pelvic health, Pregnancy, Prolapse, Self Care

Pregnancy After Prolapse – The First Trimester

~Read where you left off here~

So the line was pink. I was officially pregnant. Again.

It happened so much faster than we had anticipated. It was no longer a debate of being ready, because ready or not, it was happening. One week after learning we were expecting our second little one, my husbands parents were scheduled to come for a visit. We debated whether or not to share the news, it was SO early after all, but we decided if this pregnancy ended prematurely, their support would be so needed, so we told them.

That just reinforced how great it was. They were ecstatic! Of course they were, what grandparents aren’t excited to learn they will be welcoming more grandchildren? I looked to my mother in law for support, my husband and his older brother are only 13 months apart after all. She reiterated what we already knew, it would be hard in the beginning, but so worth it. And we had planned it after all, it will all work out in the end!

Overall the first few weeks I felt pretty good. I still had energy, continued my workouts, and kept up with life. Things were great!

Then I was struck with vertigo.

I had cared for patients with vertigo, and knew it was awful, but I always thought they were over dramatic. But let me tell you, from first hand experience, it is all consuming. When you feel like the world around you is spinning, and closing your eyes just makes it worse, and you haven’t figured out what triggers it so it hits you randomly, it is hard. So hard. Even harder when you have a toddler to care for, and pregnancy nausea has hit. The vertigo was the worst in the morning, which, lucky for me, coincided with when I was feeling the most nauseated. The two just fed off each other and I felt awful. Caring for Nugget was even harder, because bending down or doing anything that required me moving my head out of vertical, set it off. Add that to nausea and it was a sure fire recipe for a trip to visit the porcelain throne. But I was lucky, after couple of weeks, it self-resolved. I didn’t really do much besides give into my salt cravings and drink as much water as I wanted.

But all the vomiting did a number on my core. The force required for that really puts some pressure on the pelvic floor, I now understand why some women leak when they throw up! I started having a lot of heaviness and discomfort. I freaked out. I was so worried that I was causing my prolapse to return and went to a pretty dark place. The combination of vertigo, with pelvic floor symptoms and exhaustion all added up to my headspace being all out of whack. I had a lot of very negative thoughts. There were many moments where I freaked out that I was damaging my body beyond repair. I even had really low moments where I hoped I would just miscarry so I could not worry about it anymore. I laid in bed crying, feeling like a terrible person and mother for wishing this very much planned, very much wanted, pregnancy away. The emotional turmoil you go through after being diagnosed with prolapse can really mess with you, and I didn’t realize how deeply, until then. It was like I was back to the day I was diagnosed, spiraling down a dark hole of ‘what ifs’, fearing I would never get out again.

I talked to some other moms they offered so much great support. They validated my feelings and helped me see what was really important – that I wanted this baby and I knew exactly what to do to get him or her here as safely as possible.

My symptoms waxed and waned over the next few weeks, and came to a peak around 11 weeks. I finally asked my prolapse support group, and they all suggested I talk to my pelvic floor physio. I mean, I knew I should, but I was in a bit of denial. I let my ego get the best of me, and thought I knew everything I possibly could, and there was nothing she could tell me that would help. But I emailed her anyway, and I am so glad I did. She replied quickly, and said it was totally normal to feel like that at the end of the first trimester. The uterus gets heavy, but has not come up above the pubic bone yet, so the entire weight of it is supported by the PF muscles. She reminded me to take it easy and it should pass, but to call her if I had any questions.

And she was right! Within a week, all my symptoms were gone! I even went on an 8 km hike up a mountain, and felt totally fine at the end and still the next day!

Then I was just tired.

So. So. Tired.

I never really noticed the exhaustion with Nugget, because I didn’t already have a kid and could sleep or nap whenever I wanted. Not the case when you have a 15 month old who gets up at 6 or 7 every morning. No sleeping in when you’re a parent, and even less so when your husband is working 6 or 7 days a week. This did not work out well with working nights. I work nights the majority of the time, and it was catching up with me. I started getting reflux to the point where I avoided eating because it felt like nothing ever left my stomach, I basically felt like my digestion came to a screeching halt. I started losing weight, which is the opposite of what you want to happen in pregnancy. Not to mention I was basically a zombie whenever I was not working. My poor toddler had the worst mom.

