It's been a number of months where I've been putting out video content every week. I've learnt so much from the incredible practitioners I've been lucky to partner with.
There are a number of tips and tricks that have stood out to me along the way and they're also the top questions I get asked by my clients!
Here is a summary of some of the content so far:
1. I'm pregnant - can I exercise?! I heard that I can't get my heart rate up, or hang from a pull-up bar, or christ - sit up out of bed...
Your level of exercise during pregnancy will depend on your level of exercise pre-pregnancy. But yes - you can exercise during pregnancy doing what feels comfortable for you. The research currently shows that elevating your heart rate to zones 2-3 has benefits for mom and baby!
There is also currently no research that links strength or weight training during pregnancy to your level of abdominal separation post pregnancy.
Incorporate pelvic floor connection breathing to your exercise routine during pregnancy to help strengthen your pelvic floor muscles.
2. How soon after giving birth will I be back to 'normal'?
Spend time embracing a new chapter of your life - your body has changed and it's ok to accept that. Spend time connecting with your core and pelvic floor muscles through breath work and light movement - walking/ stretching when you are able.
Focus on a high protein diet and consuming enough to support you through your initial postpartum phase. A healthy, balance diet will help you with sleep quality, mood stabilization and recovery from birth.
Iron is an essential nutrient to monitor for women to help with energy, sleep and more!
You're stronger than you know, you just need a little time, patience and guidance - follow a progressive program to help you reach your strength and fitness goals, whether they're the same as pre-baby or new ones you're hoping to accomplish.
3. Self Care for Mom:
In January, through the wellness challenge, I felt some tips resonated more than others. Here are my favourites:
Post a positive affirmation where you can see and read it daily!
Get outside! Not always easy to do, but a 15-30min walk in nature has healing benefits.
Learn/ Listen/ Read/ Share something new. It's easy to get stuck in the cycle of kids education and programs but listen to a podcast or read a new book this month.
You don't have to 'have something wrong' to visit a naturopath, RMT, chiropractor or physio - all practitioners will treat you preventatively and teach you something new about your body.
- Coach Lisa