1 00:00:00,040 --> 00:00:02,760 Our body is really smart at keeping ourselves and our babies 2 00:00:02,760 --> 00:00:06,240 safe and, but it's really confusing and it's really scary 3 00:00:06,240 --> 00:00:08,119 to navigate. The default is, well, I'll just 4 00:00:08,119 --> 00:00:10,640 do nothing. I'll just not exercise then 5 00:00:10,640 --> 00:00:14,200 because it feels unsafe to do when there's so much benefit to 6 00:00:14,200 --> 00:00:17,360 exercising. And it's a disservice to tell 7 00:00:17,360 --> 00:00:19,560 your patients, to tell your clients to tell the people that 8 00:00:19,560 --> 00:00:21,440 you interact with that what they're doing during pregnancy 9 00:00:21,440 --> 00:00:24,880 is unsafe because there's really not any inherently dangerous 10 00:00:24,880 --> 00:00:27,320 exercises that anyone is going to be doing. 11 00:00:27,680 --> 00:00:29,480 So there are a lot of physiologic changes that are 12 00:00:29,480 --> 00:00:31,920 occurring during in pregnancy that will probably require some 13 00:00:31,920 --> 00:00:33,640 sort of modification. Usually my biggest 14 00:00:33,640 --> 00:00:36,120 recommendations is are you comfortable during the lift or 15 00:00:36,120 --> 00:00:38,080 the movement? Are you feeling discomfort 16 00:00:38,080 --> 00:00:40,160 anywhere? If so, how can we kind of adjust 17 00:00:40,160 --> 00:00:41,520 this to make you more comfortable? 18 00:00:41,520 --> 00:00:43,680 If it's a squat, maybe we just squat down to a box. 19 00:00:43,720 --> 00:00:46,160 If you're feeling a little bit more pinching in the hips or 20 00:00:46,160 --> 00:00:48,480 during the deadlift, well, maybe we elevate the bar so we 21 00:00:48,480 --> 00:00:51,320 decrease the range of motion. And we are live. 22 00:00:51,320 --> 00:00:53,520 Gina, how are you today? I'm good. 23 00:00:53,520 --> 00:00:55,840 How are you doing? I'm wonderfully well, 24 00:00:55,840 --> 00:00:57,440 wonderfully well. Life is good. 25 00:00:57,440 --> 00:01:00,600 I got no complaints. I messaged my wife prior to this 26 00:01:00,600 --> 00:01:05,280 recording because she's into all the pregnancy pre birth 27 00:01:05,280 --> 00:01:07,720 exercise. She's she's deep into the weeds. 28 00:01:07,720 --> 00:01:10,200 She's actually due next month with our second son. 29 00:01:10,920 --> 00:01:14,560 So she was all excited because she follows y'all and puts some 30 00:01:14,560 --> 00:01:16,400 of y'all's exercises into practice. 31 00:01:16,400 --> 00:01:18,320 So it'd be good. Yeah, that's awesome. 32 00:01:18,400 --> 00:01:21,080 Yeah, she's definitely deep into if she's only got a month to go. 33 00:01:21,880 --> 00:01:25,040 Yeah, yeah, this is, this will be our 2nd and the first one, 34 00:01:25,040 --> 00:01:27,640 she was all in it as well. And she's she's a bodybuilder 35 00:01:27,640 --> 00:01:28,760 too. So she was working out 36 00:01:28,760 --> 00:01:31,160 throughout her pregnancy and she's changed a little bit this 37 00:01:31,160 --> 00:01:34,120 go around. But there's so much information 38 00:01:34,120 --> 00:01:37,680 that doesn't get spoken or I guess it's get spoken but it's 39 00:01:37,680 --> 00:01:41,040 not really mainstream understood as far as pregnancy goes, 40 00:01:41,040 --> 00:01:43,240 fitness goes, health and nutrition are concerned. 41 00:01:43,240 --> 00:01:45,120 So I'm excited to be chatting with you today. 42 00:01:46,040 --> 00:01:47,600 Oh yeah, me too. Thanks for having me. 43 00:01:48,240 --> 00:01:48,960 Absolutely. What? 44 00:01:48,960 --> 00:01:51,360 What got you interested in this line of work to begin with? 45 00:01:52,640 --> 00:01:57,120 So I used to be in the military. I was active duty army and after 46 00:01:57,120 --> 00:01:59,680 the birth of my first daughter, I transitioned off of active 47 00:01:59,680 --> 00:02:02,680 duty and became a stay at home mom and was just kind of trying 48 00:02:02,680 --> 00:02:04,480 to figure out like what I was going to do when I grew up. 49 00:02:04,480 --> 00:02:07,560 So I decided that I was going to do perinatal fitness. 50 00:02:07,560 --> 00:02:11,200 I don't know exactly how I got to that, but I figured I just 51 00:02:11,200 --> 00:02:13,760 wanted to support people in the same phase of life as me. 52 00:02:13,840 --> 00:02:17,120 And so I went back to school. I got a bachelor's and masters 53 00:02:17,120 --> 00:02:19,560 in exercise science and I started training in person 54 00:02:19,560 --> 00:02:23,360 clients in more like a personal training type format where I was 55 00:02:23,360 --> 00:02:26,080 focusing exclusively on pregnancy and postpartum 56 00:02:26,080 --> 00:02:28,240 clients. I'm trying to figure out how I 57 00:02:28,240 --> 00:02:30,200 can deliver the programming to them in a way that was 58 00:02:30,200 --> 00:02:32,960 accessible, that felt good in their bodies and it was helping 59 00:02:32,960 --> 00:02:34,960 them to achieve the different goals that they had. 60 00:02:34,960 --> 00:02:37,320 And most of their goals during pregnancy was I want to feel 61 00:02:37,320 --> 00:02:39,560 comfortable. I want to move well throughout 62 00:02:39,560 --> 00:02:41,440 my pregnancy. I want to be doing exercises 63 00:02:41,440 --> 00:02:44,040 that help support preparation for birth. 64 00:02:44,320 --> 00:02:47,200 I want to recover and feel more connected in the postpartum. 65 00:02:47,560 --> 00:02:50,000 And so I'm really thankful for the clients that I got to work 66 00:02:50,000 --> 00:02:53,400 with at first, primarily in person, so I can figure out my 67 00:02:53,400 --> 00:02:56,680 programming, figure out what workouts made sense because how 68 00:02:56,760 --> 00:02:59,720 exercise felt for me was not always the way that it felt for 69 00:02:59,720 --> 00:03:02,240 other people. And so it wouldn't have been as 70 00:03:02,240 --> 00:03:04,720 beneficial for me to just write a program based on my own 71 00:03:04,720 --> 00:03:06,800 experience. I'm thankful that I had the 72 00:03:06,800 --> 00:03:08,920 experience to work with actual clients. 73 00:03:10,040 --> 00:03:13,240 In 2020 when the whole world shut down, we transitioned a lot 74 00:03:13,240 --> 00:03:16,040 of our stuff online and we had already kind of started the 75 00:03:16,040 --> 00:03:19,040 process of transitioning online, but we really pushed us to get 76 00:03:19,040 --> 00:03:21,280 more online. And so now we not only support 77 00:03:21,280 --> 00:03:24,040 folks within our small community, but all over the 78 00:03:24,040 --> 00:03:25,400 world. Now with pre and post Natal 79 00:03:25,400 --> 00:03:29,160 fitness, we sprinkle in a lot of childbirth education, but a lot 80 00:03:29,160 --> 00:03:32,800 of my main focus is offering support to better understand how 81 00:03:32,800 --> 00:03:36,120 your body is moving, how you can better support that movement and 82 00:03:36,120 --> 00:03:38,720 understanding kind of like what is actually happening within 83 00:03:38,720 --> 00:03:41,040 your body, what is actually happening during birth to make 84 00:03:41,040 --> 00:03:43,080 it a lot less scary and mysterious. 85 00:03:43,480 --> 00:03:46,040 A lot of us get told like the discomforts that we have, like 86 00:03:46,040 --> 00:03:48,960 they're just a part of being pregnant, like leaking is just a 87 00:03:48,960 --> 00:03:51,240 part of being a mom. And so all of these things that 88 00:03:51,240 --> 00:03:55,200 have solutions are kind of dismissed as this is just a part 89 00:03:55,200 --> 00:03:57,800 of who you are now. And so during my first 90 00:03:57,800 --> 00:04:00,320 pregnancy, I was told pelvic pain is totally normal. 91 00:04:00,320 --> 00:04:01,520 There's something we can do about it. 92 00:04:01,520 --> 00:04:04,760 And I could like barely walk. And so that was unacceptable to 93 00:04:04,760 --> 00:04:05,760 me. And like there's no way that 94 00:04:05,760 --> 00:04:08,120 that that that is real. And it's not like you can 95 00:04:08,120 --> 00:04:10,200 absolutely have a pain free pregnancy. 96 00:04:10,880 --> 00:04:12,760 I learned that there was a lot of movements that we can do to 97 00:04:12,760 --> 00:04:15,720 help support an easier labor experience, more comfortable 98 00:04:15,720 --> 00:04:18,360 labor experience. And then more importantly, we 99 00:04:18,360 --> 00:04:20,920 can do a lot during pregnancy and during postpartum to help us 100 00:04:20,920 --> 00:04:23,480 recover in the postpartum so that we can keep up with our 101 00:04:23,480 --> 00:04:27,240 kids and we can live a full and active life as mothers raising 102 00:04:27,240 --> 00:04:29,520 our children. Like we don't have to be 103 00:04:29,520 --> 00:04:31,680 debilitated by some of the discomfort that we're having. 104 00:04:31,680 --> 00:04:34,480 And so that's kind of been my main goal with my business. 105 00:04:34,480 --> 00:04:36,800 It's kind of how I got into it. I got 4 kids now. 106 00:04:36,800 --> 00:04:39,560 So I've been on the personal journey with a lot of our 107 00:04:39,560 --> 00:04:41,960 followers in our community, which has been pretty fun. 108 00:04:41,960 --> 00:04:45,160 I've we're, we're, we're stopping now at 4:00. 109 00:04:47,200 --> 00:04:50,200 And so now it'll just be more of a mentorship type of journey for 110 00:04:50,200 --> 00:04:52,080 me. But it's been, it's been really 111 00:04:52,080 --> 00:04:54,880 fun for the past eight years. It's awesome, awesome. 112 00:04:55,160 --> 00:04:57,120 When you were going through your first pregnancy, was there just 113 00:04:57,120 --> 00:05:00,240 like a massive hole in the market when you were looking for 114 00:05:00,240 --> 00:05:02,040 stuff like this? And I know you said that people 115 00:05:02,040 --> 00:05:06,200 were telling you this is normal, but like I feel like people that 116 00:05:06,200 --> 00:05:09,160 are going through it don't accept that as you know, the the 117 00:05:09,160 --> 00:05:10,920 fact, the truth. So like they're constantly 118 00:05:10,920 --> 00:05:12,080 digging. We just having a hard time 119 00:05:12,080 --> 00:05:13,760 finding any information around this. 120 00:05:14,280 --> 00:05:16,120 Yeah. So there's definitely a lot more 121 00:05:16,120 --> 00:05:19,680 perinatal focus like it counts on Instagram and fitness 122 00:05:19,680 --> 00:05:22,200 programs available now in comparison to when I was 123 00:05:22,200 --> 00:05:25,440 starting my journey in 2016, 2017. 124 00:05:25,960 --> 00:05:28,600 When I was starting, there was like maybe like one or two 125 00:05:28,600 --> 00:05:31,840 prenatal programs out there. A lot of them were like really 126 00:05:31,840 --> 00:05:34,680 like easy, just breathe, do some gentle yoga. 127 00:05:34,920 --> 00:05:37,480 And I was an athlete. And so I was not interested in 128 00:05:37,480 --> 00:05:40,720 doing like a quote UN quote like easy workout throughout my 129 00:05:40,720 --> 00:05:42,400 pregnancy. I wanted something that was 130 00:05:42,400 --> 00:05:45,880 still challenging but safe for me, that was effective for my 131 00:05:45,880 --> 00:05:48,440 current goals. Like I was a collegiate athlete. 132 00:05:48,440 --> 00:05:50,560 I was running ultra marathons before I got pregnant. 133 00:05:50,560 --> 00:05:54,040 And so I was used to doing hard workouts and there was not 134 00:05:54,040 --> 00:05:57,480 really a lot out there on, well, how can I continue to lift heavy 135 00:05:57,480 --> 00:06:01,000 weights and run and do all the activities that I like doing 136 00:06:01,040 --> 00:06:02,600 during pregnancy in a way that serves me? 137 00:06:02,600 --> 00:06:05,880 And so I spent a lot of my pregnancy trying to like weed 138 00:06:05,880 --> 00:06:07,680 through the misinformation that's out there there. 139 00:06:07,680 --> 00:06:10,120 There's a lot of conflicting information on what's safe and 140 00:06:10,120 --> 00:06:13,600 what's not safe. Some of the misinformation is 141 00:06:13,600 --> 00:06:17,320 just based on like outdated guidance or like a random, some 142 00:06:17,320 --> 00:06:19,760 random doctor said this thing one time 50 years ago and it 143 00:06:19,760 --> 00:06:22,440 just kind of stuck. And like the heart rate thing, 144 00:06:22,440 --> 00:06:26,160 for example, like that was like a random piece of information 145 00:06:26,160 --> 00:06:27,600 that got put out and then redacted. 146 00:06:27,600 --> 00:06:30,120 And they were like, actually that has, there's nothing to 147 00:06:30,480 --> 00:06:33,120 back that up, but it's still a recommendation that people get 148 00:06:33,120 --> 00:06:35,200 told or people get like referred to. 149 00:06:35,560 --> 00:06:38,600 And so there was a lot of just like, feeling really confused on 150 00:06:38,600 --> 00:06:41,920 what I was allowed to do, like what was safe for me to do. 151 00:06:42,360 --> 00:06:46,800 And so I surprisingly was able to kind of reel myself back and 152 00:06:46,800 --> 00:06:49,640 just really tune into what felt good in my body and kind of 153 00:06:49,640 --> 00:06:52,080 explore movement in that way. I would just kind of modify 154 00:06:52,360 --> 00:06:56,120 workouts that I was doing based on like figuring out like, OK, 155 00:06:56,120 --> 00:06:59,240 what misinformation is probably correct and which one's not 156 00:06:59,240 --> 00:07:00,960 correct? Which ones do I feel comfortable 157 00:07:00,960 --> 00:07:03,000 with? And so it was a really confusing 158 00:07:03,000 --> 00:07:06,120 pregnancy and I was able to stay very active throughout. 159 00:07:06,120 --> 00:07:10,160 I did develop some SI joint and pelvic pain that I was able to 160 00:07:10,160 --> 00:07:13,080 resolve by seeing a chiropractor working with some PTS. 161 00:07:13,640 --> 00:07:17,000 But overall just was like really confused and like kind of scared 162 00:07:17,280 --> 00:07:19,320 of movement. And a lot of people that reach 163 00:07:19,320 --> 00:07:22,320 out to us on Instagram and like on YouTube, they're always, 164 00:07:22,480 --> 00:07:24,600 they're, they're concerned. They're like, I was told I 165 00:07:24,600 --> 00:07:27,360 should never lay on my back. I should never twist my heart 166 00:07:27,360 --> 00:07:28,840 rate, should never get up this point. 167 00:07:29,160 --> 00:07:31,640 And so a lot of the prenatal guidance that a lot of us get 168 00:07:31,640 --> 00:07:35,440 exposed to is a long list of don'ts, but there's not really 169 00:07:35,440 --> 00:07:39,040 like a list of, but you can do these things and this is how you 170 00:07:39,040 --> 00:07:41,720 can do these things safely. And this is how you can move in 171 00:07:41,720 --> 00:07:43,720 an effective way. And so it gets really 172 00:07:43,720 --> 00:07:45,400 overwhelming and it gets really scary. 173 00:07:45,400 --> 00:07:47,920 And so the default is, well, I'll just do nothing. 174 00:07:48,200 --> 00:07:51,560 I'll just not exercise then because it feels unsafe to do 175 00:07:51,840 --> 00:07:54,160 when there's so much benefit to exercising. 176 00:07:54,160 --> 00:07:57,640 And it's a disservice to tell your patients to tell your 177 00:07:57,640 --> 00:07:59,680 clients to tell the people that you interact with that what 178 00:07:59,680 --> 00:08:01,880 they're doing during pregnancy is unsafe because there's really 179 00:08:01,880 --> 00:08:05,760 not any inherently dangerous exercises that anyone is going 180 00:08:05,760 --> 00:08:08,440 to be doing. It's just like, unless you're at 181 00:08:08,440 --> 00:08:11,760 something that has like a really big all risk or there's like, 182 00:08:11,920 --> 00:08:14,400 really that's like the only type of dangerous exercise that 183 00:08:14,400 --> 00:08:15,720 somebody could do during pregnancy. 