Let's Talk Wellness Now

If working out is good for you, then working out more can only be better for you, right? Not quite. If your body already suffers from inflammation then certain types of exercise or too much exercise can create more inflammation, which leads to weight gain and illness.

If we know your genetic make-up called epigenetics exercise, diet, and recovery can all be individualized specifically to you!

Recovering from pregnancy? No worries this episode has you covered as well.

Do not miss these highlights:

05:33 How will you know if you are getting enough or too much exercise

07:31 How to incorporate individualized results using your genetics to decide the best to train for you

08:31 How can people implement an exercise protocol during a period of inflammation

11:53 We don’t always know what symptoms we’re dealing with until the symptoms are brought in front of us

13:26 What does Dr. Jenny means when she says “We shouldn’t do a 15k Triathlon”

16:20 Over-exercising and overactivity are fueling inflammatory response

17:12 Are there some exercises that are better for people than others?

18:17 A better regimen for midlife women to be looking at than somebody who’s in their 30s

20:06 Some tips to get past that beginning part of exercise

23:15 Active recovery is an important part of our exercise regimen

24:47 Recovery tips after pregnancy

Resources Mentioned

Whether you are recovering from an illness or just looking to maintain your current overall health, schedule a consult with us at Serenity Health Care by calling  (262)522-8640 or visit https://www.serenityhealthcarecenter.com 

About our Guest:

Dr. Quartano is a dual board-certified physical therapist in pediatrics and neurology with a passion for seeing children and families grow successfully and thrive together. She has vast experience working all the way from neonatal intensive care to the functional fitness environment and everything in between. After seeing the failures of the traditional medical model, she began her own practice in 2014, allowing a focus on the child and family together to maximize relationships and life quality. As a mother herself, she understands the challenges parenting can bring, and she seeks to bring the expertise in how we think, move, and act to influence how families learn, grow, and thrive. 

Through this experience and her own health journey, Dr. Quartano has found a passion for functional medicine and has undergone training with an Institute of Functional Medicine affiliated program to be able to offer this unique approach to health to others. She understands the stress and roles that personal and professional life take on health and seeks to help other women find their best self to be the best mom, wife, professional or athlete they desire to be.

Social Media & Website:

https://www.instagram.com/alltogetherwellness

https://www.facebook.com/alltogetherwellness

www.alltogetherwelllness.net

Transcription of Episode #153:

Debra Muth 0:02
Welcome to Let’s Talk wellness. Now, I’m your host, Dr. Deb. This is where we talk about everything wellness, and learn to defy aging, and live our lives on our own terms. Welcome to Let’s Talk wellness. Now it is a bitterly cold but beautiful sunny day here in Wisconsin at the end of January, and we’re on episode 153. And our topic today is why you might be over exercising your way into poor health. I’m really excited to talk to Jennifer today about this because it’s a topic we so ignore. We think that the more exercise we do, the better off we’re going to feel, the less we eat, the better we’re going to feel. And a lot of times this can be the opposite of what we think. So I’m so glad that we’re going to be having this conversation today.

Debra Muth 0:56
So Dr. Jennifer Quartano is a dual board certified physical therapist in pediatrics and neurology with a passion for seeing children and families grow successfully and thrive together. She has vast experience working all the way from neonatal intensive care to functional fitness, environment and everything in between. After seeing failures of traditional medical model, she began her own practice in 2014, allowing a focus on the child and family together to maximize relationships, and life quality. As a mother herself she understands the challenges parenting can bring. She seeks to bring the expertise in how we think, move, act, and how that influences our families in how they learn, grow and thrive. Through her own experience. In her health journey, Dr. Quartano has found a passion for Functional Medicine and has undergone training in the Institute of functional medicine, to be able to offer this unique approach to health to others. She understands the stress and roles that personal and professional life take on health and seeks to help other women find their best self to be the best mom, wife, professional or athlete that they desire. Oh, this is going to be such a great conversation. I can’t wait to talk to Dr. Quartano. today. So without further ado, I’m going to move this show along and we are going to bring you Dr. Jennifer.

