POWER OVER POP Formula

CREATE SOMETHING …

You Are Able.

You Are Able To Create Amazing Things.

Show Yourself.
Prove It To You & Build Trust In Your Abilities Again.

**Checkout what I was creating this last weekend

SHOW US YOUR CREATIONS TOO!!

Taking This Journey One Day At A Time.

POWER OVER POP is …

A TOOL to help you learn to physical and mentally manage your symptoms and progressively strengthen your body and your mind.

A COMMUNITY - Your not alone. And you are supported.

SOMETHING I wish I had after my diagnosis and felt a HUGE calling to create .. when life gives you lemons … 🍋

We need each other NOW to feel able again and not fearful. The next generation NEEDS us to talk about it.

Walk More, Walk Better Mini Course

Developing a better walking technique is the first step to getting back to the Fitness you ❤️.

And improving your walking technique will help you be more functional and have less symptoms in your daily life.

Helping You To POWER OVER YOUR POP.
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By the end of this course you will:

Improve your posture, explore your breathing technique and decrease tension holding that leads to muscles not working like they should.

You will create a daily goal that will rocket ship you into your

Powering Over POP Journey.

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$19
One Time Payment - Access For Life
Headover To https://poweroverpop.com/lowriskstarttoday - Scroll
Down To Walk More, Walk Better Course.

Interested in learning more about PRESSURE MANAGMENT -
Another KEY Factor in Powering Over Your POP - Checkout my other mini course on there too ...

BRIDGING THE GAP

It may look a little ruff draft but this is my goal as a Fitness Professional, it’s what my goal has always been.

The reason I got into the fitness industry in the first place.

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To Bridge the Gap between Pelvic Floor Therapy and getting back / progressing in Daily Fitness.

EVERY women should get evaluated by a Pelvic Floor PT or OT - it’s doesn’t matter if you had a c-section or if you feel you “bouncy-back” quickly postpartum.

Your body has changed and they can give you Amazing Empowerment over your health that you can use now and in the future.

The “Pelvic Floor” should be more commonly talked about and Acknowledge. Not taboo or embarrassing.

It is our center and it effects EVERY area / function in our bodies.

Pregnancy/ Labor & Delivery can do a number on the Pelvic Floor Muscles and set off a chain of event over time that can leave us not living our best lives.

A little Empowerment from a Pelvic Floor Therapist pre and postpartum can change everything! It would have for me.

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Someday I Believe …

*PFPT will be a stand of care and health insurance will cover it 100%

*Talking about sneeze-pee or leaking while jumping/running won’t be a running joke but more of a warning that your body is trying to tell you something.

*That the fitness industry will stop praising the bouncy-back mindset and focus on rediscovery and relearning in a new body.

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I will continue to build the bridge on my side by providing Better Fitness Techniques that help improve Pelvic Floor Function not Strain it.

And will continue to give insight, education, direction and guidance through my professional and very Personal journey in Pelvic Floor Health.

POSTPARTUM PHYSICAL CHALLENGES …

Is a way for me to put all the things we moms deem “mom things” into a category.

It’s the things we just “deal with”.

Because ….

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Pregnancy, Labor & Delivery Changes Our Bodies.

There is No “Getting Your Body Back”

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(There is Better Body After Baby … but that’s for another post ❤️💪❤️)

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These POSTPARTUM PHYSICAL CHALLENGES …

Are the things we think are just the price for making a beautiful life

These things are not talked about much if any by your birthing professionals and medical doctors unless you bring up the questions

And even then they may not take you seriously …

These challenges stick around wreaking havoc on our daily lives for years after.

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CHALLENGES LIKE…

Pelvic Pain / Hip Discomfort

Urinary Leakage / Stress Incontinence

Low back pain

Knee pain - everything’s connected…

Upper back and neck stiffness

The “mom pooch” / Delayed Healing of an Abdominal Separation

Pelvic Organ Prolapses

Butt pain

Painful in*******se

And much more …

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WHAT OTHER PHYSICAL CHALLENGES …

Have You Experienced After Having Your Baby(ies)??

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I GUARANTEE we can draw a link back to a solution to help minimize, manage or stop these challenges before they domino into more issues down the road …

THERE IS HELP OUT THERE

We have to be willing to ASK for it and by doing so we are forcing the Pre & Postpartum world to do better!!

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This Movement of Mine to Improve the Pre & Postpartum Health Industry comes from being wronged myself …

Fuel by frustration and the purpose to make my suffering mean something - changing things for the better.

