Author: Monica

6 Pelvic Stability Exercises You Should Be Doing

6 Pelvic Stability Exercises You Should Be Doing

Posted on by Monica

I love my kids dearly.

But handing my two little dumplings off to their daddy so I can go out for a solo run is what gives me life some days. So after each of my respective pregnancies I was eager to get back to running. You can read my post about my return to running journey here.

Unfortunately, I was surprised by my ability to run and some other unexpected “experiences” which you can read about here. Pre pregnancy (and even at some points during pregnancy) I was able to run 5, 6, 7, miles no problem. However postpartum was a different story. Once I started getting up to that 3-4 mile range I really began to struggle. My hips would start to ache after just 3 miles. My knees would have little twinges of pain and my low back would hurt. 

Um, not ok. 

Why Pelvic Stability is Important

Running After Baby

 

The number one culprit for back pain, pelvic pain, hip pain and knee pain is often core weakness and pelvic instability, especially postpartum. In order to be successful with running it is imperative to have a strong core and sufficient strength in the muscles that stabilize your pelvis. These muscles include your abdominals, obliques, and especially your glutes. 

To be completely honest I have not always practiced what I preached and pelvic stability exercises weren’t high on my priority list in my workout repertoire. Butttt  I knew it was what I needed in order to improve my running endurance and to feel generally better. (And spoiler alert, stability strengthening has really grown on me). 

How To Improve Your Pelvic Stability

So below are 6 great, no equipment, strengthening exercises to improve core and pelvic stability. These exercises are good for anybody… especially postpartum, and especially if you plan on resuming regular exercise. I started with these exercises below and noticed an improvement after just a few weeks. 

Back pain, byeee.

Aint nobody got time for that.  

For each exercise focus on quality. Perform slow and with good form. Keep core tight. Perform 2-3 sets of each exercise. Plan on doing this exercises regularly for 4-6 weeks to notice an improvement in your pelvic stability strength.

  1. Clamshells

Lay on one side with your knees slightly bent. While keeping your feet together, slowly lift your top knee up. Keep your core tight and your trunk stable. Aim for 10-15 reps each side.

  1. Bridges

Lay on your back with your knees bent. Squeeze your glutes and press through your heels to lift your hips upward. Keep your pelvis even and your core braced. Aim for 10-15 reps.

  1. Plank

Support yourself on your elbows and the balls of your feet. Activate your core and squeeze your glutes to prevent your back from dipping down or hiking up. Hold for as long as you can maintain good form. Aim for 30-60 seconds

  1. Side plank

Lay on your side. Lift your hips off the ground so you’re supported on your elbow and your foot. Try to keep your body in a straight line with core activated. Hold for as long as you can maintain good form. Aim for 30-60 seconds each side.

  1. Bird dog

Start on your hands and knees. Extend one arm forward and raise the opposite leg backwards. Brace with your core. Aim for good form. Hold for 10 seconds and switch arms and legs. Perform 6 reps.

  1. Fire hydrants

Start on your hands and knees. Keeping your core braced raise one knee up to the side while the knee remains flexed at 90 degrees. (Like a dog using the bathroom on a fire hydrant…get it? hehe) Raise leg so that it becomes parallel to the ground. Slowly return to the starting position. Repeat for 10 reps each leg.

View the full routine below:

 

Have fun and happy stabilizing.

You can read more about the changes our body goes through during pregnancy in my post about the pelvic floor and the “Pop Can Core“. If you are looking for more core exercises be sure to check out these 5 great core moves.  And you can continue to work on pelvic stabilization with these 4 band exercises. 

-Monica

Pelvic Stability Exercise

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Family Pizza Fridays - A Tradition Born in 2020

Family Pizza Fridays – A Tradition Born in 2020

Posted on by Monica

As we all can attest to, the year of 2020 has been anything but traditional. Back in January I had grand plans for trips, events, gatherings, and activities we would do this year. I spent much of 2019 pregnant and with a newborn, so 2020 was MY YEAR!

Wellllll…I’m sure it comes as no surprise that many of those activities didn’t happen. Trips we had planned needed to be cancelled; loved one’s weddings were put on hold; holiday celebrations were different; and even our day to day with work, daycare, and family interactions completely changed.

But I’m a “the glass is half full” kinda person.

