Published author, fitness trainer, and urogynecologist Dr. Aldene Zeno is poised to expand the narrative on Black maternal health. In her new book, “Black Mama Magic,” she argues that current discourse on Black maternal health often begins and ends with health disparities and poor...

Dr. Kristal Lau, a Physician-turned-Postpartum Wellness Consultant, is the author of ‘Postpartum 30’. Kristal brings over 10 years of combined experience and knowledge in clinical medicine, scientific research, and public health including her personal experiences as an Asian expat in...

Pelvic health is a balance between effort and ease. 

We need to lengthen and strengthen. I often lengthen first to get rid of the tension that may interfere with the ability of the muscles to contract fully and move through their full range of motion but it is also nice to lengthen and...

As most of you know, I had surgery for my rectocele prolapse in December.  I had a great experience, positive outcome and am feeling very happy with my decision.

I went through the process very informed, knowing what to ask, how to prepare, recover and return to activities of daily...

5 Ways to Get Your Bum Back After Pregnancy

During pregnancy your centre of gravity shifts and many women try to counterbalance that shift by tucking their tailbone, overusing the posterior pelvic floor muscles and under-using the glutes.

This result is a flattened backside that can’t fill...

How to Exercise While Pregnant

Everyone knows the benefits of exercise. Pregnancy is a time when exercise is key, not only for mom but for the benefit of babe' too! 

How Exercise Benefits Your Baby

An exercise physiologist named Linda May looked at the benefits of exercise on the fetuses of...

The Components of the Inner Core

Your core is probably the most impacted part of your body in pregnancy, birth and postpartum. Yet, it gets little to no attention.  Most people think of the core as being the six-pack and the low back; they are correct, to an extent, but let’s look a...

Recovering After a Perineal Tear

The possibility of a perineal tear is probably the number one fear of pregnant women – how the heck am I going to push a baby out of my vagina and stay in one piece!?!

Episiotomy used to be a routine procedure that was once thought to help increase the...

Fitness in pregnancy is key but there is something you absolutely need to keep in mind - be specific. There is a principle in fitness called the Principle of Specificity. It states that the best way to develop physical fitness for your event or activity is to train the body as closely as possible...