184 00:08:15,720 --> 00:08:18,280 And like our body is really smart at keeping ourselves and 185 00:08:18,280 --> 00:08:21,240 our babies safe. And, but it's really confusing 186 00:08:21,240 --> 00:08:22,760 and it's really scary to navigate. 187 00:08:22,760 --> 00:08:26,240 And my first pregnancy was really scary in comparison to my 188 00:08:26,240 --> 00:08:29,680 next 3 when I was much more informed based on my own study 189 00:08:29,680 --> 00:08:32,919 and my academic programs, my own study on my own working with 190 00:08:32,919 --> 00:08:36,159 clients of like what made sense. And those pregnancies were so 191 00:08:36,159 --> 00:08:38,320 much more comfortable. I felt so much more confident 192 00:08:39,000 --> 00:08:42,080 and that carried into my labor, that carried into my motherhood 193 00:08:42,080 --> 00:08:44,720 journey, and so my subsequent journeys were so much more 194 00:08:44,720 --> 00:08:47,400 empowered and so much more positive compared to my first. 195 00:08:48,280 --> 00:08:50,360 Gotcha, gotcha. Totally correct me if I'm wrong 196 00:08:50,360 --> 00:08:51,560 here. You've been pregnant four times 197 00:08:51,560 --> 00:08:55,120 and I have yet to be pregnant. But I'm assuming what I've heard 198 00:08:55,120 --> 00:08:57,400 is like as you're an athlete, for instance, because a lot of 199 00:08:57,400 --> 00:09:00,040 these listeners are athletes. Whatever your body's used to 200 00:09:00,040 --> 00:09:03,600 doing and is acclimated to do currently, like you can pretty 201 00:09:03,600 --> 00:09:07,080 much continue that throughout the especially the early phases 202 00:09:07,080 --> 00:09:09,120 of pregnancy. Like if you're a runner before 203 00:09:09,120 --> 00:09:11,320 getting pregnant, continuing to run while pregnant makes sense. 204 00:09:11,320 --> 00:09:13,560 If you're a lifter beforehand, continuing to do that makes 205 00:09:13,560 --> 00:09:14,920 sense. You might not want to like, 206 00:09:14,920 --> 00:09:18,720 totally introduce something new, you know, to that extent or that 207 00:09:18,720 --> 00:09:21,480 extreme once getting pregnant. But if you're already acclimated 208 00:09:21,480 --> 00:09:23,440 to it, your body's pretty resilient to continuing that, 209 00:09:23,440 --> 00:09:25,120 right? Yeah. 210 00:09:25,120 --> 00:09:26,840 So there's a little bit of nuance to that. 211 00:09:26,840 --> 00:09:29,840 You can absolutely continue workout programs that you've 212 00:09:29,840 --> 00:09:31,640 been doing at a fairly high intensity. 213 00:09:32,240 --> 00:09:35,120 I would say like in the 1st and 2nd trimester, you might want to 214 00:09:35,120 --> 00:09:38,880 lower intensity just a little to like be like 70 to 80% maybe and 215 00:09:38,880 --> 00:09:42,040 up to 90% effort levels. So you can still work hard 216 00:09:42,040 --> 00:09:44,000 during pregnancy. And the recommendation is at 217 00:09:44,000 --> 00:09:48,080 least 150 minutes of moderate intensity, which is a lot of 218 00:09:48,080 --> 00:09:49,640 exercise. And that's not including your 219 00:09:49,640 --> 00:09:51,720 warmups and your cooldown. So that's a good amount of 220 00:09:51,720 --> 00:09:54,200 lifting and exercising throughout the week that you can 221 00:09:54,200 --> 00:09:56,040 do. And if you're already familiar 222 00:09:56,040 --> 00:09:58,880 with certain types of lifts and certain types of movements, like 223 00:09:58,880 --> 00:10:01,160 by all means, it's probably makes sense for you to continue 224 00:10:01,160 --> 00:10:04,000 during your pregnancy. At some point, you will probably 225 00:10:04,000 --> 00:10:06,120 need to modify it because mumas might just not feel as 226 00:10:06,120 --> 00:10:08,280 comfortable. Like you get this big belly that 227 00:10:08,280 --> 00:10:09,760 kind of gets in the way of everything. 228 00:10:09,760 --> 00:10:13,080 And so instead of doing like a normal swat, maybe you do a box 229 00:10:13,080 --> 00:10:14,560 swat or you're writing your stance a little bit. 230 00:10:14,560 --> 00:10:16,920 Instead of doing like a conventional deadlift, maybe you 231 00:10:16,920 --> 00:10:20,760 do sumo or you elevate the bar or maybe you adjust using like 232 00:10:21,000 --> 00:10:22,880 kettle bells or dumbbells or bands. 233 00:10:23,320 --> 00:10:25,440 And so there will probably be some sort of modification that 234 00:10:25,440 --> 00:10:28,920 happens probably towards like the later end of pregnancy, 235 00:10:28,920 --> 00:10:31,960 depending on how fast your belly grows, like kind of how your 236 00:10:31,960 --> 00:10:34,160 body is changing. But there are physiologic 237 00:10:34,160 --> 00:10:37,280 changes that are happening that will require some modification. 238 00:10:37,280 --> 00:10:40,520 Like your center of gravity is going to shift forward and up. 239 00:10:40,520 --> 00:10:42,800 So you're the way that you kind of balance is going to slightly 240 00:10:42,800 --> 00:10:44,400 change. And because of that, the way 241 00:10:44,400 --> 00:10:46,400 that you manage pressure is going to be different. 242 00:10:46,400 --> 00:10:49,320 So you're probably not going to be able to lift as heavy as 243 00:10:49,320 --> 00:10:51,640 outside of pregnancy. It doesn't mean that you can't 244 00:10:51,640 --> 00:10:54,720 lift heavy, it's just not going to be relative, maybe as high as 245 00:10:54,720 --> 00:10:58,000 you were before. Your joints have a little bit 246 00:10:58,000 --> 00:11:01,240 more laxity to them, so you're not necessarily instable by any 247 00:11:01,240 --> 00:11:04,520 means, but how you stabilize is going to kind of adjust because 248 00:11:04,520 --> 00:11:06,360 there's a little bit more movement happening within our 249 00:11:06,360 --> 00:11:08,040 joints. So there are a lot of 250 00:11:08,040 --> 00:11:10,440 physiologic changes that are occurring during pregnancy that 251 00:11:10,480 --> 00:11:12,480 will probably require some sort of modification. 252 00:11:12,480 --> 00:11:14,280 Usually my biggest recommendations is are you 253 00:11:14,280 --> 00:11:16,360 comfortable during the lift or the movement? 254 00:11:16,680 --> 00:11:18,040 Are you feeling discomfort anywhere? 255 00:11:18,040 --> 00:11:20,600 If so, how can we kind of adjust this to make you more 256 00:11:20,600 --> 00:11:23,440 comfortable if you're feeling pain in your lower back with 257 00:11:23,440 --> 00:11:24,680 your lift that you normally don't? 258 00:11:25,000 --> 00:11:27,520 Well, if it's a squat, maybe we just squat down to a box. 259 00:11:27,520 --> 00:11:29,120 So we kind of decrease range of motion. 260 00:11:29,120 --> 00:11:31,240 We add some support to make you feel more comfortable. 261 00:11:31,520 --> 00:11:33,960 If you're feeling a little bit more pinching in the hips or 262 00:11:33,960 --> 00:11:36,280 during the deadlift, well, maybe we elevate the bar so we 263 00:11:36,280 --> 00:11:39,200 decrease the range of motion. If we're running and we're 264 00:11:39,200 --> 00:11:41,840 noticing like, wow, my belly like really hurts when I run 265 00:11:41,840 --> 00:11:44,560 because those ligaments, they're just kind of bouncing around. 266 00:11:45,040 --> 00:11:47,320 Maybe we can add a belly band so that we have a little bit more 267 00:11:47,320 --> 00:11:49,480 support there. Or maybe we adjust to a lower 268 00:11:49,480 --> 00:11:51,520 impact activity. Instead of running, we go to 269 00:11:51,520 --> 00:11:54,080 walking, we go to the elliptical, maybe we swim, we 270 00:11:54,080 --> 00:11:56,520 can Aqua Dog. We can still achieve the same 271 00:11:56,880 --> 00:11:59,600 goal and the intent with maybe a different shape or a different 272 00:11:59,600 --> 00:12:02,480 movement that still achieves what you want but doesn't in a 273 00:12:02,480 --> 00:12:04,880 way that's much more comfortable for you during your pregnancy. 274 00:12:04,880 --> 00:12:07,840 It's really not necessary to like force through discomfort or 275 00:12:07,840 --> 00:12:10,240 pain. Like you can absolutely modify 276 00:12:10,360 --> 00:12:13,080 in ways that makes sense. On the other end of that, if you 277 00:12:13,080 --> 00:12:15,600 have never exercised before in your life or maybe you're not 278 00:12:15,600 --> 00:12:17,440 quite as familiar with certain types of movements, you can 279 00:12:17,440 --> 00:12:20,160 absolutely start a brand new exercise program during 280 00:12:20,160 --> 00:12:22,560 pregnancy. A lot of folks are sedentary 281 00:12:22,560 --> 00:12:25,040 before they move into pregnancy. I think your listeners are 282 00:12:25,040 --> 00:12:27,880 probably on the more active side, but for folks that maybe 283 00:12:27,880 --> 00:12:30,520 are listening that are don't have like a really established 284 00:12:30,520 --> 00:12:34,400 workout program, you can start during pregnancy at like 100%, 285 00:12:34,400 --> 00:12:36,640 but start like a novice. Like don't start like you've 286 00:12:36,640 --> 00:12:39,240 been lifting for 10 years for the first time during pregnancy. 287 00:12:39,240 --> 00:12:42,680 Maybe start like you've lifted like a week during pregnancy. 288 00:12:43,160 --> 00:12:45,600 So we have clients that come to our gym who have never exercised 289 00:12:45,600 --> 00:12:48,560 before in their life and they finish their pregnancy lifting 290 00:12:48,560 --> 00:12:50,600 the barbell and that's a really big accomplishment for them. 291 00:12:50,600 --> 00:12:52,640 They feel really strong, they feel really good in their 292 00:12:52,640 --> 00:12:54,960 bodies. So I think you can absolutely 293 00:12:54,960 --> 00:12:58,040 continue exercise during your pregnancy that you're doing pre 294 00:12:58,040 --> 00:13:00,320 pregnancy. There will probably be some sort 295 00:13:00,320 --> 00:13:03,640 of modification that needs to occur while you are pregnant, 296 00:13:03,640 --> 00:13:06,840 which is totally fine. It doesn't decrease your value 297 00:13:06,840 --> 00:13:08,960 as an athlete or as a person by any means. 298 00:13:08,960 --> 00:13:12,000 It's OK to lift less weight. It's OK to not run quite as much 299 00:13:12,000 --> 00:13:14,120 mileage. Just think about what feels 300 00:13:14,120 --> 00:13:16,840 comfortable in your body is like a good starting point and then 301 00:13:16,840 --> 00:13:19,840 modify as needed. Think about how stable do I feel 302 00:13:19,840 --> 00:13:21,840 in this lift? Do I feel comfortable? 303 00:13:21,920 --> 00:13:23,880 Do I feel like I can manage pressure well? 304 00:13:24,040 --> 00:13:26,160 If not, maybe we just need to adjust a little bit. 305 00:13:26,400 --> 00:13:28,960 But you can absolutely start new workout programs during 306 00:13:28,960 --> 00:13:31,200 pregnancy, but approach it like a beginner. 307 00:13:31,200 --> 00:13:33,360 Don't approach it like you've been lifting for 10 years. 308 00:13:33,640 --> 00:13:36,520 Just ease into it. Maybe we start with like bands 309 00:13:36,520 --> 00:13:38,680 and some lighter dumbbells and then we kind of progress from 310 00:13:38,680 --> 00:13:42,160 there for our new exercisers. I would say like working with a 311 00:13:42,160 --> 00:13:44,560 trainer, joining a fitness program where you can like 312 00:13:44,560 --> 00:13:46,520 follow a video can be really helpful. 313 00:13:46,760 --> 00:13:49,040 So getting someone to really guide you through will be much 314 00:13:49,040 --> 00:13:51,040 more important if you're starting brand new during 315 00:13:51,040 --> 00:13:53,240 pregnancy as opposed to outside of pregnancy. 316 00:13:53,240 --> 00:13:56,160 Just because there's different things that are happening within 317 00:13:56,160 --> 00:13:58,480 your body that we want to be just more mindful of how we're 318 00:13:58,480 --> 00:14:01,320 lifting and how we're moving. Because there is a little bit 319 00:14:01,320 --> 00:14:04,640 potentially a little bit more risk of injury if you are like 320 00:14:04,640 --> 00:14:08,040 not used to exercising before or you may just be really nervous. 321 00:14:08,040 --> 00:14:10,880 And so it's helpful to have someone to guide you as opposed 322 00:14:10,880 --> 00:14:12,120 to trying to figure out on your own. 323 00:14:12,720 --> 00:14:14,800 Totally makes sense. And I feel like for people that 324 00:14:14,800 --> 00:14:17,600 are coming from a lifting background and, and not wanting 325 00:14:17,600 --> 00:14:19,760 to lose any lean tissue, I mean, as long as you're keeping that 326 00:14:19,760 --> 00:14:23,040 muscle stimulated in some form or fashion, even if you're not 327 00:14:23,040 --> 00:14:25,680 lifting as heavy, like it's relatively easy to preserve the 328 00:14:25,680 --> 00:14:28,040 muscle you've got as long as you're keeping it in demand, 329 00:14:28,040 --> 00:14:29,960 even if it's not on the upper end of that extreme. 330 00:14:30,760 --> 00:14:33,960 Yeah, absolutely. So for me personally, like I was 331 00:14:33,960 --> 00:14:36,080 lifting weights before I got pregnant for the first time. 332 00:14:36,080 --> 00:14:38,360 I've continued to lift weights throughout all my pregnancies, 333 00:14:38,680 --> 00:14:40,760 lifting weights in between. I'm not like a power lifter or 334 00:14:40,760 --> 00:14:42,160 like Olympic weight lifter or anything. 335 00:14:42,160 --> 00:14:45,840 Like I don't compete as a lifter, but I did compete 336 00:14:45,840 --> 00:14:48,440 previously as a runner before I got pregnant. 337 00:14:48,440 --> 00:14:51,080 And so now I'm currently training for a marathon, haven't 338 00:14:51,080 --> 00:14:53,240 run really in like 8 years. And it's coming back to me 339 00:14:53,240 --> 00:14:55,360 really fast because it's something that I had been doing 340 00:14:55,360 --> 00:14:58,280 for a decade before. And so I'm a firm believer if 341 00:14:58,280 --> 00:15:00,720 you've been doing it, it's going to come back to you quickly. 342 00:15:00,720 --> 00:15:03,480 And this is just a short phase like pregnancy. 343 00:15:03,520 --> 00:15:06,640 I would say maybe like the last three months, you might notice 344 00:15:06,640 --> 00:15:08,160 that your weights have to lower a little bit. 345 00:15:08,440 --> 00:15:11,480 Maybe we have to accommodate a little bit for how we're feeling 346 00:15:11,480 --> 00:15:13,720 in our bodies, but it'll come back quickly. 347 00:15:13,720 --> 00:15:16,200 And then postpartum, especially if you are mindful with your 348 00:15:16,200 --> 00:15:19,240 progression in the postpartum and not rush the process, you're 349 00:15:19,240 --> 00:15:20,560 going to be able to lift a lot heavier. 350 00:15:20,560 --> 00:15:22,280 You're going to be able to run a lot faster. 351 00:15:22,560 --> 00:15:26,920 And so just remember that this is like maybe 18 months of your 352 00:15:26,920 --> 00:15:29,080 life. It's OK if workouts look a 353 00:15:29,080 --> 00:15:31,480 little bit different and we kind of change what our goals are. 354 00:15:31,480 --> 00:15:35,040 Like our goals during pregnancy are not to win a competition. 355 00:15:35,040 --> 00:15:38,600 Our goals during pregnancy is to make it through our birth in a 356 00:15:38,600 --> 00:15:40,960 way that feels comfortable for us and then more importantly, to 357 00:15:40,960 --> 00:15:42,840 help us recover easier postpartum. 