I talked to my midwife, and we agreed it would be best if I stopped working nights. I felt so guilty coming to that decision. I actually quite enjoy night shift! Plus, as a nurse, working nights is a bit of a badge of honor. I felt like I was being a baby by giving them up so early in my pregnancy, but I knew I had to do what was best for me and this baby.

It was like the clouds parted. I was finally sleeping at the same time every night, and sleeping through the night again. Before, with such a wonky sleep schedule, I was waking every couple hours because my body couldn’t figure out it’s rhythm. My reflux resolved, I had energy to exercise and play with Nugget again, and surprisingly my skin almost completely cleared up!

Moving into the second trimester, I finally started feeling like myself again.

Pregnancy After Prolapse (2)

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fitness, pelvic health, postpartum, Pregnancy

Pregnancy is Temporary, but Your Choices Last Forever

Being avidly interested in perinatal fitness & a new mom myself, I come across a lot of advertising and social media posts about exercise in pregnancy and postpartum. I often find myself scrolling through the comments to see what the general consensus is on the latest (usually controversial) video or message is.

One comment that almost always crops up is:

“I did crossfit/ran marathons/did crunches/did what I always did when I was pregnant and my baby turned out perfectly fine”

And all I can think is you just don’t get it!

While there are definitely recommendations for exercise in pregnancy circled around maintaining baby’s health, Mom’s health is just as important!

(I know, groundbreaking stuff, right?)

When I (and many other well-educated fitness professionals) say maybe it isn’t the best idea to do crunches, or run long distances, or lift super heavy, I’m not saying this because I think you are putting your baby’s health at risk. I am saying these things because you are putting yourself, your body and your future function at risk!

Yes, you can powerlift (or sprint, or do jumping jacks, or whatever) when pregnant, and baby will probably be fine, and it might feel okay for you at the time, but should you? Probably not.

Something one of my idols in the fitness industry, Brianna Battles says regularly about exercise in pregnancy is:

Just because you CAN, doesn’t mean you SHOULD.
~Brianna Battles, Everyday Battles

It all circles back around to training with intention. When pregnant, a lot of women fear losing themselves when the baby comes (I know I did. I so did!) so they try to keep doing what they’ve always done and enjoyed through their pregnancy, as if to prove to themselves that they are the same! But, as much as you are the same, you are so not the same during (and after) pregnancy. You are growing a human! That is a big-freakin-deal! You need to respect that. You need to surrender yourself to the fact that as important your personal goals are, the priority should be keeping your body healthy and strong in this (so very short) chapter of your life.

There are so many more factors at play in the perinatal period when it comes to exercise and fitness. Hormones influence your connective tissues. A growing uterus influences center of gravity, balance and movement patterns. Diastasis recti influences core function and strength. The weight of baby on the pelvic floor influences it’s ability to respond appropriately (hello, pee sneeze – not normal!). So we need to take all of these things (and more) into account when training in pregnancy.

Yes, we can program exercise along the same lines you are used to and enjoy, they just might look a little different. The how of exercise is often more important than the exercise itself. It’s about strategy rather than just do’s and don’ts. If you follow Brianna (mentioned above) Jennifer Cambpell of Mama Lion Strong & Healthy Habits Happy Moms, or Jessie Mundell, or Julie Wiebe or Katy Bowman, they all preach ‘ribs over hips’ and keeping your ribs, spine and pelvis neutral.

[Side note: I would be literally nowhere if it wasn’t for all I have learned from following these amazing women and for their trail blazing in this field]

So, can you complete a heavy overhead press while 30 weeks pregnant? Yes. Okay, but can you do it while maintaining your ribs over hips, without your diastasis bulging, and without holding your breath? No. Then that exercise isn’t the best choice for you in this chapter of your life. If you say you are just going to do it because it feels fine to you, my next question is why? What is the value of continuing to do an exercise that maybe isn’t the best for your body at this point? Is it because you think you should be able to do it? Is it because you’ve seen other pregnant women do it and you want to look ‘badass’ like they did? Is it because you’re afraid of looking like a weakling or a failure who didn’t have the guts to go for it? Take a look inside yourself, and analyze why you feel you need to do a specific exercise or program. Is it worth the risk? Spoiler alert: putting your glory ahead of your future function is not badass and doesn’t take guts. You know what takes guts? Putting yourself first. Saying no when someone challenges you. Looking within yourself and standing up for your own values. That’s badass. That takes guts. Going with the flow because everyone is doing it, that’s cowardly. Having the courage to stand out on your own is the pinnacle of strength.

