If you are a soon to be new mommy reading this blog. Congratulations! Motherhood is truly a treasure and quite the experience… At this point, it’s all very exciting and everyone’s telling you that you’re glowing, you feel like you’re glowing because you’re a walking miracle that’s creating life inside of your belly. 

But there are some things you might want to know. Now we’re not here to totally rain on your parade, but we are here to lightly shower you in a reality check. Pregnancy and everything that surrounds it can often be a taboo topic. You’ve probably heard your fair share of horror stories about other people’s pregnancies from women having their bladders cut accidentally to pooping yourself to things tearing that you don’t want to be torn or even being snipped. 

Honestly if someone made a movie about labor and delivery, we know for a fact, it would scare the living shit out of some people. It’s bloody, it’s messy, people are screaming, your partner might even be fainting…it’s A LOT going on, not to mention everything you’re feeling from a physical standpoint (pending whether or not you get the epidural). 

It’s kind of a train wreck and we haven’t even gotten into all the stuff that happens AFTER you have the baby like:

• Peeing yourself
• Having a mommy pooch
• Never feeling like your abs are working even when you do 1000 crunches
• Having painful sex
• Having your organs literally bulge out of your rectum and/or vagina

Have we sufficiently freaked you out yet? There’s a lot that can happen and a lot of women aren’t told about it or prepared for it so they think they just have to live with it for the rest of their lives like “Oh I guess this is the price I have to pay for having a child”. AHHH! NOOOOOOO! That is SO NOT how it’s supposed to be. Having a child doesn’t have to come with a price. 

It SHOULD be an enjoyable experience. You SHOULD be able to enjoy your time with your baby afterward and not have to worry about a super lengthy hard painful recovery. Basically what we are saying is that a lot of these things that happen during pregnancy, labor/delivery and postpartum are common, but that doesn’t make them normal. And more women should know that this stuff is completely 100% preventable as well as solvable if you do develop them. 

You know what the solution is? It’s crazy, so bear with us. EXERCISE. We have been able to help hundreds of women have safe and easy labor and deliveries and prevent common postpartum symptoms from developing with intentional training of the pelvic core. NOT just the pelvic floor, but the entire system of the pelvic core which is made up of your pelvic floor, back and hip muscles, abdominals and respiratory diaphragm. ALL of these things working together in harmony is what is going to help you in your pregnancy as well as afterward. 

Seriously, the answer is that simple. You can do it once a week or twice a week for 45 minutes and it will make the difference between you having a hard labor and delivery, plus months, maybe even up to a year of recovery or having a relatively easy labor and delivery and recovering in a few weeks. 

Which one sounds better to you? 

If you’re leaning more towards an easy and safe labor and delivery, get more information about steps you can take to avoid being one of those pregnancy horror stories, by signing up for our next webinar/signing up for our email list.

The post The Things About Being Pregnant NO ONE Wants to Tell You appeared first on Local Gym | Fitness | Crossfit | Gymnazo, San Luis Obispo, CA.

I love peeing myself. I love that feeling of my organs feeling like they’re falling out. I love how my abs are separated and have created this cute little hole for my belly button. I love wearing a diaper as a grown woman.

Said NO ONE EVER!

No female in their right mind has ever said any of those things. All of those things are a bummer to experience and live with. And the worst part is that our culture has totally normalized these experiences.  

How many times have you heard something along the lines of:

“That’s just how it is”

“That’s the price of having a baby”

“Do more kegels”

Doesn’t that just make you want to cry a little, thinking that this is your life now and you just have to suck it up and live with it?

Well, I am here as your knight in shining armor to tell you that YOU DON’T HAVE TO “JUST LIVE” WITH THOSE SYMPTOMS. They are 100% fixable through intentionally training your Pelvic Core Neuromuscular System (PCNS for short). 

1 in 3 women experience symptoms related to some kind of PCNS dysfunction. It’s something that is SUPER COMMON, but being common does NOT make it NORMAL. 

There’s a huge misconception out there that Kegels are the answer and the only way to train and fix your pelvic floor related problems, just sit there at your desk or on the couch and do your kegels, that’ll do it. Or even worse, that you need to have someone stick their hand up you know where and you’re supposed to just squeeze. I can’t even tell you how much that makes me cringe. I would never want to do that, so you shouldn’t have to resort to that either.