358 00:15:43,360 --> 00:15:46,440 Totally. When it comes to athletes, 359 00:15:46,440 --> 00:15:49,160 people that are lifting, people that have muscular developments, 360 00:15:49,960 --> 00:15:53,360 that's typically always seen as a positive by most people's 361 00:15:53,360 --> 00:15:55,200 standards. You're more flexible on average. 362 00:15:55,640 --> 00:15:58,960 But when you're actually going into labor and the birth is 363 00:15:58,960 --> 00:16:02,800 looming, is there any drawbacks to having that, you know, just 364 00:16:02,960 --> 00:16:06,200 muscle density and tightness and, and you know what you would 365 00:16:06,200 --> 00:16:07,960 think of from a lifting standpoint, like when you're 366 00:16:07,960 --> 00:16:11,000 really needing to just allow the body to relax and open up and, 367 00:16:11,520 --> 00:16:15,560 and just totally be at peace. So there is some controversy 368 00:16:15,560 --> 00:16:18,360 about this. There are people that work in 369 00:16:18,360 --> 00:16:20,920 birth that believe that if somebody's lifting weights, if 370 00:16:20,920 --> 00:16:23,400 they're doing CrossFit, if they're powerlifting, their 371 00:16:23,400 --> 00:16:25,640 pelvic floors are going to be so tight that their babies cannot 372 00:16:25,640 --> 00:16:27,400 navigate there and they're going to be, they're going to have AC 373 00:16:27,400 --> 00:16:29,440 section. So the thought is if you lift 374 00:16:29,440 --> 00:16:31,520 weights, you'll have AC section because your pelvic floor is 375 00:16:31,520 --> 00:16:34,560 going to be way too tight or you'll have a really long labor. 376 00:16:35,040 --> 00:16:37,560 There's some wants to this as well, like just touching a 377 00:16:37,560 --> 00:16:39,840 weight doesn't automatically make your pelvic floor really 378 00:16:39,840 --> 00:16:42,240 tight. I think what's really important 379 00:16:42,240 --> 00:16:44,320 if we're lifting weights throughout pregnancy and just 380 00:16:44,320 --> 00:16:47,960 exercise in general is to pay attention to the directions of 381 00:16:47,960 --> 00:16:50,360 movement that are incorporated within our workout program. 382 00:16:50,360 --> 00:16:53,280 So a lot of like squats and deadlifts and traditional 383 00:16:53,280 --> 00:16:55,760 lifting programs are very Saturnal plane, very front to 384 00:16:55,760 --> 00:16:58,600 back like everything is extension and external rotation, 385 00:16:58,600 --> 00:17:01,400 extension and external rotation. And so if we're always 386 00:17:01,400 --> 00:17:04,599 emphasizing this one movement plane and this one movement 387 00:17:04,599 --> 00:17:07,000 pattern, there's there's going to be some changes of tension 388 00:17:07,000 --> 00:17:10,520 within our pelvic floor. And so we're always emphasizing 389 00:17:10,560 --> 00:17:12,880 like the squats and the deadlifts and the cleans and the 390 00:17:12,880 --> 00:17:15,000 snatches and everything is in this direction. 391 00:17:15,280 --> 00:17:17,800 We're going to have a very tight back half of our pelvic floor. 392 00:17:17,800 --> 00:17:20,560 We're probably going to favor a lot of extension and we're going 393 00:17:20,560 --> 00:17:22,560 to favor a lot of external rotation, which are great 394 00:17:22,560 --> 00:17:25,240 positions for power. That's how we generate power to 395 00:17:25,240 --> 00:17:27,160 come out of lifts. That's how we propel ourselves 396 00:17:27,160 --> 00:17:29,600 forward. So really great place to be if 397 00:17:29,600 --> 00:17:32,240 you want to be very athletic. However, we also need to 398 00:17:32,240 --> 00:17:36,400 incorporate side to side type movements and also rotational 399 00:17:36,400 --> 00:17:37,320 movements. So we need to be in the 400 00:17:37,320 --> 00:17:39,400 transverse plane and we need to be in the frontal plane. 401 00:17:40,080 --> 00:17:43,000 And so if we are incorporating our main lifts with our 402 00:17:43,000 --> 00:17:45,920 bilateral movements, so both legs and arms moving at the same 403 00:17:45,920 --> 00:17:49,240 time, we have our squats or deadlift, squat or clean 404 00:17:49,240 --> 00:17:52,400 snatches, everything that's extension, external rotation, 405 00:17:52,400 --> 00:17:56,040 extension, external rotation. In addition to can we add in 406 00:17:56,040 --> 00:17:58,880 some abduction and adduction so our side to side movements. 407 00:17:58,880 --> 00:18:01,240 So maybe we're doing like side lunges, maybe we're doing 408 00:18:01,240 --> 00:18:04,200 lateral band walks, we're incorporating movements that are 409 00:18:04,200 --> 00:18:06,520 strengthening the side glute musculature and the inner thigh 410 00:18:06,520 --> 00:18:09,280 musculature, especially the inner thigh musculature. 411 00:18:09,560 --> 00:18:12,200 Your adductors and your inner thighs are incredibly important 412 00:18:12,200 --> 00:18:15,440 for one pelvic stability, but also helping to createspace in 413 00:18:15,440 --> 00:18:18,040 the bottom part of your pelvis and the back part of your 414 00:18:18,040 --> 00:18:20,120 pelvis. And so muscles only have the 415 00:18:20,120 --> 00:18:22,920 ability to pull. And so the adductors help to 416 00:18:22,920 --> 00:18:25,880 pull the bottom of the pelvis open, which if somebody does 417 00:18:25,880 --> 00:18:28,400 have a tight pelvic cord from lifting, they're going to see 418 00:18:28,400 --> 00:18:30,880 issues when they're like 8 centimeters and they get stuck 419 00:18:31,040 --> 00:18:33,320 or they push for like 4 or five hours and their babies won't 420 00:18:33,320 --> 00:18:34,840 come out. And then they have AC section. 421 00:18:35,400 --> 00:18:37,480 That's going to be why not? I mean, I don't want to blame 422 00:18:37,480 --> 00:18:40,080 anybody but the inner thighs, we need to strengthen them to help 423 00:18:40,080 --> 00:18:41,400 pull the bottom of the pelvis open. 424 00:18:41,640 --> 00:18:43,560 In addition, we need to strengthen the hamstrings 425 00:18:43,560 --> 00:18:46,080 because those also help to pull the pelvis open. 426 00:18:46,320 --> 00:18:48,880 And if we always favor an extended position, so we're 427 00:18:48,880 --> 00:18:52,400 always an extension to generate power, we're going to have a 428 00:18:52,400 --> 00:18:54,480 hard time finding a rounded position. 429 00:18:54,480 --> 00:18:57,720 So can we bring movement side to side in addition to 430 00:18:57,800 --> 00:19:00,680 rotationally? Not just in the rib cage, but 431 00:19:00,680 --> 00:19:03,960 also in the pelvis. And so within our hips, we have 432 00:19:04,280 --> 00:19:07,200 external internal hip rotation, which is how is the hip or the 433 00:19:07,200 --> 00:19:10,880 femur moving in the socket versus pelvic rotation, internal 434 00:19:10,880 --> 00:19:13,200 and external, which is how is the pelvis moving on the femur? 435 00:19:13,200 --> 00:19:16,160 So similar, but like it's kind of like what is the anchor 436 00:19:16,160 --> 00:19:18,040 point? We need to be able to find 437 00:19:18,040 --> 00:19:22,400 internal and external hip and pelvic rotation during if you're 438 00:19:22,400 --> 00:19:25,320 an athlete, the internal rotation is the harder 1. 439 00:19:25,400 --> 00:19:28,920 So being able to find internal hip rotation and internal pelvic 440 00:19:28,920 --> 00:19:31,800 rotation are more challenging. And those are also going to be 441 00:19:31,800 --> 00:19:34,000 things that contribute towards those late labor stall. 442 00:19:34,000 --> 00:19:36,320 So you're like 8 centimeters, you've been pushing for a long 443 00:19:36,320 --> 00:19:38,440 time. So if we can incorporate 444 00:19:38,440 --> 00:19:42,200 exercises where you find closed hip positions, this is known as 445 00:19:42,200 --> 00:19:45,280 like a hip shift, which if people are not familiar with 446 00:19:45,280 --> 00:19:48,440 that is just go to YouTube and type in mom stay fit hip shift. 447 00:19:48,440 --> 00:19:51,880 So like your hips shifting, I mean, you'll see what that looks 448 00:19:51,880 --> 00:19:54,280 like because it's, it's kind of hard to explain, but essentially 449 00:19:54,280 --> 00:19:57,160 it's the pelvis rotating towards the femur. 450 00:19:57,360 --> 00:19:59,280 So you're going to feel a little bit more of a stretch and like 451 00:19:59,280 --> 00:20:02,720 your glue area, this is stretching like the back half of 452 00:20:02,720 --> 00:20:05,120 your pelvic floor where your sacrum is attaching. 453 00:20:05,360 --> 00:20:07,760 And this is creating a lot of space in the back half and the 454 00:20:07,760 --> 00:20:11,440 bottom of your pelvis. And so we want to be able to 455 00:20:11,440 --> 00:20:14,960 focus a little bit more on the inner thigh strengthening if you 456 00:20:14,960 --> 00:20:17,160 are an athlete. We want to focus on more of the 457 00:20:17,160 --> 00:20:20,280 internal hip and pelvic rotation to create that space in the 458 00:20:20,280 --> 00:20:22,680 bottom part of the pelvis. And we want to focus on more 459 00:20:22,680 --> 00:20:25,680 back rounding. So can I release my lats and 460 00:20:25,680 --> 00:20:28,480 round in my back? We have a whole free birth prep 461 00:20:28,480 --> 00:20:31,200 circuit that kind of addresses all these common issues that 462 00:20:31,200 --> 00:20:34,480 athletes have and just people, women in general have during 463 00:20:34,480 --> 00:20:37,040 pregnancy. And so we have exercise to help 464 00:20:37,040 --> 00:20:38,720 to release the backside of the body. 465 00:20:38,720 --> 00:20:40,720 We have exercise to help you find a hip shift. 466 00:20:40,720 --> 00:20:43,640 We have a few different variations, so those would be 467 00:20:43,640 --> 00:20:46,640 like my main recommendations. If somebody is an athlete, they 468 00:20:46,640 --> 00:20:49,360 love lifting weights because I love lifting weights, but they 469 00:20:49,360 --> 00:20:51,680 don't want to have complications during their labor. 470 00:20:51,920 --> 00:20:54,200 Touching a weight does not automatically make your polyp 471 00:20:54,200 --> 00:20:57,000 for tight, but only moving in One Direction in the same 472 00:20:57,000 --> 00:20:58,760 movement pattern all the time can. 473 00:20:59,040 --> 00:21:01,760 And so we want to incorporate the bilateral movements to build 474 00:21:01,760 --> 00:21:03,800 strength because that's how we maintain our muscle mass. 475 00:21:03,800 --> 00:21:06,400 Having more muscle mass is going to help to reduce prenatal 476 00:21:06,400 --> 00:21:08,360 complications. So it's going to reduce your 477 00:21:08,360 --> 00:21:11,760 risk of developing gestational diabetes, hypertension, 478 00:21:11,760 --> 00:21:14,480 preeclampsia. So other complications that 479 00:21:14,480 --> 00:21:16,400 could occur. But we want to make sure that 480 00:21:16,400 --> 00:21:19,880 we're incorporating side to side movements in addition to 481 00:21:19,880 --> 00:21:22,880 rotational movements. And so as long as you 482 00:21:22,880 --> 00:21:26,280 incorporate a good variety of accessory work, you're probably 483 00:21:26,280 --> 00:21:28,520 setting yourself up really good. And then grab our free birth 484 00:21:28,520 --> 00:21:30,800 prep circuit and just add that in as your warm up and you're 485 00:21:30,800 --> 00:21:33,640 going to feel one probably more comfortable within your body. 486 00:21:34,280 --> 00:21:37,320 But yeah, so if you cannot round your back, that's a problem. 487 00:21:37,360 --> 00:21:40,640 If you cannot like find internal rotation, that would be a 488 00:21:40,640 --> 00:21:42,280 problem. So those would be things that I 489 00:21:42,280 --> 00:21:45,160 would like hyper focus on. If you only do squats and 490 00:21:45,160 --> 00:21:46,760 deadlifts, we need to do accessory work. 491 00:21:47,120 --> 00:21:49,760 Add an accessory work on one side of your body please. 492 00:21:50,560 --> 00:21:53,200 Yeah, no, my wife Crystal, I mean, she is, she's still doing 493 00:21:53,200 --> 00:21:55,360 all of her compound lifts and stuff, but I mean, she is like 494 00:21:55,360 --> 00:21:58,000 best friends with the medicine ball and resistance bands and 495 00:21:58,000 --> 00:21:59,880 all kinds of auxiliary stuff now as well. 496 00:22:00,080 --> 00:22:02,520 Are there like other tools that you recommend people just have 497 00:22:02,520 --> 00:22:05,120 at the comfort of their own home to just, you know, make it habit 498 00:22:05,120 --> 00:22:07,520 of incorporating in some form of fashion every day? 499 00:22:07,520 --> 00:22:09,920 It's like like the resistance bands and the exercise balls. 500 00:22:10,720 --> 00:22:12,160 Oh yeah, I love resistance bands. 501 00:22:12,160 --> 00:22:14,960 We we use them a lot with a lot of our exercises. 502 00:22:15,600 --> 00:22:18,320 You can also use a cable machine for the resistance band, but the 503 00:22:18,320 --> 00:22:20,440 resistance band is usually easier to have at home. 504 00:22:20,440 --> 00:22:22,720 And I would say yoga block, but also be really helpful. 505 00:22:22,720 --> 00:22:25,400 That can really help with kind of the pelvic rotation work. 506 00:22:25,960 --> 00:22:29,000 We use it a lot with our hip shifted exercises, kind of force 507 00:22:29,000 --> 00:22:31,960 you a little bit more onto one side to help with more of that 508 00:22:31,960 --> 00:22:34,720 release. Having like a door anchor for 509 00:22:34,720 --> 00:22:37,040 your bands can be really helpful too, if you're working out in 510 00:22:37,040 --> 00:22:39,680 more like a home setting and you don't have like a gym set up in 511 00:22:39,680 --> 00:22:41,200 your house or gym that you work out at. 512 00:22:41,200 --> 00:22:42,480 So that way you can attach bands. 513 00:22:42,800 --> 00:22:46,040 Having that lateral resistance can be really beneficial for 514 00:22:46,040 --> 00:22:48,800 your exercises as well. So yeah, I would say looped 515 00:22:48,800 --> 00:22:51,040 bands over ones with handles because they're a little bit 516 00:22:51,040 --> 00:22:53,920 more versatile because you can put it on your legs, you can 517 00:22:53,920 --> 00:22:57,000 hold them in your hands. But yeah, and you can, the bands 518 00:22:57,000 --> 00:22:58,760 are like our favorites for rotational work. 519 00:23:00,520 --> 00:23:02,400 Yeah. So those I would say bands have 520 00:23:02,400 --> 00:23:04,560 some weights. I would say like medium ish 521 00:23:04,560 --> 00:23:07,400 weights is a pretty good option if you are only going to be 522 00:23:07,400 --> 00:23:10,280 pretty limited on what you have. And then a yoga block would be 523 00:23:10,280 --> 00:23:14,160 like my my main must haves. Nice, nice. 524 00:23:14,160 --> 00:23:16,840 And you're a doula too, right? I am. 525 00:23:17,520 --> 00:23:18,000 Nice. Yeah. 526 00:23:18,000 --> 00:23:21,160 So Crystal, so our first time we're going to do like the whole 527 00:23:21,160 --> 00:23:24,200 totally natural home birth situation, but then his 528 00:23:24,200 --> 00:23:27,400 positioning was all jacked up face presentation and we were 529 00:23:27,400 --> 00:23:28,840 rushed in for an emergency section. 530 00:23:28,840 --> 00:23:31,120 So the furthest thing from what we had planned on doing. 