Birth Stories: Oliver’s Arrival

On February 5th, 2009 Oliver was born. Various versions of this story have appeared on the web and in books since 2009, and it’s finally come home to roost in Polkadotsi, with it’s mother. My labour started in the wee hours of the morning (1am) when I could no longer ignore the fact I was having more than just niggles in…

Birth Stories: The Arrival of Wee Finn

I have had four very different births, three of which have been at home with my very lovely midwife. This is the story of my fourth birth, which was by far my easiest most enjoyable birth, but my most challenging pregnancy. We had decided firmly that three children was enough for us. We had three magnificent little boys, and a…

We Need To Talk About Prolapse

We need to talk about prolapse! Sometimes the weakening of our pelvic floor during and after pregnancy  is enough to cause a prolapse, which is when the internal organs fall through the connective tissue of your pelvic floor. This can be a bladder prolapse, a rectal prolapse, a uterine prolapse, or an intestinal prolapse. Prolapse can also be caused by…

Are Squats Safe in Pregnancy?

Squats are a fantastic and relatively safe exercise for pregnant women. We get asked all the time, are squats safe in pregnancy? At Polkadotsi we train pregnant women to be strong, stable, and have the best birth they can. An active birth has many benefits, and being able to stay mobile can help with pain management, blood flow to the…

Why Do I Still Look Pregnant: Do You Have Diastastis Recti?

Diastastis Recti (DRAMs): It’s the reason that so many of us still look pregnant, even when we gave birth 6 or more months ago. Diastasis recti is when the muscles of your rectus abdominus (your six pack muscles) separate down the midline. This is SUPER common during pregnancy, with over half of all women experiencing DRAMs during their third trimester…

Exercising During Pregnancy Part 1: Getting Started

I love training pregnant women. The benefits of exercise during pregnancy are just so frigging fantastic, it’s a joy to work with women to help them feel strong, stable, and powerful as they head towards one of the most amazing days of their life. One o f the big reasons I love working with pregnant women is that it  forces…

Shake Up Your Workout With These Post-Workout Smoothies

Summer is nearly upon us and I have to admit, I love smoothies. I’ve had health conscious friends tell me they’re all the carbs and none of the fibre, and this is probably true – but frankly all things in moderation and I LOVE smoothies! Smoothies are an awesome way to cool off after a workout. If you’ve been hitting…

Working Out Around Children: 5 Kid Friendly Workout Tips

Got kids? Gotta workout? Woo Hoo!! Let’s DO this! Admittedly getting to a gym with children is either A) expensive or B) impossible – but that doesn’t mean you can’t get your sweat on. Try these tips to have a fun, family friendly workout! 1 – Go for a family walk! This is one of my favourites. We all get…

How To Learn To Do Push-ups

How To Learn To Do Push-ups If you’re recently post-natal or pregnant or have abdominal separation – stop reading right now, this article ain’t for you! There are other push-up modifications that will suit your body, and I’ll be posting an article series on them soon! Push-ups are SUPER awesome! They hit a whole bunch of muscle groups (Chest, core,…

How to Activate your Pelvic Floor Properly

A Guide to Effective Kegels Do you know how to activate your pelvic floor? So we all know that we need to do our pelvic floor exercises to keep ourselves from having little accidents, enjoying a better sex life, and generally promoting good health in the old lady garden (sorry not sorry) but SO many of us do it wrong….