Now I’m not saying you can never do your favourite not-so-ideal-in-pregnancy exercise again. That is definitely something you can return to. However, it’s something you need to work up to, and be mindful of how your body is functioning, and be ready to maybe take two steps forward and one (or two or three) steps back along the way. It’s about checking the ego, and respecting where your body is at during this very important period and allowing yourself to surrender to it. This chapter in your life is temporary. Eventually it will end, but the choices you make within it can have lasting consequences if you aren’t smart about it. In closing, I’d like to bring it back around to another quote from Brianna;

Pregnancy is temporary, Postpartum is forever.
~Brianna Battles, Everyday Battles

Try not to forget that, because your body won’t.

having-the-courage-to-stand-out-on-your-own-is-the-pinnacle-of-strength

Birth, fitness, Pregnancy, Uncategorized

What I Learned From my Labour & Birth

They say hindsight is 20/20.

39 weeks
Me in early labour at 39 weeks pregnant!

I thoroughly believe that is true. Looking back at my labour and birth of nugget nearly 6 months out, there are a few things I would have done differently, if I had the chance. This doesn’t mean I regret anything. I did the best I could with the knowledge I had at the time, but I also believe that it’s smart to take every experience you have and try to learn something from it.

  1. I wouldn’t have pushed so early
    As soon as I felt the urge, I pushed. It felt good, so I kept doing it. Looking back now, I think I was just over excited and should have let my body and my uterus do more of the work before I started actively participating. Even when a woman is not actively pushing, your uterus is still working to bring baby down with each and every contraction. I would have focused more on ‘breathing baby down’ or breathing through contractions and allowing them to do their work and conserving my energy for the work of actively pushing later on.
  2. I would have squatted more during labor
    I honestly have absolutely no idea why I didn’t do this. Squatting during labour helps open the pelvis and relax the pelvic floor, allowing baby to come down more easily. I prepared by squatting throughout my pregnancy, I knew that squatting in labour was beneficial, but for some absurd reason it did not pop into my head once to squat during labour. I think maybe I had it in my head that squatting should be reserved for pushing, but even then I didn’t think of it.
  3. I would have paid better attention to my posture
    All day in early labour I was so keen. I stayed in alignment, made sure I was giving my baby the best passage through, until I got into the birth tub. For some reason as soon as I got in there, I sat back on my sacrum (re: slouched) and I believe that influenced nugget bumping into my pubic bone on his way out. I also started out pushing in this position, which when I think back was actually a terrible idea!
  4. I would have slept!!
    Man, I wish I had slept more in early labour. I woke up at 4:30 in the morning and stayed awake until 9 the next morning after he was born, with the exception of a few very short naps. I had it in my head that labour was going to be quick and didn’t let myself relax. I was also worried if I got too relaxed, labour wouldn’t start and I would have to be induced. Being induced terrified me, so that was always in the back of my mind.
  5. I would have paid closer attention to my body
    Going into labour I thought I was very body-aware. Now, thinking back, I don’t remember feeling the baby move down. I was shocked when my midwife told me how low he was because I didn’t feel it. I don’t remember feeling my contractions move him down until he was crowning. I don’t remember feeling my pelvic floor, whether it was relaxed or not. I would have put more mental effort into concentrating on how everything felt and how it was changing as I progressed.
  6. I would have seen a women’s health physiotherapist prenatal
    Now this isn’t essential, however I believe it would have dramatically helped me connect with my transverse abs and pelvic floor while I was pregnant to better prepare them for labour and postpartum. It probably would have also made me realize that I had a tight pelvic floor and allowed me to work on releasing that tension before I went into labour.
  7. I would have moved more in the later stages
    If I had known how much of a difference getting up and walking out to my car and contracting in those awkward positions would have made, I would have done it so much earlier! If I had known possibly hiking up and down the stairs even one time would have helped nugget sneak past my pubic bone and stop that excruciating pain I would have done it in a second. My midwife said later she thought about suggesting it, but didn’t think I would have been very receptive to the suggestion, which may or may not have been true.
  8. I wouldn’t have put so much pressure on myself
    As soon as my water broke, it was game on. I was raring to go. I’ve never been much of an endurance athlete and that was totally reflected that day. I wanted things to happen and I wanted them to happen NOW. I happened to be wearing my FitBit and I recorded nearly 60 stories of stairs walked that day! Looking back, instead of basically climbing a mountain worth of stairs, I should have rested, relaxed, and let my body do it’s thing.