531 00:23:31,440 --> 00:23:34,680 So with the second kiddo, I mean, she she's we got some 532 00:23:34,680 --> 00:23:36,680 awesome duelers right now, but we're doing like all the 533 00:23:36,680 --> 00:23:39,160 spinning baby stuff. So like every day we're 534 00:23:39,840 --> 00:23:43,320 rebozoing her and all, you know, all this stuff that's totally 535 00:23:43,320 --> 00:23:45,280 new to me. Are there some other like just 536 00:23:45,280 --> 00:23:48,080 daily practices with stretches and mobility stuff that you 537 00:23:48,080 --> 00:23:50,120 think are just proactively a wise move? 538 00:23:51,320 --> 00:23:53,160 So spinning babies is a great resource. 539 00:23:53,160 --> 00:23:56,000 Some sometimes their websites a little confusing to navigate, 540 00:23:56,000 --> 00:24:00,080 but the main concept is we want to think about babies position 541 00:24:00,080 --> 00:24:02,440 as in like they're like in a water balloon where like to make 542 00:24:02,440 --> 00:24:04,880 it simple. And the different ligaments that 543 00:24:04,880 --> 00:24:07,480 attach the uterus to the different structures within your 544 00:24:07,480 --> 00:24:11,040 body can have different levels of tension, which can kind of 545 00:24:11,040 --> 00:24:12,800 squish your water balloon a little bit. 546 00:24:12,800 --> 00:24:16,720 And so the baby can't move as easily around in their little 547 00:24:16,720 --> 00:24:19,000 balloon. It could impact their position. 548 00:24:19,280 --> 00:24:21,520 And So what Spinning babies is doing and kind of what we do 549 00:24:21,520 --> 00:24:23,760 with our birth prep circuit too, and there's so many different 550 00:24:23,760 --> 00:24:26,920 like circuits that you can find of people who are kind of 551 00:24:27,200 --> 00:24:29,880 drawing from similar concepts, but putting their own little 552 00:24:29,880 --> 00:24:31,560 spin on it based on where they come from. 553 00:24:32,200 --> 00:24:34,320 With spinning babies, the big thing that we're doing is 554 00:24:34,320 --> 00:24:36,080 releasing the different uterine ligament. 555 00:24:36,080 --> 00:24:38,640 So we've got like the broad ligament across the front of the 556 00:24:38,640 --> 00:24:41,600 uterus. So if babies movements are like 557 00:24:41,600 --> 00:24:44,360 kind of painful, like their kicks and their rolls like kind 558 00:24:44,360 --> 00:24:46,760 of hurt, that ligament might be really tight. 559 00:24:46,960 --> 00:24:49,880 And if that front ligament is a little bit tighter, it could be 560 00:24:49,880 --> 00:24:52,080 a little bit harder for baby to drop into the pelvis. 561 00:24:52,080 --> 00:24:55,680 And so doing like a belly lift, you can do with like a robosa 562 00:24:55,680 --> 00:24:57,880 where you lift the belly and kind of gently shimmy it. 563 00:24:58,400 --> 00:24:59,920 That can help to release that ligament. 564 00:24:59,920 --> 00:25:02,360 I also find like just pelvic tilting where you kind of like 565 00:25:02,360 --> 00:25:05,320 lift your belly up and in can help to release tension in that 566 00:25:05,320 --> 00:25:07,480 ligament. So that's like one way to 567 00:25:07,480 --> 00:25:09,600 release that one. On the front side. 568 00:25:09,600 --> 00:25:12,120 We also have the round ligaments that run vertically. 569 00:25:12,120 --> 00:25:14,240 So they run from kind of like the middle of your uterus to 570 00:25:14,240 --> 00:25:16,640 your labia. So if you have like lightning 571 00:25:16,640 --> 00:25:20,080 crotch, which is like a sharp electric feeling in your vagina, 572 00:25:20,080 --> 00:25:21,600 I know that you don't know what that feels like, but just 573 00:25:21,600 --> 00:25:25,720 imagine someone just shocking you just then you're in between, 574 00:25:26,880 --> 00:25:30,240 doesn't feel great, but it'll be like a sudden thing and then it 575 00:25:30,240 --> 00:25:33,320 goes away. Or if you have pain a little bit 576 00:25:33,320 --> 00:25:35,920 to one side with sudden hip extension. 577 00:25:35,920 --> 00:25:38,680 So when you stand up and there's like a sharp pain like in your 578 00:25:38,680 --> 00:25:40,440 lower abdomen, those are your round ligaments. 579 00:25:41,120 --> 00:25:43,400 So things like hip flexor releases can be helpful for 580 00:25:43,400 --> 00:25:45,800 that. You can also do like inversion. 581 00:25:45,800 --> 00:25:48,280 So like a forward leaning inversion is a move that we 582 00:25:48,280 --> 00:25:50,440 include in our birth prep circuit and is also part of like 583 00:25:50,440 --> 00:25:53,800 the spinning babies daily Essentials or their, they used 584 00:25:53,800 --> 00:25:56,200 to call it their three sisters, but it's, I think it's called 3 585 00:25:56,200 --> 00:25:59,320 balances or something now. So the forward leaning inversion 586 00:25:59,320 --> 00:26:01,080 can help to kind of stretch those out. 587 00:26:01,360 --> 00:26:03,440 Hip flexor releases are really great for that. 588 00:26:03,720 --> 00:26:06,360 I like to do something called a 9090 side camel. 589 00:26:06,360 --> 00:26:09,520 It's kind of like a Shim box below where you like extend up 590 00:26:09,520 --> 00:26:12,200 in your hip a little bit. Again, listeners are like, I 591 00:26:12,200 --> 00:26:15,280 don't know what that is Mama say fit side camel in YouTube and 592 00:26:15,280 --> 00:26:18,960 you'll see what it looks like. So anything that kind of 593 00:26:18,960 --> 00:26:22,320 releases that area, you can also like massage it on your own, 594 00:26:22,320 --> 00:26:24,560 which can be really helpful because you'll feel the band 595 00:26:24,560 --> 00:26:27,280 from the ligament and at the very bottom of the uterus, we 596 00:26:27,280 --> 00:26:30,640 have uterus sacral ligaments. So these attach the bottom like 597 00:26:30,640 --> 00:26:34,280 cervical area to your sacrum. And if those kind of like get 598 00:26:34,280 --> 00:26:37,640 tight or twisted, it can make it hard for baby to one get into a 599 00:26:37,640 --> 00:26:40,000 head down position. So if baby is kind of stuck in 600 00:26:40,000 --> 00:26:42,840 breach, sometimes it's because those ligaments have kind of 601 00:26:42,840 --> 00:26:45,040 decreased the space in the bottom of the uterus. 602 00:26:45,280 --> 00:26:48,600 Or if baby can't get into like a good chin tuck position, it can 603 00:26:48,600 --> 00:26:50,600 also be that. So inversions are really helpful 604 00:26:50,600 --> 00:26:52,680 for that. For inversions, you would just 605 00:26:52,680 --> 00:26:56,080 do them like once or twice a day to kind of release and you would 606 00:26:56,080 --> 00:26:59,520 hold it for maybe like 20 to 30 seconds or like 3 really deep 607 00:26:59,520 --> 00:27:02,040 and slow breaths. But with the four leaning 608 00:27:02,040 --> 00:27:04,720 inversion, you'll feel more of like a stretch, kind of like the 609 00:27:04,720 --> 00:27:07,560 lower back sacral area and maybe in the round ligaments. 610 00:27:07,920 --> 00:27:10,720 And if the inversion is too much, especially if you get like 611 00:27:10,720 --> 00:27:13,240 super light headed, you can just do like a puppy pose where like 612 00:27:13,240 --> 00:27:15,280 your hips are higher than your chest. 613 00:27:15,280 --> 00:27:17,400 So if you're on your bed and you're kind of like child's pose 614 00:27:17,400 --> 00:27:20,440 to do with like your butt high, that can also help to release 615 00:27:20,440 --> 00:27:22,360 that area. So anything that it kind of 616 00:27:22,360 --> 00:27:25,040 addresses balancing the ligaments can be really helpful 617 00:27:25,040 --> 00:27:28,240 to do like as a daily like essentials type of thing because 618 00:27:28,240 --> 00:27:30,920 that's going to help to support your baby's movement and 619 00:27:31,000 --> 00:27:33,440 position through your pelvis. So their positions are not 620 00:27:33,440 --> 00:27:35,040 random. They are based on the space 621 00:27:35,040 --> 00:27:37,680 that's available for them, which is like a big thing that 622 00:27:37,680 --> 00:27:39,880 spinning babies believe, something that like I follow 623 00:27:39,880 --> 00:27:43,360 along with and believe as well. And then we can kind of go 624 00:27:43,360 --> 00:27:46,360 further out where we think about what muscles are kind of 625 00:27:46,360 --> 00:27:49,240 supporting the different structures that may be impacting 626 00:27:49,240 --> 00:27:52,560 how your pelvis can move and how your uterus is positioning 627 00:27:52,560 --> 00:27:54,040 itself. And that's where our birth 628 00:27:54,040 --> 00:27:57,800 circuit kind of comes in, where if your lats are super tight and 629 00:27:57,800 --> 00:27:59,640 your hip flexors are super tight, it's going to kind of 630 00:27:59,640 --> 00:28:03,040 push you forward and that's going to decrease how well your 631 00:28:03,040 --> 00:28:05,840 baby can drop into your pelvis. And so if you have a very 632 00:28:05,840 --> 00:28:08,800 extended position, I wish I had models right now, I'm just using 633 00:28:08,800 --> 00:28:11,680 like my hands. But if you have a more extended 634 00:28:11,680 --> 00:28:14,760 spine, it's just going to push baby forward so they can't quite 635 00:28:14,760 --> 00:28:17,400 drop into your pelvis. And so if you can find a more 636 00:28:17,400 --> 00:28:21,120 rounded position, it's going to kind of bring like the uterus up 637 00:28:21,120 --> 00:28:24,960 and allow it to kind of drop in. So releasing lads, hip flexors 638 00:28:24,960 --> 00:28:28,000 can help to improve that. And then again, that internal 639 00:28:28,000 --> 00:28:30,640 rotation is going to help to improve how well the pelvis can 640 00:28:30,640 --> 00:28:32,400 open, particularly the bottom half. 641 00:28:33,000 --> 00:28:35,600 And that back half of the pelvic floor tends to get very tight 642 00:28:35,600 --> 00:28:39,320 for like everybody, but a little bit more so for athletes who 643 00:28:39,320 --> 00:28:42,640 very much favor like the bilateral compound movements. 644 00:28:43,920 --> 00:28:46,400 So yeah, there's a lot of stuff that you can do to help support 645 00:28:46,480 --> 00:28:49,320 your pregnancy comfort. But I would say, think about can 646 00:28:49,320 --> 00:28:52,280 I balance my ligaments, which the spinning babies like three 647 00:28:52,280 --> 00:28:55,360 sisters or essential movements can be really helpful for that. 648 00:28:56,800 --> 00:28:59,040 And then we can think about the surrounding structures, what 649 00:28:59,040 --> 00:29:02,200 else is surrounding my uterus that I feel like I can release 650 00:29:02,200 --> 00:29:04,120 tension. And you can see professionals to 651 00:29:04,120 --> 00:29:06,560 help support you with this too. Spinning Babies has like body 652 00:29:06,560 --> 00:29:10,040 workers on their website, you can see a Webster certified 653 00:29:10,040 --> 00:29:12,200 chiropractor. They really address how well the 654 00:29:12,200 --> 00:29:15,680 pelvis is moving. You can work with like a massage 655 00:29:15,720 --> 00:29:18,680 therapist like I saw like I my massage therapist during 656 00:29:18,680 --> 00:29:21,400 pregnancy was awesome to like helping me to release tension. 657 00:29:21,600 --> 00:29:23,920 And you can also work with pellet for physical therapy 658 00:29:23,920 --> 00:29:27,360 during pregnancy as well. As long as you don't have any 659 00:29:27,360 --> 00:29:30,560 sort of condition that you can't have like penetrative sex. 660 00:29:30,560 --> 00:29:32,880 Like you're, you can have an internal exam if you want and 661 00:29:32,880 --> 00:29:35,040 have internal release if you want during pregnancy. 662 00:29:35,840 --> 00:29:37,840 If you're not comfortable with that or your PT is not 663 00:29:37,840 --> 00:29:40,240 comfortable with that, there's a lot that we can do externally to 664 00:29:40,240 --> 00:29:43,280 help support your movement. And if you can't find APT in 665 00:29:43,280 --> 00:29:46,640 your area, we do have PTS at our gym that do virtual support as 666 00:29:46,640 --> 00:29:48,240 well. Then they, they like a lot of 667 00:29:48,240 --> 00:29:50,640 their stuff is external, so they don't need to do internal work 668 00:29:50,640 --> 00:29:52,920 to see, to know that there's something going on with your 669 00:29:52,920 --> 00:29:54,480 pelvic floor. Like if you walk a certain way, 670 00:29:54,480 --> 00:29:55,920 there's something going on with your pelvic floor. 671 00:29:56,840 --> 00:29:58,960 And so those are like different professionals that you can work 672 00:29:58,960 --> 00:30:01,120 with to kind of help with the release. 673 00:30:01,640 --> 00:30:04,320 I worked with RPT at the end of my pregnancy to kind of address 674 00:30:04,320 --> 00:30:06,280 some like pelvic war stuff that was going on. 675 00:30:06,600 --> 00:30:08,880 And that was super beneficial and helpful for me and I think 676 00:30:08,880 --> 00:30:11,440 really helped to support my baby's position as well. 677 00:30:11,440 --> 00:30:13,680 But yeah, so there's a lot that you can do. 678 00:30:13,720 --> 00:30:16,600 I would say like if your list is overwhelming, just focus on 679 00:30:16,600 --> 00:30:19,440 where do I feel tight and can I release into it a little bit 680 00:30:19,440 --> 00:30:21,560 more would be like a good starting point. 681 00:30:22,440 --> 00:30:25,200 Yeah, I mean your resources online, I'm definitely to check 682 00:30:25,200 --> 00:30:27,520 that out. I know she follows you already 683 00:30:27,520 --> 00:30:29,840 has been getting some stuff from you, but yeah having like a 684 00:30:29,840 --> 00:30:32,160 downloadable PDF or something makes makes. 685 00:30:32,160 --> 00:30:36,120 Sense we have a lot of PDFs, we have a lot of free PDF PDFs. 686 00:30:36,120 --> 00:30:37,880 We have a birth partner one too that I'll send you. 687 00:30:38,280 --> 00:30:39,400 Nice. Yeah, that's what I need. 688 00:30:39,960 --> 00:30:42,000 What about sleeping? So, like, when you're trying to 689 00:30:42,000 --> 00:30:44,840 just, you know, be proactive, mitigate any pains and set 690 00:30:44,840 --> 00:30:47,200 yourself up for success. You know, I've heard of the 691 00:30:47,200 --> 00:30:49,240 don't sleep on your back situation. 692 00:30:49,440 --> 00:30:52,040 Like when it comes to just best sleep practice, what should 693 00:30:52,040 --> 00:30:54,880 women going through pregnancy try and optimize for? 694 00:30:55,840 --> 00:30:59,720 So I would say get yourself like a bomb ass pregnancy pillow and 695 00:30:59,720 --> 00:31:03,520 just make a nest for you. Adding a lot of additional 696 00:31:03,520 --> 00:31:05,760 support is gonna be really helpful to keep yourself 697 00:31:05,760 --> 00:31:08,960 comfortable while sleeping, which can feel very elusive 698 00:31:08,960 --> 00:31:10,880 during pregnancy. I suffered from a lot of 699 00:31:10,880 --> 00:31:14,400 pregnancy insomnia, also probably some pregnancy anxiety 700 00:31:14,400 --> 00:31:16,320 and just like have a hard time getting comfortable. 701 00:31:16,320 --> 00:31:18,400 And I think that's pretty common for a lot of folks. 