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Prenatal and Postnatal Resources
Your body undergoes so many changes during pregnancy and on into the fourth trimester. We often feel the expectation to "keep up" during our pregnancy, and then to "bounce back" as soon as possible afterward. Let's do this differently so you can properly take care of your body without getting discouraged in the process.
If it's been a while since you've been pregnant, but you suspect that you might need help with abdominal and pelvic floor strength, scroll all the way down.
Your body undergoes so many changes during pregnancy and on into the fourth trimester. We often feel the expectation to "keep up" during our pregnancy, and then to "bounce back" as soon as possible afterward. Let's do this differently so you can properly take care of your body without getting discouraged in the process.
If it's been a while since you've been pregnant, but you suspect that you might need help with abdominal and pelvic floor strength, scroll all the way down.
Prenatal fitness
Everyone comes into pregnancy with a different level of fitness, and everyone has a different fitness experience during pregnancy. It's important to drop any expectations you may have. Let go of any ideas about trying to "keep up" or prove something about your pregnant body. Surrendering these thoughts may be the biggest challenge you have during your pregnancy.
The moment you find out that you're pregnant, your mindset needs to shift from "progress mode" into "maintenance mode". Your number one goal during your pregnancy is to be healthy and to have a healthy baby. This is not the time to try and make progress with your fitness. However, you will feel best if you maintain your strength and conditioning as much as you're able to.
Throughout your pregnancy, put all of your efforts toward preparing to deliver and recover. You need to set your body up for the stresses of labor and delivery, and then the ability to recover well afterward. Think of it as being in "preparation mode". You need to have a strong core and pelvic floor, and good strength and conditioning in general.
During your first trimester, the first thing you will notice is that your cardiovascular conditioning seems to hit a wall. You will quickly be breathless and fatigued. You can modify your regular Members Workouts by taking longer breaks in between exercises and sets of exercises. If you have been doing the intermediate/advanced workout routines, continue to do these as long as it feels comfortable. But as soon as these feel too challenging, step back to the beginner level workouts. Don't get discouraged when this happens...you will still be maintaining a substantial amount of strength by doing the beginner workouts.
I highly recommend incorporating the Strong Hips and Core strengthening circuit. Several moms have found that simply doing this workout circuit during the first trimester matches their energy and motivation levels and begins to build the proper foundation for strong hips, core and pelvic floor for the remainder of their pregnancy and beyond.
During your second trimester, your energy and motivation may return and you may find that doing the regular intermediate/advanced or beginner workouts feel comfortable. You will do well if you simply accomplish Workout A and Workout B every week, and then purposefully move continuously in other ways.
During your third trimester is a great time to focus on maintaining muscle mass, moving continuously, and preparing for delivery. If you've been doing the intermediate/advanced workouts, switch to the beginner workouts now to reduce abdominal and pelvic floor pressure from jumping and more advanced exercises. Learn how to do proper kegels that incorporate good breathing techniques. Your abs and pelvic floor must be able to relax and lengthen as much as they need to know how to contract. This podcast episode with a pelvic floor physical therapist is extremely helpful.
Incorporate plenty of foam rolling and posture remedies for your neck and shoulders, which you can find here.
If you feel like you need more specific advice, please contact Megan through the Facebook Coaching Group or email (megan@dahlmanelite.com).
The moment you find out that you're pregnant, your mindset needs to shift from "progress mode" into "maintenance mode". Your number one goal during your pregnancy is to be healthy and to have a healthy baby. This is not the time to try and make progress with your fitness. However, you will feel best if you maintain your strength and conditioning as much as you're able to.
Throughout your pregnancy, put all of your efforts toward preparing to deliver and recover. You need to set your body up for the stresses of labor and delivery, and then the ability to recover well afterward. Think of it as being in "preparation mode". You need to have a strong core and pelvic floor, and good strength and conditioning in general.
