Ladies…. we’ve all been there, right? Maybe it’s coughing, sneezing, box jumps, running, or going for that max attempt on a lift when all of a sudden you’re a bit wet. So you try squeezing or holding your breath, or maybe you try not to drink as much and wear a panty liner on those days. Girl, you’re not alone and I want you to know that just because something is COMMON does not mean there isn’t help. Here are 5 things you can start doing today to help alleviate incontinence and keep you dry.

1) Relax.

I know, I…


How did the repeat of 17.1 go for you as 21.2? I don’t know about you but I feel like the Open has flown by as we are in the final week of just three this year. Too short for you? Just right? For me at the stage of life I’m currently in, at 16 weeks postpartum it was justttt right. Anyway… You are in the right place here if you are pregnant, postpartum, have any pelvic floor considerations (leaking urine at anytime including jumping and lifting, diastasis recti, pelvic organ prolapse), or, if you are a coach.

Some background…


We made it through 21.1 with the introduction of wall walks to the Open and are moving into week two of just three this year. You are in the right place here if you are pregnant, postpartum, have any pelvic floor considerations (leaking urine at anytime including jumping and lifting, diastasis recti, pelvic organ prolapse), or, if you are a coach.

Some background on me if it’s your first time here. Hi! My name is Kerri Grace. I am a Level 2 CrossFit Coach, Level 1 USAW Coach, Pregnancy and Postpartum Athleticism Coach, and Certified Pre-Postnatal Coach amongst others. …


The CrossFit Games season officially begins today with the announcement of 21.1 — the first workout of just three this year for the CrossFit Open. Anyway…Who is this for? You are in the right place if you are pregnant, postpartum, have any pelvic floor considerations (leaking urine at anytime including jumping and lifting, diastasis recti, pelvic organ prolapse), or if you are a coach.

Some background on me if it’s your first time here. Hi! My name is Kerri Grace. I am a Level 2 CrossFit Coach, Level 1 USAW Coach, Pregnancy and Postpartum Athleticism Coach, and Certified Pre-Postnatal Coach…


Today is everything c-section related! Last week I went through navigating the 4thtrimester (from birth to 3 months postpartum) and how to start working your way back to CrossFit. How to start, what to do, and some other tips and tricks. If you missed it, I would recommend read that first as it will still apply even if you’ve had a c-section. Some information is included here, but not all. You can check that out here.

Since starting my postpartum blog series I’ve had so many mamas reach out for c-section specific help (I also had a c-section). …


You’ve given birth, YAY and Congratulations! The fourth trimester is a period of transition considered to be from when you give birth until three months postpartum. Whether you are a first-time mom navigating what it means to care for your infant, or a mom of multiples navigating the world of introducing a new family member to the mix there has been a shift in your family dynamic. This is also a transition time for your body. It is doing a LOT of healing at this point during the fourth trimester.

Remember, you spent 9–10 months growing a baby and then…


This is the third segment in my CrossFitting Through Pregnancy series. You can find Trimester 1 here and Trimester 2 here. This week we are talking about everything third trimester!

You are now in the home stretch! During the 3rd trimester, your body is rapidly changing as baby is growing fast. A growing baby means more pressure on the pelvic floor and also more weight your body is carrying around day to day. As pregnancy is completely individualized some women feel fantastic in their third trimester and others don’t. Things like pelvic girdle pain, hip and/or back pain, swelling, imbalance…


You’re in the second trimester of your pregnancy, YAY! Some of the feelings and symptoms that you may have been feeling in the first trimester may be starting to go away in the second, and you may be starting to feel a little bit more like yourself. You might be feeling much more energetic, less nauseous/sick, able to eat some of the foods that were unpalatable in the first trimester — these are all awesome things! You may find that you feel like you can work out a bit more than you did in the first tri — woohoo!

Other…


During the first trimester there are a wide variety of potential symptoms you could be feeling: fatigue, nausea or sickness, shortness of breath, dizziness or light headedness, softening of the ligaments in the pelvis, inability to eat certain foods — these all can potentially affect your training. Or, at the other end of the spectrum you could be feeling completely fine and like nothing has changed!

Hormones are rapidly changing during the first trimester which could play a big factor in how we feel during this first tri. Estrogen alone is 30x times higher than pre-conception and is responsible for…


I was having a conversation with some clients about how people these days are yearning to be seen. I don’t mean being looked at, or even spoken to, but really seen. When is the last time you really felt SEEN?

When someone could say I SEE YOU, and you truly believe it without feeling judged or insecure — but safe.

When you ask someone how their day is, do you really want to know? Or are you being polite so you can move on to the next thing on your list? If you’re a coach, are you greeting your members…

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