702 00:31:18,720 --> 00:31:20,880 So things that you can do during the day is try to increase your 703 00:31:20,880 --> 00:31:23,960 magnesium intake so that can help you kind of rest and relax 704 00:31:23,960 --> 00:31:26,400 before you go to sleep. You can do like meditations or 705 00:31:26,400 --> 00:31:30,240 more mindfulness practices. Gentle Birth has an app that you 706 00:31:30,240 --> 00:31:33,680 can use that has like meditation specific for pregnancy and for 707 00:31:33,680 --> 00:31:35,080 birth. You can find some like 708 00:31:35,080 --> 00:31:38,560 hypnobirthing ones, YouTube or like Peloton all there's so many 709 00:31:38,560 --> 00:31:42,040 different like meditation things I think like insight timer or 710 00:31:42,040 --> 00:31:44,480 something like that. But do something to help kind of 711 00:31:44,480 --> 00:31:47,240 down regulate yourself before you go to sleep can be really 712 00:31:47,240 --> 00:31:50,920 beneficial before going to bed. When you're sleeping, using the 713 00:31:50,920 --> 00:31:53,600 pregnancy pill to find different comfortable positions can be 714 00:31:53,600 --> 00:31:56,600 super beneficial. Ideally you'd like you don't 715 00:31:56,600 --> 00:32:00,240 have to be off your back during the first two trimesters if you 716 00:32:00,240 --> 00:32:02,600 feel comfortable on your back like it's usually not an issue 717 00:32:02,600 --> 00:32:05,760 until maybe the third trimester. If you wake up on your back, 718 00:32:05,760 --> 00:32:09,040 it's usually not a problem, but if you do prefer being on your 719 00:32:09,040 --> 00:32:11,040 back because so for me, I started having a little bit more 720 00:32:11,040 --> 00:32:13,800 heartburn towards the end, some pregnancy congestion to where 721 00:32:13,800 --> 00:32:16,280 being flat, which is really uncomfortable. 722 00:32:16,520 --> 00:32:19,000 You can take your pregnancy pillow and kind of like fold it 723 00:32:19,000 --> 00:32:21,720 in half to make like almost like this sea. 724 00:32:23,040 --> 00:32:25,400 I don't know how old you are, but we, you know, those like 725 00:32:25,400 --> 00:32:29,200 blow up chairs or like bean bag chairs like that make that and 726 00:32:29,200 --> 00:32:31,840 then you can lean on it and then you're inclined and then you can 727 00:32:31,840 --> 00:32:33,600 usually that's pretty comfortable to sleep in during 728 00:32:33,600 --> 00:32:36,120 pregnancy. And then you can use a pillow to 729 00:32:36,120 --> 00:32:38,920 lay on your side or either side. And it's OK to flip sides. 730 00:32:38,920 --> 00:32:41,200 Some folks have been told that they can only lay on their left 731 00:32:41,200 --> 00:32:43,200 side and they're like, but I hate my left side. 732 00:32:43,200 --> 00:32:44,520 My right side feels more comfortable. 733 00:32:44,520 --> 00:32:47,120 Sleep on whatever side feels most comfortable for you. 734 00:32:47,440 --> 00:32:50,600 It's OK if it's your right side. This is where kind of like the 735 00:32:50,600 --> 00:32:53,680 fear mongering comes in for pregnancy that makes it scary to 736 00:32:53,680 --> 00:32:55,480 exist as somebody who's pregnant. 737 00:32:55,880 --> 00:32:58,040 Sleep on whatever side feels most comfortable for you. 738 00:32:58,240 --> 00:33:01,880 If you're having more like hip or pelvic pain while sleeping, 739 00:33:02,520 --> 00:33:05,440 make sure that the knee and the ankle are generally aligned to 740 00:33:05,440 --> 00:33:08,720 one another and then you can squeeze like a pillar or 741 00:33:08,720 --> 00:33:10,840 something between your legs before you switch size. 742 00:33:10,840 --> 00:33:14,240 It can be a really helpful thing to do if you're having a lot of 743 00:33:14,240 --> 00:33:16,240 like hip pain. Check out your mattress. 744 00:33:16,240 --> 00:33:18,320 Is your really, do you have a really old mattress? 745 00:33:18,320 --> 00:33:21,280 Maybe we need a new mattress or if you're like, well, I don't 746 00:33:21,280 --> 00:33:22,400 want to buy a whole new mattress. 747 00:33:22,400 --> 00:33:24,080 I got all this other baby stuff I need to buy. 748 00:33:24,120 --> 00:33:26,720 Get a mattress Topper, like one that's maybe a little bit more 749 00:33:26,720 --> 00:33:29,280 firm, maybe one that's a little bit more soft like experiment 750 00:33:29,280 --> 00:33:32,200 with what kind of Topper you need for your mattress. 751 00:33:32,200 --> 00:33:35,360 And so that's an easy way to help you come to a more 752 00:33:35,360 --> 00:33:39,000 comfortable place without having to like invest in a full new 753 00:33:39,280 --> 00:33:42,200 $1000 plus mattress. So get a mattress Topper. 754 00:33:42,480 --> 00:33:44,920 The other thing that you can do is you can also take like a 755 00:33:44,920 --> 00:33:49,240 small pillow or like rolled up towel and put it underneath your 756 00:33:49,280 --> 00:33:51,520 like your waist. So like in between where your 757 00:33:51,520 --> 00:33:54,600 ribs and your pelvis are, that little gap right there, just 758 00:33:54,600 --> 00:33:57,840 putting like something small, like maybe like 2 inches in 759 00:33:57,840 --> 00:34:01,480 diameter, like right there could help prevent you from just being 760 00:34:01,480 --> 00:34:04,960 like completely like conked over to the side and adds a little 761 00:34:04,960 --> 00:34:06,840 bit of support. Or you can use that same one to 762 00:34:06,840 --> 00:34:09,719 put under your belly, like kind of vertically, like aligned with 763 00:34:09,719 --> 00:34:11,760 your torso can help to add some support. 764 00:34:11,760 --> 00:34:14,199 So there's a lot of different sleeping positions that you can 765 00:34:14,199 --> 00:34:15,679 do. We do have like a YouTube video 766 00:34:15,679 --> 00:34:18,440 that I can send you that has some different ideas on 767 00:34:18,440 --> 00:34:21,560 positions to do while sleeping using a gigantic pregnancy 768 00:34:21,560 --> 00:34:23,400 pillow. But yeah, there's going to be a 769 00:34:23,400 --> 00:34:27,080 little bit of experimenting. It's OK if you wake up a lot. 770 00:34:27,440 --> 00:34:29,840 Pregnancy insomnia can be pretty pretty common. 771 00:34:30,480 --> 00:34:32,719 I would say increasing magnesium is like a good way. 772 00:34:32,719 --> 00:34:35,159 You can do like different lotions on your legs too if you 773 00:34:35,159 --> 00:34:39,000 get like restless legs. Doing some meditations and then 774 00:34:39,000 --> 00:34:41,440 trying to find as comfortable position as possible. 775 00:34:41,440 --> 00:34:43,600 For me I was just like husband get away from me. 776 00:34:43,600 --> 00:34:47,040 I am in my nest. I need my space so that I can 777 00:34:47,040 --> 00:34:51,520 move freely. Yeah, for us, it's like our our 778 00:34:51,760 --> 00:34:54,320 three-year old is just all about snuggling with her. 779 00:34:54,320 --> 00:34:57,360 So he's just jumping up in the bed and she's like, no, I'm in 780 00:34:57,360 --> 00:34:59,040 my cocoon right now, don't mess with me. 781 00:34:59,200 --> 00:35:00,640 So that's been interesting for sure. 782 00:35:01,560 --> 00:35:04,440 Had that problem with all my kids sleep in bed with us. 783 00:35:04,440 --> 00:35:07,240 And so we now have a king and a queen on the floor next to each 784 00:35:07,240 --> 00:35:09,440 other. And so I just like slowly try to 785 00:35:09,440 --> 00:35:12,640 like migrate each child to like my husband. 786 00:35:13,160 --> 00:35:16,280 But my, you know, my third daughter, she just kind of 787 00:35:16,720 --> 00:35:18,680 crawled into the nest and just slept with me. 788 00:35:18,680 --> 00:35:19,800 And I was like, yeah, whatever, it's fine. 789 00:35:21,680 --> 00:35:24,240 What? What about after the birth? 790 00:35:24,240 --> 00:35:28,120 So I guess let's just kind of breakdown recovery for both a 791 00:35:28,120 --> 00:35:29,840 vaginal birth and a caesarean section. 792 00:35:29,840 --> 00:35:32,200 Like what, what kind of differences does that create? 793 00:35:32,200 --> 00:35:35,920 When can someone or should someone try to resume training 794 00:35:35,920 --> 00:35:38,520 after that? Because I feel like society puts 795 00:35:38,520 --> 00:35:42,280 all this pressure on, you know, new, new mothers to like, get 796 00:35:42,280 --> 00:35:46,120 back to the normal day day ASAP. And I feel like that kind of 797 00:35:46,120 --> 00:35:48,720 hindered us the first time with that emergency C-section. 798 00:35:48,720 --> 00:35:50,280 So like what? What's your recommendation from 799 00:35:50,280 --> 00:35:54,080 a movement standpoint as it pertains to recovery after 800 00:35:54,080 --> 00:35:56,720 birth? So my general recommendation is 801 00:35:56,720 --> 00:36:00,000 probably no earlier than four to six weeks postpartum before you 802 00:36:00,000 --> 00:36:04,120 resume like structured exercise. And that's like very light, like 803 00:36:04,120 --> 00:36:07,960 very, very light exercise. Before that, we need anything 804 00:36:07,960 --> 00:36:09,280 about the tissue healing timeline. 805 00:36:09,280 --> 00:36:12,920 So the first like 4 to six weeks postpartum is healing from the 806 00:36:12,920 --> 00:36:15,680 planned injury of birth. Whether you had a vaginal birth 807 00:36:15,720 --> 00:36:19,040 or you had AC section, you are injured from birth and we need 808 00:36:19,040 --> 00:36:21,840 to recover from that. And the tissue healing timeline 809 00:36:21,840 --> 00:36:24,280 really needs you to take your time during this phase. 810 00:36:24,280 --> 00:36:26,640 So the first just like week to like 2 weeks is like 811 00:36:26,640 --> 00:36:28,520 inflammation. There's lots of swelling, lots 812 00:36:28,520 --> 00:36:31,840 of blood flow, trying to like heal initially from that trauma. 813 00:36:31,840 --> 00:36:35,240 So trying to be generally off your feet as much as possible 814 00:36:35,240 --> 00:36:38,640 can be really helpful just to allow your body to like really 815 00:36:38,640 --> 00:36:41,280 heal. If you had AC section adding on 816 00:36:41,280 --> 00:36:43,880 like a belly band to provide some external support, it can be 817 00:36:43,880 --> 00:36:47,400 really helpful that like very gentle compression can aid with 818 00:36:47,400 --> 00:36:49,920 healing as well by kind of increasing blood flow to their 819 00:36:49,920 --> 00:36:51,920 swell. But we don't want belly bands to 820 00:36:51,920 --> 00:36:53,200 be so tight that you can't breathe. 821 00:36:53,200 --> 00:36:55,560 We're not trying to shrink our waist by any means. 822 00:36:55,840 --> 00:36:58,760 Physically bringing muscles together does not heal them or 823 00:36:58,760 --> 00:37:01,000 like heal diastasis or anything either. 824 00:37:01,680 --> 00:37:04,360 Like we're just applying like just really, really gentle 825 00:37:04,360 --> 00:37:08,440 compression just to aid with that healing after if somebody's 826 00:37:08,440 --> 00:37:10,280 had AC section as well. You can also add in some 827 00:37:10,280 --> 00:37:12,960 desensitization work at this time where you're just kind of 828 00:37:12,960 --> 00:37:16,360 touching generally around the incision site with like 829 00:37:16,360 --> 00:37:19,920 different types of textures. So like a makeup brush, AQ tip 830 00:37:19,920 --> 00:37:24,280 your hands, maybe like a scarf just to kind of reset the 831 00:37:24,280 --> 00:37:27,200 sensation in that area. So if somebody has like a lot of 832 00:37:27,200 --> 00:37:30,440 sensitivity or a lot of numbness, doing desensitization 833 00:37:30,440 --> 00:37:32,040 work can be really helpful for that. 834 00:37:32,840 --> 00:37:36,040 After about like the first dish week postpartum, this is where 835 00:37:36,040 --> 00:37:38,120 the placental scab is going to come off. 836 00:37:38,120 --> 00:37:40,720 And so you may notice like a slight increase in bleeding for 837 00:37:40,720 --> 00:37:42,600 a few hours. You might notice like a clot 838 00:37:42,600 --> 00:37:45,760 come out, but after a few hours, it should go back down. 839 00:37:46,080 --> 00:37:49,000 And around this time, we're also moving into like the next stage 840 00:37:49,000 --> 00:37:52,000 of tissue feeling, which the tissue is, is like starting to 841 00:37:52,000 --> 00:37:53,400 rebuild itself. It's starting to get a little 842 00:37:53,400 --> 00:37:56,000 bit stronger, but it's still in a very like immature phase. 843 00:37:56,360 --> 00:37:59,720 And so if we usually start to feel a little bit better at this 844 00:37:59,720 --> 00:38:01,960 point, you don't quite feel like he got hit by like a really big 845 00:38:01,960 --> 00:38:04,120 truck anymore. It's just like a minivan at this 846 00:38:04,120 --> 00:38:06,560 time. So you're still like not quite 847 00:38:06,560 --> 00:38:07,960 there, but you're, you feel much better. 848 00:38:07,960 --> 00:38:09,720 It's, it's, it's like a significant difference. 849 00:38:09,720 --> 00:38:12,920 You're like, well, that dump truck last week was huge, but 850 00:38:12,920 --> 00:38:16,280 this car much smaller. So we're still in a healing 851 00:38:16,280 --> 00:38:18,960 phase, but you feel much better. And so this is usually when 852 00:38:18,960 --> 00:38:21,120 folks start to like push it a little bit too much. 853 00:38:21,680 --> 00:38:24,120 But if you, if you think about like when you sprain your ankle 854 00:38:24,880 --> 00:38:26,880 and then it starts to feel better and you like run again 855 00:38:26,880 --> 00:38:29,160 and then you sprain it again because it wasn't quite fully 856 00:38:29,160 --> 00:38:30,960 healed. This is kind of like a similar 857 00:38:30,960 --> 00:38:32,840 thing. Like you probably are starting 858 00:38:32,840 --> 00:38:35,800 to feel better, but the tissue is still very weak at this point 859 00:38:35,800 --> 00:38:38,880 and it doesn't really begin to become more mature until around 860 00:38:38,880 --> 00:38:41,160 the four to six week mark. So it's still important to be 861 00:38:41,160 --> 00:38:44,120 very mindful in this first kind of month postpartum. 862 00:38:44,880 --> 00:38:46,160 But this doesn't mean you should do nothing. 863 00:38:46,160 --> 00:38:49,200 Like you should still move 'cause there's gonna be like 864 00:38:49,600 --> 00:38:52,200 muscles are gonna atrophy, like you're gonna be uncomfortable if 865 00:38:52,200 --> 00:38:54,920 you just stay perfectly still in bed for six weeks. 866 00:38:55,640 --> 00:38:57,160 So you could do like gentle mobility. 867 00:38:57,160 --> 00:38:59,640 You can do breathing exercises, which is really a great way to 868 00:38:59,640 --> 00:39:03,120 connect with your deep core and begin to rebuild that process. 869 00:39:03,400 --> 00:39:05,640 You can do like really gentle core exercises. 870 00:39:05,640 --> 00:39:07,960 You can start integrating some walks as well. 871 00:39:08,520 --> 00:39:11,000 But it's all like very loose. There's no like protocol. 