bladder health

Let’s Talk About Toilet Time

Hey girl!!

Are you like me?

When I was a kid, I had the hardest time pooping in a public restroom or anywhere other than my bathroom at my parent’s house.

I remember being away for a basketball camp and sharing a bathroom with 4 close friends and I would have such terrible stomach pains, because I wouldn’t poop the whole time we were there. I would sneak away to find a one toilet restroom where I could cover my ears and try to focus on me and relieving my pain. But it just wouldn’t work.

Fast forward quite a few years, and now I’m a mom and have 3 kids and RARELY do I get a FREE moment to go poop without someone screaming at me, pulling my hair, wanting to nursing etc. My hunky, husband on the other hand, gets like 20 minutes of peace and quiet a few times a day to let if all out.

Anyways, lots of us are dealing with bowel issues: constipation, IBS, hemorrhoids or diverticulitis etc and they can be all be caused from poor toileting techniques.  

Girl we are so lucky to have indoor plumbing in this country and since it has been around, we have been sitting on cold toilet seats to have bowel movements. Before that, we would squat to eliminate our feces .  In other countries people still continue to squat to have bowel movements and with that they have lower rates of the above bowel issues.   

So how can we improve your time on the toilet?

Putting something under your feet while sitting on a toilet, can help "un-kink" your hose, the pelvic floor muscle that wraps around the rectum. This could be a squatty potty ($25) (click here for 1 squatty potty on amazon: or if you need 2 squatty potties, click here ($40):, child’s step stool ($10.50) (, old phone books….the list can go on and on.  There is a pelvic floor muscle that kinks your rectum when sitting and standing.  When you sit with your knees above your hips (feet resting on something), you unkink the hose and the feces can move more smoothly out of your body. Once your feet are resting on something and your knees are slightly above your hips, you can rest your arms on your thighs/ knees and slightly lean forward to create a little more space for stool to exit your body.

Avoid straining. My mom would ask us to hoover over the public toilet seat like Marty McFly from Back to the Future so we wouldn’t touch all it’s grossness. If you are like me, you can remember how challenging it was to pee in a half squatted position. I would hold my breath and push to pee. Now that I am in my speciality, I know this is a no-no. Straining or bearing down, causes increased pressure on the pelvic floor muscles, which can put you at risk for hemorrhoids, diverticulosis, constipation, pelvic organ prolapse and pelvic floor dysfunction. Just breathe while sitting on the toilet in your new "squat" position and things should move out easily. And, layer up that toilet seat with tons of toilet paper so you can sit down. If you are in a public place, or a hotel room, grab the trash can, turn it on it’s side, and use it as a stool to help you.

Give yourself more than 2 minutes to have a bowel movement.  I feel like as mom, I am rushed to take care of my business.  I need to get in and out as fast as I can, to save my screaming child.  I also find it difficult to relax when this is playing out.  When we feel stressed like this, it is hard for our muscles to relax and we are prone to straining with bowel movements.  Act more like our male friends (sorry men).  They take their sweet time in the bathroom and relax and read etc.  More like what we should be doing.  If you do not have a bowel movement after 9-10 minutes of sitting on the toilet, than you are not ready.  Get up and walk around and try again later. 

– Amanda Fisher, PT, DPT

Quick Links on Amazon:

Squatty Potty: 1 ( ), 2(



How To Manage Pelvic Pain Over The Holidays

Hi friend. I’m gonna get straight up personal with you and if you don’t know me yet, allow me to introduce myself. I am Amanda Fisher, pelvic floor physical therapist with a history of pelvic floor issues from peeing my pants to pelvic organ prolapse to pelvic pain to postpartum issues from 3 cesarean deliveries.

Yes, I have experienced my fair share of pelvic floor dysfunction. Now I know it was God’s Plan for me to go through those times to help people like you.

Pelvic pain is a real thing and I can tell you first hand, I have HAD it and still HAVE IT from time to time.

After 10 years of having pelvic pain, I know what to start doing when I feel it creep back in (because let’s face it, we all get busy and fall off the bandwagon of habits we SHOULD continue because it is good for us…but I'm human too) and this time of year is the perfect time for it to come a knockin’. Who isn’t a tad bit stressed around the holidays?! Um…I think we are all raising our hands here.

