September 8, 2025 • 55 mins
What happens to a woman's body after pregnancy goes far beyond what most fitness professionals understand. Dr. Carly, a sports chiropractor specializing in postpartum care, joins us to reveal the hidden complexities of the postpartum journey and why traditional approaches to "bouncing back" often miss the mark.
"You're not the same person anymore," Dr. Carly explains, describing how she performs complete re-evaluations on patients after childbirth. This fundamental truth sets the stage for a fascinating exploration of postpartum recovery that challenges conventional wisdom. While diastasis recti (the separation of abdominal muscles) affects nearly all pregnant women, Dr. Carly dispels the fear surrounding this condition while providing practical guidance for rehabilitation that can begin within days of delivery – far earlier than the standard six-week checkup.
Did you know that the hormone relaxin, which loosens your joints for childbirth, remains in your system until you finish breastfeeding? This explains why joint instability can persist for a year or more after delivery, affecting everything from workout performance to everyday activities. The conversation takes a surprising turn when Dr. Carly introduces her company's motto: "Every mom is an athlete." She paints a vivid picture of the athletic demands of motherhood – from the deadlift-like motion of picking up a toddler to the postural challenges of nursing – and explains why posterior chain strengthening becomes crucial for preventing pain and injury.
Whether you're a fitness professional working with postpartum clients, a pregnant woman preparing for birth, or someone supporting a new mother, this episode delivers invaluable insights into the profound physical transformations of motherhood and the thoughtful approaches needed for true recovery. Subscribe now to join our growing community dedicated to redefining health and fitness through evidence-based, holistic approaches.
Learn More at: www.Redefine-Fitness.com
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Episode Transcript
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Speaker 2 (00:15):
Hello and welcome to Health and Fitness Redefined.
I'm your host, anthony Amen.
Join me today as we take a diveinto the world of health and
fitness.
We're going to overcomeadversity, pick back restriction
and see health and fitness in awhole new light.
Guys, we are three weeks intalking about this.
(00:40):
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(01:00):
Or maybe it's even getting intothe gym.
Or maybe it's those small-scalevictories that we work on in
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It's all on our website,wwwredefine-fitnesscom.
(01:24):
Without further ado, let's hopinto today's episode.
For all my female listeners outthere, we're going to have a
jam pack, don't worry, guys.
We'll also have some reallycool information for you, too.
We have a great guest.
She's coming all the way fromSeattle onto our show, dr Carly,
dr Carly, how's it going today?
Speaker 1 (01:45):
I'm great Thanks for having me on today.
Speaker 2 (01:48):
Absolute pleasure.
For those that do not know, sheis a doctor of chiropractic
medicine and we are excited tohave her on.
I personally love havingchiropractors on because you
guys are more in that holisticrealm kind of steering away from
just prescribing medicine allthe time.
I'm personally a huge fan ofthat and a big shout out to I
(02:11):
know if any of any doctor ofosteopathic medicine doctors
listening you shout out theretoo at least.
But with that Braylon, do youwant to explain to us why you
got into the chiropractic fieldin the first place?
Speaker 1 (02:29):
field in the first place?
Yeah, thanks.
Well, my history withchiropractic goes back quite a
ways.
I've seen a chiropractor sinceI was a baby.
Actually, my mom had a prettysevere scoliosis so she wanted
to just get us in as littlebabies to get checked out and
just kind of make sure that ourspines were moving well.
And I saw that chiropractor allthe way through high school,
through college, playingcollegiate volleyball.
(02:50):
Every time I'd go back home I'dmake sure to get into him.
And as I was looking to what Iwanted to do as a profession, I
started to learn about the fieldof sports chiropractic, which
is a little bit different thantraditional chiropractors.
We mix more of like physicaltherapy modalities, chiropractic
, personal training, athletictraining, kind of massage all
(03:11):
into one treatment plan, and sothat seemed like a really good
fit for what I wanted to do anda way to help people, get people
to move better, make themstronger, healthier, and seemed
like a great fit for me.
So there I went off tochiropractic school.
Speaker 2 (03:28):
That's awesome.
How long have you been doing itnow for?
Speaker 1 (03:32):
This is, let's see.
I graduated in 2010.
So I think this will be my 12thyear in practice and I finished
my.
I sort of did it backwards.
I finished my doctorate andthen I also did a master's in
human biology, so I stuck aroundmy school and finished that and
worked with some high schoolteams that we were working in
the training room with.
(03:52):
So, yeah, it was a long road,but it was definitely worth it.
Speaker 2 (03:56):
So I loved what you mentioned.
By the way, you do an allencompassing program for massage
personal training, so it's anall-inclusive approach, what
helps stem that idea, as opposedto just hey, we can fix
everything in office.
Speaker 1 (04:15):
Yeah, I mean, I think if you understand the human
body, then it makes sense.
The joints are connected to thebones and the ligaments, the
muscles and everything workstogether.
So I don't think you can reallyjust look at the bones and the
joints and not addresseverything else.
And then, if you're going toaddress everything else, you
know you're going to work onsomeone's trap, you're going to
(04:37):
work on their scaling.
Let's say you're going to workon, you know, the muscles of the
of the neck and the shoulderperhaps.
Well then, you better give themsome exercises to do to help
them move better, feel better,kind of take care of it on their
own, so that they're not justconstantly coming back for the
same issue.
So we always kind of joke thatmy practice in Seattle is called
Seattle Sports Chiropractic.
(04:57):
We always kind of joke that youknow, we don't want to keep
seeing you over and over for therest of your life.
We want you to get better andgo out and tell everyone how
quickly you got better, you knowand and then we'll see you
again down the road If you screwsomething else up, you know.
Speaker 2 (05:11):
I like that approach, though, because that's kind of
the same thing that we get astrainers.
It's we have a stigmatism thatwe don't want to teach people,
so cause then we'll have aclient for life, and I totally
disagree with that.
Speaker 1 (05:24):
I'm with you.
Speaker 2 (05:25):
I'd rather get you moving, teach you everything I
know, maybe teach you more thanI know, by just having you
steering in the right direction,so then you can do it on your
own and then all I really wantis that will come back double.
So that's a big perk you getwith a lot of people and I do
absolutely love that you guys dothis.
(05:45):
I know there's a lot of astigma to chiropractors.
There's two big ones, and Ithink the one of them is a lot
of people tend to think, hey,they're going in, they're doing
the same manipulation techniqueson my cervical, my thoracic and
my lumbar spine and then that'ssupposed to heal every
condition I have.
(06:06):
Can you walk us through that alittle bit and maybe debunk that
stigma a little bit?
Speaker 1 (06:14):
Yeah Well, I always try to recommend that people
look for a chiropractor that hassome additional certifications.
So usually a sportschiropractor is who I recommend
they look for, just because thatperson is going to be looking
more, like I mentioned, at thewhole person.
You know all the pieces thatare encompassed there.
(06:37):
So it's much less like get in,get cracked, get out sort of
thing, come back for the rest ofyour life, and it's more of
like here's your treatment plan,you know, here's your diagnosis
, here's what's actually goingon.
You want to make sure they'realways getting an answer of like
okay, what's wrong with me, youknow.
And then what's the plan?
You always want to plan andthat's going to change.
(06:58):
Right, treatment plans changefor every sort of doctor, even
personal trainers.
You know you make a plan andthen it's like oh wait, you're,
you're better sooner, or maybewe need to extend the plan a
little bit longer, or whateverthe case is.
So that's usually what Irecommend people do to sort of
avoid that, just like going ingetting maybe the similar
(07:18):
treatment to a lot of otherpeople and just making sure that
you're getting something that'stailored to you.
Speaker 2 (07:33):
Yeah, it's really important to kind of take a
whole body approach to how youguys are kind of doing
everything, and I've personallybeen to a few chiropractors
myself that I'm just like, butthat's also personal trainers in
my industry, so it's everyindustry you're always going to
have bad ugly Totally yeah.
There's, you know, there'speople in every industry, so
it's every industry you'realways going to have bad ugly,
totally.
Speaker 1 (07:46):
Yeah, there's, you know, there's people in every
industry that aren't awesome attheir job, you know.
And so that's why I always say,like, don't just go to the the
doc down the street, like, do alittle research, look for a
sports chiropractor.
There's a lot of good onesactually in New York and New
Jersey, Um, and that seems to bea better fit, you know.
Speaker 2 (08:05):
Yeah, I want to talk a little bit about OMM.
I'm totally transparency.
My whole family's DOs yeah.
Speaker 1 (08:12):
Yeah.
Speaker 2 (08:13):
So I hear it every day, but I know, I know a lot to
do with muscle energy andwarming up techniques, and then
you guys do things as far asSTEM goes before you go ahead
and actually move into themanipulation, while some people
just do manipulation.
Do you think you need the warmup warming up of the muscles
before you go into the actualtechnique or not?
(08:35):
What's your opinion on that?
Speaker 1 (08:38):
I mean, my personal opinion is is usually yes, of
course it.
Every person depends, just likein, just like in every
profession dealing with humans.
Right, it depends, is theanswer.
But I think with adjusting,yeah it, for me it normally goes
better if we can get in, youknow, make sense, loosen up the
muscles a little bit, inwhatever way the person
(09:00):
tolerates it best, and then itmakes the joints move a little
easier.
Another thing is that itshouldn't hurt to be adjusted.
It's you know.
So if it hurts, that could bebecause the muscles and
everything around it are sotight.
So, okay, you take five or 10minutes and you loosen things up
, or warm them up, however thatlooks, and then do an adjustment
(09:21):
.
Well then, maybe it goes better, maybe it doesn't hurt and
people aren't going to guard asmuch, you know.
That's the thing is.
If you're, if they're guarding,a, it's harder for us to to
adjust and to move, actuallymove the joints.
But B, it might hurt a littlebit.
So I think if you warm thingsup, get things loosened up, it
usually goes so much smootherand people have a much better
(09:43):
outcome.
So for me the answer is usuallyit's better.
But for some people, you knowit's maybe fine to just get in
there and get a quick adjustment.
You know every it depends foreveryone.
Speaker 2 (09:54):
So Love that answer and I'm going to ask you.
The question you probably getfrom every single client ever is
why do you hear a popping noise?
What is that?
Speaker 1 (10:07):
is why do you hear a popping noise?
What is that?
Yeah, so it's just some gasbeing released from the joint.
And we always say like, don'tyou know, don't focus on the
crack, it's not all about thepop.
You know, things move withouthaving loud pops and clicks and
all that sort of thing.
But sometimes you hear it andsome people but some people get
really focused on it, right,like they're like, oh, it didn't
crack, and I'm like, yeah, man,but like I'm palpating your
(10:29):
spine and I can feel that thingshave shifted and moved.
So it doesn't always have tocrack.
That's my, that's my word ofadvice.
It doesn't always have to pop.
Speaker 2 (10:38):
I love that.
It's cause.
It's totally true.
The pop though, the sensationthat of that, with the actual
feeling, your joints kind ofrelax, just the noise, just adds
to it yeah.
Speaker 1 (10:51):
Yeah, you get a little, you know, you get sort
of a little like endorphin highfrom that too, you know, but
it's it's not necessary to feelbetter and move better.
Speaker 2 (11:00):
So I'm going to ask you to kind of pop into the
second stigma.
Then we'll get into, like themeat and potatoes that we're
going to talk to and that isschooling for you guys.
And you kind of answered it prea little bit how you look for
ones with separate degrees, butdo you think a lot has to do
with that?
Your schooling is done a lotdifferent than it is for medical
doctors and doctors, doctors,doctors, medicine.
You think that has a lot to dowith how people kind of approach
(11:22):
your industry.
Speaker 1 (11:25):
You know, I think that people don't really
understand the schooling that wego through.
A lot of times we actuallyspend much more time in an
anatomy lab than medical doctorsdo, which you know makes sense.
They're not necessarily.
Most medical doctors are notlike as hands on as we are,
right?
So our schooling is four yearsafter undergrad.
(11:47):
It can be done in three yearsif you go straight through
without taking a break in thesummer, and so I think that's
maybe something that that peopledon't understand is you go to
undergrad you still have fouryears after that.
I did an additional master'sprogram that took another two
years.
So yeah, I think hopefully it'schanging, that people will
(12:09):
understand a little bit betterwhat that looks like.
But yeah, so I'm not sure, I'mnot sure what that it seems like
the stigma of chiropractors ischanging a little bit.
Anyways, as we're working moreclosely with PTs especially.
You know that used to be PTsand chiros used to be sort of at
odds with each other.
