Unfortunately, there is no simple answer to this question, and Iâm going to use ârunningâ as an example of high-impact exercise in this article. Weâll start with a hormone called relaxin which is released into your system in the early stages of your pregnancy. Relaxin relaxes your muscles/joints/ligaments to help prepare your pelvis for childbirth. BUT, relaxin doesnât just affect your pelvis, it affects every joint in your body, AND, it stays in your system for up to six months …
Julia O’s Birth Story: Welcome, Elizabeth!
Julia Oâs Birth Story: Elizabeth Rebecca Orme was born Saturday, July 23 at 10:30 a.m.  I canât thank you enough for helping me prepare for labor, and hereâs why. At 4:30 a.m. on my due date, I started bleeding lightly and shortly thereafter having contractions 8 minutes apart for an hour. Throughout that day, I bled consistently and had contractions varying from 5 to 45 minutes apart, and they were painful! My husband, meanwhile, was sick and also in a lot of …
Management of Gestational Diabetes Through Exercise and Nutrition
Management of Gestational Diabetes Through Exercise and Nutrition A report released by the CDC in 2015 revealed that nearly half (47%) of all pregnant women gain more than recommended during pregnancy (1). The studyâs co-author, Dr. Andrea Sharma, an epidemiologist with the U.S. Centers for Disease Control and Preventionâs Maternal and Infant Health Branch stated, âThis is a concern because gaining too much weight has health consequences for both mothers and infants(2)â. Gestational diabetes mellitus (GDM) is one of these …
In Support of (Individualizing) Exercise During Pregnancy
Exercise during pregnancy.  Everyone seems to have an opinion, but who and what information can you trust? A sampling of advice may include âwalking onlyâ, âno impactâ, âno twistingâ, âstick with yogaâ, âdonât get your heart rate above 140 bmpâ, âand the always popular, âjust do what youâve been doing for exercise.â  Well, what if the woman has been training for Ironman Triathlons or perhaps she hasnât been exercising at all?  Where does that leave her other than a bit …
Exercises to Avoid with Abdominal Separation
What exercises should be avoided when abdominal separation is present? Postnatal-specific core-based exercise is THE best form of exercise for new moms to be doing, because it focuses on pelvic floor strength and activation of the deep abdominal muscles. These are the two main areas of the abdominals that as an Pre/Postnatal Instructor I want to focus on building back up again first, before moving on to any other area of the abdominals. If you do the wrong types of …
Abdominals During Pregnancy
WHAT HAPPENS TO THE ABDOMINALS DURING PREGNANCY? With all the pressure outward and downward as the size of belly grows, you may be wonderingâŠâWhat happens to the abdominals during pregnancy?â This quick read provides insight into all that is happening as your body adapts to pregnancy. The six-pack muscle (Rectus Abdominis) runs from your breast bone to your pubic bone and is joined together with a strong fibrous sheath called the Linea Alba. In some pregnancies, the Linea Alba becomes …
Easing Back & Pelvic Pain in Pregnancy
Back pain and pelvic pain are seemingly synonymous with pregnancy.  Once baby arrives,  your pelvis may ache, your pelvic floor may be fatigued and healing and you will likely feel somewhat disconnected from your core as recovery begins.  Staying strong throughout pregnancy is vital…and partaking in safe, appropriate postpartum training is equally important. Symphysis Pubis Dysfunction, referred to as Pelvic Girdle Pain (PGP) describes pain in the joints of your pelvis. These joints include the symphysis pubis joint (SPJ) at the …
How to Exercise in Third Trimester
Your pregnancy is progressing nicely now; you keep checking off those milestones!  You may be seeing your provider more frequently if youâre nearing the finish line and your body is adjusting well to some pretty amazing anatomical, physiological and hormonal changes. No doubt, youâve had to slow things down a bit, but youâre probably fairly impressed with your fitness levels, all things considered, if youâre exercising. Itâs truly remarkable! Below are a couple of things to consider when exercising …
How To Exercise in the Second Trimester
EXERCISING DURING YOUR SECOND TRIMESTER If youâre in your second trimester, you may be feeling more energetic now and relieved to be beyond the first trimester! There are so many milestones throughout pregnancy, congratulations on being here! You may be thinking more about exercise these days and although you may not start to âshowâ until a bit later, you should bear in mind that certain considerations should be made to your exercise program as your body changes, the fetus moves …
How To Exercise in the First Trimester
TOP 5 TIPS FOR EXERCISING IN THE FIRST TRIMESTER Youâll be pleased to know there are very few exercises that you canât continue doing in the first 12 weeks of pregnancy.  Although you may struggle with fatigue and nausea, if you do no exercise for the first trimester, youâll probably feel more tired, your fitness level will drop and chances are…youâll feel sluggish and uncomfortable. So, why not go for a walk? Get outside for just a few minutes and …