Just Breathe Woman!

Ashton Koehlmoos, founder of Resilient Mama Fitness, will have a presentation Just Breathe Woman! at the Crossroads Pavilion Event Center in Sheldon at 7 p.m. Tuesday, Jan. 4. She will give advice on breathing techniques and workout advice for mothers.

SHELDON—Ashton Koehlmoos wants all of mothers in N’West Iowa to take a deep breathe.

Then after the exhale, Koehlmoos wants you to know how your breathing and inner core have changed since your pregnancy.

Koehlmoos, who started Resilient Mama Fitness in Granville, will give a presentation at 7 p.m. Tuesday, Jan. 4, at the Crossroads Pavilion Event Center in Sheldon.

The program, which will feature hands-on work, is called Just Breathe Woman! and it will revolve around breathing and workout techniques for women.

Koehlmoos has been in the fitness industry for 11 years and has a bachelor’s in exercise science from Dakota State University in Madison, SD.

But she was shocked about what she did not know in terms of the core and breathing technique and how it changes during and after a pregnancy.

“I was never taught these things about how they affect a woman and their pelvic floor and the importance of breath and what it means to your daily life,” Koehlmoos said. “We are told you had a baby and that’s how you have to live the rest of your and that’s not true.”

To sign up for Just Breathe Woman! go to www.nwicc.edu/life-leisure and click on the event. You also may call 712-324-5061 or sign up at the business office at Northwest Iowa Community College at 603 W. Park St. in Sheldon. There is a $40 pre-registration fee for the 90-minute program.

Those who register for the presentation will get a complimentary beverage of choice.

The graduate of South O’Brien High School in Paullina is a former personal trainer at the Northwest Iowa Lifelong Learning and Recreation Center in Sheldon, which is how she met LLRC director Greta Giese.

“As a fitness professional, she felt compelled to start Resilient Mama Fitness because she wanted to create the space for women to find trusted resources and quality information and learn about fitness, exercise routines and workouts that fit every stage of motherhood,” Giese said. “Whatever their stage, their fitness and health is important. Knowing Ashton and what a quality person and professional she is, we connected on this event.”

The key topic of Just Breathe Woman! is right in the title — breathing.

Koehlmoos said pregnancy changes women in many ways, including the way they breathe.

“A lot of things women experience is their breathing pattern changes with a baby on the way. Other things they experience is rib expansion,” Koehlmoos said. “The body does that naturally. After pregnancy, a lot of things go back to normal and ribs out is something that gets stuck. With proper core engagement and breathing, it can put them back in and not out in a rib flare.”

She added women stress about many things even if they are not pregnant.

“There are other things with just being a woman where you aren’t breathing properly,” Koehlmoos said. “You might be told to suck in your stomach and that’s not good for breathing. It causes us problems.”

She said everything she has learned after her first pregnancy about breathing and her pelvic floor has been extremely beneficial and it should be taught as basic fundamental stuff.

“Women need to be training women about this,” Koehlmoos said. “Even in high school athletes are taught to hold their breath as they start lifting at 13, 14, 15, and that is already creating problems. This just is a different way of looking at how to train as a woman.”

Koehlmoos is pregnant with her third child. The stay-at-home mother had her first child two years ago and suffered a second trimester loss in February.

“Another aspect of my business is for women who have experienced loss,” she said. “I had infertility before my first so I can relate to it, too.”

Her business can be found at resilientmamafitness.com and her e-mail is resilientmamafitness@gmail.com.

Koehlmoos added there is plenty of room at the Pavilion for many women to attend her presentation.

“Just bring themselves and I suggest being in something they can move easily in,” she said.