I'm sure they still aresomewhere, but I work really
(12:29):
closely with some great pelvicfloor PTs, some just regular
sports PTs that we work togetherwith on patients and share them
and, you know, send notes backand forth and really try to have
the best, like well-roundedhealthcare team, for the patient
.
Um, and I work with a great setof physiatrists here.
(12:50):
Which a physiatrist isbasically?
I usually explain it to peoplelike uh, because no one ever
knows what a physiatrist is, uh,step between a orthopedic
surgeon and me, so they're an MD, they do a bunch of orthopedic
stuff but they don't do surgery.
So I have been the teamchiropractor for the CLC Wolves,
our rugby team, here for thelast four years.
(13:11):
I took this year off as I justhad a baby, but we work really
closely with them and that'sbeen great too, because we can
all contribute to the health andwellness of patients, whether
they're athletes or not, and weall can work together.
And I think that's the mostimportant thing is that all
these different types of doctorscan start to work together more
(13:32):
for the benefit of the patient.
Speaker 2 (13:34):
Yeah, and two just to kind of add to your point.
One my brother's a physiatrist,so I'm just laughing.
Speaker 1 (13:41):
I was like I know exactly what that is.
Yeah, when I send people tothem, no one ever knows, though.
So I'm always like do you knowif a psychiatrist is?
And they're like for the feet,I'm like, no, no, not a
podiatrist.
So I just have my like spiel ofexplaining it down, cause I
feel like I think they're such agreat healthcare provider that
(14:02):
some people underutilize, youknow so.
Speaker 2 (14:05):
Yeah.
And then the second point whichis just funny is you talked
about physical therapists, howyou guys kind of had a stigma
with them.
Welcome to our industry.
Speaker 1 (14:12):
That's where we're at now Physical therapists don't
want to talk to us.
Speaker 2 (14:17):
Yeah, so hopefully we can like do the same thing and
start working together, which iswhat I've been trying to do for
the last four years same thingand start working together,
which is what I've been tryingto do for the last four years,
trying to break that gap.
Speaker 1 (14:27):
I know I'm always saying I wish we had.
It's hard to find good personaltrainers who have availability.
You know a lot of the personaltrainers here are too busy for
us to send patients to.
But there is that kind of gapbetween where someone like me,
as a sports chiropractor or aphysical therapist, sees someone
and then gets them to a pointwhere, okay, now it's time for
(14:48):
you to get back into actualfitness, but you need someone to
help you a little bit.
You need that like steppingstone and that's like perfect
where personal trainers come in.
But I know if you can get inwith the I mean sports
chiropractors, the PT is like weneed you guys.
If they don't want to work withyou, that's, they're crazy.
Speaker 2 (15:08):
Yeah, I think a lot of the times too when, like we
have a policy, like if we havesomeone coming out of PT, it's
when a patient comes in and I'msure you get this a lot.
It's oh, I did the thing.
You know this thing.
Yeah, I'm like that's so cool,I'm.
So I'm like can you like letyour PT know that you want to
sign HIPAA forms and so we cansee your program?
Cause that'd be great yeah.
(15:30):
Yeah, yeah, totally so it's thesame kind of like continuing it,
if we like, if we can all worktogether and really teach the
patient that we want to shareyour programs and do that.
Speaker 1 (15:41):
It would really go a long way.
Speaker 2 (15:42):
I want to start tying into where your specialty is,
which we've talked a little bitpre-show and that's that
postpartum.
And that seems to be for thelast this season.
Pre and postpartum have beenlike the main talking points for
our show.
So it's just funny how like thatseems to be the theme of season
three for us.
So postpartum is afterpregnancy, for people that may
(16:05):
or may not know after you givebirth, what happens A common
thing we've talked about uhhappens to women is something
called diatosis recti, which isthe abdominal wall kind of
coming apart, and it's importantto note certain do's don'ts for
that.
So walk us through for, uh,what that looks like for
somebody coming to thechiropractic side of things and
(16:27):
how you would treat it, becausethat's something we haven't
talked about yet.
Speaker 1 (16:31):
Yeah, sure.
So diastasis recti, like youmentioned, it's a very normal,
natural thing to happen duringpregnancy.
It has to happen right as theabdomen grows, the baby grows in
there.
It's like 99% of women somestudies have even shown 100%
during their pregnancy havediastasis recti.
So I just say that because Ifeel like you know it used to be
(16:54):
.
No one knew what diastasisrecti was and now in the last
like I would say like five years, it's become this big buzzword
and if you look online there'sall sorts of people that are
sort of fear mongering about ita little bit, and so I always
like to just clear that up thatlike it has to happen, it's a
(17:14):
very normal.
The deal with it is we want tojust limit the movements during
pregnancy.
That can make it worse and itcan make it harder to recover
afterwards, and it's notdangerous to the baby, it's not
dangerous to you, it doesn'thurt.
It's just if you do certainthings during pregnancy, most
notably like anything that isflexing the spine, so like a
(17:35):
sit-up, you know, if you're inlike the CrossFit world or HIIT
world, like toes to bar kipping,like that sort of thing, like
toes to bar kipping, like thatsort of thing, even moving heavy
weights over your head, becauseyou lose control of your core
because it's so stretched out.
That can also make it a littlebit worse during pregnancy.
So it's just avoiding some ofthose things and being mindful
(17:58):
of them, making modificationsand then afterwards, in the
postpartum phase, findingsomeone to or you know, whether
it's online or whether it's inperson, whether it's a, like I
said, a pelvic floor PT orsports Cairo or I have an online
postpartum rehab plan that Istarted during COVID because
(18:19):
people couldn't come in and seeme or see you know people as
easily.
But finding something like thatthat teaches you how to
re-engage your core, how to useyour transverse abdominis, which
is that big kind of flat musclethat wraps around the abdomen,
and also use your breathing as atechnique to help heal up the
(18:41):
diastasis and just basicallyrecreate tension so that you can
be nice and stable through yourcore.
Speaker 2 (18:48):
Have you seen women, after having maybe more of like
a severe end of it, get fullrecovery?
Is that something that canhappen?
If so, how long does thatusually take, and what kind of
program should those that have aworst case of it I guess?
What kind of approach can theytake?
Speaker 1 (19:10):
Yeah, so I definitely have.
And what I always try to remindpeople is even if women aren't
totally what we call likeclosing the gap quote unquote
which is that gap between theirabdominal muscles where those
two rectus muscles come together, kind of the line of where six
pack might be.
Even if it doesn't closeanatomically, what we're trying
(19:32):
to do with them is close itfunctionally, which means you're
teaching them how to createstability through their core by
using their breathing, usingtheir bracing and using their
entire core, right.
So the pelvic floor, thediaphragm, and then, you know,
thinking about the pelvic flooris the bottom of the quote
unquote core, the diaphragm isthe top, and then all the
(19:53):
muscles surrounding, you know,the abdominal muscles, the low
back muscles, and reallyteaching how to re-engage those.
Because what happens is a lotof women become like you can't
really connect to those musclesbecause they're so stretched out
.
So you have to be kind of likea reintroduced to them sort of,
and that can be done withbreathing exercises and then
(20:13):
some really simple specificdiastasis exercises.
I like to have people get in,especially if you're you know,
like you mentioned if it's anextreme case quote unquote like
they have a pretty big gap wherethey had more of a traumatic
birth.
I like to recommend people getin to see a pelvic floor PT or a
sports chiropractor whospecializes in postpartum care,
(20:38):
and then you know there's lotsof stuff you can do at home.
You know there's lots ofexercises that you can follow
along with, but I think gettingseeing someone is important
because you want to there.
There's so much tactilefeedback, right Like you need to
be able to.
You need to have someone touchyour transverse abdominus and
say here, this is what thisfeels like it when it's firing,
you know, and and kind of walkyou through that.
(20:58):
So I always recommend that ifpossible.
If not, like I said, there aresome great online plans.
There's some great online pts,um, that have stuff out there
and and yeah, there's a lot ofwork that can be done.
I would say almost, I wouldwager to say no one uh cannot
improve from diastasis afterpostpartum if they have the
(21:19):
right training and you know theyfollow the right sort of
guidelines.
Speaker 2 (21:24):
Just a question that kind of popped into my head
while you were talking.
You pointed to thetrans-abdominus and said they're
kind of engaging this muscle.
Obviously I've never beenpregnant before in my life, so
do you lose that mind to muscleconnection while you're pregnant
or, like, does that just kindof disappear?
Speaker 1 (22:13):
no-transcript core engagement here.
This is like arms and legs.
From now on, you know, and you,just because those muscles are
so stretched, you, you, just youdo lose some feedback and so
obviously you know that happensslowly, over nine months, so it
doesn't come back rightovernight once that baby comes
(22:34):
out.
So it takes some, it takes somework and it takes some
understanding of what you'retrying to do, uh, to to get back
to a level of of high fitnessespecially, you know.
Speaker 2 (22:46):
And then the last question, kind of just related
to this topic, is is thereanything pre and during
pregnancy that someone can do tohelp prevent getting such a
severe case of it or maybe makepostpartum easier?
Speaker 1 (23:03):
Yeah, a couple of things.
One thing is just like withsurgery you know any surgery
they tell you basically, thestronger you go in, the better
your outcomes, right.
So you don't, let's say, you'regoing to have shoulder surgery,
you want to keep strengtheningthe opposite shoulder, you want
to keep doing as much as you canon the shoulder You're going to
have surgery on, even becausethe stronger you are going in,
(23:24):
the stronger you will be comingout and the easier quote unquote
rehab will be right.
So same thing with pregnancyyou want to be as strong as you
can going in.
So I always recommendespecially women that are trying
to get pregnant or plan to getpregnant, eventually work on
their glutes a lot, theirposterior chain.
You know squat is reallyimportant for pregnant patients
(23:49):
and even you know postpartumreally are all around the
perineal period.
I think squatting is superimportant and so you can do that
.
And then during pregnancy it'sjust limiting some of those
movements, as I mentioned.
So at some point, usually afterthe first trimester, is when I
recommend people startevaluating whether or not they
should be doing certainmovements still.
(24:10):
So lots of times they can dothem right, but it's looking at,
I can do this, but should I doit?
What's the benefit, what's thekind of cost benefit analysis of
doing sit-ups right Like, am Ireally going to make my abs that
much stronger?
No, but you might make it alittle bit harder to recover
later.
So that's when we start talkingabout modifying movements,
(24:31):
changing things up, and I alwayswant women to keep working out
during pregnancy.
It's super important.
But there's just differentthings that we can sub in for
some of those movements that areharder on the ab muscles.
Speaker 2 (24:47):
Yeah, I really couldn't agree more and I want
to dive a little bit more now,going kind of into the
postpartum, how it affects yourspine.
I have a kind of a lot ofquestions just knowing,
obviously from watching from theoutside.
But we're going to take a quickbreak from our sponsor guys and
we'll see you on the flip side.
We'll be right back For us.
We know what it's like to feelunhealthy, depressed and
(25:11):
downright defeated.
We want to show others there isa right way and through fitness
you can do anything you setyour mind to.
Fitness can give you thatmotivation, confidence, energy
you need to bridge that mentalgap and prevent you from missing
important life events.
We understand it's aboutfeeling better, living longer
(25:35):
and being good examples for ourkids.
We understand this because welive it and for us that's the
Redefined Difference.
Hey everybody, and welcome back.
(26:01):
We got Dr Carly here talking allabout postpartum.
We're going to really dive into, I guess, a lot of things that
I can say.
I observed in my industry,maybe not experienced personally
.
So I guess I have a chock fullof questions today, just kind of
getting my brain moving on thistopic.
The first one I want to talkabout you give birth right.
That's a lot of pressure onyour pelvis area, especially
(26:24):
your hips.
Is there a relationship betweengiving natural birth and having
hip issues, slash, lumbarissues right after pregnancy, or
maybe things that can continuelater in life?
Or is that just something Imade up in my head.
Speaker 1 (26:42):
I think it really depends.
It depends on what the situationis going into the pregnancy.
I do see if people have hipissues or low back issues going
in, those don't necessarily goaway right, we have relaxin in
the system that comes in.
That's a hormone that starts toloosen up the ligaments and the
joints to give birth, but itdoesn't loosen up just the
(27:04):
pelvis, it loosens up all yourjoints.
So if you have an issuesometimes not always, but it can
get worse it doesn't usuallyget better with pregnancy, you
know, and then it does take someafterwards, you know, the
relaxing is in your system untilbasically you're done
breastfeeding, and so peoplesort of hope to feel better
(27:24):
right away or think you know,okay, maybe a month or two or
three.
