Diet and Exercise

[MrsJoseph *grouchy*, Bad Girls Deadlift]

No phone app?

[Dawn, Dawnerys, Mother of Modding]

No... But I just googled it and apparently that's because they have a robust mobile site, and you can create a shortcut icon to it that negates the need for an app. I'm going to try it out!

[MrsJoseph *grouchy*, Bad Girls Deadlift]

Dawn, I'm currently working on a certification for pre & post natal coaching. Would you mind if I ask you questions/opinions/etc as I go along?

[Dawn, Dawnerys, Mother of Modding]

Sure! The more personal the better! LOL ;-)

[MrsJoseph *grouchy*, Bad Girls Deadlift]

Dawn wrote: "Sure! The more personal the better! LOL ;-)"

Thank you!

[MrsJoseph *grouchy*, Bad Girls Deadlift]

Questions:

Have you ever used a personal trainer? During your pregnancy? After?

If "yes," you have used a personal trainer prior to becoming pregnant, how would you feel if your [current] trainer asked you to fill out a physical readiness questionnaire and to get doctor's written approval to continue to work with the trainer?

If "Yes" to the after, how would you feel about a trainer offering to help you "get your body back?" (using those exact kind of words)

[Becky]

MrsJoseph wrote: "how would you feel about a trainer offering to help you "get your body back?" (using those exact kind of words) "

Did the baby steal it? O_O

[MrsJoseph *grouchy*, Bad Girls Deadlift]

Becky wrote: "MrsJoseph wrote: "how would you feel about a trainer offering to help you "get your body back?" (using those exact kind of words) "

Did the baby steal it? O_O"

lol!

There's this whole thing about the "snap back" and the "snatched waist" that is putting a lot of pressure on women.

One of the most important mental aspect of this cert I'm taking is to NOT tell a new mother that you will help her get her pre-baby body back. It is considered a terrible, shaming thing. And IIRC, I will have to take a "vow" stating I will not do this.

But. What about the women who WANT that? My pregnant client talks about her snap back and getting her waist snatched as soon as she possibly can. The cert has no guidance for this type of situation. It assumes the woman hasn't requested this.

So, I need to figure out how to nicely deflect this conversation into a judgement free, body positive conversation.

[Becky]

Hmm... Yeah, that was definitely my initial reaction, that I wouldn't want to be spoken to like my pre-baby body was somehow being held for ransom or something. It is kind of like blaming the baby for the process of growing and supporting it, which is unfair, and then shifting the blame & shame to the mom for not being able to be back into a size 0 less than 15 seconds after it's out.

Of course, I have no baby to blame for my post-baby body. Except pizza. Damn you, Pizza baby!

There is a post-baby body positivity movement going on, and I fully support it. I don't think it's fair to shame someone for a natural situation.

However, if the mom uses that kind of language, but your certification forbids you from engaging in it, then I would say that your best bet would be to encourage her to regain core strength, etc, without focusing on the APPEARANCE. If that makes sense? Like, make it about her body's ability and capability, and less about the jiggle or size. LOL

[MrsJoseph *grouchy*, Bad Girls Deadlift]

Becky wrote: "Hmm... Yeah, that was definitely my initial reaction, that I wouldn't want to be spoken to like my pre-baby body was somehow being held for ransom or something. It is kind of like blaming the baby ..."

Exactly!

And I fully support the entire body positive moment, too. But I always feel like a heel when my clients brings that up and all I do is sorta smile and nod.

But that's a good idea. I can try to encourage her to think more about what she will be able to DO vs look like. I reminded her recently that moving too fast (not physically fast but time-fast) could cause damage - and she told me she has a friend who has a lot of pelvic floor damage requiring muscle reconstruction. Lately I've been encouraging her to focus on getting through the pregnancy safely and without the requirement for muscle reconstruction.

[Becky]

Yup, I think that's the right way to handle it. Either she will appreciate it, or not, but it's a fine line to walk for someone who needs to encourage people to work hard, but not shame them into feeling shitty about their body. Good luck! :)

[Dawn, Dawnerys, Mother of Modding]

MrsJoseph wrote: "Questions:

Have you ever used a personal trainer? During your pregnancy? After?

If "yes," you have used a personal trainer prior to becoming pregnant, how would you feel if your [current] traine..."

I have not used a personal trainer while pregnant. I barely exercise, other than walking, because I suck. I am a horribly whiny pregnant lady, I'm exhausted all of the time and my hips aches... So I don't do what I should!

I have used one after being pregnant, but it was years after and I had already lost the baby weight, so it didn't apply.

I actually had a trainer before becoming pregnant with Rowan, and I quit him as soon as I found out I was pregnant. I didn't trust him to know how hard I should or shouldn't work while pregnant because he was sort of an idiot. Plus I was tired and couldn't stop vomiting... lol?

