Why am I peeing my pants!

This post could be a novel!

I’m going to break down the possible reasons you are experiencing urinary incontinence, some will be more obvious than others. Remember to take this post with a grain of salt because every woman is different and leaking can happen for a-lot of reasons, which it’s why one on one coaching can be incredibly helpful when trying to get to the root cause of this symptom.

If you are experiencing leaking and want to address it, I would love to see you in my MomCORE Program inside my app!

Who does Pelvic Floor Dysfunction (PFD) affect?

The short answer….anyone with a pelvic floor…yeah that means ANYONE

Some studies mention some degree of prolapse can affect up to 50% of childbearing women 😱

And leaking & other PFD can affect 30+% of women who have had a baby

One study found that 12.8% of women who have never given birth are experiencing pelvic floor dysfunction

Those numbers going up with each delivery: 1 baby (18.4%), 2 babies (24.5%), 3 babies (32.4%+)

In 2008 it was reported that more than 15 million women in the U.S. have stress urinary incontinence and 16 million women have an overactive bladder…for sure that number has gone up…still a number that is too high for my liking!

Men can also experience PFD as well, they include some of the reasons I mention below, but also include trouble keeping or getting an erection (ED)! The pelvic floor is a group of muscles! So its important for everyone with a pelvic floor to maintain its strength for proper function!

Reasons your incontinence could be happening

Hypertonic Pelvic Floor – when the muscles are too tight in the pelvic floor, it can lead to chronic tension, constipation, low back pain, trouble starting to urinate, incomplete emptying of bladder/bowels, itching/irritation/burning, painful sex and more. Pelvic floor muscles that cannot relax or lengthen, also cannot absorb shock/impact like a sneeze or jumping rope! You can think of your pelvic floor like a coil spring that is completely compressed. Its not very useful to absorb shock or rebound because there is no space between the coils! So if you can’t absorb shock when impact comes (like a sneeze, cough or scream for the kids)…your pelvic floor gives out. Exciting news, studies show that proper pelvic floor muscle training with a specialist can demonstrate a 59%-80% improvement & relief for women experiencing overactive pelvic floor! You can check out a client that has seen drastic improvement with her leaking due to hypertonicity in two days of my MomCORE Program in the post below!

Scar tissue from tearing OR from a c-section delivery – Scar tissue and adhesions restricts normal range of motion for muscles, can attach to organs (like the bladder and bowels), vaginal tears/scar tissue can create stiffness, reduced ability to lengthen/relax, as well as possible emotional trauma due to the tearing which can cause more guarding/tension!

Increased or poor pressure management – Pelvic floor can be one of those taboo topics and we can kind of skip over that part of our body when we are learning and becoming familiar with our bodies growing up. Then with pregnancy, delivery

Constipation – Full bowels can press on the bladder before it is actually full and can create the sense of urgency or involuntary leakage. The bowels being full can also impact the ability of the bladder being able to empty fully. Using something like a squatty potty or simply elevating your feet with a small stool while using the toilet can help lengthen PF muscles. Proper hydration, plenty of fiber and more can help with proper bowel movements.

Prolapse – up to 50% of childbearing women will experience some grade of prolapse in their life. The hyper mobility of the urethra can result in leaking due to lack of support from the pelvic floor muscles and fascia.

Coordination Issues – this can include the automatic response and support to impact like running, a cough or sneeze, tripping off a curb, being able to relax when needing to urinate or defecate, being able to fire quickly and also being able to relax

Mind Muscle Connection – Connecting to pelvic floor can be a bit more tricky because its a part of our body we cannot see! additionally its hard to strengthen a muscle we have no connection to OR that has experienced a major trauma like child birth…not to mention other traumas like emotional (being told your pelvic floor is “bad” or “dirty”), or physical trauma (non-pregnancy related trauma like gymnastics, bad fall, tailbone injury or sexual trauma). Sometimes it just takes the right approach, cue or trainer to help you reconnect to this space of your body to lay a solid foundation and get you back to the activities you love, PAD AND PAIN FREE!

Low Estrogen – hello breastfeeding mamas!!! Yes breastfeeding can impact not just your emotions due to hormones but also your ability to heal tissues like diastasis and pelvic floor! But newsflash…this doesn’t just impact breastfeeding mamas, it also impacts women in menopause! Low estrogen is known to cause atrophic change that can be connected/associated with PFD, like urgency, frequency, incontinence as well as itching, vaginal dryness and more…insert painful sex…ouch!

