Welcome back to “Empowered Through the Process,” a weekly newsletter dedicated to supporting you on your journey through motherhood.
With the belief that “Knowledge is Power” and that Power can translate to Empowerment, each Saturday, you can expect a new topic from me accompanied by two weekly recommendations: Something to Learn & Something to Share
Today, we discuss Preconception, the first “P” in “The Bodies for Birth® 6 P’s.”
As always, my work stems from love and this newsletter is no different. May this bring a bit of knowledge, inspiration and empowerment into your day!
“The information you consume each day is the soil from which your future thoughts are grown.” – James Clear
Preconception, The First “P” in “The Bodies for Birth® 6 P’s
I get SO excited each and every time I have the opportunity to work with a client during Preconception as this period of time offers a beautifully powerful window when the holistic health of both partners can be taken into account.
Holistic Health includes taking a bird’s eye view of your overall wellbeing which creates an opportunity to address any concerns. You and your partner might meet with a Functional Medicine Practitioner, Integrative Medicine Practitioner or Naturopath—a provider who will take a holistic, thoughtful, root cause approach to wellness and health. During this stage, you might pursue any number of resources including nutritional support or detoxication prior to pregnancy.
This is a time of Health Optimization which helps you to make intentional decisions around both your individual health, around becoming pregnant and around becoming parents.
Entering a state of pregnancy in good health, with a solid foundation allows for a more empowered, comfortable pregnancy and birth experience.
As a couple pursues Holistic Health together, it’s also an opportunity to:
- nourish your mental health
- consider your support systems
- consider your relationship and shared goals
- consider how you’d like to parent
- consider how you’d like to show up in your partnership
And of course, it’s an opportunity to create a solid foundation of fitness—
focusing on joyful movement.
The most important piece here is creating an enjoyable, balanced habit so that days/weeks without joyful movement just don’t feel quite right!
Assuming you have the “green light” from your provider, it’s okay to start small, just:
- Get started
- Start safely
- Stay consistent
Based on the general recommendations from the CDC, a balanced Preconception routine will include:
- Strength training exercise at least 2x/wk
- Cardiovascular exercise—150 minutes/week of moderate aerobic activity OR 75 minutes/week of vigorous aerobic activity
When engaging in a fitness routine, keep a few things in mind:
- The fitness routine should be completely unique based on you, your needs, fitness level and goals
- High Intensity Interval Training, while sometimes appropriate, can also can be very depleting, which can lead to injury and inflammation
- For a well balanced program, incorporate gentle movements such as flexibility training, yoga, qi gong etc.
- Incorporate Balance Training to prepare for the work of pregnancy
- For some, Speed, Agility and Power work might be appropriate
- As always, working with a professional who specializes in this stage of life to create an individualized plan is highly recommended. You can learn more about Personal Training here!
In addition, I would recommend:
- Establishing an intentional Diaphragmatic Breathing Practice (from the archives, learn more here)
- Connecting with a Women’s Health Physical Therapist (I have fantastic referrals!) to address the state of your pelvic floor and to learn how to care for your particular core/pelvic floor in preparation for pregnancy. You can then continue your care with them throughout pregnancy on into postpartum.
Other areas that are important to address when considering Preconception Health include Sleep, Stress and Social support/Family/Friends. When using an Assessment Tool such as a Wheel of Life, you can expand to even greater areas of wellness including Personal Growth, Physical Environment, Finances/Career, Fun and Recreation.
Taking a bird’s eye view and quantifying that view with a tool (such as the Wheel), can provide insight and and be the impetus for change. If this feels overwhelming, keep in mind that not all of these areas need to be tackled at once and that support is available! A Health Coach can guide you in utilizing and in creating action steps as you look forward and move forward on your path toward health, wellness and pregnancy!
Remember, each proactive step you take in Preconception helps to set you and baby up for a health-filled and strength-fueled pregnancy experience!
Questions? Feedback? Please, let me know! I’m always happy to hear from you!
Something to Learn:
Physical Activity Recommendations for Adults
Something to Share:
Digital Wheel of Life Assessment Tool
Speaking of Empowerment, Expecting Fit is back!
Our Signature Prenatal Class, Expecting Fit will be offered LIVE and IN-PERSON at the beautiful Harbor Square Athletic Club in Edmonds, WA beginning on Thursday, January 11th from 4:15 PM-5:15 PM. This 8-week series will run from January 11-February 29th and will be absolutely packed with goodness!
All fitness levels are welcome and encouraged to join us in learning how to exercise safely and effectively throughout pregnancy. This is your one-stop-shop for gaining mental and physical strength within a loving, empowering community!