Posted on Leave a comment

Our Perfect Breech Delivery Story

I couldn’t have imagined my pregnancy and delivery being SO different, 18 months apart. My pregnancy with Maddox was perfection from start to finish. My first delivery was fast and exactly to ‘plan.’ There was no guessing, no questioning, just calm simplicity. I LOVE that I am able to carry babies and being me… was persistent on a natural, vaginal delivery which was made possible by a perfectly cooperative boy.

As soon as I discovered I was pregnant the second time, I knew it was a girl. I had 17 weeks of all day nausea and vomiting followed by migraines, more nausea, anemia, headaches/migraines, restless legs, back pain, insomnia and overall wild discomfort. To follow my first pregnancy, I was persistent and planning on/hoping for a nice, calm, easy going vaginal delivery again. At 35 weeks, I found out Penelope was full breech and stubborn. I tried almost everything in the books to flip this girl with no change. We tried all the circuits and exercises. I practically lived upside down for the last month of my pregnancy. We tried lights, music, acupuncture and an unsuccessful ECV. I prayed to the gods, the universe and anyone listening for her to please flip and get ready. My last ditch effort was meditation. I ‘gave up’ and released my control. I asked P to show me what she needed and to help me create a plan in her best interest. This gave me the most peace I had had in weeks. I was now ready. I felt confident in her safety. I felt confident in my strength no matter the outcome.

My doctor knew the importance of a vaginal delivery, if safe for Penelope. He connected me with multiple OBGYNs in hopes of finding someone who can assist me in the delivery. The first doctor booked a cesarean for January 14th. We sat on this appointment for a week but as it got closer it felt more and more ‘wrong.’ It just wasn’t what I felt she wanted or I needed. I reached out to my GP and he booked me with another OBGYN. It took a couple tries but I found someone who’s birth plan aligned perfectly with mine, without prompting. He explained the risks and statistics associated with a breech delivery. Unfortunately these deliveries are rare today which means statistic sample sizes are limited. SO we also weighed pros and cons. In order for a breech delivery to be successful, there is specific criteria that needs to be met. Baby needs to be around 7-9lbs, full breech with a tucked head and lots of amniotic fluid. Mama (ideally) needs to be on her second vaginal delivery. Due to my first delivery, we knew this one would be quick and we assumed she wouldn’t delay in my pelvis. We monitored the last week and a half of my pregnancy closer and she checked all the boxes making us perfect candidates for the delivery. The OBGYN was in full support and confident in me waiting and delivering vaginally. This was SO important, his knowledge, education and confidence was all I needed to feel SO good about this option.

With everyone on board, we played hurry up and wait for my water to break. As we approached 40 weeks, I saw my OBGYN to discuss options if my water didn’t break. (Really we discussed when to book a cesarean). We also decided to do a sweep that day to encourage labour. This took about 10 minutes to work. Contractions began as soon as I walked out of the office and got in the truck. I went home and we waited. Due to her position, contractions were in my pelvis, not my abdomen like expected. I contracted through the night every 10 minutes or so and into Tuesday morning. I contracted through the morning and knew this was the day! Things began to progress around noon so I decided to shower and get ready to go. During my shower I contracted 5 times in 20 minutes. They were coming faster and stronger but still no water breaking. I did some last minute research and discovered they may have to break my water at the hospital. Due to her position, we assumed there wasn’t enough pressure low enough to break it on it’s own. We decided to call the doctor and go. By the time we left the house, contractions were 2-4 minutes apart and intensifying. We live an hour from the hospital so it was quite a drive to say the least haha

We made it to Northfield Rd in Nanaimo, around 10 minutes of lights and traffic to get to the hospital. At a very busy red light, I got the urge to push. If you’ve had babies, you know this means it’s time. I squeezed alllll my muscles the opposite direction to hug her in and fight the urge. I called the doctor to meet us right away as I knew this was it! We pulled some sketchy moves and got to the hospital in time.

