Archive for the 'Pelvic Floor' Category
This question often arises with my postpartum clients and it’s no wonder. Once you’ve had a baby, you want to know the real “secret” to how you can regain your figure, build strength and get-er done as soon as possible!
But the answer to this question isn’t always what moms want to hear.
The start, we need to re evaluate the current situation. As many of you know, your body has completely changed now that you have had your baby. With that being said, the machine has changed so if the machine is different, so will your exercise regime.
Below are the steps I take with my clients to see the best results: Read the rest of this entry »
There are plenty of exercises that are safe, effective, targeted to strengthening imbalances, and supportive of the pregnant condition. Prenatal exercise is a tremendous investment in the health and well being of both mom and baby. Knowing the best exercises for pregnancy is the challenge, so use this as a guide.
It is imperative to follow general prenatal fitness guidelines, and to have a Parmed-X for pregnancy signed by your primary prenatal caregiver.
Prenatal (General Trimester Guidelines)
● If you were previously active you can work at moderate intensity 30 minutes/day or more.
● Stay well hydrated and don’t become fatigued or overheated. The baby is susceptible to heat and you’re more likely to be fatigued.
● Consume an additional 300 calories per 30 minutes of exercise.
● Cardio 3-5x/week 30:00
● Strength 2-4x week 30:00
● Stretch Daily
Read the rest of this entry »
Well let’s just take a quick gander, shall we??
There are a LOT of trends buzzing around these days but not too sure how many of them are what I would consider mom “friendly”. Correction; new mom friendly.
However, whether a lot of these trends are for new moms or not, there can become a point where almost anyone can do them as long as they do their groundwork first. You want to be sure to rehab any diastasis or pelvic floor issues and stabilize so you have a strong foundation to build on.
Now these trends go anywhere from army style boot-camps and obstacle courses to dancing or just feeling sexy again. But they all kick butt. It just depends on what your taste of the month is. Read the rest of this entry »
I have been an avid fitness runner for 14 years. During both of my pregnancies I stopped running the first time because I was overcautious, and the second time because it caused bleeding at 14 weeks. We runners tend to be hyperactive A-type personalities who are a bit obsessive about the sport. We can’t wait to get back to running after baby!
Recovering from my first pregnancy I hit the streets again after 6 weeks. I remember my hips killing me but I trained through it. I shudder to think of the state of my postnatal body returning to the sport before it was ready, but still I trained up to my first half marathon at 3 years postpartum.
A friend forwarded this post to me last month from the Globe and Mail called Pregnant? It’s a good time to start exercising. Yah…no guff Sherlock.
I guess I am a bit tired of reading articles from larger publications just regurgitating the same-ole same-ole information that has been out for years about how moving as opposed to being sedentary, can be beneficial during pregnancy. Well that doesn’t seem like such a huge reach to me. Aren’t the benefits quite clear when you’re not pregnant? So then it only makes sense that if you are growing a human being inside you, exercise is even more important, no?? Call me crazy. Read the rest of this entry »
So I saw my awesome pregnant client for the last time on Tuesday before she delivers. It honestly feels like yesterday when I wrote the post about My “Dream” Client and here she is….just weeks away from giving birth. But what a wonderful journey it has been!
If you recall, her name is Sandra (or at least that is her alias) and she is expecting her third child to add to her two boys, 2 and 4 years. Wow!!! Is all I can say but then again, (apparently) 3 is the new 2 and this pregnancy didn’t stop her.
We trained twice a week focusing on overall strength and modifying when necessary but we also paid special attention to her core and her pelvic floor. After baby number 2 she was left with a stage 2 uterine prolapse and had no idea!! Being a chiropractor herself and very open to alternative therapies, she became almost “obsessed” with her pelvic floor (she would giggle). With all of her schooling in anatomy and the skeletal system, she was shocked to find out what having a baby can leave you with postpartum. As a result, she asked, listened and absorbed anything and everything she could when it came to her core function.
Now this is certainly a topic that can get people talking! It can really get some women riled up especially those who LOVE to run. And with the “guidelines” being so out of date in regards to exercising during pregnancy, what’s a girl to do?
Well although the most recent (out dated) exercise guidelines were updated in 2003 by the Ontario Society of Gynaecologists of Ontario and the Society of Exercise Physiology, there is still not a clear understanding of whether running during pregnancy is safe or not. However, upon more thorough reading, it does state that less bouncing like “running and jogging” is recommended due to loose ligaments and instability.
But try telling that to a marathon runner. Read the rest of this entry »
Fitness, exercise and training has come along way from Jane Fonda and the 20 Minute Workout. We now have Kettlebells, BOSU balls, bootcamps and INSANITY!! Things are constantly moving and changing to keep us intrigued, motivated and push us that little bit more so we don’t stop.
But if you look at the trends and the way we train, there seems to be the constant need to propel us to “where no man has ever gone” and for what?? Depending on what your goals are, the women I work with don’t need to do 100 squats or burpees to help them function in their every day life.
What I do know is (most) pregnant women and new moms needs are simple; the need to feel whole, strong and in control of their bodies again. With the onset of diastasis recti, low back pain, hip pain, incontinence and POP (pelvic organ prolapse), it’s pretty hard to feel like “yourself”.
But like I said, things are a changing and so my eyes have been opened once again. Hypopresive training. What the what??? That’s exactly what I thought the first time I had heard of it but my curiosity definitely got the best of me. Read the rest of this entry »