The #1 Exercise to reduce Incontinence

Postpartum and menopausal women alike tend to experience stress or urge incontinence for various reasons, but the similarity is ... you guessed it, stress.

So, let's explore. What is "normal" bladder function?

  • Toileting every 2-4 hrs
  • Awareness of need to toilet 2-4 hrs
  • Robust and continuous flow of urine for 10-20 seconds in duration
  • Urine is light yellow color without a strong odor
  • Easy initiation and automatic completion without dribbling
  • The absence of any leakage with physical activities, coughing, sneezing, bending, lifting, exercises, getting up from sitting and reclining. 
  • The absence of frequent, uncontrollable urges to go. 
  • Sleeping through the night; 7-8 hours without toileting.

[Hulme, Janet A.; Beyond Kegals®; Phoenix core solutions]

Now if you are always wondering.. "Where is the closest bathroom?".  You may want to consider techniques to relax your pelvic floor.  One way to do this is by Stretching Your Pelvic floor! (Listen to audio)

I know. It's not what you may have learned over the years.  If you have practiced kegals or have been taking Pilates for years, it might surprise you to know we need to STRETCH our pelvic floor first especially if you are experiencing incontinence, constipation or pelvic pain. 

What is the difference between stress and urge incontinence?

Stress Incontinence is leaking caused by increased intra-abdominal pressure, such as while coughing, sneezing, heavy lifting, running or jumping.  The leak is usually a small amount of urine.  (Multiple leaks increase to the total loss of urine.)

Urge Incontinence is leaking in connection with a sudden uncontrollable need to toilet.  A relatively large amount of urine is lost, without control.  Urge incontinence may occur with running water, stepping into a shower or going out into cold weather.

You can also have a combination of the two.  The pelvic floor muscles could be either overreacting or not flexible enough.

My #1 Exercise for Incontinence? Stretch your pelvic floor.  

  • But how? In this audio, I bring you through how to stretch your pelvic floor.  (Listen to the audio)
  • You want to practice this 30-40 breathes each hour or at least 3x/day. 

Additional Tips for Pelvic Floor Health

  • After, and only after learning how to stretch your pelvic floor, you will learn how to engage your pelvic floor. 
  • Stop running and jumping activities until your incontinence improves and stops.
  • Relax your nervous system with meditation, positive mantras, botanicals {specifically adaptogens}, and yoga or walking.
  • Reduce constipation with fresh pears, peaches, plums, melons, berries and citrus fruit.  Fresh ginger tea and peppermint can help as well.  
  • Sleep 8-9 hrs without getting up to go to the bathroom.  (During pregnancy and after 65 years of age it is normal to get up once or twice a night.)

Ask yourself, "Why is this happening?" Are you doing too much?

Know that you can heal, you do not have to live life with incontinence. 

xoxoxo

Tara

 

  
 

Tara Gregorio

Tara Gregorio, Owner, and Founder of Tara Gregorio Pilates & Wellness is a seasoned veteran with 15 years experience in the health and fitness industry. A STOTT PILATES® Lead Instructor Trainer, Tara has led thousands of teachers- in-training through the certification process. Tara’s knowledge of Pilates, movement, and health is both deep and varied. In addition to teaching instructor level, equipment-based classes, she teaches workshops on topics ranging from anatomy and special populations to athletic conditioning and injury.

Tara’s clientele seek her out for her expertise in pre- and postnatal fitness, breast cancer recovery, osteoporosis, scoliosis, and injury rehabilitation. Tara has a B.S. in Fitness Management and is ACE, Pink Ribbon, STOTT PILATES and 200-hr Living Yoga Certified.

A holistic health practitioner, Tara is also a herbalist and homeopath with over seven years experience and training. Tara develops her own natural remedies, which she features in her product line, TG Herbals. TG Herbals, founded in 2014, is a diverse and growing line of tinctures, bug sprays, salves, and herbal tea blends. A mother of active, three-year-old twins, Tara also specializes in remedies for teething, colic, diaper rash, mastitis, insomnia, pelvic floor incontinence, and diastasis recti.

 Tara makes her home in Cold Spring, New York. She accepts clients in her studio for fitness, injury rehabilitation, and herbal consultations.  

For educational purposes only. This information has not been evaluated by the Food and Drug Administration.This information is not intended to diagnose, treat, cure, or prevent any disease. Please consult your doctor when needed. Please note there are affiliate links attached to the blog posts.

