MHB Academy

Many women assume urine leakage after childbirth is something they simply have to live with.

They don’t.

While it’s common, it shouldn’t be dismissed as “normal forever.”

Pregnancy and childbirth place tremendous mechanical stress on the pelvic floor.

Recovery takes time, and like any other muscle group, these muscles often need targeted rehabilitation to regain strength, endurance, and coordination.

Recovery also isn’t the same for everyone. Factors such as:
✅ The type of delivery.
✅ Birth trauma.
✅ Baby’s birth weight.
✅ Multiple pregnancies.
✅ Obesity.
✅ Chronic coughing.
✅ Constipation,
✅ Returning to high-impact exercise too soon, can all influence symptoms.

As coaches, our role isn’t to diagnose or treat pelvic floor disorders. Our role is to recognize when a client may benefit from appropriate pelvic floor training, modify exercise when necessary, and know when referral is the best option.

The earlier the problem is identified and managed, the better the long-term outcomes tend to be.

Common doesn’t always mean normal. And “just wear a pad” is rarely the best solution.

Carbs have become the easiest villain in diabetes conversations.

Someone eats roti and their glucose rises, so suddenly roti becomes “sugar.” Someone eats rice and glucose rises, so rice becomes “poison.”

A food is not judged only by the fact that it eventually breaks down into glucose. By that logic, every carb source would be the same.

But clearly, a bowl of rice, a chapati, fruit, dal, sugar, and cold drink do not behave the same inside the body.

The real difference comes from the full meal. How much carbohydrate, fibre, protein, fat is there? Is the person active?

That is why two people can eat the same roti and get very different glucose responses.

For a diabetic person, the goal is not to fear carbs. The goal is to improve the glucose response.

A plain plate of rice alone will spike glucose faster.

But rice with dal, curd, vegetables, salad, eggs, chicken, fish, tofu, or soy will usually create a slower and more controlled response.

Two rotis with only achar is very different from two rotis with dal, sabzi, curd, and a protein source.

Also, portion matters more than people like to admit. Most diabetics do not get into trouble because they ate one roti.

The issue is usually
⚠️ Oversized portions.
⚠️ Low protein meals
⚠️ Low fibre intake.
⚠️ Frequent snacking.
⚠️ Low activity.
⚠️ Poor sleep.
⚠️ Years of insulin resistance.

And yes, some people may tolerate rice better. Some may tolerate roti better. Some may need smaller portions of both.

That is where glucose monitoring, activity, and personal response matter.

A lot of people struggle with lunges not because they are weak, but because their setup is off.

Mistake 1: Walking in one straight line.

If you step forward like you are walking on a tightrope, balancing becomes much harder. Your hips start shifting, your knee may cave in, and the whole movement feels unstable.

Instead, step slightly outside your hip line.

Think of your feet moving on two separate railway tracks, not one straight rope.

This gives you a better base, better balance, and more control through the movement.

Mistake 2: Leaning forward by rounding your back.

A slight forward lean is not wrong, especially if you want to target the glutes more.

But the lean should come from your hips, not from collapsing your spine.

If your
⚠️ Back rounds,
⚠️ Shoulders drop, and
⚠️ Core switches off,
You are not loading the glutes properly. You are just making the movement messy.

So before adding more weight, fix these basics:

✅ Keep the front foot fully planted.
✅ Let the knee track in the same direction as the toes.
✅ Control the lowering phase.
✅ Keep your torso angle intentional, not accidental.
✅ Use a stance that matches your goal.

Same exercise. Different setup. Different muscle focus.