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the Not Your Mama Podcast

Ep. 27 Pain with sex and what to do about it

If you’ve ever been told that pain with sex is normal, or that you should just drink a glass of wine and relax, this episode is for you. And…

If you’ve ever been told that pain with sex is normal, or that you…

Ep. 26: What is The Pelvic Floor and how do I make it stronger?

One of the primary areas of focus with all of my prenatal and postpartum clients is the pelvic floor, which is an amazing group of muscles that can be…

One of the primary areas of focus with all of my prenatal and postpartum…

Ep. 25: My Story

We’ve heard so many amazing stories and journies here on the Not Your Mama Podcast, but for our 25th episode, I thought it was the right time to share…

We’ve heard so many amazing stories and journies here on the Not Your Mama…

The KBW Blog

postpartum workout

Everything You Need to Know About Postpartum Workouts

There is a lot of cultural pressure to get back to your “pre-baby body” 3 seconds after blissfully pushing out a baby in a candlelit

September 14, 2020

daily practices for living pain-free

Daily Habits for Living Pain-Free

When you make your bed every day, making your bed is easier. If you follow me on Instagram, you’ve probably seen that I post a

August 10, 2020

The RAMS Method for Whole-Body Wellness

Let me just start by saying I HATE the word wellness. We’ve used it to the point that it basically means nothing… like, if a

July 1, 2020

@KellyBryantWellness on Instagram

kellybryantwellness

You’re too busy and too important to feel like 💩
Strengthen your core and heal your pelvic floor in less time than your partner spends on the 🚽

Free Full-Body Workout in 25 min with zero equipme

Free Full-Body Workout in 25 min with zero equipment! 😅 (Swipe to the end for prenatal and postpartum modifications.)⁣⁣Save this post! 🔖 This metabolic conditioning (or metcon) workout is made up of just 4 movements:⁣⁣Push-up: modify on your knees or by bringing hands onto a table/bench/chair.⁣⁣Knee pulls: really try to find this in your abs as opposed to just the hip flexors. Use a strong, audible exhale as you pull the knees in. 🌬Modify by staying elevated on a bench. If you’re preggo and got belly in the way, take a knee bend on each leg while holding a modified plank on a bench.⁣⁣Walk outs: exactly what it looks like. Find the challenge by really working to stabilize and not rock in the hips as you go. If it doesn’t feel safe to your back or hammies to forward fold like this, bend the knees into a crouch as you go back.⁣⁣Jump squat: modify with a body weight squat.⁣⁣Round 1:⁣1 push-up, 1 knee pull per side, 1 walk out (in), 1 jump squat. Then 2 push-ups, 1 knee pull per side, 1 walk out, 1 jump squat. Then 3 push-ups, 4 push-ups, and so on up to 10.⁣⁣Follow with 1 min of any cardio/plyometric movement (jumping jacks or skaters if you can’t think anything else).⁣⁣Round 2: ⁣1 push-up, 1 knee pull per side, 1 walk out, 1 jump squat. Then 1 push-up, 2 knee pulls per side, 1 walk out, 1 jump squat. Then 3 knee pulls, 4 knee pulls, and so on up to 10.⁣⁣1 min of cardio.⁣⁣Rounds 3 & 4? You guessed it! Repeat the same counting scheme with walkouts and squats up to 10. (Hint: on the walkout, “2” walkouts is actually in-out-in-squat-out. So it’s really like you do 1.5 walkouts, then squat - watch the 3rd slide.)⁣⁣Slide 5 demos all the modifications!⁣⁣This workout (modified or not) is what I consider to be advanced. 💪💪💪 There’s lots of moving parts, and it’s challenging both strength and cardio. ⁣⁣THIS is where I’m helping everyone get in my new Strong As A Mother program! You do not have to be at this level to start, but this is where we’re going... 😏 If you’re interested, slide in my DMs to request an invite. THIS IS BY INVITE ONLY! We start May 3 💪

Throwing down the gauntlet to all the partners of

Throwing down the gauntlet to all the partners of people who experience pain with seggs (p.s. sorry for their weird euphemisms and mis-spellings/IG doesn’t like content about you know what):⁣⁣What if this isn’t a “them” problem and it’s a “both of you” problem?⁣⁣What if your only job right now is to work together to figure out how intimacy can be 100% pain-free? ⁣⁣What if intimacy means a couple weird months of just hanging out with no pants on and occasionally touching their private parts?⁣⁣What if your only job in the off-season is to figure out how to make their nervous system feel safe with intimacy? ⁣⁣Guaranteed: Progress will be slower and harder without your buy-in and participation. Which brings me to…⁣⁣Ep. 27 Pain with [AHEM — intimacy] and what to do about it⁣⁣If you've ever been told that pain with seggs is normal, or that you should just drink a glass of wine and relax, this episode is for you. And even if you've never had pain with you-know-what, it's worth sticking around to better understand how to identify and deal with pain if it does happen.⁣⁣In this episode I'll discuss:⁣⁣* Why it's important to have pleasurable intimacy⁣⁣* Why you shouldn't just push through painful you-know-what⁣⁣* How to communicate and work on pain with your partner⁣⁣During the episode I discuss/recommend: ⁣⁣* Call of the Wild by @magamamas ⁣ * A couple pelvic rolling videos from @movementrev⁣⁣* The Playbook for Pain-Free Sex from @krystyna.holland ⁣⁣Links to all those, as well as manual therapy tools are in the show notes at the link in my bio!