Overactive Bladder – your bladder is sooooo trainable!!! This can be a strength but also a weakness depending on your style of “training”. Let me give you an example! The “just in case” pee…this needs to stop, why? Because you are training your bladder that it needs to void before actually being full. Another example, turning on the shower and peeing as soon as you get in the water…you are training your bladder to kick into pee mode as soon as the shower turns on…have you ever turned it on and not really had to pee but as soon as you do…you think omg I need to GO all of a sudden!…bladder training at its finest! Bladder training can include exercises, weight loss, managing diet and fluid intake as well as behavioral interventions like distraction and pattern changes!

Bladder irritants – Foods with lots of acid or caffeine can irritate the lining of the bladder making you feel like you need to use the bathroom more often! So removing these or reducing can help to calm your bladder AND your nervous system!

What can you do now?

So by now you probably are thinking OMG thats alot more reasons I for leaking than I thought…yeah I know, our body is just more complex than “kegels” as a blanket prescription for someone with leaking! That is the whole point of this post. My hope is to educate and thus EMPOWER more women to take healing into their own hands. Be your own advocate! Surgery and big Pharma meds have their place but they also have their side effects and rates of failure. So by at least trying these more wholistic approaches before, during and after whatever choices your make can make your quality of life better and results life long!

Leaking is not a life sentence, it is not taboo, it is not funny or something shameful. It is a sign of dysfunction that can be addressed at home in many cases. I would love to support you in your healing.

You can learn more about my app, MomCORE and my 1:1 services here: CLICK HERE

Our Trip to Branson, Missouri: With 3 year old & 1 Year old!

We have been going to Branson every year, for our anniversary, basically since 2019! But I have to say that this year really takes the cake in terms of things we did and where we stayed.

So I’ll be using this post to tell you all about our favorite things we did with the kids, where we ate and stayed!

To get to Branson is about an 8 hour drive from us, so we usually stop half up in the Tulsa area and then complete the drive the next day!

If you have been around here for any amount of time you know I love a good iced mocha at a small, cozy coffee shop! So when an ab rehab client and coffee shop owner reached out saying she owned a coffee shop in Tulsa, we HAD to go try it! It was super yummy and the shop was totally our vibe! It was a hit to say the least! Definitely check out Sona coffee Shop if you are ever in Tulsa, Oklahoma!

Where we stayed: The Cliffs at Long Creek by Big Cedar Wilderness Club

This is picture taken from blue green where we have our timeshare with.
This was the first morning waking up in our room! It was beautiful with all the fog!

Our room was bigger than we needed, having two rooms since we do all usually sleep pile in one bed, much like the Croods! But it was perfect to be a home away from home since I did work while on most of this trip! We need space to spread out!

The pools, playgrounds, activities on site for all properties of Big Cedar are a huge reason that we decided to become owners with Bluegreen and Big Cedar. There is so much to do we the kids that is included that it just makes sense for us! We did the pool with was heated to 85 the first night we got there and the kids LOVED it! The whole place is made for families and kids so there aren’t really deep pools and you can literally hear families out playing mini golf, swimming or playing giant chess until like 9. Families come to have a good time here and the customer service here is amazing!

Rivers Floaty is linked here

Radleys float is linked here

These are best non-inflated floats ever for kids and we have had the one that River is using now, since Rad was first swimming! Definitely worth the investment!

One of the days I took the girls, by shuttle since dad had the car to go golfing, down to camp long creek marina to play by the water! They had a blast throwing rocks, wading In the water and just watching the few boats that drove past. Another nice thing about big cedar is the shuttle system that you can call and they will bus you around their properties so you don’t have to trek back up hill with kids and stuff!

My Overalls are linked here, I’m wearing an XS!

Rad’s leopard jumper is linked here

The Butterfly Palace was something we had done with Rad when she was pretty young so we were excited to come back for our second time and both girls enjoyed it so much more this time! We actually went 2 days! One thing to note, when you buy your tickets, as long as you keep your wrist bands on, you can come back for the next 3 consecutive days!! Great for when the rain decided to show up!