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FIRST STEP:

Start The Conversations That Need To Be Started.

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Tell Us Your Story

*What are your physical challenges after baby?

For Moms Ready For Fitness …

Pelvic Floor Aware Total Body Strengthening in 10 Mins A Day.

https://poweroverpop.com/podcast/i-have-pelvic-organ-prolapse-but-i-still-want-to-lift-weights

"I Have Pelvic Organ Prolapse And I Still Want To Lift Weights!" — The Pelvic Floor Fitness Coach - Power Over POP Guess What? You Can! I have Pelvic Organ Prolapses and went from the fear-of-movement to deadlifting 1.5x my own weight with confidence and POP safe. I did this with the help of my Pessary, along with … Being open to meeting my body where it was at, Shifting techniques and my edication to continue...

Looking to connect and work directly with a (or a couple) Pelvic Floor Therapy Professional(s) to join forces and help Moms with Prolapse live a better quality life through daily intentional fitness.

This Professional ideally would have virtual services (therapy sessions and courses etc) to offer my Moms who are not quite ready to return to fitness and have having trouble getting PFPT in their area (because of finances, time and/or location).

For anyone doing In-person services I can be recommended this to my moms on a state-to-state bases (which I can built a registry for if needed).

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Me:

A NASM Certified Personal Trainer that entered the fitness industry for the sole purpose of helping Moms with POP take back their fitness and life.

My own POP diagnosis devastated me, made me think I was broken and left feeling helpless and lost, that was nearly 7 years ago.

Since then I have obtained multiple certifications and Knowledge from a ton of platforms / mentors for information for me to help myself and others navigate through this very common yet very little talked about occurrence.

I believe in Pelvic Floor Therapy whole heartily and am so thankful for the professionals out there that do this.

I also believe that there is a lack or gap between therapy and getting back / progressing in Fitness with POP.

I want to fill the gap with your help!

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Open to chatting shop, theories, formulas and finding more ways to stop Women suffering in silence.

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LINK FOR COLLABORATION FORM: https://docs.google.com/forms/d/e/1FAIpQLScDJYHstKGGgZobf1WYGce5IN9hmYDd7LxsIHLTC34I0VrDoA/viewform?usp=pp_url

Any Muscles Needs To Be Able To LENGTHEN Before It Can Be Strengthened.

Short, Tight Muscles Become Weak / Dysfunctional Muscles.

Inorder To Make A Squat & Deadlift EFFECTIVE, You Need To Be Able To Lengthen Your Glutes On The Down To Then Contract Coming Up ... The KEY here is Lengthen.

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Many of us Lack Core Strength & Stability.

When we Lack this we tend to Overuse our Glutes To Compensate.

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That Means We Tuck & Clench Our Bums To Stabilize Our Pelvis Because Our Core At The Front Is Too Weak Or Unable To So.

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When performing a Squat or Deadlift the gold standard and what I strive for my Ladies is ...

To have Good (no great!) Front Core Strength & Stability to then...

Be able to Lengthen their Glutes on the down in these Exercises and make the movement that much more effective.

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The Focus = Getting A Strong, Better Function Core

Then Progressively Challenging with increasing loads

Can you mantain Core Stability AND Lengthen Your Glutes with bodyweight in a Squat and /or Deadlift ...

GREAT! ...

Then we add Loads or Weights to Challenge & Strengthen this.

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WHAT HAPPENS WHEN YOU FORCE LENGTHENING IN THE BUM?

Especially when loading it with weights...

A lot of the time the front of our pelvis spills Forwards ... Our Core can't Support it.

This is where we get low back strain and pain ...

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You Need To Get Your Body Working Together As A WHOLE UNIT.

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GUESS WHAT ESLE FOLKS?

To get a Stronger Core ...

You have to know more about your Pelvic Floor Health.

Your Pelvis Floor Muscles are the Bottom of Your Core and Are Vital in the core Functioning Correctly.

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Doing Intentional Fitness is ALL ABOUT the Prep-Work Beforehand.

And that Includes Becoming Pelvic Floor Aware.

I am Proud to Call Myself The Pelvic Floor Fitness Coach.

I KNOW IT CAN BE OVERWHELMING… Let Me Break It Down For You!

Being Willing To LEARN More About Your Own Body, How It Functions and WHY Your Experiencing Your Physical Challenges

Is Not For Everyone.

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Maybe You Think You Do Not Have The TIME ...

