Feminine Strength: Revitalize, Rejuvenate, and Ignite Your Pelvic Power

OCT 5, 2023

Hello Ladies!

🌟 Welcome to another edition of our wellness newsletter, where we're all about nurturing your holistic well-being. In this issue, we've got a fantastic lineup just for you: Dive into the world of PELVIC FLOOR HEALTH, discover its significance, and learn valuable tips to keep it in top shape. Uncover the secrets of DRY BRUSHING and how it can work wonders for your skin, leaving you radiant and refreshed. We're serving up a delicious and nutritious SALAD RECIPE that not only tantalizes your taste buds but also fuels your body with goodness. Plus, explore the empowering pages of a BOOK that celebrates the STRENGTH AND FEMININITY OF WOMEN, a must-read for every woman on her journey to self-discovery. Join us as we embark on this journey towards a healthier, more empowered you! 💪💃🍃

THE PELVIC FLOOR - CORE OF YOUR VITALITY AND SEXUAL ENERGY

In general, we face the issue that crucial aspects related to women's health are not part of the school curriculum. While sexuality and puberty are included in the curriculum, nobody learns about the pelvic floor. Teenage girls should be introduced to the pelvic floor as an important part of their body that requires attention. This would prevent many problems.

There is a misconception that only women who have given birth experience issues with their pelvic floor and deal with incontinence. But there are many more women affected for various reasons. For instance, women who engage in high-impact sports, such as CrossFit, put a significant strain on their pelvic floor, as do activities like tennis, horseback riding, or jogging. Surprisingly, the pelvic floor is often the underlying cause of lower back pain, a fact known to very few. 

WHY IS IT SO IMPORTANT TO BE FAMILIAR WITH THE PELVIC FLOOR?
A weak pelvic floor can lead to incontinence and even to bladder prolapse. Stress incontinence, for example, a common problem among women in menopause, can be alleviated significantly if women train their pelvic floor muscles. 

THERE ARE DIFFERENT OPTIONS TO TRAIN YOUR PELVIC FLOOR:

- Kegel exercises
- Pilates exercises
- Using vaginal weights
- Using a pelvic floor trainer

Especially among elder women, incontinence is a great issue. They believe they must accept their weak pelvic floor because that's how they had known it throughout their lives. However, exercises with a pelvic floor trainer, for example, can bring about many positive changes for them. They feel more liberated, able to go shopping without constantly needing access to restrooms. 

Exercising the pelvic floor not only strengthens it, but it also increases blood flow to the vagina, bladder, and urethra, which makes the tissue more resilient, improves vaginal lubrication and thus not only improves your sex life but also the control over your bladder.

SQUATS FOR A STRONG BUTT
Nonetheless, exclusively focusing on Kegel exercises can have unintended consequences, as it may gradually weaken your pelvic floor if you neglect the development of robust gluteal muscles.
The most efficient and organic approach to fortify your glutes is by incorporating two to three sets of squats into your daily routine, ensuring proper form. I suggest performing ten squats three times a day. These can be conveniently done at your desk or even in a bathroom break.

RELAX YOUR PELVIC FLOOR WITH A TENNIS BALL
Relaxing pelvic muscles in pelvic floor training helps prevent muscle tension, maintain muscle function, and avoid overexertion. Here an easy exercise you can do from home:
Elevate your left buttock and locate your sitz bone (the bony protrusion in your buttock). Position the ball between your sitz bone and your anus. Take a few seconds to remember to breathe and let your body ease onto the ball. Repeat this process on the other side, performing it twice on each side.

Check out Katie Bowmnan’s videos on how to do squats properly. 

You can also do some lifestyle changes, as using a Squatty Potty, for example when you sit on the toilet. . Avoid pressing – no matter if you simply need to pee or if you need to do a “bigger job”. You can also avoid wearing high heels a lot as they shorten both your hamstring and calf muscles and tilt your pelvis upward. 

The pelvic floor is a muscular sheet. If you don't train it, it becomes weak. But if you keep it strong, you regain control and feel better. 

Radiant Skin During Menopause! 🌟

Dry skin becomes one of those challenging realities during menopause. Maintaining our skin's hydration and elasticity, which used to be a no-brainer, now demands extra effort. 🌼

Let's embark on a journey into the fascinating realm of DRY BRUSHING and discover how it can perform miracles for your skin during the menopausal phase. 🌸 Here, I'll share some personal insights along with the incredible perks of incorporating this simple yet transformative practice into your routine: https://www.amazon.com/Kitsch-Exfoliating-Scrubber-Cellulite-Lymphatic/dp/B09RYLXT1D

Exfoliation: Dry brushing is like a gentle spa treatment at home! It sloughs off dead skin cells, leaving your skin feeling smoother, softer, and radiant. 🧖‍♀️

Circulation Boost: Those firm strokes during dry brushing? They do more than just exfoliate! They increase circulation, giving you that healthy, rosy glow. 🌹 Plus, improved circulation means quicker healing, sharper thinking, and overall vitality. 💪

Feel-Good Vibes: Dry brushing isn't just for your skin; it's a mood booster too! It leaves you feeling stronger, inside, and out. 🌞

Cellulite Confidence: Some folks even notice a reduction in cellulite appearance thanks to improved circulation and skin plumping. 🩴

Self-Care Ritual: Dry brushing is like giving yourself a mini spa treatment daily. It's a unique experience, offering different benefits to everyone. 🛀

DETOXIFY YOUR BODY AND FEEL REVITALIZED! 🌿

But wait, there's more! Dry brushing also helps your body detoxify, supports your immune system, and reduces inflammation. 🌊 And if you're after a natural way to boost circulation and promote overall health, look no further. Dry brushing stimulates blood flow, enhances oxygenation, and even helps maintain healthy skin, hair, and nails by boosting collagen production. 🌈

So why not make dry brushing a part of your daily routine? Your skin will thank you, and you'll feel amazing! 💃💆‍♀️

MISO-TAHINI CUCUMBER SALAD

🥒 CUCUMBERS are a refreshing choice to keep your body hydrated from the inside, which is especially vital during menopause. As we explored in our previous article about dry skin during this stage, hydration is key to maintaining a youthful and vibrant complexion. Cucumbers are like nature's hydrating boost! 💧

🌰 TAHINI, on the other hand, adds a delightful touch of healthy fats to your diet. They help preserve skin elasticity and contribute to that radiant glow. So, it's not just about what you put on your skin but also what you put in your body that counts! 🌟

But wait, there's more! Let's not forget about the fantastic benefits of miso for your gut health. 🍲 MISO is a probiotic-rich food that can work wonders for your digestive system. A healthy gut means better absorption of nutrients, which, in turn, can further enhance your skin's health and appearance. So, when it comes to taking care of your skin during menopause, a holistic approach that includes foods like miso, cucumbers, and tahini is the way to go! 🌿✨

I am no longer accepting the things I cannot change.

I am changing the things I cannot accept”

Read this book and learn how to:

Have a great rest of the week!

If you feel like nothing's working for you and need guidance during this menopause phase, check out my coaching program here

Also do check out the fabulous menopause holistic kit here