Running to the Core Podcast

In this podcast Dianne talks with Anne Ligthart, who is a Psychotherapist, a Brainspotting Consultant and an Independent Certified HeartMath® Trainer and Practitioner. She is well versed in the characteristics of the heart and enlightens us about what she has coined "heart currency". Anne describes what she called "the anatomy of resilience", explaining some of the different dimensions in our life that resilience impacts. She highlights some of the benefits to building resilience, including improved performance, and recovering more quickly from stressors. As a professional scuba diver, has found this to be a big part of working in the ocean, and we share some interesting scuba diving analogies in this conversation. Intuition is something talked about by Institute of HeartMath® and Anne shares about some research finding experiences in a group that she is currently co-founder of. Resilience and intuition are both affected by the stressors of life, including during the journey of motherhood, so hearing her insights into the use and further development of heart currency, gives you some take aways to apply to your daily life. For more information and for general enquiries visit Anne's website at https://2ndopinionpsychotherapy.org For therapists interested in Anne's Membership program for Supervision and CPD visit https://2ndopinionpsychotherapy.org/supervision For further information visit www.thepregnancycentre.com.au

In this fifth and final episode in our Letting Go A Little Series, Dianne suggests several different tools using movement, to release tension in small windows of time. These have been learned through Paula Hindle, a holistic physiotherapist, exercise physiologist, integrative heath coach and yoga teacher with over 20 years of experience.

To explore more about HeartMath® and the benefits available from HRV training in real time, use the link https://www.heartmath.com/thepregnancycentre to find out more and receive a 10% discount of the Inner Balance TM Coherence Plus Sensor applied at the checkout.

For more information visit www.thepregnancycentre.com.au

When we hold tension, babies can pick this up from us. Using a simple relaxation before a feed or when settling baby, can be done quickly in a few moments once practiced. This can be learned during pregnancy or after your baby is born.

Using several of the key phrases from Mitchells Physiological Relaxation, you can let go of a little tension. If you are breastfeeding, with practice, this can help bring a little more ease at times into let down occurring.

This relaxation is the fourth in our Letting Go A Little Series, with Dianne.

For more information visit www.thepregnancycentre.com.au

Dianne explores the simple concept of "Letting Go a Little", after practicing this in small moments of awareness of how much tension her body was holding at times. It was surprising how many times the simple act of "Letting Go a Little" of some muscle tension, revealed holding patterns, that she was not previously aware of. While mindful that sometimes we need to move to upregulate or to release tension more dynamically, this simple episode reveals one practice that can be use and explored easily.

This relaxation is the third in our Letting Go A Little Series, with Dianne.

To explore more about HeartMath® and the benefits available from HRV training in real time, use the link https://www.heartmath.com/thepregnancycentre to find out more and receive a 10% discount of the Inner Balance TM Coherence Plus Sensor applied at the checkout.

For more information visit www.thepregnancycentre.com.au

Our bodies have a typical response to stress, and physically tension can build up or sometimes held in response to stressors and daily life. Using the principles from Mitchells Physiological Relaxation, this sequence moves through the body, to allow you to "Let Go A Little More". This can be useful either during pregnancy or postnatally - when you have a little longer.

This relaxation is the second in our Letting Go A Little Series, with Dianne.

For more information visit www.thepregnancycentre.com.au

Teaching physiological relaxation is something I have been doing for years, often in pregnancy, as a preparing for labour tool. Postnatally, this is also useful, to let go of some of the layers of tension that daily can build up.

This short relaxation is the first in our Letting Go A Little Series, with Dianne.

For more information visit www.thepregnancycentre.com.au

Dr Alessandra Demarte, principal chiropractor at Heart & Soul Chiropractic in Mandurah, talks with Dianne about pregnancy and postnatal chiropractic care. Dr Alla has a special interest and training in pregnancy and paediatrics, and explains how chiropractic care can support women throughout pregnancy as their body changes, with gentle techniques that are modified for each trimester. Gentle chiropractic adjustments can help to keep the spine and pelvic moving well, reduce stress on ligaments, and support the nervous system. Dr Alla explains about the nervous system, how nerve pathways influence the uterus and cervix during labour, and how working on the spine and pelvic balance may assist with birth preparation. Postnatally, as mums return to fitness, Dr Alla recommends getting support for any pelvic joint pain, or upper back tension, and rebuilding deep core and pelvic stability steadily. For further information on the podcasts mentioned in our conversation: Podcast 61 - Pregnancy abdominal bracing Podcast 59 - How is your pelvis levelling? To find out more about Heart & Soul Chiropractic or to contact Dr Alessandra Demarte, visit the website at www.heartandsoulchiropracticmandurah.com.au Or follow on Instagram @heartandsoulchiromandurah and Facebook - Heart & Soul Chiropractic Mandurah For more information visit www.thepregnancycentre.com.au

Carrie Hall, PT, joins the podcast again to talk about her fascination with the feet.

She talks about some of the changes to the foot that can occur during and after pregnancy, which for some women can include going up a shoe size. The foot can become longer and the arches can also change.

Carrie discusses optimal foot function and how the combination of passive and dynamic mechanisms, including the 4 layers of muscles, allow for the appropriate amount of acceleration and deceleration with walking, activity and exercise.

Carrie talks us through some practical exercises for focusing on the intrinsic muscles of the feet and outlines a number of further resources for diving further into the mechanisms of the feet.

The extra resources mentioned by Carrie in the podcast:

Gait Happens

Peter Attia and Courtney Conley # 296. Foot health: preventing and treating common injuries, enhancing strength and mobility, picking footwear, and more.

Sustainable Living with Galahad Clark / Feel Better, Live More Podcast

The foot core system: a new paradigm for understanding intrinsic foot muscle function

Running Shoes Information and Resources from the AAPSM

Kinetic revolution - What is the windlass mechanism of the foot?

You can connect with Carrie Hall via Linked In

For further information visit www.thepregnancycentre.com.au

Kara Allen, founder of The Fitness Nest in Mandurah, Western Australia, is a mum of 2 boys and a personal trainer who specialises in Pregnancy and Postpartum exercise. Her goal is to help take the confusion and fear out of exercising during pregnancy and postpartum.

Kara shares parts of her own journey, when she was pregnant with her first baby and found the information she was given about pregnancy and exercise confusing and conflicting. She has since done extensive training in this area, and has a range of services from one on one to group programs, to cater for the needs of the pregnant and postnatal mums that she sees in person.

She talks about the different seasons in this journey, and how, because sometimes getting out of the house with a new baby is not easy, her app aims to meet the needs of mums where they are at, providing a range of programs and information so that they can enjoy the benefits of exercise.

Kara's app also includes workshops for both pregnant and postnatal mums called "What I wish I knew" to provide more clarity and information on pregnancy and postnatal fitness options.

For more information visit Kara's website at: www.thefitnessnest.com.au

With over 20 years as a global midwife Philippa Cox shares her insights on "Letting it Go" and some of the ways she helps pregnant women to do this, to prepare for labour and motherhood.

Philippa shares practical ways to work on this during your day, beginning with developing even a 5 minute habit in your commitment to continue with ways that work for you. There are many layers to letting go, as you prepare for labour, birth and motherhood, some physical, some emotional. Philippa (Pippa) explores some of these, such as breathing out what is not serving us. Philippa is the author of a new book called Birth Without Borders, and also has a free Ebook and Journal which is available for download on her website www.philippacoxpregnancycoach.com

The Philippa Squared podcast is available on Spotify and via her website link.

For more information visit www.thepregnancycentre.com.au