Postnatal Fitness - When can you start exercising again?

Postnatal Fitness - Healing your body comes first.

“Slow is fast when you’re making a return to activity postpartum. You need to build that baseline first, hone that foundation, so that you CAN make a strong return. 
So that you are setting yourself UP, not setting yourself BACK by the choices you make postpartum.”

— Brianna Battles

It is so important to take the time to rehab and retrain postpartum.

You will get back to doing the things you love.

But build that foundation FIRST.

I experienced a traumatic birth with my first child.  Forceps, vacuum, episiotomy and 6 weeks later, my GP gave me the green light to exercise. And so I did. Running. Bootcamps. Crunches. All of it. I did not heal my core and pelvic floor before starting back into exercise and until recently, I was still feeling the consequences. I want you to do better. I want you to be able to do all that you want to do. Symptom free. But it takes a little bit of work to get there. 

After a very long and difficult labour, this little light came into the world.

Many women will suffer from some form of pelvic floor dysfunction and they may not even be aware. Or they are aware, but think that it's just part of their new normal. Urinary incontinence, diastasis recti, pelvic organ prolapse, etc. are common but NOT normal.

I get asked the question a lot. "When can I get back to running, my regular HIIT classes, yoga classes?"

Well, that depends.

How are you feeling?

Are you getting enough sleep?

Do you have any pelvic floor dysfunctions?

Do you leak when you run?

Do you have Diastasis Recti?

Pelvic Organ Prolapse?

If the answer is yes, you probably need to scale back. You need to work on strengthening your inner core before you get back at it. (and see a pelvic floor physio!)  

What if you don't have any symptoms?

Well, that depends too.

How do you feel after you go for a run?

Or a spin class?

Or a bodyweight home workout?

Do you feel like you're D.O.N.E. for 3 days afterwards?

Are you so sore that it hurts to pick up your baby?

Well, then you might want to rethink your exercise choices. Was that class/run worth it? Was that 45 minute sweat worth a day of exhaustion?  

I get it. Sometimes we need that sweat. We need the mental release that exercise gives us. But could you change up your exercises in that postpartum phase? What about walking up a hill or walking stairs? Great for the gluts and you can get your heart rate up. What about giving yourself another month or two and making sure that you're good to go before you get back at it. What if you modify for just a little while longer?

You can and will get back to doing what you love. But take some time to heal, recover and rehab FIRST!  

And enjoy that snuggle time with your baby. It really does go by so fast.

6 weeks old snuggles.

The Benefits of Postnatal Fitness

1. Increases rate of postnatal recovery when done in a safe manner
2. Radiates positive self-image and confidence
3. Reduces rates of postpartum anxiety and depression
4. Increases range of motion, strength, and flexibility
5. Brings attention to core strength and posture which often is hindered by carrying and feeding a new little one.
6. Increases cardiovascular health and improve bone mineral density.
7. Provides an opportunity to be active while bonding with baby
8. Provides a social outlet meeting other moms in the community

Postnatal exercise offers a whole range of benefits for new moms. However, it’s important to remember that you should always consult with your doctor before starting up an exercise program.

As well, I HIGHLY recommend seeing a Pelvic Floor Physiotherapist after your delivery. 

There are classes at big gyms where the instructor doesn't know that you have a 12 week old baby. Where there are too many people for them to give you modifications.  

There are also a lot of trainers who know what to look for, what to ask and what to modify. I teach classes in Calgary but there are other postnatal fitness specialists all over the world who can help you too. Don't assume that because you can bring your kids that the instructor knows the ins and outs of postnatal fitness. Ask the questions! 

Every body is different and we can determine a safe route for you.

You can and will get back to doing what you love. But take some time to heal, recover and rehab FIRST!  

Do you pee when you sneeze? Top THREE things to do if you suffer from incontinence.

Do you pee when you sneeze or cough? When you laugh too hard? How about when you run or skip? When you lift something too heavy?

Are you afraid to hit a new class at the gym because you think you'll wet your pants?  

Do you jump on a trampoline with your kids?  Or do you stay off for fear of peeing your pants?

I am constantly hearing moms joke about peeing their pants, but you know what? 

LEAKING IS NOT NORMAL!

Urinary incontinence is very common, but it is NOT NORMAL!  
 

Urinary incontinence affects over 1 in 3 women in their lifetime.
 

ONE IN THREE!

But there are ways to FIX it!  

