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Hello everyone and welcome to Bikinis
After Babies.

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Thank you so much for joining us today on
our 20th episode.

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I am of course one of your hosts, Mandy
Rochon and as always joining me is your

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beautiful other stunning host.

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Ha ha ha.

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I'm always coming up with new words now.

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Now it's like fun.

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so descriptive.

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I appreciate it.

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Well, thank you everybody for tuning in.

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I'm so excited about today's episode.

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You probably saw in the title, we have a
very special guest with us today.

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Today's guest is Tina Patty.

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She is a doctor of physical therapy.

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She is a mother herself who obtained her
bachelor's of science in sports medicine

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and athletic training in 2000.

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Her master's of science and administration
in sports training in 2002, and graduated

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with her doctorate

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therapy in 2009.

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Tina currently specializes in pelvic floor
therapy helping her patients with a

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variety of pelvic floor issues from
diastasis recti, urinary incontinence,

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pelvic pain and sexual dysfunction.

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We are so excited to have this wonderful
expert on our show today.

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Welcome to Bikini's After Babies, Tina
Patty.

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I know, thank you guys so much.

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Thank you for joining us.

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we're really excited to have an expert and
somebody who specializes in a women's

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health issue and something that we as
coaches actually talk to our clients about

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quite a bit.

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And we found out about you through one of
our fabulous clients.

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So why don't you tell us a little bit
about your background and maybe how your

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passion for this side of physical therapy
started.

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So my background started and it was funny
as you like read through all the

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education.

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I'm like, wow, it's been a lot of time in
school.

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Yeah, that's what I thought too when I was
writing it out.

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I'm like, this is a lot.

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No, that's impressive.

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That's amazing.

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but I got my start when even like in high
school, I had that ACL injury that

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required surgery and had to go through PT,
all that fun stuff.

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And I fell in love with athletic training.

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So the athletic training, it is physical
therapy, but for a very specific

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population.

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So I was an athletic trainer for about
eight years and then went back and went,

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okay.

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I love athletic training.

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I love that higher level of function,
utilizing the core, helping people get to

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that next level, but it doesn't really pay
the bill so much and really long hours.

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So I went back to PT school, went on with
sports medicine.

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I was one of my former companies throwing
specialists.

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And in the Midwest, it was really hard
breaking into that sports realm because

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I'm a girl.

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And they think boys are the only ones that
can teach you how to throw.

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And it wasn't worth the argument.

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And then when I had my daughter, I had a
lot of pelvic floor dysfunction.

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And no one helped me.

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All my other physical therapists were
like, oh, that pain will go away after you

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have a kid.

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Okay, well what until then?

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So that's where my journey kind of started
is I had a really hard time my third

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trimester.

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And then that infamous fourth trimester, I
was stuck into pins for two weeks.

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Like, no, not the life.

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No one will help me.

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So I finally went to my OB and like, there
has to be something.

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And she was like, all right, well, let's
just try some pelvic floor physical

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therapy.

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Let's see how that works.

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I was so embarrassed.

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I would not go to the company that I
worked for, even though I had pelvic floor

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therapist.

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So like, I didn't want anyone to know.

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And it took me three sessions.

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And that was.

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Wow.

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That's crazy.

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I then went to my former company and I
went, all right, let's sign me up for

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these classes.

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Let's get it going.

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I get it.

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And now let's get other people.

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So I completely re-changed my practice.

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So I credit my daughter to one changing
life because I could do.

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And then because of her, I completely
changed my career.

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And it's so cool.

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That's awesome.

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So take me, how long ago was that?

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Oh, sorry, go ahead.

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No, so when did, so take me back, like
when that started, like what year did that

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kind of begin that you had the issue and.

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2004.

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And so I got all my.

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specialized in that area.

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That's awesome.

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So maybe like let's back up a little bit
because you know, pelvic floor

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dysfunction, like it is a big area.

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There's a lot of different things.

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So like maybe some of our listeners are
not sure if it's something that they're

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struggling.

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Maybe they know that they are but what
would you typically see in somebody who is

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struggling with issues with their pelvic
floor?

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A lot of the patients that we see, or the
ones that are more prone to get to us,

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have a lot of urinary issues.

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So it's the, oh, I can kind of get to the
bathroom, but not quite there, and I might

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have a dribble or two.

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Or I'm okay most of the time, but when I
go into the gym and I try some jumping

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jacks, it always fails.

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Legs open, pee out.

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And the running.

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And it's a lot of those lower impacts that
just cause the dribble.

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We see a lot of that also have several
patients right now, that round ligament

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pain on that lower right side when they're
pregnant and then they quit working out

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because this hurts too much, I can't do
it.

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So a lot of pregnancy, a lot of postpartum
and luckily enough right now we have a lot

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of young ladies that are coming in because
it's getting to become a little bit more

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common and they saw something on TikTok
and they're like, okay, my mom complains

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about this, my older sister complains
about this.

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I don't want to complain about any of
that, so what do I need to do for that?

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Starting to get a couple.

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Yeah, that's interesting.

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Just I think more awareness around it.

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And I think when we spoke on the phone,
like you said, like, it's not normal to

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like, to pee on yourself.

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Why do we think it's okay?

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Like, and I remember like saying, no, I'm
not gonna jump on the trampoline with you

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guys.

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Like we go to Skyzone.

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Like, I'm good.

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I'm just gonna pee on myself.

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So I'm not going to like, I don't have to
pee on myself.

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Like there's things that you can do,
right?

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So, yeah.

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reason we think, oh, that's okay, is
because that's what our moms told us.

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It's a normal part of aging, because
that's what their moms told them, because

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back when our grandmas were around, there
really wasn't anything.

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The pelvic floor therapy has been in the
US in 60s, but everything starts at those

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bigger coasts and then it slowly strangles
its way in.

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And there's never enough therapists in
whatever city you live in.

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There's not enough for the population.

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Yeah, that's really interesting.

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Yeah, and so I think like more awareness
about it, but like kind of thinking back

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to when we had our functional health
specialists to come on and just talk about

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women's issues, like really women learning
to advocate for themselves and be able to

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like solve these issues that they, they
can be more optimal, they can have better,

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pelvic floor engagement, they don't have
to leak and, oh, I can't do squats because

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I might pee.

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Do you typically see that quick of a
recovery?

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Like you mentioned that it was like three
sessions and you were doing a lot better

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with those issues or are there some things
that are more complex that take longer to

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heal?

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Sometimes it is more complex.

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I think I was really lucky because I got
in so close to that labor-related.

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So my injury hadn't been there a while,
hadn't adjusted.

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Most of the times, it usually takes
between six and 12 visits.

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We typically see a patient one time a
week.

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Between a half an hour or an hour, it just
depends on kind of what organization you

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go to, really depends on it being a half
an hour.

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Most of my ladies, I'm lucky enough where
I can see for a full hour.

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And it's usually six, uh, 12 weeks.

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And I know that's a huge range, but it
really depends on what are we trying to

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get.

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So to reduce that I'm leaking on the way
to the bathroom.

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That's usually done in like three weeks.

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And then they get a taste for it.

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They're like, okay, so you fixed that.

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Can you fix this hip?

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And when I do jumping jack, can you help
out with that?

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And then we just great person globally.

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But the dribbling to the bathroom usually
about two, maybe three weeks, working on

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that breath, it really just depends on
what is your body awareness, how much do

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we have.

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That's incredible that it happens so fast.

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Like I think that is so fast because if
you really think about it, people will

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deal with that for years and years and
decades.

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You know, that's just a part of, like we
said, it's a part of aging, it's a part of

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childbirth.

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It's you chalk it up to, oh, I gave birth
so I can't jump on a trampoline, I can't

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do HIIT training, I can't jump around
because I'll leak or something happens.

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But if you go to somebody and say, oh,
well you can fix that dribblage or that

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issue and...

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three weeks, six weeks, that's so fast.

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And instead of dealing with it for so many
years, you can address these issues and it

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is not normal.

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It is not normal to do that.

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And the fact that you can do that is
fascinating.

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I didn't know you could do it that fast.

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I just assumed it'd be like six months.

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Nope.

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And that's a really cool part is once you
can tell a person, try this, not that.

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And the biggest part, and I think the one
thing that is a common denominator through

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most of our patients, it's not, have you
had kids?

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Have you not had kids?

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Um, I had one patient come to me a couple
of months ago.

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She was like, I broke her.

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I've used her entirely too much.

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She's broken.

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I did her in like, no, it doesn't work
like that either.

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Like she broke her vagina, is that what
she said?

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She's like, I've just been very active my
whole entire life.

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I've always had multiple partners and she
just broke.

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Like, no, that's not it.

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I love how some women, how we all just
describe our body part, just how we

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describe our body sometimes is fantastic.

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And then I've had another woman, I've
strangely enough treated several nuns and

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they've come in and going, I never used
her.

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So she just retired early, didn't she?

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Like, no, that's not the case either.

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She retired early.

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that's so funny.

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like the number one factor is when we are
stressed, where do you hide your tension?

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We either get TMJ, we get migraines or
tension headaches, or you get incontinence

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because you're bound to hide your stress
somewhere.

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So we have to tether that out.

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When you feel stressed, instead of
clenching and letting everything in, how

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about you meditate?

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How about you work on some diaphragmatic
breathing?

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and move instead of sit down and do things
that aren't great for our health.

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It's a personality profile strangely
enough.

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Yeah.

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Well, yeah, I think we're just sort of
like as women and moms, like taking care

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of everybody else, we're just sort of
like, we need a quick fix to just get

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better so we can hurry up and take care of
everybody else.

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Or we brush things off.

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Like if our kids have a sniffle, like
we're right on it.

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But if it's our, you know, issue and it
could be something that's really bothering

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us or like really impacting our lifestyle,
but we sort of just, you know, put

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everybody else first.

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And then these things carry on.

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Do you see where like somebody is maybe
dealing with this dysfunction for a long

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period of time and it takes a while to.

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to kind of get things back to a more
optimal range.

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It can.

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And even with when people have dealt with
for a while and always putting people

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first, I actually see a lot of teachers
and a lot of health care professionals

236
00:12:10,750 --> 00:12:12,351
because of what you just said.

237
00:12:12,351 --> 00:12:16,913
Someone else is always more important and
we always are the last to care for

238
00:12:16,913 --> 00:12:17,813
ourselves.

239
00:12:18,073 --> 00:12:21,815
And I know it sounds really psychological,
but I think of that as lots of

240
00:12:21,815 --> 00:12:23,536
generational training.

241
00:12:23,616 --> 00:12:29,498
And it's educating women to say, you don't
have to do that and to put in the work.

242
00:12:29,498 --> 00:12:30,738
And it's a lot of

243
00:12:30,843 --> 00:12:33,183
Just remembering to do the exercise.

244
00:12:33,263 --> 00:12:37,524
Cause let's be real when you're working on
your pelvic floor, you don't necessarily

245
00:12:37,524 --> 00:12:39,125
need any extra equipment.

246
00:12:39,125 --> 00:12:40,945
You can do it sitting down.

247
00:12:40,945 --> 00:12:42,486
You can do it right now as we're doing it.

248
00:12:42,486 --> 00:12:47,527
And no one's going to know you're doing
anything, but it's actually just doing for

249
00:12:47,527 --> 00:12:51,488
the people who are more inclined to make
that positive change.

250
00:12:51,488 --> 00:12:54,409
They get better faster.

251
00:12:54,409 --> 00:12:56,510
And the ones who just kind of resist and
like, I don't have time.

252
00:12:56,510 --> 00:12:58,750
I've got this person take care of this
person.

253
00:12:59,387 --> 00:13:04,471
but we all get in the car, we all drop the
kids off or we're all running the Uber for

254
00:13:04,471 --> 00:13:06,032
our parents or our grandparents.

255
00:13:06,032 --> 00:13:10,215
Like anytime you come into a red light, do
a series of the exercise.

256
00:13:10,555 --> 00:13:13,518
When you're waiting in the drive-through
for the food that you probably shouldn't

257
00:13:13,518 --> 00:13:16,060
be eating, do your exercises.

258
00:13:16,060 --> 00:13:17,581
You just fit them in.

259
00:13:17,801 --> 00:13:19,581
And then those are the ones that are way
more.

260
00:13:19,581 --> 00:13:22,925
kegels then, or is there something, okay.

261
00:13:22,925 --> 00:13:26,129
But I think you said people are doing
kegels wrong, right?

262
00:13:26,710 --> 00:13:28,532
Okay, so tell me about that.

263
00:13:29,009 --> 00:13:32,711
so when most people do Kegels,
unfortunately, because no one ever told us

264
00:13:32,711 --> 00:13:34,252
what to do, they just said, do your
Kegels.

265
00:13:34,252 --> 00:13:38,255
And we're like, okay, well, Kegels means
squeeze the nether region.

266
00:13:38,955 --> 00:13:44,199
Most people are actually stopping gas from
passing and they're not stopping urine

267
00:13:44,199 --> 00:13:45,740
from passing.

268
00:13:45,740 --> 00:13:50,223
For some reason, we understand our rectum,
but we don't get the vagina and the

269
00:13:50,223 --> 00:13:51,223
urethra.

270
00:13:51,444 --> 00:13:55,466
So you have to give a couple of cues,
depending on that person to help find.

271
00:13:55,467 --> 00:13:57,887
what do those front muscles feel like?

272
00:13:58,387 --> 00:14:04,649
So the analogy that I use that makes a lot
of people laugh, if it's too much, please

273
00:14:04,649 --> 00:14:05,649
let me know.

274
00:14:06,350 --> 00:14:12,832
But I tell my women like, so I tell my
women, yeah, like nothing's gonna be off

275
00:14:12,832 --> 00:14:13,012
here.

276
00:14:13,012 --> 00:14:19,154
I'm like, think of the very front part of
your labia, think of them as elevator

277
00:14:19,154 --> 00:14:19,854
doors.

278
00:14:19,854 --> 00:14:20,194
Why?

279
00:14:20,194 --> 00:14:22,194
Because an elevator door is gentle.

280
00:14:22,371 --> 00:14:25,795
If an elevator door can't close, it
doesn't force itself closed and it just

281
00:14:25,795 --> 00:14:27,097
kind of kicks back.

282
00:14:27,097 --> 00:14:31,703
So imagine the front part of your labia as
gentle elevator doors, and imagine pulling

283
00:14:31,703 --> 00:14:35,508
your labia towards themselves, and then
let them go.

