When I used to shop for workout shoes, I never even thought about the impact my shoes had on my pelvic floor. Instead, I focused on the fun aspects of shoe shopping!

You were probably just as surprised as I was to learn that the shoes you wear play a critical role when training your pelvic floor. Pelvic floor muscles play a crucial role in overall health and well-being. For mamas like us, strengthening these muscles helps with bladder control and preventing pelvic organ prolapse. 

In this article, we’ll dive into the best shoes to wear when strength training as well as why it’s important to wear minimalist shoes when training your pelvic floor.

What Kind of Shoes Should I Wear When Strength Training? 

When choosing workout shoes, ditch the fluffy sneakers with tons of cushion. 

Instead, make sure your shoes are bendable, have a wide toe box, and minimal (to no) heel drop. This is especially applicable when lifting weights. 

Why it’s Important to Wear Minimalist Shoes When Training Your Pelvic Floor 

1. Relaxed Pelvic Floor Muscles

Flat, minimalist shoes encourage a barefoot-like walking pattern, reducing strain on the pelvic floor and allowing the pelvic muscles to stay naturally relaxed.

2. Improved Kinesthetic Sense

Traditional shoes with thick soles and arch support can reduce your body’s awareness of its movement in your feet (known as your body’s kinesthetic sense). 

3. Greater Sensory Feedback From Ground

Minimalist shoes with thinner soles and wider toe boxes offer stronger sensory feedback from the ground, encouraging your feet and core muscles to actively engage. This heightened awareness can lead to better control and activation of your pelvic floor muscles during exercise and daily activities.

4. Promotes Natural Foot Strength

Our feet are designed to be strong and flexible, acting as the foundation for our entire body. Traditional shoes with extra cushion and support can weaken the muscles in our feet, which leads us to rely on external support.  Minimalist shoes allow your feet to move naturally, encouraging these muscles to work harder. This ultimately contributes to a stronger core and pelvic floor.

5. Enhances Gait Efficiency

The way we walk can impact our pelvic floor health. Studies have found that minimalist shoes may promote a more natural gait, reducing stress on the knees and hips. This improved gait can also lead to better engagement of the core muscles, including the pelvic floor, for better stability and support.

6. Bonus: Minimalist Shoes Improve Running Speed and Longevity

If you’re a runner, this study also found that minimalist shoes are the best type of shoe to wear to maximize speed and longevity. 

Final Takeaways

Minimalist shoes can be a valuable tool, but they shouldn’t replace dedicated pelvic floor exercises. Pelvic floor training is still key. 

Join me at Get Mom Strong to get in the best shape of your life, maintain a healthy diet and lifestyle (without gross dieting), and strengthen your pelvic floor.

The post Why Wear Minimalist Shoes When Training Your Pelvic Floor appeared first on Get Mom Strong.

I hate to state the obvious, but if your jeans don’t fit properly, it is more than okay to buy a bigger size. Our clothes are supposed to fit our body…not the other way around.

I also 10/10 recommend pants with some stretch and give.

Why Tight Jeans are Bad for You

When our waistband is too tight, it cuts off our body’s natural breathing pattern. When we inhale, our rib cage is meant to expand like an umbrella. Overflow of the breath should go down into our tummy. This helps with stress, our digestive system, and even helps bring balance to the pelvic floor.

When we can’t comfortably breathe down into our bodies, we start breathing up into our chests. This creates a stress response, limits the pelvic floor and well, it feels like poo anyway.

My Top 4 Jeans for Moms

I’ve tried all the jeans for my twin-skin clad belly, thick thighs, and athletic backside. Here are the winners.

1. Levi Ribcage ($69)

Is it dramatic to say that these jeans are the best things that have ever happened to me as it relates to clothing?

They stretch. They have a v-seam to enhance the backside. And (drum roll), they really STRETCH! I have them in two colors and they are my go-to. I am wearing a size 26 here.

2. ZMPSIISA Women High Waisted Cargo Pants ($37)

Most 2000s trends that have returned have made me sad. Not you, cargo pant. I’m here for it.