I'd be fine if I was asked to fill out the physical readiness questionnaire and get sign off from my doctor. I'd respect that, and it would indicate to me that they know how to work with pregnant women. I did not like it when my dentist made me do the same in order to have my teeth cleaned... I threw a mini fit at that, but working out is different, lol.

Lastly - personally, I'm fine with the whole "get your body back" thing. Mostly because I do want it back, and I say it all the time. It would probably offend me if strangers said it without prompting, or assumed I wanted that? If that makes sense? And I can see how it bothers other people. I think better safe than sorry, let the other person tell you what they want, and talk about it in the terms they use. Does that make sense?

[MrsJoseph *grouchy*, Bad Girls Deadlift]

Dawn, how many weeks are you?

Also, would you be interested in a breathing exercise?

What I’m studying (in short):
[Deep] Breathing during pregnancy is imperative and can help the mother deal with various aches and pains in a better manner. Taking in the maximum amount of oxygen while breathing deeply helps to detoxify and nourish her body systems. More oxygen inside the body means more supply to her developing fetus and better circulation ensuring optimal nourishment too. Breathing techniques [may] come handy during labor to help counter pains and to deliver the baby without as much strain.

The Exercise: The Connection Breath
Part of the goal of this exercise is to start to connect the breath to the pelvic floor. (view spoiler)[
WHAT TO DO
1. Sit on something stable and supportive. Pull the flesh away from your bum to feel your sit bones rooted into the surface on which you’re seated. In this position, you should be able to visualize a diamond shape connecting your tailbone (coccyx), your sit bones (ischial tuberosities), and your pubic bone in the front. This space is called the perineum.

2. Walk your feet out in front of you, keeping your knees slightly wider than your hips.

3. Place one hand on the side of your rib cage and one hand low on your belly. On your inhale breath you should feel inflation in your core and pelvic floor. Inhale and breathe into your hands, rib cage, and belly. (As you get further along in pregnancy, getting a deep breath might feel challenging.)

4. On your exhale breath, you should feel deflation in your core and pelvic floor and notice your rib cage and belly coming back down and in slightly.

WHAT TO AVOID
• Tucking your tailbone under so that your lower back is flattened.
• Rocking onto your pubic bone.
• Tensing your glutes.
• Bouncing up and down on the bench.

PROGRESSION
There are progressions, let me know how you progress.

WHAT TO AVOID
• As you get into the later stages of pregnancy, take out the extra pelvic lift and focus primarily on relaxing the pelvic floor, in preparation for labor. (hide spoiler)]

[Dawn, Dawnerys, Mother of Modding]

I am 23 weeks today! Baby boy is apparently the size of an ear of corn.

I can try the breathing exercise, but only because I like you. In general I find breathing to be over rated!




LOL, for real though, I'll try it when I have a chance, but usually "breathing exercise" gets a big eye roll from me :-)

[MrsJoseph *grouchy*, Bad Girls Deadlift]

LOL! I feel you.

How about this:

How are you feeling, energy wise? When was the last time you worked out? Are you interested in working out right now? What kind of equipment do you have access to?

I can give some workouts that are pregnancy and gestation specific BUT since I'm not there, I can't correct your technique. Considering how much you used to exercise, you probably have pretty good technique, however.

[Dawn, Dawnerys, Mother of Modding]

Energy wise, it's always pretty low. It's a tough transition from owning my own body and being dependent on caffeine to exist, to renting out my body AND getting no caffeine.

I hopped on the elliptical a few weeks ago for 30 minutes. That was the last time I worked out. It's hard to find motivation ad energy! I am interested in theory... But I wake up at 4:30AM to go to my full time day job, get home between 4:30 PM and 5:00 PM. Cook dinner, clean up, put the boy to bed, clean some more.... And fall asleep. And then there are all the things I'm not getting done.. Like a nursery for the baby, or organizing our basement, or organizing our garage, or doing a million little projects that have piled up and that I want to do pre-baby. Time and energy are just hurdles.

Equipment wise I have an elliptical and a weigh bench and assorted free weights. My technique is probably ok, but my condition is currently bad. I get out of breath carrying Rowan up the stairs. In my defense, between him and pregnancy weight, that's 50 lbs I'm not used to carrying, haha. So maybe I'm actually doing really good :-P

[Dawn, Dawnerys, Mother of Modding]

Today I looked in the mirror and noticed my back looked pregnant, just like my front. I feel so gross about myself, I’m gaining way too much weight. My love handles have muffin tops now. Sooo yeah... maybe I need to find time to work out. Or just stop eating so much candy and dessert. Ugh! It’s a lose-lose situation.