But really if you're going tobreastfeed for you know, nine,
10, 12 plus months, uh, you haveto consider that that things
aren't necessarily going to beas stable as as they were before
.
So that's what I see is reallyif there's an issue before, it
doesn't necessarily get betterand it might take some, some,
(27:46):
some care and rehab and strengthbuilding really postpartum to
help with that.
Speaker 2 (27:53):
Yeah, I can imagine being pregnant right, I see it a
lot with just individuals, so Ican just imagine it's 10 times
worse when you're pregnant,especially like month eight,
you're leaning back trying tocompensate with the weight, so
that in itself is putting a lotof pressure on your spine.
What are some ways thatspecifically you can give advice
(28:14):
to pregnant women right now tohelp not break their spines and
I know that was a littleoverdramatic, but just you know
exactly what.
Speaker 1 (28:22):
I'm talking about in general.
Yeah, that like kind of swayback position.
I think that's what you'retalking about, because the belly
is pulling so far forward andso you get into that really big
called lumbar lordosis, you know, like really like accentuated.
So what I usually recommend isthey basically try to feel the
extreme ends of both of those soreally tilt the pelvis, so it's
(28:44):
forward into that extreme kindof sticking the belly out and
then really tuck your bum underand so you can feel what that
feels like and then meet in themiddle and that's like your
neutral spine position, and sothat's really important to find
in general right, but it'sespecially important for
pregnant women because it, likeI said, it gets so hard to feel
(29:05):
what's happening through there.
So I always recommend they tryto find that and then really, if
they're lifting weights anddoing that sort of stuff, still
really using that neutralposition.
The other thing that a lot ofpregnant women do is they end up
kind of really tucking theirbum under and like tucking their
glutes, and so I really try toteach them not to do that and so
that's that's sort of almost acompensation for that belly
(29:27):
sticking out so far, and sothat's where you know,
remembering and learning tosquat, learning to, you know,
doing some, some deadlifts,doing some glute work, all that
gets really, really importantand valuable, because if you
tuck those glutes under that nowyou know changing the way that
your spine is working, makingyou a little more unstable.
So those are a few things thatthat they can do right away is
(29:49):
not tuck the glutes and thenfind that neutral position
between the two extremes.
Speaker 2 (29:54):
This kind of goes back to your original point
about squatting Getting theglutes activated.
Speaker 1 (29:58):
Yeah, I know, I was like everybody squat.
Speaker 2 (30:01):
Everybody squat, everyone get some hip thrusts
and glute bridges, please Nowthank, you Totally.
Yes, yep, my favorite exercises, and that's a guy saying that.
You never don't hear that oftenyeah and then you give birth.
Right, you're in thatpostpartum stage.
Uh, this is the look that I seeall the time you're carrying
(30:23):
your kid, your hips tilted outto the right or the left,
depending on what side they'reat.
And your spine's basically justtotally held out and I can only
imagine the kind of pressureyou're doing that.
Is there advice to help?
Like, hey, you're picking yourkid up, maybe sit up a little
taller.
What's some things that we canhelp in that postpartum,
(30:44):
especially with the young kids?
Kind of picking them up, karen,as opposed to your spine kind
of pick them up, karen, asopposed to your spine.
Speaker 1 (30:54):
Yeah Well, I'm glad you mentioned that, because that
actually ties in so well too.
So, and maybe we can talk abouta little later but the
postpartum athletic brand that Ihave it's called Jen and Carrie
, and our motto is every mom isan athlete.
And where that came from wasbasically what you're just
describing of moms do crazystuff, you know.
They're like carrying a carseat in this hand, a toddler on
(31:16):
this side, a backpack on thisside, and then they're like, you
know, walking the dog andcarrying their coffee, and it's
like that is so athletic, youknow.
And so that's we.
We came up with that slogan acouple of different ways A we
want moms to be able to get backinto whatever type of fitness
they want, right.
And B not just a mom.
(31:37):
Not that being a mom is themost amazing job in the world,
but there's so many other thingstoo, and if an athlete's one of
those, we want them to be it.
But B, everything a mom does isathletic.
So you think about putting thekid in the crib, right.
Well, that's a hip hinge,that's a picking the toddler,
screaming toddler, up off thefloor, that's a deadlift, right.
So it just translates so wellthe stuff in the gym to
(32:02):
motherhood.
And so that's where we sayevery mom, no matter what she's
doing, is an athlete, right.
And same thing as you'rementioning that, that kid on the
side of the hip, that's a hardposition for the body to be in.
So normally what I recommend isit's hard not to do that, but I
recommend trying to switchsides.
Most women hold their kid ontheir less dominant side so they
(32:23):
can use their more dominanthand to do things right, and so,
as hard as they can, as hard asit is, trying to switch sides
and hold on the other side.
I also often coach women on howto use, especially if it's a
smaller baby, how to use like afront pack so that they can have
their baby on the front of themand how to keep a nice neutral
spine while they do.
That is more in line, so theycan keep a better position of
(32:49):
their spine and and theirshoulders.
You know, cause that's anotherthing is they're like moms are
rounded forward so much, holdingbabies, breastfeeding, doing
all kinds of stuff, so that cankeep them a little more upright.
Using the front pack and thenjust being aware of it, you know
, and trying to do some thingsto counteract.
Just like anything else we doin life.
(33:09):
We try to counteract some ofthese, these poor movements that
we do throughout the day, withexercises in the gym, you know,
stretching, strengthening thatsort of thing.
So, especially for moms,important to do some
strengthening of, like, thepulling muscles.
So the lats, the rhomboids, youknow, the lower traps,
(33:30):
everything on the backsidebecause they're so rounded
forward, and the pecs andeverything are pulling so far
forward.
So that's where we try toreally encourage some, you know,
and really, who doesn't needstrengthening of the pulling
muscles?
Right, our posture is sohorrible as a society in general
, but it's even, it's evenelevated during motherhood, with
(33:51):
just everything pulling you sofar forward.
Speaker 2 (33:54):
Yeah, the importance of the posterior chain is
something I drove intoeverybody's head.
Speaker 1 (34:00):
Yeah, totally.
And I think people forget thatthe posterior chain is not just
the glutes and the hamstrings,it's all the way up the back of
the spine, you know, all the wayup the back.
It's the whole posterior, notjust the lower half.
So, yeah, it's important towork on some of those muscles
too.
Speaker 2 (34:18):
I loved what you said moms are athletes because I
just had this vision in my head.
She has three kids.
They're all screaming, yelling.
She's trying to downlift oneoff to the right side while
they're running away, grabbingthe other by the shirt and
trying to hold them, and theother kid's running.
So she's running while doingall of this.
Speaker 1 (34:35):
Yeah, oh yeah.
It's like not an uncommon scene, right.
Speaker 2 (34:40):
This is.
This is why you need to keepmoving into your life, so you
don't end up hurting yourself.
We see it a lot with,especially kids.
I can't tell you how manyclients that come to us because
they were chasing their kids androlled their ankle.
They're trying to play sports.
They're not good at it anymore.
They were picking their kids up, moving the wrong direction,
they were taking their car seatand blew a disc, and these are
just the most common injuriesthat we see and it's usually
(35:02):
right after having kids and Idon't know if you agree with me
on that one.
Speaker 1 (35:11):
Yeah, often, yeah, and it's like, just like we were
saying, you know, things are alittle more unstable and I think
also, sometimes people aren'tthey aren't like thinking so
much about that, right, becausethat's not like.
It's not like they're going andtrying to, like, you know,
deadlift 300 pounds.
They're just trying to pick upa car seat.
But even in my job as achiropractor it's usually the
same thing not always, you know,wrapped around kids.
But you know, people come inall the time with a lumbar disc
(35:31):
herniation and it's because theytry to put on a sock or because
they try to pick up a penciland it's like that's not really
the act.
That did it right.
It's like all these timesbefore where you were rounding
the spine or doing something youknow, and that was just like
the little straw that breaks thecamel's back sort of thing.
You, that breaks the camel'sback, sort of thing, you know.
(35:52):
So I think it happens eveneasier in postpartum because
things are now a little bitunstable.
You know, you have basicallythis new body.
I tell all my moms that comeback in after giving birth.
I I do a whole new evaluationon them.
I set aside an hour of timebecause I'm like you're not the
same person anymore.
You're not the same body.
It's a whole new setup.
So we need to, like, get abetter you know, a new feel for
it and see what you need now, asopposed to what, how you were
(36:15):
during pregnancy and how youwere pre-pregnancy.
It's just, it's a new body.
It's a new person in a lot ofways, you know mental, physical,
all the things.
Speaker 2 (36:23):
Yeah, it's totally true.
You're just a brand new personkind of coming out of it, and I
love the fact that you're doingan extra eval with people,
because that really goes a longway.
And I think the question I getthe most is you can be pretty
brief with your answer is howfar soon should they get back to
doing stuff and creatingmovement after giving?
Speaker 1 (36:40):
birth.
Yeah, so that's a big topic.
I mean, we could actually talkabout that, for you know, I
could talk about that for hours,but, um, but I think one thing
that I would love to stress topeople is you can start some
really simple stuff very early.
So some breathing exercises,you know, some deep belly
breathing, trying to get thatdiaphragm working again, some
simple glute bridges maybe,depending on if you had an
(37:03):
uncomplicated birth Some reallysimple stuff really early on
within.
Stuff really early on within.
I mean I started that stuffwithin three or four days with
both of my pregnancies and areboth of my, you know, after
birth, and you don't have towait for that six week mark from
your doctor to say, Okay, nowyou can exercise.
You can be doing a lot of sortof rehab stuff really soon.
(37:26):
So I usually like to recommendthat to women, and the other
thing about that is that it'snice to have something that you
can work on, because it feels so.
Your body feels so foreignoften and so it's nice to have.
Okay, I'm going to do, you know, these two sets of breathing
exercises, some like hip hingingand some, you may be like foam
(37:48):
rolling of my glutes, and that'smy little like workout, quote
unquote you know for for the dayand you can do that without you
know worrying too much about it.
So, earlier rather than later,with some of that, you know
breathing and and starting towork on a little stability, I
think can go a long way.
Speaker 2 (38:08):
Yeah, and just to kind of add to it, to those that
say well, I didn't give naturalbirth, I had a C-section.
What would be your answer tothat one?
Speaker 1 (38:16):
Yeah, so I actually had a C-section with my, my
second son.
He was breech and we couldn'tget him to turn that little
sucker, so he I had a plannedC-section and it's different for
sure.
Right, you're having abdominalsurgery.
There was some stuff that Icouldn't do that I could easily
do after my first birth, but Ithink after you know that week,
(38:41):
the first week, your scar ispretty sore.
It's pretty hard to move thefirst two weeks really, but you
can still be doing the breathingexercises, you can be lying in
bed doing breathing exercises.
So I always recommend peoplestart there and then, just, you
know, listen to their bodies,don't try to rush things, and if
you can get advice, help fromyou know, like I said, someone
in your area that specializes inthis, then that's usually the
(39:03):
best way to go, you know, sothat you have someone who can
kind of be on your team and helpyou through that process.
Speaker 2 (39:09):
How do you feel about , after a C-section,
specifically working theopposing muscles?
Very, very, really, verylightly, obviously, but just
kind of get those moving.
Speaker 1 (39:19):
You mean as far as like opposing muscles, like like
the low back muscles or yeah,yeah, I mean, I'm all for it.
The problem is the way thatpeople do that.
It's difficult to not putpressure on the front of the,
you know, on the scar.
So, like I was trying becauseyou know, of course I'm like my
own test case, right so I waslike, ok, now I had a C-section,
(39:41):
I got to test out all thisstuff and so, you know, I tried
to do some Superman's, I think,at like week two and I was like,
oh, oh, no, we cannot be layingon this scar yet, you know.
So, um, I love for people towork some of those muscles, but
it it definitely you have totake into effect that scar.
Um, it's a little easier towork the glutes.
You know, like we're sayingwith like a glute bridge or
(40:02):
something that's like that.
But, um, but even doing like alow back hold on what do they
call it, like like off of a GHDor something, is too hard
because there's pressure on thescar.
So you just have to take thatscar into consideration a lot of
times.
Speaker 2 (40:19):
Love that answer, thank you, and I want to kind of
go into what you mentioned alittle earlier, which is the
whole nursing, breastfeedingside.
You were referring to yourclothing company, but kind of
why you started that a littlebit.