284
00:14:35,508 --> 00:14:37,850
And if you do that, it feels way different
in the back.

285
00:14:38,423 --> 00:14:39,203
Yeah, that's so different.

286
00:14:39,203 --> 00:14:43,326
I feel like everybody just tells you to,
like a key goal is just hold your pee.

287
00:14:43,326 --> 00:14:45,127
Like imagine you're just holding your pee.

288
00:14:45,127 --> 00:14:47,589
But I think that can be like uncomfortable
too.

289
00:14:47,589 --> 00:14:49,010
Like I always felt I was doing it wrong.

290
00:14:49,010 --> 00:14:51,872
So I just kind of stopped trying because
I'm like, well, that does not feel right.

291
00:14:51,872 --> 00:14:55,835
But that's a really interesting way of
explaining it.

292
00:14:55,835 --> 00:14:57,856
I think that's more doable, definitely.

293
00:14:58,403 --> 00:15:02,185
And it is, and it gives your brain a
target because the urethra is such a tiny

294
00:15:02,185 --> 00:15:03,006
tube.

295
00:15:03,006 --> 00:15:04,867
Your brain doesn't know where that is.

296
00:15:05,488 --> 00:15:08,890
The back openings get way more action than
the front one, unfortunately.

297
00:15:08,890 --> 00:15:12,112
So we all just kind of kick back to the
back muscles.

298
00:15:12,112 --> 00:15:14,554
And a lot of it also even has to do with
posture.

299
00:15:14,854 --> 00:15:20,959
If you're slouched, you're gonna hit that
cox deus and the coccyx way more than if

300
00:15:20,959 --> 00:15:23,561
you're sitting up front finding the front
muscles.

301
00:15:23,561 --> 00:15:26,742
So sometimes it's our posture that really
kind of drives.

302
00:15:27,341 --> 00:15:30,202
Yeah, that's so interesting.

303
00:15:30,343 --> 00:15:33,265
So then what about like vagina weights?

304
00:15:33,265 --> 00:15:34,906
Like are those still a thing?

305
00:15:34,906 --> 00:15:37,387
And do women use those to do better
kegels?

306
00:15:37,868 --> 00:15:40,010
What do you think about those?

307
00:15:40,010 --> 00:15:40,510
You forgot?

308
00:15:40,510 --> 00:15:41,773
Ha ha ha.

309
00:15:41,773 --> 00:15:42,735
gosh.

310
00:15:44,664 --> 00:15:49,549
I have like this little arsenal of samples
that can make a lot of people blush, but

311
00:15:49,549 --> 00:15:54,394
it's fun because in both my offices, I
have like dilators.

312
00:15:56,583 --> 00:15:57,383
Sorry.

313
00:15:58,424 --> 00:16:04,109
Well, but no, I actually have a set of
pectoral weights in the office for people

314
00:16:04,109 --> 00:16:05,089
to see.

315
00:16:05,250 --> 00:16:09,934
And it's like, yes, pectoral weights can
work, but the problem with a lot of pelvic

316
00:16:09,934 --> 00:16:14,398
floors is the muscles are really tight and
kind of weak.

317
00:16:14,578 --> 00:16:17,000
So we have to restore that range of
motion.

318
00:16:17,000 --> 00:16:21,023
Can the muscle fully relax before it can
fully squeeze?

319
00:16:21,544 --> 00:16:24,406
If your muscles can relax for the best of
their ability,

320
00:16:24,627 --> 00:16:28,908
and you're still having some incontinence
while you're working, then yeah, I

321
00:16:28,908 --> 00:16:31,990
actually do recommend some of the Kegel
weights to my patients with stress

322
00:16:31,990 --> 00:16:32,950
incontinence.

323
00:16:33,490 --> 00:16:37,372
And it's because sometimes we're lifting
weights.

324
00:16:37,592 --> 00:16:41,673
And when I am spotting with a decent,
well, my version of a decent rack,

325
00:16:42,174 --> 00:16:43,234
sometimes there can be.

326
00:16:43,234 --> 00:16:45,795
So yes, I will use some Kegel weights.

327
00:16:45,795 --> 00:16:46,876
I use some dilators.

328
00:16:46,876 --> 00:16:49,797
There's different strips of the tray that
we use.

329
00:16:50,117 --> 00:16:53,778
But if you're gonna do Kegel weights, I
would really recommend.

330
00:16:54,055 --> 00:16:56,780
go into a pelvic floor physio.

331
00:16:56,780 --> 00:16:59,545
Make sure you have that relaxation first.

332
00:16:59,686 --> 00:17:01,309
And then yeah, go for it.

333
00:17:01,309 --> 00:17:02,311
These things make me have good motion.

334
00:17:02,311 --> 00:17:04,254
Yeah, they're fun.

335
00:17:04,974 --> 00:17:08,998
because those muscles, that's interesting
that the muscles can be, um, tight, but

336
00:17:08,998 --> 00:17:10,579
like weak at the same time.

337
00:17:10,579 --> 00:17:11,820
That's really interesting.

338
00:17:11,820 --> 00:17:15,483
I think that that's like probably in any,
any muscle in the body as well.

339
00:17:15,787 --> 00:17:18,028
It is, and they are really similar to the
hamstrings.

340
00:17:18,028 --> 00:17:22,751
The hamstrings will often splint because
the glute max and TA aren't doing their

341
00:17:22,751 --> 00:17:23,111
job.

342
00:17:23,111 --> 00:17:26,073
And so something has to work a little bit
better.

343
00:17:26,073 --> 00:17:27,734
And it's the same thing with the pelvic
floor.

344
00:17:27,734 --> 00:17:31,456
It's gonna get tight because it's weak and
it's just trying to shorten itself up

345
00:17:31,456 --> 00:17:35,438
because the brain thinks that does better
for some very strange reason.

346
00:17:35,777 --> 00:17:37,177
Right.

347
00:17:37,177 --> 00:17:42,439
So I wonder if like some of your patients,
like when they might initially like come

348
00:17:42,439 --> 00:17:47,621
to you for you know, stress incontinence,
but do you often find that there's other

349
00:17:47,621 --> 00:17:51,683
things that they're coping with that they
didn't realize were related to the similar

350
00:17:51,683 --> 00:17:53,283
issue?

351
00:17:53,283 --> 00:17:55,964
So what are some of those?

352
00:17:55,964 --> 00:17:56,248
Okay.

353
00:17:56,248 --> 00:18:01,291
So if the hips are weak, the pelvic floor
sits in the middle going, I got you guys,

354
00:18:01,291 --> 00:18:02,651
don't worry about it.

355
00:18:02,651 --> 00:18:04,612
And it's often that posterior hip.

356
00:18:04,612 --> 00:18:09,134
So the external rotators of the hip are a
big piece of that.

357
00:18:09,814 --> 00:18:12,775
Glute weakness is also a big piece of
that.

358
00:18:12,775 --> 00:18:17,037
Lower abdominals, the transverse
abdominals, especially if a woman has a

359
00:18:17,037 --> 00:18:21,218
DRA, that separation of the abs.

360
00:18:21,795 --> 00:18:25,836
one of their canister muscles is
insufficient, so another muscle has to

361
00:18:25,836 --> 00:18:27,536
substitute to help out.

362
00:18:27,676 --> 00:18:30,297
So it's kind of our job to find out that
domino effect.

363
00:18:30,297 --> 00:18:33,338
If the pelvic floor isn't working, why?

364
00:18:33,718 --> 00:18:36,579
Is it because your little stretch bucket
and you hide your muscles there?

365
00:18:36,579 --> 00:18:40,620
Or is it because other muscles aren't
working as efficient as they should be, so

366
00:18:40,620 --> 00:18:44,501
it's just substituting and trying to do
the best that we can to help out a team.

367
00:18:44,741 --> 00:18:46,322
So we always have to assess the team.

368
00:18:46,322 --> 00:18:48,142
Are your hips moving correctly?

369
00:18:48,982 --> 00:18:50,127
When you're running,

370
00:18:50,127 --> 00:18:54,031
That's five times of your body weight
going through each side.

371
00:18:54,031 --> 00:18:59,136
Well, as you're doing that, if you can't
do 30 single leg squat, then your pelvic

372
00:18:59,136 --> 00:19:01,238
floor is substituting in your gut.

373
00:19:01,558 --> 00:19:04,522
So it's always coming back and saying you
are a whole entire person.

374
00:19:04,522 --> 00:19:05,942
Where is this weakness?

375
00:19:07,365 --> 00:19:08,549
really interesting.

376
00:19:08,642 --> 00:19:09,745
That is.

377
00:19:09,745 --> 00:19:12,192
I never thought of, I just never thought
of it like that.

378
00:19:12,833 --> 00:19:15,794
I bet it would be, you know, like just
because everybody's so different.

379
00:19:15,794 --> 00:19:18,815
And then I think like we're all just sort
of like, oh, you just have a baby.

380
00:19:18,815 --> 00:19:21,256
And then, you know, your job is just to
lose the weight afterwards.

381
00:19:21,256 --> 00:19:25,739
But you think about everything that goes
on in your body and just how your entire

382
00:19:25,739 --> 00:19:26,579
anatomy shifts.

383
00:19:26,579 --> 00:19:30,221
Like, of course, things are going to come
back together and they're not going to be

384
00:19:30,221 --> 00:19:31,601
exactly the same as they were before.

385
00:19:31,601 --> 00:19:35,583
But I can see how if you are, you know,
ignoring things like, you know, your

386
00:19:35,583 --> 00:19:38,444
posture or like, you know,

387
00:19:42,767 --> 00:19:48,290
but the reason why your belly is pooching
out is because of a series of other things

388
00:19:48,290 --> 00:19:48,891
going on.

389
00:19:48,891 --> 00:19:52,853
So I think that one of the big reasons why
I wanted to have you on today is because I

390
00:19:52,853 --> 00:19:55,114
wanted to raise awareness about some of
these issues.

391
00:19:55,195 --> 00:20:00,779
Again, for us, we see women that are
coming in for weight loss, but we uncover

392
00:20:00,779 --> 00:20:04,321
all sorts of other issues that are going
on, and they might think that there's an

393
00:20:04,321 --> 00:20:07,243
issue with their metabolism, but then
we're seeing, well, let's back the train

394
00:20:07,243 --> 00:20:07,343
up.

395
00:20:07,343 --> 00:20:10,545
There's all these other things that are
really just not optimal.

396
00:20:10,545 --> 00:20:12,807
So imagine it's the same in your line of
work,

397
00:20:12,807 --> 00:20:16,392
like this one big thing but then there's
like all these little things that we can

398
00:20:16,392 --> 00:20:19,275
improve so that the entire thing is
better.

399
00:20:20,107 --> 00:20:23,788
And it's how I love the same, the stuff
that you guys see is when they'll come in,

400
00:20:23,788 --> 00:20:26,709
she's like, I've really been working my
abs and I understand why my pelvic floor

401
00:20:26,709 --> 00:20:28,870
is mad, but what have you been doing?

402
00:20:29,331 --> 00:20:33,132
Oh, you do 300 sit ups a day.

403
00:20:33,132 --> 00:20:34,533
Not really great for the core.

404
00:20:34,533 --> 00:20:38,615
So every time you sit up and you're going,
who you're pressing down into your pelvic

405
00:20:38,615 --> 00:20:41,136
floor, all of that pressure.

406
00:20:41,176 --> 00:20:43,277
Yeah, there's a lot of issues there.

407
00:20:43,277 --> 00:20:47,598
So some of my women, we actually can get
back into doing like a regular setup.

408
00:20:48,003 --> 00:20:52,866
but we have to teach the transverse of
dominance, how to work first and then

409
00:20:52,866 --> 00:20:55,988
teach the reckless over the top, how to
control better.

410
00:20:55,988 --> 00:21:02,673
But it really is kind of on programming
the fad diets, the fad workout and saying,

411
00:21:02,673 --> 00:21:04,975
no, this is the tried and true method.

412
00:21:04,975 --> 00:21:06,856
Here's what science tells us.

413
00:21:06,936 --> 00:21:07,577
And not.

414
00:21:07,577 --> 00:21:10,458
And it's kind of unprogrammed a lot.

415
00:21:10,834 --> 00:21:15,476
I feel like so many of, not just not our
clients necessarily, just like so many of

416
00:21:15,476 --> 00:21:19,057
like, so many women, it's just you go so
extreme.

417
00:21:19,057 --> 00:21:20,518
You don't think about these minor little
things.

418
00:21:20,518 --> 00:21:22,199
You don't think about your posture.

419
00:21:22,199 --> 00:21:23,840
You don't think about how long you're
sitting.

420
00:21:23,840 --> 00:21:26,901
You don't think about your stride when
you're stepping and how you're holding

421
00:21:26,901 --> 00:21:27,681
yourself.

422
00:21:27,681 --> 00:21:32,424
And you don't think about that maybe for a
few weeks, but like, oh, this is over a

423
00:21:32,424 --> 00:21:34,385
course of years and decades.

424
00:21:34,385 --> 00:21:38,967
And like you said, how, how sitting for so
long and the strides and everything that

425
00:21:38,967 --> 00:21:40,768
we're doing, how it just wears and tears.

426
00:21:40,768 --> 00:21:41,928
and wears and tears.

427
00:21:41,928 --> 00:21:44,290
And it's like that dribble becomes worse
and worse and worse.

428
00:21:44,290 --> 00:21:45,511
And it becomes harder and harder.

429
00:21:45,511 --> 00:21:47,692
And we just put ourselves on the back
burner for so long.

430
00:21:47,692 --> 00:21:51,615
We don't think about how this is such a
form of self care.

431
00:21:51,615 --> 00:21:53,136
And it really should be talked about.

432
00:21:53,136 --> 00:21:54,897
And we really should think about our
posture.

433
00:21:54,897 --> 00:21:58,419
And we really should think about these
things because they are important and that

434
00:21:58,439 --> 00:22:02,162
we are important and we should put
ourselves first so we can take care of

435
00:22:02,162 --> 00:22:03,082
ourselves.

436
00:22:03,082 --> 00:22:07,786
So we can, you know, be the great mom and
have the great energy and like have all

437
00:22:07,786 --> 00:22:10,867
of, you know, the buoyancy for, you know,
when we're

438
00:22:10,929 --> 00:22:13,256
and wanting to jump on trampolines.

