Exercise during pregnancy. Everyone seems to have an opinion, but who and what information can you trust? A sampling of advice may include “walking only”, “no impact”, “no twisting”, “stick with yoga”, “don’t get your heart rate above 140 bmp”, “and the always popular, “just do what you’ve been doing for exercise.” Well, what if the woman has been training for Ironman Triathlons or perhaps she hasn’t 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 wondering…”What happens to the abdominals during pregnancy?” 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 you’re nearing the finish line and your body is adjusting well to some pretty amazing anatomical, physiological and hormonal changes. No doubt, you’ve had to slow things down a bit, but you’re probably fairly impressed with your fitness levels, all things considered, if you’re exercising. It’s 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 you’re 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 “show” 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 You’ll be pleased to know there are very few exercises that you can’t 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, you’ll probably feel more tired, your fitness level will drop and chances are…you’ll feel sluggish and uncomfortable. So, why not go for a walk? Get outside for just a few minutes and …
Push-Up for Upper Body Strength in Pregnancy
Upper body strength is often overlooked–especially for women and it seems to drop off our radar entirely during pregnancy as we begin to think more about core, pelvic floor and lower body strength. The thing is, upper body strength is vital to maintaining alignment, overall strength and stability as well as to prepare for the work of delivery and postpartum care! You see, once baby arrives, you will be carrying the most adorable weight you can imagine! Instead of being …
Squats: Prenatal & Postpartum Strength Training
Squat, Squat, Squat! If you work with me there are a few guarantees and squatting is one of them; so let’s get started! Squats are one of my absolute favorite exercises to strengthen the lower body, the pelvic floor and the core. You might be surprised to hear that the core is trained as well, but core stability and strength are essential to performing a proper squat. When you utilize your diaphragmatic exhale breath this effectively aids in accessing your …
Mother’s Day Thoughts
In Between An indigo veil of early morning luminescence swaddles us in quiet I watch your tiny fingers contentedly paint the air and stroke my chest Our hands meet and move in unison and suddenly, vividly…I see you so many years from this moment Your rosebud mouth tugs playfully while your legs splay and kick With the promise of sleep lapping at your heels, you roll and sit and smile I breathe in the milky warmth of your yawns, of …