I hope you can learn a bit from the things I would do differently if I had the chance. I’m hoping I will remember this when it comes time for nugget #2 and I can have the homebirth I dreamed of the first time around. I can only hope that my words and experience will help even one other woman takes steps towards having the birth that she hopes for, whatever that looks like.

 

what I learned

Birth, fitness, pelvic health, postpartum, Pregnancy, Self Care

Why the 6-week Clearance Isn’t Enough

So you’ve had your 6-week postpartum check-up with your doctor, OB or midwife. They say ‘All is good, you can resume exercise’. You think ‘Awesome! I’m going to go out for a run tomorrow!’. Then tomorrow comes, you start running, and you feel like a bowling ball is bouncing inside your vagina, you leak, or worse you lose control of your bladder or bowels.

No one wants this. Why didn’t they warn you?

You’re not alone. The fact is, it takes a lot longer than 6 weeks for your pelvic floor, abs and uterine ligaments to return to normal. I am 5 months postpartum and still only feel maybe 90% normal. I can’t tell you why doctors and midwives don’t talk about this, but I’m hoping by reading this you’ll have a little bit more insight into postpartum exercise.

I talked about relaxin and pregnancy before, but did you know relaxin influences you for up to 3 months postpartum? And other hormonal changes will influence the laxity and strength of muscles, tendons and ligaments as long as you are breastfeeding?

True Story, Bro.

Let’s look at this logically though. Even if we take the scientific mumbo jumbo out. Your uterus was just huge (relatively speaking), then within the span of 6 weeks (or less) it shrank back down to the size of a pear. All of those ligaments, tendons and muscles that were holding that giant uterus up for 9 or so months have been stretched and loosened to accommodate it. They are going to take time to get back to where they were before. Here’s some perspective, if you had your leg in a cast for 9 months, then got the cast cut off, do you think you could go out and run a marathon 6 weeks later? Doubtful. Why do we treat all those very stressed ligaments inside our abdomen and pelvis any different? They’ve gone through massive changes and we need to respect that. We need to slowly and gently start adding exercises back in to allow those structures time to re-adapt back to their former glory.

Think of your pelvic floor like a trampoline. Now imagine a 400lb sumo wrestler sitting on that trampoline. That’s what your pelvic floor is like at the end of your pregnancy. Trying desperately just to keep everything up. Now imagine that sumo wrestler sitting there for a few months. How stretched would that trampoline be?

Ya, let that visual sink in for a moment.

We want that PF to bounce like trampoline, and be taught enough to resist the pressure of the organs it’s holding up (uterus, bladder, bowels) but flex with breath and impact. If you were trying to fix that stretched out trampoline, and someone kept jumping on it while you were working, it wouldn’t be very effective, would it? This is how it works with your PF and impact postpartum.

So what do I mean by ‘impact’?

I mean jumping, skipping, running, jogging, box jumps, jumping jacks, basically anything where there’s a period of time where both of your feet are off the floor, no matter how short the period of time is. Yes, even if it is a split second. Yes, even if you land gently.

Now, this isn’t to say you can never do these things again. This is definitely something you can work your way back to eventually. But you have to take your time, be careful and do it right. If you want your body to be functional well into old age, it’s important to take care of it now. If you want to have more children and want your body to support those pregnancies well, it’s important to respect this postpartum period and recover appropriately.

So the next question is how?

Well first, go see a Pelvic Health Physio (do I sound like a broken record yet?). Then work with a personal trainer who specializes in postpartum (like me, soon!) or purchase a program that is designed for postpartum women, like Birth2FitMum.

The most important thing, though, is to be mindful of your body. If things don’t feel right, don’t do them! Let go of your ego, and just be proud of where you are at currently. Just because you aren’t in the same place you were months ago, doesn’t mean you are broken, it’s all part of the journey! You grew a human! Go You!

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While I am in the process of obtaining my PT certification with prenatal/postpartum specialization, I’m not quite there yet. Even then, I won’t be able to help everyone, but I don’t want that to hold you back from reaching your goals. My lovely friend Lorraine Scapens over at Pregnancy Exercise has most generously offered to give my readers a 10% discount on her programs that I used when pregnant and still use postpartum; Fit2BirthMum & Birth2FitMum as well as her other programs Super Fit Mum & No More Mummy Tummy Challenge. Simply enter the discount code ‘HMHB‘ at checkout to get your 10% off!