439
00:22:13,767 --> 00:22:15,087
It is.

440
00:22:15,087 --> 00:22:16,567
And it's so strange.

441
00:22:17,247 --> 00:22:18,428
I'm not sure if it's the Midwest.

442
00:22:18,428 --> 00:22:22,049
I don't know if it's America, but if a
woman is taking care of herself and she's

443
00:22:22,049 --> 00:22:26,690
got kids, some people actually really just
consider that being selfish.

444
00:22:26,690 --> 00:22:29,091
Well, you should be spending that time
with your kids.

445
00:22:29,091 --> 00:22:34,092
And it's really hard to unprogram women to
say, no, you're actually taking care of

446
00:22:34,092 --> 00:22:35,012
yourself.

447
00:22:35,012 --> 00:22:37,333
And if you're eating correctly and you're
working out correctly and have a good

448
00:22:37,333 --> 00:22:39,954
lifestyle, your children see that.

449
00:22:41,094 --> 00:22:43,394
And that's the role model that you're
projecting.

450
00:22:45,281 --> 00:22:46,161
Yeah, 100%.

451
00:22:46,301 --> 00:22:50,403
We talk about that all the time, just like
how that narrative just like needs to go

452
00:22:50,403 --> 00:22:50,703
away.

453
00:22:50,703 --> 00:22:53,684
Because we always say like when you're
taking good care of yourself, like you're

454
00:22:53,684 --> 00:22:56,786
free of that worry of like, oh, there's
something I should be doing because we all

455
00:22:56,786 --> 00:22:59,127
know like, okay, I really shouldn't be
eating this.

456
00:22:59,127 --> 00:23:00,248
Like I know this isn't the best choice.

457
00:23:00,248 --> 00:23:03,709
I know I'm going to feel if I like, you
know, eat birthday cake for breakfast,

458
00:23:03,709 --> 00:23:04,229
right?

459
00:23:04,229 --> 00:23:08,631
And like that feeling and that guilt like
we can eliminate that from being in our

460
00:23:08,631 --> 00:23:10,412
lives by taking care of ourselves.

461
00:23:10,412 --> 00:23:13,334
So but I think it's just like we're sort
of like it.

462
00:23:13,334 --> 00:23:15,494
And I again, I agree with you.

463
00:23:15,535 --> 00:23:18,757
Canada, it's a little bit different there
and at certain parts of the country

464
00:23:18,757 --> 00:23:23,119
there's just different mindsets about
self-care and what that looks like but

465
00:23:23,280 --> 00:23:27,002
definitely, you know women still sort of
battle with that of like, you know, I

466
00:23:27,002 --> 00:23:31,245
being selfish by like taking time out of
the morning to get my workout in well no,

467
00:23:31,245 --> 00:23:35,528
I mean taking care of you is taking care
of your family because you know everybody

468
00:23:35,528 --> 00:23:39,611
needs your support and you to be strong
and healthy so doing that for yourself is

469
00:23:39,611 --> 00:23:43,313
definitely not selfish and I don't even
think that anybody really thinks that we

470
00:23:43,313 --> 00:23:45,155
are just putting that on ourselves

471
00:23:45,155 --> 00:23:48,016
and feeling like that is why I should put
my priority somewhere else.

472
00:23:48,016 --> 00:23:52,339
But I think, you know, you can just see
probably women that they come to you and

473
00:23:52,339 --> 00:23:54,501
they've been battling with something for
way too long.

474
00:23:54,501 --> 00:23:58,403
Like we talked a little bit earlier about
like sexual dysfunction and pelvic pain.

475
00:23:58,403 --> 00:24:03,167
And like that causes a lot of stress on
relationships and what that could be like.

476
00:24:03,167 --> 00:24:06,629
But, you know, are you, you know, doing
something about it because you're heading

477
00:24:06,629 --> 00:24:10,471
into a divorce because now, you know,
you've disconnected with your partner.

478
00:24:10,471 --> 00:24:14,394
But all of that thinking about just like,
well, I didn't put myself first and deal

479
00:24:14,394 --> 00:24:15,254
with this.

480
00:24:15,295 --> 00:24:18,299
you know, this issue that can be treated.

481
00:24:19,147 --> 00:24:21,848
And that is another thing that we do see a
lot.

482
00:24:21,848 --> 00:24:26,490
And I think the women that we see with
more sexual dysfunction, at least in the

483
00:24:26,490 --> 00:24:31,152
very small sample population that I have,
is the more conservative a person was

484
00:24:31,152 --> 00:24:35,013
raised, often the more sexual function
that they'd have.

485
00:24:35,053 --> 00:24:39,015
And I'm not blaming parents, I'm not
blaming religion, but how we make that

486
00:24:39,015 --> 00:24:40,255
association.

487
00:24:40,356 --> 00:24:44,077
So some of my patients are like, no, I
waited till this was important, this is my

488
00:24:44,077 --> 00:24:47,138
belief structure, but now I can't.

489
00:24:47,563 --> 00:24:51,364
And it's because we were taught, don't
look at it, don't touch it, don't think

490
00:24:51,364 --> 00:24:52,364
about it.

491
00:24:52,905 --> 00:24:57,526
And luckily enough with each generation,
we're just getting more educated.

492
00:24:57,567 --> 00:24:59,207
And yeah, you can think about it.

493
00:24:59,207 --> 00:25:01,708
Yes, you can touch it when appropriate.

494
00:25:02,309 --> 00:25:05,310
And telling women that no, you can do
these things.

495
00:25:05,710 --> 00:25:06,851
And then giving them tools.

496
00:25:06,851 --> 00:25:11,573
And literally sometimes it's tools like
dilators to help the vaginal walls kind of

497
00:25:11,573 --> 00:25:16,554
relax a little bit and allow you to work
up from a size smaller than a tampon.

498
00:25:16,731 --> 00:25:21,266
to the size of a part and teaching those
muscles, it is okay to allow something to

499
00:25:21,266 --> 00:25:21,846
end.

500
00:25:23,775 --> 00:25:24,517
Mm-hmm.

501
00:25:24,517 --> 00:25:25,117
that's interesting.

502
00:25:25,117 --> 00:25:28,278
I think that might be something that some
people just have a hard time kind of

503
00:25:28,278 --> 00:25:31,000
talking about and maybe there's a lot of
shame around it too.

504
00:25:31,000 --> 00:25:36,182
And, you know, after having if you have,
you know, a difficult childbirth and

505
00:25:36,182 --> 00:25:39,964
things are just not the way that they used
to be and, you know, don't feel the way

506
00:25:39,964 --> 00:25:42,505
that they used to sometimes that could be
like a hard conversation.

507
00:25:42,505 --> 00:25:46,287
So, you know, and I can just tell from
your energy that you're like very easy to

508
00:25:46,287 --> 00:25:46,747
talk to.

509
00:25:46,747 --> 00:25:50,468
I'm sure like patients feel like
completely comfortable opening up to you.

510
00:25:54,491 --> 00:25:57,079
could help them with their issue that's
really hard to talk about.

511
00:25:57,327 --> 00:25:57,907
Yes.

512
00:25:57,907 --> 00:26:02,088
And I do encourage anyone, there are
different sites you can go on to, at least

513
00:26:02,088 --> 00:26:05,969
in the U S you can go onto a site called
Herman and Wallace, and you can actually

514
00:26:05,969 --> 00:26:09,230
find these public floor physical
therapists in your area.

515
00:26:09,230 --> 00:26:13,251
So I always encourage anyone to go onto
that site, see who's in your area.

516
00:26:13,251 --> 00:26:15,612
Talk with people throughout on Facebook.

517
00:26:15,612 --> 00:26:17,372
Hey, who did you guys see?

518
00:26:17,632 --> 00:26:21,273
And start there and find someone that
meshes with you.

519
00:26:21,333 --> 00:26:25,574
And just because your first public floor
therapist didn't jive with you.

520
00:26:25,574 --> 00:26:26,334
Okay.

521
00:26:26,639 --> 00:26:30,479
I'll acknowledge that sometimes I don't
get my patients as well as I want them to,

522
00:26:30,540 --> 00:26:33,421
but then I at least know a person that I
think I could match them up with.

523
00:26:33,421 --> 00:26:37,422
So I can say, I don't think our toolbox
are working, but I want you to go see this

524
00:26:37,422 --> 00:26:38,262
person.

525
00:26:38,282 --> 00:26:40,522
We think that person might be able to help
you out a little bit more.

526
00:26:40,923 --> 00:26:44,264
And it's kind of same thing with a
counselor or with your doctor.

527
00:26:44,364 --> 00:26:46,124
You're not happy with your PCP.

528
00:26:46,124 --> 00:26:47,345
Why are you staying with them?

529
00:26:47,345 --> 00:26:49,025
Find someone that helps you.

530
00:26:49,105 --> 00:26:53,966
And it's constantly pivoting to make sure
you advocate and find the people.

531
00:26:54,846 --> 00:26:58,560
Yeah, we talk about that quite a bit with
coaching, like, you know,

532
00:26:58,698 --> 00:27:02,399
Like we have a team of coaches, you know,
Mom's Show Method Fitness, and there's

533
00:27:02,399 --> 00:27:06,281
gonna be some clients that jive really
well with me and my personality and the

534
00:27:06,281 --> 00:27:08,662
way I coach, and there's gonna be some
that don't.

535
00:27:08,662 --> 00:27:13,184
And they just, and, but at the same time,
we have other coaches, it's like, okay,

536
00:27:13,184 --> 00:27:18,047
well this coach might fit you better or
work with you better, or, you know, your

537
00:27:18,047 --> 00:27:19,167
lifestyle, whatever it may be.

538
00:27:19,167 --> 00:27:22,428
But exactly, it's what is gonna help you.

539
00:27:22,489 --> 00:27:24,850
And I feel like it's that communication.

540
00:27:24,850 --> 00:27:28,451
It's talking, it's, hey, this is how I
feel,

541
00:27:28,972 --> 00:27:33,533
level, this is my discomfort, and figuring
out what works best for, you know, the

542
00:27:33,533 --> 00:27:37,354
patient or the client and being able to
get them, like, the best help for their

543
00:27:37,354 --> 00:27:39,555
goals or whatever they need.

544
00:27:40,315 --> 00:27:42,116
So that way we can, like, help them.

545
00:27:42,116 --> 00:27:46,457
But definitely, definitely find what works
best for, you know, them.

546
00:27:47,543 --> 00:27:51,786
And it's also even with what you guys do
and what I do, there has to be a serious

547
00:27:51,786 --> 00:27:56,390
level of stress there because my patients
tell me a lot of stuff.

548
00:27:56,470 --> 00:28:00,874
And so I'm like, I, I need to blog or like
blog on some of the stuff I hear, like the

549
00:28:00,874 --> 00:28:06,158
life and times and pelvic floor therapists
and stuff, because I talk about pee, poop

550
00:28:06,158 --> 00:28:08,780
and sex all day long.

551
00:28:10,102 --> 00:28:13,404
And it's interesting that then there are
times where I have to like, kind of.

552
00:28:13,685 --> 00:28:15,486
See, where does this patient sit on that?

553
00:28:15,486 --> 00:28:16,119
Like.

554
00:28:16,119 --> 00:28:18,501
level and where do they jive and how
reserved are they?

555
00:28:18,501 --> 00:28:22,624
So I actually have to reflect what my
patients do a lot, but it is helping

556
00:28:22,624 --> 00:28:27,168
people feel comfortable because no one
wants, except for me, no one wants to talk

557
00:28:27,168 --> 00:28:29,449
about being moving sex all day long.

558
00:28:29,790 --> 00:28:31,010
But those are things.

559
00:28:31,542 --> 00:28:35,483
Yeah, because once you break that down and
people talk to your patients talk to you

560
00:28:35,483 --> 00:28:37,323
about it Just like our clients.

561
00:28:37,323 --> 00:28:40,404
I'm sure they it's like this whole world
opens up, right?

562
00:28:40,404 --> 00:28:45,725
And all of this like just stuff comes out
and it's funny You mentioned that because

563
00:28:45,725 --> 00:28:47,626
I try to talk about that in my household.

564
00:28:47,626 --> 00:28:51,647
Like I'll talk about poop all the time
I'll be like talk about digestion and I

565
00:28:51,647 --> 00:28:56,328
swear my boys are like do people really
like you talk about this a lot I'm like,

566
00:28:56,328 --> 00:28:57,969
it's so important.

567
00:28:57,969 --> 00:28:59,409
It's so important.

568
00:28:59,409 --> 00:29:00,729
You guys don't understand

569
00:29:01,645 --> 00:29:02,691
Yeah.

570
00:29:03,023 --> 00:29:06,566
it's also one of those things, I was
raised very rural, it was very

571
00:29:06,566 --> 00:29:07,746
conservative.

572
00:29:08,547 --> 00:29:11,649
You didn't talk about pee, you didn't talk
about poop, and you definitely didn't talk

573
00:29:11,649 --> 00:29:12,710
about sex.

574
00:29:12,790 --> 00:29:17,113
So now that I do what I do, my mama looks
at me sometimes and goes, where did you

575
00:29:17,113 --> 00:29:19,395
come from?

576
00:29:19,395 --> 00:29:21,316
Like, I don't know, sorry guys.

577
00:29:23,118 --> 00:29:25,660
And I laugh, my daughter is nine.

578
00:29:25,660 --> 00:29:27,841
She turned to nine just before Christmas.

579
00:29:27,841 --> 00:29:29,915
And sure enough, on her ninth birthday.

580
00:29:29,915 --> 00:29:33,216
We're sitting in Chipotle because that's
what she wanted for her dinner and hey,

581
00:29:33,216 --> 00:29:34,157
why not?

582
00:29:34,377 --> 00:29:38,519
And she's eating her little chocolate and
she's like, mom, what's your period and

583
00:29:38,519 --> 00:29:39,500
why?

584
00:29:40,981 --> 00:29:44,243
Poor lady at the cast wrap like dropped
something and I look over and she's like,

585
00:29:44,243 --> 00:29:46,104
ooh, how are we gonna talk about this?

586
00:29:46,144 --> 00:29:47,725
Right in the middle of Chipotle.

587
00:29:48,165 --> 00:29:50,206
And I busted out my best version of it.

588
00:29:51,167 --> 00:29:56,690
So you just be candid and be honest and it
works with our own family and with

589
00:29:56,690 --> 00:29:58,090
patients and clients.