So, how do I get a handle on my pelvic pain over the holidays?

First thing to do is find a pelvic floor physical therapist in person or virtually. Having a coach or a professional to chat with about your symptoms and give you support/ advice when you need it most is a MUST!! This also creates accountability for me to stay on top of my exercise regimen to kick pelvic floor symptoms.

Second, I schedule or plan out my week and month. I tend to do this on Sundays. I look at my week and plan out what days I can go to the gym (with or without my kiddos), what mornings/ evenings I can walk, and when I can do my pelvic stretches/exercises (I try daily). Writing it down in a notebook or planner makes my brain think that this is happening today and I almost never miss it IF I write it down.

Third, I get a journal and spend a few minutes EACH morning while sipping my coffee (before my kids wake up) writing five things I’m grateful for and 1-2 things I can do today for someone in my family/ friend circle and for a complete stranger. This helps re-wire the brain for positive thoughts. And we could all use a little more of this in our lives, am I right?!

Fourth, motion is lotion. The days I sit on the couch and binge watch Netflix are the days I feel worse. This could be because I am not staying hydrated, or eating more junk food, BUT mostly, it’s because I am sitting in one posture (bad) and not getting blood flow to the tissue. I have to move to feel better and you have to move to create energy and get the blood flowing. I feel so much better after working out, walking etc and then following it up with 1-3 quick pelvic floor stretches to lengthen tissue. So bundle up and get out! OR set a timer in your home and don’t stop moving until it goes off. Follow up with a happy baby stretch or a deep squat to stretch out the pelvic floor muscles.

Fifth, don’t cancel on myself!! This time of year is hectic with all the holiday parties and childhood gatherings, BUT I still make time for myself so I can continue to feel better. And you should too! It is easier to continue a habit I am doing consistently because if I stop it one day, it is much harder for me to get back on the horse and start again.

If you want more information on this or what else I am doing for pelvic floor issues, please email me

Bladder Chat

Bladder, bladder...what's the matter?  

I once did a community talk with that title (Bladder, Bladder What's the Matter?) and I loved it!  Huge turnout which was eye opening to so many women that they were experiencing similar bladder symptoms to the women sitting next to them-no matter their age!

Urinary incontinence, leaking urine with exertion (coughing, sneezing, laughing, lifting, exercise etc), happens to 1 in 3 women.  If you are in a public place today, look around.  That is quite a few women dealing with some sort of leaking.  Some of those women have been dealing with it since childbirth because maybe they were told it was normal at the age.  Some developed it closer to menopause when tissues and hormones started to change.  And some, well, they have been peeing a little bit with exercise since they were teenagers.  OR, maybe some of you don't leak (yet), but are experiencing the "gotta go pee" feeling BEFORE you leave for exercise class, when you get to the gym, during the class (fear of leaking) and then after the session.  Your bladder is owning you.  You fear of leaking is taking over your day and maybe that's why you are only wearing black workout pants anymore. 

No matter when your leaking or frequent urgency began, know this, it is a COMMON thing that happens BUT it is NOT NORMAL.  

You mean I can be fixed?  Sure thing. 

First, if you are having the urgency and frequency, it is possible your pelvic floor muscles are contracting (tightening) and you will want to see a pelvic floor physical therapist to learn how to control and calm them down to decrease your symptoms and take back your control of your bladder.  Think about all the time your will save from running back and forth to the bathroom.  It's worth it!! 

Same goes for leaking urine.  Not all women with urinary incontinence are dealing with just weakened muscles.  A lot of the time, other things are going on, like an imbalance within the muscle tissues.  I see this a lot in postpartum and menopausal women.  The muscles are not communicating to each other correctly and some develop tightness and some are working how they are suppose to.  With seeing a pelvic floor physical therapist, you are able to bring your awareness to those muscles and learn how to control and coordinate them again.  

So...this holiday season while spending time with people you love, why not ask a group of gals (maybe over some wine :) ) who has bladder issues going on and what they have done to improve them.  Maybe even suggest, you know what, this year, let's take back our health and improve these bothersome symptoms by seeing a pelvic floor PT :).