Fortunately, there’s new evidence out there that Kegels aren’t going to cut it. The alternative, much less invasive, solution is to be training your PCNS which includes your respiratory diaphragm, abdominals, low back and hip muscles and your pelvic floor with intentional exercise and breathwork.

So whether you are prenatal, postpartum, perimenopausal, menopausal, postmenopausal or even just experiencing any of the symptoms below, you can hugely benefit from PCNS training and by benefit, I mean dramatically reduce or even eliminate these symptoms you’re experiencing. 

Common Symptoms of PCNS Dysfunction

• Incontinence (urinary or rectal)
• Diastasis Recti
• Prolapse
• Knee Pain
• Back Pain
• Sciatica
• Pain with sex

If you’re checking any of those boxes, check out the video below for more information about your PCNS and what you can do to start getting rid of those pesky embarrassing symptoms that are holding you back and making you uncomfortable. 

The post The Misconceptions About Pelvic Floor Dysfunctions appeared first on Local Gym | Fitness | Crossfit | Gymnazo, San Luis Obispo, CA.

Doctors, OBGYNs, doulas, midwives, your mom, your girlfriends, literally everyone has been telling us to do Kegels to help out our pelvic floor. Do them in the shower, in the car, while you’re watching TV, while you’re having a conversation, while you’re running, do them all day every day to make sure your vagina doesn’t fall out and that your pelvic floor is tighter than security at the Pentagon. “Get it right, get it tight!”, right? WRONG. Your pelvic floor is not some rigid structure that needs to be securely locked in place at all times. It’s a complex network of muscles that move in conjunction with the rest of your body. They have the ability to lengthen, expand, contract, load, and unload just like every other muscle in your body. So, why do we even do them?

Did You Know: Kegels were first described and published by American doctor Arnold Kegel in 1948?

Does anyone else have an issue with the fact that the Miracle Exercise for women was prescribed by a man? *Insert face palm followed by cursing mouth emoji* A Kegel is a conscious contraction and then relaxation of the pelvic floor muscles. They’ve been said to cure incontinence, pelvic organ prolapse, and to help prepare the pelvic floor muscle for labor and delivery. 1 in 3 women suffer from some form of pelvic core dysfunction, and 50% of women deal with incontinence at some point in their life. Have you been doing kegels for the last 10 years and still have incontinence when you sneeze, laugh, jump, or run? Guess what? Your pelvic floor is not the problem.

What if I told you that your pelvic floor was part of a bigger picture? What if I told you that in function (running, laughing, and child labor) that your pelvic floor is part of a complex system that has to work harmoniously and subconsciously in order for it to function properly. Still not convinced? When you sneeze is your pelvic floor the only thing that contracts or do you feel your abs squeeze together to violently project that fresh spring pollen out of your nose? When you’re giving birth, do you simply push with your pelvic floor or do you brace with every fiber in your body? Have you tried to Kegel when you laugh or while you run? You shouldn’t have to because the pelvic floor should function subconsciously, without you thinking about it! The pelvic floor is actually a component of the Pelvic Core Neuromuscular System (PCNS). Your PCNS is composed of your pelvic floor, abdominals, low back muscles, and your respiratory diaphragm. This is one giant fascial network of muscles that work with each other to support our bodies from the inside out. Your pelvic floor is just one part of this major system, and your pelvic floor isn’t solely responsible for all PCNS dysfunction.

Almost every woman I’ve seen for PCNS dysfunction has had the same question, “What about Kegels?” and my answer is always, “Well that depends. Have you been doing kegels? Have things gotten better? No? Then stop doing them.” The definition of insanity is doing the same thing over and over again and expecting a different result. The assumption with most dysfunctions is that our pelvic floor is weak and needs to be strengthened, so that’s why we do Kegels. Brace yourselves ladies: it is actually possible to have a pelvic floor that is too tight. If you’ve had a vaginal birth, did you tear or have an episiotomy? Then you probably have scar tissue built up that doesn’t want to move.