First up, make an appointment with a Pelvic floor physiotherapist so they can assess what's going on. It may be the years of contracting your pelvic floor muscles that you can't relax them. Or it may be they are too weak. Or maybe it's something else.... Either way there are many things you can do to help the situation! 

Being pregnant ALONE puts significant pressure on your pelvic floor. No matter what your delivery looked like, your pelvic floor is now changed. Then if you add in some tearing... or forceps... or episiotomy...during labour, there is some serious damage. 

Typically your GP might send you on your way at your 6 week check up. This is NOT OK! You need to rehab and retrain those muscles. Just as you would with any other surgery of any other body part.  

Your pelvic floor is part of your core system.  And if you're leaking, that means your core system as a whole isn't working well, not just your pelvic floor. The core system includes your diaphragm, transverse abdominis and mulitifidus (back muscles) AND the pelvic floor. This whole system needs to be working together, communicating with one another to be working as an effective unit.

Even if you've had a C-section, your core system has been compromised... which means you need to work on retraining the system as well.  

Jumping on a trampoline with your kids is not something you need to avoid for the rest of your life.

One of the main things you can work on is the core - connection breath. You can read more about the Piston Breath on Julie Wiebe's website.  http://www.juliewiebept.com

Give this a try:

Take a breath, filling your whole core. Imagine the bottom part of your ribs to be an umbrella. Now as you fill with air you open that umbrella while opening up your hip bones. At the same time relax your pelvic floor.

Start your exhale, lift your pelvic floor - slightly - while bringing your hip bones back together. Exhale all the air out and imagine closing the umbrella.

Try it laying flat on the ground with your hands over your ribs, so you can feel the movement on your hands.

Mastering that breath and core connection is important. It won’t be something you have to do forever. Practice makes perfect and it will eventually become more automatic.

Check your alignment when you are wearing your baby. Bum untucked. Ribs over hips.  

Another thing to keep in check is your posture and alignment.

Think about having your ribs stacked over your hips.  

A LOT of us are either one of the following:

• Bum tuckers. Ribs are leaning backwards and bum is tucked under.

...or...

• Rib thrusters.  Ribs are thrust up and out and the back is over-arched.

When you have your ribs stacked over your hips, you are in a better position for proper breathing and movement.  And it helps create the optimal intra-abdominal pressure in your core.  

But you don't have to be perfect ALL the time.  Life happens.  We have to pickup our toddler while simultaneously feeding our baby. Or we have to pickup the baby with groceries hung over one arm. It's important to think about it, recheck and re-align. But don't beat yourself up if you find yourself in alignment that's not neutral all the time.

“If you leak while you run, you are leaking more than just urine. You are leaking energy, strength and athletic performance.”

— Julie Wiebe

You don't need to live with incontinence.  Whether it be when you're laughing, coughing, jumping rope, or running, it doesn't need to be your new normal. Here's what you should do. 

1. Book your appointment with a Pelvic floor physio therapist.
2. Master your core-connection breath.
3. Check your alignment.

And fire me a message if you have any questions or need a recommendation for a PT in your area.  The fact is, it's not going to get better as you age.  You need to do something about it now.

You can get back to life without leaks.  It will require a little bit of effort.  But aren't you worth it?

My Postpartum Running Story

Post-race Snuggles

This is a picture of me, my scrunchy and my first child, when he was three months old. I just finished running part of the Banff Ekiden Relay. A 42.2km relay race, split into five sections. I ran the fourth leg - a 5.9km race with, as I recall, a stupid hill somewhere in there.  

My running buddy Jen and I after the race

I look at that picture now and think: "What the hell was I thinking?"  

You know what I was thinking? Get the pre-baby body back. Get back to the fitness level I was at before I was pregnant. Go out, get that heart rate up and sweat! My doc gave me the OK at 6 weeks, so why not?

Josh's birth was traumatic. After many, many hours of labour, forceps, vacuum, episiotomy, and in the end the doctor yelling "We need to get the baby out NOW" the little bugger came out screaming and healthy. I went about my business and at 6 weeks, my doc said - "Yep, you're good to go." So I started running again. And I joined a stroller bootcamp. And I leaked when doing any running or jumping. But I thought it was normal. I thought that's just what happened after a baby. There was no mention of pelvic floor recovery, rehab or safe postnatal exercises. No talk of pelvic floor dysfunction. Nothing about how the hormones (and breastfeeding) affect your body. Nope. 10 years ago - nothing. Everyone applauded me for getting back to it so soon after he was born.

