Posts tagged anna kooiman
Why Should You Stop Neglecting Your Pelvic Floor

Did you know a well functioning pelvic floor is associated with the following benefits?

🔆 Improved posture.

🔆 Reduced back pain.

🔆 Say goodbye to pee-sneezing and coughing.

🔆 Run, jump, and lift weights with out a worry of leaking.

🔆 Flatten tummy.

🔆 Enjoy orgasm during sex.

🔆 Feel like yourself again.

I have certifications as a Pre and Postnatal Corrective Exercise Specialist, Diastasis and Core Consultant. I studied for these because I struggle myself after my first baby was born. I had lingering abdominal separation, and pelvic floor weakness — but I was DYING to get back to the intense exercise I loved. I now have a signature Mamma Core Method I teach inside my Strong Sexy Mammas fitness membership. If you’re looking for a place to get started. DOWNLOAD this free Pelvic Floor Guide for Busy Moms.

Read More
Where is my pelvic floor and what causes pelvic floor weakness?

If you ask someone where their pelvic floor is and what it does -- I imagine 9 out of 10 people only know part of the answer.

Maybe you're one of them. That's okay!!

I was even confused before doing my own research and becoming a Pre and Post Natal Corrective Exercise Specialist.

That’s why I created my FREE Pelvic Floor Guide for Busy Moms.

You can visualize the pelvic floor as a hammock or sling that holds up your uterus, bladder, and bowel. Their openings, the vagina, urethra, and anus pass through the pelvic floor.

A well functioning pelvic floor is associated with less bladder leakage. Yay for not pee-sneezing every time you get sick or pee-laughing every time you find something crazy funny!

A well functioning pelvic floor is also associated

What Causes Pelvic Floor Weakness?

What causes pelvic floor muscle weakness?

Here are a few...

🤰 pregnancy

🤱 childbirth – particularly following delivery of a large baby, instrument delivery like vacuum or forceps, or prolonged pushing during delivery

🏃‍♀️ running and #jumping too soon after having babies or late in pregnancy when the core is weak

🍭 being overweight

💩 constipation (excessive straining to empty your bowel)

🏋 persistent heavy lifting without proper core engagement

😷 excessive coughing – causing repetitive straining

❤️ changes in hormonal levels at menopause

👵 growing older

Read More
Fitness Instead of Prescriptions? What is Lifestyle Medicine?

What is lifestyle medicine? Have you heard of it? If you have, do you know what it is? In short, doctors who practice LIFESTYLE MEDICINE encourage patients to have a healthy and balanced lifestyle which can decrease our need for medical interventions. Our society seems to look for drugs to improve or solve problems. The thing is, we could often prevent these same problems simply by staying active, eating a clean diet, reducing stress, sleeping more, laughing more, and loving more! I sat down with Dr. Jill Gamberg of Double Bay Doctors here in Sydney, Australia to chat about what lifestyle medicine is all about.

Read More
Why Crunches Can Actually Make Mummy Tummy WORSE!

>> Download your FREE GUIDE & TRAINING by Strong Sexy Mammas, CORE AFTER KIDS> <<

Postnatal crunches can make 'mummy tummy' worse? Eeeeek! What? Can that be correct? I thought sit-ups were part of the recipe for a washboard stomach. Well, that is definitely not the case if you have just given birth to a sweet little bundle of joy that has unfortunately left you with abs separation. I've learned that curling movements and those that load the core too much can exacerbate the problem and leave us with a pot belly. Perhaps not the look you are going for long term? Me neither!

It was actually happening to me. I was getting fitter but my belly was pooching and I was experiencing some bladder leakage after tough workouts. I’ve started studying for certifications in this area because I want to serve you better than 99.9% of the fitness industry that neglects diastasis recti and pelvic floor function.

NOTE: First let me say, as new moms I think we should give ourselves a break and love our bodies. We should thank ourselves for growing these adorable little humans! I also hope that if we want a flat tummy again, and are wiling to work for it, we can have it.

I am in the process of healing my abs separation. You'll see my baby boy in the video above. I was fortunate to only have about two fingers of abs separation following his birth. The downside was that the separation was quite long and deep and my pelvic floor was a bit weak from a tough birth.

Some women have a lot more to heal so I feel fortunate. I have spent a lot of time and energy researching this condition. Diastasis recti is the official name. To get down to basics, according to WebMD,“Diastasis recti” means your belly sticks out because the space between your left and right belly muscles has widened. You might call it a “pooch.” It's very common among pregnant women. About two-thirds of pregnant women have it.

