The Practice Brave Podcast

This question was asked by a young man in his 20s one day at Jiu Jitsu. What a simple sentiment… is it hard? Is it hard having a baby? Is it hard coming back after having a baby?

The answer is…

It's just different.

You're adjusting to a whole new version of yourself.

And yes, it's hard.

Listen to this episode for perspective and exploration on this question.

Female athletes deserve better information on pregnancy, postpartum, and beyond. Join the waitlist to become a Pregnancy & Postpartum Athleticism Coach: briannabattles.com/waitlist

Pregnant? My training program for pregnancy is here:

briannabattles.com/pregnant-athlete

Postpartum? My 8-week postpartum athlete training program is here: https://www.briannabattles.com/8weeks

MORE ABOUT THE SHOW:

The Practice Brave podcast brings you the relatable, trustworthy and transparent health & fitness information you're looking for when it comes to coaching, being coached and transitioning through the variables of motherhood and womanhood.

You will learn from athletes and experts in the women's health and coaching/performance realm as they share their knowledge and experience on all things Pregnancy & Postpartum Athleticism.

Whether you're a newly pregnant athlete or postpartum athlete, knowing how to adjust your workouts, mental approach and coaching can be confusing.

Each week we'll be tackling questions around adjusting your workouts and mindset, diastasis recti, pelvic health, mental health, identity, and beyond. Through compelling interviews and solo shows, Brianna speaks directly to where you're at because she's been there too!

Tune in every other week and share the show with your athlete friends!

You're pregnant… now what? Today, Heather and I chat about what you really need to know about adjusting your training during pregnancy. Pregnancy is a season of different and our training needs to reflect that. It's not forever, it's just for now. In this episode, we discuss:

• Checking in with your mindset and managing your Athlete Brain
• Why we need coaches to understand the variables of pregnancy
• Sifting through the misinformation you see online such as "don't get your heart rate above 140bpm"
• Breath strategies for exercise
• Tips for managing pubic symphysis

Check out the Pregnant Athlete Training Program: https://go.pregnancyandpostpartumathleticism.com/pregnancy

The waitlist for enrollment in Pregnancy & Postpartum Athleticism is open now! Join to save $500: briannabattles.com/waitlist

MORE ABOUT THE SHOW:

The Practice Brave podcast brings you the relatable, trustworthy and transparent health & fitness information you're looking for when it comes to coaching, being coached and transitioning through the variables of motherhood and womanhood.

You will learn from athletes and experts in the women's health and coaching/performance realm as they share their knowledge and experience on all things Pregnancy & Postpartum Athleticism.

Whether you're a newly pregnant athlete or postpartum athlete, knowing how to adjust your workouts, mental approach and coaching can be confusing.

Each week we'll be tackling questions around adjusting your workouts and mindset, diastasis recti, pelvic health, mental health, identity, and beyond. Through compelling interviews and solo shows, Brianna speaks directly to where you're at because she's been there too!

Tune in every other week and share the show with your athlete friends!

Today I talk candidly with Dr. Carrie Pagliano about all things pelvic health and women's health and fitness. The field of pelvic health and pregnancy and postpartum fitness is evolving. Now is a better time than ever for PTs and Coaches to collaborate and help connect the dots for their clients. More women are in the gym lifting, more are becoming more vocal about core + pelvic health symptoms, and more need our support.

We also chat about pelvic organ prolapse and pessaries and when and why to incorporate them into your tool belt for treatment. Pessaries are an excellent option for support for women experiencing pelvic organ prolapse symptoms. Listen for more!

More about Carrie: Dr. Carrie J. Pagliano has been a dynamic leader in the areas of women's/pelvic health for nearly 25 years. Dr. Pagliano received her Masters in Physical Therapy from the University of the Sciences in Philadelphia in 1999 and her Doctor of Physical Therapy from the University of St. Augustine for Health Sciences in 2007. Dr. Pagliano is a double Board Certified Clinical Specialist in Orthopedics and Women's Health.

Join the waitlist for Pregnancy & Postpartum Athleticism and save. Enrollment opens Oct 2023: briannabattles.com/waitlist

MORE ABOUT THE SHOW:

The Practice Brave podcast brings you the relatable, trustworthy and transparent health & fitness information you're looking for when it comes to coaching, being coached and transitioning through the variables of motherhood and womanhood.

You will learn from athletes and experts in the women's health and coaching/performance realm as they share their knowledge and experience on all things Pregnancy & Postpartum Athleticism.

Whether you're a newly pregnant athlete or postpartum athlete, knowing how to adjust your workouts, mental approach and coaching can be confusing.

Each week we'll be tackling questions around adjusting your workouts and mindset, diastasis recti, pelvic health, mental health, identity, and beyond. Through compelling interviews and solo shows, Brianna speaks directly to where you're at because she's been there too!

Tune in every other week and share the show with your athlete friends!

Today I chat with Pelvic Floor Physical Therapist and colleague Munira Hudani about all things Diastasis Recti. Diastasis Recti is a hot topic online with a lot of confusion. Munira clears all the confusion and gives us the real deal and what we really need to know. Diastasis Recti, or the separation of the rectus muscles at the linea alba, is a normal adaptation during pregnancy. The healing postpartum is subjective and everyone's healing timeline is different. Listen to learn more about Diastasis from Munira.

