Today I have with me Antonia Henry, owner and head coach of A1 Fit Coaching and P&PA Coach, as we discuss what the research actually is saying about intra-abdominal pressure (IAP) and how that translates to your lifting. We discuss common reasons you may be peeing while you lift and what can be done about it, as well as dig into more about IAP and why pressure management and core + pelvic health are important factors in your performance as an athlete.

Big thank you to Antonia for sharing her expertise!

Here are the citations of the research mentioned in the episode:

https://pubmed.ncbi.nlm.nih.gov/37443166/

https://pubmed.ncbi.nlm.nih.gov/36977774/

https://pubmed.ncbi.nlm.nih.gov/38512833/

https://pubmed.ncbi.nlm.nih.gov/35641077/

https://pubmed.ncbi.nlm.nih.gov/37516287/

https://pubmed.ncbi.nlm.nih.gov/35837994/

https://pubmed.ncbi.nlm.nih.gov/31820378/

Find Antonia on Instagram @a1fitcoaching and her website a1fitcoaching.com.

If you’d like to learn more about coaching pregnant + postpartum athletes, the Pregnancy & Postpartum Athleticism Course will be on sale in October 2024…stay tuned!

In the meantime, here’s a free training you can check out:

http://briannabattles.com/intro-to-coaching

MORE ABOUT THE SHOW:

The Practice Brave podcast brings you the relatable, trustworthy and transparent health & fitness information you're looking for when it comes to coaching, being coached and transitioning through the variables of motherhood and womanhood.

You will learn from athletes and experts in the women's health and coaching/performance realm as they share their knowledge and experience on all things Pregnancy & Postpartum Athleticism.

Whether you're a newly pregnant athlete or postpartum athlete, knowing how to adjust your workouts, mental approach and coaching can be confusing.

Each week we'll be tackling questions around adjusting your workouts and mindset, diastasis recti, pelvic health, mental health, identity, and beyond. Through compelling interviews and solo shows, Brianna speaks directly to where you're at because she's been there too!

Tune in every other week and share the show with your athlete friends!

Today I sit down with my friend Miranda Granger who is a retired UFC fighter and is now pregnant with her second baby. Miranda reflects on her journey as a fighter and how she came to the decision to have her first baby and how that changed her as a fighter. She’s excited for the next phase of motherhood with her second baby and anxious to see how that postpartum goes. Go follow her on Instagram at @mirandagranger.

Miranda has been utilizing the Pregnant Athlete Training Program and has said it’s been very helpful in her training. It’s just completely revamped and updated! You can learn more about that program here: http://briannabattles.com/pregnant-athlete

Looking to coach pregnant & postpartum athletes? Check out Pregnancy & Postpartum Athleticism: https://briannabattles.com/ppacoach.

The Practice Brave podcast brings you the relatable, trustworthy and transparent health & fitness information you're looking for when it comes to coaching, being coached and transitioning through the variables of motherhood and womanhood.

You will learn from athletes and experts in the women's health and coaching/performance realm as they share their knowledge and experience on all things Pregnancy & Postpartum Athleticism.

Whether you're a newly pregnant athlete or postpartum athlete, knowing how to adjust your workouts, mental approach and coaching can be confusing.

Each week we'll be tackling questions around adjusting your workouts and mindset, diastasis recti, pelvic health, mental health, identity, and beyond. Through compelling interviews and solo shows, Brianna speaks directly to where you're at because she's been there too!

Tune in every other week and share the show with your athlete friends!

Today, I have with me OBGYN and Pregnancy & Postpartum Athleticism Coach, Lamia Zafrani, who shares with us what her life currently looks like as a pregnant athlete. Lamia is an incredible resource and collaborator and is actually one of the expert interviews in the P&PA Course itself. I truly value her perspective and work in this community!

Today she shares more in-depth about what it means to be “cleared”, her own very personal experience with miscarriage and recovery from pregnancy loss, how she utilizes woop to keep data on her health (and how her woop actually helped her discover her miscarriage), and the importance of learning HOW to listen to your body during pregnancy and what to listen for. This is an eye-opening episode and a must-listen for pregnant athletes!

You can find Lamia on Instagram at @lamiazafrani.

Join the Pregnant Athlete Challenge!

Learn how to modify your training safely and effectively, so you can stay strong and active throughout your pregnancy, then share what you’ve learned on Instagram. Tag @pregnant.postpartum.athlete and use hashtag #iamapregnantathlete.

