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The Increasing Need For Trained Maternal Fitness Instructors

The need for trained maternal fitness professionals has greatly increased as a result of the number of fit women who desire to continue with their exercise routine once they become pregnant. The past several decades has provided a large body of evidence that supports the benefit and safety of prenatal exercise in uncomplicated pregnancies, and ACOG and other fitness and medical health organizations recognize the importance of fitness in a healthy pregnancy. Studies have shown that women who continue or even start an exercise program during pregnancy gain less fat weight, have fewer complications during labor and delivery, and return to their pre-pregnancy weight faster than women who didn’t exercise while pregnant.

Knowing what the current evidence based guidelines are for pregnant and postpartum women and being able to work with this population will open up opportunities to create a specialized program that fits their unique needs. Fitness professionals who have training in this field offer skilled support and guidance to pregnant and postpartum women and help them confidently include exercise as part of their lifestyle. Pregnant women are unsure of what exercises and activities they can continue throughout pregnancy and need guidance on how to monitor their routine for safety. As pregnancy progresses, women need strategies for modifying their exercise program as their body changes to maintain a comfortable and safe routine.

For more information on prenatal and postpartum exercise and our CE correspondence course, “Prenatal and Postpartum Exercise Design” please visit, www.ppfconsulting.com

Article reprinted from Catherine’s Maternal Fitness blog with permission.

Catherine Cram, MS, is the owner of Comprehensive Fitness Consulting, a company that provides pre- and postnatal fitness certifications and information to hospitals, health & wellness organizations and the military.

Woman problem holding her hands in toilet

Female Urinary Incontinence: Helping clients move from caution to confidence

According to the National Association For Continence, one in four women over the age of 18 experience episodes of urine leakage. The fact is that many women are reluctant to talk about these episodes. Instead, they opt to secretly plan their lives around the possibility of an accident. Over time, this problem can escalate from simply wearing a panty liner to hypervigilance over the location of the nearest bathroom. (Yes, there are apps for that!) Yet, on average, it takes  6.5 years to seek help for this problem. 

middle aged stretching outdoors

Yoga for Mental Health

Since yoga has been found to help those with diseases and illnesses like Alzheimers, Arthritis, it’s a given that it can help ease mental health issues and disorders. A new review on the health benefits of yoga, published in Frontiers in Psychiatry, with help from researchers at Duke University School of Medicine, found that yoga could be a promising treatment for some mental illnesses.

Osteopenia: Beating brittle bones.

I recall watching an advertisement on TV that was promoting a brand of milk that is enriched with calcium and vitamin D. The advertisement had a provoking animation of a woman, stooping gradually, as she gets visibly older. The message was that aging adults need higher intake of calcium and vitamin D to maintain strong and healthy bones – and their milk was the solution. Or is it? We know that our bones tend to become more fragile as we age. A proper name for this condition is called osteoporosis. But many of us are probably not aware that women are at a higher risk of developing osteoporosis, compared to men.


4 Tips to Eat Better To Protect Your Memory

When it comes to aging better, better nutrition is your better weapon because it gives the body the resources it needs while reducing intake of items that irritates and overwhelms. Better nutrition comes from making better not perfect choices more often. So what are those and how can you enjoy them – after all, with age we’ve earned enjoyment, right?!

Did you know that adults (~60-85) with dementia who had more frequent intake of persistent pesticides had worsening cognitive function?[1] It makes sense – both for those with dementia and those seeking to avoid it – as these pesticides irritate, overwhelm and disrupt the body from efficient and effective work, daily. Overtime, eating foods or applying products that contain these pesticides or pesticide residues impact the body’s ability to function better. Thus, there is real value in assessing your diet, supplements, and skincare to see how you do on one of the core 4 principles of better nutrition: quality.

Years ago, I became a Qualitarian and according to research, aging adults should too! Being a Qualitarian means that you focus as much on the quality of what goes in and on your body most often as you do on the other nutrient factors as well as on the source. Here are a few key tips to help you improve the quality of your intake more often.

1. There’s No Perfect Nutrition

But there is better nutrition and it comes from making better not perfect choices more often. That means that you do not need every choice to be organic, but your top foods, supplements, and skincare should ideally be organic more often.

2. Whole Is Better Than Pieces & Parts

Today there are a lot of ways to get in nutrients but not all of them deliver better nutrition. For example:

  • Packaged foods that are made of refined ingredients – pieces and parts like “flour” “protein isolate” “Nonfat” or “syrup” – that then have fortifications like minerals, vitamins, and probiotics present nutrients but not in the form or balance of nutrient found in whole, minimally processed foods.
  • Packaged foods that have whole foods but also have added nutrients – those added nutrients are less likely to be in a form found in food, or presented in balance with other nutrients the way they would be in food.

3. Some Assembly Required

Let’s be real, we often need nutrition fast, but this doesn’t mean compromising on the nutrition quality. By assembling ingredients – like spreading almond butter on a pear, or popped corn onto which you add olive oil, a pinch of sea salt and toss in a serving of hemp seeds – rather than purchasing a ready to eat item like a fruit and nut bar or flavored pre-popped or microwave popcorn – you get better nutrient balance, can monitor quantity better, and can make your choices full of better quality nutrients from whole foods.

4. Get Enough Coq10

Read about this nutrient that is critical to healthy aging, including brain health and memory.

Want help making better not perfect choices more often to support healthy aging? Join The Better Nutrition Membership and get real support (from me) and unlimited access to exclusive members only content including tools to help you assess your current nutrition, keep what’s already working, and better tools to help you act better not perfect more often.

Originally printed on ashleykoffapproved.com. Reprinted with permission.

Ashley Koff RD is your better health enabler. For decades, Koff has helped thousands get and keep better health by learning to make their better not perfect nutrition choices more often. A go-to nutrition expert for the country’s leading doctors, media, companies and non-profit organizations, Koff regularly shares her Better Nutrition message with millions on national and local television, magazines and newspapers. Visit her website at ashleykoffapproved.com.


[1] http://www.sciencedirect.com/science/article/pii/S0160412014003250


The Foot and Ankle Complex: Understanding the Science Behind Both Movement and Dysfunction

The foot is where movement begins, from the initiating of simple functional movements such as sit to stand or walking, to climbing stairs, to more complex dynamic sport movements such as playing soccer, football, rugby, and tennis. The ankle and foot complex require proper mobility in order for the body to initiate movement or change direction. In this article, we will review the anatomy of the ankle, common injuries to the ankle, functional assessments and training strategies to work with clients with previous injuries.


Lowering Your Risk Factors For Covid 19: A Perfect Time To Work On Your Health

No one wants to get Covid 19. And if we do get it, we don’t want to end up on a ventilator with a slim chance of survival. But what can we do? Masks, hand washing, social distancing of course. Avoid crowds, sure, but what if we just get it anyway? Is there any way we can protect our immune system so we’re more likely to recover? Yes, there is. Improving your general health can greatly improve your chances. So as a certified Health Coach and Exercise Physiologist, I felt like I had to share some recent Covid 19 research with you. It’s both alarming and encouraging.