IFLOW

Mommies, enjoy each season you're in. I've been thinking about this a lot as I am no longer in a season of training for both my overall health AND to compete, which I had been doing pretty consistently since Pat was born. I LOVE to compete, at anything, and it has been and will always be a huge part of who I am. I will return to it at some point, maybe just dabble in it here and there, and it's taken me a while, but I'm ok with this season finally. My love for exercise is still as strong as it's always been, and my love for competing is as well, but this season has not allowed for the competing, because other priorities have stepped in. That's OK. I'm learning to cherish each season I'm in as they all contain priorities and passions that are a huge part of who I am. I'm also a wife, mother, coach, artist, etc. I exercise because it's good for me, and helps me mentally and physically. Some days I go really really hard in workouts, some days I just move. I say all of this to remind you, enjoy every single season you're in, as they are always shifting and changing. Even if it's completely different than what you're used to, that's ok. I admire all mommies SO much. Y'all are the most beautiful, selfless, hardworking people I know. Try to move daily, set big goals if you want to, or just show up if that's all you really need. Proud of you all, for showing up, putting in work, no matter what season you're in.

~6 week check-up~
❌New mom then: “I’m having leakage and pain with s*x. But my mom has a weak bladder and it’s normal for s*x to hurt after giving birth.” Says this to herself. Does not get help.

~6 week check-up~
✅New mom now: “I’m having leakage and pain with s*x. I know this isn’t normal”. Asks her doctor for a referral to Pelvic Physical Therapy. Gets help. No more leakage or pain with s*x!
~12 week check-up~
✅New mom now: “Thanks for the PT referral doctor! I feel so much better, stronger, and happier!”

If you are a new mom-to-be or a new mom, DON’T accept bladder, bowel, s*xual, or pain issues as normal! There IS help!!

If you are the friend or family member of a new mom-to-be or a new mom, you can:
1️⃣TALK about it.
2️⃣Encourage and support the new mama getting postpartum PT (in some countries, this is standard practice!!).
3️⃣Give them a gift card to an on-site postpartum PT evaluation (what better baby shower present is there than this??). You can find a PT on our website, myPFM.com. We have links to several huge pelvic PT databases.
4️⃣Give them a gift card to a home health Pelvic PT consult. There are a growing number of PT’s doing this (comment below if this includes you!)
5️⃣Give them a gift card to an online pelvic health consult. There are a growing number of PT’s doing this (comment below if this includes you!)
6️⃣Watch their baby while they have their appointment (and maybe an hour or so before and after to give her some time to breathe😊).

Any questions- please ask! That’s what I’m here for❤️Jeanice

Per ACOG:
“New mothers need ongoing care during the ‘fourth trimester.’ We want to replace the one-off checkup at six weeks with a period of sustained, holistic support for growing families,” said Alison Stuebe, M.D., lead author of the ACOG Committee Opinion. “Our goal is for every new family to have a comprehensive care plan and a care team that supports the mother’s strengths and addresses her multiple, intersecting needs following birth.”

Sarah and I want to thank Jessie and Katie for joining us today! Thank you for letting us guide, teach, and help you! We hope you gained some valuable information that you can take with you into training, recovery, and everyday life!

We know we can't help everyone, but our goal is to reach as many women in the east Texas community as we can so they can continue to exercise safely and efficiently no matter what season of womanhood they are in!

Ladies, if you want to come to our seminar, make sure to send me your email so I can get you registered! I also have a questionnaire I need you to fill out and bring with you on that day.

We will teach you valuable breathing and alignment strategies during both static and dynamic movements, talk about incontinence and prolapse and why these two things are so common but NOT normal, and show you that there is hope and healing so you can exercise and live your everyday life without having to worry about these things constantly. We only have 8 spots, so make sure to get signed up! If you have ANY questions at all, please don't hesitate to message me or text/call me at 903.736.5532! -Kristen

Ladies, if you didn't know..we have a ladies ONLY class EVERY Tuesday and Thursday from 10-11! And as always, your first TWO classes are always free!

Quality coaching with TWO coaches, intentional and results driven workouts, amazing community of women! Join us!

Ladies!! Our Tuesday/Thursday 10:00am class will remain open to all ladies, and starting Thursday, this WILL not have to be an add on to your current membership if you are a CrossFit Longview member! 😘 So, come join us every Tuesday and Thursday at 10:00am. Use this as one of your 3 days if you have the 3x membership OR make it one of your days for unlimited membership!