Post theme park pain relief! After two days at Dis

Post theme park pain relief! After two days at Disney…. My legs were tired/sore, my hip/SI joint was MESSED up, and my low back was cranky. This is not normal for me, but not totally unheard of. ⁣⁣Sometimes we do stuff in our bodies that they don’t love. The point of yoga and strength training is not to build a regimented plan that you absolutely.must.follow. or suffer the consequences. ⁣⁣The point (for me, at least) is to build resilience, and a tool belt full of techniques for managing pain when life happens. THIS is what I’m teaching tomorrow for free in my Unlearning Pain Masterclass. ⁣⁣You are NOT "supposed" to have chronic pain or tension. This is not "normal."⁣⁣In this class, you will learn why it's happening and get straightforward, actionable steps to start getting out of pain — like, back, neck, knee, and shoulder pain — now.⁣⁣This is not a workout class! This is my 4-step proprietary method that you can use to create your own custom plan for managing your unique aches and pains. Once you learn it, you can rinse and repeat anytime something crops up. You do not need to be injured or “flared up” to benefit from this workshop — the principles apply no matter what — but if you are experiencing pain, my goal is that you will walk away in significantly less discomfort than you started.⁣⁣Best of all, this is a guaranteed not-a-sales-call workshop. We all know the feeling of signing up for something that sounds super cool and interesting but turns out to just be 15 min of the "what" without the "how" followed by 45 minutes of selling. This is not that. I have nothing to sell you at the end. Just come, learn, and feel amazing.⁣⁣Register now for the free workshop and start feeling better in just an hour on a Monday morning. Class is tomorrow, 4/19 @ 11:30AM EDT. Live is better, but register either way in order to get the replay! Link is in my bio!

Minimal Fitness w/ @corrinpiercefitness. What do y

Minimal Fitness w/ @corrinpiercefitness. What do you actually “have” to do every week to be fit? What even IS fitness? I’m stoked to be chatting today with @corrinpiercefitness about how you can get the movement you really need into your life. Because #strongerisbetter

🔥🎙New episode! 🎙🔥⁣ Ep. 26: What is T

🔥🎙New episode! 🎙🔥⁣Ep. 26: What is The Pelvic Floor and how do I make it stronger?⁣⁣If your body is a tube of toothpaste, your pelvic floor is the lid. MANY of us go through life clenching are abs, and as a result, displacing tons of pressure down on the pelvic floor. ⁣⁣So, we shouldn’t be surprised when we can no longer keep the lid on the toothpaste (think urinary incontinence, organ prolapse) or we’ve screwed the lid on so tight we can’t get it off. ⁣⁣But say we understand that we want a core and pelvic floor that are both equally strong and can work well together….but how do we get that?⁣⁣The pelvic floor is an amazing group of muscles that can be a key to unlocking a ton of pain relief, as well as relief from other symptoms. But most people don’t even really know what the pelvic floor is, let alone how to strengthen it. ⁣⁣So we’re breaking it all down today! In this episode, I discuss:⁣⁣* What the pelvic floor is⁣⁣* Some of the key functions of the pelvic floor⁣⁣* How to learn to release and engage your pelvic floor⁣⁣* How to strengthen your pelvic floor⁣⁣* and more!⁣⁣Head over to the link in my bio to listen to the episode, or search “Not Your Mama” wherever you get your podcasts.

Let’s talk about pain and injuries. I have a few

Let’s talk about pain and injuries. I have a few core beliefs about the human body:⁣⁣Bodies are designed to heal and get stronger throughout your lifespan. Human body parts DO NOT come with an expiration date. It is not normal for your knee or shoulder to give out at a certain age. ⁣⁣Human bodies are designed to move in a variety of ways. The more you restrict your movement, the more likely you are to get injured. ⁣⁣There’s no one “right” posture for everyone all the time. The best position to be in is one that’s frequently changing. ⁣⁣However, there are certain patterns that are often problematic. Sitting at a desk is one. Elevating the shoulders all the time is another. Clenching the abs and pelvic floor is yet another. ⁣⁣If you do anything repetitively enough without appropriate variety, strength, and range of motion, it will eventually cause injury.⁣⁣You must sleep, eat, and hydrate appropriately in order for your body to function optimally.⁣_____________________⁣⁣These principals are SO simple. Yet, most of us are walking around blatantly contradicting them: ⁣⁣“Yeah, my knees hurt but that’s just part of getting older.”⁣⁣“Once I hit my 30s, my low-back went to crap.”⁣⁣“Yeah, I just have ‘bad posture.’” ⁣⁣“I shouldn’t be doing XYZ at my age.”⁣⁣“I like to stick with walking, because that’s safest and I won’t get injured.” ⁣⁣Wrong. Wrong, wrong, wrong, WRONG. ⁣_____________________⁣⁣If you’re ready to flip these tired old stories on their head, I would love to invite you to my free webinar in a couple weeks: the Unlearning Pain Masterclass, 4/19 @ 11:30AM EDT. ⁣⁣I’ll be teaching my 4-step process for assessing and addressing any and every ache that comes up. Once you learn the principals, you can rinse and repeat for any part of the body. ⁣⁣Link is in my bio to register FOR FREE for the Unlearning Pain Masterclass, 4/19 @ 11:30AM EDT. ⁣⁣

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