Or Know Where To Start.

***What would you say to a Roadmap, Step-By-Step Instructions and a Minimal of 10 mins A Day?***

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Maybe highlightening your Weaknesses and Looking inwards scares the Heck out of you.

Totally get this!
Avoidance was easier for me for A LONG TIME - Until avoidance wasn't an option anymore after my Pelvic Organ Prolapse diagnosis.

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IT IS TOTALLY OK TO ACCEPT YOURSELF AS YOU ARE

AND STILL WANT TO IMPROVE, GROW & CHANGE THINGS.

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Going Through My Fitness Journey Changed My Life.

Not just because of the exercise movements, eating better and drinking more water etc ... BUT THROUGH THE DISCOVERY PROCESS BEFOREHAND.

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Learning More About My Body ... why it was doing current things, and how it may have gotten there

Helped Me To Create A Daily Fitness / Release & Stretch Plan Specifically To Improve & Change The Things About My Body That Were Making It Hard To Live A Quality Life.

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THIS TIME OF YEAR many jump into New Fitness Routines hoping to improve their quality of life.

If this works for you, that is awesome. All the power to you.

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BUT if your looking for a Different Approach.

An Approach that is a bit slower BUT built for Long Term Positive Changes and Permit Release from Post-Pregnancy Physical Challenges

Then it's time to Look Inwards, Time To Learn More About How & Why Your Body is Functioning like it is, and Create a Fitness Plan that Helps You Permanently Take Back Your Life ... Grow, Change, Improve.

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I call this MASTERING YOUR ABCs (A Mini Course I created that's Included in my 14 Day +7 Days of Prep Free Trial - www.powerovepop.com)

My Own Mastering Skills Are ONGOING ...

I continue to look inwards EVERYDAY and have learned what truly listening to your body actually is.

THERE IS PREP WORK TO BE DONE ... Before Doing Fitness MOM.

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Prep Work = Getting Your Body Ready For Fitness ... So You Can Get The BEST Results Possible From Your Fitness ... So You Learn How To Support Your System VS Strain It.

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You Need Mobility To Move Your Best - To Be Able To Do Fitness That Doesn't Strain ... Fitness That Is Actually Effective & Improves Your Daily Life.

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Decrease Mobility in current areas of the body affects ALL systems in the body.

Decrease Mobility Leads To Dysfunctional Movement Patterns.

It's Important to pin point these areas BEFORE DOING FITNESS.

Fitness done with Dysfunctional Movement Patterns is a recipe for Injuries, aches / pains and worsening post-pregnancy physcially challenges like incontinence, POP, abdominal spearation, neck and back pain etc.

***THERE IS HELP - You Just Have To Be Willing To Be More Intentional With Your Fitness and Do The PREP-WORK Beforehand.

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These Decreased Mobility Areas that are causing Dysfunctional Movement Patterns can be caused by ...

*Scar Tissue

*Holding Tension in these muscles - muscles are short and tight = weakened.

*Non responsive muscles - muscles that need some help engaging and recruiting again - Building that mind-body connection again = INTENTIONAL FITNESS.

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REDISCOVER YOUR BODY POSTPARTUM (It Doesn't Matter How FAr Postpartum You Are) And LEARN What Your Body Actually Needs From Your Fitness Routine.

THIS is what I teach ... The HOW not just the WHAT.
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You Can Get The What From Your On-Demand Workouts or Random Search on YouTube for "10min workouts".
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Want To Get Rid of the "Sneeze-pee", "Mom pooch", or common aches and pains post-pregnancy?
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Then you have to RELEARN the HOW, Not just the WHAT.
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LEARNING THE HOW ... Gave Me My Power Back Over My Pelvic Floor Dysfunction.
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And Helped Me Do Fitness & My Life The Way I Wanted.
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Want To Start Learing The HOW At No Cost To You Today?
Comment Below or Fee Free To Private Message Me.

NEWEST PODCAST EPISODE!

How To Make A 10min Workout More Effective - Mom Fitness

https://anchor.fm/christina-surprenant9/episodes/How-To-Make-A-10-Min-Workout-More-Effective---Mom-Fitness-e1bvbup

How To Make A 10 Min Workout More Effective. by P*e Free Mom Fitness It takes two major components to make a 10 min fitness routine more effective: those are Intention and Slowing Down. In the podcast I will breakdown both components and how you can take action to making your own workout more effective today. Intentional Total Body Strengthening can resolve / manage....