This 👇🏻👇🏻👇🏻 is so important! We will have a date set soon for our next women’s seminar and we can help explain this more!

https://www.instagram.com/p/Br_wtVsB3QR/?utm_source=ig_share_sheet&igshid=1ew9xu2rum8zd

DM# 950: Directly from my Breathing with the Maestro educational video that I’m launching in January 😈. Use that link in the bio 👆🏾to sign up and be the first to be notified when it goes on sale. — Anyway, as I was saying, peeing your 👖 ain’t just about your pelvic floor. 🤔 In fact, many times we blame the pelvic floor when it’s actually the rest of the system that needs some fixin'. As @adam likes to say, “The victims cry out, the culprits stay silent.” — Think of your core like a an upside-down tube of toothpaste. Questionable architecture putting a hole at the bottom of our core, but, I digress. In order to combat the physical stresses of life, we need to be able to pressurize our core and hold ourselves upright. As the demands of the activity increase, ex: lifting something, jumping, sneezing, running, you need to be able to appropriately generate and manage the pressure inside of that toothpaste tube. Over-brace, under-brace, or find yourself unable to coordinate the brace and you just might find toothpaste coming out of the opening in that toothpaste tube. — Now, I don’t do pelvic floor specific work any more, but any provider who treats a human should be aware of this relationship. However, if you’re having issues, your best bet is to check out a pelvic floor physical therapist. My go-to social media recommendations are: @pelvicguru1, @brianna.battles, @carriepagliano, @pelvicwod, and @juliewiebept (though she isn’t doing much social media stuff these days). @pelvicguru1 has launched a global directory which can help you find a provider, so if you’re looking for someone in your area, that’s a great start. — Stop suffering in silence. Stop believing that it’s normal and you just have to deal with it for the rest of your life. And stop letting people tell you that it’s only your pelvic floor that’s to blame and three sets of 1 million kegels will fix it. There’s a better way. #ScienceFTW — Daily Maestroisms dropping whenever the craziness of life allows 🤷🏽‍♂️. Get yours. Like it? Repost it. Don't understand it? Hit me up and get #Maestrofied. ----------------------------------------------

We hope you all had a wonderful Christmas with your families! Our IFLOW class is back in session tomorrow at 10:00!

Those of you new to us, we will be hosting our first seminar of 2019 at the end of January! 2018 was great, and we were able to inform, teach, and help so many women, and we are excited to spread even more awareness in 2019! Be on the lookout for an event page for our January seminar 👀 this time for BOTH athletes and coaches!

We talk about this a lot in our class! It's important for ALL!

https://www.instagram.com/p/BrmGP3CgkqW/?utm_source=ig_share_sheet&igshid=1f44wj4lvbv0f

DM #940: If you only know how to maximally pressurize, do not be surprised if you get hurt while lifting submaximal loads. This is something I emphasize a TON in my Moving with the Maestro courses. Like…a ton. There’s a reason we see so many strong folks getting hurt either while warming up, while putting weights back, or while doing something supper innocuous like picking up their gym back. — Core stability should be reflexive. You shouldn’t have to think about it. I see people doing the right drills, the “wrong” way, and leaving so much on the table. If you’re doing bird-dog drills or dead bugs, or whatever drill you saw on Instagram that you think will help your back, it’s important to understand what kind of pressurization strategy you should be using. Low threshold drills should be performed with low threshold strategies. Translation: if you have to hold your breath to do a dead bug, you’re doing it wrong. Taking it up a notch, if you’re using a weight belt ALL the time (and for most people, at all), you’re doing it wrong. — When all you know is maximal active pressurization, there should be no surprise when you’re body is unable to reflexively do what its supposed to do. So, make sure the pressurization strategy is appropriate for the drill, and remember, it’s not about how much you lift, but rather, how you lift it. — Daily Maestroisms dropping whenever the craziness of life allows 🤷🏽‍♂️. Get yours. Like it? Repost it. Don't understand it? Hit me up and get #Maestrofied. ---------------------------------------------- Want more brain candy like this? Check out my course, ~ Moving with the Maestro: From Assessment to Independence ~ A new way of thinking 🤓. A new way of treating. It’s time that continuing education got a makeover. Coming to a city near you 😈. Link to register, as always, is in the bio 👆🏾