Debra Muth 2:31
Have you seen 20 Plus medical doctors only to be told your symptoms are in your head or you need an antidepressant? We understand your frustrations? Are you tired of feeling sick and tired? Tired of not getting the answers you need to regain your health. Tired of not feeling listened to by your doctor at Serenity Health Care Center, we understand and we will help you find the cause of your symptoms. Together we will create a path to health. We specialize in combining the best of conventional and natural medicine to get you back to doing what you love. We have worked with the most complex chronic diseases such as chronic Lyme COVID, long hollers autoimmune disease, mold toxicity, and hormonal imbalances. But if you’re not sick, that’s fantastic. We will work with you to maintain your health so that you can prevent illness. give our office a call to see how we can help you regain your health and vitality at 262-522-8640. Or check us out at our website at Serenityhealthcarecenter.com.

Debra Muth 3:49
We are back to the show with Dr. Quartano. And we’re going to talk about over exercising. Is it good? Is it bad? What is the right amount for exercise that we’re going to have? Dr. Jenny, welcome to the show.

Dr. Jennifer Quartano 4:03
Thank you. Thank you so much for having me.

Debra Muth 4:06
So tell us your story. How did you get started in this idea of physical wellness and looking at exercise as being too much or too little?

Dr. Jennifer Quartano 4:17
Yeah, so that’s a great question. I feel like it’s a combination of education and my own personal experience that has kind of led me to where I am. So my background is as a physical therapist, I graduated from Mayo, medical school and pt. And it really started off thinking I want to work in this area of sports and wellness and then found passion in helping people be well and fit in other areas. So I’m board certified in both neuro and pediatrics. And I love that population because I feel like there’s so much more that I can lend them right. My athletes already know how to work out they know how to do things, but coming full circle in my own health. I really found that I needed to hone my whole wellness and exercise being part of that to manage my own health. globally. So I had some health problems a few years ago, led me down the road of just investigating what does all of that look like together. And then I dove into the area of functional medicine. So now I love to be able to integrate that component, and my background as a PT to help people optimize their health, with exercise being a big part of that.

Debra Muth 5:19
That’s fantastic. I love that story. And I’m so glad that you joined the functional medicine world because it’s so important to have people both who can treat kids and adults in the functional medicine world. So welcome to that functional medicine world. So tell us how does somebody know they have a problem with exercise, I’m assuming exercise can be an addiction, just like anything else. I am guilty of having that back in the day myself. I used to exercise about four hours a day, six days a week. And I loved it. It was great. But how do you know when that’s too much?

Dr. Jennifer Quartano 5:53
Yeah, so I think too much is so individualized, right? If you’re in optimal health, you might be able to do that, at least for a period of time, and be okay. Oftentimes, what I find is people coming to me are trying to exercise away pounds, for example. And that’s just not ideal when your body’s already under stress, right. So we’ve got all these inflammatory issues going on, and they’re exercising in a way to manage their weight. And oftentimes, you know, exercise might come secondary, we still need to move to detox our body, but it’s thinking about it differently. In the same way, I think, you know, I see kids, and this is probably some of my perspective came from this and that I have kids with neurologic disabilities, for example, and just walking is taxing on their body and is too much for them. So exercise, I think is so individualized to the person and what is the goal of exercise? Is it to get healthier? Is it to reduce stress is it to help your body heal, and from there, we can then personalize what’s going to be the right plan for you. That’s awesome.

Debra Muth 6:55
And I love the fact that it’s all individualized, because what is good for one person may not be good for another. And I know you have an expertise in Epi genetics. So we can go along that line a little bit too. But there are certain genetic makeups that allow people to tolerate more exercise or more physical stress than others. And if we don’t know that, that can be a problem.

