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Some women develop frequent, regular contractions that don’t produce any change in the cervix. This condition is often called irritable uterus (IU). IU contractions are much like Braxton-Hicks, but they can be stronger, occur more frequently, and don’t respond to rest or hydration. These contractions are not necessarily normal, but they also aren’t necessarily harmful.

INTERESTING FACT:

In 1851, a Dr. McKenzie wrote a piece in the London Journal of Medicine describing the condition. He started by remarking on the dueling titles of the time— hysteralgia and irritable uterus. The latter coined by a Dr. Gooch in 1831 

In the early 1800’s, “irritable uterus” was actually used to describe a condition in non-pregnant women and unrelated to contractions!

The HEALTHLINE.COM states that:

"There have not been many studies done on IU and pregnancy. In 1995, researchers explored the link between IU and preterm labor and published their findings in the American Journal of Obstetrics and GynecologyTrusted Source. They uncovered that 18.7 percent of women with uterine irritability experienced preterm labor, compared to 11 percent of women without this complication.

In other words: Irritable uterus contractions might be annoying or even scary at times, but they are unlikely to significantly increase the chances of your baby coming too early."

What causes an irritable uterus?

Many woman struggle with urinary incontinence post birth....firstly it is completely normal and extremely common. It is caused from being pregnant and giving birth stretches the muscles of your pelvic floor — (the muscles that keep your bladder closed). Weakened pelvic floor muscles can’t stop your bladder from leaking. This leaking happens mostly when you cough, sneeze, lift or exercise. You may also find that you can’t wait when you want to pass urine. (It;'s known as stress incontinence)

The pelvic floor consists of layers of muscles that stretch like a supportive hammock from the pubic bone (in front) to the end of the backbone.

By performing pelvic floor exercises, you can strengthen the muscles. Pelvic floor muscle training will help the body cope with the growing weight of the baby. Healthy, fit muscles before the baby is born will mend more easily after the birth and helps to reduce or avoid stress incontinence after pregnancy. All pregnant women should do pelvic floor exercises, even if you’re young and not suffering from stress incontinence now.

If the pelvic floor is not strengthened and possibly even assessed there is a strong correlation to it rearing its ugly head during menopause. It has been found that if woman continue to do pelvic floor exercises post birth and see a woman's physio to assess the functionality then the rate of pelvic floor issues or incontinence during menopause decreases. So squeeze those kegels post birth to save your future self some embarrassment.

Hugging meditation, made famous by Zen Master Thich Nhat Hanh, is rooted in the belief that a good hug can have transformative effects. 

Thich Nhah Hanh is a Vietnamese Buddhist monk, teacher, author, poet and peace activist who now lives in France. His graceful and simple way of conveying his teachings has helped made Buddhism and meditation appealing throughout the world. 

"When we hug, our hearts connect and we know that we are not separate beings," Hanh writes. "Hugging with mindfulness and concentration can bring reconciliation, healing, understanding, and much happiness."

How the to do the ‘three hug’ practice:

1. Begin by recognizing the other person.

Start by bowing toward the other person as a way of acknowledging their presence. Then bring yourself fully into the moment by taking three conscious breaths.

2. Go in for the hug (and keep your breathing in mind).

A quick pat on the back won’t really do the trick here. Instead, hold the other person in your arms for three deep breaths. Hanh writes that the first breath should be devoted to you honoring your presence in the moment. The second should honor the other person, while the final breath should be focused on feeling happy and grateful for your togetherness.

3. End with gratitude.

After you release each other, finish the experience by bowing again to express thankfulness for the other person.

According to the practice, you have to really hug the person you are holding. You have to make him or her very real in your arms, not just for the sake of appearances, patting him on the back to pretend you are there, but breathing consciously and hugging with all your body, spirit, and heart. Hugging meditation is a practice of mindfulness. “Breathing in, I know my dear one is in my arms, alive. Breathing out, she is so precious to me.” If you breathe deeply like that, holding the person you love, the energy of your care and appreciation will penetrate into that person and she will be nourished and bloom like a flower.

“When we are mindful, deeply in touch with the present moment, our understanding of what is going on deepens, and we begin to be filled with acceptance, joy, peace and love.”