I was quickly checked in and prepped by the support staff for delivery. I was fully dialated and ready to go upon arrival. This was around 330/4pm. We were long past the point of any medication and I am uninterested in an epidural so that was that. Contractions were steady with minimal or no break and all in my pelvis. My water still hadn’t broken so I began to push in hopes of bursting the sac. It worked! I managed to push P low enough to burst the sac. It didn’t take long for her to drop and (I haven’t looked at the photos yet) begin to drop her feet earth side. (Yes you read that right….there are photos of feet….just feet, dangling). We let her take her time and drop further into my pelvis before bearing down and pushing. I pushed for 15-20 minutes allowing her to slowly make her way. She did. She progressed beautifully on her own with a little encouraging. It was just that fast, we had our baby girl earth side and HEALTHY. She dropped both feet, I felt her shoulders ‘pop’ and her head followed effortlessly. Penelope had no complications and a perfectly round head πŸ˜‰

Now having a breech delivery and ‘normal’ delivery, I have to admit this one felt better (LOL). Experiencing feet, hips, shoulders and lastly head made for a smoother transition and gave my body a better chance of adjusting and stretching. I never felt the same amount of pain as I did with Maddox. My contractions and urge to push came from my pelvis as apposed to my whole abdomin like my last delivery. The urge to push felt like a strong urge to pee. It was a very isolated feeling and required a conscious choice to use my whole core to push. Definitely different πŸ™‚

I am recovered, feeling amazing and Penelope is perfection. I am in full gratitude to my doctors and hospital staff for supporting my beautiful breech delivery. With their support and shared vision, I avoided a cesarean and had a completely natural, vaginal, breech delivery. It took multiple consultations, half a dozen ultrasounds and a little stress and worry but we made it happen.

I hope this beautiful experience encourages you to SHARE IT because these deliveries are rare. I hope it encourages expecting mamas to explore their options. If a vaginal delivery is important to you, explore your options, there is so much possibility you may be missing.

No, not every breech story ends this way, I knew that but if your end result is the same whether you plan on a cesarean or plan to wait it out, why not wait it out? For me, it was important to try. My OBGYN was comfortable letting me go full term which allowed Penelope and my body the time it needed to begin labour instead of booking a cesarean without that chance. Having the right support staff made all the difference. They weren’t uncertain or worried or even skeptical. They were confident in my delivery and confident in a rushed c-section if she didn’t transition through my pelvis fast enough.

I learnt so much through my research and consultations. If you have questions or need support, please reach out to me. I know how stressful and wearing this decision can be πŸ’–πŸ’–

Posted on Leave a comment

Packing Your Hospital Bag!

What’s in your hospital bag? This is one of the exciting parts of preparing for your new addition. It means it’s almost time!

I always see this question online and intended on blogging it for Maddox. My pregnancy came to an unexpected halt and I packed my back 30 minutes before driving to the hospital…oops! This time, I’m a little more on top of it.

It’s like packing for vacation, always hard to plan for the unknown. Ideally, we all want to plan for a few comfort items for the afternoon or an overnight in the hospital. Based on my last experience, this doesn’t always work and you need to be comfortable up to a few nights.

When I packed my bag this time, I asked myself a few different question.

What am I packing for? I am packing for a breech delivery that may end up in a c section, which could leave me in the hospital for a couple nights.

What do I need to deliver comfortably and what will keep me focused?

β€’ Calm spray/lavender spray

β€’ Enough Pillows

β€’ Iced water

β€’ Slippers if I need to walk around

β€’ Tissues (I bring my own, hospital ones are so rough).

β€’ Scrunchie

β€’ Lip balm

β€’ Cup with a lid and straw. I use my Starbucks cold tumbler πŸ™‚

Other suggestions are a ball, music (I might try music this time) TENS machine, personal belongings/items, picture for meditation/breathing.

What do I need to get a good nights sleep?

β€’ My own pillow

β€’ Fuzzy blanket

β€’ Eye mask

β€’ Essential Oils

β€’ Water bottle for cold water (I’m weirdly temperature specific)

What do I need post delivery?

β€’ Shower items (soap, shampoo, sandles, cloth)

β€’ Hair dryer, moisturizer, toothbrush, chapstick, perineal healing spray.

β€’ Iced water, electrolytes, food!

β€’ Clean clothes (dresses/rompers/high rise or maturnity tights work best for me)

β€’ PJs with a button down front for easy nursing

β€’ Socks, nursing bra, comfortable panties (I didn’t need more than a regular pad last time so regular panties worked perfect. I liked full bum, seamless). You will get the lovely hospital mesh ones. Use them! They’re great when needed πŸ’—

β€’ TOILET PAPER. Seriously, you don’t need to share with everyone but your yoohoo will thank you after a vaginal delivery.

β€’ Nipple shield. There’s mixed thoughts on these but I found they saved me while we were learning. Last time, my milk didn’t come in right away but we still practiced latching and encouraged it to come.