Munira Hudani, is a registered physiotherapist who graduated with a Master in Physical Therapy from the University of Toronto in 2009. She developed a passion for Pelvic Health Physiotherapy with a special interest in Women's health.

Her extensive post-graduate training in pelvic floor muscle dysfunction allows her to treat urinary dysfunction, bowel dysfunction, sexual dysfunction, and chronic pelvic pain. She has also helped countless women recover from pregnancy-related pelvic girdle pain, perineal pain, and postpartum core muscle weakness including abdominal muscle separation.

To learn more about Diastasis Recti and how to apply these principles to your pregnant + postpartum clients, join the waitlist for Pregnancy & Postpartum Athleticism (and save $500): briannabattles.com/waitlist

MORE ABOUT THE SHOW:

The Practice Brave podcast brings you the relatable, trustworthy and transparent health & fitness information you're looking for when it comes to coaching, being coached and transitioning through the variables of motherhood and womanhood.

You will learn from athletes and experts in the women's health and coaching/performance realm as they share their knowledge and experience on all things Pregnancy & Postpartum Athleticism.

Whether you're a newly pregnant athlete or postpartum athlete, knowing how to adjust your workouts, mental approach and coaching can be confusing.

Each week we'll be tackling questions around adjusting your workouts and mindset, diastasis recti, pelvic health, mental health, identity, and beyond. Through compelling interviews and solo shows, Brianna speaks directly to where you're at because she's been there too!

Tune in every other week and share the show with your athlete friends!

"Athlete Brain" is a term I coined around 9 years ago that describes that inner-drive to do more, push harder. It's a great trait to have. It's better when we leverage it to work for us, not against us. Athlete brain is what drives us in sports and fitness, but it can be utilized and applied to any aspect of our lives. It most recently has be applicable to me as I've trained hard for BJJ Worlds, undergoing a weight cut and vigorous training schedule. But it also has applied to my business, mom life, and every aspect of my life where I want to be a high performer.

As coaches, athletes need people who get them see them - especially those who experience athlete brain during seasons of pregnancy and postpartum.

The waitlist is open! Learn about becoming a Pregnancy & Postpartum Athleticism Coach here: briannabattles.com/waitlist

The Practice Brave podcast brings you the relatable, trustworthy and transparent health & fitness information you're looking for when it comes to coaching, being coached and transitioning through the variables of motherhood and womanhood.

You will learn from athletes and experts in the women's health and coaching/performance realm as they share their knowledge and experience on all things Pregnancy & Postpartum Athleticism.

Whether you're a newly pregnant athlete or postpartum athlete, knowing how to adjust your workouts, mental approach and coaching can be confusing.

Each week we'll be tackling questions around adjusting your workouts and mindset, diastasis recti, pelvic health, mental health, identity, and beyond. Through compelling interviews and solo shows, Brianna speaks directly to where you're at because she's been there too!

Tune in every other week and share the show with your athlete friends!

Jenn Fiddler's story is inspiring AF. After experiencing a vertebral artery dissection during a BJJ training session, resulting in multiple strokes and a posterior fossa decompressive craniectomy (surgery removing a part of her skull), Jenn has started over again from post-surgery recovery all the way to preparing to compete at BJJ Worlds with me. It's taught her just how strong she really is and how much she can handle.

This truly showcases what you can do when you practice brave in the face of adversity, as well as what awesome things moms are capable of.

Thank you to Jenn for sharing your story.

Join the waitlist to become a Pregnancy & Postpartum Athleticism Coach here:

briannabattles.com/waitlist

Join the FREE Pregnant & Postpartum Athlete Facebook Group here:

https://www.facebook.com/groups/141211206516734

MORE ABOUT THE SHOW:

The Practice Brave podcast brings you the relatable, trustworthy and transparent health & fitness information you're looking for when it comes to coaching, being coached and transitioning through the variables of motherhood and womanhood.

You will learn from athletes and experts in the women's health and coaching/performance realm as they share their knowledge and experience on all things Pregnancy & Postpartum Athleticism.

Whether you're a newly pregnant athlete or postpartum athlete, knowing how to adjust your workouts, mental approach and coaching can be confusing.

Each week we'll be tackling questions around adjusting your workouts and mindset, diastasis recti, pelvic health, mental health, identity, and beyond. Through compelling interviews and solo shows, Brianna speaks directly to where you're at because she's been there too!

Tune in every other week and share the show with your athlete friends!

You asked and I answered. Here's what my life is looking like right now in a season of being in a cut, training for BJJ Worlds, and how I got to what I consider the healthiest in my life.

This process of figuring out how to share all of this in a healthy, helpful way has been interesting and I appreciate the support that has been poured out with this. The changes I am sharing today has been years in the making - and I am proud of how far I have come. This is the place I want to be with all aspects of my health.

Need flexible yet effective workouts?

Join the Practice Brave Fitness Program here: https://briannabattles.com/practicebrave.

