Join our Core Restore Workshop with Special Guest Kim from Appreciating Health

Whether you had a baby 10 weeks ago or 10 months ago, this workshop is for you. 

 

Join us on Friday, February 6th and learn the fundamental Do's and Don'ts of Core Exercises after baby.

 

Many women experience Abdominal Separation, or Diastasis Recti (DR), after pregnancy.  Diastasis Recti is caused by intra-abdominal pressure and is a combination of the separation of the Rectus Muscle and a weakening of the linea alba, the connective tissue that connects your 'six pack'.  This connective tissue becomes weak and is unable to support your abdominal wall and internal organs.  It is also very common for DR to weaken your pelvic floor.

 

More often then not, we resume traditional core exercises, like crunches and planks, with the hopes of improving our core muscles and to 'bounce back' after birth.  However  these exercises can actually make the separation worse if you have DR, causing more weakness and leaving you susceptible to low back pain, pelvic pain or prolapsed organs. 

 

Whether you are working out at home or in a group setting, learning how to identify & assess yourself for Abdominal Separation and following the guidelines and best practices to restore Your Core is essential.  Join us for this interactive workshop and learn exactly what to do to safely exercise after and with baby! 

 

Kim from Appreciating Health will also be delivering a great session on Nutrition for the New Mom.  Learn what to eat to fuel your body to boost your energy and feed your family.

 

Register via email at fitmomdurham@hotmail.com by February 4th, 2015.

 

Hope to see you there!

 

 

How does exercise help prepare your body for labour?

If you are pregnant I am sure many people have asked you  what your plans are for your upcoming birth.  There are lots of things you can do to help prepare yourself for the big day, and we hope that one of them includes a prenatal fitness program.  There is lots of research available that supports regular exercise as a key factor in a healthy pregnancy, including an increase in energy and better adaptations to the physical demands that pregnancy brings. 

I think most of us are familiar with some of the benefits exercise has on pregnancy, but have you ever considered how exercise impacts your hormones in labour?  Maybe not, so today I thought I would share this knowledge with you!  One of the greatest advantages an exercising mother has to a non-exercising counterpart is an increase in her endorphin levels during labour.

As a Lamaze Childbirth Educator I teach families all about the normal physiologic response to birth, and we spend a lot of time learning about the four major hormones that drive labour, birth and early postpartum, especially breastfeeding. The role of our hormones in labour is fascinating to me and so I thought I would briefly explain the role of all 4 of these wonderful hormones to you!  The 4 major hormones are Oxytocin, Beta-Endorphins, Cathecholamines (Stress Hormones) and Prolactin.

The main role of Oxytocin in labour is to stimulate the uterus to contract.  When birth is undisturbed and a woman is receiving lots of emotional and physical support and can move around freely she releases lots of this helpful hormone.  As a result she typically experiences a very effective labour.  Pregnant women who exercise regularly are able to meet the physical demands of labour.  Leg strength and endurance are key!

Catecholamines (Stress Hormones) play an important role in labor too.  It's main function is to prepare and stimulate the fetal lungs for breathing immediately after birth.  However, if a mom is feeling overly stressed in the early part of labour, this self protecting hormone can slow things right down.  This is why we emphasize a lot of relaxation strategies in labour- like slow breathing, visualization and partner support.

Prolactin has been described by Sarah Buckley as the Mothering Hormone and is a huge player during late pregnancy and the post partum period.   This hormone is critical in establishing breastfeeding, but it also helps mamas and babies bond together.  Prolactin also helps a new mother establish a temperament for the monotony of motherhood. (Eat, sleep, poop, repeat.  Not necessarily the mama, but certainly the baby!)

And the last hormone is one of my personal favourites, Beta-Endorphins!  These are our bodies natural pain relievers.  During labour we release this hormone in response to an increase of oxytocin. The result is a transcending experience that helps a laboring woman better manage the discomfort and pain often associated with childbirth.   Research has shown that women who exercise regularly have higher levels of endorphins when they go into labour compared to women who do not exercise (Varrassi, Bazzano, & Edwards, 1989).  So what does this mean for you?  Less pain!  Sounds good to me :)

So if you are pregnant and would like to experience less discomfort in labour, then I hope you consider starting a prenatal exercise program! 

Here's a brief clip of me talking about some other benefits regular exercise has on labour!









Sources:
Healthy Birth Practice #1: Let Labour Begin on it's own , Debby Amis Journal of Perinatal Education (Fall 2014, Volume 23, Number 4
Ecstatic Birth: The hormonal blueprint of labour. Sarah J Buckley Mothering Magazine March-April 2002 Lamaze International Study Guide

Exercise and the common cold

January is often the time when people begin to make their way back to the gym and commit (or recommit) to their choices regarding healthy living: eat better, exercise more, stress less.  It is also the time when cold & flu season peaks.   

A nasty little bug made its way into our house this weekend and it took my eldest son down for the count.  His symptoms included a high fever, lethargic, cough, and a general feeling of malaise.   If you get the flu, you know you are not going to get out of bed to attend a fitness class.  You know that the best treatment to get over your bug would be to stay home & rest.  But what should you do if you are fighting the common cold?

There is little reason to limit exercise for minor colds, but if you do decide to exercise,  it’s probably better if you take it easy during your workout.  Consider a shorter, less intense routine.  Increase your hydration as well as food sources that are high in Vitamin C, as this vitamin may play some role in preventing and treating colds.  Finally, consider the neck check, and exercise appropriately for your condition.  If symptoms are above the neck, exercise may be an option.  If symptoms are below the neck, rest is recommended to allow time for recovery. 

Pregnant women are encouraged to consult with their primary health care provider before they engage in exercise,  before they start a fitness program or if they are feeling unwell. 

Things to remember:

1)      When we are ill our muscles are weaker, thereby increasing the risk of injury

2)      Upper respiratory and sinus involvement limits breathing

3)      The extra energy required to workout will reduce your ability to fight illness

4)      Do not exercise when you have a fever

5)      See your Doctor if your cold/flu symptoms become worse or persistent