Diana's Free MasterClass ⁠

⁠@thedianasingleton⁠

Summary

Diana Singleton is a physical therapist specializing in pelvic floor health. She shares her journey from being an orthopedic PT to becoming a pelvic floor PT and starting her own practice, Reclaim Your Strength Physical Therapy. Diana also discusses her Fit as a Mother program, which helps postpartum women regain strength and confidence through guided workouts and education. She emphasizes the importance of breath work and pelvic floor engagement in exercise and provides guidance on when and how to incorporate these practices. Diana also addresses the topic of Valsalva maneuver in the gym and offers insights on pressure management and mindful movement. In this conversation, Sarah and Diana discuss various topics related to postpartum recovery and pelvic floor health. They cover the importance of proper breathing and core engagement, the connection between the feet and the pelvic floor, and the need for a supportive sports bra. They also debunk the myth that kegels are always the starting point for pelvic floor exercises. Diana offers valuable tips for a smoother postpartum experience, including staying active during pregnancy, setting boundaries and support expectations, and scheduling a pelvic floor physical therapy appointment.

Questions, Comments, additional articles etc?

Email [email protected]

Summary

Creatine supplementation can be beneficial for athletes, including female athletes, as it improves athletic performance, supports brain health, and enhances strength and power. Women naturally have lower creatine stores than men, making supplementation even more important. During stages like menses, pregnancy, postpartum, and menopause, creatine supplementation can be particularly beneficial. While there is limited research on creatine supplementation during pregnancy, it is generally considered safe for most women. Creatine may offer neuroprotective benefits for the fetus and support maternal energy needs during pregnancy. It may also help with fertility and hormonal balance. However, it is important to consult with a healthcare provider before starting any supplementation.

Questions, comments, additional articles to share?

Email [email protected]

Summary

In this episode, Sarah introduces a new series on her podcast where she discusses the research on supplements for pregnant and postpartum women. There is still much we don't know and she encourages listeners to share any contradictory or additional information.

The first supplement she explores is protein and its impact on fertility, pregnancy, and postpartum. She discusses a study that found higher animal protein intake was linked to increased risk of infertility, while vegetable protein showed a potential protective effect. Sarah also provides recommendations for protein intake during pregnancy and postpartum, emphasizing the importance of choosing clean protein sources.

Summary

Amy Bevilacqua shares her experience of balancing being a mom of five with being an elite athlete. She discusses the challenges she faced and the decisions she made to prioritize her fitness and family. Amy emphasizes the importance of setting priorities, scheduling workouts, and finding creative solutions to make time for herself. She also talks about the mental and physical benefits she gained from prioritizing her fitness. Amy's story serves as an inspiration for other moms or dads who want to pursue their fitness goals while raising a family. In this part of the conversation, Amy discusses the importance of scheduling and making exercise a habit. She emphasizes the need to prioritize workouts over less important tasks and events. Amy also talks about the challenges of balancing parenting responsibilities with fitness goals, particularly when it comes to attending children's sports events. She shares her personal experience of finding her 'why' and using exercise as a coping mechanism for anxiety. Amy also discusses the physical changes she experienced during pregnancy and postpartum, and how she adapted her fitness routine to accommodate them. She highlights the importance of having a strong core and the benefits of high-intensity workouts like hyrox.

Amy also talks about the impact of her fitness journey on her children, who have found their own athletic interests. She emphasizes the importance of staying active during pregnancy and postpartum, and how it is possible to maintain fitness and prioritize self-care as a mom. Amy plans to continue competing in Hyrox and staying active as she ages.

Summary

In this episode, Sarah discusses the concept of who is considered an athlete and why it is important for moms to identify as athletes. She emphasizes that being an athlete is not limited to professional sports players or Olympians, but includes anyone who has a specific intention focused on improving their health, performance, or fitness. Sarah encourages moms to view their recovery and postpartum phase as an off-season period and to set goals for themselves. She also highlights the importance of rest and recovery, as well as seeking guidance from a pelvic floor PT for a safe and effective recovery.

