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Hi friends! Valentine's day is such a polarizing holiday. Whichever side of the holiday you're on, be sure to give your pelvic floor a little extra love today. ♥️🥰

Here are some of my top tips for great pelvic floor health:

• always sit fully down when going to the bathroom, no hovering
• don't push to pee, and try to reduce straining when pooping: use a squatty potty! It's not a race, you don't need to "power pee." Sit, relax, breathe.
• practice your core breathing: inhale to expand and release; exhale to slightly lift the pelvic floor up and in: use this when performing exercises
• drink enough water and electrolytes throughout the day. Limiting fluid intake to reduce leaking actually results in more concentrated urine and can irritate the bladder, making you leak more.
• let go of the tension in your belly. yes, right now. let it gooo 😉
• lift heavy weights - at least as heavy as your kids
• do see a pelvic floor physical therapist once per year, and especially if you're having any symptoms: pain, strain, leaking, uncomfortable pressure
• think about your pelvic floor, but avoid obsessing over it
• know that what you're experiencing is not TMI. many people don't seek help for years because of the stigma and shame our culture has created around pelvic floor issues
• don't be afraid to say the word "vagina" or "vulva" oh yeah, and please teach them to your children too. 🙏
• make sure you're eating enough food so your hormones and stress levels are in a happy place
• move throughout the day, and avoid sitting in a chair or standing stationary for too long: motion is lotion for your hips
• if you're experiencing pain with sex, don't push through, but know there are many strategies for improvement

If you have any questions about this list, hit reply and send them my way!

Things to look forward to:

I'm happy to announce that I'm bringing back the women's health series right to your inbox! I did this a year ago, and you all LOVED it. It's going to be much bigger and better this go-around too! Each week we'll focus on a different life stage. The next email will be The Preconception Edition, and we'll work our way down this list:

• The Pregnancy Edition
• The Postpartum Edition
• The Breastfeeding Edition
• The Beyond Postpartum Edition
• The Menopause (& Beyond!) Edition
• The Mental Health Edition
• Bonus: The Kiddo Edition

Alaska Locals - you should know these things:

• My February series at the Yoga Shack is going so well, and there are only 2 classes left. This Saturday is the Postnatal Pelvic Floor & Core Basics: if you haven't registered yet, be sure to do that here.
• Do you work with women or just want to learn more about pelvic floor, prolapse, incontinence, pelvic pain, and diastasis? Kim Vopni (aka The Vagina Coach) and I are co-teaching the Pre/Postnatal Exercise Specialist Certification May 20-21 in Wasilla at Innergy! $597/person, 9-5 each day.

As always, thanks so much for reading, giving me feedback, and referring friends to this newsletter. Remember you can win prizes by just sending your unique link to your friends. Check it out at the bottom of this email. See you next week!

much love,

Natalie