— Zen Master Thich Nhat Hanh

We have previously shared the benefits of mindfulness in motherhood and why it can be helpful to anyone. Each post shares a different strategy to use to bring you in to the present to calm your thoughts and engage you conscious being.

Support in bras is oh so important.

Did you know:

That a pair of D-cup boobs weigh in at 7 to 10kg. “That’s more than enough to pull your trunk forward, force you into a hunched-over running posture, decrease your stride’s efficiency, and up your risk of injury,” McGhee says.

If you haven’t noticed, pretty much the only thing keeping your breasts up during a run is your bra’s shoulder straps, which take a lot of weight. When straps are thin, the pressure can be so great they not only leave dents in your shoulders but hit the brachial plexus nerve group, causing numbness in the pinky fingers.

We recommend a razor back or full back and should support for high-intensity exercise.

How much your boobs bounce depends almost entirely on breast size and elasticity of the skin covering your breasts, McGhee says. However, skin tends to lose its elasticity with age and “excessive breast bouncing.” So, the more your breasts bounce, the more they will bounce during future runs. Add in breastfeeding or post breastfeeding and your lady friends could be dragging on thin ice mid run….

How much do breasts bounce? Measuring the bounce of both bare and bra-covered breasts during treadmill workouts, McGhee found the average 38D moves about 13cm from top to bottom during running. Smaller breasts bounce about 7.5cm, which can still be uncomfortable. And breasts don't just bounce in an up and down motion; some larger breasts bounce in figure-eight shapes.

While they can’t completely eliminate bouncing, high-support sports bras can cut the range of motion in half (approximately), McGhee says. The goal is for the breasts to move in unison with your torso and not bounce independently of one another.

During pregnancy there is evermore of a concern. When you're pregnant, your body has very high levels of oestrogen and progesterone, hormones that stimulate your breasts' milk glands and milk ducts, respectively. The result of all this can be a big change in bra size, but growth usually slows or stops at the end of the first trimester. No special foods, massages, exercises, or creams affect breast growth during pregnancy, so spend your money on a good supportive bra instead. 

To train or not to train....

Generally if you have been doing CrossFit of F45 for a period of time prior to pregnancy you are ok to continue and scale/modify the activities. This is of course if you have no medical problems and have been generally cleared to from your doctor.

The BOXLIFE magazine sums up some great myths around this topic.

MYTH OR FACT? “Women should scale their workouts while they are pregnant.”

The most important thing for the woman to remember is to listen to her body. Each day will be different and certain movements may begin to feel awkward or uncomfortable. The competitive nature of CrossFit can cause women to feel frustrated when their bodies are telling them to slow down. Remember: It’s only for nine months!

What modifications should be used no matter what?

Whether you’re pregnant or not, form is king. Form should never be compromised when performing a lift or during a workout. As a woman’s belly grows, it will be impossible to maintain an optimal bar path. This means there will come a time where a switch to kettlebells or dumbbells is called for. Also, pregnant women release a hormone called Relaxin which causes ligaments to be looser and can affect balance. Therefore, movements such as box jumps should be avoided after the first trimester. Double-unders, for example, should be left to each individual and how she feels on the given day.

MYTH OR FACT? “Intense workouts will harm the baby.”

Intensity is a relative term. Exercise is very beneficial to your baby. Mom and baby share everything, including hormones. If mom releases endorphins while exercising, baby will reap the benefit as well. Studies also show that moms who exercise during pregnancy have larger placentas which mean more oxygen exchange for the baby.

MYTH OR FACT? “I need to monitor my heart rate when working out during my pregnancy.”

This is also an outdated fact. It’s more important to listen to your body and take breaks as needed. Over the course of a pregnancy, a woman’s blood volume increases by as much as 50%! This is why women feel short of breath during workouts a lot sooner than they are accustomed. Every minute on the minute (EMOM) workouts are great for pregnant CrossFitters as it gives them built-in rest.

MYTH OR FACT? “My diet needs to change tremendously.”

That depends on what you were eating before you were pregnant. A Paleo or Primal diet is ideal for pregnancy as it ensures that moms are getting adequate protein, minerals and good fats. The best book I’ve read on this subject is “Beautiful Babies” by Kristen Michaelis.