The urinary incontinence wasn't horrible, and it got better. But until recently, NINE YEARS AFTER THE BIRTH OF MY SON, I still leaked when running or doing certain jumping exercises. Not a lot.  But that doesn't make it right. Or normal. So, I saw a Pelvic Floor Physiotherapist and practiced Julie Wiebe's Piston breathing strategy, and I have resolved my issue.  

But you know what? Even if you're not experiencing symptoms, it doesn't mean you can't create them. You may not leak now, but you may be gripping and holding tension in your pelvic floor. This can lead to pelvic floor dysfunctions in the future. EVEN IF your baby was delivered by C-section.

I SHOULD HAVE BEEN...

• Taking the time to heal and enjoy those first few months
• Connecting my core and pelvic floor
• Walking with my baby (or without him!) 
• Working with a pelvic floor physiotherapist
• Strength training, with proper alignment and breathing 

For me, and my postpartum recovery, I should not have been running. I should have focused on recovery and rehab so that I could get back to running without symptoms!

One Day Old

This is not to say that every mother is like me. This is my story and everyone's is different. But what I've learned over the years and what recently has been the focus of the Pregnancy and Postpartum Athleticism course is that POSTPARTUM IS FOREVER. And that...

"Slow is fast when you're making a return to activity postpartum.  You need to build that baseline first, hone that foundation, so that you CAN make a strong return.  So that you are setting yourself UP, not setting yourself BACK by the choices you make postpartum." - Brianna Battles

You CAN get back to doing the things you love.  

Take your time.  Have patience.  You will get there.

- Maria

Welcome to my new website

I started my business when my kids were little and required a lot of my time during the day.  It has been a wonderful opportunity for me as it has given me tons of flexibility.  Evening classes and personal training fit into our family life.  It started off as a part-time gig - something I've done on the side, when time allowed. Over the years, my business has grown, and so have my kids.  Life - work balance has shifted as they need me less during the day but more at night with their various activities and my volunteer commitments.  

But as my kids and my business grew, I knew it was time to invest and refocus.  My first step was becoming a postnatal fitness specialist through the work of Jessie Mundell.  Since then the learning has been endless.  I have immersed myself in the world of pre and postnatal fitness and have completed Brianna Battles 'Pregnancy and Postpartum Athleticism Course.'   

It shocks me that after a woman grows a human being that she is often sent on her way at her 6 week check up.  There is very little discussion of pelvic floor dysfunctions.  When you compare that to any other surgery - there is typically weeks, if not months of recovery and rehab.  But when one has a baby, there is often nothing.   And because there is no discussion after the baby is born, there is very little education available to the mother.  European countries have had pelvic floor physiotherapy available after birth for years.  But yet, in Canada, we are only just now learning about this option.   And because the education is not there yet, these topics seem taboo.  People are afraid to talk about their diastasis recti, their urinary incontinence or their heaviness or pressure in their pelvic region.  

So let me say it here.

It is NOT NORMAL to pee when you sneeze, cough or run.  
It is NOT NORMAL to have pain during intercourse.
And it is NOT NORMAL to feel pressure or pain in the pelvic region.
These are all COMMON, but they are not NORMAL.

Pelvic floor Physiotherapists can do an internal exam to determine what the issue is for you. Every woman who has had a baby should make an appointment with a Pelvic Floor Physiotherapist.  (and if you need help finding one, let me know.)  

I am passionate about this because the more I talk about it, the more I hear from women who are experiencing these things and have done nothing about it. Because they are embarrassed about it.  OR they didn't know that there were options for them.

I am passionate about this because NINE years after the birth of my son, I took the time to see a pelvic floor physiotherapist and started the rehab process for my urinary incontinence.  My dysfunction wasn't huge, but it was there when running.  And I just thought it was normal.  But its NOT and there are things you can do to fix it.  

I am passionate about this because I started intense exercise WAY too soon after both of my children were born because I was in quest of my pre-baby body.  I now know there is so much more to motherhood than losing the baby weight. So much more to life than focusing on the scale.  

I can help with the healing of the postnatal body.  I can help women get back to doing the activities that they love, pain free and symptom free.  But it's SO important to rehab and recover the core and pelvic floor FIRST before moving on to more intense exercises.  This could be the first couple weeks or months after the baby is born.  OR it could be years.  Because if the issue wasn't fixed previously, it's most likely still an issue.  Postpartum is forever.

Welcome to my brand new website! Take a look around, register for a class or session, read testimonials collected from clients, or contact me with any questions!