themovementministry on Instagram

Katie Bacarella, PT, DPT, ATC

SFMA Level 1 Certified - Co-owner of Light the Fire CrossFit - CrossFit Level 2 Certified - Rocktape FMT 1, 2 & Blades certified #ppaopen

http://themovementministry.com/blog

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For 18 weeks, I’ve put out a weekly blog series on modifications for CrossFit workouts for pregnant and postpartum athletes. I think I’ve covered most every movement that pops up, explaining my reasoning behind my recommendations. At this time I feel that I have exhausted the series- there’s not much new to come up with, without going in depth. And honestly, it depends and varies for every athlete. If you do have questions regarding movements and training during these chapters, reach out to myself and any of the other #ppacoach #Repost @lisa.marie.ryan with @get_repost ・・・ #Repost @haleyshevener with @get_repost For women navigating #pelvicfloordysfunction, exercise can feel like a deep, dark ocean of chaos. Schools of thought are like schools of fish, yanking us in different directions, and symptoms can feel as ominous as looming sharks. It can feel as if we’re aimlessly swimming, being pulled by tides over which we have no control. . And that’s, perhaps, the most unsettling part: there are many factors beyond our control, and variables and directions we don’t yet understand. For many of these, we will likely never get a definitive answer because the questions we ask are so individual. . “How much conscious pelvic floor engagement does one need (to lift, jump, run), and does that effort change over time?” “How do we know we’re appropriately meeting the #tensiontothetask?” “How much supplemental pelvic floor exercise do you need, and does that prescription change as you do? In what ways?” . Well, “it depends,” right? We can do the best we can with generalized responses, but ultimately, the person in fear that her organs will descend further or that she’ll leak when she laughs is not looking for rules - she’s looking to trust. . The inability to trust oneself is one of the most resonant themes I hear in working with women with PFD. I believe that to help someone learn to trust themselves again has to be one of the main goals of every practitioner/coach. . I believe that trust is, in part, a response to awarenesses (not hypervigilance!). Awareness is the understanding of one’s internal and external cues. It’s the recognition of one’s breathing/positional/tension/p

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Absolutely. Been working on this myself a lot. #Repost @activeliferx with @get_repost ・・・ Life is hard enough without punishing yourself. . Are you following the accounts of people you admire or people you envy? There is a big difference. . People you ADMIRE are people who you will emulate. You look for things they do no matter how different their life is from yours. . You follow their advice, you DM them for more AND THEY REPLY, you post in their comments section and you send other people to their page. . People you ENVY are accounts you look at and feel bad about yourself because you compare. You don’t have what they do and you wish you did. . Accounts you envy you only tag your negative friends on in the comments section. . You know you don’t feel good when you go to their account but you do it anyway. . Not anymore. . Tonight you’re going to go on an “unfollow” spree. . Unfollow every account you currently follow who subtracts from your life. If the account brings you envy and not admiration, unfollow it. . If everyone you follow makes you feel this way, then it’s not them, it’s you. You need a perspective shift. . Fancy cars, stacks of cash, watches, six packs, tight asses, amazing side boob, fab makeup, sexy people around them, whatever. If it makes you feel like shit, it’s time to unfollow. . Life is hard enough without punishing yourself for living yours. . #ActiveLifeRx #TurnPro

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Apply to all aspects of life. #Repost @cfgymnastics with @get_repost ・・・ Repost @avanessabennington Consistency is 🔑 ! .... Who agrees with this 👆🏼?! .... Tag a friend who consistently works towards their goals! Let’s give them a huge shoutout 👏🏼

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#Repost @activeliferx with @get_repost ・・・ Accessory work (sigh). Too often it’s the add on at the end. . It’s the lunge kettlebell press just because. It’s the banded face pulls because the band was already out. It’s the lateral step ups and kossacks because you heard someone say move sideways. . All of those movements are great when done with a purpose and a progression. . Why are you doing them? . Why are you doing them like that? . Why are you doing that much of them? . Why are you doing them at that weight? . When will you have done enough of them that you don’t need to do them anymore? . These questions and so many others are relevant when choosing what your programming should look like. . Do yourself a favor and plan your accessory work with intent. . Plan it like it’s the steak, not the side of onions. . #ActiveLifeRx #Accessory #Strength #Mobility #coach #rehab

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#Repost @athlete__daily with @get_repost ・・・ So you managed a few (not pretty) kipping pull-ups. ✔️ Now, it’s time for chest-to-bar, right?! Wrong. 🚫 Now it’s time to get better at pull-ups.⠀ _______ Stop sabotaging all your hard work. Here's 5️⃣ common things to stay away from ⤵️ 📲 theathletedaily.com/5-things-stop-doing-now (link in bio)⠀ #athletedaily#movelikeyougiveadamn

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#Repost @stopchasingpain with @get_repost ・・・ Lifestyle diseases cost billions of dollars and tons needless suffering Pain is a request for change Change your habits and you change your life #painisarequestforchange #stopchasingpain #egoscue

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If you’ve followed me enough, you might have picked up on the fact that I like to do isolated “bodybuilding” exercises one day a week as a way to change up my routine, address imbalances and prevent injury and burnout. Today’s #workoutwednesday blog post is my take on scaling that type of workout for pregnant and postpartum athletes. Link is in the bio! #pt #dpt #physicaltherapy #physicaltherapist #crossfitpt #docwhosquats #therapistswhotrain #docwholifts #movementministry #mvmtministry #docinabox #walkthetalk #physiosincrossfit #ppacoach #pregnancyandpostpartumathleticism #pelvicfloorpt #pfpt