So obviously this is somethingthat I'll never have to do again
, but how does that nursing sideof it you were mentioning with
(40:41):
weightlifting, the way clothesare designed.
They're not ideal for women whoare athletic and maybe that
puts a damper on people who arebreastfeeding, cause at that
point it's like why would I doit if the clothes aren't made
for me to do it?
So kind of walk us through howthat kind of started that idea
and the benefits of having thiskind of sportswear as it comes
(41:03):
to actually exercising, yeah,sure.
Speaker 1 (41:07):
So after my first son , the way the company started
basically was my, my co founderand I.
She's a good friend of mine.
She was over and asking howthings are going and I was just
getting back into the gym andworking out and I was like I
just wish, like I hate all thesesports bras, I hate all these
nursing sports bras.
I hate the clips.
I don't want these big zippers.
(41:29):
You know, I really loveweightlifting.
Like I don't want to do a powerclean and knock my bra off
because there's this big clip inthe way.
You know I don't want to gorunning and have it come on
clips.
So, anyways, we started kind oflooking around at the nursing
sports bra industry basicallyand could not find anything good
(41:50):
.
So we we developed one and ittook a long time and, um, it
took a lot of iterations, but wereally wanted to create
something that allowed women toget back into the gym, feel like
themselves and just be able totake that time to feel empowered
and feel like the strong,capable, confident woman that
(42:13):
they are.
And you know, it's wonderfulbeing a nursing mother, but a
lot of these women have so manyother things that they love to
do and they want to get back to.
And so it was A.
It was a convenience thing,like it's.
You want a nice sports bra thatyou can work out in and
immediately go to feed your baby.
You don't want to like betrying to rip, want a nice
sports bra that you can work outin and immediately go to feed
your baby.
You don't want to like betrying to rip off a sweaty
(42:33):
sports bra and there's a cryingbaby and it's like a whole thing
.
Right, but B.
We just really our goal at Jenand Carrie is to empower women
to, to get back to whateveractivity is that they love and
trying to, you know, in any waypossible make that easier.
So, basically, what we did is wemade a sports bra that looks
exactly like a regular bra.
(42:54):
It has a different technology,so it it pulls up from the
bottom and then pulls down fromthe top, so to, especially to
someone who doesn't isn'tnursing someone like maybe you,
anthony, you'd never know thatit's even a nursing bra.
You just think like whatever,like Shelly is in her sports bra
today, you know, and that wasour goal.
We had a couple of friends thatdon't have kids and they were
(43:17):
like we had them try it on andsee how it fit and they're like,
yeah, it just looks like aregular bra and we're like, yes,
that's what we want.
Like you don't even know, youjust said the right thing, you
know.
So that's kind of where itstemmed from.
Is is me not having the toolthat that I felt like I needed
and wanted to just make gettingback into athletics and fitness,
(43:40):
into working out and feeling alittle more like myself, to make
that more possible.
Speaker 2 (43:45):
I love that Very, very good vision and model, so
that's really something Irecommend people kind of check
out.
I have a nursing question, justkidding Is there a certain does
your metabolic rate increaseand if so, how much?
Because I've always been toldthat it does, but they've never
(44:08):
really explained beyond that.
Is that active breastfeeding?
Is that in general, like?
What does that look like?
Speaker 1 (44:17):
Yeah, that's a great question.
I wish I had a number for you,but I do not know exactly what
that increase looks like.
I can tell you that it doesincrease, just like during
pregnancy, because you canimagine you're, you know you're
creating something from, notfrom nothing, but something that
you weren't creating before,right, so you're creating a baby
(44:37):
and then you're creating breastmilk constantly.
So that's where you know it'ssuper important to stay really
hydrated, it's super importantto be eating enough calories and
if you don't do those things,you do see that drop in in
breast milk production.
So, yeah, definitely themetabolic rate increases and you
can ask any nursing mom.
(44:58):
She's like I'm so hungry allthe time, and so you know that's
anecdotal, but I don't know thenumber.
I don't know exactly what thatlooks like, but I do know that
that is that.
That is true, that it doesincrease.
So it's important.
I always stress it's soimportant to be.
A lot of women will get kind ofhung up on wanting to get the
baby weight off, that sort ofthing and like there's lots of
(45:20):
time for that.
I always just try to stresslike you have to eat, you have
to be nourished, you have to benot just eating crap, but like
getting your nutrients in sothat you can you can nourish
your baby.
And even if they choose not tobreastfeed or some people you
know try to breastfeed, itdoesn't work.
There's all sorts of stories,you know things that happen.
Even if women don't choose todo that or aren't able to, it's
(45:45):
still important that they'renourishing their body right,
Because they're still recoveringfrom giving birth, they're
still recovering from losing alot of blood, and so there's all
these things that it's justimportant for that during that
postpartum period, that period,that they're really nourishing
their body, whether they'rebreastfeeding or not.
Speaker 2 (46:00):
Yeah, and I think, just kind of understanding that
it's milk, right, milk is heavyin proteins and fats, so I can
only imagine that's kind of whatyour body's craving is, fueling
it with the proper types offats, so meaning more of an
unsaturated form, as well asincreasing your protein intake.
And higher amounts of simplecarbs probably aren't going to
(46:24):
matter too much, because that'swhat you use to make the milk.
Is that a good understanding?
Speaker 1 (46:29):
Yeah, that's pretty good.
Yeah, it's always important totry to get, you know, and it's
hard, I think, to get enoughprotein.
So that's where you startlooking at, okay, we have to.
We can't just think about ourprotein, as you know, just
eating meat, right.
We have to start looking at ourwhey protein, maybe doing a
shake or whatever type ofprotein shake, protein that
people can tolerate.
Uh, we have to start thinkinglike, okay, what other sources
(46:52):
of protein are there?
You know there's tons ofvegetables.
Peas are really high in protein, obviously.
So, looking at like, okay, howam I getting my, how am I
getting these nutrients?
And not just thinking like,because who wants to just be
like chomping on turkey andchicken all day?
You know, like there's otherways to do it.
Yeah, okay, maybe, but there'sother ways to do it.
(47:15):
I think, especially during thattimeframe of, like you know, we
can add collagen to things.
There's, you know, lactationcookie recipes that you can make
that are healthy, that there'sall kinds of ways to do that.
So I think it's getting alittle bit creative and not just
getting out of the mindset oflike, okay, I just have to crush
chicken all day.
(47:35):
That doesn't necessarily soundso good to a newly postpartum
nursing mom, but there's otherways to do it.
Speaker 2 (47:44):
I think I'm going to redo my protein episode I did
two seasons ago about what tointake, and add this postpartum
side to it, Cause now that I'velearned a little more about
increasing the amount of proteinand maybe we bump those that
general like 0.6 per pound thatwe have usually for females up
while you're breastfeeding to mewith that like 0.8 round, we
(48:05):
usually see some meds sitting.
So I love that.
I recommend you guys go backand check that episode out.
You'll learn all about BCAAswhat are the essential ones that
your body already doesn'tproduce, the non-essential ones
that we already do produce.
Understanding that if you're noteating animal products, you're
not getting complete protein.
So learning how to balancethings together like rice and
(48:26):
beans is a complete protein ifyou're putting them together.
So those things are alreadynaturally made.
So I do love that and I'm justhappy.
We're like trying to walk inthrough this, because I got a
lot of females that I trainedcoming out of pregnancy.
Now I can be like super moreconfident with them.
Like this is exactly what yourbody needs to work on.
I guess the last nursingquestion I really have in
(48:49):
general is alcohol and smoking.
I mean maybe not so muchsmoking, but more alcohol, more
things you're putting insideyour body, Does that leak into
breast milk?
Could it?
I really don't know, and I'mgoing to let you answer that one
.
Speaker 1 (49:07):
It does.
Yeah, I think the kind ofstandard understanding is that
like, it's like 10% of what youintake can go into the breast
milk.
So I believe I haven't lookedat that for a little while but I
believe that's the percentage.
So it's a really small amount,right.
Most it's interesting becausepeople have very different takes
on this and it depends on whatcountry you're in, because in
(49:29):
Europe, you, you, you know, tella French woman in France, or an
Italian woman, um, not to havetheir glass of wine during
pregnancy.
They do it all the time, youknow, and here we're very um,
anti-alcohol during pregnancy,during postpartum.
And so it really depends on whoyou're asking, on what country
you're in and what your, yourcomfort level is.
(49:52):
You know, we can't do, we can'tdo testing on pregnant and
postpartum women, you know, withtheir babies, so we can't do
double blind studies obviously.
And so in America we've, we'vegone the most conservative route
and said no alcohol duringpregnancy, during postpartum, if
you're nursing, sort of thestandard there is, the most
(50:16):
understood safest time, like,let's say, if you're going to
have a glass of wine and you'renursing, is actually while
you're nursing, because by thetime the, your body is
processing the alcohol the babyhas done nursing, and so then
you know that's your body's kindof processing through that.
But again, like, it justdepends on who you ask, what you
know, what your doctor says andwhat your comfort level is.
(50:38):
So there there's a book that Ireally loved.
What is it called?
I read it during, I think cribsheet.
I read it during my I thinkCribsheet.
I read it during my pregnancyand oh no, it's not Cribsheet,
it's her other book, cribsheetis the second one.
Anyways, it's a great book,basically about this economist
(50:59):
who does all this research onthese topics.
Right, it's like can we eatlunch meat during pregnancy, can
we eat sushi, can we drinkalcohol, and so it's all these
as much study as there is outthere, kind of combined together
and what the research actuallysays.
So that's not my area ofexpertise, of course, but that's
(51:19):
a good resource for people tolook at if they have more
questions on that.
It's called Expecting Betterthat's what it's called, and the
author is Emily Oster, I think.
Speaker 2 (51:30):
Awesome, Definitely something you guys should go
check out.
And then, is there anythingelse you want to add to this
postpartum before we wrap theshow up?
So are there other things yousee often as a chiropractor with
women that are breastfeeding,that are postpartum Anything
else you really want to throwand say, hey, this is something
I see often.
Speaker 1 (51:49):
maybe do this do that , not that kind of deal.
Yeah, one thing you know,especially maybe for personal
trainers actually who areworking with this population One
thing that I do see a lot iscalled mommy wrist, or you know,
people have start to havepretty bad pain in their thumb
or in their wrist and it's fromholding the baby.
You know, in this position, alot everything again being
(52:09):
rounded forward so people canalso start to have some elbow
pain with that.
So one thing that I oftenrecommend people do is do some
strengthening of those forearmmuscles, uh, starting during
pregnancy and then continuinginto postpartum.
You know, the wrist rollers, um, however you like to strengthen
those muscles, that can besuper helpful.
That eccentric, concentricloading of both the flexors and
(52:32):
the extensors, uh, the forearm,uh, that's one thing that takes
a lot of people by surprise is,you know, sometimes women are
expecting, okay, some pelvicpain, some low back pain, even
upper back pain from nursing,but the thumb or the wrist pain
really can take people bysurprise and can be really
extreme and limiting if nottaken care of or addressed
(52:56):
properly.
So that's one thing that Ialways try to mention and have
people work on in advance, justbecause that's one problem you
can avoid pretty easily with theright exercises.
Speaker 2 (53:07):
Really good to know.
Thank you for that.
It's definitely something wecan focus more on.
Love the kettlebells forforearm strength and balance of
them Super fun.
But I'm going to ask you thesame two questions.
I ask everybody at the end ofthe show.
First one is if you could wrapthis show up in one or two
sentences, what would you takeon message?
Speaker 1 (53:24):
Yeah, I know I hear you ask this question.
I'm like, oh, that's tough man.
Hear you ask this question?
I'm like, oh, that's tough man.
Yeah, I think for me it wouldjust be.
You know our motto that everymom is an athlete and my goal in
life really is basically toempower women in that postpartum
time and if there's any waythat I can do that, I'm happy to
(53:44):
have people reach out to me sothat I can be of assistance.
Speaker 2 (53:49):
I love it.
And then the second question.
You probably know exactly whatI'm going to ask.
How many people find you getahold of you?
Give us all the good stuff, gofor it.
Speaker 1 (53:56):
Of course, yeah, yep, so online of course.
Our website is jenandcarycomJ-E-N and K-E-R-I.
Funny story on that is that thereason our company is named Jen
and Carrie is my name is Carlyand my partner's name is Jess
(54:17):
and no one ever gets our namesright.
They always call her Jen andthey always call me Carrie.
So Jen and Carrie is our likepseudo.