MYTH OR FACT? “I just found out I’m pregnant and want to start CrossFit to start living a more active lifestyle. Is it safe for me?”

Newly pregnant women have asked me this very question. I think the functional movements we do in CrossFit are definitely beneficial for pregnant women. However, if you’ve never done it before, I recommend you find a personal trainer or coach who truly knows about the pregnant body. Have them work with you one-on-one. I design programs for women with little to no CrossFit experience as well as those with many years under their belt. Beginners can benefit greatly from some of the basic movements, but I would not recommend that a newbie jump into a CrossFit class newly pregnant!

MYTH OR FACT? “Miscarriages are more likely if you CrossFit.”

It’s hard to know what exactly causes a miscarriage. It’s also easy for women to blame themselves for something they did, something they ate, etc., when sometimes nature just has other plans for us. I know many newly pregnant moms worry about this, but I would say, again, take it easy for the first trimester. You may feel tired and nauseous or you may feel awesome. Each day is different. Use this time to move your body and release endorphins, even if it’s by walking or doing something lighter until you feel more confident jumping back into a workout.

Just tell us…Is it safe to CrossFit while pregnant?

As with any exercise, as long as you’ve been doing it for at least six months prior to pregnancy, you should be fine. The functional movements we do in CrossFit are extremely beneficial for helping women get through labor. Squatting is one of the best exercises for the pelvic floor and tends to help CrossFitting mamas have shorter pushing times.

I tend to be conservative when it comes to some of the more “controversial” topics regarding pregnancy. For example, I am adamantly opposed to going upside down while pregnant. It’s one of those instances where you will probably be OK, but what if you aren’t? Why risk it for a handstand push-up? I think it’s important to take a step back and put it all into perspective. Women must also remember not to compare themselves to anyone else. Just because your friend is doing muscle ups while pregnant doesn’t mean it will feel OK for you. Listening to your body each and every day is key.”

 The BARBELLPHYSIO.com recommends not doing the following exercises:

1. Bench press

Despite the common misconception otherwise, resistance training is actually very beneficial for pregnant women. But one situation you should avoid is lying flat on your back for too long, especially as you advance into your second trimester and the weight of the uterus puts pressure on the major blood vessels running alongside your spine. Replace the bench press with an incline dumbbell press to avoid this issue.

2. Sit ups

Although exercise during pregnancy is definitely good for you, the muscles of the abdomen are being put under considerable strain as the baby forces them to stretch and thin. Side planks and Pallof presses are good alternatives to sit ups with lower risk.

3. Push ups and burpees

Although your body is still capable of doing these in muscular terms, the simple mechanics of the situation may well defeat you as your rapidly growing belly starts to press the floor. Luckily, all you need to do is raise the upper part of your body, either on a bench or bars, to give yourself enough space to enjoy these CrossFit basics.

4. Snatch and clean

Again, this becomes difficult due to the sheer mechanics of your protruding abdomen as pregnancy progresses. Perform the power version instead and then move to squatting under control.

5. Pushing your personal best

OK, so this isn’t a specific exercise, but it’s pretty much the bread and butter of CrossFit, so it’s worth addressing. Although the old ‘don’t let your heart rate rise above 140 bpm’ myth has almost completely died out, there’s a consensus that putting your body under too much stress while exercising may be uncomfortable for your growing baby as his oxygen levels drop.

While you are breastfeeding you should drink extra water, but you don’t need to overdo it. Hydration while breastfeeding should follow the commonsense “in and out” principles of hydration: If you use more fluid, you must take more in.

“Lactation involves specific physiological responses of the mother and requires both an increased supply of nutrients and water (IoM, 1991).

Breast milk contains, on average, 87% water (EFSA, 2010), water content varies depending on the time of day. During a single breastfeeding episode, foremilk (the milk obtained at the beginning of  breastfeeding) has higher water content and keeps the infant hydrated, whereas hindmilk (milk released near the end of breastfeeding) contains two to three times more fat than foremilk (Riordan and Wambach, 2009).

Since breast milk is produced using maternal body water, a milk volume of 750 mL/d at 87% of water equals a significant extra water loss for the mother, compared to the daily normal losses. Maintaining water balance can therefore be challenging for lactating women.”