What I discovered last time was getting clean/freshened up and being comfortable made a HUGE difference for me. I made sure to maintain as close to my regular routine as possible so that even when things are burning, throbbing, over all uncomfortable I felt good in my skin πŸ™‚

Everyone is always different when it comes to lists like this. I think the most important part is to ask yourself a few questions to guide your packing and then to write down the items.

Posted on Leave a comment

Post Pregnancy Fitness

Well! It’s been a while since I’ve been on here! My beautiful boy came three weeks early and it has been a whirlwind of snuggles and mediocre sleep πŸ˜‚

As you know I had a very healthy pregnancy and labour was a breeze all things considering (don’t hate meπŸ™ˆ). I chose to have Maddog naturally and  I am so grateful for my experience. I was able to return to my regular activity seamlessly the week we left the hospital…this included working out and hiking shortly after. No I am not just lucky…I had a very intentional pregnancy and delivery. 

I can definitely admit I am eager to get my pre-baby body back and sometimes have a hard time respecting the process. Pregnancy is a beautiful experience and I have learnt to love my body even more…that even includes my stretched skin and cellulite. It takes time to reduce these things, I get it, so I’ve put my focus in improving my fitness level to where it was pre-baby.  Lucky for me that involves a lot of hiking! Thank youuu summer! 🌞 focusing on the things I can improve help me keep a sound mind and keeps me positive and inspired. The aesthetics will come when they come.

This photo was taken one week post partum. I chose to share this as a true testament to how healthy living can positively effect your body and mind during pregnancy and post partum. 

I lost a lot of my baby weight within the first couple days, but I also felt in control during labour and I was filled with energy during, after and ongoing. Not only does this make me feel good, it means I can give my son 100%.

This second picture is from 6 weeks post partum. 

I’ve been working hard on strength gains and active cardio. I call it active cardio because I am pushing myself and making my body work. For me that means I kick my ass on a 12 km hike or set of stairs as opposed to just walking around the block. I make sure my body is working hard πŸ’ͺ Change takes hard work and dedication but I’m so happy with how far I’ve come and am grateful to my body for my son, and for packing him around so he can explore the world from day 1. 

Posted on Leave a comment

Pregnancy weight gain

Ok ok ok, I am 3 weeks behind on posting this πŸ™ˆ it’s shameful I know and I have zero excuses for you. I found this topic really interesting as I went through my prenatal fitness course and wanted to talk a little about it. There is often a lot of misconception on pregnancy and how we treat the body. There are SO many common ‘myths’ about eating for two, craving/eating what ‘the baby wants’ and they’re all lies! 

The SOGC/CSEP (society of obstetricians and gynecologists/Canadian society for exercise physiology) use BMI categories to determine the approximate weight gain based on your current weight/height/gender. Now I’m not a huge fan of the BMI but I do appreciate the guidelines they offer in this case. 

If you are unfamiliar with the BMI it follows these 4 categories. I have added the pregnancy weight gain for comparison 😊

BMI <18 -weight gain: 15-25lbs

BMI 18.5-24.9 -weight gain: 25-35lbs

BMI 25-29.9 -weight gain: 15-25lbs

BMI >\=30 -weight gain: 11-20 lbs

Now these numbers aren’t exact science. Everybody’s body is different and let’s be honest, when you move through the different stages of pregnancy it can be hard to maintain a lean clean diet all the time. That being said it does offer an aspirational guideline if you move through this from the first trimester. If you’re nearing the end and have exceeded this recommendation, don’t worry about it now and definitely don’t try to undo 😊 Pregnancy needs fitness maintenance and healthy eating. 

To break it down further, 

The average newborn baby is 8lbs. 

Placenta: 2-3lb

Increased blood supply: 4lbs

Large uterus: 2-5lbs

Amniotic fluid: 2-3lb

Increased breast tissue: 2-3lb 

Stored fat: 5-9lbs 

This totals at around 25-30lbs of baby required weight at full term. 