Your pelvic floor actually needs to lengthen to help absorb changes in intra abdominal pressure (sneezing, laughing, coughing, running, jumping, etc). If it doesn’t….that pressure squeezes your bladder, and we were blessed with a plumbing system that has a direct line out in accordance with gravity, so you pee yourself. Your adductors (aka inner thigh muscles) as well as your obturator internus (fancy for small butt muscle at the base of the pelvis), directly connect to your pelvic floor muscles and therefore can influence pelvic floor mobility and strength. Got tight hips? That can cause pelvic floor dysfunction. If you have a tight hamstring, we foam roll and then stretch it. If you have tight shoulders and neck muscles, and I told you to do shoulder shrugs to relieve that tension you would look at me like I’m crazy. Same concept applies for the pelvic floor. A Kegel is a conscious contraction of the pelvic floor muscles. If your pelvic floor is tight, then you are just making a tight muscle tighter. Kegels have their purpose, and can be productive, but they are not the miracle exercise cure all that we’ve been force fed. I’m not quite sure how we got to the understanding that Kegels help prevent and/or cure pelvic organ prolapse. Last I checked, my uterus and my bladder aren’t propped up by my pelvic floor. Sure, if my pelvic floor is so tight that I could make a diamond in there, then nothing is going to actually fall out. But, that doesn’t stop my pelvic organs from drooping or falling into the pelvic floor. We can, however, re-train the neuromuscular system around those tissues to support them and “pull” them back into place. How? Through intentional, integrated exercise and breath work. How do we know? We’ve done it.

Women have come to Gymnazo looking for hope and answers to their problems that doctors seem to brush off as “normal, just deal with it”. We’ve helped women avoid surgery, get back to jumping and running, and not have to cross their legs and hold their breath every time they sneeze. We’ve helped women eliminate chronic and debilitating back pain, have sex AND orgasms again! We’ve helped women reclaim their bodies. We did it without doing one freaking kegel, too. Your pelvic floor is a complex muscle group that is part of an integrated, subconscious neuromuscular system, and it has to be treated as such. If you’re fed up with Kegels, and haven’t gotten results please give us a call and look into our Female Core Conversion Class. It’s designed for any woman, at any stage of life, regardless of whether you had kids last year or 40 years ago, or never had kids and are just experiencing the joys of menopause.

Do you suffer from PCNS dysfunction? Take our quiz to evaluate your risk.

For more information on our class please visit our website https://www.gymnazo.com/female-pelvic-core/

The post Kegels: Not the Miracle Exercise We’ve Been Sold appeared first on Local Gym | Fitness | Crossfit | Gymnazo, San Luis Obispo, CA.

At Gymnazo, we treat and handle a lot of movement dysfunctions that fly under the radar. As a pioneer in the emerging Movement Industry (bridging the gap between Physical Therapy and Fitness), we don’t just want our members to improve their fitness, we want them to live pain free lives while enjoying a socially active lifestyle! So we try to continually raise the bar on our education and understanding of every musculo-skeletal dysfunction that our members could possibly have. We are motivated to stay on the cutting edge of movement science so that we can better treat anyone who walks through our doors.

I want to talk about one of the most common dysfunctions among women, that we’ve recently become more aware of called Pelvic Core Neuromuscular System (PCNS) Dysfunction. What on earth is the PCNS? Well, it’s composed of four complex body systems:

1. Respiratory Diaphragm
2. Abdominal Muscles
3. The Back and Hip Muscles
4. The Pelvic Floor Muscles

This system of muscles work together to, essentially, hold all the organs in your abdomen and pelvic bowl where they’re supposed to be. It is also critical to neuromuscular support, bladder and bowel control, sexual function, and core mobility/stability.  When a woman experience PCNS Dysfunction, it can present with symptoms such as:

• leaking urine with coughing/sneezing/laughing/jumping/running
• Strong urge to go to the bathroom often during the day; more than 8 times in 24 hours.
• Waking up more than 1x/night to use the bathroom
• Pelvic/groin pain
• Pain with sexual activity
• Muscle spasms in pelvis
• Pelvic pain

One of the most common causes of PCNS Dysfunction is childbirth. The more children you have, the higher likelihood of developing PCNS Dysfunction. Too many moms in our community are living with pain or inconveniences that they believe are just a normal consequence of having a baby. I’ve been informed, on many occasions, that I can look forward to peeing my pants when *insert any activity* from the time I have kids until I die. That’s gunna be a “No” from me. I’m not buying it! As someone who continually wants to help our athletes reach new heights in their fitness, having a roadblock like this infuriates me. I’m hoping to bring to light that discomfort and pain should not be considered “normal” and that there are ways to relieve symptoms and restore function to the PCNS.