I've had a several physical therapy appointments and have been educating myself on diastasis recti and pelvic floor function.. In the video above, Tori from Peaches Pilates and I show you how to tell if you have abs separation and also demonstrate a few exercises she recommends to clients. As always, be sure to consult with your physician. Below you will also find a Q and A to dive a little deeper.

>> Download your FREE GUIDE & TRAINING by Strong Sexy Mammas, CORE AFTER KIDS> <<

Read More
fitness studio, fitness, lifestyle, fitness tips, pregnancy, postnatal, baby, momAnna Kooimananna kooiman, tori clapham, peaches pilates, anna kooiman peaches pilates, anna kooiman diastasis recti, anna kooiman abs separation, anna kooiman exercise, anna kooiman fitness, anna kooiman six pack, anna kooiman pregnant, anna kooiman baby, anna kooiman mom, diastasis recti, abs separation, what is diastasis recti, what is abs separation, how long does it take for abs separation to heal, how to prevent abs separation, relaxin, rectus abdominus, transverse abdominus, transverse abs, rectus abs, relaxin hormone, breastfeeding, peaches pilates bondi, bondi beach, sydney, sydney pilates, bondi pilates, bondi beach pilates, anna kooiman pilates, anna kooiman fitness instructor, anna kooiman instragram, anna kooiman social media, anna kooiman lifestyle, abs separation healing, healing abs separation, how to heal abs separation, how to get body back, how to get probably body back, mummy tummy, crunches, situps, curling, coning, anna kooiman abs, anna kooiman six pack abs, anna kooiman post baby, anna kooiman fitness instructor certification, mums and bubs, strong sexy mammas, strong, sexy, mamas, mammas, postnatal fitness, how to lose baby belly, how to lose belly after having a belly, what is abs separation called, what is diastastis recti, how to heal a diastasis, how to heal diastasis recti, mutu, mutu system, mummy tummy issues, pelvic floor dysfunction, prolapse, partial prolapse, how to heal a prolapse, is it possible to heal a prolapse, how do you get a prolapse, how do you get abs separation, can abs separation be healed, are crunches bad, are situps bad, are sit-ups bad after baby, are crunches bad after baby, doula, strong sexy mammas fitness, linea alba, linea nigra
Exhale Promises to Make You Booty-licious

If you watch a barre class from afar... some of the movements seem so small... you wonder how the participants could consider these tiny wiggles and raises exercise. But if you are the one taking the class... you know that the small, intentional movements start to B-U-R-N quite quickly! Often your legs, arms, abs, or buns are screaming the next day! At least mine are! While living in New York City I spent a lot of time trying barre classes at different boutique fitness studios... on the hunt for the cream of the crop! One of my favorites is Exhale Spa.

Read More
Soul Cycle: Ride Your Bike Like You Live Your Life

"Ride your bike like you live your life!" It's just one of the many inspirational quotes you'll hear from instructors during Soul Cycle classes. The boutique fitness studio chain has a cult following. And I must admit... I have been bitten by the Soul Cycle bug too. Students ride to the beat of the music by candlelight. Among their fans... instructors have rockstar status... and if ya just take a look... rock hard bodies too! ;-) I'm happily an advocate for em... and have been telling anyone who will listen about the 'tap it back' syndrome I've been suffering from... for several years now! LOL 

Classes are typically 45 minutes long. Most of the time students are in perfect unison... dancing along to the pumping playlists... meticulously designed and choreographed by instructors. Each class also includes one song for a weighted toning section. Students use one to five pound weights and do overhead presses, bicep curls, tricep extensions, rows, etc... Again all choreographed to the beat of the music. It's so much F-U-N!

Read More
5 Fun Ways to Work Off that Christmas Feast

1. Play touch football with the extended family... or round up some neighbors. Wear old yucky clothes.... The more grass stains the better! Ladies... get involved too... and don't go easy on the guys... Go for the knees and take em down! LOL

2. Break out the video games or virtual reality goggles one of your family members had all packaged up nice and perrrrrty under the tree. Tennis, bowling, or my favorite... dancing!! Clap... clap... Criss cross... Hands in the air... Now stomp! LOL 

Read More
Blast Fat in 20 Seconds Flat! Is Tabata for Real?

In a word... Yes! Tabata is for real. And yes you can lose weight 20 seconds at a time. It's become a real fitness buzzword. You've probably seen it on the cover of a lot of magazines lately. So what is it? And why are some folks trying it out... but not reaping the rewards?  

Read More
Anna Kooiman Fitness Philosophy

I am excited to share my passion for fitness with pretty much anyone who will listen! I love group exercise and at one point was teaching up to 10 classes a week under my AFAA (Athletics and Fitness Association of America) certification. 

Read More