If you’re like me and typically eat a lean and low calorie diet, watching calories can also be more important. In the first trimester baby is so tiny calories don’t matter. As you move into the second and third trimester, baby’s needs become a little higher and they may require more calories for healthy growth and function. It is recommended women increase their calories by 300 in the second trimester and around 500 in the third trimester. This is an easy extra snack or two. Keep in mind these need to be healthy calories to ensure your growing baby gets all the nutrients they need for proper development. 😊 

I am a firm believer that we are in control of our bodies and there are a lot of things we can do to improve our pregnancy experience. Some call it luck that I’ve made it 34 weeks with no cravings, sickness and only healthy weight gain, but it’s not luck. I stacked the cards in my deck to try and create the best outcome. I don’t cave to ‘cravings’, I worked out through the bit of sickness I had and I eat well! I treat my body as if I am as capable as I was before pregnancy. I think a strong mind contributes to a strong body and I don’t let people do things for me (within reason). I am not a delicate flower, I am strong and capable and I treat myself that way πŸ’• always know your strength! You will need it soon 😊

Following these guidelines not only ensure personal health, but encourage the development of a happy, healthy baby. 😊 if you have any questions don’t hesitate to reach out and ask! 

Posted on Leave a comment

Bump Day update!

Happy Easter! 

Today marks 30 weeks of pregnancy and I couldn’t be more excited for my nearing due date. In addition to this I get to blog from my WARM and sunny patio tonight while muffins bake in the oven which is amazing. With the warmer weather and busy work weeks I know the next 10 weeks are going to fly by. 

For some reason 30 weeks is a big milestone for me, the last months I’ve told myself as soon as I get here, baby will be in my arms before I know it. I took a little time to look back to earlier in my pregnancy and giggle at how tiny I was but how exciting that little bump was. I was willing it to grow. Now that baby’s getting bigger, I’m willing an easy way to put my runners on πŸ˜‚ or to have an easy shower….showering is officially harder than working out. 

I started here, at 19 weeks documenting my pregnancy changes. I still can’t decide if thats a tiny baby bump or if I was a little bloated haha who knows. 

I snapped this one on my way out the door yesterday, my 30 week baby! The last few weeks have been the most wonderful weeks where baby’s soft whispy movements have turned into full on kicks, rolls and dance moves. The best part, Nic can feel them now too 😊

I’m realizing now that all the content I mentioned in social media today is a lot to cram in and I want to dive into weight gain during pregnancy because I find weight gain misconceptions super common. Ill share about this one in a post later this week.

I am also really excited to share about my 4 week prenatal fitness program. There are SO many benefits to exercising during pregnancy and I hope to share that with other expecting moms. This program is packed with information and a progressive workout program. As there are things to avoid while exercising, it can be a daunting experience, especially if you’re learning from Pinterest or Google searches. 

So..what we all want to know, what do you get?

β€’FIIT for every level 

β€’Intensity measurements

β€’A tested 4 week fitness program

β€’written cues and images for each exercise

β€’suggested sets and reps 

β€’Information on warning signs, prenatal core and avoiding diastasis recti 

β€’5 workouts + a warm up and extra core workout 

β€’Improved CV and muscular endurance 

β€’More energy! 

I want to make this available to EVERYONE so I will be offering this program for 40$, yours to keep 😊

If you’re pregnant or know someone who is feel free to share this information! The program will go live May 1st but you can prepurchase to get it early! 

Posted on Leave a comment

Mondays are for Fresh Starts

Happy Monday! I’ve had lots of chats lately with people having trouble improving their lifestyle and making healthier choices. It’s a hurdle we have all faced at one point or another (except for fitness professionals of course πŸ˜‰…kidding, even me) and how we handle it makes all the difference. 

If you realized you weren’t treating your body well, what would you do?

We are faced with a choice to acknowledge where we can improve and ignore it, or we can commit to improving it. I know it sounds simple but acknowledging we aren’t as healthy as we should be makes a big difference.

Acknowledging it also makes what we need to do a little more clear in your mind. Tell yourself what you need to do. Whether it is modifying your diet, strengthening your core for that old back injury or improving your cardio so you can do more of what you love, you have some ideas on what steps you can take. While you’re at it, check in and make sure you’re doing it for the right reasons.

Set a goal! Everyone’s body is different, but set a 3 or 6 month goal, and a 12 month goal. Be really clear about what you want to achieve in 12 months (or whatever your preference, I use 6 months), and work your way down to the present setting smaller and smaller goals. Use these like stepping stones or prerequisites for the main goal.

Start small. You don’t need to change everything at once, book a marathon or live at the gym. Accepting the ‘balls to the walls’ approach is great for some, but isn’t sustainable for most. Pick an easy and a hard improvement and focus on those. This could be eating out less,  drinking more water, adding 2000 extra steps each day or hitting the gym at least 3 times this week. Pick anything you know will get you to your goal that isn’t overwhelming or unattainable.