And while a lot didn’t get to happen, many things did happen. I re-connected with friends I didn’t talk to often enough through group video chats. Virtual family game nights were a regular occurrence with family that lived 9 hours away. We had time to sit outside and have drinks with our neighbors from our own respective lawns. I tried new recipes and baked a lot of cakes. Soooo many cakes. And we started a new weekly tradition. Pizza Friday.

Why I Love Homemade Pizza

how to make homemade pizza

As I often talk about, I love to cook. I find experimenting with recipes and trying new techniques and flavors really fun. I also like making my own food because then I know exactly what is in it and how it was prepared. You can read more about why I like cooking my own meals here.

So one of my favorite things to cook is homemade pizza. Pizza is truly so easy and versatile. My dad would argue that only crust + sauce + cheese + pepperoni = pizza, but I respectfully disagree. Sure all pizza needs a crust of some sort, but then the rest is up to you. The world is your oyster!

Plus it’s a fun activity we can do together as a family. My son loves making his own little pizza. I meannnn sometimes he just repeatedly rolls the dough out into a small disc, smashes it, and and then squeezes it into a snake. Whatevs! He’s in the kitchen and participating in the cooking. I would like to believe this will lead to him enjoy being in the kitchen and cooking as he gets older.

How To Do Pizza Fridays

how to make homemade pizza

Most Fridays (or Thursday nights) I start my day by quickly making my go-to pizza dough. You can check out the recipe below. This dough is super simple. You just need to plan ahead a tiny bit because it needs about 10 hours to rise.

Easy Pizza Dough:

Combine:

  • 3 1/4 cups flour
  • 1/4 (1 packet) active dry yeast
  • 2 teaspoons salt
  • 1 1/2 cups warm water

Cover with plastic wrap and let rise at room temperature for 10-12 hours or overnight. Dough should have doubled in size.

Fast forward 10-12 hours and it’s time to make the pizza. You can use a sheet pan or a pizza stone. I’ve done both. A sheet pan is more convenient (and better for toddler pizzas) but a pizza stone leads to a crispier crust. If using a sheet pan I suggest lining it with parchment paper. If using a pizza stone I typically preheat my oven with the pizza stone inside, prepare my pizza on a pizza peel and toss the pizza onto the stone in the oven. I often also make my own pizza sauce in a Vitamix (because I like to sneak in spinach). You can find that recipe here.

Below are my pizza making necessities. These could make a great gift for anyone who might want to start a pizza making tradition of their own.

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My Favorite Pizza Recipes

Here are some of my favorite pizza recipes that I’ve made manyyyyyy times and can attest to their deliciousness.

Pizza Margherita: Katie Lee
Sausage Pan Pizza: Molly Yeh
Al Pastor Taco Pizza: Molly Yeh
Squash and Ricotta Pizza: Molly Yeh
Thai Chicken Pizza: Spicy Southern Kitchen

Clearly I very much enjoy Molly Yeh and all her amazing pizza recipes (I actually enjoy most of her recipes). Other flavor combos I have tried for pizza Friday include but are not limited to: zucchini + fresh mozzarella, macaroni and cheese , bacon, lettuce and tomato (BLT); and meatballs and marinara.

If you are like my father and repulsed by the thought of kale on pizza you can definitely stick with the tried and true. For a classic pizza just make the crust above, add some marinara sauce, and sprinkle on some cheese. Turn it into a fun family activity and make small individual pizzas where everyone gets to pick out their own toppings.

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Gratitude for New Traditions

As the weather starts to get colder sticking around the home is still the most popular activity. And while I am not exactly looking forward to being locked indoors with my husband and tiny tots for endless hours this winter I am appreciative of the time I am getting to try new things with my family. I always try to reframe my thinking and practice gratitude for the opportunities life presents to me. Sometimes traditions evolve, grow, and sometimes new traditions are born out of the most unexpected circumstances. For my family 2020 has brought about pizza Fridays, something we look forward to week after week. And it’s a tradition I hope to continue.

I realize this post may not appear to quiet fit in with my typical health and wellness content but I think practicing gratitude is very important for our mental and holistic health. As we enter into November, the month of gratitude, I wanted to share a new tradition that has brought health and happiness to my family. Plus who doesn’t love a good pizza recipe?