These are great because they are super affordable, stylish, and the waistband is stretchy in the back. Not quite maternity pants-stretchy, but pretty close!

I am wearing a size small, but I feel like I could have gone with a medium for a baggier look.

3. Free People Jayde Jeans ($98)

They are like leggings, but they are jeans. If you can swing the price point, grab these NOW. The cut is cute. It makes my short legs look a mile long.

I am 5’3 and got a 27 short for reference. They fit perfectly!

4. Levi’s Women’s Ribcage Bell Bottom Jeans ($48)

These jeans are a total win for busy moms. They’re soft, comfortable, and move with you—no pinching, no sagging, just a great fit that feels good all day. The high-quality fabric holds up, and they look just as good dressed up as they do for everyday wear. Easy, flattering, and effortlessly put together—exactly what we need.

The post Best Jeans for the Strong Mom Bod appeared first on Get Mom Strong.

Many of us start sucking in long before having kids. It often starts in adolescence as we become aware of society’s expectation for women to be thin. We feel self-conscious about our bodies, so we begin sucking it all in. But, sucking in your stomach is not helpful.

Why Is Sucking in Your Stomach Bad?

You might think sucking or holding your stomach muscles in makes it look flatter. When you grip your abs frequently, you can end up creating a tummy pooch and pelvic floor issues.

The core is a pressure system. Imagine a balloon; if you squeeze or put a kink in the middle of it, air will be forced up or down.

Your core works in a similar way. Sucking it in creates a kink, pushing pressure downward, which can cause pelvic floor dysfunction. Or, it pushes pressure upward causing acid reflux, indigestion, neck and back pain. Your breathing gets out of whack because you can’t breathe well if suck in your stomach.

Side Effects of Holding in Your Stomach

If you’re sucking in, you’re most likely “breathing backward.” This means you’re filling your chest up with air rather than breathing down into your body. Over time, this can lead to neck and shoulder pain, headaches and even an increase in anxiety.

Look at how your kid breathes, especially if they’re young. You’ll see their little tummies gently rise and fall with each breath, which is how we were designed to breathe.

Stop Stomach Gripping

If you grip your stomach a lot, your upper abdominal muscles become tighter and your lower abdominal muscles become weaker. Physical therapists call this “Hourglass Syndrome.” It puts extra pressure on your pelvic floor. This increases the likelihood of pelvic organ prolapse.

Gripping for an extended period of time can cause incontinence, urine leakage and pelvic floor tightness. You may inadvertently be creating a lower belly pooch.

Sucking in can also cause or lead to:

• Pain during intercourse
• Constipation/lowered motility because you cannot take a proper deep breath. Proper breathing massages your insides and keeps things moving.
• Muscular imbalance: people frequently grip their upper abs in an attempt to improve core stability, but they’re not engaging their core correctly. This leads to imbalances.

Let’s Fix It: Stop Sucking In Your Tummy

Catch yourself. Sucking in can become a subconscious habit, especially if you’ve been doing it for years. Check in with yourself and if you’re doing it, stop!

Relax and breathe. Breathe in through your nose, fill up your rib cage, and let the overflow go down into your belly. Remember: we have uteruses, our bodies aren’t designed to have flat abs!

Now you know you shouldn’t suck in, but how is sucking in your tummy different from engaging your core?

They’re two very different things. Stomach gripping can lead to a variety of health issues. Activating your transverse abdominals engages your core. A strong core supports your spine, pelvis, and pelvic floor muscles and helps protect you from injury.

Practice Activating Your Core 

Are you ready to ditch the habit of sucking in your stomach? Remember that breathing is your hidden superpower. Take time to learn to properly breathe and engage your core using the FREE Core Guide. It will make a big difference in both your appearance and how you feel.

The post Is Sucking In Your Stomach Bad? appeared first on Get Mom Strong.

Favorites for Expecting & New Moms

1. PAVILIA Premium Womens Plush Soft Robe Fluffy, Warm, Fleece Sherpa Shaggy Bathrobe

As moms, we are constantly on our feet! Help keep them feeling relaxed by wrapping them up in the cozy comfort of these slippers that feel like clouds!