Birth, fitness, pelvic health, postpartum, Self Care

My Core & Floor – The Never Ending Saga

I am so thankful I was lucky enough to learn about diastasis recti (DR) and how it relates to pregnancy early on in my pregnancy. So many women I talked to had no idea what this is, how it develops and how it affects their lives going forward. Even some OB/GYNs are poorly informed on what DR is and what it means for their patients. One of my good friends was telling me about the coning in her belly while she was doing crunches in her 3rd trimester and how her OB just told her ‘oh that’s normal, don’t worry about it’ so she didn’t think anything of it and just pushed the coning down while she continued doing crunches! What her OB SHOULD have said was, this is DR, this is what it means, these are the exercise you should not be doing as they will aggravate it and make it worse.

DR is the separation of the abdominal muscles to accommodate the growing uterus, and it happens to up to 66% of women when pregnant. In order to heal this separation, you first need to reconnect with your deep core muscles, the transverse abdominus (TA) and your pelvic floor (PF) and re-learn how to engage them appropriately.

I had a DR at the end of my pregnancy, even though I worked to prevent it. Looking back now, I think poor posture was to blame, but we all know hindsight is 20/20. At birth my separation was about 2 1/2 finger widths at the widest. I was lucky in that simply following my training program, Birth2FitMum, I was able to heal it within 6 weeks. However, once I began seeing my pelvic health physiotherapist (PHP) I realized that it was probably my over-active TA that helped more than I realized. The problem was, even though my TA healed my DR quickly, they further delayed the healing of my poor stretched out PF.

See, the core muscles work in symphony, and when one component is over or under-active, it throws the whole system out of whack. Julie Wiebe does an excellent job of explaining this in her video here. I love her model of the piston system of the core muscles. I experienced the issues she discussed in this video. I was tensing my PF in hopes of counteracting my strong abs. Before visiting my PHP I found Julie’s program The Pelvic Floor Piston: Foundation for Fitness extremely helpful. I’ve since learned through visiting my PHP that I hold a lot of my tension in my core, through holding in my abs and PF and taking short small breaths (because you can’t really hold your diaphragm taught and stay alive!). I’ve been learning how to allow my abs and PF to relax and how to take bigger breaths, and it’s still a work in progress 2 months later. It seems once I get one issue sorted out, another pops up, and after visiting my family doctor today, it seems I am on my way to the pelvic floor clinic in my city.

Unfortunately, I won’t be able to get in for another 3+ months. In the meantime, I will continue doing my exercises prescribed by my PHP, the pelvic floor piston exercises, as well as a few other exercise I’ve found help me personally connect with my PF and breath. One of my favourites that I’ve been doing since I was pregnant is just sitting in a squat. And no, I don’t mean those awful hover squats like you’re trying not to sit on a public toilet. More like you’re squatting in the forest having a pee. I relax, and it really helps me feel my breath through my pelvic floor. If you are having a hard time understanding how your breath and your PF are connected, try this. I also like to flow through cat-cow poses while controlling my breath and PF contractions. I think the reason these exercises work for me is because it takes my TA out of the equation, because they always want to kick in and take over.

I’m hoping I can re-learn how to use my core effectively before it comes time to work on nugget #2, and I think I am on the right track. However, some days I just feel like I am missing a piece of the puzzle, and I’m hoping the pelvic floor clinic can help me with that. I encourage you, if you feel like something just ‘isn’t right’ to go to your doctor, or find a PHP near you to help you sort things out. Don’t be discouraged if it takes time, and multiple tries to figure out what’s going on and how to fix it. You don’t have to just deal with a dysfunctional body because you had a baby!

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While I am in the process of obtaining my PT certification with prenatal/postpartum specialization, I’m not quite there yet. Even then, I won’t be able to help everyone, but I don’t want that to hold you back from reaching your goals. My lovely friend Lorraine Scapens over at Pregnancy Exercise has most generously offered to give my readers a 10% discount on her programs that I used when pregnant and still use postpartum; Fit2BirthMum & Birth2FitMum as well as her other programs Super Fit Mum & No More Mummy Tummy Challenge. Simply enter the discount code ‘HMHB‘ at checkout to get your 10% off!

Birth, motherhood

What do you mean you didn’t get an epidural?

