pelvic floor improvment

Best Exercises for PCOS

 
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Have you been noticing any of these:

  • irregular periods or no periods at all.

  • difficulty getting pregnant (because of irregular ovulation or failure to ovulate)

  • excessive hair growth (hirsutism) – usually on the face, chest, back or buttocks.

  • weight gain.

  • thinning hair and hair loss from the head.

  • oily skin or acne.

These are just a few signs that you may be suffering from Polycystic Ovarian Syndrome (PCOS), a hormonal imbalance condition that affects your androgen hormones. If you are experiencing these I’d recommend seeking out a professional and follow up with a checkup.

Unfortunately Western Medicine doesn’t know the cause of this condition and at why it’s affecting 18% of women. The only treatment that your doctor might be prescribing is the birth control pill. The Pill is only masking the symptoms and not actually treating the condition itself. I’m guessing you are reading this because you want to treat it naturally or you are wanting to get pregnant soon. Therefore the pill is out of the question.

However, diet and exercise can be extremely helpful in treating the symptoms so you can lead a healthy, happy and fertile life.

 

HOW PCOS AFFECTS YOUR BODY

  • Excess testosterone – increased amounts of testosterone can prevent ovulation and change your menstrual cycle

  • Insulin resistance – your body has to produce much more insulin than normal to keep blood sugar levels stable. Excess insulin floating around also increases testosterone produce and can lead to…

  • Reduced fertility

  • Irregular or absent periods

  • Excess hair on your body and face (hirsutism)

  • Losing patches hair on your head (alopecia)

  • Changes in your skin, such as acne, or darkened skin patches

But there’s good news! A lot of these signs and symptoms can be improved with a few tweaks to your lifestyle, particularly with exercise. Here are the best types of exercise and how they can help.

  1. CARDIO

    Good for reducing insulin resistance, boosting fertility, stabilising mood 

    Moderate exercise like brisk walking, jogging, cycling or swimming are all great activities that can help with PCOS. This type of exercise increases your bodies sensitivity to insulin, which reduces your risk of cardiovascular disease and type 2 diabetes. Doing 30 minutes or more a day can also help with weight management, symptoms of depression and anxiety, as well as improving frequency of menstrual cycles and ovulation. And if you’re about to start IVF, regular light exercise can boost your reproductive success.

  2. STRENGTH TRAINING

    Good for reducing insulin resistance, increasing metabolic rate, improving body composition (more muscle and less fat tissue)

    Bodyweight exercises like squats, push-ups, or tricep dips improve the function of insulin in your body, but can also boost your metabolism by building more muscle mass. Don’t worry though; you won’t bulk up unless you’re taking steroids! More muscle simply means burning more calories while exercising, but also throughout the day even at rest. Combining resistance moves with cardio exercise is the best way to ensure you’re building a lean body, achieving a healthy BMI, and reducing your risk of chronic diseases like type 2 diabetes.

  3. HIGH INTENSITY INTERVAL TRAINING

    Good for increasing cardiovascular fitness, decreasing waist circumference, and achieving a healthy BMI

    Intervals involve swapping between short bouts of high intensity work and lower intensity recovery. It’s a time efficient way of boosting your cardiovascular fitness, with extra benefits for PCOS. Going hard on the spin bike burns bucket-loads of calories, and reduces abdominal fat more effectively then say, a brisk walk. This can help you achieve a 5 – 10% weight loss, which studies show can decrease PCOS symptoms by reducing excess testosterone and improving insulin resistance.

  4. CORE STRENGTH

    Good for general well-being and injury prevention, preparing your body for pregnancy

    Being above your ideal weight can cause lower back pain and poor posture, so including core training in your program is essential. These muscles support the spine and learning how to switch them on ensures you don’t injure yourself during exercise. Also if you’re trying to conceive, start training your pelvic floor muscles! These muscles are also part of your core and help prevent incontinence, boost sexual health, and improve pelvic stability to help support a healthy pregnancy.

The most effective exercise is the one you keep up with, so choose something you enjoy! Grab a friend or join our Fit for Fertility Lab to guaranteed accountability and the results you are craving! Weight-loss, boosted fertility & gained energy!

 

5 things to do before you get pregnant

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Conception is the beginning, the act of giving form to new life, to a person. This miraculous act of creation lays the foundation for pregnancy, the birth experience and the new baby’s quality of life.