You know pseudo names of likeyour fun mom friends, you know
all the things sort of backfirednow because everyone calls us
Jen and Carrie, like even morebecause now we've like named our
company that.
But anyways, online there, alsoon Instagram, jen and Carrie.
And then I'm on Instagram at DrCarly, k-a-r-l-i-e and also
(54:38):
online at carlycozzicom.
So that's the easiest ways tofind me.
Speaker 2 (54:44):
I love it and I love the company name.
We're just laughing about thatHysterical.
And thank you guys for joiningus on this week's episode of
Health and Fitness Redefined.
Don't forget, hit thatsubscribe button and join us
next week as we dive deeper intothis ever-changing field.
And remember fitness is ajourney, not a destination.
Until next time.
Hello and welcome to Health and Fitness Redefined.
I'm your host, anthony Amen.
Join me today as we take a diveinto the world of health and
fitness.
We're going to overcomeadversity, pick back restriction
and see health and fitness in awhole new light.
Guys, we are three weeks intalking about this.
(00:40):
Our online training program islive.
I highly recommend you go checkit out.
Wwwredefine-fitnesscom.
Wwwredefine-fitnesscom.
Whether you're looking to getback into the gym, to track your
workouts, to hit new PRs, towork on power lifting, to work
on strength, to work on weightloss, this all-encompassing app
that we designed for you guyswill help us get you onto the
next level.
(01:00):
Or maybe it's even getting intothe gym.
Or maybe it's those small-scalevictories that we work on in
our in-studio that we're nowbranching out all over.
Maybe you want to learn how toride your bike again.
Maybe you have some things inyour life you need to help get
over.
I highly recommend checking outthat online training program.
It's all on our website,wwwredefine-fitnesscom.
(01:24):
Without further ado, let's hopinto today's episode.
For all my female listeners outthere, we're going to have a
jam pack, don't worry, guys.
We'll also have some reallycool information for you, too.
We have a great guest.
She's coming all the way fromSeattle onto our show, dr Carly,
dr Carly, how's it going today?
Speaker 1 (01:45):
I'm great Thanks for having me on today.
Speaker 2 (01:48):
Absolute pleasure.
For those that do not know, sheis a doctor of chiropractic
medicine and we are excited tohave her on.
I personally love havingchiropractors on because you
guys are more in that holisticrealm kind of steering away from
just prescribing medicine allthe time.
I'm personally a huge fan ofthat and a big shout out to I
(02:11):
know if any of any doctor ofosteopathic medicine doctors
listening you shout out theretoo at least.
But with that Braylon, do youwant to explain to us why you
got into the chiropractic fieldin the first place?
Speaker 1 (02:29):
field in the first place?
Yeah, thanks.
Well, my history withchiropractic goes back quite a
ways.
I've seen a chiropractor sinceI was a baby.
Actually, my mom had a prettysevere scoliosis so she wanted
to just get us in as littlebabies to get checked out and
just kind of make sure that ourspines were moving well.
And I saw that chiropractor allthe way through high school,
through college, playingcollegiate volleyball.
(02:50):
Every time I'd go back home I'dmake sure to get into him.
And as I was looking to what Iwanted to do as a profession, I
started to learn about the fieldof sports chiropractic, which
is a little bit different thantraditional chiropractors.
We mix more of like physicaltherapy modalities, chiropractic
, personal training, athletictraining, kind of massage all
(03:11):
into one treatment plan, and sothat seemed like a really good
fit for what I wanted to do anda way to help people, get people
to move better, make themstronger, healthier, and seemed
like a great fit for me.
So there I went off tochiropractic school.
Speaker 2 (03:28):
That's awesome.
How long have you been doing itnow for?
Speaker 1 (03:32):
This is, let's see.
I graduated in 2010.
So I think this will be my 12thyear in practice and I finished
my.
I sort of did it backwards.
I finished my doctorate andthen I also did a master's in
human biology, so I stuck aroundmy school and finished that and
worked with some high schoolteams that we were working in
the training room with.
(03:52):
So, yeah, it was a long road,but it was definitely worth it.
Speaker 2 (03:56):
So I loved what you mentioned.
By the way, you do an allencompassing program for massage
personal training, so it's anall-inclusive approach, what
helps stem that idea, as opposedto just hey, we can fix
everything in office.
Speaker 1 (04:15):
Yeah, I mean, I think if you understand the human
body, then it makes sense.
The joints are connected to thebones and the ligaments, the
muscles and everything workstogether.
So I don't think you can reallyjust look at the bones and the
joints and not addresseverything else.
And then, if you're going toaddress everything else, you
know you're going to work onsomeone's trap, you're going to
(04:37):
work on their scaling.
Let's say you're going to workon, you know, the muscles of the
of the neck and the shoulderperhaps.
Well then, you better give themsome exercises to do to help
them move better, feel better,kind of take care of it on their
own, so that they're not justconstantly coming back for the
same issue.
So we always kind of joke thatmy practice in Seattle is called
Seattle Sports Chiropractic.
(04:57):
We always kind of joke that youknow, we don't want to keep
seeing you over and over for therest of your life.
We want you to get better andgo out and tell everyone how
quickly you got better, you knowand and then we'll see you
again down the road If you screwsomething else up, you know.
Speaker 2 (05:11):
I like that approach, though, because that's kind of
the same thing that we get astrainers.
It's we have a stigmatism thatwe don't want to teach people,
so cause then we'll have aclient for life, and I totally
disagree with that.
Speaker 1 (05:24):
I'm with you.
Speaker 2 (05:25):
I'd rather get you moving, teach you everything I
know, maybe teach you more thanI know, by just having you
steering in the right direction,so then you can do it on your
own and then all I really wantis that will come back double.
So that's a big perk you getwith a lot of people and I do
absolutely love that you guys dothis.
(05:45):
I know there's a lot of astigma to chiropractors.
There's two big ones, and Ithink the one of them is a lot
of people tend to think, hey,they're going in, they're doing
the same manipulation techniqueson my cervical, my thoracic and
my lumbar spine and then that'ssupposed to heal every
condition I have.
(06:06):
Can you walk us through that alittle bit and maybe debunk that
stigma a little bit?
Speaker 1 (06:14):
Yeah Well, I always try to recommend that people
look for a chiropractor that hassome additional certifications.
So usually a sportschiropractor is who I recommend
they look for, just because thatperson is going to be looking
more, like I mentioned, at thewhole person.
You know all the pieces thatare encompassed there.
(06:37):
So it's much less like get in,get cracked, get out sort of
thing, come back for the rest ofyour life, and it's more of
like here's your treatment plan,you know, here's your diagnosis
, here's what's actually goingon.
You want to make sure they'realways getting an answer of like
okay, what's wrong with me, youknow.
And then what's the plan?
You always want to plan andthat's going to change.
(06:58):
Right, treatment plans changefor every sort of doctor, even
personal trainers.
You know you make a plan andthen it's like oh wait, you're,
you're better sooner, or maybewe need to extend the plan a
little bit longer, or whateverthe case is.
So that's usually what Irecommend people do to sort of
avoid that, just like going ingetting maybe the similar
(07:18):
treatment to a lot of otherpeople and just making sure that
you're getting something that'stailored to you.
Speaker 2 (07:33):
Yeah, it's really important to kind of take a
whole body approach to how youguys are kind of doing
everything, and I've personallybeen to a few chiropractors
myself that I'm just like, butthat's also personal trainers in
my industry, so it's everyindustry you're always going to
have bad ugly Totally yeah.
There's, you know, there'speople in every industry, so
it's every industry you'realways going to have bad ugly,
totally.
Speaker 1 (07:46):
Yeah, there's, you know, there's people in every
industry that aren't awesome attheir job, you know.
And so that's why I always say,like, don't just go to the the
doc down the street, like, do alittle research, look for a
sports chiropractor.
There's a lot of good onesactually in New York and New
Jersey, Um, and that seems to bea better fit, you know.
Speaker 2 (08:05):
Yeah, I want to talk a little bit about OMM.
I'm totally transparency.
My whole family's DOs yeah.
Speaker 1 (08:12):
Yeah.
Speaker 2 (08:13):
So I hear it every day, but I know, I know a lot to
do with muscle energy andwarming up techniques, and then
you guys do things as far asSTEM goes before you go ahead
and actually move into themanipulation, while some people
just do manipulation.
Do you think you need the warmup warming up of the muscles
before you go into the actualtechnique or not?
(08:35):
What's your opinion on that?
Speaker 1 (08:38):
I mean, my personal opinion is is usually yes, of
course it.
Every person depends, just likein, just like in every
profession dealing with humans.
Right, it depends, is theanswer.
But I think with adjusting,yeah it, for me it normally goes
better if we can get in, youknow, make sense, loosen up the
muscles a little bit, inwhatever way the person
(09:00):
tolerates it best, and then itmakes the joints move a little
easier.
Another thing is that itshouldn't hurt to be adjusted.
It's you know.
So if it hurts, that could bebecause the muscles and
everything around it are sotight.
So, okay, you take five or 10minutes and you loosen things up
, or warm them up, however thatlooks, and then do an adjustment
(09:21):
.
Well then, maybe it goes better, maybe it doesn't hurt and
people aren't going to guard asmuch, you know.
That's the thing is.
If you're, if they're guarding,a, it's harder for us to to
adjust and to move, actuallymove the joints.
But B, it might hurt a littlebit.
So I think if you warm thingsup, get things loosened up, it
usually goes so much smootherand people have a much better
(09:43):
outcome.
So for me the answer is usuallyit's better.
But for some people, you knowit's maybe fine to just get in
there and get a quick adjustment.
You know every it depends foreveryone.
Speaker 2 (09:54):
So Love that answer and I'm going to ask you.
The question you probably getfrom every single client ever is
why do you hear a popping noise?
What is that?
Speaker 1 (10:07):
is why do you hear a popping noise?
What is that?
Yeah, so it's just some gasbeing released from the joint.
And we always say like, don'tyou know, don't focus on the
crack, it's not all about thepop.
You know, things move withouthaving loud pops and clicks and
all that sort of thing.
But sometimes you hear it andsome people but some people get
really focused on it, right,like they're like, oh, it didn't
crack, and I'm like, yeah, man,but like I'm palpating your
(10:29):
spine and I can feel that thingshave shifted and moved.
So it doesn't always have tocrack.
That's my, that's my word ofadvice.
It doesn't always have to pop.
Speaker 2 (10:38):
I love that.
It's cause.
It's totally true.
The pop though, the sensationthat of that, with the actual
feeling, your joints kind ofrelax, just the noise, just adds
to it yeah.
Speaker 1 (10:51):
Yeah, you get a little, you know, you get sort
of a little like endorphin highfrom that too, you know, but
it's it's not necessary to feelbetter and move better.
Speaker 2 (11:00):
So I'm going to ask you to kind of pop into the
second stigma.
Then we'll get into, like themeat and potatoes that we're
going to talk to and that isschooling for you guys.
And you kind of answered it prea little bit how you look for
ones with separate degrees, butdo you think a lot has to do
with that?
Your schooling is done a lotdifferent than it is for medical
doctors and doctors, doctors,doctors, medicine.
You think that has a lot to dowith how people kind of approach
(11:22):
your industry.
Speaker 1 (11:25):
You know, I think that people don't really
understand the schooling that wego through.
A lot of times we actuallyspend much more time in an
anatomy lab than medical doctorsdo, which you know makes sense.
They're not necessarily.
Most medical doctors are notlike as hands on as we are,
right?
So our schooling is four yearsafter undergrad.
(11:47):
It can be done in three yearsif you go straight through
without taking a break in thesummer, and so I think that's
maybe something that that peopledon't understand is you go to
undergrad you still have fouryears after that.
I did an additional master'sprogram that took another two
years.
So yeah, I think hopefully it'schanging, that people will
(12:09):
understand a little bit betterwhat that looks like.
But yeah, so I'm not sure, I'mnot sure what that it seems like
the stigma of chiropractors ischanging a little bit.
Anyways, as we're working moreclosely with PTs especially.
You know that used to be PTsand chiros used to be sort of at
odds with each other.
I'm sure they still aresomewhere, but I work really
(12:29):
closely with some great pelvicfloor PTs, some just regular
sports PTs that we work togetherwith on patients and share them
and, you know, send notes backand forth and really try to have
the best, like well-roundedhealthcare team, for the patient
.
Um, and I work with a great setof physiatrists here.
(12:50):
Which a physiatrist isbasically?
I usually explain it to peoplelike uh, because no one ever
knows what a physiatrist is, uh,step between a orthopedic
surgeon and me, so they're an MD, they do a bunch of orthopedic
stuff but they don't do surgery.