872 00:39:11,000 --> 00:39:14,480 There's no like do 8 reps of this this many times just like 873 00:39:14,840 --> 00:39:17,520 exploring how movement feels in your body and really just like 874 00:39:17,920 --> 00:39:20,400 being in your little postpartum bubble with your newborn baby 875 00:39:20,400 --> 00:39:22,160 and just primarily focus on bonding with that. 876 00:39:22,160 --> 00:39:24,960 Like the exercise portion is like kind of an afterthought, 877 00:39:24,960 --> 00:39:27,960 like if you're, if you're sore, do some extra mobility to feel 878 00:39:27,960 --> 00:39:30,000 better in your body. But we're not trying to like 879 00:39:30,280 --> 00:39:34,680 crush it right now. This is, this is like the first 880 00:39:34,680 --> 00:39:37,880 month like you are kind of doing this like gentle movement type 881 00:39:37,880 --> 00:39:40,360 of stuff. We have like a whole free early 882 00:39:40,360 --> 00:39:43,240 postpartum recovery course that people can follow where I gently 883 00:39:43,240 --> 00:39:46,160 guide you through because some folks like need someone to tell 884 00:39:46,160 --> 00:39:48,760 them to like sit their ass down. And I will do that for people 885 00:39:49,240 --> 00:39:52,400 because it's really beneficial to sit down and rest in this 886 00:39:52,400 --> 00:39:56,600 first phase to allow your body to just heal from this very big 887 00:39:56,600 --> 00:39:59,440 event of giving birth. Something that was really 888 00:39:59,440 --> 00:40:03,480 helpful for me to help kind of reign myself in was remembering 889 00:40:03,480 --> 00:40:05,720 that the only body that has created life is the postpartum 890 00:40:05,720 --> 00:40:07,760 body. And that is really incredible 891 00:40:07,760 --> 00:40:10,840 and like. You can't beat it. 892 00:40:10,840 --> 00:40:13,000 Like you can't. I literally made a person like, 893 00:40:13,240 --> 00:40:15,760 that's pretty cool. Like if I ran an ultra marathon, 894 00:40:15,760 --> 00:40:18,560 people would not be like, oh, why aren't you already running 895 00:40:18,560 --> 00:40:19,680 again? Like why aren't you back to your 896 00:40:19,680 --> 00:40:21,360 normal workouts? No, they'd be like, Oh yeah, you 897 00:40:21,360 --> 00:40:24,280 should totally rest for like a few weeks and like regain 898 00:40:24,280 --> 00:40:25,680 yourself. Yeah, you literally created a 899 00:40:25,680 --> 00:40:26,880 life. Rest for a month. 900 00:40:26,880 --> 00:40:30,600 It's OK after kind of this first month ish. 901 00:40:31,160 --> 00:40:34,040 And it, it can vary from person to person depending on like, did 902 00:40:34,040 --> 00:40:37,000 you have a lot of bleeding? Do you have AC section? 903 00:40:37,000 --> 00:40:39,600 It might, it might get close to like the six to 10 week mark. 904 00:40:39,720 --> 00:40:43,200 It's OK, okay, like is this a really, really short phase time? 905 00:40:44,000 --> 00:40:46,560 After that we can kind of ease into exercise again. 906 00:40:46,560 --> 00:40:49,320 And it's very slow. It's very mindful. 907 00:40:49,400 --> 00:40:51,280 It's kind of like baby stepping our way back. 908 00:40:51,960 --> 00:40:55,120 So think about like you're restarting a workout program and 909 00:40:55,120 --> 00:40:58,200 this is a really good opportunity to kind of train out 910 00:40:58,200 --> 00:41:00,600 all those bad habits that you had pre pregnancy. 911 00:41:00,600 --> 00:41:03,040 Because I had some bad movement habits that I just was like 912 00:41:03,040 --> 00:41:05,120 compensating for because I wanted to do my lift. 913 00:41:05,120 --> 00:41:08,800 But now I'm forcing myself to start all over and my lifts felt 914 00:41:08,800 --> 00:41:10,800 so much stronger. They I was lifting so much 915 00:41:10,800 --> 00:41:12,600 heavier. I was running without pain 916 00:41:12,880 --> 00:41:15,880 because I took the time postpartum to like rebuild. 917 00:41:16,200 --> 00:41:20,920 And it's not like 7 years, it's like 3 months us to focus on 918 00:41:20,920 --> 00:41:23,560 more like the rehab kind of rebuilding time frame. 919 00:41:24,240 --> 00:41:27,760 So the way that our postpartum program works 'cause I already 920 00:41:27,760 --> 00:41:31,800 invented the wheel for everybody if they need it, as we start 921 00:41:31,800 --> 00:41:34,400 primarily with like floor based movements, we decrease the 922 00:41:34,400 --> 00:41:36,200 number of joints that are moving and we're really just 923 00:41:36,200 --> 00:41:39,640 reconnecting with how our breath is connecting with our body. 924 00:41:39,640 --> 00:41:42,600 So how do I breathe and then how do I move my arms and legs in 925 00:41:42,600 --> 00:41:45,320 comparison to that breath to coordinate our breath to 926 00:41:45,320 --> 00:41:46,440 movement? And that's how we're going to 927 00:41:46,440 --> 00:41:48,880 manage pressure a lot better, which is going to help to 928 00:41:48,880 --> 00:41:51,360 relieve a lot of pelvic core issues that folks are having. 929 00:41:51,640 --> 00:41:53,600 And that's going to help you lift heavier too. 930 00:41:53,880 --> 00:41:55,920 And then we just like slowly add on. 931 00:41:55,920 --> 00:41:57,720 So week 1 is like a kneeling squat. 932 00:41:57,920 --> 00:42:00,040 So we've only got really like the hip and knee joint moving. 933 00:42:00,040 --> 00:42:02,600 We're not worrying about the ankle and we're just focusing on 934 00:42:02,600 --> 00:42:05,800 can I extend my hip and exhale at the same time and then can I 935 00:42:05,800 --> 00:42:07,760 inhale as I lower and that's all. 936 00:42:07,840 --> 00:42:09,040 And that's like the squat movement. 937 00:42:09,040 --> 00:42:10,920 And then there's accessory work, tons of accessory work. 938 00:42:10,920 --> 00:42:12,960 Our programs are known for all the accessory work that we 939 00:42:12,960 --> 00:42:14,960 include. And then like the next week. 940 00:42:14,960 --> 00:42:17,360 OK, well, now that we've done our kneeling squat, you've got 941 00:42:17,360 --> 00:42:18,640 that down. We're going to do a box squat 942 00:42:18,640 --> 00:42:20,320 now. So we got the feet, but I'm 943 00:42:20,320 --> 00:42:21,680 going to decrease your range of motion. 944 00:42:21,680 --> 00:42:24,760 You're not going super far down. We're just, I know it's body 945 00:42:24,760 --> 00:42:25,760 weight. I know that you want to lift 946 00:42:25,760 --> 00:42:27,960 that barbell so bad, but just just do this box squat. 947 00:42:28,320 --> 00:42:30,080 All right, now, the next week, all right, now we're gonna come 948 00:42:30,080 --> 00:42:32,040 to an air squat. So you don't got support anymore 949 00:42:32,760 --> 00:42:33,680 and we're going to do our air squat. 950 00:42:33,680 --> 00:42:35,400 All right, awesome, you look great. 951 00:42:35,400 --> 00:42:37,560 Let's add on some weight. Hold on to some dumbbells and do 952 00:42:37,560 --> 00:42:39,600 your box squat. Hold on some dumbbells, do your 953 00:42:39,600 --> 00:42:41,440 air squat. And now here's the barbell. 954 00:42:41,440 --> 00:42:44,760 So we're at like week 5 or 6 and now we're adding on barbell 955 00:42:44,760 --> 00:42:48,480 because we're spending all of this time slowly rebuilding and 956 00:42:48,480 --> 00:42:51,640 exploring the movement, kind of wedding out all those bad habits 957 00:42:51,640 --> 00:42:54,120 that we've had. And now we got a barbell and 958 00:42:54,120 --> 00:42:55,800 we're feeling much better in our body. 959 00:42:55,800 --> 00:42:58,040 And then we can just start adding weight because now all 960 00:42:58,040 --> 00:43:00,400 the bad movement habits we've trained out of ourselves for the 961 00:43:00,400 --> 00:43:02,200 past five weeks. And so that's what the 962 00:43:02,200 --> 00:43:06,160 progression kind of look like for us as we start small and 963 00:43:06,160 --> 00:43:08,720 then we slowly rebuild. And I mean, we have professional 964 00:43:08,720 --> 00:43:11,680 athletes that work with us. We've had like Olympians that 965 00:43:11,680 --> 00:43:13,840 work with us. And so like our progressions 966 00:43:13,840 --> 00:43:15,760 work. They, they make sense. 967 00:43:15,760 --> 00:43:19,680 They're like, they require a lot of patience, but you can rush 968 00:43:19,680 --> 00:43:21,840 the process and at six months postpartum, you're going to have 969 00:43:21,840 --> 00:43:23,160 a lot of issues. And then you're going to come 970 00:43:23,160 --> 00:43:25,520 back to us and you're going to be like, hey, so I know you told 971 00:43:25,520 --> 00:43:28,280 me to come work with you and I didn't, but here I am. 972 00:43:28,960 --> 00:43:32,200 And so just let's just go ahead and skip all that and just start 973 00:43:32,200 --> 00:43:34,120 slow from the beginning. I mean, you don't have to work 974 00:43:34,120 --> 00:43:35,320 with us. There's so many postpartum 975 00:43:35,320 --> 00:43:37,040 trainers out there now. There's so many postpartum 976 00:43:37,040 --> 00:43:41,160 programs out there now based on your specific goals, but start 977 00:43:41,160 --> 00:43:44,680 small and just explore, really connect with your body, 978 00:43:44,800 --> 00:43:47,560 reconnect with how you're breathing, how your core and 979 00:43:47,560 --> 00:43:49,720 your arms and legs and all those things are moving. 980 00:43:49,720 --> 00:43:52,520 Feel good in your body and then know that they're going to be 981 00:43:52,520 --> 00:43:55,480 hiccups because you're not pre kids training anymore. 982 00:43:55,480 --> 00:43:58,360 Now you got a little human who goes to their own little phases. 983 00:43:58,360 --> 00:44:01,040 So you'll get into your little your your little string of 984 00:44:01,040 --> 00:44:02,960 exercises. You're like on target and then 985 00:44:02,960 --> 00:44:05,600 like they have a sleep regression and you're like, I 986 00:44:05,600 --> 00:44:08,000 slept 3 hours last night. Alright, we're going to do 20 987 00:44:08,000 --> 00:44:09,800 hour workouts, 20 minute workout today. 988 00:44:10,560 --> 00:44:14,440 So postpartum, like return to fitness can be mind numbingly 989 00:44:14,440 --> 00:44:18,000 slow and require a lot of patience, but it's worth being 990 00:44:18,000 --> 00:44:20,600 patient. And remember that you literally 991 00:44:20,600 --> 00:44:23,680 made at least one human being. Maybe you made two, I don't 992 00:44:23,680 --> 00:44:27,160 know, maybe had twins, triplets. So that's pretty incredible. 993 00:44:27,160 --> 00:44:30,480 And I think that we can honor that and think and be OK with 994 00:44:30,520 --> 00:44:32,440 taking our time with this process because really like who 995 00:44:32,440 --> 00:44:34,520 could tell you what? Like you made a person. 996 00:44:35,160 --> 00:44:36,680 Yeah, no, I totally completely agree. 997 00:44:36,680 --> 00:44:41,080 In in your experience, have you found that that one recovers 998 00:44:41,080 --> 00:44:44,240 faster than another between the cesarean and the vaginal from 999 00:44:44,240 --> 00:44:46,440 like a back to training standpoint? 1000 00:44:47,240 --> 00:44:49,520 I think the difference is how much blood did you lose. 1001 00:44:49,520 --> 00:44:52,320 I think that has more of an impact on how quickly someone 1002 00:44:52,320 --> 00:44:54,600 can return to high intensity exercise. 1003 00:44:54,840 --> 00:44:57,320 If you didn't have a lot of blood loss, usually I see that 1004 00:44:57,320 --> 00:45:00,040 those folks return to exercise a little bit quicker than folks 1005 00:45:00,040 --> 00:45:01,640 who've had a lot of blood left. So if you had like a blood 1006 00:45:01,640 --> 00:45:05,040 transfusion, you are going to be taking your time because it 1007 00:45:05,040 --> 00:45:08,440 takes a long time to rebuild and re establish all that blood. 1008 00:45:09,080 --> 00:45:12,040 So that I find that to be more of a factor than between the 1009 00:45:12,040 --> 00:45:14,040 two. The biggest things that I find 1010 00:45:14,040 --> 00:45:16,520 for folks that have had AC section though is sometimes 1011 00:45:16,520 --> 00:45:18,440 there's a little bit this connection with the core. 1012 00:45:19,040 --> 00:45:22,120 So we have different like myofascial slings that run 1013 00:45:22,120 --> 00:45:24,440 through our body that help kind of connect our upper body to our 1014 00:45:24,440 --> 00:45:27,880 lower body through our pelvis. And the anterior oblique sling 1015 00:45:27,880 --> 00:45:30,880 kind of runs from like your chest through obliques across 1016 00:45:30,880 --> 00:45:33,200 the front of your pelvis into your opposite inner thigh and 1017 00:45:33,200 --> 00:45:35,160 that gets severed during AC section. 1018 00:45:35,240 --> 00:45:38,120 And so I find that a lot of our C-section clients have a little 1019 00:45:38,120 --> 00:45:41,080 bit of disconnection like with their core and with like inner 1020 00:45:41,080 --> 00:45:44,600 thigh type movements. And so we incorporate a lot of 1021 00:45:44,600 --> 00:45:47,320 that into our postpartum programs specific for knee 1022 00:45:47,320 --> 00:45:49,760 section to help with that reconnection. 1023 00:45:49,760 --> 00:45:52,120 And we've had a lot of success with our C-section clients 1024 00:45:52,440 --> 00:45:55,240 feeling much more connected and getting back to high levels of 1025 00:45:55,240 --> 00:45:57,600 fitness again. So if somebody has had AC 1026 00:45:57,600 --> 00:46:01,400 section focusing on exercises that kind of like rotate to the 1027 00:46:01,400 --> 00:46:04,840 front with like the opposite knee coming towards that chest. 1028 00:46:04,840 --> 00:46:08,160 So if you think like an upper chop movement or like a pay off 1029 00:46:08,160 --> 00:46:11,120 press, those are all going to really help with that 1030 00:46:11,120 --> 00:46:15,320 reconnection after AC section because again, that that's that 1031 00:46:15,320 --> 00:46:17,760 sling gets severed. And so we have to re establish 1032 00:46:17,760 --> 00:46:20,600 that neurological connection. Now this is also something that 1033 00:46:20,600 --> 00:46:24,680 we can do pre birth as well. If you are like planning AC 1034 00:46:24,680 --> 00:46:27,960 section or even if you're not planning AC section, 1035 00:46:27,960 --> 00:46:30,480 incorporating those anterior oblique sling movements can one 1036 00:46:30,480 --> 00:46:33,440 help with cubic synthesis pain, but also give you that 1037 00:46:33,440 --> 00:46:36,920 familiarity for the postpartum. So if you do have AC section, 1038 00:46:36,920 --> 00:46:39,600 you are already familiar with that movement pattern and it's 1039 00:46:39,600 --> 00:46:42,040 easier to reconnect. So that would be like my 1 1040 00:46:42,040 --> 00:46:45,480 caveat for C-section. Would any of your 1041 00:46:45,480 --> 00:46:48,440 recommendations change for someone doing AV back by chance? 1042 00:46:50,200 --> 00:46:52,440 In regards to like preparation or like postpartum? 1043 00:46:52,880 --> 00:46:54,240 Either I mean that's what we're planning on doing. 1044 00:46:54,240 --> 00:46:56,520 We did the you know emergency C-section the first time we're 1045 00:46:56,520 --> 00:46:58,040 planning on the V back this go around. 1046 00:46:58,040 --> 00:47:01,720 So anything that you would have them have her do differently? 1047 00:47:02,880 --> 00:47:06,120 So my main thing for my feedback clients is to add in scar 1048 00:47:06,120 --> 00:47:08,720 mobilization during pregnancy. Now, it's not going to be super 1049 00:47:08,720 --> 00:47:12,120 deep, but absolutely like mobilize that scar to make sure 1050 00:47:12,120 --> 00:47:14,520 all those tissues are moving around because that tissue is 1051 00:47:14,520 --> 00:47:18,040 also in the uterus as well. And so we want to make sure that 1052 00:47:18,040 --> 00:47:21,400 the scar is not going to be impacting baby's position. 1053 00:47:21,400 --> 00:47:24,000 And so doing mobility work can be really helpful for there. 