Another big hormonal change that our bodies go through that is another common cause of PCNS Dysfunction is menopause. We see a lot of women that are perimenopausal, menopausal, and postmenopausal experiencing the same symptoms.

If you identify with any of the above symptoms, you’re not alone! Some fun research:

• After delivery, 35% of new moms experience stress urinary incontinence (leaking urine when abdominal pressure increases; running, jumping, sneezing, etc).
• More than 50% of women have a diastasis rectus abdominis (splitting of the abdominal wall, before, during, or after pregnancy)
• 20% of first time moms show severe pelvic floor muscle injury after a normal pregnancy/delivery
• 25% of women with pregnancy related pelvic girdle pain during pregnancy remain in pain after delivery.

Below is a list of everything that can happen for women post-delivery if they are passive in their recovery:

• Pain and discomfort in the pelvic floor
• Back/ Knee/ Hip pain and other body aches
• Incontinence
• Avoidance of sexual activity (due to pain)
• Discomfort with exercise
• “Pooching” or “Doming” of the stomach

• Loss of a functional tensional network in the core (Diastasis Recti). This is a separation of the rectus abdominis muscles. The split occurs at the meeting point of all the muscle groups of the abdominis (Transversalis, internal and external obliques, and the Rectus Abdominis). So essentially, they all are compromised. This lack of protection and stability affects the whole body both aesthetically and functionally

Sadly, in our industry there is a massive gap in understanding of how to help moms of any age rebuild their bodies’ function. Often we see trainers target sit-ups or traditional abdominal muscle building exercises as if there are not structural differences between men and women. For one, our pelvis greatly differ than the male pelvis. We have a wider, shallower, and anteriorly rotated pelvis designed for…wait for it….childbirth. This means that there are critical differences between the Male and Female Chain Reaction. This dysfunction hides behind the common title of “pelvic core issues” but most practitioners and trainers are ignorant to what is ultimately impacting women. It’s not just the muscle and connective tissues that need restoration in the pelvic girdle, but the nerves too! Common exercises administered to only focus on the tissues without retraining the nervous system is equivalent to training for the run and bike legs of a triathlon race but not the swimming leg. You’re not going to get the full result by ignoring a core component of the dysfunction.

Thanks to the incredible educator and Female PCNS specialist Christina Christie, I recently completed a course that focuses entirely on Female Chain Reaction through the Gray Institute. Since diving into the content and science, it’s easy to see why this type of dysfunction is not being trained correctly in our industry. What makes PCNS so tough to treat without an Applied Functional Science background is that it incorporates so much more than just the core. Unless trainers have a comprehensive understanding of the biomechanics of the body, and how each of our moving parts interacts with the other, it is impossible to treat PCNS Dysfunction properly.

This dysfunction wreaks havoc with our female members’ bodies and daily lives. They also may never be fully restored to that pre-baby life without proper techniques and training. As someone who has dedicated my professional career to helping our members maximize their body’s function, this topic and the scary statistics that come with it, motivate me to be part of the solution. There are countless women I know and train here at Gymnazo that could benefit from PCNS rehabilitation. If you’re experiencing PCNS Dysfunction and want to do something about it, we do, too.

Do you suffer from PCNS dysfunction? Take our quiz to evaluate your risk.

For more information about our Female Core Conversion sessions click here.

The post Pelvic Core Neuromuscular System (PCNS) Dysfunction appeared first on Local Gym | Fitness | Crossfit | Gymnazo, San Luis Obispo, CA.

Earlier this month, I had the opportunity to get up on “stage” in front of some of my favorite people in San Luis Obispo and share a little about the Gymnazo story. I joked that as the middle child, whenever I’m handed a microphone, there’s no telling when or if I’ll give it back. But recognizing that not everyone at our Annual Party knew the origins of Gymnazo, I took the opportunity to share a little more about how our programs and services have evolved over the years. I was struck with a key theme in our story:

We have expanded our services every time, to take what we do successfully in Exclusive training to reach more people, at a more affordable price. 

I think back to the days when we were in Kennedy Club Fitness, and we only offered two levels of group training (now G2 and G3). I remember one Kennedy member in particular, who would pop her head in and check out the workout of the day and then walk away. When I’d invite her to join us, she’d joke that once I created a program that wouldn’t bother her knees, she’d be there. So I did. We developed a new program (now G1) to address her concerns, and it’s been one of the key differentiators of what makes Gymnazo unique. We welcome those who have aches and pains and we have a plan or program for you when you arrive. So thank you, Debbie Duggan! 