590
00:29:58,805 --> 00:29:59,725
It's our body.

591
00:29:59,725 --> 00:30:04,726
Like, I feel like if my daughters can't
come to me and talk about things that are

592
00:30:04,726 --> 00:30:09,307
happening with their body, like, I don't
want them to just keep it in.

593
00:30:09,307 --> 00:30:12,408
But I will say, we're probably similar in
age.

594
00:30:12,408 --> 00:30:17,990
And when my daughter started her cycle, I
remember asking my mom, like, what was it

595
00:30:17,990 --> 00:30:18,290
like?

596
00:30:18,290 --> 00:30:20,631
Like, when I started mine, was it like
this?

597
00:30:20,631 --> 00:30:24,251
Or just sort of trying to compare, like,
is this the experience I had?

598
00:30:24,251 --> 00:30:25,912
And my mom goes, I don't know.

599
00:30:25,912 --> 00:30:26,932
We didn't talk about that.

600
00:30:26,932 --> 00:30:28,212
I'm like.

601
00:30:28,289 --> 00:30:31,190
We didn't like Brooklyn and I talk about
this all the time.

602
00:30:31,190 --> 00:30:36,132
We talk about, you know, just everything
she's experiencing in a very open way.

603
00:30:36,132 --> 00:30:40,014
And I think a lot of it is to do because
I'm in women's health and you know, I'm a

604
00:30:40,014 --> 00:30:40,694
nurse as well.

605
00:30:40,694 --> 00:30:44,716
So, but it's just, I think even just in
that shift, I mean, I grew up in the

606
00:30:44,716 --> 00:30:47,237
eighties and even then we weren't really
talking about that.

607
00:30:47,237 --> 00:30:50,319
I mean, it was just, you know, very like,
you know, it was a secret.

608
00:30:50,319 --> 00:30:52,440
I remember like hiding my pad wrappers.

609
00:30:52,440 --> 00:30:55,581
So my brother didn't know I had my period,
like stuff like that.

610
00:30:55,581 --> 00:30:57,502
And I think, you know,

611
00:30:58,203 --> 00:31:01,825
have any class if you can talk about your
body but for some reason I think some

612
00:31:01,825 --> 00:31:05,668
people still really battle with that of
just being like oh this is TMI but like I

613
00:31:05,668 --> 00:31:07,329
haven't gone to the bathroom in five days.

614
00:31:07,329 --> 00:31:09,090
I'm like TMI?

615
00:31:09,090 --> 00:31:14,273
Like that's we need to do something you
know so I think just being yeah like and

616
00:31:14,273 --> 00:31:16,815
that's another reason why I think it's
important to have you on because I think

617
00:31:16,815 --> 00:31:21,978
like this is all a huge piece of fitness
too is like you know the normal function

618
00:31:21,978 --> 00:31:25,601
of the body and the way things should be
and no it isn't normal to experience you

619
00:31:25,601 --> 00:31:26,801
know five days

620
00:31:28,305 --> 00:31:29,997
when you do lunges, you know?

621
00:31:30,339 --> 00:31:34,042
You know, with one of the classes I took,
when we really got into the bowel and

622
00:31:34,042 --> 00:31:37,925
rectal stuff, it was so funny because our
instructor gets up, I think there were

623
00:31:37,925 --> 00:31:41,948
like 30 or 40 of us in this class, and
she's like, all right, everyone put up

624
00:31:41,948 --> 00:31:43,589
their hand when you poop daily.

625
00:31:43,589 --> 00:31:46,332
And seriously, like 80% of the class put
their hand up.

626
00:31:46,332 --> 00:31:51,516
And I'm going around going, what's wrong
with these people?

627
00:31:51,516 --> 00:31:53,177
And she's like, who poops every other day?

628
00:31:53,177 --> 00:31:57,741
And I'm still the one going, I see them
pooping so much.

629
00:31:58,061 --> 00:31:59,542
And she looks at me, she's like, you.

630
00:32:00,015 --> 00:32:01,615
How often do you poop?

631
00:32:01,676 --> 00:32:04,858
And I went, I don't know, like every three
to five days.

632
00:32:04,939 --> 00:32:06,080
She's like, what's wrong with you?

633
00:32:06,080 --> 00:32:10,023
And I went, I don't know.

634
00:32:10,023 --> 00:32:14,827
Come to find out, I had celiac, but we
didn't know it.

635
00:32:14,827 --> 00:32:16,028
I'm Italian.

636
00:32:16,368 --> 00:32:17,769
I eat pasta.

637
00:32:17,769 --> 00:32:19,010
I eat bread.

638
00:32:19,431 --> 00:32:22,894
But I had no idea that was so toxic in my
system.

639
00:32:22,894 --> 00:32:25,495
And I had been doing this my whole entire
life.

640
00:32:25,676 --> 00:32:28,855
To stir enough for me, I cleaned gluten
out of the diet.

641
00:32:28,855 --> 00:32:31,159
I clean a lot of stugs out of the diet.

642
00:32:31,261 --> 00:32:32,665
And what do you know?

643
00:32:32,665 --> 00:32:33,888
You can poop regularly.

644
00:32:33,888 --> 00:32:37,678
So you don't necessarily have to poop
every day, but you gotta go every other

645
00:32:37,678 --> 00:32:38,318
day.

646
00:32:40,601 --> 00:32:43,202
That's a very big sign of health.

647
00:32:43,202 --> 00:32:46,683
You know, when we ask our clients about
digestion and they're just like, oh, just

648
00:32:46,683 --> 00:32:49,584
like for my whole life I've kind of been
like in every three days.

649
00:32:49,645 --> 00:32:50,745
I'm like, what?

650
00:32:50,745 --> 00:32:55,688
Like, and we know on our side of things,
like just, you know, estrogen collects in

651
00:32:55,688 --> 00:32:56,048
stool.

652
00:32:56,048 --> 00:32:57,468
Like you have to move your bowels every
day.

653
00:32:57,468 --> 00:33:01,510
Like it isn't good to, you know, to keep
that in there for three, four days.

654
00:33:01,510 --> 00:33:03,851
But some people just are like, they've
never talked about it.

655
00:33:03,851 --> 00:33:05,932
Nobody told them that it was abnormal.

656
00:33:05,932 --> 00:33:09,734
I mean, probably even just like you see
women that deal with bloat

657
00:33:10,695 --> 00:33:13,298
kind of thinking about when we talked
earlier about holding stress.

658
00:33:13,298 --> 00:33:16,561
Do you find that a lot of women hold a lot
of their tension and stress in their

659
00:33:16,561 --> 00:33:21,367
bellies and then subsequently will like
develop issues with you know either bowel

660
00:33:21,367 --> 00:33:22,668
issues or bloat?

661
00:33:23,375 --> 00:33:24,035
It can be.

662
00:33:24,035 --> 00:33:28,757
And I think because when we're younger,
um, once again, I was raised very country,

663
00:33:28,757 --> 00:33:33,359
very kind of Southern where I was taught
you suck in that belly, tuck that belly

664
00:33:33,359 --> 00:33:35,019
in, no one wants to see that.

665
00:33:35,019 --> 00:33:38,581
So I was taught to split and I've also
gotten bussed.

666
00:33:38,581 --> 00:33:41,542
So it's hard to hide my bus and split my
gut.

667
00:33:41,802 --> 00:33:44,603
So I was taught to be like this funny
little C shape.

668
00:33:45,104 --> 00:33:48,885
What that doesn't really bode well for
digestion.

669
00:33:48,925 --> 00:33:51,346
You actually need to have a diaphragmatic
breath.

670
00:33:51,346 --> 00:33:52,167
You need to.

671
00:33:52,167 --> 00:33:57,269
expand the gut and contract the gut and
use that diaphragmatic breath to really

672
00:33:57,269 --> 00:33:59,109
help that parastel cyst.

673
00:33:59,129 --> 00:34:04,031
And when you clamp on your gut and clamp
on your pelvic floor, you just took out

674
00:34:04,031 --> 00:34:07,412
the shuttle system and you just closed the
door.

675
00:34:07,473 --> 00:34:08,813
So a lot of it is on people.

676
00:34:08,813 --> 00:34:15,556
You have to find whatever your relax is,
get on head space, get on calm, find what

677
00:34:15,556 --> 00:34:17,577
brings you down.

678
00:34:17,877 --> 00:34:22,043
And I even have a lot of women with vagus
nerve retraining.

679
00:34:22,043 --> 00:34:26,284
down regulation, our vagus nerve is a
fight and flight nerve.

680
00:34:26,284 --> 00:34:30,946
And if it's constantly being attacked, you
have to help bring it down.

681
00:34:30,946 --> 00:34:33,827
And there are some exercises that help out
with that.

682
00:34:34,088 --> 00:34:37,609
But you have to understand and recognize
what is your personality type, where are

683
00:34:37,609 --> 00:34:38,609
you hiding?

684
00:34:39,510 --> 00:34:45,072
And after a while of being bloated and not
going to the bathroom, then we open up the

685
00:34:45,072 --> 00:34:47,053
door on, do you have SIBO?

686
00:34:47,053 --> 00:34:51,055
Do you have other bloating issues because
you've left the poop?

687
00:34:51,443 --> 00:34:56,070
in your gut for too long, and now we have
to help it work its way out.

688
00:34:58,255 --> 00:34:59,307
It's a system.

689
00:34:59,307 --> 00:35:00,637
Get really intriguing.

690
00:35:01,313 --> 00:35:07,735
Yeah, there's that mind, like that gut
brain sort of communication that's really

691
00:35:07,735 --> 00:35:09,036
important as well too.

692
00:35:09,036 --> 00:35:13,037
And just, I mean, I can feel myself get
bloated when I go into that fight or

693
00:35:13,037 --> 00:35:13,458
flight.

694
00:35:13,458 --> 00:35:17,819
I'm super stressed and then, you know, I'm
trying to wolf down my food and my heart

695
00:35:17,819 --> 00:35:21,181
rate's elevated and, you know, I'm not
like breathing and I can't just, you know,

696
00:35:21,181 --> 00:35:25,082
and I know exactly when I get on the other
side of an avalachic, I'm like, well, I

697
00:35:25,082 --> 00:35:27,804
mean, you worried yourself into this
state.

698
00:35:27,804 --> 00:35:29,124
Yeah, for sure.

699
00:35:29,580 --> 00:35:34,782
And it's also, I think, at least here, and
I always kind of say at least here,

700
00:35:34,782 --> 00:35:36,203
because all I know is like what the St.

701
00:35:36,203 --> 00:35:37,683
Louis area is doing.

702
00:35:37,683 --> 00:35:40,364
I know some of what Phoenix does, mostly
from here.

703
00:35:40,464 --> 00:35:44,386
Our physicians don't tell us, oh, you
actually need to find out what are your

704
00:35:44,386 --> 00:35:45,727
food symptoms.

705
00:35:45,727 --> 00:35:50,128
Because if you have a lot of constipation,
you will also have bladder issues.

706
00:35:50,469 --> 00:35:54,310
And we see that actually more in kids, the
more constipated you are.

707
00:35:54,690 --> 00:35:55,550
The...

708
00:35:55,975 --> 00:36:01,237
bowels that are full of poop, press on
your ureters, and then always put traction

709
00:36:01,237 --> 00:36:02,557
on the bladder.

710
00:36:02,557 --> 00:36:05,438
So when we have patients that are
constipated, I ask them a lot of pee

711
00:36:05,438 --> 00:36:05,979
questions.

712
00:36:05,979 --> 00:36:07,939
They're like, why are you asking about my
pee?

713
00:36:08,580 --> 00:36:13,262
Because all that's elevated too, it's all
so closely related.

714
00:36:13,482 --> 00:36:18,204
And we have to dispel myths and tell
people that yes, you should only pee every

715
00:36:18,204 --> 00:36:22,665
two to three hours, and you should poop
every day to every other day.

716
00:36:22,706 --> 00:36:25,026
It is not normal to pee every hour.

717
00:36:25,055 --> 00:36:29,636
Even if you drink a gallon of water, you
still should not be every hour.

718
00:36:30,397 --> 00:36:32,298
And that's always really interesting.

719
00:36:32,298 --> 00:36:34,639
People will say, oh, well, I drink a lot
of water.

720
00:36:34,639 --> 00:36:36,099
That's why I see a lot.

721
00:36:36,700 --> 00:36:37,580
Well, how much do you drink?

722
00:36:37,580 --> 00:36:40,021
Oh, about 40 to 60 ounces.

723
00:36:40,922 --> 00:36:41,682
Really?

724
00:36:41,902 --> 00:36:42,602
Not really.

725
00:36:43,594 --> 00:36:45,114
I feel like that's very common.

726
00:36:45,114 --> 00:36:48,417
Like a lot of people, men and women will
say, oh I drink plenty of water.

727
00:36:48,417 --> 00:36:51,719
It's like, how much is plenty of water?

728
00:36:51,719 --> 00:36:53,200
Oh I don't know, a couple water bottles.

729
00:36:53,200 --> 00:36:55,321
I drink this container three times.

730
00:36:55,321 --> 00:36:58,543
Like, but do you, and how much is that
really?

731
00:36:58,543 --> 00:36:59,624
Oh I don't know, it's a lot.

732
00:36:59,624 --> 00:37:01,665
Like, really?

733
00:37:02,255 --> 00:37:02,635
Yes.

734
00:37:02,635 --> 00:37:03,502
Oh yeah.

735
00:37:03,797 --> 00:37:07,558
I remember working as a nurse and working
12 hour shifts and I would work with

736
00:37:07,558 --> 00:37:10,580
people that just wouldn't drink water
because they didn't want to have to take a

737
00:37:10,580 --> 00:37:11,540
pee break.

738
00:37:11,680 --> 00:37:13,641
And they'd be like, oh, it's been seven
hours.

739
00:37:13,641 --> 00:37:15,022
I haven't had a drop of water.

740
00:37:15,022 --> 00:37:16,583
And I'm like, oh my God.

741
00:37:16,583 --> 00:37:19,184
You know, I mean, I was still with this
bodybuilding at the time.

742
00:37:19,184 --> 00:37:21,345
So I mean, it was like, I don't really
care.

743
00:37:21,345 --> 00:37:23,106
I mean, I've got to get my water in.

744
00:37:23,106 --> 00:37:24,166
I will find time to pee.

