5 ways running a marathon is like labour and childbirth

1. You should train for it.  Just as you would begin a walk/run program, slowly increasing your distance and speed, a solid prenatal fitness training program will prepare you physically, mentally and emotionally for labour and delivery.

2. They are long.  The average marathon time for a 30-year-old woman is around 5 hours.  The average first time labour is 16 hours. 

3. They are intense. Running at a steady pace for 5 hours is a tremendous challenge.  Labouring for 16 hours is a life-altering challenge.

4. You get a prize. Medals are cool but babies are super cool.

5. You never forget it.  You will always remember feeling like you couldn’t do it.  You will never forget how it felt to hold your baby (or your medal) in your hands.

5 Reasons You Want to Be Strong During Pregnancy

Posture
As your uterus grows and becomes heavier, it pulls your pelvis forward causing extra strain on your lower back.  As your breasts grow heavier, your upper backs being to round forward and your shoulders start rolling in.  Strengthening and stretching the right muscles can prevent and minimize poor posture.

Pain
The postural changes described above often cause pain, especially back pain. Strengthening and stretching the right muscles can prevent and minimize pain.

Function
As your pregnancy progresses, normal movements and activities will begin to feel harder.  If you are strong, you will be better able to handle the extra intensity and avoid injuries.

Confidence
Staying strong during your pregnancy will improve your physical, mental and emotional confidence

4 Ways Attending a Prenatal Fitness or Yoga Class can Help you Prepare for Labour

Labour is called labour for a reason. Its hard work…and we recommend training for it.  Attending a prenatal fitness or yoga class taught be a certified pre and postnatal fitness specialist can help you to prepare.  You can expect to:

1. Practice breath work for stress reduction and coping with the sensation of pain.

2. Learn how to activate and tone your pelvic floor muscles in order to reduce the likelihood of pelvic organ prolapse, perineal tearing or the need for an episiotomy.

3. Practice comfort positions that you can use during pregnancy and labour.

4. Strengthen and lengthen the muscles necessary for the many positions and movements of labour and childbirth.

Have you been to a prenatal fitness or yoga class yet?  Contact info@fit4two.ca for a TRY A FREE CLASS pass.

Preparing for Your Growing Baby

Most babies double their birth weight in the first 2 to 4 months.  You need muscles!  Try this fun test to see if you are MUSCLE READY for parenting.

Hold an 8lb dumbbell in one hand.  Make it your dominant hand.  Now move your hand about a foot from your side body.  Walk around.  Now take that weight another foot away from your side body.  How’s that feeling?  Chances are, not good.  Ouch! 

The average infant car seat holding a newborn dressed in one layer with a blanket on top is 18lbs!!!  You are holding 8 lbs!!!  Are you beginning to get my point? 

From the day you take your baby home from the hospital you are going to need a strong and stable body.  Pregnancy is your opportunity to prepare.  You won’t regret it. Click here for prenatal strength training guidelines and tips.

 P.S. It’s always best to click your car seat into the stroller rather than carry it around for any length of time.  Carrying that much weight that far from your side body for a long time can mess with your rotator cuffs.  As a new parent, you don’t have time for an injury. 

5 exercises you can do during pregnancy to give you more stamina for labour

Labour can last a few hours, day or longer. It requires incredible mental, emotional and physical strength. Here are 5 exercises to help you build stamina for the big day:  

Squats and Lunges
Labour involves a lot of walking, getting up, getting down, dancing and standing.  It also involves having the strength to hold challenging positions for long periods of time. You need strong legs and glutes.  Squats and lunges are ideal because they are functional movements and you don’t need any special equipment.  Aim to do 10-15 of each every other day.

Power Walking
We won’t belabor (pun intended) the possible length of labour....so let’s just say that being in good cardiovascular shape heading into labour is well worth it.  I’ve never heard anyone say “I wish I hadn’t stayed fit and strong during my pregnancy.”  Have you?  Aim for power walk for 20-30 minutes 4 days a week. 

Pelvic Floor Toning
The weight of your growing uterus and the pushing stage of labour put tremendous pressure on your pelvic floor.  A healthy and toned pelvic floor has more stamina for childbirth.  If you are not sure how to activate your pelvic floor, talk to a pre and postnatal fitness specialist or physiotherapist.  This article is a good place to started 

Super Moms (pictured below)

 
Chance are you will want to spend some time, perhaps a long time, on your hands and knees during labour.  It is important to build up strength for holding that position.  This exercise has the added bonus of strengthening AND lengthening your body.  Plus the more time we spend on our hands and knees during the third trimester the greater the chances of optimal fetal positioning. I.E. Baby is more likely to be in the correct position, head down facing mom’s spine, for birth. 

Practice these exercises and more at a prenatal fitness class.  Contact info@fit4two.ca for a TRY A FREE CLASS pass.

5 Ways Exercise During Pregnancy Will Help You THRIVE!

 
1. Exercise increases energy and boosts mood. 
2. People who exercise on a regular basis are often happier.
3. Prenatal specific core exercises and stretches can prevent and reduce back pain. 
4. Regular exercise means less cold and flus. 
5. Active people report feeling more productive at work and in life.

What are you waiting for?! If you are a healthy woman with a normal pregnancy, it's time to get moving.  Talk to you doctor or midwife about programs in your area.

We recommend completing a PARmed-X for Pregnancy form with your healthcare provider before beginning or continuing an exercise program during pregnancy.

3 Exercises that will help you birth in the position you choose

Are you hoping to birth in a squatting position?  On your side?  On all fours?  Here are 3 exercises that will give you the strength and flexibility you'll need when your baby is ready to be born.

Squatting lengthens and strengthens the muscles needed to birth in a squatting, semi-squatting, hands and knees or even standing position.

Lunges increase gluteal and thigh strength which will come in handy if you decide to push in a side-lying or squatting position.

Hands and knees exercises (Ex. Cat/Cow, Super Mom) will give you the strength and stamina needed if you spend a prolonged period of time in this position during labour.


Need some guidance and motivation? Contact info@fit4two.ca for a TRY A FREE CLASS pass. Click here for the most up-to-date prenatal fitness guidelines.

5 Ways Exercise Makes Pregnancy Better

1. Exercise prevents and reduces pain.  The #1 complaint during pregnancy is lower back pain.  Squats, lunges, and deep core exercises prevent and minimize back pain.  So does stretching the back, hamstrings, glutes and quadriceps.

2. Regular cardiovascular exercise during pregnancy reduces your chances of developing gestational diabetes. While there are risk factors out of your control, eating well and exercise can have a significant impact.

3. Moving is good for the mind!  Exercise reduces stress and boosts mood. That is healthy for you AND your baby.

4. Active women are more likely to gain an appropriate amount of weight during pregnancy.  Weight is a taboo topic in our culture but excessive weight gain during pregnancy increases the chances of health complications during pregnancy, birth and beyond. 

5. Exercise increases energy!  Many pregnant women suffer from low energy throughout their pregnancies.  Many find that regular exercise makes a significant difference.

Need some guidance and motivation? Contact info@fit4two.ca for a TRY A FREE CLASS pass. Click here for the most up-to-date prenatal fitness guidelines.