Training for and into motherhood

I have had several long-term clients with historical back injuries approach me about training during pregnancy. Pregnancy often causes these injuries to worsen and their maintenance workouts no longer serve to hold the pain at bay. They are also focused on minimizing postpartum weight gain and maintaining their cardiovascular fitness all while ensuring they don't harm their baby and their core muscles (which often tear during labor). 

I average 3-4 pregnant clients at a time; this means that 20% of my workload is focused on helping actively pregnant women stay safe and fit at the same. We focus on maintaining their pre-pregnancy fitness throughout the duration of the pregnancy. I also work with postpartum clients (approx. 20% of my average workload) following delivery to recover; they generally return 6 weeks to 2 months after giving birth and we focus on slowly getting back into their physical routines safely. 

​

I have noticed a few keys to success:

1. length of session - 30 to 45 mins to maximize efficiency and minimize overuse injuries (particularly for postpartum women)

2. basic movements - drawing inspiration from GPP (general physical preparedness, pilates, yoga and barre exercises  

3. consistent communication with doctor - understanding what their abilities and restrictions are (e.g., many are asked to substantially increase squat volumes near end of the pregnancy)

​

​