Postpartum | Exercises to Avoid

After giving birth, you may be eager to get back to the gym and to get back into a training routine. It is however important to remember that your body is still healing. Pregnancy is hard on a woman’s body. Even if you feel healed, doing too much too soon can cause problems later on such as prolapse, stress incontinence, lower back pain, hip pain, neck pain and knee pain. In the immediate postpartum stage, up until at least 16 weeks postpartum, it is wise to avoid any exercises that place undue pressure or impact on the pelvic floor and […]

Postpartum | What is Intentional Recovery?

Intentional Postpartum Recovery is: Recognising and celebrating that your body has just done an amazing thing: Nourishing and growing a human for 40 weeks (give or take) Giving birth to a human New Mamas, we can be so hard on ourselves! Recognise what your body has done and celebrate it! Recognising and accepting that nothing is the same: Your body is different Your sleep (or lack of) is different The time you have to yourself is different Understanding that we don’t look back to our pre-pregnancy body, we move forward and evolve with our new body Everything has changed! Be patient […]

Pregnancy and Postpartum | Why do we Squat?

Together with Breathing Exercises to strengthen your Diaphragm, Core and Pelvic Floor; weight training is some of the best exercise you can do while pregnant, as long as you have medical clearance to exercise. The goal is to strengthen the muscles that will support your growing bump, and also to maintain as much muscle mass as possible, to make your postpartum recovery easier. In this 3-part article, I will discuss some of the exercises that you will find in out fitness programs, and why we do them. The first exercise that we will look at, is the Squat. The Squat […]

Pregnancy and Postpartum | The Importance of Breathing

Both the Pregnancy and Postpartum Fitness programs begin with breathing. Why is breathing so important? Most of us do not use our diaphragms adequately when breathing. The importance of diaphragmatic breathing cannot be overstated as a foundational necessity in life, but all the more so during the prenatal and postpartum period. Proper movement of the diaphragm acts as a subtle pump for cerebrospinal fluid and the gross pump of organ massage, digestive movement and lymph flow, which affects immunity, nutrient and waste exchange. Stress shuts down diaphragmatic breathing, but in turn, deep diaphragmatic breathing sends signals to the body to […]

Postpartum | Bounce Back?

In today’s society, there is an expectation of women to ‘bounce back’ after giving birth. Any google search will produce many tips and links about how to ‘bounce back and get your body back’, ‘just like celebrity moms’. Many new moms feel the pressure to bounce back after birth without really knowing how to go about this daunting task while trying to adapt to life with a newborn, getting very little sleep and having very little time for herself. Women are also often not provided with the best information about how to repair their bodies post-birth. A six week check […]

Pregnancy | Exercise in the First Trimester

Have you just found out that you are pregnant? Are you wondering what you can do for your own health and the health of your baby? If you were active and exercising before becoming pregnant, you can usually continue with the same type of exercise you were accustomed to, provided that you have an uncomplicated pregnancy, and your doctor has approved for you to continue with exercise. Exercise is one of the very best things you can do for yourself and your unborn baby. Research has shown that exercise can provide many great benefits for mother and baby: Babies born […]