Our journeys to and through motherhood are so completely unique and thereās much to be gained from sharing our stories. Ā With the Featured Mama Edition of our blog, we aim to highlight the power, strength and wisdom within our very own community! We are strong mamas, we are smart mamas! Ā Letās embrace one another with love and support. INTRODUCING, SARAH S! Tell us a bit about yourself: Iām a 39 year old working Mom. I’m currently on maternity leave from …
Featured Mama: “E”
In today’s “Featured Mama” edition, E shares her powerful story and insight for staying flexible when things don’t go as planned! Ā E’s motivation to stay strong helped to facilitate healing and an efficient return to the higher intensity level of fitness that she’s accustomed to in her life. Ā All the effort in pregnancy paid off! As always, we are strong mamas, we are smart mamas!Ā We embrace one another with love and support.Ā Thank you, E, Ā for sharing your story …
How Does Mom & Baby Gym Work?!
How Does Mom & Baby Gym Work?! Here are the nuts and bolts: Mom & Baby Open Gym (MBG) runs fromĀ 11 AM -1 PMĀ on Mondays, Wednesdays and Thursdays. Ā During this time, attendees arrive on their own schedule (with the last entry atĀ 12:30 PM) to participate in a postpartum specific circuit. There are six stations set out in the group class space-each one has all the equipment needed to complete the workout. Each station also has a postpartum circuit on a …
Abdominal Separation FAQs: Part II
Iām often asked about diastasis recti (the medical name for abdominal separation) by both pre and postnatal clients and do believe that education is key when it comes to both minimizing and rehabilitating this condition. If youĀ havenāt yet read Part I, you can find it here! Let’s get started with a bit of research: Boissonnault & Blaschak (1988) found that 27% of women have a DRA in the second trimester and 66% in the third trimester of pregnancy. 53% 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, I prefer new moms to return to an exercise class that is designed specifically for themĀ before returning to mainstream classes. …
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 your pelvis, it affects every joint in your body, AND, it stays in your system for up to six months …
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 up again first, before moving on to any other area of the abdominals. If you do the wrong types of …
Easing Back & Pelvic Pain in Pregnancy
Back pain and pelvic pain are seemingly synonymous with pregnancy. Ā Once baby arrives, Ā your pelvis may ache,Ā your pelvic floor may be fatigued and healing and you will likely feel somewhat disconnected from your core as recovery begins. Ā 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.Ā These joints include the symphysis pubis joint (SPJ) at the …
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 letās get started! Ā Squats are one of my absolute favorite exercises to strengthen the lower body, the pelvic floor and the core. Ā 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 …
Safe Core Exercise in Pregnancy
This can be so confusing! Ā Sit-ups? Ā Crunches? Ā Leg-lifts? Planks? Ā If you are pregnant, hopefully you are no longer performing traditional abdominal exercises such as crunches or sit-ups. Ā If you have been, that’s okay…but this might be a great time to transition to more beneficial, safer core exercises. Ā I will explain more about why and how to do so safely in this article. Traditional abdominal exercises such as sit-ups (as well as others), activate the rectus abdominis, the top layer of …
- Page 1 of 2
- 1
- 2