The EMP Journal
Informed. Supported. Empowered.
Simple Tips to Keep your Pelvic Floor Strong During Pregnancy
Written by Laura Coventry - Founder and Women's Health Physiotherapist PhysioFemina
Pregnancy is a time of huge change. One day, you are feeling on top of the world; the next, you need help to tie your shoelaces. Your body constantly evolves as you prepare to bring your baby into the world. Whilst all this change can feel overwhelming...
'I just want this baby out of me' - A psychologist shares tips to help cope with being overdue
Written by Dr Rosie Pajak - Perinatal Psychologist and Founder of The Birth Healing Collective
There’s nothing quite like the final few weeks of pregnancy. Heavy, tired and uncomfortable, we drop into a strange zone of living life day by day. Waiting for one of life’s biggest experiences to happen, yet having no...
A sleep consultant shares her top tips to support healthy sleep for the whole family
Written by Emily de Kort- Sleep Consultant and Founder of Family-Centred Sleep
As a holistic sleep consultant and a mum, I know firsthand how crucial yet elusive, good sleep can be. Whether you’re a new mum navigating those sleepless nights or an experienced mum seeking better sleep solutions, I’ve got you...
“It’s not like it used to be…” Returning to sex and intimacy after a difficult birth experience
Written by Dr Rosie Pajak - Perinatal Psychologist and Founder of The Birth Healing Collective
Is your sex life not what it used to be? Well, in case you’re not talking about it with your friends, I can tell you that you’re not alone. Around 60% of new parents report sexual concerns that are causing them...
Nourishing Protein Rich Oats
Recipe by Apryl Koch - Clinical Nutritionist
Ingredients - Oat mixture
- ½ cup rolled oats (not quick oats)
- 1 cup of milk of your choice (I suggest almond or oat here)
- 1 tsp cinnamon
- 1 x scoop collagen powder
- 1tsp nut butter
- 1 tbsp of a mix of seeds (such as hemp, chia, pumpkin,...
Ten steps to getting ‘back on the bike’ after baby
This post is written by Hannah Geelan - Physiotherapist, Cyclist and Bike Fitter.
**For all our non-cycling enthusiasts who assumed that 'bike' was a euphemism for something else, we have that post coming soon to the blog with psychologist Dr Rosie Pajak.
For everyone else who is actually interested in returning to cycling after...
Moving Safely with Pelvic Girdle Pain
Written by Laura Coventry - Founder and Women's Health Physiotherapist PhysioFemina
Pelvic pain can feel incredibly debilitating. Some of the ways that members of the Empowered Motherhood Program (EMP) describe pelvic girdle pain include 'feeling like someone is repeatedly stabbing you in pubic bone' to 'constant...
How do I actually protect my core in pregnancy (whilst staying strong!)
Your body undergoes some pretty incredible during pregnancy. Whilst we love some of them (hello incredible hair days) and others not so much (we could do without the swollen everything thanks), nothing changes quite so much as the shape of your belly. It can be equal parts incredible and terrifying.
As your abdominal wall stretches and...
7 steps to help you prepare for a positive birth from the EMP founders
Birth. What do you think of when you hear that word? Is it a vision of one of the most empowering and beautiful days of your life? Or does it bring up feelings of fear and disappointment?
We’ve birthed 6 babies between us (in almost every way possible) and we know that birth rarely goes to plan. One-third of Aussie...
You CAN Lift That: New Research on Safe High Intensity Exercise for Pregnancy
“She’s going to hurt her baby.”
“That’s just wrong.”
“Irresponsible and Dangerous”
When cross-fit athlete Tia Clair Toomey shared videos of her participating in a gruelling cross-fit session at 8 months pregnant, amidst the positive comments from her legions of fans, there was of...