745
00:37:24,166 --> 00:37:27,307
It doesn't even take that long to pee,
really like 30 seconds, you know.

746
00:37:27,848 --> 00:37:32,090
But again, that's women taking care of
everybody else except for themselves.

747
00:37:32,090 --> 00:37:33,811
So, and that is actually

748
00:37:33,811 --> 00:37:38,353
why I left that profession because I felt
like that was there was so much of that

749
00:37:38,454 --> 00:37:42,497
and I'm being very general obviously but
that was you know definitely just I wanted

750
00:37:42,497 --> 00:37:45,559
to take care of people and I wanted to be
able to take care of myself and I was like

751
00:37:45,559 --> 00:37:50,502
I don't know how to do both but I know
fitness is definitely a way that I can I

752
00:37:50,502 --> 00:37:54,084
can do that and you know so and here I am
but um

753
00:37:54,295 --> 00:37:54,845
Yeah.

754
00:37:54,845 --> 00:37:58,187
I wanted to also talk about, you call it a
DRA.

755
00:37:58,187 --> 00:38:00,368
So, and I think I say it wrong.

756
00:38:00,368 --> 00:38:02,870
I've always said diastasis recti.

757
00:38:02,870 --> 00:38:04,331
Am I saying it wrong?

758
00:38:04,971 --> 00:38:06,112
It's a hard word.

759
00:38:07,073 --> 00:38:08,233
Oh, is it okay?

760
00:38:10,074 --> 00:38:11,936
Yeah, niche, niche.

761
00:38:11,936 --> 00:38:13,416
I always get those wrong too.

762
00:38:13,807 --> 00:38:14,467
Yep.

763
00:38:15,328 --> 00:38:18,089
But that's when two things can cause it.

764
00:38:18,089 --> 00:38:22,372
The most common thing that causes it is a
pregnancy, because a human grows and

765
00:38:22,372 --> 00:38:23,793
causes expansion.

766
00:38:23,953 --> 00:38:26,055
And then the six-pack splits.

767
00:38:26,415 --> 00:38:31,619
The other thing that we often see,
strangely enough, is in older, more obese

768
00:38:31,619 --> 00:38:32,379
men.

769
00:38:32,379 --> 00:38:36,782
They actually get the same thing just
because of that visceral fat that then

770
00:38:36,782 --> 00:38:39,944
pushes out at the six-pack muscle.

771
00:38:39,964 --> 00:38:43,383
So a person can have too much visceral
fat.

772
00:38:43,383 --> 00:38:48,384
and it will cause the six pack muscles to
split or more common pregnancy.

773
00:38:48,485 --> 00:38:53,887
And it's just because the six pack is
attached to the transverse abdominis and

774
00:38:53,887 --> 00:38:57,008
that transverse abdominis opens and opens
and opens.

775
00:38:57,008 --> 00:39:02,090
And now all of a sudden those muscles just
can't touch anymore because the baby's too

776
00:39:02,090 --> 00:39:02,230
big.

777
00:39:02,230 --> 00:39:06,112
And when that happens, your six pack
splits.

778
00:39:06,652 --> 00:39:12,294
It is very common and even normal to get
up to a one inch, which is that finger

779
00:39:12,294 --> 00:39:12,994
width.

780
00:39:13,119 --> 00:39:18,080
diastasis post pregnancy, but it should go
right back down.

781
00:39:19,001 --> 00:39:23,243
Within the first six weeks, it should
close all the way back up.

782
00:39:23,243 --> 00:39:26,924
And if it's not, then we have to tell
these muscles, how am I supposed to do

783
00:39:26,924 --> 00:39:27,084
this?

784
00:39:27,084 --> 00:39:32,066
Um, the craziest one I've seen, it was a
full four finger.

785
00:39:32,747 --> 00:39:33,867
They just did not meet.

786
00:39:33,867 --> 00:39:37,949
And then when I kind of dug into the
abdominal cavity, I kind of laughed like,

787
00:39:37,949 --> 00:39:40,210
Oh my God, I'm fishing all the way down to
your spine.

788
00:39:40,210 --> 00:39:41,830
Oh, I think I just found it.

789
00:39:41,903 --> 00:39:46,885
which meant the transverse abdominals were
weak, that six pack had split, and we had

790
00:39:46,885 --> 00:39:50,066
a lot of work to do with them.

791
00:39:50,066 --> 00:39:54,628
The biggest way to start kickstarting that
is a really exaggerated diaphragmatic

792
00:39:54,628 --> 00:39:55,428
breath.

793
00:39:55,428 --> 00:39:58,910
So when you inhale, you're trying to tell
that transverse abdominals, inhale means

794
00:39:58,910 --> 00:40:07,354
expand, and then reverse, exhale, pull the
transverse abdominals in and not do that

795
00:40:07,354 --> 00:40:08,174
set up.

796
00:40:08,174 --> 00:40:09,794
So it's just a lot of retraining.

797
00:40:09,923 --> 00:40:14,646
Like you could have a brand new baby, work
on breastfeeding, bottle feeding, whatever

798
00:40:14,646 --> 00:40:19,650
it is that works for your family, and just
sit there, enjoy the cuddles, and inhale,

799
00:40:19,650 --> 00:40:24,733
bend belly, exhale, pull the belly in
while you're maintaining that posture.

800
00:40:24,773 --> 00:40:28,936
Inhale, expand, exhale, draw in, and that
gets that transverse abdominis working

801
00:40:28,936 --> 00:40:31,278
again.

802
00:40:31,278 --> 00:40:31,809
Going to...

803
00:40:31,809 --> 00:40:33,590
deep, deep layer of abs.

804
00:40:33,590 --> 00:40:37,492
And I think that what happens is that a
lot of people will do like traditional

805
00:40:37,492 --> 00:40:41,614
core exercises or even weighted ab
movements, because they can feel it or

806
00:40:41,614 --> 00:40:43,234
like side bends and things like that.

807
00:40:43,234 --> 00:40:48,877
And they're completely neglecting that,
like the girdle of your core really that

808
00:40:48,877 --> 00:40:49,777
big muscle.

809
00:40:49,777 --> 00:40:54,980
Because we'll often see women that are
like lean, like there is no body fat, but

810
00:40:54,980 --> 00:40:56,080
they have a belly.

811
00:40:56,120 --> 00:41:01,023
And it's because their TVA is just really,
really weak.

812
00:41:01,023 --> 00:41:05,845
So we do a lot of like stomach vacuum
training in the bikini space like that's a

813
00:41:05,845 --> 00:41:10,346
lot of something a lot of competitors do
But would you say there's like certain

814
00:41:10,346 --> 00:41:15,248
exercises that would be like a no-no for
somebody if they had the diastasis

815
00:41:16,851 --> 00:41:20,132
anything that folds your body up is the
no-no.

816
00:41:20,132 --> 00:41:23,113
And what I have gotten from women who are
very competitive and who are very

817
00:41:23,113 --> 00:41:28,534
athletic, I've helped them get back into
crunches as long as the diastasis doesn't

818
00:41:28,534 --> 00:41:30,134
open when they're doing it.

819
00:41:30,134 --> 00:41:33,215
So if there's no doming, you're good to
go.

820
00:41:33,235 --> 00:41:37,556
You can train that diastasis with
different planks, with different dead bugs

821
00:41:37,556 --> 00:41:41,878
and bird dogs and different sorts of
push-ups to help get that to be more

822
00:41:41,878 --> 00:41:42,778
solid.

823
00:41:42,778 --> 00:41:45,298
And then if the transverse abdominus is
solid,

824
00:41:45,915 --> 00:41:49,976
The superficial six pack muscles, maybe
they don't come all the way together, but

825
00:41:49,976 --> 00:41:51,997
they don't gap open.

826
00:41:52,037 --> 00:41:55,138
And it takes a lot of training and a lot
of nice training.

827
00:41:55,298 --> 00:41:57,799
And I know you guys have a lot of that
same education.

828
00:41:57,799 --> 00:42:02,080
We have that education in pelvic floor
therapy, but it's respecting what the

829
00:42:02,080 --> 00:42:07,482
transverse abdominal does and educating a
person on the six pack muscle versus the

830
00:42:07,482 --> 00:42:08,202
TA.

831
00:42:08,726 --> 00:42:09,430
Yeah.

832
00:42:10,059 --> 00:42:11,454
and with the trans...

833
00:42:11,454 --> 00:42:15,436
what you said, how you can just do it so
easily, you know?

834
00:42:15,556 --> 00:42:20,398
I know I have a lot of clients that if
they can't make it to the gym or like the

835
00:42:20,398 --> 00:42:24,320
gym is the workout and once you're done at
the gym, like your workout is done.

836
00:42:24,400 --> 00:42:28,682
But what we find a lot of times is that
they're missing a workout or they're

837
00:42:28,682 --> 00:42:32,704
missing a session or they're missing this
because they get busy, something happens.

838
00:42:32,704 --> 00:42:35,805
It's like, well, the gym doesn't have to
be the only place you work out.

839
00:42:35,805 --> 00:42:39,447
You can do abs at home, you can do
stretches at home, you can go walk and run

840
00:42:39,447 --> 00:42:40,367
outside,

841
00:42:40,368 --> 00:42:43,649
and weather prevailing, but just like you
said, like this is something you can

842
00:42:43,649 --> 00:42:45,069
easily work on at home.

843
00:42:45,069 --> 00:42:49,571
You know, you put a little reminder in to
like do these a few times a day, or a few

844
00:42:49,571 --> 00:42:52,371
times a week, whatever the case by case
scenario may be.

845
00:42:52,632 --> 00:42:56,193
It doesn't have to be this daunting,
difficult task and you can work on

846
00:42:56,193 --> 00:43:01,875
something and it's a form of self care and
you can be at home with your baby or

847
00:43:01,875 --> 00:43:04,096
watching a movie or something and just
work on it.

848
00:43:04,096 --> 00:43:09,477
You don't have to have like this crazy,
marked out time away from your family.

849
00:43:10,023 --> 00:43:10,911
Thank you very much.

850
00:43:11,809 --> 00:43:17,411
Yeah, that core strength is so key for
like preventing lower back injuries as

851
00:43:17,411 --> 00:43:20,413
well and like other issues in the body.

852
00:43:20,413 --> 00:43:23,714
I always tell people like, you know, the
core work is not just so that you have a

853
00:43:23,714 --> 00:43:24,514
flat stomach.

854
00:43:24,514 --> 00:43:28,556
Like it's important to like get those
muscles engaged properly to support you

855
00:43:28,556 --> 00:43:32,218
when you're doing other like heavier
movements like squats and lunges and

856
00:43:32,218 --> 00:43:33,458
things like that.

857
00:43:33,879 --> 00:43:38,521
But do you often see that, you know,
there's like other injuries that come from

858
00:43:38,521 --> 00:43:42,162
like a weak core and somebody that may be
neglected to, you know,

859
00:43:42,185 --> 00:43:44,835
get their core back in strength after
having a baby.

860
00:43:45,335 --> 00:43:47,915
a lot of it can be that lower back pain.

861
00:43:48,076 --> 00:43:51,337
And we find a lot of it is from
ergonomics.

862
00:43:51,477 --> 00:43:55,139
So you've got this little person now, or
if you have a little person and another

863
00:43:55,139 --> 00:43:59,380
small person, we bend over and we hinge at
the hip to pick.

864
00:43:59,841 --> 00:44:04,022
And often as you're bending over to pick
something up, you're doing that, whoo,

865
00:44:04,583 --> 00:44:05,663
it's called a Valsalva.

866
00:44:05,663 --> 00:44:08,664
So every time you bend over, you're
pressing down into your platter, you're

867
00:44:08,664 --> 00:44:10,905
pressing into your abdominal walls.

868
00:44:11,005 --> 00:44:14,375
And a lot of it is just reteaching people,
if there's a,

869
00:44:14,375 --> 00:44:20,138
do on the floor, please don't bend over
and grab it, lunge down and grab it.

870
00:44:20,138 --> 00:44:21,779
Sumo squat and grab it.

871
00:44:21,779 --> 00:44:24,620
Do what's called a golfer's pickup and
grab it.

872
00:44:24,780 --> 00:44:30,003
Stop bending over because that just
further makes the hips mad.

873
00:44:30,063 --> 00:44:34,545
If your core is weak, actually stepping
back.

874
00:44:34,666 --> 00:44:38,267
For the core itself, a lot of people don't
even realize what that is.

875
00:44:38,267 --> 00:44:41,289
The core itself is a little more complex
when you realize it.

876
00:44:41,289 --> 00:44:44,210
So your core is the top part of your
diaphragm.

877
00:44:44,559 --> 00:44:47,240
The middle part is a transverse abdominus.

878
00:44:47,240 --> 00:44:49,481
The bottom part is your pelvic floor.

879
00:44:49,601 --> 00:44:54,723
Then along the back, you have multifidi,
which kind of branch out a little bit.

880
00:44:54,823 --> 00:44:58,245
Your hip external rotators are part of
your glutes.

881
00:44:58,525 --> 00:45:03,307
All those muscles have to work together
and they need to be trained together.

882
00:45:03,347 --> 00:45:06,168
So a lot of people think the core and
they're like, oh, that's my ass.

883
00:45:06,509 --> 00:45:09,190
No, it's a little bit more than just the
ass.

884
00:45:10,491 --> 00:45:14,154
There was a body exhibit that was in Vegas
many years ago.

885
00:45:14,154 --> 00:45:19,100
And it was really cool that you have the
human skeleton and had everything

886
00:45:19,100 --> 00:45:23,324
dissected out except the through core
muscles.

887
00:45:23,344 --> 00:45:25,526
And I remember being an athletic trainer
seeing that.

888
00:45:28,129 --> 00:45:29,304
Yeah, that's really neat.

889
00:45:29,304 --> 00:45:30,145
to school.

890
00:45:30,145 --> 00:45:34,410
Because then you see the muscles that you
didn't realize that was happening before.

891
00:45:34,410 --> 00:45:38,474
And once you get that education that
you're supposed to, rotate from the hip to

892
00:45:38,474 --> 00:45:39,475
squat.

893
00:45:39,876 --> 00:45:44,440
And that actually helps out your core more
than bending over and getting something.

894
00:45:44,441 --> 00:45:46,422
Love is redirecting an education.