Leave a comment with any new traditions you started this year, or maybe you have a great pizza recipe. I’m always open to trying something new!

Happy November and Happy Pizza Friday!

-Monica

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How to Head Off A Headache

How to Head Off A Headache

Posted on by Monica

Life. It’s full of twists and turns, highs and lows, joy and stress; and if you’re a mom of littles you may experience all of these emotions in a matter of minutes. I mean, the “terrible threes”…woof. Trying to understand the psyche of a three year old can be quiet the headache. But you know what’s even worse? Actually having a headache while trying to parent, work, or just live life. A headache can be very disrupting. It can prevent us from attending events, being with loved ones, or being productive. So what causes headaches anyways? Sometimes it is things out of our control like hormones or our environment. But in some cases it’s actually in our control and there are things you can do to help heed off a headache.

Common Causes of Headaches

Unfortunately headaches are fairly common. According to the WHO it’s estimated that 50-75% of the world’s population has experienced at least one headache in the last year. There are a variety of common causes of headaches. These include

  • Diet
  • Alcohol
  • Environment
  • Hormones
  • Lack of Sleep
  • Stress and Muscle Tension

Knowing what causes your headaches can be critical in preventing a headache onset. Triggers such as our environment (smoke, seasonal allergies, excessive light) and hormones are not something we can completely control. But diet, alcohol consumption, quality of sleep, and muscle tension are all possible contributors that we can modify or change in order to head off a headache onset.

what causes a headache

Musculoskeletal Causes of Headaches

I am going to elaborate on the role our muscles can play in causing headaches. Muscle tension is one of the biggest contributors to tension type headaches. A tension headache is described as a diffuse generalized mild to moderate pain or tightness wrapping around your head. Tight muscles or muscle knots are often the cause of this pain.

Muscles can cause what is known as referred pain, meaning that the pain travels to different areas of the body separate from the specific location of the tissue injury or “problem”. This is what happens in the case of musculoskeletal related headaches. The muscles of our upper trap (shoulders), jaw, and the back and front of our neck can all cause referred pain around our head, eyes, ears, and even teeth.

Common causes of muscle related headache pain include:

  • Bad posture
  • Car accident (or other whiplash type injury)
  • Jaw issues (TMJ, jaw clenching)
  • Muscle strain from repetitive activities (i.e. lifting overhead, or holding a baby)

Tips for Headache Prevention

How to Avoid a Headache

Luckily you can often prevent or reduce the frequency of headaches with some small modifications. Make sure you are using good posture when sitting, working, or reading. Be sure to check out my post all about why good posture matters for tips on posture. Ensure that the repetitive activities you are doing as a mom or otherwise are with good body mechanics. I have two posts for new moms and seasoned moms on body mechanic tips. For treatment of an injury or jaw issues you can speak with your doctor about a referral to physical therapy. Yes, we work on jaws too.

Tips to Heal Your Headache

Be sure to check out my post about good posture and exercises for improved posture as step one for headache prevention. But if you continue to experience frequent headache due to muscle tension try these tips to help heal your headache.

 

 

 

heal your headache1.Neck Stretches – Check out my post What Causes Neck Pain to see a comprehensive list of great stretches for your neck. But one of my go-to stretches is an upper trap stretch. Gently drop one shoulder and pull your head to the opposite side. Hold for 30 seconds and repeat.

 

 

 

 

 

head off a headache

2.Self Upper Trap Release– A great little trick for getting rid of muscle knots or tension in the neck is by doing a self upper trap release. Make your hand into a “c” position. Face your palm towards you. Bring your hand to your sore shoulder (upper trap). Press your finger tips into your muscle and gently pull forward and down. Hold for at least 30 seconds or longer.

 

 

 

get rid of a headache3. Tennis Balls – Use two tennis balls in a sock to reduce muscle tightness and tension in the muscles in the back of your neck. Place two tennis balls in a sock. Lay down and play the tennis balls at the base of your neck. Gently roll over the top of the tennis balls letting the balls press into the muscles of your neck. For more equipment for massage of tight muscles be sure to check out The Best & Cheapest Ways to Massage Yourself At Home.

 

What’s next?