Since then, we’ve created Semi Private training and Melt.Mold.Move. to address other needs in our membership. Each program continues to grow and further evolve the services at Gymnazo. 

I’m happy to announce that we’re now preparing to launch a new program to respond to the needs of moms and women in our membership and community. It is something I’ve been concerned about for a long time and have recently been able to put together all the pieces and science needed to create a program we are proud of. The larger AFS (Applied Functional Science) community has recently released some truly groundbreaking strategies and techniques, and we are better positioned to meet the needs of our members than ever before. 

What’s really amazing to me about all of this, is the convergence of recognizing the need for helping women recover from giving birth, finding new research and techniques, and watching my wife’s own journey to recover post birth. 

This last year, working with my wife to recover from childbirth has been enlightening. After giving birth, many women’s Pelvic Core Neuromuscular Systems (PCNS) are compromised. The need to rebuild the PCNS post birth is really common with new moms, in particular. It doesn’t always heal on its own and therefore requires specialized training. After confirming this was certainly a big factor, CJ and I started to program for this in Paden’s Exclusive and Semi Private workouts  

Since then, Kaleena, CJ and I have been sharpening our scientific knowledge of this dysfunction, as well as the techniques and strategies to train these systems, to help the women in our lives. What we’ve learned is that this is a common issue for women, and it is one we can solve. When we realize it’s in our grasp to offer a solution that our members (or family members) seek, it’s something we fast track. Kaleena is taking the lead on bringing this program to San Luis Obispo, and we are excited to see how it impacts the women in our community. 

So ladies, keep your eyes open for an email in the next couple of weeks, which will include more information and details! We will be launching Female Core Conversion sessions, specifically designed to target rebuilding the Pelvic Core Neuromuscular System.

Since there seems to be a lot of confusion about what this dysfunction entails and who it impacts, Paden wrote a blog post to describe her experience, and Kaleena wrote a blog post describing more of the science behind what it is and how to train for it. If you’re wondering if you have a PCNS limitation, I encourage you to read these and see if this new program would benefit you. 

More than anything, we seek to provide real solutions for our members. If you have a concern or something you are struggling with that you haven’t shared with a team member, please let us know. We don’t want anyone to struggle in silence, with anything movement related. Let us innovate for you and together we will continue to shape and build Gymnazo services to impact our community!

Do you suffer from PCNS dysfunction? Take our quiz to evaluate your risk.

The post Bringing Post-Partum Healing to Women appeared first on Local Gym | Fitness | Crossfit | Gymnazo, San Luis Obispo, CA.

2017 was an incredible year of growth for me. Most notably, our family grew from two to three, and Michael and I got upgraded to Dad and Mom. In all of the positive and sweet moments that created a memorable year, there certainly were some surprising changes as well.

Last year, I penned a blog series about working out throughout my pregnancy and the benefits that I experienced through that practice. All year, I’ve been intending to reprise the series with a blog post that was supposed to detail how I worked myself back into G3 workouts. In my head, I had envisioned a triumphant return to fitness. Instead, on my one year birth-anniversary, I’m writing a less triumphant, but hopefully more relatable blog post, admitting that I’m still recovering from birth.

Expectations can be a killjoy, or as someone wise once told me “expectations are just predetermined resentments.” Wow. That one still hits me. So in 2016, I expected my fit pregnancy to lay the groundwork for a quick, efficient birth and a record recovery. Not the case. My birth was a 30 hour saga, culminating in 3 hours of pushing and a painful recovery. I’d be lying if I didn’t admit to feeling resentful that I still don’t feel like I have my body back. I had expected to be done with that and back to normal, especially as a gym owner.