895
00:45:47,565 --> 00:45:51,186
Well, and that's so fascinating too, when
you like to explain that anatomy, like

896
00:45:51,186 --> 00:45:54,368
that was such a good visual, if anybody's
watching on YouTube and they can see like

897
00:45:54,368 --> 00:45:58,149
how you were describing everything with
your hands, like, and then you grow a baby

898
00:45:58,149 --> 00:46:02,792
in there, like, and then to like expect
everything to just like, go back to

899
00:46:02,792 --> 00:46:07,674
normal, like, you know, I feel like, you
know, my nerd brain is like on fire right

900
00:46:07,674 --> 00:46:07,814
now.

901
00:46:07,814 --> 00:46:09,315
I always do this when we have experts on
them.

902
00:46:09,315 --> 00:46:12,416
I was like, oh, I like going on these like
tangents, but I just think about that,

903
00:46:12,416 --> 00:46:17,258
like, oh my gosh, like, you know, you grow
a human inside of this space

904
00:46:17,599 --> 00:46:21,581
going on like we need to give it a little
bit of attention on the other side to make

905
00:46:21,581 --> 00:46:24,903
sure that it's functioning properly so you
don't end up with a hip issue or a back

906
00:46:24,903 --> 00:46:30,147
issue or you know you know your abs are
you know not and not just aesthetically

907
00:46:30,147 --> 00:46:34,550
too I think that's the other thing is that
you know looking outside of just what the

908
00:46:34,550 --> 00:46:38,793
physique looks like what's going on
internally I think is really important too

909
00:46:38,793 --> 00:46:43,876
and one thing I did also want to ask you
about was something we'll often

910
00:46:46,644 --> 00:46:47,308
Oh.

911
00:46:47,839 --> 00:46:51,868
is like not being able to engage those
muscles, either they're numb or they

912
00:46:51,868 --> 00:46:53,691
don't, they just like a disconnect there.

913
00:46:53,691 --> 00:46:57,678
So can you explain kind of what's going on
there and then what you can do about it?

914
00:46:58,299 --> 00:46:59,669
Well, I think it's the...

915
00:47:02,067 --> 00:47:05,567
My husband and dog just came down the
steps and like, uh, who's here.

916
00:47:05,988 --> 00:47:10,669
Um, a lot of it is we really downplay
C-sections.

917
00:47:10,709 --> 00:47:14,030
They're very, very common in the U S and
in the U S we actually have the highest

918
00:47:14,030 --> 00:47:16,751
instance rate of the variant.

919
00:47:18,311 --> 00:47:23,453
Many different reasons on why people think
that is, but we don't always think that

920
00:47:23,453 --> 00:47:29,915
it's the skin that's cut and that then
scar goes all the way down to the uterus.

921
00:47:29,915 --> 00:47:34,856
which is a muscle really, really low in
our pubic region.

922
00:47:35,057 --> 00:47:39,578
So yes, it's an abdominal incision, but
that incision goes to the abdominal cavity

923
00:47:39,618 --> 00:47:41,219
and the pelvic cavity.

924
00:47:41,539 --> 00:47:46,601
And as then the uterus is kind of
retracting and shrinking back down in,

925
00:47:46,601 --> 00:47:51,463
then as it's shrinking down back in, that
scar tissue is sucking down in with all.

926
00:47:51,643 --> 00:47:55,045
So that's why a lot of women who have
deceptions like, oh my God, I've got this

927
00:47:55,045 --> 00:47:56,365
fat little shelf.

928
00:47:56,885 --> 00:47:58,986
It's not a fat little shelf,

929
00:47:59,771 --> 00:48:04,393
questioning your adipose tissue that makes
it look fat.

930
00:48:04,393 --> 00:48:08,716
But if that incision had some work on it,
you'd have a black tummy, but it's scar

931
00:48:08,716 --> 00:48:09,616
tissue.

932
00:48:10,337 --> 00:48:15,119
And so teaching women how to get that
transverse abdominis moving, and even one

933
00:48:15,119 --> 00:48:19,682
of my favorite exercises, you start at the
counter and it's a pushup with like an

934
00:48:19,682 --> 00:48:24,084
open book and a thread needle because we
need that area to move.

935
00:48:24,284 --> 00:48:27,366
Do dead bugs, lower abdominal exercises.

936
00:48:28,087 --> 00:48:33,151
mountain climbers in various positions,
not necessarily at the ground, but to tell

937
00:48:33,151 --> 00:48:36,533
your lower abs, you guys have to work and
break free.

938
00:48:36,754 --> 00:48:41,057
And then depending on some of the physios,
I'm trained in dry needling.

939
00:48:41,057 --> 00:48:47,222
So I can actually needle incisions to help
that scar tissue lay down a little bit

940
00:48:47,222 --> 00:48:48,002
better.

941
00:48:48,403 --> 00:48:53,687
And anytime we have a surgery, we cut
through cutaneous nerves.

942
00:48:53,687 --> 00:48:56,910
So you are going to lose some of those
sensations.

943
00:48:56,990 --> 00:48:58,090
And it takes...

944
00:48:58,347 --> 00:49:04,452
aloof a sponge, q-tips, cotton balls,
anything kind of scratched, you have to

945
00:49:04,452 --> 00:49:05,754
repeat those nerves.

946
00:49:05,754 --> 00:49:07,174
How are they supposed to work?

947
00:49:08,261 --> 00:49:10,462
That's so fascinating, because it's true.

948
00:49:10,462 --> 00:49:13,803
And they just pop you up out of bed the
next day, and then you got to take care of

949
00:49:13,803 --> 00:49:18,005
a baby, and you've got this big abdominal
incision, and it does, like I had two.

950
00:49:18,005 --> 00:49:22,187
And I mean, it starts here, and then as
your stomach and uterus retract, it goes

951
00:49:22,307 --> 00:49:23,027
down in there.

952
00:49:23,027 --> 00:49:28,790
And it's wild to think about just
expecting everything to work back to

953
00:49:28,790 --> 00:49:29,010
normal.

954
00:49:29,010 --> 00:49:31,071
But I think that's so cool about the dry
needling.

955
00:49:31,071 --> 00:49:36,394
I had no idea that was something that
would help with that scarring.

956
00:49:36,394 --> 00:49:38,194
And does it help with the,

957
00:49:38,415 --> 00:49:42,511
the sensation and the nerves are in that
area as well too.

958
00:49:42,987 --> 00:49:43,667
It does.

959
00:49:43,667 --> 00:49:47,648
And one thing that people can do at home,
when we look up on some social media, is

960
00:49:47,648 --> 00:49:49,328
we can see cupping.

961
00:49:49,508 --> 00:49:50,849
We know cupping.

962
00:49:50,889 --> 00:49:55,790
I think it really came popular, like was
it 2002 or 2004 Chinese Olympics, that we

963
00:49:55,790 --> 00:49:59,011
saw these giant circular bruises across
everyone.

964
00:49:59,011 --> 00:50:02,272
And that is traditional Chinese cupping.

965
00:50:02,272 --> 00:50:04,032
And it does cause a gnarly bruise.

966
00:50:04,032 --> 00:50:09,514
What we can do now is grade that suction,
and you can actually put those silicone

967
00:50:09,514 --> 00:50:11,594
cups that you can get off of Amazon.

968
00:50:11,715 --> 00:50:14,436
right on the incision because it lifts.

969
00:50:14,936 --> 00:50:17,678
And I will teach women how to cup on their
own.

970
00:50:18,639 --> 00:50:25,963
In Western medicine, we use A-STEM, we use
Grafton, we use A-I-STEM, but all derived

971
00:50:25,963 --> 00:50:31,566
from ancient Chinese Gua Sha, which uses
the jade stone.

972
00:50:31,566 --> 00:50:34,548
You see it a lot for like for facing and
trying to reduce that.

973
00:50:35,068 --> 00:50:37,209
You can Gua Sha along your incision.

974
00:50:37,429 --> 00:50:37,870
Yes!

975
00:50:37,870 --> 00:50:37,946
So...

976
00:50:37,946 --> 00:50:39,430
That's so cool.

977
00:50:39,875 --> 00:50:43,578
It's taking that and even when women get
mad that there's like that extra now,

978
00:50:43,578 --> 00:50:45,799
we're kind of like fluffy skin that's
there.

979
00:50:45,899 --> 00:50:49,082
What the derma roller that you'd use on
your face, you can find a little bit

980
00:50:49,082 --> 00:50:54,286
longer of a derma roller and derma lower
along your lower abs and that will help

981
00:50:54,426 --> 00:50:55,868
tighten up some of that.

982
00:50:55,868 --> 00:50:57,669
We can change it a little bit.

983
00:50:57,669 --> 00:50:59,890
Just depends on how much work you want to
do.

984
00:51:01,697 --> 00:51:03,183
Yeah, that's true.

985
00:51:03,609 --> 00:51:04,657
Wow, that's really neat.

986
00:51:04,657 --> 00:51:09,826
I recommend gouache doll and cupping and
even derma rolling along not you wouldn't

987
00:51:09,826 --> 00:51:13,090
derma roll at your incision but above and
below it.

988
00:51:13,410 --> 00:51:14,120
Mm-hmm.

989
00:51:16,062 --> 00:51:17,673
I never would have thought of that.

990
00:51:18,159 --> 00:51:19,160
And it's just kind of fun stuff.

991
00:51:19,160 --> 00:51:21,242
And like the dermal rolling, I never would
have thought of.

992
00:51:21,242 --> 00:51:24,765
I actually saw it on a TikTok and I went,
huh, I wonder if that actually works.

993
00:51:24,765 --> 00:51:29,791
So I bought a dermal roller that has some
of the longer needles, rolled it across

994
00:51:29,791 --> 00:51:33,514
and then used my hyaluronic acid and some
of the other skin farming stuff I use on

995
00:51:33,514 --> 00:51:33,975
my face.

996
00:51:33,975 --> 00:51:36,297
And I went, oh my God, that actually
works.

997
00:51:36,618 --> 00:51:37,878
So it can work.

998
00:51:38,702 --> 00:51:40,025
that's so cool.

999
00:51:40,167 --> 00:51:41,167
That's awesome.

1000
00:51:41,167 --> 00:51:42,307
So it's fun stuff.

1001
00:51:42,307 --> 00:51:48,091
And it's also just empowering women that,
because you had a cesarean, you don't, it

1002
00:51:48,091 --> 00:51:52,835
doesn't have to be the end, but I wish we
could do a better job helping women

1003
00:51:52,835 --> 00:51:54,296
realize that yes, you had a cesarean.

1004
00:51:54,296 --> 00:51:57,178
Sometimes it was voluntary, sometimes it's
not voluntary.

1005
00:51:57,478 --> 00:52:01,961
And you can get past it, but it requires a
little bit of work.

1006
00:52:02,682 --> 00:52:06,204
And also giving yourself grace and telling
other people that yeah, you had serious

1007
00:52:06,204 --> 00:52:07,565
abdominal surgery.

1008
00:52:07,565 --> 00:52:09,826
You don't blow it off, you take it
seriously.

1009
00:52:10,178 --> 00:52:10,570
Yeah.

1010
00:52:10,570 --> 00:52:11,197
Mm-hmm.

1011
00:52:11,197 --> 00:52:14,738
Exactly, but that there's hope that like,
you know, there's all these things that

1012
00:52:14,738 --> 00:52:18,620
you might be experiencing like there's
little fixes for each one It can feel

1013
00:52:18,620 --> 00:52:21,942
overwhelming, you know, I think that
there's been a lot of great solutions in

1014
00:52:21,942 --> 00:52:25,743
this episode But I also think it's
encouraging to know that like you don't

1015
00:52:25,743 --> 00:52:29,505
have to accept that like this is what's
going on Like you'll always have a gap

1016
00:52:29,505 --> 00:52:33,467
between your ab muscles or you'll always
pee on yourself or you know, you'll have

1017
00:52:33,467 --> 00:52:37,029
you know issues with You know, whatever it
might be.

1018
00:52:37,029 --> 00:52:39,590
There's all these different solutions and
resources

1019
00:52:40,087 --> 00:52:44,090
And there are, and no problem.

1020
00:52:44,090 --> 00:52:47,412
And it's really just nice being able to
help teach women that just because you

1021
00:52:47,412 --> 00:52:50,575
think you're doing your Kegels correctly,
there's a really good chance that you're

1022
00:52:50,575 --> 00:52:51,996
not unfortunate.

1023
00:52:52,356 --> 00:52:55,559
And get to someone, find someone that can
help you.

1024
00:52:55,579 --> 00:52:57,760
And unfortunate is probably not your
grandma.

1025
00:52:57,861 --> 00:53:03,025
It might not be your mom, unless she's
like one of us that knows the field, but

1026
00:53:03,025 --> 00:53:04,866
plug away and work at it.

1027
00:53:05,751 --> 00:53:09,052
I get people a lot for a lot and they've
gone to other physios and it didn't help

1028
00:53:09,052 --> 00:53:10,633
out as much as they hoped.

1029
00:53:10,653 --> 00:53:13,555
And then they can get to me, they're like,
oh my God, they didn't teach us this where

1030
00:53:13,555 --> 00:53:14,855
I was before.

1031
00:53:14,996 --> 00:53:19,158
Because we all have different school boxes
and we can all teach how to work exercise

1032
00:53:19,158 --> 00:53:24,261
and the adductors and the hip muscles all
overflow to the pelvic floor.

1033
00:53:24,301 --> 00:53:29,844
So if you just have a strong hip, glute
adductors, you're setting your pelvic

1034
00:53:29,844 --> 00:53:30,765
floor up for success.

1035
00:53:30,765 --> 00:53:34,266
So if they're not strong, then the success
of Lone Watch out.

1036
00:53:37,802 --> 00:53:38,524
That's amazing.

1037
00:53:38,524 --> 00:53:40,651
Like all the information is just so
fascinating.

1038
00:53:40,651 --> 00:53:42,055
I'm literally just absorbing all of it.

1039
00:53:42,055 --> 00:53:43,237
Like I had...

1040
00:53:44,234 --> 00:53:45,154
No idea.

1041
00:53:45,154 --> 00:53:49,976
Like, I know about the pelvic floor.

1042
00:53:49,976 --> 00:53:55,879
I know the importance, but the detail and
the care and all the stress, everything,

1043
00:53:55,879 --> 00:53:56,659
it's so fascinating.

1044
00:53:56,659 --> 00:53:59,360
And I know it's gonna help so many people
that are listening.

