Hab-it Blog

So many women have been told to “do your Kegels.” They may do hundreds each day with no results. Talk about frustration! What they need to recognize is the importance and key role of their transversus abdominus (TA) muscle in relieving symptoms of pelvic floor dysfunction (including both prolapse and incontinence). [...]

I was recently diagnosed with a cystocele. Do you feel that if I continue to work out with your DVD exercises that I will recover? I’m in good health, not heavy, I work hard at home. I had 3 children with vaginal births. I am 65 and work full time sitting, and [...]

What activities can I still do while I strengthen up my pelvic area? Are swimming and OK to do?
Cycling and swimming are absolutely perfect! I like cycling because it forces you to hinge at the hips and extend/lift your chest, which draws all of your fascia and connective tissue up (this brings our [...]

I have been asked some great questions regarding sneezing and coughing and the pressure these sometimes violent actions can put on our pelvic floor. I don’t pretend to have all the answers, but our bodies usually do. Pay attention to what your body does when you sneeze.
When we sneeze, many of [...]

In my last blog, I mentioned how we have choices as they relate to our nutrition, activity, level and posture, etc. To get you thinking about what sorts of choices you might make about nutrition, I thought I would give some tips on good nutrition for a healthy body. So here we go:
Nutrition [...]

I believe they do. Our bodies are constantly remodeling throughout our lives for better or for worse. Here are some examples – we have all seen the world class athlete turn into an inactive, sedentary ex-athlete. Their body remodeled by turning their lean muscle tissue into adipose tissue. How about a [...]

If you’re a woman living with symptoms of incontinence or prolapse, this is the place to start taking back control.
You might not know what it’s called, but you certainly recognize the symptoms: a loss of bladder control when you run, jump, cough or sneeze or a feeling that the bottom is falling out. Perhaps it [...]

I have a rectocele and did pilates yesterday. I noticed that it got worse and was wondering if pilates isn’t a good option for me?
I have cautioned on pilates in the past. It is a great form of exercise as long as you are aware of your limits. Absolutely anything that causes [...]

Can you clarify how I should progress through the four workouts you have included on the Hab It DVD?
My minimum recommendation is to do a workout three times per week. This means workout #1 on Monday, workout #1 or #2 on Wednesday, and workout #1 or #2 or #3 on Friday. The speed [...]

As a physical therapist and personal trainer, I am well aware of how daunting initiating a new exercise program can be. It is with this in mind that I wanted to break down incontinence control into some simple steps. Try these today and tomorrow—ease your way into a routine that will improve your [...]