MORE ABOUT THE SHOW:

The Practice Brave podcast brings you the relatable, trustworthy and transparent health & fitness information you're looking for when it comes to coaching, being coached and transitioning through the variables of motherhood and womanhood.

You will learn from athletes and experts in the women's health and coaching/performance realm as they share their knowledge and experience on all things Pregnancy & Postpartum Athleticism.

Whether you're a newly pregnant athlete or postpartum athlete, knowing how to adjust your workouts, mental approach and coaching can be confusing.

Each week we'll be tackling questions around adjusting your workouts and mindset, diastasis recti, pelvic health, mental health, identity, and beyond. Through compelling interviews and solo shows, Brianna speaks directly to where you're at because she's been there too!

Tune in every other week and share the show with your athlete friends!

The pendulum swing of health and fitness is real - but what if we found the messy middle? I'm currently prepping for Jiu Jitsu Worlds and it has required me to be aware of my data as I need to make my weight class. And, for the first time in my life, I'm neutral about it. I'm not obsessing over the scale or toxic about tracking my macros. It's freeing and so nice to be in a place where I can be completely neutral about it. This is the first time in my life I have been able to do this.

This conversation is an extremely nuanced one and I hope as I continue dripping out content on this topic that it can develop and expand more and more. It's okay to have your goals or not have goals. It's okay to want to fuel for performance or be in a season of doing just enough to get by. I get that and I see you. The goal is to find the middle ground where we can be neutral about whatever we choose to do with our bodies.

Need flexible yet effective workouts? Join the Practice Brave Fitness Program here:

https://briannabattles.com/practicebrave.

Join the FREE Pregnant & Postpartum Athlete Facebook Group here:

https://www.facebook.com/groups/141211206516734

MORE ABOUT THE SHOW:

The Practice Brave podcast brings you the relatable, trustworthy and transparent health & fitness information you're looking for when it comes to coaching, being coached and transitioning through the variables of motherhood and womanhood.

You will learn from athletes and experts in the women's health and coaching/performance realm as they share their knowledge and experience on all things Pregnancy & Postpartum Athleticism.

Whether you're a newly pregnant athlete or postpartum athlete, knowing how to adjust your workouts, mental approach and coaching can be confusing.

Each week we'll be tackling questions around adjusting your workouts and mindset, diastasis recti, pelvic health, mental health, identity, and beyond. Through compelling interviews and solo shows, Brianna speaks directly to where you're at because she's been there too!

Tune in every other week and share the show with your athlete friends!

Get ready, because this is going to be an emotional one… The decision to have a second baby seemed like an overwhelming decision after the traumatic and extremely hard experience I had with my first birth and postpartum. But, through time, I felt ready and found what I had control over and was able to turn it into a beautiful, empowering experience.

I dive into what taking control with my second birth looked like by having an elective, gentle cesarean (the first time this happened for my hospital) and how everything was so different the second time around - the birth experience and postpartum was different, Chance was different, and I was a different person.

Every day I am so grateful we took the chance to have Chance - it was truly a second chance in every way.

Pregnant? My training program for pregnancy is here:

briannabattles.com/pregnant-athlete

Postpartum? My 8-week postpartum athlete training program is here: https://www.briannabattles.com/8weeks

Today, I have Heather join me as we talk about what our life and fitness is like post-babies and what we think a well-rounded fitness program for women should look like for a lifetime of athleticism.

We strongly believe that athleticism does not end when motherhood begins, OR after we're done having our babies, and especially so as we age. We don't buy into age being a factor that stops us, but rather an opportunity to continue doing our fitness as long as possible (like my mom, Sharon).

The Practice Brave Fitness Program is designed to give you the well-rounded fitness that you want and need for a full, strong life. It's a program created based on how we live. Maybe you have a background in dance and CrossFit like Heather and are feeling lost as to what to do next - The Practice Brave Fitness program bridges that gap and gives you the sustainable, reliable programming you want and need.

We also chat about how cool to have our kids be involved in our fitness and see it be a normal part of life. They get to see us become stronger and work hard - and they need to see us doing it. We are in it for the long game. That means we learn how to start over again and again as life gets lifey.

Join The Practice Brave Fitness Program: https://briannabattles.com/practicebrave

Join the FREE Pregnant & Postpartum Athlete Facebook Group here: https://www.facebook.com/groups/141211206516734

MORE ABOUT THE SHOW:

The Practice Brave podcast brings you the relatable, trustworthy and transparent health & fitness information you're looking for when it comes to coaching, being coached and transitioning through the variables of motherhood and womanhood.

You will learn from athletes and experts in the women's health and coaching/performance realm as they share their knowledge and experience on all things Pregnancy & Postpartum Athleticism.

Whether you're a newly pregnant athlete or postpartum athlete, knowing how to adjust your workouts, mental approach and coaching can be confusing.

Each week we'll be tackling questions around adjusting your workouts and mindset, diastasis recti, pelvic health, mental health, identity, and beyond. Through compelling interviews and solo shows, Brianna speaks directly to where you're at because she's been there too!

Tune in every other week and share the show with your athlete friends!