Have you ever had the sensation of peeing your pants, or actually peeing your pants, while working out? Well I have, and today was no exception. If you are a first time mom or new to working out, many women experience some weakening of the pelvic floor muscles which can cause you to slightly pee your pants when working out. When you are pregnant this sensation can be exacerbated by the extra weight on your bladder and post baby this can be due to weak muscles. This is where strength training can play a huge roll in recovery!

Today’s workout involved a lot of jump roping! Due to the snow that came through Colorado my workout was limited to the indoors, but I wanted to get some cardio in. Thus, my first choice was jump roping! Turns out my one weakness, since the start of this pregnancy, has been that damn jump rope. While it may cause a few extra trips to the bathroom jump roping is a great way to increase your heart rate, burn a good number of calories and break a sweat.

Keep in mind that due my weaker pelvic floor muscles I have incorporated exercises to build these muscles up in each of my workouts. Exercises such as hip thrusts, squats, core, etc. can help build a stronger pelvic floor. I have seen a huge improvement in my own pelvic floor over the past several months. In September, at my CrossFit Competition, I immediately would feel the “peeing your pants” sensation. Today, I didn’t have any issues until the very last set on the jump rope.

The moral of this story is regardless of this fun occurrence it is important to keep working out. The benefits for mom and baby WAY out weigh the embarrassment of a little uncontrolled bladder.

As Billy Madison would say, “You ain’t cool unless you pee your pants”. Stay strong and keep working out!

Warm-Up:
500 Jump Rope

Workout:
Single Leg Stand-Ups with KB Overhead Press – 10 each side
10 Push-Ups
10 Tricep dip with feet on Fit Ball
20 Figure-8 Lunges
20 KB Mountain Climbers
10 Fit Ball Pike
15 KB Goblet Squats
100 Jump Ropes

Repeat 3 times

 

Here snowy day breakfast recipe!

Lemon Blueberry Breakfast Quinoa
Feeds 3-4 people

Ingredients:
1 cup Quinoa
2 cups Coconut or Almond milk
1 pinch of salt
3 Tbsp Maple Syrup
¾ lemon zested, ¼ squeezed juice
1 cup blueberries
2 tsp flax seed

Directions:
Rinse quinoa in a fine strainer with cold water to remove bitterness until water runs clear and is no longer frothy. Heat milk in a saucepan over medium heat until warm, 2-3 minutes. Stir quinoa and salt into the milk; simmer over medium-low heat until much of the liquid has been absorbed, about 20 minutes. Remove saucepan from heat. Stir maple syrup, lemon zest and lemon juice into the quinoa mixture. Gently fold blueberries into the mixture. Divide quinoa mixture between bowls and top with 1 tsp flax seed and serve!!!

For more breakfast recipes click here.