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Sadie

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January 17, 2021

Pregnant & Postpartum Fitness: Let’s Talk About Pelvic Floors (featured on austinfitmagazine.com)

Pregnant & Postpartum Fitness: Let’s Talk About Pelvic Floors (featured on austinfitmagazine.com)

Your pelvic floor is a group of muscles that Coach Sadie lovingly calls your “muscle hammock” that, when healthy, not only prevents you from peeing when you shouldn’t, but also contributes to your lower back, core, and spinal strength and stability as well. Just like any other muscle group, your pelvic floor needs to be engaged and exercised in order to function properly for the long haul.“So if we possess weakness in our pelvic floors, we will commonly experience incontinence as a symptom. But as active humans who run and jump and push and pull and throw, ignoring symptoms of a weak pelvic floor may be putting our bodies at risk for serious and/or long-term injury.” As an athlete who has experience in training through pregnancy and how to train during the most tender parts of postpartum recovery, Coach Sadie knows the importance of this muscle hammock. To learn more for yourself, check out the full article over at Austin Fit Magazine here.--If you’re pregnant and you need some help in thoughtfully training your way through pregnancy, or if you’re postpartum and you are looking for a coach who can help you safely and intentionally rebuild your body after baby, reach out to Sadie and get involved in our pregnancy and postpartum program, Rebuild. Rebuild is a comprehensive combination personal training and group class training program that starts the moment you find out you’re pregnant and continues all the way to nine months postpartum.We’re here for you!

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Sweet & Spicy Korean Turkey Spring Roll Bowls

serving of meat makes 8 servings: Calories — 565⁣ Protein — 40g⁣ Fat — 21g⁣ Carbs — 33g⁣ ⁣ 𝐅𝐨𝐫 𝐭𝐡𝐞 𝐠𝐫𝐨𝐮𝐧𝐝 𝐭𝐮𝐫𝐤𝐞𝐲⁣ 𝘏𝘦𝘳𝘦𝘴 𝘸𝘩𝘢𝘵 𝘺𝘰𝘶𝘭𝘭 𝘯𝘦𝘦𝘥: ⁣ ⁣ 3 lbs lean ground turkey⁣ 9 tsp garlic, minced about 9 cloves⁣ 34 cup brown sugar, packed⁣ 34 cup low-sodium soy saucetamaricoconut aminos⁣ 6 tsp sesame oil⁣ 1 tsp ground ginger or 2-3 tsp minced⁣ 1 tsp crushed red pepper⁣ 1 tsp black pepper⁣ Sliced green onions for garnish⁣ 𝐅𝐨𝐫 𝐭𝐡𝐞 𝐬𝐩𝐫𝐢𝐧𝐠 𝐫𝐨𝐥𝐥 𝐛𝐚𝐬𝐞⁣ 𝘏𝘦𝘳𝘦𝘴 𝘸𝘩𝘢𝘵 𝘺𝘰𝘶𝘭𝘭 𝘯𝘦𝘦𝘥:⁣ ⁣ 10oz bag of shredded cabbage⁣ 10oz bag of julienned carrots⁣ 10oz bag of broccoli slaw⁣ 12oz bag of sea kelp noodles ⁣ 5oz greens of your choice, roughly chopped⁣ 5-10 mini cucumbers, sliced⁣ 1 bunch each of cilantro, mint, and Thai basil, roughly chopped⁣ 13-12 cup peanuts, chopped⁣ Sesame seeds and sliced green onions for garnish⁣ ⁣𝐅𝐨𝐫 𝐭𝐡𝐞 𝐡𝐨𝐧𝐞𝐲 𝐠𝐚𝐫𝐥𝐢𝐜 𝐝𝐫𝐞𝐬𝐬𝐢𝐧𝐠⁣ 𝘏𝘦𝘳𝘦𝘴 𝘸𝘩𝘢𝘵 𝘺𝘰𝘶𝘭𝘭 𝘯𝘦𝘦𝘥:⁣ ⁣ 12 cup olive oil⁣ 6 tbsp rice vinegar⁣ 4 tsp honey ⁣ 2 tsp minced garlic⁣ Salt, pepper, and crushed red pepper to taste⁣ ⁣ To prepare: ⁣ — Heat a large sauté pan over medium-high heat.