 

I am at that age, 29 years old. The majority of my friends are trying to get pregnant, pregnant or just recently had a baby or two. So, as women do, we talk. A lot of the currently pregnant or recently pregnant women have asked me about my labour and delivery. I shared my story, as I did here, but they wanted to know how. So here are the ins and outs of how I managed an unmedicated birth.

Now I am not by any means suggesting I did it the ‘right’ way. Or that these strategies will work for you. It was just really important for ME to try my best to have an unmedicated birth, ideally at home. If you chose to schedule a c-section, or get an epidural the second the first contraction hits, or give birth in the forest with deer and bunnies, the more power to you! As long as it is what is right for you and your baby.

I remember my close friend getting pregnant a few years ago. Well before I had even considered the idea of having a baby. She was telling me all about how she was planning to have an unmedicated birth and all the preparation she was doing.

I thought she was absolutely insane.

I was fresh off a labour and delivery placement in nursing school and seeing what those women went through made me cringe at the thought of feeling aaaallllll of that.

Then I got pregnant and my perspective completely changed. All of a sudden it wasn’t about me, it was about this child, and what I felt would be best to bring him into this world. I did research, watched documentaries, found a midwife, fell in LOVE with Ina May Gaskin and watched Birth Story: Ina May Gaskin & The Farm Midwives over and over and even made my husband watch it too.

I think having the right mindset was key. You have to believe you can do it in order to be able to. I’ve been an athlete in one form or another my whole life so that was something I could relate to. I decided to approach labour like an athletic event, like a marathon or climbing a mountain. I tailored my workouts at the end to be like labour training. I’d do one minute on, one minute off of different exercises to prepare myself mentally for the work of continuous contractions every two minutes. I used positive self-talk and told myself over and over again that I can do this. One of the biggest things that I found helped me was doing some research on Hypnobirthing and watching relaxation videos.

When the time came for me to actually be in labour I was excited! I was not scared at all, I saw it as a goal for me to challenge, not as something I needed to survive. I felt every contraction as work towards my baby coming earthside. I knew the stronger the contractions the sooner I’d get to meet my baby, so as they got stronger and closer together, I got more energized and excited. I felt like I was working with my body, not against it. Allowing it to do the work it needed to do.

When my midwife arrived in the middle of the night and checked me, she was so surprised to find I was already 7cm dilated, as I was still smiling and chatting in between contractions. I watched an entire season of friends and laughed and joked.

Now, don’t get me wrong, it wasn’t all sunshine and lollipops and rainbows. Pushing was, let’s just say, not the funnest thing I’ve ever done. At first it was great, it felt like a relief to finally be able to push with the contractions. I felt like I was actively doing something to help my baby arrive.

That was until my pubic bone began to separate.

That’s where the real work, the mental grit, came into play. It was hard. It was the hardest thing I’ve ever done. This part of my labour was all a bit of a blur, but my husband tells me there was a lot of screaming and swearing and definitely a few F-bombs were dropped. This is where I think being a homebirth made the difference between me staying with my unmedicated plan, versus taking something for the pain. It simply wasn’t an option. I didn’t think about it, it wasn’t offered, it wasn’t an issue. It wasn’t until I was 2 1/2 hours into pushing and just physically and mentally exhausted that the idea of maybe trying to go to the hospital for some help was even brought up.

Once we got to the hospital, we tried to use the gas, but for whatever reason we couldn’t get it to work. And at that point, I wasn’t even having the same pain that I was having at home. Baby’s head had slipped past my pubic bone and we were in the home stretch, so we didn’t even worry about it.

I truly believe that the key’s to making it through were having a midwife and attempting a homebirth. I was so much more relaxed, I knew my midwife very well by the time it came to deliver so I was very comfortable around her. I went into it with the right mindset and a positive attitude. Even though women tried to discourage me with comments like ‘oh just you wait’ and ‘the pain is real’ I wasn’t phased. I knew I could do it, and I did.

Birth, fitness, pelvic health, Pregnancy, Self Care

Pregnancy Fitness – How I did it

In previous posts I mentioned that I maintained working out throughout my pregnancy. Now let me preface this by saying I am not a doctor, midwife, physiotherapist or personal trainer (working on this one!) and I am simply explaining what I did, what worked for me and how I felt doing it. Before I got pregnancy  I was working out regularly, lifting (relatively) heavy weights and doing some high intensity workouts.

