Breaking down the walls on our dirty little secret. #YMCCommunity

So you’ve had a baby or two…perhaps more.

Have you noticed a change in your lower lady bits? Do you leak when you exercise? Are you having trouble going number two? Maybe intercourse with your partner isn’t as comfortable as it once was, or maybe it’s now become painful? Are you feeling lower back or hip pain?

If you answered “Yes!” to any or all of these questions, then it’s time for you to see a pelvic floor physiotherapist! They will assess the status of your pelvic floor, by using real-time ultrasound as well as an internal examination.

I recently went in for a pelvic floor examination because I was experiencing several of the afore mentioned symptoms and I needed to figure out what was going on. During the ultrasound part of my exam, my pelvic floor physiotherapist showed me that my pelvic floor was not functioning as it should. I had the proper “squeeze”, however the “lift” was practically non-existent. She then performed an internal exam and discovered that I had a lot of scarring due to being pregnant and child birth. She was able to manually separate the adhesions from the walls of my cervix and vagina and I immediately felt a change and better movement when she was finished.

Photo credit: clearpassage.com

Photo credit: clearpassage.com

I am three and a half years post partum…it’s never too late to have a pelvic floor exam! My therapist told me of a client of hers that was in her seventies, went in and after her initial appointment, had immediate results affecting her urinary and digestive functions!

How AMAZING is that?!

I wasn’t aware about pelvic floor wellness until a few years ago. Chances are, you aren’t either.

After having my consultation, I DO NOT understand why all women, post childbirth, are not recommended to have a pelvic floor assessment! You go in for your post partum exam where they check that your bleeding has subsided, your tummy muscles are headed back in the right direction and any cuts and tears are healing properly, so why on Earth would you not be sent in to check on the status of your pelvic floor?

Having a proper functioning pelvic floor will prevent future core dysfunction. Proactive is a better route than reactive.

Were you also aware that you can ensure pelvic floor wellness during pregnancy and childbirth? Another topic that doctors don’t bring up at your regularly scheduled appointments throughout your pregnancy.

Prepare To Push™ written by Kim Vopni (aka The Fitness Doula), is a fantastic read that all pregnant women should get their hands on! This book highlights the need to prepare your body for childbirth and recover with core restoration.

Prepare To Push

Ladies, it’s so important to take care of your bits and pieces! Don’t be afraid to see a pelvic floor physiotherapist if you are experiencing any of the symptoms that I mentioned at the beginning of this post. And if you know someone who is planning on getting or is currently pregnant …pick them up a copy of Prepare To Push™.

Help spread the word about pelvic floor wellness and encourage women to talk openly about their concerns. Let’s change the way we think our bodies are supposed to be after pregnancy and childbirth. We’ve come a long way since our mothers and grandmothers gave birth!

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Celebrate Chinese New Year with #FlyOverCanada

In celebration of Chinese New Year, and Year of the Monkey,
FlyOver® Canada presents the anticipated return of Flight of the Dragon.

FlyOver Canada

Running from January 14th–March 6th, at Canada Place. Vancouver’s must-see attraction gives riders the exceptional experience of soaring over China’s spectacular cities and vistas, flying above the electrifying city of Shanghai, the snow-peaked Himalayas, and the majestic Great Wall before immediately lifting off again for an iconic flight over Canada, as part of this limited-engagement event.

The FlyOver® Canada attraction is a flight simulation ride that takes guests on a breathtaking aerial tour over some of Canada’s spectacular landscapes using the latest in ride flight technology. Guests sit suspended 10 to 25 feet above the ground in specialized ride vehicles, with their legs dangling, as they move in concert with the film.
With the addition of special effects (scent, mist, wind), riders actually feel like they are flying.

FlyOver® Canada welcomes guests of all ages, however, children must be at least 102cm (40″) to participate on the ride. Children 12 and under must be accompanied by an adult or guardian aged 14 years or older.

Dates: January 14 – March 6, 2016, 10am – 9pm daily
February 9 – 11am – 9pm

Tickets :

General Admission:
Adults (18 years & over): $19.95
Students/Youth (13-17)/Seniors (65+): $17.95
Children (12 & Under): $14.95

FastLane:
Adults (18 years & over): $22.95
Students/Youth (13-17)/Seniors (65+): $20.95
Children (12 & Under): $17.95

Address:

Canada Place
201 – 999 Canada Place
Vancouver, BC V6C 3E1

Website:

flyovercanada.com

What’s for dinner? Miso Glazed Salmon and Mushroom Wild Rice

I’ve probably mentioned it before, but we love salmon!

Fortunately, a big filet of wild coho was affordable at the grocery store, so I took advantage.

Here’s what I made:

Miso Salmon & Wild Rice

Miso Glazed Salmon

Ingredients:

1/4 cup packed brown sugar

2 tbsp soy sauce

2 tbsp hot water

2 tbsp miso (soybean paste)

1 large salmon fillet (about 1 inch thick)

Cooking spray

1 tbsp chopped fresh chives

Directions:

Preheat broiler.

Combine first 4 ingredients, stirring with a whisk. Arrange fish in a shallow baking dish coated with cooking spray. Spoon miso mixture evenly over fish.

Broil 10 minutes or until fish flakes easily when tested with a fork, basting twice with miso mixture. Sprinkle with chives.

Wild Rice Blend & Mushrooms

Ingredients:

4 servings of cooked wild rice blend (I used Lundberg Wild Blend Rice)

2 tbsp olive oil

1 tbsp butter

½ medium onion, diced

2 cloves garlic, minced

12 ounces fresh mushrooms, sliced

½ cup chicken stock

½ tsp Kosher salt

½ tsp dried thyme

1 tbsp chopped fresh parsley, optional

Instructions: 

Prepare wild rice according to package instructions in a 3-quart saucepan.

Meanwhile, in a 12-inch skillet over medium heat, add olive oil and butter and sauté onion until tender, about 3 minutes. Stir in garlic and mushrooms and cook until tender, about 7 to 10 more minutes. Pour in chicken stock, salt and dried thyme and cook until the chicken stock is reduced by about half. Remove from heat and stir mushroom mixture into the cooked rice and top with fresh parsley, if using. Serve warm.

I steamed up some broccoli and sliced up fresh avocado to have with dinner and everyone gobbled it up!