Surprisingly enough if you consume more water your breast milk production does not necessarily increase(like my mother told me) instead the maternal health suffers and becomes at risk of dehydration.

Here’s how to get the right amount of water to maintain hydration while breastfeeding:

• Drink enough water to quench your thirst plus a bit more, since thirst is not a completely reliable indicator of fluid needs.
• Carry a water bottle with you in your diaper bag like this one from @realactivemovement

I get in the habit of drinking a glass of water every time I breastfeed, plus a couple more each day. Try to keep with the principle of when baby drinks, mother drinks. Mums who train also need more water due to replacing the extra bit from sweating it out as well!

Yes you read right....have you ever noticed that post pregnancy your bum seems like a flat pancake or you are having to hitch up those jeans more than ever...Well the good news is you are not alone. There is something called ‘mum bum syndrome’ and many suffer from it.

The truth is you’re probably a bum tucker.

In fancy anatomy terms this is called a posterior pelvic tilt – where your butt tucks in and your lower back flattens.

It’s super common for this to happen during pregnancy because there’s a lot of baby sticking out the front of you so – if you’re not working on corrective exercises throughout your pregnancy – the pelvis tucks under to balance that weight.

Fast forward post-pregnancy and your ligaments and muscles have become lengthened and weaker due to the extra weight...

The good news is that ‘Mum Flat Pancake Butt’ doesn’t have to stay forever and you can correct it. Below are some tips we found to help correct this area:

Stand Up

Sitting does nothing to build the glutes and everything to make it flat as a pancake and let’s face it, we spend a lot of time sitting these days don’t we? Minimizing the amount of time spent sitting is critical to maintaining a healthy backside!

Walk

To make up for the amount of time we spend sitting, many of us head to the gym to burn some calories while often choosing high-intensity activity that may not be well suited to our body, especially after having a baby.

One of the best exercises out there is walking, particularly hill walking. Walking is low impact and when you add in the incline of a hill, it really blasts those glutes into high gear along with revving up the cardio!

Bridges

One of the best glute exercises out there is the bridge and this can be done during pregnancy with a wedge and as early as the 2nd week postpartum.

As your strength increases you can also add some resistance with a sandbag on your pelvis and once your pelvic stability is on track you can also up the challenge by performing the movement with one leg off the ground and extended.

Hip Extensions

These can be done standing or on all fours (however I don’t recommend being on all fours during).

You don’t need a fancy piece of equipment – you can simply use your body weight or you can tie a theraband around your ankles to add some resistance.

Squats

Squatting is a great glute builder and is also a movement that will be done over and over and over as you bend down to pick up your babe or toddler (or their toys, or spilled food, or…).

Squatting can be done (and should be done) during pregnancy and within a few weeks postpartum. The range of motion can be modified but you want to aim for a nice deep squat with the tailbone un-tucked and your pelvis in neutral (keeping the small curve in your low back).

There are many glute exercises out there but these versions offer versatility both before and after pregnancy. They help maintain and build up the glutes while also encouraging the sacrum to stay un-tucked which is key to avoiding and curing mum bum syndrome!

So as you can see we like big butts post pregnancy so get those glutes moving and pelvis tilting....

Written by Joanne Shepherd for bodyandsoul.com.au

Can’t find the time to exercise? Make your newborn, baby or toddler, part of your routine, says this mum and personal trainer.  

One of the hardest things when you become a new mum is making time for you. Actually, in a way, it’s one of the more important things because if you don’t look after yourself then the rest doesn't function very well.

When you’re a brand new mum it’s important to get fresh air and get the main body systems working. It helps to increase the rate of postnatal recovery, improves muscle tone, circulation, digestion, mood, sleep patterns and so much more.

Once your doctor has cleared you to exercise there are a range of options. The opportunities are endless so depending on the age of your children here are some other ways to fit in some exercise with your little ones in tow.

NEWBORN

Putting the baby in the stroller and doing a bench to bench workout

At your local park or equivalent, complete an exercise then walk to the next park bench and complete a set of the next exercise. An example could be as simple as the following: static lunge whilst holding the pram (10 each leg), Bear crawl across 10m up and back, incline push-up, sprint, tricep push up, squat pulse, mountain climbers. (At each bench perform 10 -15 reps).

