New Lily

Exercises to Prevent Pelvic Organ Prolapse


We can’t ignore the pelvic floor!

As I approach the second half of my forties, I realize that in order to stay fit and to continue to do the exercises, workouts, and other physical activities I like to do, I need to be proactive about strengthening my pelvic floor muscles.  I have talked about this before at 9 Kid Fitness, and I will continue to look for up-to-date information about the pelvic floor because I know just how crucial it is for women to be well informed.  The following is an interesting article from 9 Kid Fitness follower, Elizabeth Carrollton, who talks about some of the preventative measures women can take before having to do more invasive procedures such as surgery, etc. Elizabeth also writes about defective medical devices and dangerous drugs for

Pelvic Organ Prolapse (POP) often can be prevented with proper exercises. In fact, many of the exercises d to prevent the condition can also be used to treat mild to moderate cases of POP. Surgical intervention has become a common treatment for moderate to severe symptoms of POP. This is unfortunate because surgery is an invasive procedure that has inherent risks. In fact, one of the most common types of surgery used to treat pelvic organ prolapse uses a high-risk medical device called transvaginal mesh, which has been linked to severe health complications in as many as 10 percent of surgeries. [Read more…]

My Fitness Evolution

When I first began exercising regularly (not counting my high school track days or even my college days with my walk-man plugged into my ears), the concept of rest, weight training, or core workouts were foreign. Now, about 20 years later, things have changed and I realize that the way I look at fitness has evolved. The biggest changes I have made are to rest more, to cross-train, to change things up, and to improve my nutrition. [Read more…]

9 Kid Friday’s…Five Favorites

The following are five website/blogs on fitness, nutrition, family wellness, or health in general that I think others might also find interesting, informative, or just plain fun to read. Oftentimes I will read something and think how I want to share it with my readers at 9 Kid Fitness, and I thought this would be one way to pass on other’s good ideas and great sites. I will post a new set each Friday. [Read more…]

Hot Sweaty Mamas!

Having just finished the book, Hot Sweaty Mamas: Five Secrets to Life as a Fit Mom by Kara Thom and Laurie Kocanda, I am struck by something. As a twin, I have had the fortune in life to have another person who thinks just like I do. This sounds like a trite statement, but it is a profound thing. My twin sister doesn’t even have to say anything, I just know how she feels and what she means when she says something, and she feels the same way about me. I believe it is a gift; a “twin thing”, and I really didn’t think I would ever experience it outside of this “twin language”. This book has proved me wrong. [Read more…]

Pelvic Floor Exercises (Kegels): A How-To Guide

kegelThe following is a guest post from physical therapist, Barbara G. Green, P.T., M.S. I have mentioned the Kegel exercise a few times on 9 Kid Fitness, and one of the things that I have discovered after working with Barbara is how much of a difference these exercises can make in strengthening the pelvic floor muscles. A sad fact is that stress incontinence (leaking urine) is one of the main reasons for admittance into nursing homes. [Read more…]

What is Your Favorite Energy Bar?

energy barsMy favorite energy bar is the Zone Perfect Nutrition Bar (fudge graham flavor).
I grabbed one yesterday on my way to my daughter’s swim meet. It almost tastes like a candy bar so I have to wonder how nutritious it is! The label says 15 grams of sugar, which is a lot. But the protein is also high, which means it satisfies for a long time. In my crazy life of running kids around, I rely on energy bars a lot.
I don’t know much about the science behind the Zone bar, except that it is based on the 40-30-30 way of eating. That is the one that says that 40% of calories should come from carbohydrates, 30% from protein, and 30% from fat. Actually, the ranges are really 35-50% carbs, 25-35% protein, and 20-35% fat. So, according to the Zone Perfect diet, each meal or snack should incorporate those levels.
But I am really not that interested in any of that. I just like the way it tastes. Unfortunately my kids really like the Zone Bars too, and I have to hide them or they will be gone before I can get my hands on them!
What are other busy moms eating on the run? Do you have a favorite energy/nutrition bar you can recommend?

Pelvic Floor and the Jumprope

jump ropeDoes anyone else cringe when they see a Jumprope?
Recently at a group exercise class, a jumprope segment was introduced. “Oh No!” I thought. Not for me. I am grateful that after nine children and a life of running and exercising regularly, I don’t have more of an issue with stress incontinence, but I know my limits. And jumping rope goes beyond those limits. For a long time I did not know there was much I could do to improve the situation. But I now know there is a lot that women can do. If this is an issue for you, read more about it at