2. CUSHIONAIRE Women’s Feather Recovery Slide Sandals with +Comfort

Summer is coming! Keep those feet feeling cool and happy. I love how these mold to my feet and are even waterproof!

3. Avidlove Women Pajamas Set Notch Collar Soft Sleepwear

Everyone needs a set of amazingly soft pajamas, and these are it! Perfect for nursing and postpartum.

4. Travel Duffel Bag, Sports Tote Gym Bag, Shoulder Weekender Overnight Bag for Women

This is an amazing multipurpose bag! It fits everything she will need for her hospital stay and can transition perfectly into a weekend getaway bag for future trips!

5. ZOCILOR Women’s Fashion Backpack Purses Multipurpose Design Handbags and Shoulder Bag

The only bag she will ever need. Use it as a purse, backpack, diaper bag. It is seriously so good and cute! I take it everywhere.

6. Pregnancy Pillow, C Shaped Full Body Pillow

Give her the gift of better sleep! This pillow is super supportive and incredibly soft. It helps ease pressure to help those aches and pains from pregnancy and postpartum.

7. Storq Signature Leggings for All Stages

A good pair of leggings is life changing. These are designed for all stages of pregnancy, postpartum, and are great for c-sections.

8. Love and Fit Strappy Back Nursing Sports Bra

It can be hard finding a good bra, let alone nursing sports bra! This bra works great while lifting weights, yoga, and running errands. So practical and stylish, total win!

Fave Beauty Items for Every Mom

1. Gold Hill Jewelry Initial Necklace

This is my all-time favorite necklace. I never take it off. It is so fun to be able to customize the initials and keep those that are special to us so close.

2. PAVOI 14K Gold Colored Lightweight Chunky Open Hoops

You can’t go wrong with these classic gold hoops! Trendy and classic, they go with any outfit or occasion!

3. Shark Flexstyle Air Styling and Drying System

I love this tool! It takes me from feeling drab to fab in no time at all! As a busy mom, it is a must!

4. BAIMEI Jade Roller & Gua Sha, Face Roller, Facial Beauty Roller Skin Care Tools, Rose Quartz Massager for Face, Eyes, Neck, Body

After a long sleepless night, this feels like heaven. It helps relieve muscle tension, reduces puffiness, and firms the skin.

5. Smashbox The Cali Contour ShapeBronzeGlow Pallet

My go-to color palette! Perfect for everyday and I love that it is all in spot! Makes getting ready as a mom a breeze!

6. Benefit Roller Lash Rollerlash Mascara Set Full Size and Mini Travel Size Set

I get asked all the time about my mascara. This is one of my favorites! I love that this set comes with a travel size so that you can keep one in your purse!

7. Benefit Cosmetics Roller Liner Eyeliner

I always feel more put together with my eyeliner! Love how it applies and glides on so smoothly.

8. BAGSMART Toiletry Bag Travel Bag with Hanging Hook

This bag is a MUST for travel! It helps keep everything organized and has room for it all! Game changer.

Favorite Sanity-Saving Kitchen Items for Busy Moms

1. Ninja DZ550 Foodi 10 Quart 6-in-1 DualZone Smart XL Air Fryer

This is one of the best purchases I have ever made. Seriously! I use it almost daily and it saves my sanity. Dinner ready in just a few minutes? Yes please!

2. Breville ESP8XL Cafe Roma Stainless Espresso Maker

Every morning I wake up, I look forward to my cup of coffee from this machine. Love, love, love.

3. Instant Pot Duo Plus 9-in-1

This should be a staple for every mom! Forgot to pull out meat from the freezer for dinner? No problem. This Instant Pot can cook anything in just a few minutes!

4. Cuisinart 14 Cup Food Processor

Chop those veggies like a champ! Makes prep time so much easier!

5. Amazon Renewed KitchenAid

The perfect mixer for all those delicious treats Mom likes to bake!