1054 00:47:24,720 --> 00:47:28,120 You can use like cups externally where you just put some lotion 1055 00:47:28,120 --> 00:47:30,800 or like oil down and then you can use like a massage cup 1056 00:47:30,800 --> 00:47:32,720 across the scar if you can't quite grab it. 1057 00:47:33,000 --> 00:47:35,560 Just like little circles where you're just kind of moving the 1058 00:47:35,560 --> 00:47:37,680 skin around. If there's anywhere that feels 1059 00:47:37,680 --> 00:47:41,320 like more bumpy or like crunchy, spending a little bit more time 1060 00:47:41,320 --> 00:47:44,840 there, she won't be able to get like super deep with it just 1061 00:47:44,840 --> 00:47:47,720 because she's pregnant. But you like the cops are like 1062 00:47:47,720 --> 00:47:51,560 hand stuff can be super helpful. And then with me back there is I 1063 00:47:51,560 --> 00:47:55,480 think even more just kind of letting go and surrendering to 1064 00:47:55,520 --> 00:47:57,960 the process. And so having a support team, 1065 00:47:58,000 --> 00:48:00,960 having like the provider that you all have chosen to be 1066 00:48:00,960 --> 00:48:03,200 someone that you truly trust to guide you through, that's not 1067 00:48:03,200 --> 00:48:05,880 going to pressure you in any way is going to make a huge 1068 00:48:05,880 --> 00:48:08,560 difference whether you have a ventral birth or you guys have 1069 00:48:08,560 --> 00:48:10,600 another C-section. Because if you have a team that 1070 00:48:10,600 --> 00:48:14,800 you truly trust, believes in her ability to give birth via 1071 00:48:14,840 --> 00:48:19,080 feedback, then it's going to be a lot much easier if the birth 1072 00:48:19,080 --> 00:48:22,360 plan has to change for whatever reason, because it's not because 1073 00:48:22,360 --> 00:48:25,000 the team forced you in that direction, if that makes sense. 1074 00:48:25,520 --> 00:48:28,840 So I find having like a really supportive provider in a really 1075 00:48:28,840 --> 00:48:32,400 supportive support team is huge and for everybody, but 1076 00:48:32,400 --> 00:48:36,560 especially for V back when there is almost this like pressure to 1077 00:48:36,560 --> 00:48:41,480 have a certain type of birth as like a redemptive or to make up 1078 00:48:41,480 --> 00:48:44,040 for the last time. And so having that supportive 1079 00:48:44,040 --> 00:48:47,000 team can make a really, really big difference regardless of 1080 00:48:47,000 --> 00:48:49,840 what path you have and the ability to surrender to know, 1081 00:48:49,840 --> 00:48:53,160 hey, I've done everything I can to prepare myself the best that 1082 00:48:53,160 --> 00:48:56,400 I can for this birth. And it's OK if the plan changes, 1083 00:48:56,400 --> 00:48:59,360 but we're going to do as much as we can to have the voucher and 1084 00:48:59,360 --> 00:49:02,000 birth that we're wanting. I think it's like really, really 1085 00:49:02,000 --> 00:49:03,360 helpful. But all the other stuff that we 1086 00:49:03,360 --> 00:49:06,640 kind of talked about with the mobility work and the different 1087 00:49:06,640 --> 00:49:09,800 exercises to help release common areas of tension, to release the 1088 00:49:09,800 --> 00:49:13,240 urine ligament are going to be crucial to preparing for a 1089 00:49:13,240 --> 00:49:16,600 feedback to giving everyone like kind of the best chance for a 1090 00:49:16,600 --> 00:49:18,240 baby to get into really good position. 1091 00:49:18,560 --> 00:49:21,720 I would focus even more so on like mindset stuff as well of 1092 00:49:21,720 --> 00:49:24,080 like releasing and surrendering. And I would say that for any 1093 00:49:24,080 --> 00:49:27,680 athlete, learning how to surrender and like let go of the 1094 00:49:27,680 --> 00:49:30,960 ego is huge when it comes to labor because sometimes 1095 00:49:30,960 --> 00:49:33,160 contractions are harder than we thought they were going to be. 1096 00:49:33,400 --> 00:49:36,360 Sometimes labor lasts longer. Sometimes labor is faster when 1097 00:49:36,360 --> 00:49:38,120 then we thought it would be, which you would think is easier, 1098 00:49:38,120 --> 00:49:39,560 but it can sometimes be more intense. 1099 00:49:40,200 --> 00:49:42,600 And so we can't always predict how labor goes. 1100 00:49:42,600 --> 00:49:46,120 But learning how to surrender and let go of our ego and allow 1101 00:49:46,120 --> 00:49:49,280 it to unfold the way that it needs to can just make it make 1102 00:49:49,280 --> 00:49:51,360 there just be less tension involved with it. 1103 00:49:51,840 --> 00:49:54,440 Yeah. Oh, very wise words for sure. 1104 00:49:54,440 --> 00:49:56,480 I'll put myself in the hot seat for a second here. 1105 00:49:57,160 --> 00:49:58,640 You as a doula. I mean, you've attended 1106 00:49:59,080 --> 00:50:00,960 countless bursts. You've seen everything, you 1107 00:50:00,960 --> 00:50:04,160 know, front row seat, the dynamic between husband and 1108 00:50:04,160 --> 00:50:07,840 wife, all that jazz. What is like the worst thing I 1109 00:50:07,840 --> 00:50:09,440 could do? What's the best thing I could 1110 00:50:09,440 --> 00:50:10,920 do? Like how should I set myself up 1111 00:50:10,920 --> 00:50:15,280 for success to be the best? The worst thing you can do the 1112 00:50:15,280 --> 00:50:17,280 worst thing you can do is eat a tuna sandwich. 1113 00:50:18,640 --> 00:50:22,720 Somebody do that I guess, right? I would say like the worst thing 1114 00:50:22,720 --> 00:50:24,800 that you can do, which I don't anticipate that you would do 1115 00:50:24,800 --> 00:50:31,160 this is like take a nap without permission or just be like 1116 00:50:31,160 --> 00:50:35,200 distracted with your phone or trying to do work as a partner. 1117 00:50:35,200 --> 00:50:38,040 Being like mentally and physically present is incredibly 1118 00:50:38,040 --> 00:50:40,840 important supporting birth. And now there may be like 1119 00:50:40,960 --> 00:50:45,080 conflicting needs during labor. Like I need to get our child to 1120 00:50:45,080 --> 00:50:47,520 childcare or like coordinate something. 1121 00:50:47,520 --> 00:50:50,640 So my husband is usually like the external coordinator as well 1122 00:50:50,640 --> 00:50:52,560 for us. So I understand that he's not 1123 00:50:52,560 --> 00:50:55,320 going to be like 1000% there because he also has to 1124 00:50:55,320 --> 00:50:56,600 coordinate with these other people. 1125 00:50:57,120 --> 00:50:59,400 But once kind of like the initial coordinations are done, 1126 00:50:59,400 --> 00:51:03,760 then it's just like sole focus on her and focusing on what does 1127 00:51:03,760 --> 00:51:08,080 she need and being OK if maybe she's like don't touch me or 1128 00:51:08,240 --> 00:51:10,360 don't do that, like don't take offense. 1129 00:51:10,360 --> 00:51:12,920 Sometimes it's easier to just get like one or two words out as 1130 00:51:12,920 --> 00:51:16,040 the person that's in labor to communicate what you're needing. 1131 00:51:16,680 --> 00:51:19,840 But being physically present and being mentally present are huge. 1132 00:51:19,840 --> 00:51:23,040 And so if you are the primary communicator with people outside 1133 00:51:23,040 --> 00:51:26,120 the space, like maybe we don't need to give everyone minute by 1134 00:51:26,120 --> 00:51:28,840 minute updates. Maybe they get it like or in 1135 00:51:28,840 --> 00:51:31,160 labor, we'll let you know the baby's here. 1136 00:51:31,720 --> 00:51:33,640 Because sometimes I'll see partners that are like 1137 00:51:33,760 --> 00:51:36,360 constantly on their phone texting like mom and 1138 00:51:36,360 --> 00:51:39,880 mother-in-law and dad and the eight siblings to where like 1139 00:51:39,880 --> 00:51:42,720 they're so distracted by like communicating with everybody 1140 00:51:42,720 --> 00:51:46,080 else that they are like not able to be there like for their 1141 00:51:46,080 --> 00:51:47,960 spouse, which is always like kind of sad. 1142 00:51:48,320 --> 00:51:50,880 But the best first that I'm at are the ones where like the 1143 00:51:50,880 --> 00:51:54,800 phones are put away and everyone is just like super just like 1144 00:51:54,800 --> 00:51:56,680 lovey. Like I almost like cry every 1145 00:51:56,680 --> 00:51:58,920 labor that I support where like the partners are like so 1146 00:51:58,920 --> 00:52:00,400 connected because it's really beautiful. 1147 00:52:00,400 --> 00:52:04,200 Like it's, it's like such an intimate moment between two 1148 00:52:04,200 --> 00:52:07,280 people that have chosen to like create a person and like give 1149 00:52:07,280 --> 00:52:09,960 birth to that person and like seeing them connect with one 1150 00:52:09,960 --> 00:52:12,240 another. Like in this really hard time. 1151 00:52:12,840 --> 00:52:14,480 I think it's like incredible. I don't know if that was 1152 00:52:14,480 --> 00:52:17,040 helpful, but just be physically and mentally present. 1153 00:52:17,080 --> 00:52:19,520 Be adaptive. I understand that you're 1154 00:52:19,520 --> 00:52:23,600 probably also the person that's coordinating externally and try 1155 00:52:23,600 --> 00:52:26,240 to get that stuff all taken care of as quickly as you can so that 1156 00:52:26,240 --> 00:52:29,360 you can be available. I find is like the best thing 1157 00:52:29,360 --> 00:52:33,320 that a partner can do is to just be there like physically and 1158 00:52:33,320 --> 00:52:35,640 then learn how to do hip squeezes, learn different 1159 00:52:35,640 --> 00:52:37,560 comfort measures. So my husband had like a 1160 00:52:37,560 --> 00:52:39,720 checklist of things that he knew I liked. 1161 00:52:40,080 --> 00:52:42,400 And then when he didn't know what I wanted, he would just 1162 00:52:42,400 --> 00:52:44,320 like go through the list and be like, do you want me to squeeze 1163 00:52:44,320 --> 00:52:45,720 your hips? I was like, yes, do that. 1164 00:52:46,080 --> 00:52:47,840 He's like, do you want to use the shower? 1165 00:52:47,840 --> 00:52:49,320 And I was like, the shower sounds great. 1166 00:52:49,320 --> 00:52:52,440 And so he just had like a little list that he would go through. 1167 00:52:52,440 --> 00:52:54,200 If you guys have a doula, even better. 1168 00:52:54,200 --> 00:52:57,520 She'll just, they'll just tell you the answers to the test, but 1169 00:52:57,520 --> 00:52:59,680 they're like, would you like to try the shower? 1170 00:52:59,880 --> 00:53:02,800 It's like ask for that. I have had that backfire like 1171 00:53:02,800 --> 00:53:05,760 once or twice where I like tell a partner, like ask her if she 1172 00:53:05,760 --> 00:53:07,880 wants a tissue because her nerves are super runny. 1173 00:53:08,160 --> 00:53:10,240 And then she was like, how dare you ask me that? 1174 00:53:10,240 --> 00:53:11,520 And I'm like, that was me, I'm sorry. 1175 00:53:13,000 --> 00:53:16,520 But otherwise, like, as long as you're physically and mentally 1176 00:53:16,520 --> 00:53:23,480 there and you are willing to suffer alongside it'll, it'll be 1177 00:53:23,520 --> 00:53:25,160 good. All right, good. 1178 00:53:25,160 --> 00:53:27,560 Noted, Noted. Yet it'll be here for you know 1179 00:53:27,560 --> 00:53:30,360 it next next month. So I'm taking notes for sure. 1180 00:53:31,440 --> 00:53:35,360 I will say also make sure that you eat and drink fluids too 1181 00:53:35,600 --> 00:53:38,880 because I have partners like just like fall out because they 1182 00:53:38,880 --> 00:53:40,880 were not taking care of themselves during the long 1183 00:53:40,880 --> 00:53:42,640 laborers. So still make sure that you were 1184 00:53:42,640 --> 00:53:45,600 also drinking anything. Gotcha, gotcha. 1185 00:53:45,600 --> 00:53:48,040 I will definitely do that. Tell me about your book. 1186 00:53:49,560 --> 00:53:51,720 So my book is called Training for Two. 1187 00:53:51,720 --> 00:53:55,800 It is all about how you can use prenatal fitness to stay strong 1188 00:53:55,800 --> 00:53:58,920 throughout your pregnancy. There's a lot of modifications 1189 00:53:58,920 --> 00:54:01,320 in there for lifts. So some of the reviews that 1190 00:54:01,320 --> 00:54:03,120 we've had was this is for athletes. 1191 00:54:03,120 --> 00:54:04,640 I'm like it says that on the cover. 1192 00:54:06,040 --> 00:54:08,800 So we have lifts in there and how you can modify like all the 1193 00:54:08,800 --> 00:54:11,000 compound lifts. So your squats, your dead lifts, 1194 00:54:11,000 --> 00:54:14,520 your hip thrusts, your bench press, your rows, because you 1195 00:54:14,520 --> 00:54:16,360 should absolutely lift weights throughout pregnancy because 1196 00:54:16,360 --> 00:54:18,360 it's helpful for you. It's going to help you stay more 1197 00:54:18,360 --> 00:54:20,560 comfortable, but you might need to change how you do it. 1198 00:54:20,560 --> 00:54:23,680 So we offer those modifications and we also offer within the 1199 00:54:23,680 --> 00:54:25,920 book ways for you to stay pain free because pain is not a 1200 00:54:25,920 --> 00:54:28,400 requirement of pregnancy and it's not a requirement of 1201 00:54:28,400 --> 00:54:30,800 motherhood. You can absolutely not have 1202 00:54:30,800 --> 00:54:32,320 pelvic pain during your pregnancy. 1203 00:54:32,320 --> 00:54:35,840 And so we have a whole chapter that's just on avoiding pelvic 1204 00:54:35,840 --> 00:54:38,880 pain or resolving pelvic pain, how to overcome some pelvic core 1205 00:54:38,880 --> 00:54:42,600 issues, how to sleep better, how to avoid tailbone pain. 1206 00:54:42,600 --> 00:54:45,480 So there's tons the common ailments that we have within the 1207 00:54:45,480 --> 00:54:48,840 book that we provide movement solutions to within the book. 1208 00:54:48,840 --> 00:54:51,840 There are pictures in in addition to written descriptions 1209 00:54:51,840 --> 00:54:55,720 and QR codes to videos because I learned better from watching a 1210 00:54:55,720 --> 00:54:57,840 video. Some folks learn better from 1211 00:54:57,840 --> 00:55:01,080 reading or looking at a picture. And so we offer those different 1212 00:55:01,080 --> 00:55:03,680 like modifications or offerings within the book. 1213 00:55:03,920 --> 00:55:05,760 There's also a whole section on labor. 1214 00:55:05,760 --> 00:55:08,000 So how do you move your body during labor? 1215 00:55:08,000 --> 00:55:10,040 How do you do different positions to create different 1216 00:55:10,040 --> 00:55:11,600 types of space within your pelvis? 1217 00:55:11,840 --> 00:55:13,880 What are some counter pressure techniques that you can do? 1218 00:55:13,880 --> 00:55:15,600 So we include some comfort techniques. 1219 00:55:15,600 --> 00:55:18,320 We include labor positions. We have a whole section on birth 1220 00:55:18,320 --> 00:55:19,680 prep. And then there's one small 1221 00:55:19,680 --> 00:55:22,480 chapter on early postpartum recovery so that you have like a 1222 00:55:22,480 --> 00:55:25,640 guide on what to do to help you after you give birth. 1223 00:55:25,640 --> 00:55:29,400 So, yeah, so it's a it's it's designed for the athlete, but 1224 00:55:29,400 --> 00:55:31,040 anybody could use it technically. 1225 00:55:31,760 --> 00:55:34,280 But the reviews are you have to be an athlete to do this. 1226 00:55:34,280 --> 00:55:35,880 But yeah, I mean, it's made for an athlete. 1227 00:55:35,880 --> 00:55:38,560 That's what the cover says. Yeah, no, kudos to the athletes 1228 00:55:38,560 --> 00:55:40,880 for sure. That actually spawned another 1229 00:55:40,880 --> 00:55:43,000 question. So as an athlete, I mean you, 1230 00:55:43,000 --> 00:55:44,800 you're typically in tune with your body. 1231 00:55:44,800 --> 00:55:46,800 You know what feels right, you know what doesn't feel right, 1232 00:55:47,120 --> 00:55:48,640 and you kind of adjust accordingly. 1233 00:55:48,640 --> 00:55:53,640 Same is true in labor. Do you have an opinion on this? 1234 00:55:53,640 --> 00:55:56,760 Might be controversial, but like those that opt for the epidural 1235 00:55:56,760 --> 00:55:59,440 and things like that, if you're losing sensation in certain 1236 00:55:59,440 --> 00:56:02,240 regions you may not be able to make those manipulations on the 1237 00:56:02,240 --> 00:56:04,760 fly as well because you've lost feeling. 