If I have said it once, I’ve said it 48,567 times; the key to avoiding pain and feeling well is to have strong supportive muscles. Important muscle groups to work to prevent muscle tightness associated with headaches include your core and your mid back muscles. For easy at home exercises to work these muscles head over to:

 

Hasta la vista headaches!

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–Monica

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8 Moves For Your Inner Thighs (A 20 min HIIT workout)

8 Moves For Your Inner Thighs (A 20 min HIIT workout)

Posted on by Monica

In the past I have I talked about how important the glutes were for the prevention of back, hip, and knee pain. And working the back and side gluteal muscles is great for having a nice toned booty. But we also need to acknowledge the inner thigh muscles when we workout.

The inner thighs is an area I frequently hear women wanting to “get rid of”. But sadly the coveted “thigh gap” is actually more associated with your boney alignment (aka how wide your pelvis is and the way your hip bones are aligned in your hip sockets) than with how toned and skinny your thighs are.

Don’t get me wrong, the inner thighs should definitely be a muscle group you want to pay some attention to. Strong inner thigh muscles (also known as your adductors) are very important muscles for stabilizing the pelvis during standing and walking. Also, if you are an athlete or a runner having strong adductors can prevent injuries such as a “groin” strain.

8 moves to work your inner thighs

So let’s show those inner thighs some love and work the bejesus out of them with this quick 20 minute inner thigh workout. This routine could also be considered a HIIT (high intensity interval training) inner thigh workout because it incorporates several high level jumping moves mixed with some balance/stability exercises. If you have knee pain I suggest taking out the jumping component and not going as deep into the squats.

8 moves to work your inner thighs

Before starting this HIIT inner thigh workout I suggest warming up with running in place, jumping jacks, or dynamic stretching. This routine alternates between a high intensity exercise and then a stability move to allow you to catch your breath. I suggest performing the exercises in the order below without allowing a formal rest break. Repeat the circuit three times.

Inner Thigh HIIT Workout:

1. Squat In & Out Jumps

Quickly jump in and out of a wide leg squat to a standard shoulder width squat. Keep weight back on your heels and toes pointing forward or outwards. Repeat for 30 total reps. (Bad knees modification: Step in and out of the two squat positions instead of jumping and don’t go as deep into the squat)

2. Sidelying Leg Lifts

Lie on your side with your core braced. Bend the top knee and place your foot either inside or outside your bottom leg. Keep your bottom leg locked straight and lift it up off the ground. Repeat for 15-20 reps each leg.

3. Curtsey Squat to Kick

Step your mobile leg back behind your stationary leg and lower into a squat position (like a curtsey). Press back up to standing and lightly kick your moving like out to the side. Repeat 10-15 reps each leg.

4. Leg Hugs

Lie on your back and lift both legs up in the air. Brace your core. (Place hands under your buttocks if you feel your lower back arching up off the floor). Slowly and with control let both legs fall out to the sides and then bring them back to meet in middle. Repeat for 20 reps.

5. Pliae Hops

Assume a wide stance squat position with toes pointing outwards. Keep your hips tucked and core braced. Lightly jump up and focus on a soft controlled landing. Repeat for 20 reps. (Bad knees modification: Instead of hopping perform pulsed squats in this wide stance position)

6. Frog Bridges

Lie on your back and place the bottom of your feet together with your knees bending outwards. Press through your feet to lift your hips off the ground. Slowly lower back to the starting position. Repeat for 20 reps.

7. Cross Jacks

Similar to a jumping jack; jump spread your feet and arms apart keeping shoulders at chest height. Jump back crossing arms and legs across midline. Repeat alternating the arm/leg that crosses in front. Repeat for 30 reps total. (Bad knees modification: Instead of jumping quickly step into and out in a similar fashion)

8. Standing Fire Hydrant

Stand on one leg. While maintaining good balance and keeping hips in a neutral position slowly lift one knee up to the side. Avoid dropping or dipping at the hips or waist. Perform slowly and with good control. Repeat x 15 each leg.

Looking for more hip/butt strengthening?

If you’re looking for more great at home workouts that use little to no-equipment be sure to check out:

4 for 4 (Four Resistance Band Exercises for 4 Muscle Groups)

HIIT The Stairs (A Total Body Stair Workout)

Working Out at Home (with your kids)

Have fun!

–Monica

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