Summary

The conversation discusses the importance of recovering and getting back to being active after having a baby. It emphasizes the need to approach pregnancy, delivery, and postpartum as athletic events that require intentional recovery and preparation. The speaker highlights the factors that contribute to postpartum recovery, such as the type of delivery, pelvic floor health, and individual symptoms. It emphasizes the need for individualized approaches to recovery and the importance of seeking guidance from a trained pelvic floor physical therapist. The conversation also touches on the need for a supportive community and the benefits of treating postpartum as an off-season for recovery.

Chapters

00:00 Approaching Postpartum Recovery as an Athletic Event

08:52 Addressing Symptoms and Issues in Postpartum Recovery

15:24 The Impact of Pregnancy, Delivery, and Postpartum on the Body

Summary

Kaitlin Donner, an elite athlete, business owner, and mom of two, recently set the Guinness World Record for the fastest mile ran with a stroller. In this conversation, she shares her experience and the challenges she faced during pregnancy and postpartum. Kaitlin emphasizes the importance of finding balance and incorporating fitness into her life as a mom. She also discusses the need for more resources and support for women in the postpartum and pregnancy phase. Kaitlin's story is inspiring and highlights the resilience and determination of moms who strive to stay active and healthy. Kaitlin Donner shares her experience of getting back to running and staying active during pregnancy and postpartum. She emphasizes the importance of listening to your body and gradually integrating different exercises based on how you feel. Kaitlin also highlights the need for resources and support for women during this time, as there is a lack of specific guidelines and information available. She encourages women to have fun, believe in themselves, and ask for help when needed. Kaitlin is using her platform to connect with and inspire other women through her fitness app 

00:00 Setting a Stroller Mile Record

08:42 The Power of Silliness in Training

13:47 Being a Good Example for Children

21:27 The Challenges of Pregnancy and Postpartum Recovery

27:53 Challenges of Getting Back into Fitness After Pregnancy

30:33 Gradual Progression and Listening to Your Body

34:26 Taking It Day by Day and Asking for Help

41:19 Believing in Yourself and Having Fun with Your Fitness Journey

45:21 Navigating the Journey of Motherhood and Fitness

Summary

We made it past 10 episodes!! Thank you all for joining me on this journey, its only just beginning! Enjoy listening to some wisdom from our first several guests!

In this conversation, the speakers discuss the importance of taking risks and embracing opportunities. They emphasize that there is not one right way to approach challenges and that it's important to gather information and make informed decisions. They also touch on the topics of fitness journeys, success stories, and the support of a community. The conversation briefly mentions the impact of risk on pregnancy outcomes and the importance of pelvic floor health. Overall, the speakers encourage listeners to be brave, explore, and prioritize their health and well-being.

IG: ⁠Kristin Dörfer⁠

⁠Thrive Market: 40% off!

Summary

In this episode, Sarah interviews Kristin Dörfer about getting back into being active in the postpartum phase. Kristin shares her personal experience and tips for staying active after having a baby. One of the key takeaways is that there is no one right way to do it, and it's important to find what works for you. Kristin emphasizes the importance of listening to your body, adjusting movements as needed, and slowly increasing the intensity. She also highlights the role of communication and support from your partner and building a community of like-minded individuals. The motto of 'progress not perfection' is a guiding principle for Kristin, and she encourages new moms to find something to look forward to each day and be brave in their journey.

Takeaways

IG: Kristin Dorfer

Thrive Market: 40% off!

In this episode, Sarah interviews Kristin Dorfer about nutrition and the challenges of making good choices in a world filled with confusing information and marketing. Kristin shares her journey of learning about nutrition and the importance of finding the right balance for individual goals and lifestyles. They discuss the difficulty of understanding food labels and the need to be aware of false information. Kristin also emphasizes the importance of prioritizing health even in busy times, such as parenthood, and shares tips on meal prepping and making better choices. They also touch on the role of nutrition in mental health and the importance of modeling a healthy lifestyle for children.

Takeaways