Favorites for the Active Mom

1. Feelgrounds High Rise Knit or Original Knit

My favorite shoes for lifting! They have a wide toe box, flat sole, and are flexible. Bonus points for being stylish and comfy, too!

2. Reebok Nano X2 Crosstrainers

These are my top pick for cross trainers! And they come in so many fun colors!

3. Lululemon Align High-Rise  6” Short (Splurge)

These are so good! Light weight with just the right amount of hold to still get in a full 360° breath. 

4. ColorfulKoala Women’s High Waisted Biker Shorts with Pockets 6″ Inseam Workout & Yoga Tights

High-waisted, pockets, comfortable. Every mom will love them!

5. Massage Gun

Help your mom relax and recover! Great for working out those knots!

6. Stainless Steel Water Bottle

For the mom that loves her assortment of beverages and smoothies like I do! Keep your drinks hot or cold and keep her hydrated! I love the leakproof straw lid.

7. TriggerPoint CORE Foam Massage Roller

Perfect to help warm up her muscles prior to a workout or relieve aches and soreness after.

For ALL Moms

With programs for every stage of motherhood, from pregnancy to years into postpartum, you can’t go wrong with a SLAM Gift Card for mother’s day! Choose from 1, 3 or 12 month gift options.

And for the mom who’s already a SLAM fan? Can’t go wrong with SLAM merch!

The post Mother’s Day Gift Guide appeared first on Get Mom Strong.

Let’s dive into what causes mommy wrist and how you can treat symptoms.

What is Mommy Wrist?

Mommy’s wrist is a type of tendonitis. It’s officially called de Quervain’s tenosynovitis, mommy’s thumb or baby wrist. It occurs in parents of newborn and young children from carrying, holding or feeding their baby in a way that overuses the muscles in your wrist.

The abductor pollicis longus muscle becomes painful and inflamed. This muscle controls movement and tendons in your wrists and thumb.

Most of the time, new parents will start to feel pain in the wrist or hand within the first few months of a baby’s life.

Tips for Avoiding Mommy Wrist

While not inevitable, mom wrist is very common. The best way to heal it is to let it rest. (Rest with a newborn? Right, Ashley…). You can make small changes to alleviate strain on your wrists and thumbs.

Here are some tips you can use to reduce symptoms as soon as you start to notice them, or to try to avoid it altogether.

Wear a Splint

Like all inflamed nerves and tendons, rest is the first step to healing. Wearing a wrist splint with a thumb spica gives the thumb and wrist a chance to rest as you go about most activities.

Avoiding repetitive thumb movements gives the nerves and tendons time to heal. A splint can be helpful to wear at night when you’re unaware of how your wrist is bending while sleeping.

Adjust your Hold

If you have wrist pain from holding a baby, try to keep your hand and wrist “flat.” Avoid “curling” your hand in as you pick up and hold your baby. Think of “scooping” the baby up from underneath – this will reduce stress on your thumb and wrist.

As your baby grows, the way you hold them will change. Stay aware of how you lift, hold and carry your child. Avoid awkward positions that lead to pain.

Prop the Baby During Feeding

Place a pillow underneath your baby to help raise them up as you feed (breast or bottle). The pillow takes on most of the work supporting the baby, giving your wrist and hands a break. And your neck and shoulders too – how often do we find ourselves hunching over our baby as we try to feed them?

Carpal Tunnel vs. Mommy Wrist

A related hand and wrist issue is carpal tunnel. Both cause pain and discomfort at the base of the thumb. Symptoms of carpal tunnel include numbness or tingling, due to pressure on a nerve. Tenosynovitis is an inflammation of the tendon. That’s what causes the pain, usually on the thumb side of the wrist or hand.

Thanks to fluid retention and hormonal shifts, both de Quervain’s or carpal tunnel can also occur during pregnancy. If this is you, I feel your pain! When I was pregnant with the twins, I had carpal tunnel pain so bad it would wake me up. Thankfully, pregnancy-related wrist and hand problems usually go away after childbirth.