Make the most out of your baby carrier

Most newborns love the Baby carrier. I remember days where the baby was strapped to me 24/7 which made it hard to get anything done. But by placing them in the carrier you can still do a workout. It is a great way to ease back into exercise and can be done anywhere or anytime. Examples of exercises that you can perform are walking lunges, sumo squats, torso twist and punch, the chair dip, hip-raisers, wall sit, standing donkey kick (leg raiser).

Postpartum the most important thing is to listen to your body, work from inside out and focus on core, pelvic tilts and Kegel exercises.

BABY

As the baby starts to become more aware of the surroundings and enjoy the time outside there are a number of extra options that you can include into your daily workout schedule. Setting a positive and healthy example from the beginning is so important. Remember monkey see monkey do!

The stroller

You don’t need gym equipment to get you started - the stroller is a great option! You can include sit ups by keeping feet on the stroller and doing peek a boo, plank/reach and tap on either side of the stroller, side and back leg lift, squats to calf raisers, lunges, one leg flute bridge/lift, push-ups, knee lifts, back leg lift to front leg crunch.

The mat

A mat is another option where the little one can have tummy time or lay on their back kicking about while you perform a sequence of exercises. They particularly like the push up and planks as you can make it into a game. It is also a great bonding time as you have no other distractions and focus the attention on them (it also takes the pain of the exercise away.)

Examples of mat exercises are leg lifts, baby weight bridge hip thrusters, Russian twist with baby, superman, side plank, extended leg lift. Some higher intensity options include burpees, reverse crunch or high knees. Yoga and Pilates is also another good mat option to include the little one in.

TODDLER/OLDER KIDS

As children grow into the next stage they like to mimic and feel part of the workout. This is great bonding time and is also demonstrating a positive and healthy role model.

A partner workout

This is a great way to get them to burn off some additional energy. Doing exercises like squat jumps, incline push-ups, burpees, sit up hi 10’s, plank and feet taps. Your child may even have some creative ideas of their own! Anything to get the body moving.

The Park/Playground

Park and playground equipment offer great exercise options including: pull ups on the monkey bars or leg hangs and lifts. The slide is a good tricep dip option. You can use a curved ladder to do incline push-ups or hanging row. The swing can be used to do a plank tuck or Bulgarian split squat.

The options are truly endless, but the benefits from working out with kids gives you the well-deserved time for you, great bonding time (they pick up on the positive vibes from you doing something for yourself), you are setting a positive lifelong example and it can benefit their muscular and motor skills at the same time. Realistically it is ourselves who put the barriers up to exercising once we have children. Remember ‘the first step is often the hardest’ and ‘where there is a will there is a way’.

Joanne Shepherd is a personal trainer and founder of Mummactiv

After the oxytocin wears off….

Let’s be real for a second. Let’s stop and reflect on what you’ve done. YOU GREW A HUMAN! So to me, you are in fact a Superhero! Whether you home or hospital birthed, whether your baby came out through the sunroof or not, whether you breast or bottle feed, your baby is here and earthside because of you. When was the last time you gave yourself a pat on the back for that?

From the shitty nappies and vomiting, to PND and sleep schools, to bizarre mothers groups and unsolicited parenting advice, mothering is a right of passage that stretches not just your belly but your soul to grow.

The oxytocin wears off, the delivery of home made meals and new baby gifts stop. You’re neck deep in forever washing and sleepless nights and right there perhaps some doubt about your life direction comes up. You stare in the mirror potentially at this new body you judge and loathe, resenting the biological privilege that just railroaded life as you knew it. And that’s the moment, right there where you can catch yourself, and the negative self talk. Where you connect and redirect with you again (just like you will with your toddler in the years to come, thanks Dr Dan Siegel!) because this is where it gets better.

Yes your pelvic floor will recover, yes they will in fact one day sleep through the night. Yes you will enjoy sex again, wear white, and even another babe if you choose to do so. You’ll be stronger, fitter, wiser and more full of love than ever before.