Sign up for the challenge here:

https://go.pregnancyandpostpartumathleticism.com/pregnancy-challenge

**COMING SOON: The All-New Pregnant Athlete Training Program! Coming on Labor Day, September 2, 2024!**

MORE ABOUT THE SHOW:

The Practice Brave podcast brings you the relatable, trustworthy and transparent health & fitness information you're looking for when it comes to coaching, being coached and transitioning through the variables of motherhood and womanhood.

You will learn from athletes and experts in the women's health and coaching/performance realm as they share their knowledge and experience on all things Pregnancy & Postpartum Athleticism.

Whether you're a newly pregnant athlete or postpartum athlete, knowing how to adjust your workouts, mental approach and coaching can be confusing.

Each week we'll be tackling questions around adjusting your workouts and mindset, diastasis recti, pelvic health, mental health, identity, and beyond. Through compelling interviews and solo shows, Brianna speaks directly to where you're at because she's been there too!

Tune in every other week and share the show with your athlete friends!

We’re told “just do what you’ve always done” and “just listen to your body”, but we know that this is not enough. I hope by the end of this episode you gain a better understanding of how to train during pregnancy and why we need to adjust in the first place. I dive into mindset (athlete brain), core + pelvic health considerations, and more.

If you’re a pregnant or postpartum athlete looking for resources, I can help:

The Pregnancy Cheat Sheet Free E-Book:

https://go.briannabattles.com/adjust-cheatsheet

The 8-Week Postpartum Athlete Training Program:

https://go.briannabattles.com/8-week-postpartum-athlete-training-program

**COMING SOON: The All-New Pregnant Athlete Training Program! Coming on Labor Day, September 2, 2024!**

Learn to coach pregnant + postpartum athletes:

http://briannabattles.com/ppacoach

JOIN THE #iamapregnantathlete CHALLENGE!

Here: https://go.pregnancyandpostpartumathleticism.com/pregnancy-challenge

The Practice Brave podcast brings you the relatable, trustworthy and transparent health & fitness information you're looking for when it comes to coaching, being coached and transitioning through the variables of motherhood and womanhood.

You will learn from athletes and experts in the women's health and coaching/performance realm as they share their knowledge and experience on all things Pregnancy & Postpartum Athleticism.

Whether you're a newly pregnant athlete or postpartum athlete, knowing how to adjust your workouts, mental approach and coaching can be confusing.

Each week we'll be tackling questions around adjusting your workouts and mindset, diastasis recti, pelvic health, mental health, identity, and beyond. Through compelling interviews and solo shows, Brianna speaks directly to where you're at because she's been there too!

Tune in every other week and share the show with your athlete friends!

A little more personal of a podcast today… with my youngest son Chance’s birthday coming up (turning 7!), it had me reflecting on the decision to have a second baby and what that looked like. I wasn’t even in a mental place to think about another baby for the first 3 years postpartum after Cade, but I knew we wanted to have a second.

I have had experiences within my own family that reaffirmed the decision to have another baby and not have Cade be an only child. I was also worried that 4 years would be too big of a gap. But in the end, it’s been perfect for our family and my experience with Chance was so drastically different than my first pregnancy and birth.

I hope you enjoy this deeper, more personal look into my life and family and hope that you know that whatever decisions you make for your family are yours and yours alone.

Looking for support during pregnancy and postpartum?

Check out the Pregnant Athlete Training Program:

https://go.pregnancyandpostpartumathleticism.com/pregnancy

Check out the 8-Week Postpartum Athlete Training Program:

https://go.briannabattles.com/8-week-postpartum-athlete-training-program

MORE ABOUT THE SHOW:

The Practice Brave podcast brings you the relatable, trustworthy and transparent health & fitness information you're looking for when it comes to coaching, being coached and transitioning through the variables of motherhood and womanhood.

You will learn from athletes and experts in the women's health and coaching/performance realm as they share their knowledge and experience on all things Pregnancy & Postpartum Athleticism.

Whether you're a newly pregnant athlete or postpartum athlete, knowing how to adjust your workouts, mental approach and coaching can be confusing.

Each week we'll be tackling questions around adjusting your workouts and mindset, diastasis recti, pelvic health, mental health, identity, and beyond. Through compelling interviews and solo shows, Brianna speaks directly to where you're at because she's been there too!

Tune in every other week and share the show with your athlete friends!

Today, P&PA Coach Katie joins me and shares her inspiring story of going from a hairstylist of 18 years to a full-time P&PA Coach in her very own space. It’s a story that we so commonly hear - we don’t know we need this information until we do. This was the case for Katie when she realized she developed prolapse after her first baby, leading her down the rabbit hole of pelvic health and desperately seeking answers.

