In this episode, Karen sits down with Dr. Lizzie Kieffer as she shares her personal birth experiences and professional insights. From her hospital birth to her empowering home birth, Lizzie opens up about the lessons learned along the way. Tune in as we dive into why relying solely on kegels might not be the best approach for birth and postpartum recovery, how diaphragmatic breathing helps relax the pelvic floor, and explore practical tips for avoiding severe diastasis recti. Plus, learn how to surrender to the natural timing of labor rather than trying to control it.EPISODE HIGHLIGHTS:Lizzie’s first birth in the hospital vs. her second at homeWhy kegels aren't the only answer for pelvic floor healthHow diaphragmatic breathing can prevent postpartum issuesThe importance of surrendering to God's timing in birthTips to help reduce the intensity of diastasis rectiThe benefits of training during pregnancy for postpartum recoveryMORE ABOUT DR. LIZZIE KIEFFER:Lizzie is a doctor of physical therapy, a mom of two, and a strong advocate for movement as medicine. After earning her doctorate in 2018, she began her career in a traditional clinic but soon realized her passion lay in helping women navigate pregnancy, postpartum, and pelvic floor health. Motivated by the lack of specialized information in these areas, she opened her own practice and developed the Mind Body Core programs to empower and educate women worldwide. Outside of her professional life, she enjoys pickleball, hiking, and spending time with her daughters, Mia and Lily, her husband Matt, and their dog Snickers. A lifelong learner, she is dedicated to helping women feel confident, understood, and supported as they embrace the changes of womanhood and motherhood. Instagram: @doclizziedptPRENATAL: Mind Body Core Prenatal Program — Use code: PAINFREEBIRTH for $15 offPOSTPARTUM: Mind Body Core Postpartum Program — Use code: PAINFREEBIRTH for $15 offChristian Hypnobirthing App — Get one month FREE with the purchase of the Faith-Filled Childbirth E-CourseCONNECT WITH KAREN:Stay in the loop with Pain Free Birth and become an Insider HERE! Thanks for listening! Get 10% off the Pain Free Birth E-Course HERE!Grab Karen's Healing Birth Trauma Course HERE. This course is for any woman experiencing trauma in the body. If you're ready to release it, this course is for you. InstagramFacebookYouTube

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