The Benefit of Pilates

                                             

Pilates is a great set of exercises to strengthen your abdomen as well as your spine, hips and low back. It enables you to gain a greater posture, reducing your risk of degenerative disc disease and osteoporosis. It might seem a little intimidating at first, but what makes it stand out is the strong mind and body connection experienced after each session and the decrease in pain you experience after class! 

A century ago, Joseph Pilates started his studio in New York City. His training method mainly focused on strengthening abdominal and trunk muscles by combining hundreds of very specific movements. All his initial students were ballet dancers who were keen to improve their posture, agility and body movements.

Several studies have shown that Pilates can improve flexibility and trunk stability. It also improves athletic performance and prevent injuries in sportsmen to a great extent. For people with low back pain, Pilates are recommended to reduce pain and improve overall body movements. Elderly also gains better quality of life with Pilates.

Pilates enhances mindfulness and sensory awareness, which includes relaxation, stress reduction and mood improvement. Modern day living causes lots of stress and strains. One way to alleviate stress and have a relaxed body is to turn to Pilates. More focus is also given to concentration and breathing.

All the body movements in Pilates begins at the core. You get a better posture, flat abs and a better sense of well-being when you begin on Pilates. You will gain better strength in your arms and legs too. The movements in Pilates have unique names as "The 100”, "Swan”, Criss-Cross," and the "Elephant."  Each movement is done with total attention and thus train the mind. The simple exercises help to gain joint flexibility and better joint movement.

Pilates are designed to meet your individual needs and disease conditions. People with certain disease conditions like heart disease, high blood pressure and cholesterol can also take up Pilates for better health. Just talk to your doctor if you are new to Pilates. Adding muscle mass with Pilate exercises helps in better management of glucose in case of diabetes. For those with arthritis, Pilates prevents greater disability in the long run.

Pilates are great for pregnant women, if you are on a smooth journey with your pregnancy. However, certain modifications are required. Lying on the back exercises have to be discontinued after the first trimester.

With a bit of hard work by doing, you can learn Pilates. They are not aerobic exercises. So it is important to add some cardio workouts along with Pilates. Pilates on a regular basis, you can het great looking abs and graceful body movements. Lastly, Pilates do not require any fancy equipment and all you need is comfortable clothing and a mat.

Tara Gregorio

Tara Gregorio, Owner, and Founder of Tara Gregorio Pilates & Wellness is a seasoned veteran with 15 years experience in the health and fitness industry. A STOTT PILATES® Lead Instructor Trainer, Tara has led thousands of teachers- in-training through the certification process. Tara’s knowledge of Pilates, movement, and health is both deep and varied. In addition to teaching instructor level, equipment-based classes, she teaches workshops on topics ranging from anatomy and special populations to athletic conditioning and injury.

Tara’s clientele seek her out for her expertise in pre- and postnatal fitness, breast cancer recovery, osteoporosis, scoliosis, and injury rehabilitation. Tara has a B.S. in Fitness Management and is ACE, Pink Ribbon, STOTT PILATES and 200-hr Living Yoga Certified.

A holistic health practitioner, Tara is also a herbalist and homeopath with over seven years experience and training. Tara develops her own natural remedies, which she features in her product line, TG Herbals. TG Herbals, founded in 2014, is a diverse and growing line of tinctures, bug sprays, salves, and herbal tea blends. A mother of active, three-year-old twins, Tara also specializes in remedies for teething, colic, diaper rash, mastitis, insomnia, pelvic floor incontinence, and diastasis recti.

 Tara makes her home in Cold Spring, New York. She accepts clients in her studio for fitness, injury rehabilitation, and herbal consultations.  

For educational purposes only. This information has not been evaluated by the Food and Drug Administration.This information is not intended to diagnose, treat, cure, or prevent any disease. Please consult your doctor when needed. Please note there are affiliate links attached to the blog posts.

The Daily Routine- For Radical Change

If you are looking to reduce anxiety, depression or insomnia; look no further.  The Ayurvedic daily routine or Dinacharya is the most satisfying routine you can add to your life to minimize these unwanted symptoms.  Soothing and nourishing, oiling your body can provide great comfort to you and soothe your nervous system in times of stress. 

Although this routine may seem overwhelming at first, it should take about 20 minutes every morning (not including the exercise portion) to master. 

Morning Routine

  • Wake up at the same time every day

  • Scrape your tongue 10-12x.  

You can buy a fancy tongue scraper or use a spoon. I often glance at my tongue to determine my health, your tongue is a reflection of your digestion.  If it has a thick coating, it may be time to cleanse your diet and add more greens. 

