As humans we find change and uncertainty uncomfortable.Ā Pregnancy and parenthood is a time of continual change, uncertainty and transition. Just as you adapt to one element of the process, it changes again. You donāt know what clothes to buy or wear because they might not fit in a week. You donāt know what plans to make, because you donāt …
Mindset of Health for New Moms: Video from Guest Contributor, Dr. Kelly Morrow-Baez, aka The FitShrink
In working with women throughout the perinatal time, I have begun to notice a common theme. I work with lots of postpartum moms from a few weeks postpartum to a few years. Ā Typical goals include weight loss, making time for self-care, getting stronger, regaining core connection, getting healthy (-ier) Ā prior to trying for baby number two, concerns with how to …
Motherhood and Self-Care Are Not Mutually Exclusive
Iāve been thinking a lot about self-care and what that means as I prepare for an upcoming presentation for a group of mothers. Ā Motherhood and self-care can feel mutually exclusive at times, so Iāve been digging deep into this topic.Ā I looked at a whole bunch of definitions of self-care and none of them really worked for me; none of …
Why is Postpartum Training Important?
So, youāve had your baby.Ā Youāre feeling up to exercise, but you donāt quite know what you should and shouldnāt be doing when it comes down to it.Ā You know certain areas of your body have been affected, but how do you know what to strengthen, what to stretch, and what to focus on? As a Pre & Postnatal Specialist, …
“How Do I Get My Body Back?”
I completely understand wanting to get back into skinny jeans and flattering clothing! I am here to here to help you get there! All the while, I vow to support you as you practice loving a body that has changed, one that has done a tremendous amount of work and that is beautiful just as it is. I came across …
Why aren’t sit-ups safe after birth?
Iām going to start by saying that the Fitness Industry, like many other industries, is an ever-changing one. Itās full of trends. Exercises come in and out of fashion, research is done to prove exercises safe or unsafe, and as Fitness Professionals, we listen and make changes to our program content accordingly. Sit-ups, or any variation of this movement where …
When Can I Return to High Impact Exercise After Birth?
Unfortunately, there is no simple answer to this question, and Iām going to use ārunningā as an example of high-impact exercise in this article. Weāll 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 doesnāt just affect …
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.Ā These are the two main areas of the abdominals that as an Pre/Postnatal Instructor I want to focus on building back …
Postpartum Guided Meditation
Every mom I know needs at least five minutes of quiet time and usually quite a bit more than that! I stumbled upon a beautiful guided relaxation originally meant for children by Mellisa Dormoy. Melissa is the founder of ShambalaKids and is on a mission to teach self esteem, stress management and goal attainment to children everywhere. Inspired by her …
Postpartum Exercise Guidelines: Return to Sport Safely
Exercise postpartum can be just as confusing as during pregnancy and maybe even a bit more overwhelming since you are now juggling motherhood and caring for your little one–whether it’s your first or your fifth! I remember being so anxious to move my non-pregnant body, but also being completely exhausted, overwhelmed and struggling to recover from a very physical birth …