industry.

14. I was a party animal my first 2 years of college. I got two MIPs, my favorite drink was Everclear, I gained 25 lbs, and I was in a sorority. I felt like hell those years. Now I drink maybe 3 drinks a year.

15. I speak 4 languages on a daily basis. (Finnish, English, Spanish, and Catalan)

16. I have worked as a personal trainer since 1998 and a fitness instructor since 2000. At one point I taught 6 spin classes a week. I have taught everything from kickboxing to dance.

17. I skiied for 7 years and switched to snowboarding 16 years ago. I am now thinking about switching back.

18. I have done a few triathlons only because my hubby does them and I really wanted to like doing them. I still hate swimming and running. I do now enjoy road biking and we even bought a tandem as our wedding gift to ourselves.

19. My hubby and I met as exchange students in Finland (I went back to study for a year). He lived 2 stories below me and I could see how he cooked without his shirt from the reflection off the next door building's windows. :) I fell in love with him playing ice-hockey and Finnish baseball. We had a long distance relationship for 6 years. We had 5 wedding celebrations.

20. I don't exercise as much as people think I do.

21. I LOVE black liquorice, especially the salted kind from Finlad, salmiakki. I can (and have) seriously eat a kilo of it by myself in one sitting. The only reason I am not fatter is because salmiakki is not available in Banyoles.

22. I broke my foot in grad school by getting out of bed.

23. I had this need to have a job with "a title" so I spent a miserable 6 months in California as the Wellness and Fitness Director at UCI. Then I realized I was being an idiot, moved to Catalunya to be with the man I love and opened a studio doing what I really love, perinatal fitness and corrective exercise.

24. I LOVE studying and going to workshops.

25. I remember the names of all the babies born to Fitness Integral moms.