  • Brush your teeth with an Ayurvedic toothpaste with neem and licorice.  

These herbs are bitter, astringent, antibacterial and aid digestion.  Look for toothpaste without harsh chemicals like Triclosan and DSL.

  • Drink warm water with lemon.  

Squeeze half a fresh lemon into the water; you can add 1 tsp. of fresh ground ginger to aid digestion.  Warm water cleanses and awakens the digestive tract, encouraging a healthy bowel movement daily.

  • Nature calls.

 Going to the bathroom upon waking will help clear your digestive system. A healthy “motion” will have a soft brown log quality, little odor, and will be well-formed (like a banana). Undigested food, foul smell, mucous, blood, excessive dryness or “pellet-like” quality, as well as “sinkage”,  indicates a digestive imbalance. Altering diet, lifestyle and using herbs will help better this.

  • Wash your eyes with rose water.  

Rosewater helps soothe red eyes from too much computer work or too little sleep. 

  • Self-Massage (or Abhyanga) is one of our best practices for feeling ageless.  

To soothe your nervous system, massaging your skin daily using a high-quality organic oil such as sesame, sunflower, or coconut. Warm the oil in your hands, then rub down, making sure not to skip any parts. Let the oil soak in for at least 20 minutes and then shower.

  • Nasya

Nasya, a nasal lubrication can help soothe the nasal passages, particularly in dry months. Take 1 tsp. of nasal oil on your finger, insert into your nostril and massage. 

Bathe or shower to remove the excess oil. Look for non-toxic, all-natural soaps without chemicals; I'm loving rose soap at the moment. 

  • Self-practice of meditation or yoga.

Begin your day with something you love! Choose an exercise routine you enjoy and stick with it daily.  

  • Diet

Eat warm, cooked foods during the day to improve digestive fire.  Eat your most substantial meal at lunch; eating without distractions.  

Evening Routine


Go to bed at the same time every night.

Take a warm bath or enjoy a warm cup of milk with nutmeg,  cardamom, and a little honey.

Take Triphala with warm water, 1 hour before sleep. Triphala, an Ayurvedic herb can help reduce constipation and enhance your sleep. 

Get to bed before 10:00 pm, as your body, renews itself between 10-2:00 am.  

Do you suffer with insomia? Ask about my Health Consultations to get you started on the right path to healing.

Warmly~ Tara Gregorio

Tara Gregorio

Tara Gregorio, Owner, and Founder of Tara Gregorio Pilates & Wellness is a seasoned veteran with 15 years experience in the health and fitness industry. A STOTT PILATES® Lead Instructor Trainer, Tara has led thousands of teachers- in-training through the certification process. Tara’s knowledge of Pilates, movement, and health is both deep and varied. In addition to teaching instructor level, equipment-based classes, she teaches workshops on topics ranging from anatomy and special populations to athletic conditioning and injury.

Tara’s clientele seek her out for her expertise in pre- and postnatal fitness, breast cancer recovery, osteoporosis, scoliosis, and injury rehabilitation. Tara has a B.S. in Fitness Management and is ACE, Pink Ribbon, STOTT PILATES and 200-hr Living Yoga Certified.

A holistic health practitioner, Tara is also a herbalist and homeopath with over seven years experience and training. Tara develops her own natural remedies, which she features in her product line, TG Herbals. TG Herbals, founded in 2014, is a diverse and growing line of tinctures, bug sprays, salves, and herbal tea blends. A mother of active, three-year-old twins, Tara also specializes in remedies for teething, colic, diaper rash, mastitis, insomnia, pelvic floor incontinence, and diastasis recti.

 Tara makes her home in Cold Spring, New York. She accepts clients in her studio for fitness, injury rehabilitation, and herbal consultations.  

For educational purposes only. This information has not been evaluated by the Food and Drug Administration.This information is not intended to diagnose, treat, cure, or prevent any disease. Please consult your doctor when needed. Please note there are affiliate links attached to the blog posts.

7 Steps for a Good Night's Rest

Overcoming insomnia has been one of the most significant accomplishments in my life (along with having twins!).  My postpartum period of raising these little ones upset my sleep cycle for over twenty-four long months.  Once my children began to sleep, I was still suffering from nightly insomnia.  The most significant shift for me happened when I added adaptogens into my diet; Adaptogens are a group of herbs that help you adapt to stress.  These herbs plus my Daily Ayurvedic Routine, helped shift me back into sleeping through the night so I could care for my family.  