I am at the Heaviness Weight I have been at since pregnancy … and freshman *cough cough* “15”.

I only know because I had to get weighed at the doctors office yesterday … 166 … my average is right around 150.

I’ll admit it hit me a bit at first

But I also realized I didn’t want to put a lot of negative focus on it.

So I dropped the thought.

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Then when I did my workout today just like I have been doing the last 3 weeks straight … I noticed how much stronger I felt since yesterday’s workout

And that I was able to add more weight, balance longer and maintain my breathing better through the harder parts…

And I honestly can’t remember the last time I had a “sneeze-pee” incident even with coffee and while exploring some new flavors of red wine (both usually a bladder irritates).

Amazingly I have more energy and endurance for the day!

And I have no back pain, my shoulders feel good, my mom pooch is shrinking, I see more definition in my arms (not to mention push ups are much easier now!) and my butt it getting more shape again.

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All I am saying is wins don’t have to involve the scale.

The number should NOT be an indication if your rocking it or not.

REFOCUSING Mom Fitness is just this.

Being Your Strongest, Happiest You
…Regardless of What Society Says About The Numbers.

https://www.10minsadaytostrong.com/blogpodcast/how-to-structure-a-10-min-workout-for-best-results-mom-fitness-refocused

How To Create A 10 Min Workout With The Best Fitness Results — Mom Fitness REFOCUSED #peefreemomfitness Not all 10 min workouts are effective. As Busy Moms we need this 10 mins we commit to working out to be as affective as possible. How do you do this? With Intention, education, and proper guidance. Our Post-pregnancy bodies are different, it's time to give this new body what it needs from fitness wh

https://www.10minsadaytostrong.com/blogpodcast/mom-fitness-refocused-what-you-need-to-do-before-creating-an-awesome-amp-effective-10-min-a-day-workout

Before You Do Fitness — Mom Fitness REFOCUSED #peefreemomfitness Want to do a 10 min daily workout that is extremely effective? Then you need to do these things BEFORE you do fitness. Are you suffering from the occasional urinary leakage, pelvic discomfort, painful in*******se, upper back and neck tension or having trouble getting rid of the "mom pooch"

https://www.10minsadaytostrong.com/blogpodcast/stop-urinary-leakage-while-exercising-and-get-better-fitness-results

Stop Urinary Leakage While Exercising And Get Better Fitness Results. — Mom Fitness REFOCUSED #peefreemomfitness Nothing ruins a good workout like urinary leakage! Did you know by taking steps to stop Incontinence and the dreaded sneeze-pee you can set yourself up to achieve better fitness results. Learn how Intentional Mom Fitness is so important post-pregnancy and how you can do it in just 10 Mins A Day.

WHAT INSPIRES ME?

Knowing I Am Making A Difference In People's Lives.

Knowing My Passion / My Mission Is Truly Helping Others To Feel Better About Themselves & Spill That Over Into ALL Aspects of Their Lives While Also Spreading The Positivity / Love To Those Around Them.

And Knowing I Am Doing My Part To Improve Fitness For Moms!!

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WHAT INSPIRES YOU?

https://www.10minsadaytostrong.com/blogpodcast/what-is-the-pelvic-floor-and-why-every-mom-doing-fitness-should-know-about-it

What Is The Pelvic floor And Why Every Mom Doing Fitness Should Know About It? — 10 Minutes A Day To Strong - Mom Fitness Pregnancy and Labor & Delivery Changes Our Bodies. One of the major parts that are affected is the Pelvic Floor Muscles. Learn in this episode What is the Pelvic Floor? Why it's important and How our fitness affects it? Learn about the BEST Fitness Technique for Moms and how you do it in an aver

Yesterday I did my first actually exercise circuit in weeks.

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My fitness routine has been weaved into my daily life movements, chores and activities.

I have been emotionally and physically tired to add more then that ...

I allowed myself a little rest and now am back at it because I need and want to be.

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The routine was Harder then normal but I got through it.

When I move my body with purpose it gives me such joy...

Remember Momma, when you take care of yourself it spills over into other parts of your life.

It takes intention ... I know ... and a TON of Willpower but think bite size pieces of a big pie.

TAKE THE QUIZ & SEE!

https://youengage.me/p/6177f87b4dc616010001ebe0

Would You Benefit From Pelvic Floor Aware Fitness? Engage your users at every step of the customer journey. No coding needed. Build Quizzes, Calculators, Surveys, and Interactive Online Events.