12/21/2019
Wow!! What an amazing class today!!
We had such a fun filled Saturday class with lots of lovely mamas getting in their workout with the amazing I enjoyed some selfies with this cute Santa baby and my helper Josie. Don’t forget to come enjoy Core Mom classes throughout this week and weekend.
Tomorrow (Sunday) prenatal and postpartum yoga with Jessica
Monday 11am coremom with Alyssa
Closed for Christmas Wednesday.
Thursday 10am Core Mom plus with Danielle
Friday 11am Coremom with Danielle
Saturday 10:15am Core Mom with Danielle
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12/05/2019
Wellness Wednesday
Today we are covering a Pelvic floor dysfunction condition that is extremely common and can lead to pelvic pain and Incontinence (covered two weeks ago). The condition is called “pelvic floor prolapse" or POP. Statistics estimate over 50% off all pelvic pain is a symptom of POP or PSD (covered next week). POP occurs when the organs of the pelvis fall as a result of weak pelvic floor muscles. This can be quite serious and very uncomfortable. As shown with the pelvic floor model, these muscles take on an extreme amount of force will pregnant and giving birth and if they are not conditioned properly, the pelvic floor muscles cannot accommodate the weight. The weak pelvic floor and over stretching of the ligaments surrounding the pelvic during pregnancy may add to discomfort walking, balancing on one leg and during in*******se.
Never fear, again, there are ways to gently exercise and help strengthen the muscles of the pelvic floor. Specifically with this type of injury, I recommend using caution adding more stress to the pelvic floor. Performing more exercises in a supine (lying face up ) or prone position ( on all fours or on the stomach) may be a gentle way to engage the muscles and build strength. Avoid heavy lifting and of course exercises that involve impact if you suspect you have POP and definitely consult a pelvic floor PT!
The goal to remedy POP is to learn how to engage the pelvic floor muscles and create light TVA tension without over stressing the core. Again, please consult a PT first.
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11/21/2019
Wellness Wednesday!
Diastasis Recti is a hot topic and always on ladies minds when they come to Core Mom class. There is a lot of mis-information on the condition and unfortunately many posts that scare women.
Here are the facts:
Diastasis Recti occurs to a degree, in every pregnancy.
It is defined as separation of the abdominals and a thinning of the connective tissue that midlines and travels the front part of the belly.
The connective tissue is called the Linea Alba and it is made up of primarily of collagen.
Various factors affect the Linea Alba and degree of separation from the type of collagen your body produces (genetics) your body type, production of hormones, movements that cause increased intra-abdominal pressure and lastly ones .alignment and posture.
Very important to note is that DR is not as scary as it sounds, learning better breathing techniques (diaphragmatic breathing), coupled with learning to co-contract your transverse abdominal muscles with pelvic floor gently and improving your alignment and posture will help you engage the muscles of your re**us abdominus muscles properly.
Will proper exercise close the gap? That is a tricky question and is dependent on the person and factors again such as genetics, nutrition and exercise.
How does one determine if they have DR? Please see a pelvic floor PT and get a proper diagnosis and use caution when performing certain exercises like impact, forward flexion (crunches) static planking until you have been working on strengthening your pelvic floor and core muscles and feel like you can start to gradually increase the load to your abdomen.
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11/18/2019
5 Pilates classes tomorrow!
8am reformer and mat with Kelsi
9am Pilates interval with Kelsi
11am CoremomFit with Danielle
4pm Pilates interval with Allison
6:30pm reformer & mat with Michelle.
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11/13/2019
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Beach Life Fitness Boutique and CoremomFitness are joining the Sandpipers to bring joy to LA county foster children this holiday season with their annual Sugar Plum tree program. Please come by and choose an ornament from the tree with a child’s age and gender and bring an unwrapped gift back to the studio by December 8th.
🌲🌲🌲🌲🌲🌲🌲🌲🌲🌲Thank you for helping us help make the holidays a little brighter for some children.
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For more info please visit
https://sandpipers.org/our-programs/sugarplum-tree/
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11/12/2019
Thank you to all the brave men and women that have protected our country
We at Beach Life Fitness Boutique say “thank you” for your service
11/08/2019
Small business Saturday is in 3 weeks and we hope you consider us for your holiday shopping😜
We will be rolling out some amazing deals all weekend from Friday 11/29-Monday 12/2 ☀️
We are hosting a “Small Business Saturday” event on Saturday, November 30th from 9-11:30am with other local vendors. Stop by and take a $10 class (that day only for first time clients) and get a FREE gift when you spend $200 in Beach Life Fitness Boutique services or treatments and certain retail items🤙🏻
Loyal members we SEE you and have an extra treat for you when you come by for your holiday shopping: We hope to see you there, shop small and support local businesses!
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11/06/2019
Hello, pelvic floor!!!
Last week I defined Pelvic Floor Dysfunction and identified several conditions under the PFD umbrella. Before we go through these conditions, causes and treatments, I wanted to look closer as the Pelvic Floor as a muscle group.
The pelvic floor is a sling like muscle group that lines the base of your pelvis. It is composed of several muscles that allow you to go to urinate and defecate, have in*******se and birth babies. Another important function, are these muscles “house” and protect your digestive track and important reproductive organs and help control intra-abdomial tension. The pelvic floor is one part of the “core system” that we will identify later. For such an important muscle group, we rarely discuss these muscles or cue these muscles in an exercise class. Can you imagine if your exercise instructor or personal trainer cued you to squeeze your pelvic floor muscles while performing an exercise, what would that even look like and how accurate would that curing be?
Many people do not understand the importance of the pelvic floor and it’s role in so many important human functions. During pregnancy the pelvic floor endures and adapts to pressure from the growing baby and uterus. During childbirth, the pelvic floor assists in pushing the baby out of the body. Though a natural process, it is also very traumatic on these muscles and can create injury which leads to dysfunction. Next week I will reveal PFD condition #1, stay tuned!
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11/05/2019
Happy mommies & happy babies!
11/18/2019
11/13/2019
11/12/2019
11/08/2019
11/06/2019
11/05/2019