So I have been the teamchiropractor for the CLC Wolves,
our rugby team, here for thelast four years.
(13:11):
I took this year off as I justhad a baby, but we work really
closely with them and that'sbeen great too, because we can
all contribute to the health andwellness of patients, whether
they're athletes or not, and weall can work together.
And I think that's the mostimportant thing is that all
these different types of doctorscan start to work together more
(13:32):
for the benefit of the patient.
Speaker 2 (13:34):
Yeah, and two just to kind of add to your point.
One my brother's a physiatrist,so I'm just laughing.
Speaker 1 (13:41):
I was like I know exactly what that is.
Yeah, when I send people tothem, no one ever knows, though.
So I'm always like do you knowif a psychiatrist is?
And they're like for the feet,I'm like, no, no, not a
podiatrist.
So I just have my like spiel ofexplaining it down, cause I
feel like I think they're such agreat healthcare provider that
(14:02):
some people underutilize, youknow so.
Speaker 2 (14:05):
Yeah.
And then the second point whichis just funny is you talked
about physical therapists, howyou guys kind of had a stigma
with them.
Welcome to our industry.
Speaker 1 (14:12):
That's where we're at now Physical therapists don't
want to talk to us.
Speaker 2 (14:17):
Yeah, so hopefully we can like do the same thing and
start working together, which iswhat I've been trying to do for
the last four years same thingand start working together,
which is what I've been tryingto do for the last four years,
trying to break that gap.
Speaker 1 (14:27):
I know I'm always saying I wish we had.
It's hard to find good personaltrainers who have availability.
You know a lot of the personaltrainers here are too busy for
us to send patients to.
But there is that kind of gapbetween where someone like me,
as a sports chiropractor or aphysical therapist, sees someone
and then gets them to a pointwhere, okay, now it's time for
(14:48):
you to get back into actualfitness, but you need someone to
help you a little bit.
You need that like steppingstone and that's like perfect
where personal trainers come in.
But I know if you can get inwith the I mean sports
chiropractors, the PT is like weneed you guys.
If they don't want to work withyou, that's, they're crazy.
Speaker 2 (15:08):
Yeah, I think a lot of the times too when, like we
have a policy, like if we havesomeone coming out of PT, it's
when a patient comes in and I'msure you get this a lot.
It's oh, I did the thing.
You know this thing.
Yeah, I'm like that's so cool,I'm.
So I'm like can you like letyour PT know that you want to
sign HIPAA forms and so we cansee your program?
Cause that'd be great yeah.
(15:30):
Yeah, yeah, totally so it's thesame kind of like continuing it,
if we like, if we can all worktogether and really teach the
patient that we want to shareyour programs and do that.
Speaker 1 (15:41):
It would really go a long way.
Speaker 2 (15:42):
I want to start tying into where your specialty is,
which we've talked a little bitpre-show and that's that
postpartum.
And that seems to be for thelast this season.
Pre and postpartum have beenlike the main talking points for
our show.
So it's just funny how like thatseems to be the theme of season
three for us.
So postpartum is afterpregnancy, for people that may
(16:05):
or may not know after you givebirth, what happens A common
thing we've talked about uhhappens to women is something
called diatosis recti, which isthe abdominal wall kind of
coming apart, and it's importantto note certain do's don'ts for
that.
So walk us through for, uh,what that looks like for
somebody coming to thechiropractic side of things and
(16:27):
how you would treat it, becausethat's something we haven't
talked about yet.
Speaker 1 (16:31):
Yeah, sure.
So diastasis recti, like youmentioned, it's a very normal,
natural thing to happen duringpregnancy.
It has to happen right as theabdomen grows, the baby grows in
there.
It's like 99% of women somestudies have even shown 100%
during their pregnancy havediastasis recti.
So I just say that because Ifeel like you know it used to be
(16:54):
.
No one knew what diastasisrecti was and now in the last
like I would say like five years, it's become this big buzzword
and if you look online there'sall sorts of people that are
sort of fear mongering about ita little bit, and so I always
like to just clear that up thatlike it has to happen, it's a
(17:14):
very normal.
The deal with it is we want tojust limit the movements during
pregnancy.
That can make it worse and itcan make it harder to recover
afterwards, and it's notdangerous to the baby, it's not
dangerous to you, it doesn'thurt.
It's just if you do certainthings during pregnancy, most
notably like anything that isflexing the spine, so like a
(17:35):
sit-up, you know, if you're inlike the CrossFit world or HIIT
world, like toes to bar kipping,like that sort of thing, like
toes to bar kipping, like thatsort of thing, even moving heavy
weights over your head, becauseyou lose control of your core
because it's so stretched out.
That can also make it a littlebit worse during pregnancy.
So it's just avoiding some ofthose things and being mindful
(17:58):
of them, making modificationsand then afterwards, in the
postpartum phase, findingsomeone to or you know, whether
it's online or whether it's inperson, whether it's a, like I
said, a pelvic floor PT orsports Cairo or I have an online
postpartum rehab plan that Istarted during COVID because
(18:19):
people couldn't come in and seeme or see you know people as
easily.
But finding something like thatthat teaches you how to
re-engage your core, how to useyour transverse abdominis, which
is that big kind of flat musclethat wraps around the abdomen,
and also use your breathing as atechnique to help heal up the
(18:41):
diastasis and just basicallyrecreate tension so that you can
be nice and stable through yourcore.
Speaker 2 (18:48):
Have you seen women, after having maybe more of like
a severe end of it, get fullrecovery?
Is that something that canhappen?
If so, how long does thatusually take, and what kind of
program should those that have aworst case of it I guess?
What kind of approach can theytake?
Speaker 1 (19:10):
Yeah, so I definitely have.
And what I always try to remindpeople is even if women aren't
totally what we call likeclosing the gap quote unquote
which is that gap between theirabdominal muscles where those
two rectus muscles come together, kind of the line of where six
pack might be.
Even if it doesn't closeanatomically, what we're trying
(19:32):
to do with them is close itfunctionally, which means you're
teaching them how to createstability through their core by
using their breathing, usingtheir bracing and using their
entire core, right.
So the pelvic floor, thediaphragm, and then, you know,
thinking about the pelvic flooris the bottom of the quote
unquote core, the diaphragm isthe top, and then all the
(19:53):
muscles surrounding, you know,the abdominal muscles, the low
back muscles, and reallyteaching how to re-engage those.
Because what happens is a lotof women become like you can't
really connect to those musclesbecause they're so stretched out
.
So you have to be kind of likea reintroduced to them sort of,
and that can be done withbreathing exercises and then
(20:13):
some really simple specificdiastasis exercises.
I like to have people get in,especially if you're you know,
like you mentioned if it's anextreme case quote unquote like
they have a pretty big gap wherethey had more of a traumatic
birth.
I like to recommend people getin to see a pelvic floor PT or a
sports chiropractor whospecializes in postpartum care,
(20:38):
and then you know there's lotsof stuff you can do at home.
You know there's lots ofexercises that you can follow
along with, but I think gettingseeing someone is important
because you want to there.
There's so much tactilefeedback, right Like you need to
be able to.
You need to have someone touchyour transverse abdominus and
say here, this is what thisfeels like it when it's firing,
you know, and and kind of walkyou through that.
(20:58):
So I always recommend that ifpossible.
If not, like I said, there aresome great online plans.
There's some great online pts,um, that have stuff out there
and and yeah, there's a lot ofwork that can be done.
I would say almost, I wouldwager to say no one uh cannot
improve from diastasis afterpostpartum if they have the
(21:19):
right training and you know theyfollow the right sort of
guidelines.
Speaker 2 (21:24):
Just a question that kind of popped into my head
while you were talking.
You pointed to thetrans-abdominus and said they're
kind of engaging this muscle.
Obviously I've never beenpregnant before in my life, so
do you lose that mind to muscleconnection while you're pregnant
or, like, does that just kindof disappear?
Speaker 1 (22:13):
no-transcript core engagement here.
This is like arms and legs.
From now on, you know, and you,just because those muscles are
so stretched, you, you, just youdo lose some feedback and so
obviously you know that happensslowly, over nine months, so it
doesn't come back rightovernight once that baby comes
(22:34):
out.
So it takes some, it takes somework and it takes some
understanding of what you'retrying to do, uh, to to get back
to a level of of high fitnessespecially, you know.
Speaker 2 (22:46):
And then the last question, kind of just related
to this topic, is is thereanything pre and during
pregnancy that someone can do tohelp prevent getting such a
severe case of it or maybe makepostpartum easier?
Speaker 1 (23:03):
Yeah, a couple of things.
One thing is just like withsurgery you know any surgery
they tell you basically, thestronger you go in, the better
your outcomes, right.
So you don't, let's say, you'regoing to have shoulder surgery,
you want to keep strengtheningthe opposite shoulder, you want
to keep doing as much as you canon the shoulder You're going to
have surgery on, even becausethe stronger you are going in,
(23:24):
the stronger you will be comingout and the easier quote unquote
rehab will be right.
So same thing with pregnancyyou want to be as strong as you
can going in.
So I always recommendespecially women that are trying
to get pregnant or plan to getpregnant, eventually work on
their glutes a lot, theirposterior chain.
You know squat is reallyimportant for pregnant patients
(23:49):
and even you know postpartumreally are all around the
perineal period.
I think squatting is superimportant and so you can do that
.
And then during pregnancy it'sjust limiting some of those
movements, as I mentioned.
So at some point, usually afterthe first trimester, is when I
recommend people startevaluating whether or not they
should be doing certainmovements still.
(24:10):
So lots of times they can dothem right, but it's looking at,
I can do this, but should I doit?
What's the benefit, what's thekind of cost benefit analysis of
doing sit-ups right Like, am Ireally going to make my abs that
much stronger?
No, but you might make it alittle bit harder to recover
later.
So that's when we start talkingabout modifying movements,
(24:31):
changing things up, and I alwayswant women to keep working out
during pregnancy.
It's super important.
But there's just differentthings that we can sub in for
some of those movements that areharder on the ab muscles.
Speaker 2 (24:47):
Yeah, I really couldn't agree more and I want
to dive a little bit more now,going kind of into the
postpartum, how it affects yourspine.
I have a kind of a lot ofquestions just knowing,
obviously from watching from theoutside.
But we're going to take a quickbreak from our sponsor guys and
we'll see you on the flip side.
We'll be right back For us.
We know what it's like to feelunhealthy, depressed and
(25:11):
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We want to show others there isa right way and through fitness
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Fitness can give you thatmotivation, confidence, energy
you need to bridge that mentalgap and prevent you from missing
important life events.
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(25:35):
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Hey everybody, and welcome back.
(26:01):
We got Dr Carly here talking allabout postpartum.
We're going to really dive into, I guess, a lot of things that
I can say.
I observed in my industry,maybe not experienced personally
.
So I guess I have a chock fullof questions today, just kind of
getting my brain moving on thistopic.
The first one I want to talkabout you give birth right.
That's a lot of pressure onyour pelvis area, especially
(26:24):
your hips.
Is there a relationship betweengiving natural birth and having
hip issues, slash, lumbarissues right after pregnancy, or
maybe things that can continuelater in life?
Or is that just something Imade up in my head.
Speaker 1 (26:42):
I think it really depends.
It depends on what the situationis going into the pregnancy.
I do see if people have hipissues or low back issues going
in, those don't necessarily goaway right, we have relaxin in
the system that comes in.
That's a hormone that starts toloosen up the ligaments and the
joints to give birth, but itdoesn't loosen up just the
(27:04):
pelvis, it loosens up all yourjoints.
So if you have an issuesometimes not always, but it can
get worse it doesn't usuallyget better with pregnancy, you
know, and then it does take someafterwards, you know, the
relaxing is in your system untilbasically you're done
breastfeeding, and so peoplesort of hope to feel better
(27:24):
right away or think you know,okay, maybe a month or two or
three.
But really if you're going tobreastfeed for you know, nine,
10, 12 plus months, uh, you haveto consider that that things
aren't necessarily going to beas stable as as they were before
.
So that's what I see is reallyif there's an issue before, it
doesn't necessarily get betterand it might take some, some,
(27:46):
some care and rehab and strengthbuilding really postpartum to
help with that.
Speaker 2 (27:53):
Yeah, I can imagine being pregnant right, I see it a
lot with just individuals, so Ican just imagine it's 10 times
worse when you're pregnant,especially like month eight,
you're leaning back trying tocompensate with the weight, so
that in itself is putting a lotof pressure on your spine.
