By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published Jan 2, 2020
Direct Answer
The best way to recover from a C-section is to protect your incision early: wear supportive abdominal garments, rest and avoid lifting anything heavier than your baby for several week...
Practical Baby Shower Gift Ideas
A baby shower is a tradition in many countries, including here in Canada. The exact details of the custom differ culturally, and I have even observed differences native to certain regions of Canada, but the general motivation is the same: to shower a new mother wi...
What to Include in Your Birth Plan
A common recommendation for expecting mothers is to create a birth plan: a document that gives your caregivers (midwife, doctor, doula, partner) an outline of your choices, desires and ‘no thank you’s’ while in labour. This is designed so as not to take your att...
Birthing Tips to Help Your Baby Out
During birth, your body and your baby are working together to facilitate a smooth transition into the world. Unfortunately, a lot of the lifestyle choices we make and the birth practices we pursue are actually making things a lot harder for both you and your ba...
By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published Dec 30, 2019
Direct Answer
"The core" is a team of four muscle groups — the diaphragm, the transversus abdominis, the multifidus, and the pelvic floor — nicknamed "The Core Four." They coordinate with your breat...
By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published December 29, 2019
Yes, Kegel exercises can build a stronger core, but only when you coordinate them with your breath. This technique, called the Core Breath, links your pelvic floor to your deep abdominal muscl...
Why Walking is the Ultimate Pregnancy Exercise
If I was to pick one exercise that I think every pregnant woman should do it would be... drum roll please…
Walking!!! “Walking,” you say in disbelief? You were expecting something more elaborate, right? Truth is, an exercise doesn’t have to be fa...
Fitness for Fertility
Fertility continues to be a growing area of interest in issues of reproductive health. Thankfully, there continues to be an increasing number of health professionals with knowledge, awareness and services aimed at assisting those facing fertility challenges.
An alternative ...
By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published December 25, 2019
Exercising after pregnancy the right way means restoring your deep core — pelvic floor, diaphragm, and transversus abdominis — before jumping into high-intensity workouts like bootcamp or Cros...
By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published December 24, 2019
Diastasis recti is a separation of the abdominal muscles at the linea alba that happens naturally during pregnancy as your uterus grows. It's extremely common — affecting most women by the thi...