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The members of LTF CrossFit got inverted today during gymnastics class. Doing handstand holds, push ups and walking is super sexy but takes a significant foundation of strength, mobility and awareness to do in a capacity that won’t lead to injury. Laying the foundation may seem like it takes more time, but it pays off in dividends in the end! #pt #dpt #physicaltherapy #physicaltherapist #crossfitpt #docwhosquats #therapistswhotrain #docwholifts #movementministry #mvmtministry #docinabox #walkthetalk #physiosincrossfit #ppacoach #pregnancyandpostpartumathleticism #pelvicfloorpt #pfpt #Repost @athlete__daily with @get_repost ・・・ You want to get better at gymnastics but how often are you focusing on building absolute gymnastics strength? ⠀ ⠀ Sean Lind (@seancarllind) shares his best tips on how to improve your gymnastics ⤵️⠀ 💻 theathletedaily.com/how-to-be-bodyweight-ninja (clickable link in bio)⠀ ⠀ Build a better house. 🏠

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Mama Monday. #Repost @wholemamasclub with @get_repost ・・・ We couldn't have said it better, ourselves, @tayneetinsley. Thank you! "Becoming a mother is about the biggest curveball life is going to throw at you. Forever more you will think about someone else’s needs before your own. — For the first few weeks (at least) sleep will be minimal, broken, precious. Showers and hot meals as luxurious and elusive as pink fluffy unicorns. — Your body has changed form, continually, for 9 months, and likely will never be the same again. By whichever means or method, a human life has exited your body, causing a sudden, and drastic transformation of your hormones. — You will feel overwhelmed and isolated. You will feel tired as you never have before. You will cry. I promise. It’s ok. You’re doing a great job. Nothing is forever. Trust your instincts. Take the help. Keep talking. — Check in on your Mama friends. Take them tasty snacks. Do their washing up. Take their dog for a walk. Call and ask if they need any supplies dropping in. Give them your Netflix password. Tell them how impressive they are. — Don’t expect people to ask for help. That sh*t's hard." — #whole30hmhb #whole30mama #postpartumdepression #postpartumjourney #postpartumhealth #postpartumlife #postpartumsupport #postpartumrecovery #postpartumanxiety #postpartumhealing #momstrong #postbaby #wholemamas #postpregnancy #fourthtrimester #likeamother #whentheboughbreaksdoc #maternalmentalhealth #speakthesecret #postpartumwhole30 #modernmotherhood #myhonestmotherhood #rawmotherhood #postpartumnutrition

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To all my followers, I’ll be taking a social media hiatus for a while. I’ll still be doing regular blog posts & reposting other posts that I feel are important and consistent with the message The Movement Ministry has portrayed. Taking some time to step back and work on some stuff behind the scenes- I’m still here. #pt #dpt #physicaltherapy #physicaltherapist #crossfitpt #docwhosquats #therapistswhotrain #docwholifts #movementministry #mvmtministry #docinabox #walkthetalk #physiosincrossfit #ppacoach #pregnancyandpostpartumathleticism #pelvicfloorpt #pfpt

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Super pumped to have been a guest on @dymire_highimpactphysio podcast! It was a great opportunity to nerd out a bit and get on a soap box or two! Listen to the end for a special offer from me! #pt #dpt #physicaltherapy #physicaltherapist #crossfitpt #docwhosquats #therapistswhotrain #docwholifts #movementministry #mvmtministry #docinabox #walkthetalk #physiosincrossfit #ppacoach #pregnancyandpostpartumathleticism #pelvicfloorpt #pfpt #Repost @dymire_highimpactphysio with @get_repost ・・・ PODCAST ALERT!! 📢🎤🎧 — Thank you Dr. Katie @themovementministry for coming on the show and talking pregnancy, pelvic health, WOD MOD’s, and progressively getting back to the barbell! It was amazing show! Check it out everyone and don’t forget to listen to the end for a VERY special offer from Dr. Katie!

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Yaaassss! Quality over quantity always! Too much volume is common, especially if you’re not getting enough recovery- aka sleep, nutrition, mobility work, body work, etc. Take care of yourself! #pt #dpt #physicaltherapy #physicaltherapist #crossfitpt #docwhosquats #therapistswhotrain #docwholifts #movementministry #mvmtministry #docinabox #walkthetalk #physiosincrossfit #ppacoach #pregnancyandpostpartumathleticism #pelvicfloorpt #pfpt #Repost @activeliferx with @get_repost ・・・ Sometimes you gotta shut up and listen... To your body. . This weekend we gave a coach certification workshop and @raygormandpt casually dropped this pearl. . We hear you. We know you’re hurting. We know you want a fix for your problem. . But you already know the fix. In many cases, you’re just doing too much. This isn’t news to most people we tell it to, but it does work as validation of their thoughts. . There is no corrective exercise for a volume problem. . Quality over quantity and mindfulness over mindless. . #ActiveLifeRx #TurnPro

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Our bodies are designed to move. Staying in one position is no good, whether it’s sitting or standing or something in between. Learn to move well and move often. That will help keep you healthy and feeling good. #pt #dpt #physicaltherapy #physicaltherapist #crossfitpt #docwhosquats #therapistswhotrain #docwholifts #movementministry #mvmtministry #docinabox #walkthetalk #physiosincrossfit #ppacoach #pregnancyandpostpartumathleticism #pelvicfloorpt #pfpt

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Save the drama for someone else...not this mama though! #Repost @athlete__daily with @get_repost ・・・ YESSSSSS. 🙌🏼🤘🏼✌🏼 happy Friday! #athletedaily

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