I had lofty goals for my year maternity leave. Some professional. Some personal. But I would have to say the biggest one health wise was to get back in shape. I don’t want to speak for the masses of pregnant women, but from my experience, most of us have ‘getting back into shape – post baby, as one of the top things on our ‘to do list.’
Then baby arrives. And chaos ensues. At least it did for me.
Now I don’t want to sell myself short. I did manage to be more active in the year I had off. Mommy Bootcamp (indoor & outdoor). Mom and Baby Yoga. Mom and Baby water workout. Mom and Baby circuit training. And lots of mom and baby walking. It felt good to get back into shape again.
Let me rephrase that. It feels good to be active again. Because the ‘getting back into shape’ is still a work in progress.
That’s where Lana Brady comes in.
We all have dreams that our bodies will snap back into it’s pre-pregnancy form and that’s just unrealistic (for most of us). That’s why Lana has so much success at PhysioFit Moms. Lana is a registered Physiotherapist and following the birth of her own two sons, she went about the same journey trying to get back into shape. That began her ten year journey researching and trying to find the BEST way for women to maximize their core strength after baby.
For example, here are some things you may want to know:
* Many changes take place in a woman’s body during pregnancy, labor and delivery – some occur slowly over several months and others rapidly due to trauma during labor and delivery.
* Your posture and breathing patterns change during pregnancy to adjust to the additional abdominal weight and stretching/weakening of the abdominal wall, which affects stability of the back and pelvis.
* The weight of the baby in the third trimester places strain on your pelvic floor muscles and the delivery process can also result in stretching/trauma of the pelvic floor increasing risk of future problems with incontinence and uterine prolapse.
*** Performing traditional exercises including sit ups and crunches can worsen Diastasis Recti, increase your risk of incontinence and make your belly bulge worse!
Hold up! No sit ups or push ups? Not according to Lana! And what is Diastasis Recti? Keep reading!
One of the first things that Lana does in her classes is assess if you have Diastasis Recti which is a separation of the rectus abdomens muscle (otherwise known as your six pack – or in my husbands case – the keg). According to Lana, if you are doing sit-ups and crunches you can worsen the gap (diastasis), increase the strain on the pelvic floor (which may cause incontinence or prolapse) and increase the risk of serious disc problems in your spine.
Typically Lana suggests the following to all her clients PRIOR to working out:
* Wait at least 9 months before doing any high impact exercises to allow your body to recover from pregnancy and birth
* If you are breast feeding then you need to wait 3 months after you stop (to do high impact exercise) – as your body continues to produce the hormone relaxin which causes your joints to loosen and relax
* See a Physiotherapist to assess you pelvic floor health and strengthen before resuming any high impact activities
* Check out a PhysioFit Moms class to work on targeting your true deep core muscles (all classes are taught by registered physiotherapists so you receive hands on assessment and guidance)
If you want to get in touch with Lana about what classes she offers both here in Calgary and in Okotoks, check out her website: www.physiofitmoms.com, email lana@physiofitmoms.com or call (403) 938-9515.
As for me, well I consider myself a ‘work in progress’. Check with me in another year:)
*** If you are looking for classes with Lana, she has the following sessions coming up:
New March Sessions!
OKOTOKS
Location: Complete Health, Okotoks
Dates: March 25 – May 6, 2014
Days: Tuesdays Only (no class April 22nd).
Times: 11:15 am – 12:30 pm or 7:15 – 8:30 pm.
Cost: $195 – Now accepting registration.
SOUTH CALGARY
Location: Copperfield Community Center (6 Copperstone Way, SE Calgary)
Dates: March 27 – May 8 2014
Days: Thursdays Only (no class April 24th).
Time: 11:00 am – 12:15 pm
Cost: $195 – Now accepting registration.
Location: LifeMark Health Center or Max Bell Center
Dates: March 26 – May 7, 2014
Days: Wednesdays Only.
Time: 7:15 – 8:30 pm
Cost: $195 – Now accepting registration.
NORTH CALGARY
Location: Crowchild Twin Arenas (185 Scenic Acres Drive, NW Calgary)
Dates: March 3 – April 7, 2014
Days: Mondays Only.
Time: 11:15 am – 12:30 pm
Cost: $195 – Now accepting registration.
Location: Crowchild Twin Arenas (185 Scenic Acres Drive, NW Calgary)
Dates: March 5 – April 9, 2014
Days: Wednesdays Only.
Time: 7:00 – 8:15 pm
Cost – $195 – Now accepting registration.
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