1045
00:53:59,461 --> 00:54:03,122
And like we've been talking about this
entire time, it's just, it's so common for

1046
00:54:03,122 --> 00:54:07,684
us to keep everything bottled up inside,
to just not talk about things.

1047
00:54:08,205 --> 00:54:13,407
Or if we do say something and then our
mom, our sister, our grandma, our aunts,

1048
00:54:13,407 --> 00:54:14,148
or somebody

1049
00:54:14,148 --> 00:54:15,990
like, oh no, that's just how it's supposed
to be.

1050
00:54:15,990 --> 00:54:18,452
It's like, no, no it's not.

1051
00:54:19,173 --> 00:54:20,074
It is not.

1052
00:54:20,074 --> 00:54:23,579
We can fix this, we can find a solution
for this, we can work towards this, and

1053
00:54:23,579 --> 00:54:26,602
you can be like the best version of you
for yourself and for your family.

1054
00:54:26,602 --> 00:54:28,284
It's just absolutely fascinating.

1055
00:54:28,284 --> 00:54:28,641
It is.

1056
00:54:28,641 --> 00:54:30,879
Yeah, I love it.

1057
00:54:30,879 --> 00:54:35,220
So one of the muscles in the pelvic floor,
there are several in it, but it's grouped

1058
00:54:35,220 --> 00:54:36,921
together and called the levator anus.

1059
00:54:36,921 --> 00:54:40,742
And it's like the rotator cuff, like there
are four muscles there, but we just call

1060
00:54:40,742 --> 00:54:41,862
it the rotator cuff.

1061
00:54:41,862 --> 00:54:46,763
So in part of the levator anus, it very is
much like the levator scapula.

1062
00:54:46,823 --> 00:54:51,225
We put tension in the levator scapula and
then you lose your neck.

1063
00:54:51,525 --> 00:54:54,886
And then they're really like, okay, I need
to straighten things back out and relax.

1064
00:54:54,886 --> 00:54:57,766
If a person notices their shoulders are
lifting,

1065
00:54:58,215 --> 00:54:59,215
with their pelvic floor.

1066
00:54:59,215 --> 00:55:02,738
It's like there's a full imaginary line
that puts them together.

1067
00:55:02,738 --> 00:55:07,101
So if you notice you're shrinking up your
shoulders, wiggle them out, and then also

1068
00:55:07,101 --> 00:55:10,382
try to find your pelvic floor and let it
relax.

1069
00:55:11,702 --> 00:55:14,445
And then close your elevator doors, right?

1070
00:55:15,566 --> 00:55:17,328
That's like such a great analogy.

1071
00:55:17,328 --> 00:55:26,878
I'm gonna be like, hey, Mandy, did you
close your elevator doors today?

1072
00:55:26,878 --> 00:55:28,819
First text you get from me in the morning.

1073
00:55:31,342 --> 00:55:32,082
Yeah.

1074
00:55:33,306 --> 00:55:33,864
And it's so.

1075
00:55:33,864 --> 00:55:37,708
We're gonna text you like a week from now
and be like, hey, our elevator doors are

1076
00:55:37,708 --> 00:55:38,651
fantastic.

1077
00:55:38,651 --> 00:55:39,911
My door got stuck.

1078
00:55:43,652 --> 00:55:47,193
And then it's even also teaching people
like to think of your pelvic floor, even

1079
00:55:47,193 --> 00:55:48,953
as like that elevator shaft.

1080
00:55:49,134 --> 00:55:51,814
You might not always be able to say, is it
open or is it closed?

1081
00:55:51,874 --> 00:55:53,675
But did your elevator like stuck on the
10th floor?

1082
00:55:53,675 --> 00:55:58,076
Do you feel like thing is just stuck or is
it actually all the way down to lobby?

1083
00:55:58,556 --> 00:56:00,977
Elevator can get down to the lobby.

1084
00:56:01,197 --> 00:56:05,458
Sometimes we just have to teach it to do
so because we've been storing stress there

1085
00:56:05,458 --> 00:56:06,718
for so long.

1086
00:56:06,935 --> 00:56:09,283
It just doesn't know it's capable of going
down.

1087
00:56:12,759 --> 00:56:16,180
Um, one of my favorite schools, it's a
little thing called the Perry fit.

1088
00:56:16,500 --> 00:56:21,301
And it is a blue tooth device.

1089
00:56:21,562 --> 00:56:27,623
It looks very vibrator ish and you insert
it and it actually has like games you can

1090
00:56:27,623 --> 00:56:30,624
play on your phone that actually teaches
you how to better.

1091
00:56:30,624 --> 00:56:35,626
It did use like how to better release your
pelvic floor.

1092
00:56:35,906 --> 00:56:38,031
And, um, I was.

1093
00:56:38,031 --> 00:56:41,793
kind of using it one night and I'm like,
it looks like a Mario Brothers, the one

1094
00:56:41,793 --> 00:56:42,993
that I was playing.

1095
00:56:43,053 --> 00:56:47,976
And I couldn't get the Mario cart to jump
over the little tube.

1096
00:56:47,976 --> 00:56:49,677
And my husband's like, give it here.

1097
00:56:49,677 --> 00:56:53,919
And he grabs my phone and he's like, your
phone is broke, it won't go.

1098
00:56:53,919 --> 00:56:56,320
I'm like, oh baby, you don't have the
joystick.

1099
00:56:56,320 --> 00:56:57,421
I think he's like, I'm sorry, what?

1100
00:56:57,421 --> 00:57:00,148
I'm like, you don't got the joystick,
baby, it's there.

1101
00:57:00,148 --> 00:57:02,714
putting this in my Amazon storefront right
now.

1102
00:57:02,714 --> 00:57:03,935
Oh my gosh.

1103
00:57:04,043 --> 00:57:07,044
I was actually looking at your Amazon
storefront and I need to get with you to

1104
00:57:07,044 --> 00:57:09,085
figure out how did you do that?

1105
00:57:09,085 --> 00:57:11,767
I have so many patients say you have so
many recommendations.

1106
00:57:11,767 --> 00:57:12,988
You need that Amazon storefront.

1107
00:57:12,988 --> 00:57:14,308
And I'm like, I don't know what that is.

1108
00:57:14,308 --> 00:57:15,289
I'm old.

1109
00:57:17,050 --> 00:57:17,630
Oh, we're going to.

1110
00:57:17,630 --> 00:57:18,630
That'd be awesome.

1111
00:57:18,767 --> 00:57:19,343
totally.

1112
00:57:19,343 --> 00:57:22,508
because if there's some people that have
questions, you can just be like, here it

1113
00:57:22,508 --> 00:57:24,050
is, here it is, here it is.

1114
00:57:24,070 --> 00:57:25,372
It's so helpful.

1115
00:57:25,935 --> 00:57:26,953
I need to find that.

1116
00:57:26,953 --> 00:57:30,014
exists on trying to help people make
things easier.

1117
00:57:30,014 --> 00:57:34,995
That's my favorite thing to do is I love
hacks and tips and tricks, because I live

1118
00:57:34,995 --> 00:57:36,035
for that stuff.

1119
00:57:36,056 --> 00:57:39,296
My whole cardio session is just looking
for tips and tricks on TikTok.

1120
00:57:39,296 --> 00:57:40,517
It just passes my time.

1121
00:57:40,517 --> 00:57:41,477
It's so fun.

1122
00:57:41,477 --> 00:57:42,877
So I love to do that for other people.

1123
00:57:42,877 --> 00:57:47,819
So the fact that there is this little
device that can help somebody, and also I

1124
00:57:47,819 --> 00:57:49,940
think it sounds like a little fun activity
to do as well.

1125
00:57:49,940 --> 00:57:52,800
So I'm totally in.

1126
00:57:52,800 --> 00:57:53,094
Yeah.

1127
00:57:53,094 --> 00:57:54,095
progress is.

1128
00:57:54,095 --> 00:57:58,680
And if this is your squeeze, it says,
okay, you're strong, but you also need to

1129
00:57:58,680 --> 00:57:59,560
relax.

1130
00:57:59,721 --> 00:58:02,664
And then if you're kind of weak, it's
like, no, there, there you go.

1131
00:58:02,664 --> 00:58:04,286
And it just helps you find that out.

1132
00:58:04,286 --> 00:58:05,169
And it's so objective.

1133
00:58:05,169 --> 00:58:07,924
so I can put it in the show notes because
I'm sure.

1134
00:58:07,924 --> 00:58:09,208
just about to say that.

1135
00:58:09,208 --> 00:58:11,252
Like that's so that can be so helpful.

1136
00:58:11,661 --> 00:58:13,642
I know what I'm gonna get you for your
birthday, Mandy.

1137
00:58:16,286 --> 00:58:18,468
I'm gonna get you one for your birthday.

1138
00:58:19,831 --> 00:58:21,332
They come in colors?

1139
00:58:23,355 --> 00:58:24,617
God, I just have to keep away from the
kids.

1140
00:58:24,617 --> 00:58:26,438
I'm like, I want to play with that.

1141
00:58:26,759 --> 00:58:27,359
No.

1142
00:58:28,363 --> 00:58:31,970
My daughter, when she was younger,
actually did kind of grab something and

1143
00:58:31,970 --> 00:58:34,614
I'm like, ooh, honey, not that.

1144
00:58:35,151 --> 00:58:36,196
Not that.

1145
00:58:36,335 --> 00:58:38,115
Nope.

1146
00:58:38,115 --> 00:58:39,316
But there is the Perryfit.

1147
00:58:39,316 --> 00:58:43,037
And I usually gear my patients towards the
Perryfit because it's really the most,

1148
00:58:43,638 --> 00:58:45,459
it's the most inexpensive one on the
market.

1149
00:58:45,459 --> 00:58:51,461
So you can get their last year's model for
$120 or the newer model for $140.

1150
00:58:52,542 --> 00:58:53,943
Elvie is out there.

1151
00:58:53,943 --> 00:58:56,304
Elvie is really kind of cool, but she
costs $200.

1152
00:58:56,364 --> 00:58:58,645
And she has a great market.

1153
00:58:58,645 --> 00:58:59,725
I don't know why I call her a she.

1154
00:58:59,725 --> 00:59:01,286
I think it's because it goes in a she.

1155
00:59:02,675 --> 00:59:03,755
But she's 200.

1156
00:59:03,816 --> 00:59:09,240
She was actually in the Oscar grab bag,
like six years ago, which is really kind

1157
00:59:09,240 --> 00:59:09,800
of cool.

1158
00:59:09,800 --> 00:59:13,283
So I think they were hoping to like
promote it.

1159
00:59:13,764 --> 00:59:15,845
But I think a lot of stars did it ago.

1160
00:59:17,447 --> 00:59:20,169
And then there's another project out there
called the Ami.

1161
00:59:20,269 --> 00:59:22,010
I don't know a lot about that.

1162
00:59:22,351 --> 00:59:25,093
So LV and Harry said are

1163
00:59:26,041 --> 00:59:30,446
Why don't we get a little sponsorship for
bikinis after babies for the Berryfit?

1164
00:59:30,446 --> 00:59:32,027
Maybe they need an ambassador.

1165
00:59:34,510 --> 00:59:36,152
I love being a guinea pig.

1166
00:59:36,152 --> 00:59:36,853
That's awesome.

1167
00:59:36,853 --> 00:59:37,834
I'm definitely going to try it out.

1168
00:59:37,834 --> 00:59:38,655
That sounds awesome.

1169
00:59:38,655 --> 00:59:41,378
And I'm sure there's going to be people
that are listening to this that that's

1170
00:59:41,378 --> 00:59:43,601
exactly what I'm looking for, like
something to help me.

1171
00:59:43,601 --> 00:59:46,564
So, yeah, we'll definitely link it below.

1172
00:59:47,056 --> 00:59:49,717
And I actually do recommend allow my
patients get them.

1173
00:59:49,717 --> 00:59:53,979
And yes, depending on what model you get,
it's been 120 and $200.

1174
00:59:54,580 --> 00:59:58,422
But that also means like, as we're working
together, you're able to have that

1175
00:59:58,422 --> 01:00:00,843
objectivity out on your own.

1176
01:00:01,124 --> 01:00:02,344
And yes, it does cost money.

1177
01:00:02,344 --> 01:00:05,466
And I know a lot of people are struggling
with funds right now.

1178
01:00:05,526 --> 01:00:11,430
But if you have a $40 copay to come see me
and you buy that, you can trim back from

1179
01:00:11,430 --> 01:00:13,590
the visits that you're gonna have to see
with.

1180
01:00:13,707 --> 01:00:18,290
And then we can sometimes focus on more of
that core aspect of where is the core

1181
01:00:18,290 --> 01:00:22,253
insufficient because you're taking care of
some of that public core attention on your

1182
01:00:22,253 --> 01:00:24,695
own, I can help fill in that.

1183
01:00:24,695 --> 01:00:27,478
And then it's also fun because I use
myself as a guinea pig.

1184
01:00:27,478 --> 01:00:30,760
So they're like, I was able to do this
game, but I couldn't get up there.

1185
01:00:30,760 --> 01:00:33,602
I'm like, all right, I got you, try this
exercise.

1186
01:00:34,123 --> 01:00:37,325
And then we kind of help figure it out and
like, what do we need to do to fill in the

1187
01:00:37,325 --> 01:00:38,126
gaps?

1188
01:00:38,573 --> 01:00:42,236
Yeah, I feel like that would increase
patient compliance though because it gives

1189
01:00:42,236 --> 01:00:45,919
them an activity to do versus just like,
now I want you to do 10 of these or you

1190
01:00:45,919 --> 01:00:47,180
know, they're probably not going to do it.

1191
01:00:47,180 --> 01:00:51,124
But if they have some activity or
something that they, I mean, it's just

1192
01:00:51,124 --> 01:00:55,768
like human psychology that would be more
enticing than just some paper homework.

1193
01:00:55,768 --> 01:00:56,428
So

1194
01:00:56,669 --> 01:00:58,057
that and the initial investment.

1195
01:00:58,057 --> 01:00:59,120
I always say I.

1196
01:00:59,262 --> 01:01:02,223
I always like, I really dislike when
people for like initial investment are

1197
01:01:02,223 --> 01:01:03,163
like, oh, I can't afford that.

