News
CrossFit In Pregnancy
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This is also an outdated fact.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:
- 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.
- 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.
- 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.
- 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.
- 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.
ACTIVE MUM PROFILE: Introducing you to Kirsty Palmer
Kirsty Palmer is a Personal Trainer and Nutrition coach. She also balances this with her beautiful 9 month old little boy.
Her passion is helping others and if you follow her on social media you will see she has quite an army of woman who are inspired by her greatness.
“Seeing the change in someone throughout their fitness journey is incredible. Not just physically, but also emotionally. They have become more confident, more optimistic, healthier and stronger in all aspects of their life.
Working with all different skill sets and fitness levels I am always working for my clients. Doing everything I can to teach them how to live and love a healthier life.
My aim is to encourage many females to love their body - feel confident in their own skin - and to enjoy the life they have by moving their body daily and feeling their body with nourishing foods!”
She is Owner and Personal Trainer of Kirsty Palmer Fitness, has coached at Team Des Fitness In Birmingham UK as well as being the author of 2 Exercise Ebooks based for gym and at home workouts.
We caught up with her recently to discuss all things pregnancy and beyond:
1.How did your exercise regime change in your pregnancy?
My weights dropped and reps increased.
I had to ensure my heart rate didn't over work through the roof like normal, so listening to my body whilst training and not pushing like crazy was a must!
I was also so tired so some days I listened to my body and had a rest day instead of working out. Don't beat yourself up, its only a season!
2.If there was a change, why? Energy, not sure about what to do etc
My energy levels were so up and down throughout my pregnancy, some days I woke up and felt like I could run a marathon and others I just wanted to sleep. Pregnancy really taught me to listen to my body and rest when I needed to.
3.What exercises did you do in your pregnancy?
Exactly what I was doing pre pregnancy as that is what my body was use to. I preferred going on the stationary bike than walking. And did mini resistance/body weighted circuits when my energy levels where high! my aim was to try move my body daily, even if it was a walk around the block, just to get outdoors and be in the fresh air!
4.Number one top training tip for mums to be?
Don't start exercising crazy and doing different movements if your body is not use to it or you have never done it before just because you want to be healthy as you have found out you are pregnant.
If you want to exercise start with walking And light cycling on the bike. Remember the stress from exercise you go through your baby does to.
5.Did you breastfeed?
Yes, and still breastfeeding - 9 months in and going strong.
6.If so, do you think your active pursuits effected your supply?
Ive never had a crazily high supply from the beginning, it's always been just enough. So I had to ease my way back into exercise and still to this day I manage 3-4 sessions per week and I am okay still to this day.
7.How did you balance feeding and exercise?? - tips
Sometimes I don't know half the things I have been able to balance out. Especially being a single mum. But for me exercise makes me feel better, and I honestly can't live without it. Its been my form of me time. I have been demand feeding from day one so once I feed Elijah I know I have a good hour to workout from home, or even when he sleeps, I do a quick workout. Every day is different. So I just go with the flow and how I am feeling!
Head to www.kirstypalmer.com to find out more about this inspiring mumma.
Mum Bum Syndrome: Aka FLAT BUTT
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....
The Great Mothering Mantra, This Too Shall Pass.
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.
Mindfulness and Mental Health
Perinatal (During pregnancy) and Postnatal (New baby) stress has been found to have associations with adverse maternal and infant outcomes.
Mindfulness training may offer a safe and acceptable strategy to support perinatal and postnatal mental health. Mental health is a serious illness that affects up to one in five expecting or new Mums and one in ten expecting or new Dads...It is never a failure or a weakness to ask/seek help. Sometimes post or prenatal mental illness can hit you like a tonne of bricks- out of the blue and for no reason.
“Mindfulness exercises are ways of paying attention to the present moment, using techniques like meditation, breathing, and yoga. Training helps people to become more aware of their thoughts, feelings, and body sensations so that instead of being overwhelmed by them, theyâre better able to manage them. Practising mindfulness can give more insight into emotions, boost attention and concentration, and improve relationships.”
“Mindfulness meditation has been shown to affect how the brain works and even its structure. People undertaking mindfulness training have shown increased activity in the area of the brain associated with positive emotion – the pre-frontal cortex – which is generally less active in people who are depressed.
Many studies have shown changes in brain wave activity during meditation and researchers have found that areas of the brain linked to emotional regulation are larger in people who have meditated regularly for five years or more. The evidence for different types of mindfulness is promising and research has grown in recent years.
(Mentalhealth.org.uk)
Mindfulness is a strategy and there are many resources out there for men or woman who might be struggling with their Mental health. PANDA (Perinatal Anxiety and Depression Association) is one such organisation who can help: PANDA’s National Perinatal Anxiety & Depression Helpline
1300 726 306 9am – 7.30pm Mon – Fri (AEST/AEDT)
Or ask us a question via email at support@panda.org.au and one of the Helpline team members will get back to you during Helpline hours. Their website www.panda.org.au also has a wealth of information.