The months leading up to pregnancy or Preconception Planning is often undervalued or overlooked unless a woman or couple experience difficulty conceiving, but the benefits go far beyond treating infertility. Numerous studies have shown that if both parents improve their general health while avoiding common lifestyle factors and environmental hazards in the months preceding conception, they can greatly improve reproductive outcomes and avoid many complications during pregnancy that lead to medical interventions. Most important, by improving their own health, parents can improve the future health of their child.

So if you want to cash in on the benefits of a fit pregnancy, including less aches and pains, controlled weight gain, easier delivery, a calmer and more alert baby and easier recovery for you, the time to start is months prior. Begin a Preconception program at least three months before you begin trying to get pregnant. Why three? In the first two-months you will begin to see and experience the benefits of the lifestyle changes you have been doing. You’ll feel strong, energetic, have muscle tone and strength. The additional month will solidify the habits that will carry into your pregnancy and motherhood..

Here are some strategies you can start right now to help you prepare for pregnancy:

1. Start & Stick to a Fitness Routine

Start and stick to a fitness plan now, and you'll be rewarded with a healthy body that's fit for pregnancy. A healthy exercise program includes 30 minutes or more of moderate exercise, such as walking or cycling and weight training, or join our Fit Pregnancy Lab, on most days of the week.

To increase flexibility, try stretching or yoga, and you'll have a well-rounded fitness program. Once you're pregnant, it's okay – even recommended – to continue exercising. (Unless you have pregnancy complications and have been told not to, of course.)

If exercising hasn't been a priority for you lately, you'll need to ease into an exercise routine. Start with something tame, like walking 10 to 20 minutes a day. Add more activity into your daily routine by taking the stairs instead of the elevator or parking your car a few blocks away from work.

2. Get Poked

By a Registered Acupuncturist like myself or in your town of course. Acupuncture can increase fertility by reducing stress, increasing blood flow to the reproductive organs and balancing the endocrine system, according to several studies and medical research. The goal of an fertility treatment from a Chinese medicine perspective is not just to get pregnant, but to stay pregnant and to have a healthy baby. Among many other benefits, acupuncture can provide better blood flow to the ovaries and uterus, creating a stronger chance for an egg to be nourished and carried to term.

3. Limit Caffeine

I KNOW… but coffee’s your bff! I feel you sister! While there's no consensus on exactly how much caffeine is safe during pregnancy, experts agree that pregnant women and those trying to conceive should avoid consuming large amounts. Too much caffeine has been linked to a risk of miscarriage in some (but not all) studies. The March of Dimes advises pregnant women to limit their caffeine consumption to 200 milligrams per day, about the amount in one cup of coffee, depending on the brew. That would be a good goal to aim for before you get pregnant.

4. It’s all about the Kegels

It’s time to learn how to use your pelvic floor! This is when women start to tune out, but stay with me. Knowing where this group of muscles is, before a baby sits on top of them for nine months and your lady parts stretch to deliver said baby, is critical. Any muscle that is well-trained before an injury will recover much more quickly. A recovered and strong pelvic floor will help prevent incontinence, support your hips and low back, enhance your Core activation and get your sex life back on track.  But trust me on this, if you don’t know how to make them work or even how to find your pelvic floor muscles before pregnancy and delivery, trying to locate them after can feel like searching for a needle in a haystack.

5. Toss your birth control

So you're ready to bid adieu to birth control. For some people, ditching contraception is as easy as moving the condoms or diaphragm to the back of the dresser drawer. But going off hormonal contraception can require a bit more planning.

All you have to do to reverse the effects of the Pill, the patch, or the ring is to stop using them. For many women, fertility returns as soon as they stop using these methods, but some may take a month or so to start ovulating again. You'll know ovulation is back to normal when you're getting your period regularly.

As fertility might return right away and we still want to delay pregnancy a tad longer, using a barrier method and waiting until you have a couple of normal periods before trying to conceive is recommended. This can help you establish a more accurate due date.


In the end, exercising before and during pregnancy isn’t about pulling a Heidi Klum and shedding all your baby weight six weeks after birth. No, this is more important. This is about girding yourself against the changes of pregnancy and birth, and setting yourself up for a better recovery. This is about making sure you’re not just fit enough to make it through the next nine months, it’s about making sure you’re fit enough to make it through the next 90 years.


Don’t know where to start. Check out our Fit Pregnancy Lab to join other ladies who are getting “baby-bearing shape”. Want more of an customized Holistic Preconception Plan made just for your body and needs? Check out my Preconception Plan and let’s work 1:1 to help you get healthy and get pregnant!