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Showing posts with the label Mom body

5 Ways to Physically Prepare Yourself for Pregnancy

If you've made the decision to embark on the journey of pregnancy, you probably have a million questions and concerns running through your head as you move into this phase of planning and trying. And as a busy, parent-to-be who values fitness and well-being, you may be wondering about how this is all going to affect and change you body.  I know for me, personally, it was the reason I got into this work. I spent 10 years in NYC as a professional modern dancer and the changes my body was going to go through during pregnancy was a big concern. That may sound vain, but my body was my business. I had spent my entire life training and strengthening it to be able to rehearse and perform. I wasn’t willing to risk injury or not being able to return to dancing in postpartum.  And here’s the most important thing I learned: PREVENTION IS KEY.   If you are thinking of becoming pregnant or already trying, now is the time to start taking some proactive steps to physically prepare your body f
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A Balancing Act: How Muscular Imbalances in Parents Impact Their Babies

As parents, we often go to great lengths to ensure the well-being of our little ones. But have you ever considered how your own body's imbalances and habits can affect your baby's development? (As if we don't have enough to worry about it, right?! ) This parenthood journey is not just about taking care of ourselves, but also creating a balanced environment for our children. There is a fascinating connection between muscular imbalances in parents and their babies. I've seen, first hand, with clients how correcting these imbalances can create change and have a positive impact on both you and your child's body. The Ripple Effect: Parents' Habits and Baby's Muscular Imbalances A client of mine is a mom of 2 and I noticed one day while we were training with her baby (because #momlife) that she consistently held her baby on her left hip and side.  I asked her to do the next set of exercises while holding the baby on her right hip instead of left. When this happen
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Eliminating Environmental Toxins During Pregnancy

If you are expecting, you want to do everything you can to keep your baby healthy - and that includes creating a safe and healthy environment at home. Unfortunately, many of the products we use every day can contain harmful chemicals and toxins that can be dangerous during pregnancy.  Luckily, a few simple changes can make a big difference.  Here are some tips for eliminating environmental toxins in your home: Choose natural cleaning products. Many conventional cleaning products contain harsh chemicals that can be harmful to you and your baby. Instead, opt for natural cleaning products made with ingredients like vinegar, baking soda, and essential oils. They're just as effective and much safer for you and your baby. Use air purifiers. Indoor air can be even more polluted than outdoor air, thanks to things like furniture, carpets, and household cleaners. Use an air purifier to remove pollutants like dust, pet dander, and VOCs (volatile organic compounds) from the air. Avoid synthe
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How to Find a Pregnancy Fitness Trainer

Pregnancy is an exciting time, but it can also be overwhelming - especially when it comes to fitness. You want to stay active for both you and your baby, but you also want to make sure you're doing it safely. That's where a pregnancy fitness specialist or trainer comes in! But with so many options out there, how do you choose the right one? Here are a few things to keep in mind: Look for a trainer who specializes in pregnancy and postpartum fitness. When it comes to prenatal exercise, not all personal trainers are created equal. You want to find someone who understands the physiological changes that occur during pregnancy and how to modify exercises to keep you and your baby safe. Look for a trainer who specializes in pregnancy and postpartum fitness to ensure you're getting the best possible care. Check for certifications and accreditation in pregnancy and postpartum fitness. Anyone can call themselves a personal trainer, but you want to make sure you're working with
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6 Strength Training Exercises For Pregnancy

Pregnancy can be tough on your body, but staying active is important for both you and your baby. While exercises like yoga, walking and swimming are great for your overall health, don't forget about the importance of strength training! Building muscle can help prepare your body for the physical demands of labor and delivery, and can even help prevent common pregnancy-related injuries like pelvic floor dysfunction and low back pain.  Here are 6 safe and effective strength training exercises to try during pregnancy: Squats Squats are a classic exercise for building lower body strength, and they're perfect for preparing your body for childbirth. Make sure to keep your back straight and avoid going too deep to prevent injury. Lunges Lunges are another great exercise for building lower body strength, and they can also help improve your balance. Make sure to keep your knee directly over your ankle to prevent injury. Deadlifts Deadlifts are a fantastic exercise for building overall
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Don't Underestimate the Power of a Walk!

Walking. It's the EASIEST and one of the safest ways to get movement into your day whether you are trying to conceive, pregnant, newly postpartum or well into parenting. It's simple, low-impact and offers a wide range of benefits for your physical and mental health. Here's what you'll gain! Improved cardiovascular health Increased strength and endurance: It builds strength and endurance in your legs, core, and upper body, which can make everyday activities easier and improve your overall fitness level. Reduced stress and anxiety: Spending time in nature and engaging in physical activity can help reduce stress and anxiety and improve your mood. Weight management: It helps burn calories and increases your metabolism. Improved bone density: It helps prevent osteoporosis and reduce your risk of fractures. Reduced risk of chronic diseases: Reduce your risk of type 2 diabetes, certain types of cancer, and Alzheimer's disease. Improved sleep: Walking and hiking can improv
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When Pregnancy and Postpartum "Set backs" Are Actually "Set ups"

    "Don't be fooled.  What feels like a set back is often a set up.  Don't miss an opportunity to grow."    People often see what happening to their bodies during pregnancy and postpartum as a "set back".  They can't wait to get through it and "get their old body back."  But what if I told you it was actually a "set up" and you could come out of this journey with a better body than you started with? I have the extreme privilege of coaching bodies (your bodies!) through a time when they are working hardships.  Clients come to me to prevent and/or overcome pregnancy related injuries like diastasis recti, pelvic floor dysfunction, prolapse, pelvic girdle pain, extreme exhaustion, lower back pain, sciatica...the list goes on.  But it's also a time when the hormone relaxin is working and allowing for growth and expansion.  It's a time when you are becoming the worlds most powerful vessel for growing another life!   This is a rema
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