During your first trimester, the first thing you will notice is that your cardiovascular conditioning seems to hit a wall. You will quickly be breathless and fatigued. You can modify your regular Members Workouts by taking longer breaks in between exercises and sets of exercises. If you have been doing the intermediate/advanced workout routines, continue to do these as long as it feels comfortable. But as soon as these feel too challenging, step back to the beginner level workouts. Don't get discouraged when this happens...you will still be maintaining a substantial amount of strength by doing the beginner workouts.
I highly recommend incorporating the Strong Hips and Core strengthening circuit. Several moms have found that simply doing this workout circuit during the first trimester matches their energy and motivation levels and begins to build the proper foundation for strong hips, core and pelvic floor for the remainder of their pregnancy and beyond.
During your second trimester, your energy and motivation may return and you may find that doing the regular intermediate/advanced or beginner workouts feel comfortable. You will do well if you simply accomplish Workout A and Workout B every week, and then purposefully move continuously in other ways.
During your third trimester is a great time to focus on maintaining muscle mass, moving continuously, and preparing for delivery. If you've been doing the intermediate/advanced workouts, switch to the beginner workouts now to reduce abdominal and pelvic floor pressure from jumping and more advanced exercises. Learn how to do proper kegels that incorporate good breathing techniques. Your abs and pelvic floor must be able to relax and lengthen as much as they need to know how to contract. This podcast episode with a pelvic floor physical therapist is extremely helpful.
Incorporate plenty of foam rolling and posture remedies for your neck and shoulders, which you can find here.
If you feel like you need more specific advice, please contact Megan through the Facebook Coaching Group or email (megan@dahlmanelite.com).
Prenatal nutrition
It's important for the health of you and your growing baby to get lots of good nutrients throughout your pregnancy. Please be sure to read the Complete Nutrition Guide for an overview of the Strong Mommas eating guidelines. This will be the foundation to build upon as you maneuver through your pregnancy. Some days will look similar to the guidelines, while others won't look anything like it. You have to be ok with that!
You may find that during your first trimester your number one goal is to simply eat anything that you can stomach. Don't feel bad about this...your appetite will return and the nausea will eventually disappear. Instead of trying to eat perfectly, aim for eating as frequently and as nutritiously as you can.
Starchy carbs might be the only thing that is palatable some days, so invest in a cracker or bread that has lots of seeds and whole grains so you get some nutritional benefit from it. Making fresh fruit smoothies that have hidden veggies is a great way to get your nutrients. You can find some recipes here.
If possible, aim for one serving of leafy greens daily (even if it's hidden in a smoothie or cooked in a soup), and be sure to take your prenatal vitamins with DHA/EPA fatty acids.
You can read more about nutrition during your pregnancy in this blog post.
You may find that during your first trimester your number one goal is to simply eat anything that you can stomach. Don't feel bad about this...your appetite will return and the nausea will eventually disappear. Instead of trying to eat perfectly, aim for eating as frequently and as nutritiously as you can.
Starchy carbs might be the only thing that is palatable some days, so invest in a cracker or bread that has lots of seeds and whole grains so you get some nutritional benefit from it. Making fresh fruit smoothies that have hidden veggies is a great way to get your nutrients. You can find some recipes here.
If possible, aim for one serving of leafy greens daily (even if it's hidden in a smoothie or cooked in a soup), and be sure to take your prenatal vitamins with DHA/EPA fatty acids.
You can read more about nutrition during your pregnancy in this blog post.
Postnatal fitness
It's tempting to have the mindset of "get your body back" as soon as possible. We have the impression that we must erase all evidence of pregnancy as quickly as we can. Nothing could be further from the truth. Your body has undergone an epic event that may take a very long time to recover from, and will never be the same. From here on forward, you will always be postpartum. However, don't think of it as "doom and gloom". Be excited about what you'll soon discover this postpartum body can actually do. Make sure to listen to this podcast episode on "Loving Your Body After Babies".
Strong Mommas has a detailed guidebook on postpartum fitness that you can download here. This guidebook is especially helpful in the first month following delivery. It highlights important yet simple activities you can do to properly begin the healing process, especially for your abs and pelvic floor.