What are some ways thatspecifically you can give advice
(28:14):
to pregnant women right now tohelp not break their spines and
I know that was a littleoverdramatic, but just you know
exactly what.
Speaker 1 (28:22):
I'm talking about in general.
Yeah, that like kind of swayback position.
I think that's what you'retalking about, because the belly
is pulling so far forward andso you get into that really big
called lumbar lordosis, you know, like really like accentuated.
So what I usually recommend isthey basically try to feel the
extreme ends of both of those soreally tilt the pelvis, so it's
(28:44):
forward into that extreme kindof sticking the belly out and
then really tuck your bum underand so you can feel what that
feels like and then meet in themiddle and that's like your
neutral spine position, and sothat's really important to find
in general right, but it'sespecially important for
pregnant women because it, likeI said, it gets so hard to feel
(29:05):
what's happening through there.
So I always recommend they tryto find that and then really, if
they're lifting weights anddoing that sort of stuff, still
really using that neutralposition.
The other thing that a lot ofpregnant women do is they end up
kind of really tucking theirbum under and like tucking their
glutes, and so I really try toteach them not to do that and so
that's that's sort of almost acompensation for that belly
(29:27):
sticking out so far, and sothat's where you know,
remembering and learning tosquat, learning to, you know,
doing some, some deadlifts,doing some glute work, all that
gets really, really importantand valuable, because if you
tuck those glutes under that nowyou know changing the way that
your spine is working, makingyou a little more unstable.
So those are a few things thatthat they can do right away is
(29:49):
not tuck the glutes and thenfind that neutral position
between the two extremes.
Speaker 2 (29:54):
This kind of goes back to your original point
about squatting Getting theglutes activated.
Speaker 1 (29:58):
Yeah, I know, I was like everybody squat.
Speaker 2 (30:01):
Everybody squat, everyone get some hip thrusts
and glute bridges, please Nowthank, you Totally.
Yes, yep, my favorite exercises, and that's a guy saying that.
You never don't hear that oftenyeah and then you give birth.
Right, you're in thatpostpartum stage.
Uh, this is the look that I seeall the time you're carrying
(30:23):
your kid, your hips tilted outto the right or the left,
depending on what side they'reat.
And your spine's basically justtotally held out and I can only
imagine the kind of pressureyou're doing that.
Is there advice to help?
Like, hey, you're picking yourkid up, maybe sit up a little
taller.
What's some things that we canhelp in that postpartum,
(30:44):
especially with the young kids?
Kind of picking them up, karen,as opposed to your spine kind
of pick them up, karen, asopposed to your spine.
Speaker 1 (30:54):
Yeah Well, I'm glad you mentioned that, because that
actually ties in so well too.
So, and maybe we can talk abouta little later but the
postpartum athletic brand that Ihave it's called Jen and Carrie
, and our motto is every mom isan athlete.
And where that came from wasbasically what you're just
describing of moms do crazystuff, you know.
They're like carrying a carseat in this hand, a toddler on
(31:16):
this side, a backpack on thisside, and then they're like, you
know, walking the dog andcarrying their coffee, and it's
like that is so athletic, youknow.
And so that's we.
We came up with that slogan acouple of different ways A we
want moms to be able to get backinto whatever type of fitness
they want, right.
And B not just a mom.
(31:37):
Not that being a mom is themost amazing job in the world,
but there's so many other thingstoo, and if an athlete's one of
those, we want them to be it.
But B, everything a mom does isathletic.
So you think about putting thekid in the crib, right.
Well, that's a hip hinge,that's a picking the toddler,
screaming toddler, up off thefloor, that's a deadlift, right.
So it just translates so wellthe stuff in the gym to
(32:02):
motherhood.
And so that's where we sayevery mom, no matter what she's
doing, is an athlete, right.
And same thing as you'rementioning that, that kid on the
side of the hip, that's a hardposition for the body to be in.
So normally what I recommend isit's hard not to do that, but I
recommend trying to switchsides.
Most women hold their kid ontheir less dominant side so they
(32:23):
can use their more dominanthand to do things right, and so,
as hard as they can, as hard asit is, trying to switch sides
and hold on the other side.
I also often coach women on howto use, especially if it's a
smaller baby, how to use like afront pack so that they can have
their baby on the front of themand how to keep a nice neutral
spine while they do.
That is more in line, so theycan keep a better position of
(32:49):
their spine and and theirshoulders.
You know, cause that's anotherthing is they're like moms are
rounded forward so much, holdingbabies, breastfeeding, doing
all kinds of stuff, so that cankeep them a little more upright.
Using the front pack and thenjust being aware of it, you know
, and trying to do some thingsto counteract.
Just like anything else we doin life.
(33:09):
We try to counteract some ofthese, these poor movements that
we do throughout the day, withexercises in the gym, you know,
stretching, strengthening thatsort of thing.
So, especially for moms,important to do some
strengthening of, like, thepulling muscles.
So the lats, the rhomboids, youknow, the lower traps,
(33:30):
everything on the backsidebecause they're so rounded
forward, and the pecs andeverything are pulling so far
forward.
So that's where we try toreally encourage some, you know,
and really, who doesn't needstrengthening of the pulling
muscles?
Right, our posture is sohorrible as a society in general
, but it's even, it's evenelevated during motherhood, with
(33:51):
just everything pulling you sofar forward.
Speaker 2 (33:54):
Yeah, the importance of the posterior chain is
something I drove intoeverybody's head.
Speaker 1 (34:00):
Yeah, totally.
And I think people forget thatthe posterior chain is not just
the glutes and the hamstrings,it's all the way up the back of
the spine, you know, all the wayup the back.
It's the whole posterior, notjust the lower half.
So, yeah, it's important towork on some of those muscles
too.
Speaker 2 (34:18):
I loved what you said moms are athletes because I
just had this vision in my head.
She has three kids.
They're all screaming, yelling.
She's trying to downlift oneoff to the right side while
they're running away, grabbingthe other by the shirt and
trying to hold them, and theother kid's running.
So she's running while doingall of this.
Speaker 1 (34:35):
Yeah, oh yeah.
It's like not an uncommon scene, right.
Speaker 2 (34:40):
This is.
This is why you need to keepmoving into your life, so you
don't end up hurting yourself.
We see it a lot with,especially kids.
I can't tell you how manyclients that come to us because
they were chasing their kids androlled their ankle.
They're trying to play sports.
They're not good at it anymore.
They were picking their kids up, moving the wrong direction,
they were taking their car seatand blew a disc, and these are
just the most common injuriesthat we see and it's usually
(35:02):
right after having kids and Idon't know if you agree with me
on that one.
Speaker 1 (35:11):
Yeah, often, yeah, and it's like, just like we were
saying, you know, things are alittle more unstable and I think
also, sometimes people aren'tthey aren't like thinking so
much about that, right, becausethat's not like.
It's not like they're going andtrying to, like, you know,
deadlift 300 pounds.
They're just trying to pick upa car seat.
But even in my job as achiropractor it's usually the
same thing not always, you know,wrapped around kids.
But you know, people come inall the time with a lumbar disc
(35:31):
herniation and it's because theytry to put on a sock or because
they try to pick up a penciland it's like that's not really
the act.
That did it right.
It's like all these timesbefore where you were rounding
the spine or doing something youknow, and that was just like
the little straw that breaks thecamel's back sort of thing.
You, that breaks the camel'sback, sort of thing, you know.
(35:52):
So I think it happens eveneasier in postpartum because
things are now a little bitunstable.
You know, you have basicallythis new body.
I tell all my moms that comeback in after giving birth.
I I do a whole new evaluationon them.
I set aside an hour of timebecause I'm like you're not the
same person anymore.
You're not the same body.
It's a whole new setup.
So we need to, like, get abetter you know, a new feel for
it and see what you need now, asopposed to what, how you were
(36:15):
during pregnancy and how youwere pre-pregnancy.
It's just, it's a new body.
It's a new person in a lot ofways, you know mental, physical,
all the things.
Speaker 2 (36:23):
Yeah, it's totally true.
You're just a brand new personkind of coming out of it, and I
love the fact that you're doingan extra eval with people,
because that really goes a longway.
And I think the question I getthe most is you can be pretty
brief with your answer is howfar soon should they get back to
doing stuff and creatingmovement after giving?
Speaker 1 (36:40):
birth.
Yeah, so that's a big topic.
I mean, we could actually talkabout that, for you know, I
could talk about that for hours,but, um, but I think one thing
that I would love to stress topeople is you can start some
really simple stuff very early.
So some breathing exercises,you know, some deep belly
breathing, trying to get thatdiaphragm working again, some
simple glute bridges maybe,depending on if you had an
(37:03):
uncomplicated birth Some reallysimple stuff really early on
within.
Stuff really early on within.
I mean I started that stuffwithin three or four days with
both of my pregnancies and areboth of my, you know, after
birth, and you don't have towait for that six week mark from
your doctor to say, Okay, nowyou can exercise.
You can be doing a lot of sortof rehab stuff really soon.
(37:26):
So I usually like to recommendthat to women, and the other
thing about that is that it'snice to have something that you
can work on, because it feels so.
Your body feels so foreignoften and so it's nice to have.
Okay, I'm going to do, you know, these two sets of breathing
exercises, some like hip hingingand some, you may be like foam
(37:48):
rolling of my glutes, and that'smy little like workout, quote
unquote you know for for the dayand you can do that without you
know worrying too much about it.
So, earlier rather than later,with some of that, you know
breathing and and starting towork on a little stability, I
think can go a long way.
Speaker 2 (38:08):
Yeah, and just to kind of add to it, to those that
say well, I didn't give naturalbirth, I had a C-section.
What would be your answer tothat one?
Speaker 1 (38:16):
Yeah, so I actually had a C-section with my, my
second son.
He was breech and we couldn'tget him to turn that little
sucker, so he I had a plannedC-section and it's different for
sure.
Right, you're having abdominalsurgery.
There was some stuff that Icouldn't do that I could easily
do after my first birth, but Ithink after you know that week,
(38:41):
the first week, your scar ispretty sore.
It's pretty hard to move thefirst two weeks really, but you
can still be doing the breathingexercises, you can be lying in
bed doing breathing exercises.
So I always recommend peoplestart there and then, just, you
know, listen to their bodies,don't try to rush things, and if
you can get advice, help fromyou know, like I said, someone
in your area that specializes inthis, then that's usually the
(39:03):
best way to go, you know, sothat you have someone who can
kind of be on your team and helpyou through that process.
Speaker 2 (39:09):
How do you feel about , after a C-section,
specifically working theopposing muscles?
Very, very, really, verylightly, obviously, but just
kind of get those moving.
Speaker 1 (39:19):
You mean as far as like opposing muscles, like like
the low back muscles or yeah,yeah, I mean, I'm all for it.
The problem is the way thatpeople do that.
It's difficult to not putpressure on the front of the,
you know, on the scar.
So, like I was trying becauseyou know, of course I'm like my
own test case, right so I waslike, ok, now I had a C-section,
(39:41):
I got to test out all thisstuff and so, you know, I tried
to do some Superman's, I think,at like week two and I was like,
oh, oh, no, we cannot be layingon this scar yet, you know.
So, um, I love for people towork some of those muscles, but
it it definitely you have totake into effect that scar.
Um, it's a little easier towork the glutes.
You know, like we're sayingwith like a glute bridge or
(40:02):
something that's like that.
But, um, but even doing like alow back hold on what do they
call it, like like off of a GHDor something, is too hard
because there's pressure on thescar.
So you just have to take thatscar into consideration a lot of
times.
Speaker 2 (40:19):
Love that answer, thank you, and I want to kind of
go into what you mentioned alittle earlier, which is the
whole nursing, breastfeedingside.
You were referring to yourclothing company, but kind of
why you started that a littlebit.
So obviously this is somethingthat I'll never have to do again
, but how does that nursing sideof it you were mentioning with
(40:41):
weightlifting, the way clothesare designed.
They're not ideal for women whoare athletic and maybe that
puts a damper on people who arebreastfeeding, cause at that
point it's like why would I doit if the clothes aren't made
for me to do it?
So kind of walk us through howthat kind of started that idea
and the benefits of having thiskind of sportswear as it comes
(41:03):
to actually exercising, yeah,sure.
Speaker 1 (41:07):
So after my first son , the way the company started
basically was my, my co founderand I.
She's a good friend of mine.
She was over and asking howthings are going and I was just
getting back into the gym andworking out and I was like I
just wish, like I hate all thesesports bras, I hate all these
nursing sports bras.