Dr. Jennifer Quartano 7:17
Yeah, absolutely. And that’s one of the reason I absolutely love getting into epigenetics, right. People sometimes come to me, maybe they haven’t been exercising, or they want to start exercising, or they’ve started and now they’ve got pain and all these other problems. And so really being able to help them understand not just exercise from a bigger level than maybe weight management, which is oftentimes where people might jump into it. But how do we incorporate individualized results of you your genetics, like you said, to decide what’s going to be the best training for you? Is that more intense training? Is it a less intense training? Is it more cardio more strength, to improve your genetics and to work with your genetics so that you can optimize your health as well? Absolutely.

Debra Muth 8:00
So when a person’s looking at exercise, and they’re looking at going into a plan, most of the time, when we backup, sometimes we know that we’re inflamed, sometimes we don’t have a clue that inflammation is happening in the body. And we exercise and we diet, and we do all the right things, and nothing happens. And now we’re starting to see more and more people understand that it’s the weights aren’t coming off, because it’s an inflammatory process. And that’s a way for the body to be protected. But how can people implement an exercise protocol if they do have a lot of inflammation? While they’re trying to get that under control?

Dr. Jennifer Quartano 8:38
Yeah, that’s a chicken point. And I think you bring up such a novel idea to so many people, right. And it’s still just something I’m working to get the word out. So I’m glad there’s more of us doing that. But I think exercise is an important component of detox. So as we’re getting rid of that inflammation, we’ve got to do some moving to help our body excrete the things that are coming out of it, but starting slow. So I think that’s thinking about where that individual is at today. If, for example, they’re not exercising at all, then maybe a walk around the block with their dog might be enough to start and maybe we do 10 minutes today, and 12 minutes tomorrow and you slowly work up from there to get to more activity. I think where a lot of people have a misconception is I’ve got to go all or none. So they go from sitting on the couch to going to the gym for an hour, and then they’re more inflamed, they have more pain, things aren’t working out the way they want them to. And it just isn’t a satisfying experience, which then doesn’t lend them the desire to go back and do it again, either. Yeah,

Debra Muth 9:39
absolutely. And some people know they have inflammation and they’ll say, Well, I haven’t all this inflammation. I have a bad knee. Well, yes, there’s inflammation in there, but the inflammation that we’re talking about is kind of like a silent inflammation. You may not know that you have inflammation in your body, you may not have pain. You may not have a bum shoulder or anything. thing like that the inflammation may be coming from some other illness or some other reason inside your body, but you feel fine.

Dr. Jennifer Quartano 10:06
Yeah, that is true. And I think that’s where the personalized approach comes in, right? Coming to a doctor and thinking, Okay, well, I’ve got all these other things going on, right? Maybe I’ve got stomach problems, I don’t digest, well, I’ve got foggy brain, my hormones just feel off, my periods are bad. All of those things, I think are an area where inflammation is probably under recognized, like you said, people think joint pain, and they associate that with inflammation. But rather, all these other systemic problems that might be minor might seem like nothing but collectively together tell us as functional providers, you’ve got inflammation you need done.

Debra Muth 10:48
And for those of you that are listening to us, if you are not sure, if you have inflammation, there are tests that we can do to determine your inflammatory markers, you know, inflammation levels, so some people will look at a CRP, some people will look at thyroid antibody levels, some people look at cytokine panels, but there are a variety of different tests that functional medicine practitioners can do to determine whether or not you have inflammation and exactly how much inflammation you have in your body. Yeah, I

Dr. Jennifer Quartano 11:16
love that. And yeah, I think if people are looking to just kind of get an idea, the MS Q, as we call it, or the medical symptom questionnaire can be another nice place for people to start. We have that on our website for free, you can go in and download it just to kind of get a feeling of what symptoms do I have, and then work with a practitioner to see if we need to do more testing as well.

Debra Muth 11:38
Yeah, I’m glad you got that available for people. And we’ll have Dr. Jenny’s website on our show notes. So you can just go there and find that link for her. And it’s important because so many times I think as people when we’re busy in the day, we disconnect with our body. So we don’t always know what symptoms we’re dealing with until the symptoms are brought in front of us. And then you can go through a list, it’s a lot easier to go through a list to find like, oh, do I have that? Don’t I? You know, where am I at with this, it makes you actually have to connect with the senses of your own body and sit down and take time and really think about how it is you feel instead of running throughout the day and running on you know, coffee and caffeine and pushing here and pushing there. And then at the end of the day, you’re on empty, and now you’re exhausted and you go to bed, you never had time to think at all about how you actually feel. So that’s such a great point that you have that questionnaire. Yeah.