Depending on how you feel following labor and delivery, you can begin with some gentle stretching, like these simple stretches that you can do in a doorway:
Strong Mommas has a detailed guidebook on postpartum fitness that you can download here. This guidebook is especially helpful in the first month following delivery. It highlights important yet simple activities you can do to properly begin the healing process, especially for your abs and pelvic floor.
Depending on how you feel following labor and delivery, you can begin with some gentle stretching, like these simple stretches that you can do in a doorway:
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As a Strong Mommas Member, you have access to three full months of Diastasis Recti Healing Circuits (follow the link and scroll down), that begin with gentle activation of your core and pelvic floor and gradually increase over the course of a few months to more core and pelvic floor strengthening. You can begin phase one of the DR Healing Circuits when you feel more mobile and comfortable moving around, usually between 2-4 weeks postpartum. Click here and scroll down to access the DR Healing Circuits.
After you fully complete phase one of the DR Healing Circuits and begin phase two, you may feel comfortable and ready to begin the regular workouts again. Do the beginner workouts, deleting any planking exercises and opting for the non-jumping versions of certain movements. Continue to work through all three phases of the DR Healing Circuits, doing the DR Healing Circuit immediately following the regular warm-up and before beginning the regular workout. Do not attempt any planking exercises until all three phases of the DR Healing Circuit have been completed. (Elevated push-ups are ok.)
After a minimum of four to five months consistently performing the beginner workouts, you may feel ready to try the intermediate/advanced workouts, especially if you were performing them prior to your pregnancy. The intermediate/advanced routines involve more balancing, heavier weights and more jumping, so proceed with caution. If you experience any pelvic floor heaviness or bladder leakage, avoid the jumping exercises and substitute with a similar motion that doesn't include bouncing. (You can refer to the beginner version of the workouts for ideas.)
No matter what, listen to your body, heeding any warning signs such as bleeding, dizziness or discomfort. If you're not sure about something, just ask.
Above all, remember that your goal is not to "get your body back". Instead, focus on taking the time to recover properly. This will set you up for long term success and allow you to do so much more with your body in the long run.
After you fully complete phase one of the DR Healing Circuits and begin phase two, you may feel comfortable and ready to begin the regular workouts again. Do the beginner workouts, deleting any planking exercises and opting for the non-jumping versions of certain movements. Continue to work through all three phases of the DR Healing Circuits, doing the DR Healing Circuit immediately following the regular warm-up and before beginning the regular workout. Do not attempt any planking exercises until all three phases of the DR Healing Circuit have been completed. (Elevated push-ups are ok.)
After a minimum of four to five months consistently performing the beginner workouts, you may feel ready to try the intermediate/advanced workouts, especially if you were performing them prior to your pregnancy. The intermediate/advanced routines involve more balancing, heavier weights and more jumping, so proceed with caution. If you experience any pelvic floor heaviness or bladder leakage, avoid the jumping exercises and substitute with a similar motion that doesn't include bouncing. (You can refer to the beginner version of the workouts for ideas.)
No matter what, listen to your body, heeding any warning signs such as bleeding, dizziness or discomfort. If you're not sure about something, just ask.
Above all, remember that your goal is not to "get your body back". Instead, focus on taking the time to recover properly. This will set you up for long term success and allow you to do so much more with your body in the long run.
postnatal nutrition
As soon as you deliver your little one, your body immediately goes into recovery mode. There is a lot of healing that needs to happen in your body. In addition to healing, you may be breastfeeding your baby and trying to establish a strong milk supply. All of this requires plenty of good nutrients.
Be sure to read the Strong Mommas Complete Nutrition Guide to have a good understanding of the Strong Mommas eating habits. In the guide, it recommends eating about four times per day (breakfast, lunch, dinner and a snack). However, as your body is healing and you're breastfeeding, you need even more nutrients and energy than this. Aim for eating about every three hours, which may coincide with when your baby eats. You can use your nursing times as reminders of when you need to eat, too.
Your meals might be breakfast, morning snack, lunch, afternoon snack, dinner, evening snack. This sounds like a lot of food, but you and your baby need this!