I hate the clips.
I don't want these big zippers.
(41:29):
You know, I really loveweightlifting.
Like I don't want to do a powerclean and knock my bra off
because there's this big clip inthe way.
You know I don't want to gorunning and have it come on
clips.
So, anyways, we started kind oflooking around at the nursing
sports bra industry basicallyand could not find anything good
(41:50):
.
So we we developed one and ittook a long time and, um, it
took a lot of iterations, but wereally wanted to create
something that allowed women toget back into the gym, feel like
themselves and just be able totake that time to feel empowered
and feel like the strong,capable, confident woman that
(42:13):
they are.
And you know, it's wonderfulbeing a nursing mother, but a
lot of these women have so manyother things that they love to
do and they want to get back to.
And so it was A.
It was a convenience thing,like it's.
You want a nice sports bra thatyou can work out in and
immediately go to feed your baby.
You don't want to like betrying to rip, want a nice
sports bra that you can work outin and immediately go to feed
your baby.
You don't want to like betrying to rip off a sweaty
(42:33):
sports bra and there's a cryingbaby and it's like a whole thing
.
Right, but B.
We just really our goal at Jenand Carrie is to empower women
to, to get back to whateveractivity is that they love and
trying to, you know, in any waypossible make that easier.
So, basically, what we did is wemade a sports bra that looks
exactly like a regular bra.
(42:54):
It has a different technology,so it it pulls up from the
bottom and then pulls down fromthe top, so to, especially to
someone who doesn't isn'tnursing someone like maybe you,
anthony, you'd never know thatit's even a nursing bra.
You just think like whatever,like Shelly is in her sports bra
today, you know, and that wasour goal.
We had a couple of friends thatdon't have kids and they were
(43:17):
like we had them try it on andsee how it fit and they're like,
yeah, it just looks like aregular bra and we're like, yes,
that's what we want.
Like you don't even know, youjust said the right thing, you
know.
So that's kind of where itstemmed from.
Is is me not having the toolthat that I felt like I needed
and wanted to just make gettingback into athletics and fitness,
(43:40):
into working out and feeling alittle more like myself, to make
that more possible.
Speaker 2 (43:45):
I love that Very, very good vision and model, so
that's really something Irecommend people kind of check
out.
I have a nursing question, justkidding Is there a certain does
your metabolic rate increaseand if so, how much?
Because I've always been toldthat it does, but they've never
(44:08):
really explained beyond that.
Is that active breastfeeding?
Is that in general, like?
What does that look like?
Speaker 1 (44:17):
Yeah, that's a great question.
I wish I had a number for you,but I do not know exactly what
that increase looks like.
I can tell you that it doesincrease, just like during
pregnancy, because you canimagine you're, you know you're
creating something from, notfrom nothing, but something that
you weren't creating before,right, so you're creating a baby
(44:37):
and then you're creating breastmilk constantly.
So that's where you know it'ssuper important to stay really
hydrated, it's super importantto be eating enough calories and
if you don't do those things,you do see that drop in in
breast milk production.
So, yeah, definitely themetabolic rate increases and you
can ask any nursing mom.
(44:58):
She's like I'm so hungry allthe time, and so you know that's
anecdotal, but I don't know thenumber.
I don't know exactly what thatlooks like, but I do know that
that is that.
That is true, that it doesincrease.
So it's important.
I always stress it's soimportant to be.
A lot of women will get kind ofhung up on wanting to get the
baby weight off, that sort ofthing and like there's lots of
(45:20):
time for that.
I always just try to stresslike you have to eat, you have
to be nourished, you have to benot just eating crap, but like
getting your nutrients in sothat you can you can nourish
your baby.
And even if they choose not tobreastfeed or some people you
know try to breastfeed, itdoesn't work.
There's all sorts of stories,you know things that happen.
Even if women don't choose todo that or aren't able to, it's
(45:45):
still important that they'renourishing their body right,
Because they're still recoveringfrom giving birth, they're
still recovering from losing alot of blood, and so there's all
these things that it's justimportant for that during that
postpartum period, that period,that they're really nourishing
their body, whether they'rebreastfeeding or not.
Speaker 2 (46:00):
Yeah, and I think, just kind of understanding that
it's milk, right, milk is heavyin proteins and fats, so I can
only imagine that's kind of whatyour body's craving is, fueling
it with the proper types offats, so meaning more of an
unsaturated form, as well asincreasing your protein intake.
And higher amounts of simplecarbs probably aren't going to
(46:24):
matter too much, because that'swhat you use to make the milk.
Is that a good understanding?
Speaker 1 (46:29):
Yeah, that's pretty good.
Yeah, it's always important totry to get, you know, and it's
hard, I think, to get enoughprotein.
So that's where you startlooking at, okay, we have to.
We can't just think about ourprotein, as you know, just
eating meat, right.
We have to start looking at ourwhey protein, maybe doing a
shake or whatever type ofprotein shake, protein that
people can tolerate.
Uh, we have to start thinkinglike, okay, what other sources
(46:52):
of protein are there?
You know there's tons ofvegetables.
Peas are really high in protein, obviously.
So, looking at like, okay, howam I getting my, how am I
getting these nutrients?
And not just thinking like,because who wants to just be
like chomping on turkey andchicken all day?
You know, like there's otherways to do it.
Yeah, okay, maybe, but there'sother ways to do it.
(47:15):
I think, especially during thattimeframe of, like you know, we
can add collagen to things.
There's, you know, lactationcookie recipes that you can make
that are healthy, that there'sall kinds of ways to do that.
So I think it's getting alittle bit creative and not just
getting out of the mindset oflike, okay, I just have to crush
chicken all day.
(47:35):
That doesn't necessarily soundso good to a newly postpartum
nursing mom, but there's otherways to do it.
Speaker 2 (47:44):
I think I'm going to redo my protein episode I did
two seasons ago about what tointake, and add this postpartum
side to it, Cause now that I'velearned a little more about
increasing the amount of proteinand maybe we bump those that
general like 0.6 per pound thatwe have usually for females up
while you're breastfeeding to mewith that like 0.8 round, we
(48:05):
usually see some meds sitting.
So I love that.
I recommend you guys go backand check that episode out.
You'll learn all about BCAAswhat are the essential ones that
your body already doesn'tproduce, the non-essential ones
that we already do produce.
Understanding that if you're noteating animal products, you're
not getting complete protein.
So learning how to balancethings together like rice and
(48:26):
beans is a complete protein ifyou're putting them together.
So those things are alreadynaturally made.
So I do love that and I'm justhappy.
We're like trying to walk inthrough this, because I got a
lot of females that I trainedcoming out of pregnancy.
Now I can be like super moreconfident with them.
Like this is exactly what yourbody needs to work on.
I guess the last nursingquestion I really have in
(48:49):
general is alcohol and smoking.
I mean maybe not so muchsmoking, but more alcohol, more
things you're putting insideyour body, Does that leak into
breast milk?
Could it?
I really don't know, and I'mgoing to let you answer that one
.
Speaker 1 (49:07):
It does.
Yeah, I think the kind ofstandard understanding is that
like, it's like 10% of what youintake can go into the breast
milk.
So I believe I haven't lookedat that for a little while but I
believe that's the percentage.
So it's a really small amount,right.
Most it's interesting becausepeople have very different takes
on this and it depends on whatcountry you're in, because in
(49:29):
Europe, you, you, you know, tella French woman in France, or an
Italian woman, um, not to havetheir glass of wine during
pregnancy.
They do it all the time, youknow, and here we're very um,
anti-alcohol during pregnancy,during postpartum.
And so it really depends on whoyou're asking, on what country
you're in and what your, yourcomfort level is.
(49:52):
You know, we can't do, we can'tdo testing on pregnant and
postpartum women, you know, withtheir babies, so we can't do
double blind studies obviously.
And so in America we've, we'vegone the most conservative route
and said no alcohol duringpregnancy, during postpartum, if
you're nursing, sort of thestandard there is, the most
(50:16):
understood safest time, like,let's say, if you're going to
have a glass of wine and you'renursing, is actually while
you're nursing, because by thetime the, your body is
processing the alcohol the babyhas done nursing, and so then
you know that's your body's kindof processing through that.
But again, like, it justdepends on who you ask, what you
know, what your doctor says andwhat your comfort level is.
(50:38):
So there there's a book that Ireally loved.
What is it called?
I read it during, I think cribsheet.
I read it during my I thinkCribsheet.
I read it during my pregnancyand oh no, it's not Cribsheet,
it's her other book, cribsheetis the second one.
Anyways, it's a great book,basically about this economist
(50:59):
who does all this research onthese topics.
Right, it's like can we eatlunch meat during pregnancy, can
we eat sushi, can we drinkalcohol, and so it's all these
as much study as there is outthere, kind of combined together
and what the research actuallysays.
So that's not my area ofexpertise, of course, but that's
(51:19):
a good resource for people tolook at if they have more
questions on that.
It's called Expecting Betterthat's what it's called, and the
author is Emily Oster, I think.
Speaker 2 (51:30):
Awesome, Definitely something you guys should go
check out.
And then, is there anythingelse you want to add to this
postpartum before we wrap theshow up?
So are there other things yousee often as a chiropractor with
women that are breastfeeding,that are postpartum Anything
else you really want to throwand say, hey, this is something
I see often.
Speaker 1 (51:49):
maybe do this do that , not that kind of deal.
Yeah, one thing you know,especially maybe for personal
trainers actually who areworking with this population One
thing that I do see a lot iscalled mommy wrist, or you know,
people have start to havepretty bad pain in their thumb
or in their wrist and it's fromholding the baby.
You know, in this position, alot everything again being
(52:09):
rounded forward so people canalso start to have some elbow
pain with that.
So one thing that I oftenrecommend people do is do some
strengthening of those forearmmuscles, uh, starting during
pregnancy and then continuinginto postpartum.
You know, the wrist rollers, um, however you like to strengthen
those muscles, that can besuper helpful.
That eccentric, concentricloading of both the flexors and
(52:32):
the extensors, uh, the forearm,uh, that's one thing that takes
a lot of people by surprise is,you know, sometimes women are
expecting, okay, some pelvicpain, some low back pain, even
upper back pain from nursing,but the thumb or the wrist pain
really can take people bysurprise and can be really
extreme and limiting if nottaken care of or addressed
(52:56):
properly.
So that's one thing that Ialways try to mention and have
people work on in advance, justbecause that's one problem you
can avoid pretty easily with theright exercises.
Speaker 2 (53:07):
Really good to know.
Thank you for that.
It's definitely something wecan focus more on.
Love the kettlebells forforearm strength and balance of
them Super fun.
But I'm going to ask you thesame two questions.
I ask everybody at the end ofthe show.
First one is if you could wrapthis show up in one or two
sentences, what would you takeon message?
Speaker 1 (53:24):
Yeah, I know I hear you ask this question.
I'm like, oh, that's tough man.
Hear you ask this question?
I'm like, oh, that's tough man.
Yeah, I think for me it wouldjust be.
You know our motto that everymom is an athlete and my goal in
life really is basically toempower women in that postpartum
time and if there's any waythat I can do that, I'm happy to
(53:44):
have people reach out to me sothat I can be of assistance.
Speaker 2 (53:49):
I love it.
And then the second question.
You probably know exactly whatI'm going to ask.
How many people find you getahold of you?
Give us all the good stuff, gofor it.
Speaker 1 (53:56):
Of course, yeah, yep, so online of course.
Our website is jenandcarycomJ-E-N and K-E-R-I.
Funny story on that is that thereason our company is named Jen
and Carrie is my name is Carlyand my partner's name is Jess
(54:17):
and no one ever gets our namesright.
They always call her Jen andthey always call me Carrie.
So Jen and Carrie is our likepseudo.
You know pseudo names of likeyour fun mom friends, you know
all the things sort of backfirednow because everyone calls us
Jen and Carrie, like even morebecause now we've like named our
company that.
But anyways, online there, alsoon Instagram, jen and Carrie.
And then I'm on Instagram at DrCarly, k-a-r-l-i-e and also
(54:38):
online at carlycozzicom.
So that's the easiest ways tofind me.
Speaker 2 (54:44):
I love it and I love the company name.
We're just laughing about thatHysterical.
And thank you guys for joiningus on this week's episode of
Health and Fitness Redefined.
Don't forget, hit thatsubscribe button and join us
next week as we dive deeper intothis ever-changing field.
And remember fitness is ajourney, not a destination.
Until next time.
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