Dr. Jennifer Quartano 12:30
You know, and I love that you just brought that up, because I feel like that’s so many of my clients, even from a PT standpoint, right? I see a lot of folks coming in who have chronic issues, maybe they’ve been to PT before it hasn’t been successful, or these chronic muscle issues are issues in multiple joints, or multiple areas of their body, that start to clue me into that it’s more than just a tendon issue are more than just a joint issue. And we dive in a little deeper and think about what else in their life or in their body could be contributing to that inflammation.

Debra Muth 13:00
Yeah, you back, it’s so important for us to look at that. Because otherwise we miss a lot of inflammatory diseases or inflammatory conditions that will ultimately create disease down the road. So in the functional medicine world, our whole game plan is to try to prevent diseases that happen because of lifestyle and aging. And that, that all roots from inflammation. Absolutely. So Dr. Jenny, what do you mean, when we say we shouldn’t do a 15k? Triathlon? Tell us why people shouldn’t do that.

Dr. Jennifer Quartano 13:37
You know, so I will give the caveat that some people can’t, right. So for some folks that that’s okay, I think the big thing is thinking about how exercise can actually be inflammatory and contribute to that inflammation in your body. And so if your body’s not optimized to begin with, but some of these factors we’ve been talking about and reducing stress at the cellular level, then adding that amount of exercise in that amount of training is just going to continue to feel that inflammation. So when folks come to me, and they’ve had multiple injuries, maybe they’re training for a big race, like the Boston Marathon, but this is their third time they’ve had to defer because they have all these other issues that keep popping up. I think it’s important for us to take a step back and look at how’s that overall health? What’s your nutrition? Like? What’s your cellular optimization? Like? How can you reduce that stress in your body, so that maybe you can meet that goal, or start to realize that maybe that goal isn’t the best for you right now, because of everything else you have going on? So I think that that is a big component of it is is not necessarily avoiding training altogether, but coming up with a plan to figure out how that person is going to meet their goals within what their body can handle right now and what their genetics might be able to tell them it’s going to be beneficial.

Debra Muth 14:53
And I’m glad that you brought that up because I see so many people who start out in exercise with the goal To run the 15k. So they’re like, I’m gonna you know what this year I want to run a 5k or 10k, or 15k, whatever it is, I want to do that today. And I’m starting to train now. So that in six months, I can do this. And that’s their goal. Like that’s what they want to do. But I’m glad that you brought up the fact that we’re making these goals without realizing if our body is capable of doing them or not. And unfortunately, on the backside of that so many times, I’m sure you’ve seen this, as much as I have is, we see a person that exhausted or flatlined on the backside of this, they’ve trained, they’ve done it, they they made their goal, they’ve got that 10k or 15k accomplished and now their body is not responding the way they want to because they think they should be in better shape, but they’re ultimately in worse shape. Can you talk a little bit about why that happens?

Dr. Jennifer Quartano 15:54
Sure. So you know, we talked about stress and, and inflammation, like we said, it’s not at the joint level, right? It’s at the systemic level of the body. And so when we do something like train at such a high level, when we’ve already got this elevated level of inflammation, we can just send our bodies over the edge, right, so we’re not bringing that inflammation back down, bringing it back into a manageable level before we start to tax our body and challenge it. Instead, our over exercising and over activity is really fueling that inflammatory response until at some point, our cortisol levels and our adrenal and everything else just kind of bottoms out and the body follows suit, right our energy, perhaps, we don’t have clear headedness. Maybe sleep is affected, and, and touching on sleep and little tangential here. But I feel like so many times people train with that focus of training in mind. And they’re not taking into account how their sleep, how their stress management, how their nutrition, all fuels, or inhibits that training and their body’s whole response as well. So I think kind of not just at the training level itself, but what are you doing with your within your body to promote that recovery? I think a lot of people train more is better, and the reality. And if you want to do those things, less is better, as long as you’re treating targets, what you want to get to awesome, are there some exercises that are better for people than others?