Set weekly intentions. What will you do this week to get you to your goals? What do you need to accomplish this? How will you prioritise your time? Is this in your best interest or the others involved? Who will you show up as this week? Be clear in what your stepping stones are and manifest possibility.

Seek support. Having a hard time doing it on your own, you DON’T have to be alone in your goals. Tell a friend or family member what you would like to do and ask them to smack that doughnut out of your hand or remind you to drink more water. You can also seek the support of a personal trainer (that’s what we’re here for) or a nutritionist for guidance and accountability. Whether you need me once a week, once a month or for a friendly daily reminder, I am committed to helping you reach your goals.

Believe you can do it. Super cheesy I know πŸ˜‚ but it’s true. Be kind to yourself and trust yourself to make the right choices. 

Posted on Leave a comment

Managing Sciatic Pain and RLS

Good morning!! 

As I’ve shared I have been struggling with restless leg syndrome and self diagnosed myself with sciatica (I haven’t had a chance to visit my doctor yet about it). If you have never experienced RLS, in my case the pain and numbness originates around my sacrum and radiates down one or both of my legs (usually my right leg). This numb tingly pain gives me the unbearable urge to move my leg. It is more annoying than anything but definitely makes relaxing almost impossible. The sciatic pain I can handle, the RLS needs a solution, this mama is getting TIRED! hah.

I have done a lot of research on what causes RLS and how to treat it, but have hardly found answers. These are the treatments I have tried so far.

1. Lavender-epsom salt bath: this treatment is hit or miss. Sometimes it gives me a little relief, sometimes I get restless legs in the tub and have to get out. I have read that magnesium and lavender  (independently or together) can be used to treat RLS, unfortunately I haven’t had much success with these in a spray or a soak, together or on their own.

2. Eating magnesium rich foods. I have tried avacado, leafy greens, almonds, PB, soy milk…nothing works. 

3. Consume more iron. Didn’t make a difference.

4. Tylenol. I have tried taking this and find it works, most times. I really hate taking pills like this and try to avoid at all cost. 

5. Ice. Feels great in the short term by freezing the area, however as soon as the ice is gone I am aware of my symptoms again.

6. Heat pad. This works a little better for me, my conclusion is that it helps release or loosen up tight muscles I have in my hips which causes the restlessness. 

7. Moving around. Seems legit right. I have tried this and found occassionally I might get a little relief as I move but the symptoms reappear as soon as I sit or lay down. 

8. Foam roller. This has worked the best so far. When I roll out my lower back, I often sit on my sacrum and feel pressure on the muscles. This will often cause my leg to feel restless while I roll, but relieves the symptoms for a short time after πŸ‘Œ

So far those are the most common treatments I have discovered. If you have dealt with it and have any other suggestions I would LOVE to try them out!! 

**Keep in mind, the things that haven’t worked for me may work for you so don’t write them off without trying 😊

Posted on Leave a comment

5 Tips to Caffeine Free Energy During Pregnancy

I’m currently at 26 weeks pregnant, spring has sprung and work is in full force. My to do list seems endless and I’ve been seeking out caffeine free means of boosting my energy to get me through 13 hour days on a crappy nights sleep. On a regular day I’d enjoy an extra coffee or a red bull on ice but that won’t do these days!

1. Start the day moving. I am generally a sucker for enjoying a cup of coffee with the news, a book or some Netflix. This has now changed for me. If I start the day sitting, I end up feeling tired throughout the day. A better use of my morning is my first breakfast and a walk or some tidying up at home.

2. Exercise! I’ve found a good balance between too much and too little when it comes to exercise. A nice walk in the morning does WONDERS to wake me up. I love lifting weights and a 30 minute session is usually the right amount for me on a busy day.

img_2607

3. Eat before you get hungry. This is a rule for everyone pregnant or not, but holds true when trying to keep your energy going. By feeding your body throughout the day, it is getting all the sustenance it needs for you and baby πŸ‘Ά Eating smaller snacks and meals throughout the day is also easier for your body to digest so it is spending less energy at once compared to eating a big or heavy meal. That being said, eating healthy is also important.

4. Make sure your vitamin/mineral levels are ok and supplement as needed. I take a prenatal, folate, fish oil and BCAAs to help keep me and baby happy and healthy. I really think the BCAAs help boost my energy a little while assisting in my muscle recovery. Just make sure you check with your health care provider before adding new supplements.