Try these 7 Steps to help you sleep through the night.

"Sleep is the best medicine." Dalai Lama

1.  Your day reflects your night.

  • Wake up with the sun! Get the best exposure to sunlight in the morning ~ 9:00 am to reset your hormone levels.  Following these circadian rythms,  a 24-hour internal clock that is running in the background of your brain will help your body reset and make sleeping easier. 
  • Try to be asleep by 10:00 pm to get your best zzzzs.
  • Add meditation @ 3:00 pm (or whenever you can fit it in). Just 3 minutes every day can help ease stress and anxieties. Then, when you awake at night, your body knows how to relax more easily.  Try Aurura, a free app for meditation.
  • Start a worry journal.  Journal of the day, right before bed to get all the worries out.

2.  Choose Good Foods

  • Avoid stimulants and caffeine after 12 pm.  If insomnia is a problem; avoid them all together.  While alcohol can help you fall asleep faster, too close to bedtime can disrupt your sleep and have you awake @ 3 am and unable to fall asleep. 
    • If I can't fall asleep from too much caffeine, I take Homeopathy “coffea cruda 30c”, wait 20 minutes and take another dose.  Homeopathy can provide excellent comfort when the correct remedy is chosen for your body.  (Please see a professional homeopathic doctor for the best solution for your insomnia.)
    • If I wake @ 3:00 am from too much alcohol or sweets, I take nux vomica 30c homeopathy; wait 20 minutes and take another dose to help me sleep. 
  • To avoid heartburn, avoid heavy, rich, fatty foods before bedtime.  You can also take a tablet ofDGL (Deglycyrrhizinated Licorice) before bedtime to soothe any agitation.
      • Add a healthy carbohydrate like sweet potatoes, butternut squash or quinoa about five hours before bed to improve sleep.  Allow three hours before bed for digestion.  If you have cravings late at night, try a cup of caffeine free tea with 1 tbs. of coconut oil to keep you full. 

3.  Exercise

Try exercising every day.  Just a simple walk and getting outdoors can improve your quality of sleep.  American Heart Association recommends: “At least 30 minutes of moderate-intensity aerobic activity at least five days per week for a total of 150.”

4.  Embrace Magnesium

  • Adding a magnesium supplement (400 mg) before bed can help induce relaxation, decrease leg cramps and help with constipation.
  • Take an Epsom Salt Bath.  Fill the tub up and add 2 cups of Epsom Salts for Adults.  I also add 10 drops of Lavender essential oil in milk, stir and add to the tub for extra relaxation.

5.  Enhance your Sleep Environment

  • Make sure your sleep environment is comfortable and relaxed.  The bedroom should be between 60-67 degrees for optimal sleep.
  • If you find you are tired and wired @ 9:00 pm, it is important you see a way to relax your body.  Relaxation includes; Epsom salt baths, massages with a soothing oil, herbal teas, meditation and adding an adaptogen to your diet.
  • Turn off all bright lights, cell phones and take the TV out of the bedroom!
  • Power down an hour before bed.  Shut off your computer, TV and cell phone for a better nights rest.
  • Adding a white noise machine or a fan in the summer can do wonders to block out the noise.

6.  Massage your body

  • The greatest kept secret in Ayurveda is Abhyanga.  Abhyanda is a daily massage using therapeutic oils to help release toxins in the body and induce relaxation.  With insomnia, I love Banyan Vata oil which includes Sesame oil*, Olive oil*, Ashwagandha*, Bala*, Shatavari*, Passionflower*, Bhringaraj*, Licorice*, Lemon Verbena*, Tulsi*, Valerian*  massaged daily will reduce stress and anxiety.

7.  Add nervines to your diet.

These group of herbs can help induce relaxation and alleviate stress and anxiety.  Single-use or combined, these herbs help relax the nervous system and help you sleep.  I like a cup of tea before bed, and if I wake at night, I might take a blended tincture of these herbs to help me get to sleep faster.

Chamomile

  • One of the best-known remedies to induce sleep, chamomile can help relax the nervous system and aid digestion.  Make a strong cup of tea (2-3tsp. per cup) and steep for 5-10 minutes or take a chamomile tincture 20-30 drops in a 1/4 cup of water. 

Ashwagandha

  • One of the most potent herbs in Ayurveda, Ashwagandha is most well-known for its restorative properties. Known as an adaptogen, Ashwagandha is excellent for stress, fatigue and lack of energy.  You can add some powdered ashwagandha to a cup of tea or take as a tincture before bed. 

