FAQs

Why is strength training so important as I age?

As we age, we slowly begin to lose muscle mass; which can cause weakness, balance issues, and loss of strength and mobility. This becomes a growing concern as we get older because we’re more at risk for falls, or for putting unintentional strain or pressure on our joints. Strength training can be an amazing antidote to age-related muscle deterioration. Adding strength training into your workout has numerous benefits including: enhancing endurance, increasing muscle health, improving balance, maintaining bone density, as well as offering significant protection against other age related issues. When your body is strong you can focus on the things that matter: your health, your family, and living your life!

What do you mean when you refer to “the core” of my body?

The core is actually the stabilizer for your entire body, and consists of many different muscle groups working together. Some of the main areas that we focus on are the transverse abdominis, the multifidus, the diaphragm, and the pelvic floor (among others). When we focus on these different aspects of the core working together synergistically, we optimize functionality and create stability through our entire body.

Why do I still have a “tummy pooch” no matter how much I diet and exercise?

Tummy pooches can occur for a number of reasons, but one of the most likely culprits is a non-rehabilitated diastasis recti separation. While this condition happens to many women, postural imbalances can often work against efforts to regain core strength. While it can be discouraging to work hard to see little to no change to your abdominals, there is hope for rehabilitation.

What is diastasis recti?

Diastasis recti is a separation of the abdominal muscles. Between the rectus abdominis is a fibrous tissue which separates during pregnancy. While the body can often heal this separation naturally within eight weeks of giving birth, sometimes the muscles can be more resistant to returning to their prior state. This can be caused by different factors including genetics or postural imbalances (among others). While this poses an issue for many women post partum, there are ways to ensure that you can be active without causing further harm.

What is the foundational phase of your programs?

This phase is absolutely integral to any fitness program, because it focuses on rehabilitating any core dysfunctions that you may have including: diastasis recti, pelvic floor dysfunctions, postural issues, and muscular imbalances. Until these core issues have been addressed your body is not in the optimal state to benefit from a training program.

Can I return to any exercise of my choosing after I have rehabilitated?

Yes! Even if you are struggling with core dysfunctions, you are not doomed to a life of inactivity. Our goal is to help you regain the strength, health, and functionality that you desire. While the tendency is often for people to want to rush right into training, it is so important that you don’t try to avoid the rehabilitation and healing phase of your journey. This phase exists to help you get where you want to go, and it’s absolutely not worth the risk of setting yourself back to try and skip it.

I am athletic and have been athletic my whole life, does rehabilitation apply to me?

Yes! The need for rehabilitation can affect everyone. In fact, it is often the most athletic women who are most at risk for injury. This occurs because these women are likely to return to higher impact exercises without ensuring that their bodies are ready. Jumping right back into strenuous programs, or even doing crunches without respecting the healing and recovery your body requires, can exasperate any underlying dysfunctions. Athletic or not, everyone can benefit from rehabilitation! Make sure to learn the risks before resuming regular fitness activities.

Is it normal to pee a little when I sneeze, run, or jump?

While this type of issue can occur for many women after childbirth, it is not something you want in a properly functioning body. Childbirth (both vaginal and C-section) are major events that can have lasting effects on your pelvic floor. Pregnancy itself creates nine months of pressure on this area, and when that’s combined with incorrect exercises during and/or after pregnancy, you can end up with a compromised pelvic floor. Often the pelvic floor area will become weaker or tighter, and neither is desirable as they can lead to dysfunction and incontinence. Fortunately there are many avenues you can explore to help alleviate this condition. Rehabilitation is always possible, so don’t lose hope!

I did my Kegels as suggested, but I still leak. Why?

Kegels are only half of the equation when we talk about strengthening our pelvic floors. A traditional Kegel focuses primarily on the contraction, or the lift portion of the exercise. This clenching of the pelvic floor, while beneficial, can often neglect a critical part of strengthening – the release. Also known as the extension, when this part of the process is neglected it can cause tightness in the muscle. Keep in mind that a tight muscle is just as weak (if not more so) than a weakened muscle.

What is a pelvic organ prolapse?

Weakening of the pelvic support structures can lead to a pelvic organ prolapse, a condition in which one or more of your pelvic area organs (bladder, uterus, urethra, vagina, small bowel or rectum) drops out of place. There are several stages of severity which can be diagnosed by a pelvic floor physiotherapist.

Could I have a prolapse without knowing?

It is possible. If the prolapse is in an early stage the symptoms may be hard to detect. Like most things, finding it sooner than later makes it easier to correct and restore.

Why did I not have a prolapse postpartum, but only now that I’ve started menopause?

While there are many causes of pelvic organ prolapse (heavy lifting, vaginal birth, hysterectomy), a lack of estrogen during menopause can cause a thinning of the support structures and tissues that hold the pelvic organs in place. This process can reduce the strength of these structures and tissues, and as a result cause the pelvic organs to descend.

Should I see a pelvic floor physiotherapist?

Absolutely. Every woman should meet with a pelvic floor physiotherapist as part of their health screening. These physiotherapists are able to work in conjunction with trainers to help you achieve optimal functionality of your body; which in turn lays the foundation for you to attain your fitness goals in a safe and healthy way.

Why have I never heard of these issues before?

With ever increasing knowledge of female-specific health concerns occurring, there is a lot of new insight into the particular issues that women face. As more information is shared, women are learning to advocate for their own health, and this has brought about many changes to the way these conditions are treated. You absolutely do not have to suffer in silence! There are ways to help you feel and function better.