Is it Mommy Wrist?

It’s a good idea to perform the Finkelstein test on yourself. Bend your thumb across the palm of your hand and bend your fingers down over your thumb. Then bend your wrist toward your little finger. If you feel pain on the thumb side of your wrist, you likely have mommy wrist.

Relieving Postpartum Wrist Pain

Try incorporating these tips and exercises to help relieve the pain and inflammation in your wrists. Don’t be afraid to use modifications during exercise to reduce strain on your wrists.

Roll it Out

Use a small ball, such as a lacrosse or tennis ball, to massage your hands, wrists, and up and down your forearms. Apply some pressure. This will help to release tension.

Modify Your Workout

If your workout calls for the use of a bench (or floor or wall), you can make modifications to avoid pain. This is helpful for movements that place a lot of pressure on the wrist and thumb, like push ups and planks.

Release Your Traps

Incorporate movements that help release your trapezius (upper back) muscles. Tension in your traps can work its way down your arms and into your wrists.

Mommy Wrist Treatment Options

The best treatments for mommy wrist are conservative: rest, splint and pain relief. We already covered the benefits of rest and wearing a splint. Other treatments include:

Pain Relief

Your doctor may recommend anti-inflammatory medication, like ibuprofen (Advil, Motrin). These are generally safe to take while breastfeeding, but please discuss medications with your doctor first.

If a splint or pain medication doesn’t work, a doctor may suggest corticosteroid injections.

Add Ice

Applying ice will help to reduce swelling and inflammation.

When to Call a Doctor

If you’re in significant pain or at-home treatments are not working, you may want to see a physical therapist. The therapist will review how you use your wrist and offer changes you can make to relieve stress. They can also suggest exercises to specifically help you.

Surgery is rarely necessary, although it is occasionally recommended for very serious cases.

Mommy wrist is common and not just among women. Any caregiver of young children may experience “Mommy Wrist.” With better body mechanics when you pick up, hold and nurse your baby, the pain will improve.

The post Mommy Wrist: Postpartum Wrist Pain & How To Fix It appeared first on Get Mom Strong.

Like no crap, right? Tell you something you don’t know.

It is sort of crazy when you stop to think about it. We grow humans, which literally shifts our posture. It also weakens our core and our glutes. To compensate for our stretched and weakened core, we end up in one of two postures, typically. We tend to sit in that butt-tucked under posture (posterior pelvic tilt), or a big swooping arch in the low back (anterior pelvic tilt). Sometimes we hang out in a really awesome combo (sarcasm, folks). This can be a lot on our spine and can even cause some tightness in the pelvic floor, which can lead to leaks.

After baby comes, BOOM. Our core is even more compromised and yet now we are responsible for carting around those bucket car seats from hell, bathing our toddlers, and keeping the house somewhat not disastrous.

As you work on healing your core and strengthening your body through Strong Like a Mother, this hack can sure help with the day-to-day stuff.

TRIPOD IT! Yes, I want you to move through life drawing inspo from the almighty tripod. Tripods are stable. You can’t easily tip them. Tripods don’t have back pain.

I’m about ready to drop all caps on you right now, because–yes–I’m yelling this.

THE MORE POINTS OF CONTACT THAT YOU HAVE WITH THE EARTH…the better!

Literally, be a tripod.  What do I mean by that? Instead of leaning over, do this.

1: Stagger your stance to widen your base.

2: Take your free hand and place it on your thigh.

3: Use this tripod position as you lower down.

4: Big exhale as you stand to protect your pelvic floor.

Watch this quick video. It will brain wash you real good.

Take some pressure off your back!

Now let’s get your postpartum core strong! Strong Like A Mother (SLAM) lays the foundation for healing diastasis recti, prolapse, incontinence, and back and hip pain by teaching you proper core and pelvic floor engagement. Build on this foundation with total-body workouts. There is a program path for every level of fitness.

Also be sure to follow along on Instagram for more exercise and important tips.

The post Pregnancy & Postpartum Back Pain Hack appeared first on Get Mom Strong.