Passion Flower

  • Not only does passionflower help with insomnia and anxiety, but it also is known to reduce the effects of menopause (think insomnia, hot flashes, and anxiety) and can reduce ADHD symptoms in children.  I prefer to combine passionflower with other herbs for a calming tea or tincture in my chamomile tea.  

California Poppy

  • This gorgeous orange flower is a member of the poppy family and is excellent for nervous anxiety, tension, bedwetting, and insomnia.  I prefer the tincture form of California poppy; take 20-60 drops in 1/4 cup of water for adults. 

Lavender

  • Known for it's calming and soothing effects.  Lavender can be an excellent aid for a good night's sleep.  I love using diluted Lavender essential oil on my body to help induce relaxation.  You can also add lavender flowers to teas or use a tincture, along with other herbs to aid sleep. 

For a more personalized solution to insomina; ask about my Health Consultations. 

Warmly~ Tara Gregorio

References:

http://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/FitnessBasics/American-Heart-Association-Recommendations-for-Physical-Activity-in-Adults_UCM_307976_Article.jsp#.WdzQjBNSxsM

 

 

Tara Gregorio

Tara Gregorio, Owner, and Founder of Tara Gregorio Pilates & Wellness is a seasoned veteran with 15 years experience in the health and fitness industry. A STOTT PILATES® Lead Instructor Trainer, Tara has led thousands of teachers- in-training through the certification process. Tara’s knowledge of Pilates, movement, and health is both deep and varied. In addition to teaching instructor level, equipment-based classes, she teaches workshops on topics ranging from anatomy and special populations to athletic conditioning and injury.

Tara’s clientele seek her out for her expertise in pre- and postnatal fitness, breast cancer recovery, osteoporosis, scoliosis, and injury rehabilitation. Tara has a B.S. in Fitness Management and is ACE, Pink Ribbon, STOTT PILATES and 200-hr Living Yoga Certified.

A holistic health practitioner, Tara is also a herbalist and homeopath with over seven years experience and training. Tara develops her own natural remedies, which she features in her product line, TG Herbals. TG Herbals, founded in 2014, is a diverse and growing line of tinctures, bug sprays, salves, and herbal tea blends. A mother of active, three-year-old twins, Tara also specializes in remedies for teething, colic, diaper rash, mastitis, insomnia, pelvic floor incontinence, and diastasis recti.

 Tara makes her home in Cold Spring, New York. She accepts clients in her studio for fitness, injury rehabilitation, and herbal consultations.  

For educational purposes only. This information has not been evaluated by the Food and Drug Administration.This information is not intended to diagnose, treat, cure, or prevent any disease. Please consult your doctor when needed. Please note there are affiliate links attached to the blog posts.

Natural Remedies for Urinary Tract Infection (UTI)

Urinary Tract Infections (or UTI’s) are so common it is estimated that several hundred million women will suffer from it annually.   Herbal remedies can be an effective treatment for non-pregnant women with conditions like cystitis (bladder), urethritis (urethra) and even pyelonephritis (kidney) and may even help stop recurrent infections providing relief for clients who have suffered their whole lives.

UTI’s refers to the presence of microbes anywhere in the urinary tract, ranging from the distal urethra to the kidney.  The infection is usually caused by bacteria, particularly E. coli, but may be caused by other bacteria as well.  


Botanical medicine can help reduce the duration of your symptoms, prevent progression to upper UTI, and prevent recurrence.  Over 56% of women will experience a UTI in their lifetimes, and among those experiencing uncomplicated acute UTI, as many as 20% will have a recurrence within 6 months.  As the use of antibiotics may become less effective because of antibiotic resistance, herbal remedies can heal our gut and reduce reinfections.

Causes of Urinary Tract Infection

  • Use of oral contraceptives (doubles the risk of UTI compared with no birth control)
  • History of antibiotic use {disruption of the vaginal flora}
  • Pregnancy {the mechanical pressure of the growing uterus}
  • Age {declining estrogen levels}
  • Constipation
  • Incontinence
  • Inadequate nutrition
  • Occurrence of other disease and excessive catheter use

To Decrease Urinary Tract Infections

  • urinate after sex (to reduce introducing bacteria)

  • drink adequate fluids

  • avoid contraceptives associated with high UTI’s

UTI’s are commonly divided into lower UTI {urethritis and cystitis} and upper UTI {pyelonephritis}, each with different symptoms and treatments.