The other thing I totally recommend for families with kids is the Explorer Pass! It is TOTALLY worth it! This was the first time we got the pass and did all the activities. The activities included are: DOGWOOD CANYON NATURE PARK   |   FUN MOUNTAIN   |   TOP OF THE ROCK   |   WONDERS OF WILDLIFE | Ancient Ozarks Natural History Museum

Dogwood canyon is one that we did before when Riv was like 5 weeks old…me recovering from a c-section and going on a long walk/hike was not my smartest decision! But it was beautiful and we knew we wanted to go back this time! It was so much more fun with the girls being older!

Top of the Rock Cave & Nature Trail is a trail by golf cart which was really nice because the kids don’t get tired and it is self guided so you can get out and explore and then return to your cart to keep seeing the trail! Its a beautiful paved trial with waterfalls, ponds and caves! We also saw a bunch of groundhogs!!

Fun Mountain is an indoor arcade, restaurant and bowling alley!! With your explorer pass, you also get a $15! It was Rad’s first experience ever in an arcade and honestly I haven’t been in one for years…and this trip reminded me why….holy overstimulation lol

We ended up with 2, $15 cards from shanes and my pass so we helped Rad play some of the games in the arcade and she actually won some tickets and redeemed them for prizes, which she LOVED! Over all, this is a great idea for when the weather acts up!

Ancient Ozarks Natural History Museum was actually so fun and Rad really enjoyed it more than we would have thought! Lots of ancient artifacts, bones and info about the history of the Ozarks! A great activity again for when the weather get nasty!

WONDERS OF WILDLIFE was absolutely our favorite thing to do, that we’d never done before!! Rad LOVED it!! There was soooo much to see! It is also attached to the biggest Bass Pro Shop, which that alone has a ton to look at, alligators and coffee shop included! They had everything from star fish & sting ray touch zones, live penguins (which you can feed, if you call ahead), Sharks (you can also swim with them if you call ahead), every fish you can imagine, albino alligators and other reptiles! Each section of the aquarium and museum was built out like an different environment. No pictures or video could do it justice! It was really incredible. The detail was amazing. HOURS of fun was had here. We will probably do this every time we visit! This was about an hour from where our resort was, but so worth it!

There was two places that we ate and LOVED! These had great vegan options and we will definitely be dinning here again!

First up was the Mellow Mushroom Pizza Place! We did the build your own pizzas and pretzels. It was a little pricey but it was a good one time visit! I Built the Pesto base pizza with artichokes, vegan cheese and avocado and it was amazinggggg. Shane got a mushroom pizza with vegan cheese as well! So good!

The other place we ate at was an Indian food place and it was amazing! We ate here for our anniversary and then got it togo one more day!

India Clay Oven was soo yummy and their service was so great! Seemed to be family owned!

What we ordered:


Dinners: DAL TADKA (Shane ordered this, spicy), DAL MAKHANI (Shane ordered this, spicy), ALOO MUTTER ( I ordered this both times we went)

This was such a fun trip for us, we loved all the new adventures we did with the kids and trying out new restaurants!

Thank you so much for reading along! Let me know in the comments if you liked this post and want more like this!

Love you guys!

xo Jesse ✌️✌️

Why didn’t you do a VBAC

Where are my C-section mamas at‼️
➡️😵‍💫Based on a real DM sent to my inbox.
I’ve gotten hundreds of dms asking why I didn’t do a vbac.

😑There is a lot of chatter on socials about how unnecessary csections are, especially during #csectionawarenessmonth … how they are pushed on moms, how they could successfully do a vbac, how they could have successfully delivered vaginally if they were given more time, or my personal favorite “worst” comment…if mom tried hard enough.

➡️I also have hundreds of messages from C-section moms saying they felt so much shame and guilt around their unplanned or planned C-section until coming to my page and feeling advocated for.

🙌🏽I will continue to advocate for C-section mamas, because there isn’t enough of it.

➡️Whether you wanted or didn’t want your C-section, i think you are a warrior and you birthed your baby by all means necessary.

➡️You sacrificed so much to get your baby into the world safely and in the way that felt best to you. There is no room for shame around that.

✅A C-section…is necessary if it’s what’s mom wants
✅It’s necessary if it’s better for moms mental health
✅it’s necessary if planning a second C-section means that mom can calm her racing fears of ending up in the same emergency situation
✅if it means a safer entrance for baby and for the birth of the mom

➡️🤍Your birth experience matters.

😌Don’t let anyone make you question your choices surrounding your birth, mothering or postpartum recovery. Mama knows best.

#csection #csectionrecovery #csectionmama #csectionscar