As a Mother you are the embodiment of grace under pressure. Alongside congratulating yourself for carrying and delivering your babe, celebrate the fact that you are keeping your babe alive! You’ve acquired new skills like being able to pick things up off the floor with the big toe hook and flick method and you now have this quiet understanding of women in a new way that you may not have experienced before.

This babe of yours took time to grow and it takes time for the body to recover and that’s ok. Thank your body. Be kind to her. Love her and celebrate her. The older, wiser me would go back to tell the young new Mum me exactly this today.

CATCH YOURSELF in the now. Be present to the sweetness and stillness of every moment, chaotic, wild and wonderful. Simply feel your feet on ground beneath you and become the witness to the sensations and flow of your breath. Inhale. Exhale. Repeat.

Affirm and say…

I AM AMAZING.

I AM LOVED, HELD AND SUPPORTED.

I AM AN INCREDIBLE MOTHER.

I AM ENOUGH JUST AS I AM.

And remember the great mothering Mantra, this too shall pass.

BIO

Laura is a Mother, Lover, Seeker and Yogini. She wears lycra as part her living!  She is SAMA Studio’s Founder and Principal teacher,  facilitating Yoga classes, retreats, workshops and Yoga Teacher Training. Find and follow her on the below links or catch her teaching at Ekam Yoga Festival this year:

https://www.facebook.com/samastudio.yoga.healing/

https://www.instagram.com/samastudio_yoga_healing/

http://samastudio.com.au/

First introduced to Yoga around 10 years of age and has fond childhood memories of chanting the Gayatri Mantra, meditating, gazing at paintings of Hindu deities and playfully hanging upside down.

By 2007 Laura was a regular student of Yoga. In 2008 her interest in Buddhist philosophy and mindfulness practices led her to taking vows with HH 14th Dalai Lama. Teaching Yoga has been her full-time profession since 2013. She is a Yoga Australia Level 2 registered teacher.

Laura’s motivation to share the gifts the practice brings with others is in service to cultivating and strengthening a greater sense of Kula –Community of Heart. Having experienced first-hand the support a Yoga practice offers in times of trauma, illness and injury, Laura hopes to inspire and connect students to the wisdom and intelligence of their own bodies moving. To feel and know the resiliency and courage of one’s own Spirit.

Known for helping students connect to the intelligence of alignment, she progressively builds students to meet their edges – be it in a flow, alignment or restoration class. She shares in a fun and light-hearted fashion, without skipping the particulars, weaving mythological storytelling and philosophy throughout.

Contrary to some opinions, working out as a breastfeeding mother does not affect milk supply. There are studies that show that the taste of your milk may change due to lactic acid levels in breast milk after vigorous exercise. But don’t worry – this does not make the baby unwilling to breastfeed and it’s not harmful for baby! Lactic acid disappears quickly from breast milk, even after a strenuous workout.

But, keep in mind you’re probably safest with a workout plan involving moderate activity. Research has shown that exclusively breastfed babies of mums who regularly exercise grow at the same rate as mums with a more sedentary lifestyle, which means breast milk is nutritional whether you work out or not. Remember that your body also has to work to make breast milk in the first place, which burns calories—an extra 400-500 calories a day on top of that. Making up those extra calories with healthy snacks in general, and even more so if you happen to be working out.

Studies have shown that exercise and breastfeeding can be combined without affecting milk supply. La Leche League International suggests the following when exercising while breastfeeding:

• Wait until the baby is at least six weeks old or more.
• Start the exercise slowly and gradually.
• Be sure to consume liquids to replace those lost by sweating.
• Some kinds of exercise can be done with baby.
• Walking briskly, mild aerobic exercises, and water exercises are ideal in the beginning.
• Other good exercises for later on are swimming

Remember also: 

〰️That hydration is key when you’re exercising as a breastfeeding mum. Don’t forget to drink plenty of water before, during, and after your workouts.

〰️Consider getting a supportive high-impact bra as your breasts may change significantly from pregnancy to post-pregnancy and through breastfeeding and your old sports bras might not do the trick anymore. A bra with adjustable straps will help accommodate the changing size of your breasts throughout your journey. You can also try investing in one of our nursing sports bras that have easy flaps that open when you need to breastfeed or pump.

〰️Pumping or feeding before an exercise class will also help to keep the size in check.