Symptoms of Cystitis {lower UTI}

  • Sudden onset

  • Pregnancy women may present with contractions and pelvic pain

  • Achy, crampy or just not feeling well

At first signs of any discomfort, I take Garden of LIfe Urinary Tract+ , drink low sugar cranberry juice and increase my Vitamin C intake.

 

Lower UTI in non-pregnancy women is often easily treated with this simple protocol.  

To decrease urinary tract inflammation and cystitis:

  • Take Echinacea tincture for an acute UTI and immune support 2-3x day.

  • Take a daily probiotic: look for L. Rhamnous and L. fermentum strains.  Garden of Life Urinary Tract works wonders!

  • Reduce sugar intake; increase your greens!

  • Take 500mg Vit C. every four hours.

  • Add marshmallow root to your drink and sip on it.  Stir 1tbs. of marshmallow leaf and root powder into 4-8oz. of water and drink two to three times a day.  An easy way to do this would be to sip on Traditional Medicinals Throat Coat Tea.

  • Place the tea bag in a mason jar of cold water and let sit for four hrs.  Sip on all day.

Symptoms of Pyelonephritis {upper UTI}

  • Gradual onset
  • Symptoms associated with urination may or may not be present
  • Fever, chills, nausea
  • Lower to middle back discomfort
  • Requires antib iotics; please see your doctor.

As a community herbalist, I work with women to decrease conventional medicine and explore natural remedies for their symptoms.  If you would like a personalized program for your health, please contact me @info@taragregorio.com or www.taragregorio.com.

To decrease urinary tract inflammation and cystitis:

  • Take Echinacea tincture for an acute UTI and immune support 2-3x day.

  • Take a daily probiotic: look for L. Rhamnous and L. fermentum strains.  Garden of Life Urinary Tract works wonders!

  • Reduce sugar intake; increase your greens!

  • Take 500mg Vit C. every four hours.

  • Add marshmallow root to your drink and sip on it.  Stir 1tbs. of marshmallow leaf and root powder into 4-8oz. of water and drink two to three times a day.  An easy way to do this would be to sip on Traditional Medicinals Throat Coat Tea.

  • Place the tea bag in a mason jar of cold water and let sit for four hrs.  Sip on all day.

 

 

 

Symptoms of Cystitis {lower UTI}

  • Sudden onset
  • Pregnancy women may present with contractions and pelvic pain
  • Achy, crampy or just not feeling well

 

At first signs of any discomfort I take Garden of LIfe Urinary Tract+ , drink low sugar cranberry juice and increase my Vitamin C intake.

Symptoms of Pyelonephritis {upper UTI}

  • Gradual onset
  • Symptoms associated with urination may or may not be present
  • Fever, chills, nausea
  • Lower to middle back discomfort
  • Requires antib iotics; please see your doctor.

Tara Gregorio

Tara Gregorio, Owner, and Founder of Tara Gregorio Pilates & Wellness is a seasoned veteran with 15 years experience in the health and fitness industry. A STOTT PILATES® Lead Instructor Trainer, Tara has led thousands of teachers- in-training through the certification process. Tara’s knowledge of Pilates, movement, and health is both deep and varied. In addition to teaching instructor level, equipment-based classes, she teaches workshops on topics ranging from anatomy and special populations to athletic conditioning and injury.

Tara’s clientele seek her out for her expertise in pre- and postnatal fitness, breast cancer recovery, osteoporosis, scoliosis, and injury rehabilitation. Tara has a B.S. in Fitness Management and is ACE, Pink Ribbon, STOTT PILATES and 200-hr Living Yoga Certified.

A holistic health practitioner, Tara is also a herbalist and homeopath with over seven years experience and training. Tara develops her own natural remedies, which she features in her product line, TG Herbals. TG Herbals, founded in 2014, is a diverse and growing line of tinctures, bug sprays, salves, and herbal tea blends. A mother of active, three-year-old twins, Tara also specializes in remedies for teething, colic, diaper rash, mastitis, insomnia, pelvic floor incontinence, and diastasis recti.

 Tara makes her home in Cold Spring, New York. She accepts clients in her studio for fitness, injury rehabilitation, and herbal consultations.  

For educational purposes only. This information has not been evaluated by the Food and Drug Administration.This information is not intended to diagnose, treat, cure, or prevent any disease. Please consult your doctor when needed. Please note there are affiliate links attached to the blog posts.