With every one of these meals, focus on plenty of protein, a variety of fat, and fresh produce. You might feel best if breakfast, lunch and dinner are larger meals, and then the snacks in between are a little smaller.
You can read more about nutrition while breastfeeding in this blog post.
Even if you're not nursing, you still need lots of nutrients and energy to heal. Eat frequently and as compliant as possible with the Strong Mommas eating guidelines.
Many moms will let their minds switch into "restrictive eating mode" to try and lose their baby weight. Don't do this! Your body will heal and recover best if you eat plentifully and frequently with healthy, clean and fresh foods. Instead of thinking about restriction, focus on avoiding junk foods and eating lots of healthy foods. In the long run, this will serve your body best.
Most importantly, don't let nutrition become another source of stress during this time. Realize you won't do it perfectly, and you might be in survival mode most days. This is ok! Enjoy the good days when the eating seems to click, and then give yourself plenty of grace when it doesn't work well at all.
Be sure to read the Strong Mommas Complete Nutrition Guide to have a good understanding of the Strong Mommas eating habits. In the guide, it recommends eating about four times per day (breakfast, lunch, dinner and a snack). However, as your body is healing and you're breastfeeding, you need even more nutrients and energy than this. Aim for eating about every three hours, which may coincide with when your baby eats. You can use your nursing times as reminders of when you need to eat, too.
Your meals might be breakfast, morning snack, lunch, afternoon snack, dinner, evening snack. This sounds like a lot of food, but you and your baby need this!
With every one of these meals, focus on plenty of protein, a variety of fat, and fresh produce. You might feel best if breakfast, lunch and dinner are larger meals, and then the snacks in between are a little smaller.
You can read more about nutrition while breastfeeding in this blog post.
Even if you're not nursing, you still need lots of nutrients and energy to heal. Eat frequently and as compliant as possible with the Strong Mommas eating guidelines.
Many moms will let their minds switch into "restrictive eating mode" to try and lose their baby weight. Don't do this! Your body will heal and recover best if you eat plentifully and frequently with healthy, clean and fresh foods. Instead of thinking about restriction, focus on avoiding junk foods and eating lots of healthy foods. In the long run, this will serve your body best.
Most importantly, don't let nutrition become another source of stress during this time. Realize you won't do it perfectly, and you might be in survival mode most days. This is ok! Enjoy the good days when the eating seems to click, and then give yourself plenty of grace when it doesn't work well at all.
Diastasis recti and pelvic floor help
It may be a while since you've been pregnant. However, you might feel like your core and pelvic floor were never the same following your pregnancies. Even if it's been years, you can still regain the control and strength that feels lost.
For a primer on separated abs (diastasis recti), be sure to read this thorough blog post. This will help you understand what it is and how to begin the healing process. If you're not sure if you have separated abs, please watch these videos to learn how to do a self-assessment. (In the videos, she is only 3 weeks postpartum, however the principles still apply.)
For a primer on separated abs (diastasis recti), be sure to read this thorough blog post. This will help you understand what it is and how to begin the healing process. If you're not sure if you have separated abs, please watch these videos to learn how to do a self-assessment. (In the videos, she is only 3 weeks postpartum, however the principles still apply.)
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If you discover (or even just suspect) that you have a couple finger gap with limited tension, it would be beneficial to do all three phases of the DR Healing Circuits. You can access them here (click on the link and scroll down).
The DR Healing Circuits will also benefit you if you have pelvic floor issues, such as bladder leakage. Be sure to spend some time and listen to this podcast episode with a pelvic floor physical therapist. You will learn how to implement good breathing mechanics, how to do a proper kegel, and how often you should do it.
You should also read this blog post about why moms should NOT do crunches and sit-ups, especially if you have separated abs and a lack of pelvic floor strength.
If you suspect that you have more serious issues with your core and pelvic floor, it's highly recommended that you visit a physical therapist or a pelvic floor physical therapist. They can use biofeedback tools and more detailed exercises that will help your situation.
If you feel like you need more specific advice, please contact Megan through the Facebook Coaching Group or email (megan@dahlmanelite.com).