1198
01:01:03,163 --> 01:01:07,305
It's like, okay, but listen, if you paid
this like little, like it's big, but

1199
01:01:07,305 --> 01:01:12,348
little amount, like 120, let's say you pay
that 120 now and it fixes your problem.

1200
01:01:12,348 --> 01:01:17,070
Imagine if you don't pay that and you
don't get your problem fixed and six

1201
01:01:17,070 --> 01:01:23,673
months, a year to two years later, that
120 just turned into $10,000 in a hospital

1202
01:01:23,673 --> 01:01:24,173
bill.

1203
01:01:24,173 --> 01:01:28,995
Like that's always how I like to explain
like, okay, well you don't wanna,

1204
01:01:29,136 --> 01:01:33,022
initial investment in a nutrition plan,
but you have money to go out and eat,

1205
01:01:33,022 --> 01:01:34,264
that's fine.

1206
01:01:34,264 --> 01:01:37,490
But let's look at your life here in five
years when you're pre-diabetic and you're

1207
01:01:37,490 --> 01:01:39,092
having to pay for medicine.

1208
01:01:39,393 --> 01:01:40,535
And a nutritionist.

1209
01:01:40,535 --> 01:01:41,250
Ha ha ha.

1210
01:01:41,250 --> 01:01:44,815
always like to say like what's the cost of
staying where you're at you know.

1211
01:01:44,815 --> 01:01:46,696
That's exactly it.

1212
01:01:46,696 --> 01:01:47,977
And I am always kind of intrigued.

1213
01:01:47,977 --> 01:01:50,518
We were like, I don't have time to do this
and I don't have the fun.

1214
01:01:50,899 --> 01:01:53,641
But they're up on all their binge
watching.

1215
01:01:53,881 --> 01:01:55,102
Like, see, you had time to watch TV.

1216
01:01:55,102 --> 01:01:59,025
You had time to, like, what is your screen
on your phone?

1217
01:01:59,025 --> 01:02:01,206
You spend two and a half hours on your
phone.

1218
01:02:01,807 --> 01:02:05,230
So go ahead and grab your phone and your
Perry Fit and pair them together and

1219
01:02:05,230 --> 01:02:06,230
you'll be great.

1220
01:02:06,511 --> 01:02:09,813
Like, there's ways that we can kind of
turn that back, but we really have to

1221
01:02:09,813 --> 01:02:12,254
assess what am I doing and why.

1222
01:02:12,938 --> 01:02:20,981
Right, I actually herniated my disc back
in 2022, between my L4 and L5, and dry

1223
01:02:20,981 --> 01:02:25,203
kneeling, and a lot of therapeutic stuff
helped me, saved me from having to have

1224
01:02:25,203 --> 01:02:26,023
surgery.

1225
01:02:26,624 --> 01:02:28,965
And that was what got me.

1226
01:02:28,965 --> 01:02:34,267
And to this day, I preach this all the
time, but if I have time, because I had to

1227
01:02:34,267 --> 01:02:38,369
go see a therapist and everything, if I
have time to watch a TV show, like not

1228
01:02:38,369 --> 01:02:42,611
even a movie, but a 45-minute TV show, I
can lay in my living room floor

1229
01:02:43,052 --> 01:02:51,677
boring, you know, PT, pelvic floor tilt,
all this stuff I had to do for my hips,

1230
01:02:51,677 --> 01:02:52,498
everything.

1231
01:02:52,498 --> 01:02:53,819
But I can lay there and do that.

1232
01:02:53,819 --> 01:02:58,742
And so now it's kinda, it's gotten me into
now, like that's when I do my ab routine

1233
01:02:58,742 --> 01:02:59,683
or my vacuums.

1234
01:02:59,683 --> 01:03:03,405
And you know, if you have time to lay
there and watch TV, like all you gotta do

1235
01:03:03,405 --> 01:03:06,588
is lay on your floor and just do this
additional things.

1236
01:03:06,588 --> 01:03:09,309
Like it's no different and you feel
accomplished.

1237
01:03:09,667 --> 01:03:16,109
And it's like for me, I've got a, a swim
bike right in front of our TV.

1238
01:03:16,109 --> 01:03:17,950
Well, it's actually behind the couch.

1239
01:03:17,950 --> 01:03:22,412
So often when I get up in the morning, I
literally drag my butt out of bed, humble

1240
01:03:22,412 --> 01:03:27,454
down the step and I will start cycling in
the morning because the TV's on.

1241
01:03:27,454 --> 01:03:29,935
I'm going to watch the news, kind of see
what's going on, what's the weather.

1242
01:03:29,935 --> 01:03:32,256
Cause the kids are going to ask first
thing she gets up.

1243
01:03:32,356 --> 01:03:36,117
And it's just a little bit of light
movement and it is bad that there's a

1244
01:03:36,117 --> 01:03:38,718
water holder on it and I will put my
coffee.

1245
01:03:39,272 --> 01:03:40,798
along with my water.

1246
01:03:40,922 --> 01:03:42,718
Cycle a little bit, get the blood flow
going.

1247
01:03:42,718 --> 01:03:43,838
the same thing.

1248
01:03:43,838 --> 01:03:48,920
Like I'm laughing because I literally
throw myself out of bed in pajamas, grab

1249
01:03:48,920 --> 01:03:53,061
my water and go downstairs in the garage
and just like watch TV and do like my

1250
01:03:53,061 --> 01:03:56,142
cardio just to get like, get it done.

1251
01:03:56,142 --> 01:03:58,143
I'm gonna watch TV in bed anyways.

1252
01:03:58,143 --> 01:04:00,424
I might as well get some movement.

1253
01:04:00,604 --> 01:04:01,464
That's why I was laughing.

1254
01:04:01,464 --> 01:04:03,461
I'm like, I do the same thing.

1255
01:04:03,461 --> 01:04:05,043
Yeah, I do too, yep.

1256
01:04:05,427 --> 01:04:10,408
And I teach my patients, I call it a
functional lunge series, very tight, be

1257
01:04:10,408 --> 01:04:13,829
like lunge, it's a forward lunge and back
lunge aside, like a rotation.

1258
01:04:13,829 --> 01:04:16,150
I do these like, when do you do these?

1259
01:04:16,150 --> 01:04:19,531
I'm like either first thing in the morning
or the very last thing at night.

1260
01:04:19,531 --> 01:04:23,412
Because if you do 10 each direction,
you're just telling your joints and your

1261
01:04:23,412 --> 01:04:25,873
blood flow to kind of kill it out.

1262
01:04:25,973 --> 01:04:26,633
It's movement.

1263
01:04:26,633 --> 01:04:31,534
Like you don't necessarily do a lot every
single day, but you'll at least have

1264
01:04:33,759 --> 01:04:38,474
And it's alarming how sedentary life is
right now for a lot of people.

1265
01:04:38,517 --> 01:04:39,682
Yeah, 100%.

1266
01:04:39,682 --> 01:04:39,842
Yeah.

1267
01:04:39,842 --> 01:04:40,523
Wow.

1268
01:04:43,047 --> 01:04:46,653
I left, I was really proud of my cousin,
she got a sit to stand desk, and she's got

1269
01:04:46,653 --> 01:04:48,014
like one of those walkers.

1270
01:04:48,736 --> 01:04:53,022
So she actually stands at a desk and walks
and then types all of her paperwork.

1271
01:04:55,157 --> 01:04:58,180
I think that's great though, that's more
activity, more steps and you know

1272
01:04:58,180 --> 01:05:00,122
everybody could move a little bit more.

1273
01:05:00,122 --> 01:05:03,605
I mean especially when we get our cold
winters here too and people are just stuck

1274
01:05:03,605 --> 01:05:07,189
indoors and what not but just walking.

1275
01:05:07,189 --> 01:05:10,312
I mean we always say that's like the best
form of cardio for sure.

1276
01:05:11,011 --> 01:05:14,593
Um, I lived in Arizona for a long time and
I think people were just more fit in

1277
01:05:14,593 --> 01:05:18,856
Arizona than they are here because it's
great, sunny weather all the time.

1278
01:05:19,457 --> 01:05:21,159
You want to be outside here winter.

1279
01:05:21,159 --> 01:05:23,521
I'm like, I don't, I don't want to go for
a walk today.

1280
01:05:23,521 --> 01:05:27,704
I need to find that for a five K next
month and I haven't done enough for it.

1281
01:05:27,704 --> 01:05:31,566
So I need to like strap on the sluts and
go out there, but yeah.

1282
01:05:35,078 --> 01:05:35,605
that.

1283
01:05:35,605 --> 01:05:37,506
we have hit an hour.

1284
01:05:37,506 --> 01:05:39,487
That happened really fast.

1285
01:05:39,587 --> 01:05:41,608
We could have probably talked to you all
day, Tina.

1286
01:05:41,608 --> 01:05:46,691
I really, really appreciate your expertise
and so much great information that you

1287
01:05:46,691 --> 01:05:47,552
shared today.

1288
01:05:47,552 --> 01:05:48,693
I really, really appreciate it.

1289
01:05:48,693 --> 01:05:53,876
So how can our listeners find you if they
are interested in coming and seeing you

1290
01:05:53,876 --> 01:05:55,056
for therapy?

1291
01:05:56,219 --> 01:05:58,180
I work at Mercy in St.

1292
01:05:58,180 --> 01:05:58,640
Louis.

1293
01:05:58,640 --> 01:06:00,640
I'm at our Crestwood office.

1294
01:06:00,721 --> 01:06:06,043
And so basically in our Crestwood office
is off at Watson and Lemberg here in St.

1295
01:06:06,043 --> 01:06:06,843
Louis.

1296
01:06:07,484 --> 01:06:09,624
The phone number there is 314-965-7171.

1297
01:06:12,386 --> 01:06:17,188
And if anyone ever has any questions, I am
on Instagram and it's just sena.pattystl.

1298
01:06:19,069 --> 01:06:21,930
And send me some Instagram messages.

1299
01:06:21,930 --> 01:06:23,207
I am on Facebook.

1300
01:06:23,207 --> 01:06:26,173
I think it says Tina Patty, but I'm really
not sure.

1301
01:06:26,173 --> 01:06:28,559
I don't activate my Facebook as much.

1302
01:06:28,559 --> 01:06:33,340
so everybody can just click in the show
notes and find you and...

1303
01:06:33,340 --> 01:06:34,780
yeah, send me an instant message.

1304
01:06:34,780 --> 01:06:35,841
And if you're not in the St.

1305
01:06:35,841 --> 01:06:39,083
Louis area, but still very curious and
just want to figure out, okay, where can I

1306
01:06:39,083 --> 01:06:40,403
go in my area?

1307
01:06:40,403 --> 01:06:41,804
We can help you find that.

1308
01:06:41,804 --> 01:06:46,347
And it's just making sure that you find
the resources, whether it is a pelvic

1309
01:06:46,347 --> 01:06:49,969
floor physio, if you're still pregnant or
just your alignment's off, helping you

1310
01:06:49,969 --> 01:06:54,972
find a Webster training and just helping
you find the people help put you together

1311
01:06:54,972 --> 01:06:56,873
in the manner that you need.

1312
01:06:57,413 --> 01:06:57,953
Yeah.

1313
01:06:57,953 --> 01:07:00,174
So either Tina dot Patty.

1314
01:07:00,395 --> 01:07:06,178
for Insta, Tina Patty Facebook, or at the
office at 314-965-7171.

1315
01:07:08,299 --> 01:07:12,261
My front office woman's name is Denisha
and she is fabulous.

1316
01:07:13,001 --> 01:07:15,382
She runs my life and she does some very
well.

1317
01:07:16,293 --> 01:07:17,479
Awesome.

1318
01:07:17,479 --> 01:07:18,218
Great.

1319
01:07:18,218 --> 01:07:19,859
you so much for coming on today.

1320
01:07:19,859 --> 01:07:21,839
All the information is going to help so
many people.

1321
01:07:21,839 --> 01:07:25,961
And like Jillian said, we'll have all the
information in the show notes below.

1322
01:07:25,961 --> 01:07:31,262
And there's, you know, you have access to
this, you know, via YouTube, Apple,

1323
01:07:31,262 --> 01:07:36,044
Spotify, so everybody can listen or watch
however is the easiest for them.

1324
01:07:36,044 --> 01:07:39,825
But thank you so much for joining us
today.

1325
01:07:39,825 --> 01:07:40,240
Yeah.

1326
01:07:40,240 --> 01:07:44,102
And I have to say, I am now legit in my
daughter's eyes because since you guys

1327
01:07:44,102 --> 01:07:47,904
have a YouTube, mom is on YouTube.

1328
01:07:47,904 --> 01:07:48,865
I am now a hero.

1329
01:07:48,865 --> 01:07:51,786
All I had to do was to get on YouTube to
get some kid respect.

1330
01:07:53,844 --> 01:07:54,624
Awesome.

1331
01:07:54,624 --> 01:07:56,085
Well, thanks again, Tina.

1332
01:07:56,085 --> 01:07:58,346
Thank you everybody for listening.

1333
01:07:58,946 --> 01:07:59,847
Yes.

1334
01:07:59,847 --> 01:08:02,488
All right.

1335
01:08:03,008 --> 01:08:03,576
You too.

1336
01:08:03,576 --> 01:08:06,358
at least as far as some of my patients
when they're asking, where do I go for

1337
01:08:06,358 --> 01:08:07,478
some more help?

1338
01:08:07,879 --> 01:08:11,201
I now know where I will actually be
reaching out to you because I need some

1339
01:08:11,201 --> 01:08:16,124
assistance because I've forgotten how to
do a lot of things correctly.

1340
01:08:16,124 --> 01:08:17,745
And I wanna go to that next level.

1341
01:08:17,745 --> 01:08:21,007
So I am gonna be plugging you guys to my
patients.

1342
01:08:21,007 --> 01:08:25,089
And once again, I'm like the perfect
guinea pig and will try about anything.

1343
01:08:25,089 --> 01:08:26,909
So I hope to reach out to you guys.

1344
01:08:26,909 --> 01:08:29,715
to have you, absolutely.

1345
01:08:29,715 --> 01:08:30,816
Awesome.

1346
01:08:30,975 --> 01:08:34,444
Yeah, thank you so much, Tina, and bye
guys, thank you for listening.

1347
01:08:34,779 --> 01:08:35,194
Bye!

1348
01:08:35,194 --> 01:08:35,656
it easy guys.

1349
01:08:35,656 --> 01:08:36,098
Thank you.