Dr. Jennifer Quartano 17:17
You know, I really find that, personally, the best exercises, the ones somebody’s going to do, right, so when I’ve got a patient who’s not exercising at all, finding what they love is, is a great place to start. Because if I encourage you to do weightlifting, and you really love yoga, you’re not going to do it. And so that component that’s beneficial of exercise is going to be lost because it’s just not exciting to you. That being said, there’s a component of genetics that plays into that. We know genetically, some people are better, predisposed to be endurance athletes, some are better predisposed to be strength athletes. So if you’re not sure where to go, or you’re looking for regimen that’s going to fit, I think tailoring it to your genetics could be a really creative and or novel, but innovative place to start.

Debra Muth 18:02
That’sawesome. I love that women particularly start to age and hormones get involved. And of course, we all get a little fluffier no matter what we seem to do we get a little fluffier. And I can say that at my age these days. Is there a better regimen for that midlife woman to be looking at? Than say somebody who’s in their 30s?

Dr. Jennifer Quartano 18:26
Yeah, I think. That’s a great question. I think some of it has to do with not just the age of our bodies numerically, but also how we’ve treated it over the years, and what that age of your cells is like, if you will, so kind of coming back to that whole inflammation and, and, you know, optimizing our bodies over time. But generally speaking, when we get to more middle age, we start to get on the other side of hormone changes. And so we worry about bone density, for example. So including including activity that’s going to be weight bearing is important. So that doesn’t have to be going to the gym and putting the barbell overhead that could be yoga, for example. You know, walking or even jogging, if that’s something you enjoy. But I think thinking about that concept of using some sort of loading to maximize the health of our bones and our joints as we get older is important. And I think the other thing is thinking about hormones as a fuel are for our ability to continue. So sometimes appreciating that as we get older, right? We seem to slow down and we think, Oh, we shouldn’t but the reality is body changes sometimes. encourage that. And so we listen to our bodies, and know when we’re overtraining under training. And I think generally speaking, a moderate approach is great, not overdoing it, not under doing it, making sure we’re mixing in that strength training. And then if then tailoring that up or down based on your goals and interests is important as well.

Debra Muth 19:55
So we’ve got a lot of people at this time of year that are starting to get back to the gym. It’s our new New Year’s resolution Right, right. I’m going to get in shape. I’m going to go to the gym, I’m going to start working out again. Can you give our listeners a few tips as to as they’re getting back into this? How do they get past that all my body is aching? I’m sore, I’m tired. How do we get past that beginning part again? Do you have some tips for them?

Dr. Jennifer Quartano 20:21
Yeah, that’s a great question. I, you know, it’s funny, my schedule has been filled with people who are addressing the aches and pains that they have been avoiding to meet them back to their goals. So I think that’s a big one, if you’ve got something that you already feel like it’s a barrier you’re worried about, see a specialist, get an evaluation, have them walk you through it help with that shoulder pain, because working out more on it is not necessarily going to make it better. So I think that’s one piece is being okay with needing help. And the second piece, I think a lot of times people jump in and they go full speed, right, so we go from zero to 100. So think about this as moderate, evaluate where you were last week and think about increasing maybe 10%. So if you haven’t been going to the gym at all, going five days a week for an hour is probably entirely too much for your body, more likely to send you into that inflammatory negative reaction, and make exercise more painful and enjoyable. So ramp it up slowly. And then make sure that what you’re doing on the other side of that to support your body as a whole is important. So like I said, nutrition, making sure you’re eating a lot of whole food diet, making sure you’re getting plenty of healthy fat. Fish oil, if you’re not getting regular fish oil can help, especially with any joint aches and pains and things that come along with that. So if you’re not a fish eater, and a fatty fish eater, at that, make sure you’re getting a good fish oil, and then hydrate. That’s going to be the way that our body flushes out all those toxins. And so making sure we have enough water in to absorb all those things that are coming out nurse or metals to reduce that inflammation, and then get a good sleep.