5. Rest. I am not a napper, but on long days I find resting in the afternoon helpful. My sleeps are pretty inconsistent right now but I still can’t sleep during the day. Taking an hour to unwind and lay down on the couch or in bed does wonders. Remember you’re nurturing a human, that’s hard work πŸ’œ

img_2611

Posted on Leave a comment

Blog Fails & Pregnancy Update

If you know me you know I start things with the best of intentions. You also know that sometimes I shit the bed, blogging is one of those things. I’m not a natural personal ‘sharer’ which I think is part of my issue, but on the flip side I love to learn and connect. 

I started my mommy blog as a personal diary through my pregnancy and with hopes of sharing some struggle and learnings as I go. My absence is not due to there being no struggle or learning, I just forget πŸ˜‚

My pregnancy is speeding along, I’m at 25 weeks now. That means only 15 weeks left which BLOWS my mind. I redid the math on a calculator because I really didn’t believe my mom brain was doing the math properly. But that is real. And really exciting. 

I’ve been pretty fortunate in that my only real symptoms are outrageous heartburn and elevated RLS episodes. Other than that baby M is healthy and happy inside. I’ve been trying everything to reduce my RLS symptoms which I will be blogging about hopefully this weekend. I think I am finally seeing some positive results 😊 As for heartburn….I always read about moms popping tums, (real talk alert) but nobody mentions how constipation you end up if you go that route πŸ˜‚ SO I’ve been trying some natural solutions in hopes of some better results. 

There are SO many things to be read about pregnancy on the internet, it takes a lot of time to really figure out what works best for your own body. 

Anyone, I am currently getting kicked out of the tub to go to a movie with Nic, so that’ll be the end of my update. I will be sharing soon about some healthy ways to reduce some symptoms of RLS and heartburn

😊

Posted on Leave a comment

Staying Fit While Pregnant

Pregnancy is an amazing experience. Your body goes through so many changes as you grow another human. That’s amazing guys. No matter where you look everyone has a different opinion on all things pregnancy and baby, including fitness.

I trained before I was pregnant, so why not during? Staying active has helped energize me, oxygenate my blood, and keep my weight gain within the guidelines which is around 30 lbs. A lot of women eat for two during pregnancy and shy away from exercise which won’t help the body bounce back postpartum.

It is important to maintain good fitness and diet now more than ever. Even if exercise is newer to you, don’t be afraid to find out how you can improve your fitness.

*please note, if you are starting a new exercise program that you check with your physician first.

Weight Training

img_2615If you were weight training before pregnancy, chances are it is safe for you to continue during pregnancy. In most cases, there are numerous benefits to weight training during pregnancy. Strengthening the core muscles will definitely help carry your extra baby weight, reducing the stress on the back. A strong core can also help during labour and postpartum. During any exercise remember to listen to your body, you’re training for maintenance now, not improvements. For the fit pregnancy, it is recommended you weight train 2-3 days a week, with a reduced intensity of 1-3 sets of 10-15 repetitions.

*note, if you are new to weight training (3 months or less) please reduce intensity further to 2 days a week and 1-2 sessions/week. Please also seek the advice of your physician.

Cardiovascular Training

This one I have been struggling with a little as my cardio is usually done outside, but there are lots of benefits to cardio during pregnancy also! For the fit pregnancy, it is recommended you engage in up to 30 minute sessions, 3-4 days a week. I like to stagger my walks/stairs/hikes with my weight training as my goal is to be active every day. Staggering these sessions gives the muscles a nice break too πŸ™‚ Remember, if you experience any discomfort, stop what you are doing and seek the advice of a physician. If you are new to exercise, reduce the intensity to 15 minute sessions, fewer times each week. Please reach out to me for more information on progressions.

Flexibility Training

If you’ve trained with me, you know how important I believe stretching is for everyone. During pregnancy stretching helps reduce muscle soreness after exercise and also helps reduce any muscular discomfort from pregnancy.Β img_2611

During exercise, it is important to care for your body, and LISTEN to your body. If something doesn’t feel good or right, don’t do it. If you’re unsure of modifications, ask first. It is also important to stay within intensity ranges, this includes target heart rate zones (Ill get more into this another day). If you’re unsure, please ask πŸ™‚ on average (fit 20-29 year old woman), the maximum heart rate is 160 bpm. This number decreases due to age and fitness level so be aware and honest of your abilities.