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Listen "The Powerful Pregnancy Blueprint for a Peaceful Postpartum"
Episode Synopsis
Intro & Birth Story
Question 2: Tell us a little bit about your diverse movement background and training and how you think it helped you prepare for birth?
Movement background/training: dance, swimming, tris, strength training, mobility training, competitor and performer at heart.
Question 3:Why is movement so important when preparing for birth?
Top 3: 1. Promote ideal positioning of fetus for delivery 2. Reduce time spent in labor 3. Shorter/easier recovery, Not to mention countless benefits for baby!
Question 4: Did you follow your own programming or did you seek outside support for this new venture? Is it important to follow strict guidelines for each trimester?
I programmed my training myself. Guidelines by trimester are a good place to start. The biggest changes in training come (1) at the end of the first trimester, (2) when you start showing/feeling the effects of your growing tummy (the timing of this varies a lot from person to person), and (3) towards the end of your third trimester when your fitness has peaked and you shift into preparing for labor and delivery.
Question 5: What is one (or two lol) things that you wish you would have known going into this experience and would like to share to another first time mom or someone TTC?
First and half of second trimester nipple sensitivity!!!, you change and your circle changes, breastfeeding is not a weight loss solution, It does shrink uterus faster, It does burn a lot of calories, But most women I’ve encountered held on to 10-15lbs including me
Question 6: How did you fuel your body while pregnant and then with breastfeeding? Did you give yourself extra carbs during this time for energy and healing?
No extra calories needed in first trimester - most women eat less due to nausea or can’t keep a lot down. Exhaustion leads to less frequent and/or less intense training. Prenatals are very important in the first trimester and before if possible. HYDRATE
Second trimester 200-300 extra cals per day.
Third trimester 350-450 extra cals per day.
Cheese cravings, leafy greens aversion, ate meat, didn’t focus on diet too much.
It is way harder to eat well when breastfeeding lol. At first, you can feel your body burning through calories like crazy. I was also breastfeeding constantly.
Question 7: Was there a mindset shift you knew you'd have to make before training for birth?
Not training for performance outcomes. Shifting focus to training my pelvic floor, core, parental “ADLs” labor training in 3rd trimester, and intently LISTENING to my body,“Front loading” to make recovery faster and easier, Not being in control of my body.
Question 8: What was the most helpful content you consumed to help you prepare for your new bundle of joy? Podcasts, books, practitioners etc?
Books:
Ina may’s guide to childbirth
What to expect the first year Heidi murkoff
MUSIC and dancing lots and lots and lots of music - all kinds
Women’s health:
Beyond the pill Jolene brighten
Pronatal fitness - pronatal fitness coach
IG:
Taking cara babies
Fit for birth
Pronatal fitness
Theequiptmama
Thelabormama
Midwifemarley
Getboober
Pregnant.postpartum.athlete
Question 9: Tell us a little bit about your brand Body Articulate?
Personal training/animal flow, Body awareness, intentional movement, strength outside of the gym focused, joy of movement and an active life
Question 10: What does back to body basics mean to you?
Simplicity is the best solution, movement is the best medicine, moderation and consistency make lasting changes.
Question 11: Upcoming events or offerings…?
YouTube content (also with Chad), Gift certificates, 1:1 pre/postnatal training, NEW pre/postnatal semi personal training with videos, educational content, and personalized programming
Question 12: How can we find you?
IG/Threads: @bodyarticulate, PROnatal fitness website, StrongFirst website, Stick Mobility website? Podcast, Animal Flow website
Question 2: Tell us a little bit about your diverse movement background and training and how you think it helped you prepare for birth?
Movement background/training: dance, swimming, tris, strength training, mobility training, competitor and performer at heart.
Question 3:Why is movement so important when preparing for birth?
Top 3: 1. Promote ideal positioning of fetus for delivery 2. Reduce time spent in labor 3. Shorter/easier recovery, Not to mention countless benefits for baby!
Question 4: Did you follow your own programming or did you seek outside support for this new venture? Is it important to follow strict guidelines for each trimester?
I programmed my training myself. Guidelines by trimester are a good place to start. The biggest changes in training come (1) at the end of the first trimester, (2) when you start showing/feeling the effects of your growing tummy (the timing of this varies a lot from person to person), and (3) towards the end of your third trimester when your fitness has peaked and you shift into preparing for labor and delivery.
Question 5: What is one (or two lol) things that you wish you would have known going into this experience and would like to share to another first time mom or someone TTC?
First and half of second trimester nipple sensitivity!!!, you change and your circle changes, breastfeeding is not a weight loss solution, It does shrink uterus faster, It does burn a lot of calories, But most women I’ve encountered held on to 10-15lbs including me
Question 6: How did you fuel your body while pregnant and then with breastfeeding? Did you give yourself extra carbs during this time for energy and healing?
No extra calories needed in first trimester - most women eat less due to nausea or can’t keep a lot down. Exhaustion leads to less frequent and/or less intense training. Prenatals are very important in the first trimester and before if possible. HYDRATE
Second trimester 200-300 extra cals per day.
Third trimester 350-450 extra cals per day.
Cheese cravings, leafy greens aversion, ate meat, didn’t focus on diet too much.
It is way harder to eat well when breastfeeding lol. At first, you can feel your body burning through calories like crazy. I was also breastfeeding constantly.
Question 7: Was there a mindset shift you knew you'd have to make before training for birth?
Not training for performance outcomes. Shifting focus to training my pelvic floor, core, parental “ADLs” labor training in 3rd trimester, and intently LISTENING to my body,“Front loading” to make recovery faster and easier, Not being in control of my body.
Question 8: What was the most helpful content you consumed to help you prepare for your new bundle of joy? Podcasts, books, practitioners etc?
Books:
Ina may’s guide to childbirth
What to expect the first year Heidi murkoff
MUSIC and dancing lots and lots and lots of music - all kinds
Women’s health:
Beyond the pill Jolene brighten
Pronatal fitness - pronatal fitness coach
IG:
Taking cara babies
Fit for birth
Pronatal fitness
Theequiptmama
Thelabormama
Midwifemarley
Getboober
Pregnant.postpartum.athlete
Question 9: Tell us a little bit about your brand Body Articulate?
Personal training/animal flow, Body awareness, intentional movement, strength outside of the gym focused, joy of movement and an active life
Question 10: What does back to body basics mean to you?
Simplicity is the best solution, movement is the best medicine, moderation and consistency make lasting changes.
Question 11: Upcoming events or offerings…?
YouTube content (also with Chad), Gift certificates, 1:1 pre/postnatal training, NEW pre/postnatal semi personal training with videos, educational content, and personalized programming
Question 12: How can we find you?
IG/Threads: @bodyarticulate, PROnatal fitness website, StrongFirst website, Stick Mobility website? Podcast, Animal Flow website
More episodes of the podcast Back to Body Basics
Episode 11: Doula or Dontcha? The Positive Benefits of Incorporating a Doula as Part of Your Birth
18/06/2024
Episode 10- Hormones, Gut , & Thyroid Health: The Tests Your Doctor Probably Isn’t Doing!
29/04/2024
In God we trust