But being a mom athlete has been incredibly humbling for me. Instead of feeling like I’m rocking in my workouts, I have experienced how hard it is to actually walk in the door:

1. Meeting my newest inner critic: the nagging voice I call “mom guilt”
2. Realizing that losing your baby weight doesn’t mean you have your body back
3. Struggling to fit in a workout between nap times
4. Difficulty justifying paying for a nanny so that I can engage in any kind of self-care
5. Trying to feel capable and positive while I take on even more responsibilities in the same 5 day work week
6. The even greater need to be kind to myself and update my personal standards to “good enough”

Then, once I’m in the door, my current physical function is nothing like it used to be. Here’s how I think of it:

I felt that I knew motherhood would challenge me emotionally and mentally as I battled sleep deprivation and tackled a huge learning curve, but I didn’t factor in the lasting impact it could have on me physically. Those of us who work out consistently, know that movement is a gift to your energy, mindset and overall well being. So to have this go away has been incredibly hard.

On the surface, it looks like I’ve “been back” since returning to work last May. But truth be told, I’m still finding my way back. It’s been frustrating to feel like just when I’ve hit my stride of 4-5 workouts a week, something tweaks on me and I then I find myself barely able to carry or lift my little growing girl for a couple of painful days.

When I’ve shared this with other mom friends, it seems like I’m not alone. Worse, it sounds like it’s widely accepted as a cost of motherhood and that it gets worse with each baby. I’ve been warned by numerous moms that eventually I won’t be able to do any box jumps or leaps without peeing a little. I love belonging to the “Mom squad” but I secretly wish I didn’t relate to the list of embarrassing postpartum symptoms that most women experience. Ultimately, it’s sad that so many women like me are dealing with this behind the scenes. It feels like it’s the dark side of motherhood.

A couple months ago, I started to see a pattern that was disheartening. If I went more than 3 days without intentional movement, I would start to get debilitating back pain and I couldn’t hold my daughter without wanting to cry. More than the physical impacts of this dysfunction, the mental burden has been the hardest. The worst part of pain is the blame that I place on how I got here. For me, pain is taxing and emotional. I feel embarrassed that I allowed it to get this bad and that I didn’t dedicate enough time to addressing it, thus making my problem someone else’s problem. I got tired of asking for modifications every time we had to do push ups, frontal plane leaps and other movements I knew would hurt me. I don’t like feeling like I’m taking the coach’s attention away from others. But more than that, I don’t want to be a mom who can’t pick up my daughter.

Long story short, after several cycles of this, I wanted to ask for help and make a change, and ultimately overcome this. I have started dedicating more time to self-care and really putting our services and team members to the test, doing a 3D Assessment, a number of exclusive sessions, targeted soft tissue work, as well as incorporating semi-private and Melt.Mold.Move into my weekly routine. It has been eye-opening.  I now have a daily personal maintenance routine that I do during my daughter’s first nap, to fend off pain. But what I really want is to heal from the inside out and to not have to dedicate an hour each day just to achieve maintenance. Is this possible?

Through working with CJ and Michael, I have learned that one of the main reasons I am taking so long to recover is that I am one of the many women who need to rebuild my Pelvic Core Neuromuscular System. When they finally told me that I had been struggling with a common post-birth dysfunction and put a name to it, I felt relief and hope. Relief that I wasn’t crazy, and hope that something that felt “broken” could actually be fixed! It’s like getting a diagnosis after you feel like you’ve been going solo for so long, purely on trial and error.

To summarize what’s been going on, Kaleena wrote an awesome blog that details what PCNS is and how awful it is when it is compromised or not working correctly. If you’d like to read it, check it out here. Suffice it to say that everything I was frustrated with was linked to this dysfunction, and I already started to see a huge shift once I started carving out time for exclusive or semi-private sessions. But I continue to be reminded that I’m not the only one dealing with this, and while our coaches can certainly get results for these members in one on one or semi-private settings, is there a way to bring a new program to the Group athletes?

As it turns out, the silver lining in all of this is that I’ve been able to use my personal struggle to be a catalyst for some really innovative programming, offering solutions to women like me. Michael, CJ and Kaleena have been pouring themselves over content and educating themselves on what is really going on in the female chain reaction. And the more they learn, the more they feel compelled to put together a program that addresses this for all the moms who still feel like they don’t have their bodies back.

The good news is that they are now building an entire program, Female Core Conversion, that is dedicated to helping females rebuild their pelvic core neuromuscular systems so that they can spend more time enjoying their families, painfree.

Do you suffer from PCNS dysfunction? Take our quiz to evaluate your risk.

The post Road to Recovery: Healing from Childbirth appeared first on Local Gym | Fitness | Crossfit | Gymnazo, San Luis Obispo, CA.