Debra Muth 21:58
Awesome. I love those tips. I know even for myself, I’m a walker, I love to walk. But I recognize like, Oh, I haven’t been doing my yoga like I normally do. And I restarted doing PIO, which I love. Because I’m one of those Yoga people that can’t hold a position for a long time. It’s too too slow for me, you know, I’m like, I gotta move Come on. And I did that twice this week. And I was just like, oh my gosh, the muscles that I haven’t used in so long, and PIYO’s not long. If you know if people have done it, it’s only like a 20 minute regimen. It’s not huge, and you don’t feel like you’ve done this horrific workout when you’re at the end. But let me tell you, the muscles that you don’t use on a regular basis will let you know that she worked them. And so I was like, Okay, well, I guess I’ll be taking off tomorrow, you know. So just looking at it and saying I’m going to do a day in between as I’m getting back into this because otherwise I’m going to be too sore. But recognizing that I needed to do my stretching even though I wasn’t doing the PIYO in order for me to not be so sore. So like when when you’re talking to them, our listeners about listening to your body, I mean, really dig in and listen to what your body needs. Don’t keep pushing if you’re feeling horrible, because that’s not going to make things better.

Debra Muth 23:11
Yeah. And I love that you brought that up because I think active recovery is an important part of our exercise regimen. Right? So you mentioned stretching, going for a walk deep breathing. So sort of more of a yoga low yoga type approach can be really helpful to calm not only those muscles or muscles, but also our nervous system, which is going to contribute to that feeling of pain and achy, Enos and heightened sensitivity, I guess. And then I think too, oh, I just had another thought and it ran away from me. Oh, you know, here, being able to do that outside. So I’m in Florida right here is fabulous, doing incorporating that outside time to elevate your vitamin D. When you’re in Wisconsin, that’s probably not as easy to do. But you know, I think still getting outside when those days are nice to be able to get in the sun is helpful. And then supplementing that vitamin D to support you too.

Debra Muth 24:06
I like to think it’s a little bit more thermogenesis when we’re out there in the cold because your body’s trying to keep warm, although the other day when it was negative 25, nobody was going to be out there. And that was the temperature not the windchill. So in Florida, it’s a little harder to relate to that. But if we look at you know what, it’s 120 you guys feel the same way with..

Dr. Jennifer Quartano 24:26
When we’re up in Wisconsin, so I don’t go back between November and April anymore, but could I really appreciate that.

Debra Muth 24:36
I don’t blame you at all. This is such a great conversation. Can you give our listeners any other last tips or tricks that you want to share with them?

Dr. Jennifer Quartano 24:47
Yeah, thank you. It has been wonderful. I think one of the things that I see in my practice and maybe in my specialty a little bit more is working with moms who are coming back postpartum or several years post children to read, and, you know, appreciating that your body has changed, right ligaments relax throughout pregnancy and breastfeeding. And if you haven’t done the right work to fix your pelvic floor after carrying that bowling ball for however many months, and however many times that you had children, all of those things can influence your ability to get back into activity. So I think sometimes mums come in thinking, I’m the same person, I was pre baby, and you are, but your body has gone through some changes and, and in some ways, those are really taxing on your body. And so we need to account for that ramp up slowly. Give yourself some grace, because I think that things are different, and you have different and unique needs now that you didn’t have prior to having children. And so just attend to that and tune in even more, I think sometimes as moms, we get 20 minutes to go to the gym, or 20 minutes to work out. And then you’re running on to the next thing. And I think like you said, it’s important to stop and pause and take inventory of your body, whether that’s then or when you get in bed at night to just take a moment to listen to how you’re feeling and not just running from one thing to the next because we’re busy. And moms in general are busy. And so having that time, sorry, okay. Working from home issues that are, you know, just giving them selves, the time and grace to feel what they need to feel and adjust their training accordingly is really.