Suns Out Bump Is Out...But Is The Sun A Good Thing?
The consensus generally is that sun exposure, in moderation, is good if you need an adequate dose of Vitamin D.
“Vitamin D is a vitamin we produce in our skin that effects the amount of calcium the body absorbs and is important of bone growth and development.”
The primary status of vitamin D for the child during pregnancy and during breast feeding, is the mother’s vitamin D status.
Therefore, sun exposure becomes essential for pregnant women too as it aids in providing bone creation of the fetus. Moreover, a strong immunity for you and the baby also gets assured. Though too much sun due to higher hormonal levels makes your skin more sensitive than ever.
Due to this potential risks of Sun exposure during pregnancy are:
Skin Cancer
Melasma
Dehydration
Folic acid absorption
Pigmentation changes
The next question that gets asked a lot is:
IS IT SAFE TO WEAR SUNSCREEN?
Yes it is but be mindful of the ingredients.
“Sunscreens are categorized into two types, i.e. physical blockers and chemical blockers. Physical blockers are safe to use as they are a mixture of titanium dioxide and zinc oxide that together aid in reflecting back the harmful UV rays.
On the other hand, chemical blockers are not at all recommended for pregnant women. This is because these blockers contain ingredients that absorb the UV rays rather than reflecting them. And one of such ingredients is oxybenzone that is commonly found in chemical blockers. Oxybenzone has been known to penetrate through the skin and holds the potential to cause allergies, hormonal disturbances, and low birth weight especially in newly born baby girls.”
A Grounding MINDFULNESS Practise
Taking time to nurture your own development isn't selfish. The well-being of mothers impacts the well-being of children and families in powerful and far reaching ways. We cannot pour from an empty cup.
Motherhood and stress, understanding your triggers and learning to respond rather than react. In mothering we are faced with screaming kids, tantrums, constant want for your attention, demands of breastfeeding etc. Mindfulness of emotions and getting clear on your values is extremely helpful to identify what is going on first rather than reacting. If we do become reactive to the external triggers/stress one of the ways to help yourself is to change the scenery.
Karen Holmes explains it well in relation to Mums.
Mindfulness is probably the most scientifically investigated form of meditation to date, and to put it simply – it involves ‘training our attention’. Through this, we learn to focus on those things that are most useful and most helpful in our lives, allowing us to live more consciously and fully.
Given that a lot of mothering is done in automatic pilot mode, where we are literally multi-tasking the day away, living more mindfully can help us get on top of negative or worried thinking patterns – those pesky ‘what if…?’ scenarios.
A simple and quick mindfulness meditation:
Sit comfortably, preferably with your back firmly against a chair.
Place your feet on the floor and connect or root yourself with the floor.
Close your eyes, make sure your jaw is soft, and drop your chin a little.
Feel your breath and notice your belly rising and falling.
When you feel your thoughts wandering, simply notice this and return to the breath.
When you’re ready, lift your chin and open your eyes.
Bring your awareness slowly back to your surroundings.
Notice how you feel.
Lime and Coconut Energy balls
Healthy pregnant or breastfeeding women need to get between 300 to 500 additional calories per day to meet their energy needs and support the healthy growth of their baby.
During pregnancy or while breastfeeding your baby, be sure to eat a variety of healthy foods.
What Nutrients Do Pregnant or Breastfeeding Women Need?
The essential nutrients (including protein, calcium, carbohydrates, fibre, foelate, healthy fats, iodine, iron, vitamin A, vitamin b6, b12, C and D)to help you and your baby thrive. They're found in fresh fruits and vegetables, whole grains, nuts, beans, dairy products, and lean meats.
Sometimes trying to get that extra bit of fuel is troublesome so once a week we are going to share a recipe for a snack or meal that can be ready to go. Breastfeeding is quite time consuming so having something ready to go to enjoy is super important to help keep the right fuel going in.
This week we are sharing one of our favourite energy balls that are refreshing and a great source of protein.
Lime and Coconut energy balls
INGREDIENTS
- 1 cup packed pitted dates (soak in warm water first if very dry)
- 2/3 cup unsweetened fine coconut
- 2 tbsp fresh lime juice
- 1 tsp fresh grated lime zest
- 1 cup raw cashews
INSTRUCTIONS
- Place the cashews in a food processor and mix until mostly broken down.
- Add the dates and process until a dough forms.
- Add the coconut and lime and process until well mixed.
- Roll into balls and store in the fridge. Makes 15 balls.
Recipe from: Runningrealfood.com