Most women experience a dip in stamina in the first trimester, and I was no exception. Even though I only had minor morning sickness I definitely had the fatigue, all I wanted to do was sleep. And I did. Because why not? I was smart enough to realize that come 8 or so months from then I wouldn’t be able to sleep all day, so I did! In addition to magnificent, glorious, magical sleep (can you tell I am writing this post-baby, with a 2 month old who still enjoys multiple night wakings?) I continued on my merry way working out the way I normally do. I lifted weights 1-3x per week, depending on my work schedule, and walked 25-60 minutes with the Big Brown Dog 4-6 days a week. I did not do traditional “cardio”, mostly because I fucking hate running. Hate. Despise. Loathe. I tried it once last year in preparation for the Tough Mudder. I managed to scrounge out a few 8km runs and deluded myself into believing I found the ‘runners high’ but nothing stuck.

I digress.

The moral of the story is until about 14 weeks, nothing changed. I worked out normally, lifting ‘heavy’, walking. Living life. Somewhere around the beginning of the 2nd trimester I decided to purchase the Fit2Birth Mum program from pregnancyexcercise.co.nz. I cannot say enough good things about this program. It felt exactly as hard as it should, I ended my work outs sweaty, but I never felt overworked or out of breath. The best part of her program is the owner, Lorraine Scapens, also hosts a Facebook group for each program and answers questions from users about their specific needs in a timely and friendly fashion.

In addition to the Fit2Birth program I continued my weight lifting, progressively lowering my weights as the weeks went by. For some perspective I started deadlifting and squatting approximately 150lbs, and my final weight lifting session was somewhere around 34 weeks and I was lifting about 65lbs, read: less than half my normal, but probably way too heavy for some other women. I also focussed on maximizing the strength and flexibility of my pelvic floor. I did many stationary squats (think peeing in the forest) as this has many benefits for pregnant ladies, which I will get into in it’s very own post later on down the road.

Now for the benefits, at least from my perspective.

As mentioned previously, around 9 weeks or so, I made a lengthy journey across the country to share the good news with my family in person. This included many hours sitting awkwardly in an airplane. I think it’s no coincidence that this is also when I started experiencing sacral-iliac joint pain. I thought this was the end of the world as I knew it. Working out keeps me sane. I knew a lot of women start having SI joint pain, and they are hooped. No more workout. No more walking. No more functioning. Done. So I snuck down to my nice little basement gym and did the easiest workout I could muster, and prayed and went to bed. The next morning before I got up, I was so paranoid that the soreness from my workout would be the death of my in addition to my newfound SI pain. I got up. I was sore. But no SI pain? Magic!

Well if you think about it, SI joint pain is usually born from a poor interaction of the sacrum and the ilium, two bones on the back half of your pelvis. Relaxin allows the ligaments holding the two bones together to loosen, allowing the bones rub painfully. One would think, strengthening the muscles around these bones would help hold them in place properly, decreasing the amount of pain. This was certainly true for me. This carried on throughout my pregnancy, every time I got lazy and didn’t work out for a while, my hips would get sore, I would work out, the pain would go away.

I also believe working out helped Nugget be in the perfect position for birth from early on. At my 20 week ultrasound his head was so low in my pelvis the tech had to all by smash my bladder in order to see it well enough to take measurements. This was true again for my follow up ultrasounds at 24 and 34 weeks. As soon as I knew that he was head down, I squatted until I could squat no more! Squatting is a functional movement. Back in the day (re:100+ years ago) humans used to squat regularly. Think hunting/gathering/child rearing/harvesting fields etc. Our bodies were designed to squat! It makes so much more sense physiologically than bending at the hips. We are so much stronger in a squat! Also, squatting helps open up the pelvic bones and lengthen the pelvic floor to allow the baby’s head to descent into the pelvis and make it less likely to flip. I’ll explore and share my love for the squat in it own post later on, as I could go on forever!

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While I am in the process of obtaining my PT certification with prenatal/postpartum specialization, I’m not quite there yet. Even then, I won’t be able to help everyone, but I don’t want that to hold you back from reaching your goals. My lovely friend Lorraine Scapens over at Pregnancy Exercise has most generously offered to give my readers a 10% discount on her programs that I used when pregnant and still use postpartum; Fit2BirthMum & Birth2FitMum as well as her other programs Super Fit Mum & No More Mummy Tummy Challenge. Simply enter the discount code ‘HMHB‘ at checkout to get your 10% off!