1238 00:56:05,480 --> 00:56:07,440 So you'd have a thought on that one way or the other. 1239 00:56:08,400 --> 00:56:10,400 So there is some nuance to it as well. 1240 00:56:10,400 --> 00:56:13,040 Just kind of like everything. I'm not anti epidural and I'm 1241 00:56:13,040 --> 00:56:16,000 not like everybody needs to give birth without medication. 1242 00:56:16,600 --> 00:56:19,520 I do think that there is benefit to giving birth unmedicated or 1243 00:56:19,520 --> 00:56:21,160 without any sort of pain medication. 1244 00:56:21,160 --> 00:56:24,480 And I do think that you you keep more intuition with you when you 1245 00:56:24,480 --> 00:56:27,880 don't have pain relief. So one thing that happens during 1246 00:56:27,880 --> 00:56:30,280 labor is as your baby is kind of descending and moving through 1247 00:56:30,280 --> 00:56:33,000 your pelvis, you will just intuitively move in a way that 1248 00:56:33,000 --> 00:56:34,640 creates space for them, which is incredible. 1249 00:56:34,640 --> 00:56:37,040 I've witnessed this and like pretty much all of the bursts 1250 00:56:37,040 --> 00:56:39,000 that I've supported where somebody does not have an 1251 00:56:39,000 --> 00:56:42,960 epidural yet, they will kind of move in a very subtle way that's 1252 00:56:42,960 --> 00:56:44,560 creating the space that their baby needs. 1253 00:56:44,560 --> 00:56:46,680 And this one lets me know when there's issues. 1254 00:56:46,720 --> 00:56:49,720 So I can offer more movement recommendations or we can try to 1255 00:56:49,720 --> 00:56:52,560 address it before it becomes more of an issue. 1256 00:56:53,320 --> 00:56:55,520 But it also really helps their babies kind of navigate through 1257 00:56:55,520 --> 00:56:58,440 the pelvis a little bit more easily if there is an issue. 1258 00:56:58,440 --> 00:57:00,840 It's also much easier to address it with movement when you don't 1259 00:57:00,840 --> 00:57:03,040 have an epidural because you can move much more easily. 1260 00:57:03,760 --> 00:57:07,760 Now if somebody has been laboring for a really long time 1261 00:57:07,800 --> 00:57:10,720 and they are exhausted to the point where they're labour's 1262 00:57:10,720 --> 00:57:15,280 starting to stall out or they are fighting all of their 1263 00:57:15,280 --> 00:57:17,560 contractions like they cannot release to them. 1264 00:57:17,840 --> 00:57:19,600 This is where epidrals can be good tools. 1265 00:57:19,600 --> 00:57:21,840 And so I like to think about like birth interventions and 1266 00:57:21,840 --> 00:57:24,240 options as tools that are available to us if we need them 1267 00:57:24,240 --> 00:57:27,120 or we want them, not necessarily like like mandatory for everyone 1268 00:57:27,120 --> 00:57:30,320 to get, but also like not an option for everybody either. 1269 00:57:30,320 --> 00:57:32,120 Like we should explore them as we need. 1270 00:57:32,880 --> 00:57:35,600 And so if you were exhausted or you were fighting your 1271 00:57:35,600 --> 00:57:38,320 contractions, this is where a patrols can be a really good 1272 00:57:38,320 --> 00:57:40,360 tool. Or if you're starting to develop 1273 00:57:40,360 --> 00:57:45,120 a complication that maybe may lead to AC section, like you're 1274 00:57:45,120 --> 00:57:48,120 starting to have more of a fever or like babies starting to get 1275 00:57:48,120 --> 00:57:50,680 into more distressed. Like these could be reasons to 1276 00:57:50,680 --> 00:57:53,880 consider an epidural because we would like you to be awake if 1277 00:57:53,880 --> 00:57:55,840 you have AC section, if you want, if you want to be awake, 1278 00:57:56,000 --> 00:57:58,000 that ideally most people want to be awake when their babies are 1279 00:57:58,000 --> 00:58:00,600 born. And so if it seems like maybe 1280 00:58:00,600 --> 00:58:02,480 we're heading towards an emergency, this is where an 1281 00:58:02,480 --> 00:58:04,920 epidural may also be a good option as well so that you can 1282 00:58:04,920 --> 00:58:07,600 be awake for that. But typically what I'm normally 1283 00:58:07,600 --> 00:58:08,840 going to see is someone's really tired. 1284 00:58:08,840 --> 00:58:10,920 They've been laboring for three days and their contractions are 1285 00:58:10,920 --> 00:58:12,600 totally spacing out and they're exhausted. 1286 00:58:12,920 --> 00:58:15,640 Well, let's get an epidural. Let's get a good nap, and then 1287 00:58:15,640 --> 00:58:17,360 we'll probably wake up and be 10 centimeters. 1288 00:58:17,360 --> 00:58:20,600 And that's usually what happens if somebody is fighting all 1289 00:58:20,600 --> 00:58:22,800 their contractions. So they're kind of like stuck at 1290 00:58:22,800 --> 00:58:24,640 a certain dilation for a really long time. 1291 00:58:25,080 --> 00:58:27,280 Maybe we should get an epidural and then we can relax. 1292 00:58:27,280 --> 00:58:29,920 And then usually like they relax and then they're 10 centimeters. 1293 00:58:30,440 --> 00:58:32,480 So those would be like two instances where I say an 1294 00:58:32,480 --> 00:58:35,360 epidural. The benefit may outweigh the 1295 00:58:35,360 --> 00:58:38,120 benefit of having that intuition and that freedom of movement. 1296 00:58:39,960 --> 00:58:41,000 Yeah. And then it's also just your own 1297 00:58:41,000 --> 00:58:42,800 comfort in the experience that you're wanting. 1298 00:58:42,800 --> 00:58:45,200 If you if you don't want to feel contractions so that doesn't 1299 00:58:45,200 --> 00:58:47,640 feel important to you, then don't feel contractions. 1300 00:58:48,440 --> 00:58:51,000 So I think it is personal preference for me, my personal 1301 00:58:51,000 --> 00:58:52,720 preference was to give birth unmedicated. 1302 00:58:52,720 --> 00:58:55,440 I found that it allowed me to be more connected to my body. 1303 00:58:55,720 --> 00:58:57,480 I felt like my recovery was easier. 1304 00:58:57,480 --> 00:58:59,320 I had an epidural for my first to my next three. 1305 00:58:59,320 --> 00:59:02,040 I gave birth at home. I felt more connected to my 1306 00:59:02,040 --> 00:59:03,360 body. I felt more connected to my 1307 00:59:03,360 --> 00:59:04,920 baby. I can actually feel my beauty 1308 00:59:04,920 --> 00:59:08,240 like moving through my body and made pushing a lot easier for 1309 00:59:08,240 --> 00:59:11,120 me. So I felt really empowered from 1310 00:59:11,120 --> 00:59:14,440 giving birth on medicated, but I also had uncomplicated laborers. 1311 00:59:14,440 --> 00:59:17,840 There was no like issues during my laborers to where like I 1312 00:59:17,840 --> 00:59:21,400 would have considered 1. So I'm not anti epidural. 1313 00:59:21,400 --> 00:59:23,640 I do think there's a lot of benefit to giving birth without 1314 00:59:23,640 --> 00:59:25,520 an epidural. And so if that is something that 1315 00:59:25,520 --> 00:59:28,680 somebody is wanting, it's OK that you don't get a trophy for 1316 00:59:28,680 --> 00:59:30,640 doing it. Like there's still benefit to 1317 00:59:30,640 --> 00:59:32,040 giving birth without an epidural. 1318 00:59:33,000 --> 00:59:36,440 And I'm like fully supportive of folks whatever they want to do. 1319 00:59:36,720 --> 00:59:38,920 But yeah, that would be, my general opinion is if you want 1320 00:59:38,920 --> 00:59:41,240 to stay connected to your body and you want to move more easily 1321 00:59:41,240 --> 00:59:45,320 to address issues, give birth without medication and do a lot 1322 00:59:45,320 --> 00:59:48,400 of prep work to do that. So giving birth without pain 1323 00:59:48,400 --> 00:59:51,280 relief requires a lot of mental prep because it's hard. 1324 00:59:51,600 --> 00:59:54,160 It's not the most painful thing I've ever done, but it's one of 1325 00:59:54,160 --> 00:59:55,720 the hardest things I've ever done in my life. 1326 00:59:55,720 --> 00:59:57,680 And this is where leaning on your partner for support is 1327 00:59:57,680 --> 01:00:00,280 incredibly important. And then having a supportive 1328 01:00:00,280 --> 01:00:03,560 team is incredibly important so that you stay in a good mental 1329 01:00:03,560 --> 01:00:06,240 space. Because it's, yeah, I would 1330 01:00:06,240 --> 01:00:07,440 recommend it if somebody wants it. 1331 01:00:07,440 --> 01:00:09,040 I think you're more connected, but it's not. 1332 01:00:09,040 --> 01:00:11,880 I don't think it's mandatory. Yeah, no, I totally agree on our 1333 01:00:11,880 --> 01:00:13,320 fronts. But now I've got to ask, what is 1334 01:00:13,320 --> 01:00:14,680 the most painful thing you've ever done? 1335 01:00:15,480 --> 01:00:18,080 I had like a kidney stone once and I was, like, vomiting from 1336 01:00:18,080 --> 01:00:19,960 that. That was the worst thing ever. 1337 01:00:21,760 --> 01:00:23,320 It only lasted for like 30 minutes. 1338 01:00:23,320 --> 01:00:26,280 But I was like, if this is what labor is like, I cannot do that. 1339 01:00:26,920 --> 01:00:29,320 Yeah, I know. Labor is just like, it's like a 1340 01:00:29,320 --> 01:00:30,960 tight and then release the tights and release. 1341 01:00:30,960 --> 01:00:32,840 It's just kind of this like ebb and flow. 1342 01:00:32,840 --> 01:00:35,560 And then you're like in a good like mental space with like your 1343 01:00:35,560 --> 01:00:38,480 team and and then you're like, all right, I don't want to do 1344 01:00:38,480 --> 01:00:39,840 this anymore. Then your baby's falling out of 1345 01:00:39,840 --> 01:00:41,280 you and you're like, I guess I don't have choices. 1346 01:00:42,400 --> 01:00:45,280 But yeah, that kidney cell that I had one time was like the 1347 01:00:45,280 --> 01:00:47,320 worst pain I've ever felt in my life. 1348 01:00:48,800 --> 01:00:51,320 Yeah, I would. Maybe labor is one of the 1349 01:00:51,320 --> 01:00:53,520 hardest, is maybe the hardest thing I've done, but it's not 1350 01:00:53,520 --> 01:00:55,640 the most painful thing that I've done, which I think is a 1351 01:00:55,640 --> 01:00:58,560 distinction. Now you, you're a wealth of 1352 01:00:58,560 --> 01:01:01,520 knowledge, Gina for sure. I mean, for me, just going to 1353 01:01:01,520 --> 01:01:04,120 those with my wife, I mean, she's diving super deep into it 1354 01:01:04,120 --> 01:01:06,320 has since she was pregnant with her first. 1355 01:01:06,320 --> 01:01:09,240 And it's like, there's so much information out there and the 1356 01:01:09,240 --> 01:01:12,120 general public doesn't know a lot of it. 1357 01:01:12,120 --> 01:01:15,840 Like it's not common knowledge as far as like the nutritional 1358 01:01:15,960 --> 01:01:18,960 manipulations you can make, as far as the, you know, habits, 1359 01:01:18,960 --> 01:01:21,840 routines, mobility work you can do as far as what standard 1360 01:01:21,840 --> 01:01:24,240 practice in the hospital setting versus a home birth setting. 1361 01:01:24,240 --> 01:01:27,280 There's like just a whole world of different options out there 1362 01:01:27,280 --> 01:01:28,920 that I feel like everybody that's thinking about having a 1363 01:01:28,920 --> 01:01:32,160 kid would benefit from brushing up on learning. 1364 01:01:32,760 --> 01:01:34,840 So thank you for doing exactly what you're doing there. 1365 01:01:34,840 --> 01:01:36,160 Where Where do people go to get the book? 1366 01:01:37,560 --> 01:01:39,480 They can grab wherever they buy books from. 1367 01:01:39,480 --> 01:01:42,080 So like Amazon, Barnes and Noble's website, I think you can 1368 01:01:42,080 --> 01:01:45,160 only get it online right now, but the book is called training 1369 01:01:45,160 --> 01:01:47,040 for two. And you can also learn more from 1370 01:01:47,040 --> 01:01:49,840 us on like our Instagram. We have a YouTube channel all 1371 01:01:49,840 --> 01:01:53,400 it's called all Mama Stay Fit or it's like Namaste but with an M 1372 01:01:53,400 --> 01:01:55,600 at the front. Like Mama Stay fit. 1373 01:01:55,800 --> 01:01:57,720 You can find us on Instagram. On YouTube. 1374 01:01:57,720 --> 01:02:00,400 We have a podcast called the Mama Stay Fit podcast, which is 1375 01:02:00,760 --> 01:02:03,640 really heavy on like the birth and the postpartum time frame. 1376 01:02:03,640 --> 01:02:06,600 But we do bring some experts on to talk about pelvic floor work 1377 01:02:06,600 --> 01:02:09,720 and chiropractor and all that good stuff, but offer tons of 1378 01:02:09,720 --> 01:02:12,840 free content. We also offer our paid courses 1379 01:02:12,840 --> 01:02:15,480 with our childbirth education course and our fitness programs. 1380 01:02:15,840 --> 01:02:18,320 If you don't want to reinvent the wheel, we've done it for you 1381 01:02:18,320 --> 01:02:20,120 both for pregnancy and for the postpartum. 1382 01:02:20,360 --> 01:02:23,360 We're definitely a little heavy on the athlete side because I'm 1383 01:02:23,360 --> 01:02:25,400 an athlete and I wanted a program that I could do during 1384 01:02:25,400 --> 01:02:27,840 both phases. But we accommodate our programs 1385 01:02:27,840 --> 01:02:29,440 to where like really anybody could join them. 1386 01:02:30,160 --> 01:02:31,600 Awesome. And you're doing this alongside 1387 01:02:31,600 --> 01:02:33,560 with your sister? Yes. 1388 01:02:33,560 --> 01:02:36,360 She is a labor and delivery nurse and she's a student 1389 01:02:36,360 --> 01:02:39,480 midwife, so she's almost done with her midwifery degree. 1390 01:02:39,480 --> 01:02:42,760 So we've got a good blend between the two of us with the 1391 01:02:42,760 --> 01:02:45,760 fitness birth doula side and then the more medical side. 1392 01:02:45,760 --> 01:02:49,360 We balance each other really well to provide really hopefully 1393 01:02:49,360 --> 01:02:53,200 somewhat unbiased, like care for our followers and for our 1394 01:02:53,200 --> 01:02:55,800 patients and clients. He was ultimately like, I don't 1395 01:02:55,800 --> 01:02:58,040 want to force you to do something that doesn't vibe with 1396 01:02:58,040 --> 01:02:59,800 you just because it worked better for me. 1397 01:02:59,800 --> 01:03:01,680 Like that's, that's not a good way to approach it. 1398 01:03:01,880 --> 01:03:04,760 That's not a good way to be a supportive person in this space. 1399 01:03:05,080 --> 01:03:07,320 And so we do a good job of balancing each other. 1400 01:03:07,320 --> 01:03:08,880 She's a little bit heavier on the medical side. 1401 01:03:08,880 --> 01:03:10,240 I'm a little bit more on the holistic side. 1402 01:03:10,240 --> 01:03:13,720 And we kind of bring each other to the center so that we provide 1403 01:03:13,720 --> 01:03:16,280 judgement, free care for people that want to work with us. 1404 01:03:16,640 --> 01:03:19,040 No, that's, that's awesome. I mean, just speaking from 1405 01:03:19,040 --> 01:03:21,960 experience, like having a good team is worth its weight in 1406 01:03:21,960 --> 01:03:24,520 gold. So y'all sound like a super 1407 01:03:24,520 --> 01:03:26,880 awesome duo. So I mean, shoot, I would, I 1408 01:03:26,880 --> 01:03:29,520 would vouch for that and anybody should should benefit or would 1409 01:03:29,520 --> 01:03:32,040 benefit from having somebody like you on their corner for 1410 01:03:32,040 --> 01:03:33,840 sure. Awesome. 1411 01:03:33,840 --> 01:03:35,880 Well, thank you for having me. I really appreciate it. 1412 01:03:36,040 --> 01:03:37,360 Appreciate you, Jenny. Take care.