Eventually, she finds the P&PA Cert and her path completely changes. She realized her passion for not only helping pregnant + postpartum athletes but also older women and created a class for 60+. She realized the principles of P&PA apply across the board for ALL athletes.

Katie also attended the P&PA Live Coaches Seminar in Boise in 2022 which gave her confidence she needed to focus on coaching more. She started with an 800 sq ft garage for a year and then ultimately ended up leaving hairstyling completely and pursuing her business full-time, now in her own independent space. So inspirational!

If this inspires you and you’d like to join us as a P&PA Coach, you can enroll with lifetime access here:

http://briannabattles.com/ppacoach

If you’re already a P&PA Coach and would like to join us in Boise on September 14-15, 2024, for a weekend full of learning and collaboration with me and the P&PA Team, you can register for that HERE:

https://go.briannabattles.com/ccl-2024

MORE ABOUT THE SHOW:

The Practice Brave podcast brings you the relatable, trustworthy and transparent health & fitness information you're looking for when it comes to coaching, being coached and transitioning through the variables of motherhood and womanhood.

You will learn from athletes and experts in the women's health and coaching/performance realm as they share their knowledge and experience on all things Pregnancy & Postpartum Athleticism.

Whether you're a newly pregnant athlete or postpartum athlete, knowing how to adjust your workouts, mental approach and coaching can be confusing.

Each week we'll be tackling questions around adjusting your workouts and mindset, diastasis recti, pelvic health, mental health, identity, and beyond. Through compelling interviews and solo shows, Brianna speaks directly to where you're at because she's been there too!

Tune in every other week and share the show with your athlete friends!

Let’s be honest…female athletes, and women in general, are not taught a lot about their bodies, especially as it relates to pelvic health and athletic performance. Most people don’t learn until they have to, so in an effort to provide some practical advice for female athletes across the span of their lifetime, I elaborated on a very popular Instagram post I did last week which sparked a lot of questions! This episode covers 11 kinda awkward, but very helpful things you should know and do to keep yourself healthy from the inside out!

Want to get certified to coach others through pregnancy or postpartum (or just learn more about your own body)? Check out my coach cert Pregnancy & Postpartum Athleticism: http://briannabattles.com/ppacoach

Need workouts for your pregnancy or postpartum? Check out my programs (now with app access!):

The Pregnant Athlete Training Program: https://go.pregnancyandpostpartumathleticism.com/pregnancy

The 8-Week Postpartum Athlete Training Program: https://go.briannabattles.com/8-week-postpartum-athlete-training-program

MORE ABOUT THE SHOW:

The Practice Brave podcast brings you the relatable, trustworthy and transparent health & fitness information you're looking for when it comes to coaching, being coached and transitioning through the variables of motherhood and womanhood.

You will learn from athletes and experts in the women's health and coaching/performance realm as they share their knowledge and experience on all things Pregnancy & Postpartum Athleticism.

Whether you're a newly pregnant athlete or postpartum athlete, knowing how to adjust your workouts, mental approach and coaching can be confusing.

Each week we'll be tackling questions around adjusting your workouts and mindset, diastasis recti, pelvic health, mental health, identity, and beyond. Through compelling interviews and solo shows, Brianna speaks directly to where you're at because she's been there too!

Tune in every other week and share the show with your athlete friends!

Cade joins me again this year for another interview where it’s made super clear his love for sports and In-N-Out. But in all seriousness, Cade is a kind, supportive brother and friend who can’t wait for his future career in the NFL. They grow up fast…one day they aren’t sleeping at all and the next they, like Cade, sleep in until 10:30. If you’re in the trenches right now with little boys, hang in there. It’ll get better. Happy Birthday, Cade!

If you’re a busy mom looking for a workout routine, we just started a brand new cycle in the Practice Brave Fitness Program!

Join us for $29/month: https://go.briannabattles.com/practice-brave-fitness-program-signup

MORE ABOUT THE SHOW:

The Practice Brave podcast brings you the relatable, trustworthy and transparent health & fitness information you're looking for when it comes to coaching, being coached and transitioning through the variables of motherhood and womanhood.

You will learn from athletes and experts in the women's health and coaching/performance realm as they share their knowledge and experience on all things Pregnancy & Postpartum Athleticism.

Whether you're a newly pregnant athlete or postpartum athlete, knowing how to adjust your workouts, mental approach and coaching can be confusing.

Each week we'll be tackling questions around adjusting your workouts and mindset, diastasis recti, pelvic health, mental health, identity, and beyond. Through compelling interviews and solo shows, Brianna speaks directly to where you're at because she's been there too!

Tune in every other week and share the show with your athlete friends!