Pelvic Floor Fitness Workshop:  Introduction to "Post C - Section Recovery"

Wednesday July 31st  06:30 - 08:30 pm at Ladner Birch Tree

To Register:  Ladner Birch tree 604-943-1989

Pre-register by Monday July 29th $45.00 (tax incl) per person

Come and join Brenna in this introductory session demonstrating how

the Pfilates program along with some specific techniques will take you

on the road to recovery post C- Section.

Learn about:

- Abdominal anatomy

- Mummy Tummy - re-build a stronger flatter tummy

- Exercise Don'ts  - Learn about contraindicated exercises

- Exercise Do's - Learn safe and effective exercises

- Learn about your TA "Natural girdle"

- Use of deep diaphragmatic breathing

- Posture and alignment

*NEW OFFERING: YOGA, PRE AND POST NATAL. Customized Yoga sequencing consisting of safe, functional poses and stretches to maintain flexibility, alignment and relaxation, including breathwork, before or after baby.

*Ask about Yoga & Pfilates combo packages, combining sessions of both Yoga and Pfilates at special rates.

I am now offering Yoga Sessions as part of my services.

After you have built that strong pelvic floor, you are ready to

include it in your yoga practices. 

You can choose coming in for your practice, or we can put

together a custom series of asanas you can take away with you.

Includes

Private, semi-private, or you and up 2 friends to share with.

Please contact for me for more information. 

PELVIC FLOOR FITNESS

Recent article written by Brenna for The Ladner Birchtree Summer Newsletter

The deep core muscular system is in fact our “true core” and supports our

bodies in all physical endeavors. Starting from our earliest engagement in

various sports and physical activities, we need to be aware of the

importance of a strong pelvic floor.

The Pfilates program (pelvic floor pfilates) is unique in that it involves

training movements that result in an excellent lower body toning program,

as the exercises have been drawn from yoga and pfilates and have been

selected and tested from over 120 different movements.

Beginning with posture, PFMT provides stability and correct alignment of

the pelvis and support and alignment of the spine, generating graceful

balance which ensures ease of movement in creative activities such as

dance, gymnastics, or sports such as tennis and golf, where coordination

is important, or in martial arts, where stability and balance are

critical. If you are involved in body building or weight training programs,

the strength of the pelvic floor is critical. Learning about your true deep

core muscles, their location and role in exercise, will result in increased

efficiency and benefits for you. Once you have located and experienced

engagement of the transverses abdominus, (your natural girdle), you will

know when to engage it before lifting weights, or performing strenuous

exercise.

Pulsing, or plyometric exercise is used in training by athletes engaged in

sports that require powerful, explosive movements, such as long

jumping, basketball, volleyball, and sprinting. Plyometric exercise

partially contracts a muscle, then fires it in rapid sequence. The pulsing

phase in pfilates exercises provides this plyometric advantage. Because

the pelvic floor is comprised of both slow twitch and fast twitch muscle

fibres, you can combine strength, endurance and co-ordination by

working the slow twitch fibres, with the ability to produce the explosive

powerful movements required by many sports by strengthening the fast

twitch fibres, avoiding the common flow or leaking of urine.

Essentially, strengthening and toning of the pelvic floor is the first step

when undertaking any fitness program. Only after you have built your

strong central “floor core”, will you be ready to move on to the

conventional “abdominal exercises”. Even after you engage in

abdominal training, you will need to include and continue with your

PFMT. Like any other exercise, you do need to incorporate it into your regular fitness program.

Moms and babes, please visit the Birch Tree Change and Feeding tent at the Ladner May Days celebrations  May 25-26th.

I had a great time working with Brittany on Saturday.  Thanks Brittany and all the staff on this event.  Thanks to everyone who stopped by for information.

Mastering Correct posture is central to successfully managing your prolapse

for a lifetime.  The posture is about restoring your natural lumbar spinal curvature

so your bladder and uterus stay low and forward against your lower abdominal wall.

It has been said that "prolapse is a disorder of civilization".  In our lives, we have comfortable

furniture and car which allow us to relax into a "C" shaped spine rather than the natural

curvature that is designed into our spines through the wedge shaped vertebae  sets

our spinal shape. When the lumbar spine flattens , the pelvic organs are pulled away

from the front abdominal wall and fall back into the vaginal space.  When the  lumbar

spine flattend, the "dowager's" hump , or kyphosis begins to form which in time, limits

the mobility of the upper arm, and the ability to raise the chest, which is critical to good

posture.  This makes it critically important to be mindful of how we sit,stand, walk, lift and

carry in our everyday lives.  The misguided emphasis has been on tucking the bottom, which

is not friendly to the female pelvic organ support system.

The key is to not  put pressure on the pelvic organ support system, and practice correct posture.

Even running can be done successfully if practicing proper posture while doing it.  The  success

 of managing your prolapse is not a quick fix, but  a journey of discovery your self, and being mindful

and listening to your beautiful body when it tells you whether you are doing something right or wrong.

Upcoming Pfilates (Pelvic Floor Fitness) Classes

Tuesday and Friday evenings May 14th - June 21st 7-8pm

cost:  $240  (12 classes) Please bring a yoga mat

Location:  Ladner Birch Tree 103-4841 Delta Street, Ladner

To register:  call 604-940-1981 or www.ladnerbirchtree.com

Early pregnancy Workshop geared towards those 6-20 weeks pregnant with information about healthy pregnancy, informed decision making and preparing for baby.

Date:  April 27th 2013

9:00-11:00 am Serenity Chiropractic 23-8635 Young Road Chilliwack

2:00-4:00 pm The Birch Tree 103 4841 Delta Street, Ladner

Investment :  $30/person or $50/couple

To Register:  Contact Sarah at 604-928-0620 or This email address is being protected from spambots. You need JavaScript enabled to view it.  

www.prenatalparenting.com

Pfilates Workshop to be held at Ladner Birch Tree Family Wellness Centre 103-4841 Delta St Ladner Saturday May 11th 1:00-3:00 pm.

$45/person (tax incl). To Register call:  604-943-1989 or in person www.ladnerbirchtree.com  Please register by May 9th.

Pfilates (Pelvic Floor) Workshop to be held at Inner Vision Yoga Studio 45638 Lark Rd (Vedder Plaza) Chilliwack, 1 block north of Garrison Village, Sat April 13th 1:00-3:00 pm.  $45/person (incl tax).  Please register by April 11th. 604-703-8604, This email address is being protected from spambots. You need JavaScript enabled to view it.