Debra Muth 26:26
I’m so glad that you brought that up because I see it on the backside, I see the midlife women who didn’t take care of themselves. And now they’re having pelvic floor issues, because nobody bothered to tell them when they were younger, that we should be doing certain things to preserve our pelvic floor. So that we don’t have problems when we get older. And some people like myself who have collagen deficiencies, they we have bigger problems with our pelvic floor. So you know, 20 years ago, if I would have known there was a pelvic floor specialist, it probably would have prevented me from having multiple surgeries on my pelvic floor. And I’ve talked about this a lot in the podcast before. But I think it is so important because although we’re the same person, technically, before we had a child, we’re not, you know, there’s a lot of things that change about us. And that is one of them. And there are very specific techniques and exercises that you can do that make it easy to preserve that pelvic floor and get your belly back in shape. Get all those things back the way you wanted them to. So I’m so glad that you brought that up.

Dr. Jennifer Quartano 27:29
Yeah, yeah, thank you. And thank you for sharing your experience too. Because I think the more we talk about it, it’s such a taboo topic, right? Like, people don’t want to talk about not being able to control their bladder or having issues with painful sex. And the reality is, those things are normal and normal in the sense that they happen frequently, should not be normal, and are not okay to just live with. And so I appreciate you bringing that up. Definitely being part of the journey of helping make all quality of life better is so important to me.

Debra Muth 27:59
Oh, absolutely. I mean, there’s, there’s so many pieces in that, that even, you know, post baby, we assume that everything we’re feeling is normal, you know, yes, it’s four weeks out, and I should still have pelvic pain, or I should still have rectal pain, or, you know, I should still have this flabby belly that looks funny, you know, those things are not. So if you’re, you know, four or five weeks out from having a baby and you’re experiencing those things, they are not the way it should be. So you should be getting with a practitioner that can get you to a pelvic floor specialist to help you with those things so that they don’t end up being long term problems.

Dr. Jennifer Quartano 28:36
Yeah. And I think even sometimes when folks address that at four weeks or six weeks, then they actually go to increase their activity. Like we talked about what contributes to exercise. Well, pain and pelvic pain doesn’t necessarily just go away. And when you increase your activity, it may come back. And so I think just being aware of those things and finding somebody who can help you navigate incorporating that into whatever your fitness goals are isn’t.

Debra Muth 29:03
Absolutely. Well, we have gone full circle from childhood to midlife to pregnancy and everything in between and exercise. Dr. Jenny thank you so much for being with us today. How can people get in touch with you if you’re resonating with them?

Dr. Jennifer Quartano 29:19
Yeah, so we have a website that has a lot of information about our different programs on there, all togetherwellness.net. You can find our medical symptom questionnaire on there as well as some of the resources. So depending on whether you’re needing help for your child or for yourself as a mom, we’ve got resources there for you. We also are on Facebook and Instagram, All Together Wellness. And so if you want to follow us on there, you can find some good information as well and see if we’re a good fit for you. And then if you think you are we are please feel free to book a call. There’s a link on our website to do that too.

Debra Muth 29:52
Awesome. And for those of you who are exercising while you’re listening to this or you’re driving, don’t worry about that. We’re going to have all those contacts links in our show notes. So you can just hop over to Let’s Talk wellness, our podcast or our Facebook page, and you can grab those links as well.

Dr. Jennifer Quartano 30:09
All right, well, thank you.

Debra Muth 30:10
Thank you so much for being with us today.

Dr. Jennifer Quartano 30:13
Yes, I appreciate it. It was a pleasure.

Debra Muth 30:17
Hey, it has been really great sharing this time with you guys on the let’s talk wellness now podcast. If this episode has helped you, or you feel as though this episode would help someone else we’d love for you to leave us a review. Share this podcast. And if you don’t want to miss the most exciting episodes we have coming. We’d love for you to subscribe to our podcast on iTunes or Google Play. Until next time, live every day to the fullest