May 12 2019

Expecting Mothers Day!

The current topic or joke at our gym is there must be something in the water or dont drink the water, because you may magically become pregnant. We are blessed to have 5 beautiful ladies, currently with a baby on board, at our gym. These 5 ladies show up every day and work very hard! Safe to say their hard work is showing. With being pregnant, things are a little different and from what we have collected over the years, there is not one way to go about exercising while pregnant. In fact, almost every doctor will tell you something different depending on who you see. The point of this post is not to tell you the cold hard facts of how to go about this. This post is 5 points of view and what these ladies are currently doing to stay active and what they needed to change in order to stay active safely. Keep in mind, all 5 of these ladies were doing CrossFit before they got pregnant, so most changes were scales or substitutes for certain movements. Read below to find out what these ladies have to say.

Melissa Corcoran – 16 weeks

1) Is this your first pregnancy? This is my second pregnancy.

2) Did you exercise during your first pregnancy? Yes, at Beyond Parallel up until 2 days before delivery.

3) Is there anything you have to be careful of while exercising and being pregnant? I generally avoid exercises that cause too much abdominal pressure (jumping, planks, crunches, etc) so that I can avoid potential pelvic floor issues and back/hip pain. I’ll usually substitute these for alternative exercises that still work your core, but without the pressure. As my bump grows I’ll also start cutting out strength or cardio exercises where I can no longer maintain the correct form or I start to have pain.

4) Who do you consult with or follow for advice? I do a lot of my own research using resources published by different certified pre/postnatal trainers and pelvic health specialists, but I also consult and take advice from my PT, chiropractor, and OB.

5) (if applicable) Does exercise help the pregnancy? Absolutely. Exercise has been key for me maintaining the strength and endurance to grow, deliver, and care for my children. But even more than the physical side of exercise is the mental wellbeing that working out provides for me. On top of all the roles I play, motherhood can be exhausting both physically and mentally so taking a few hours a week to disconnect and work on me is critical for my mental health.

Nichole Litzinger – 23 weeks

1) Is this your first pregnancy? Nope! Second pregnancy after having twins 6 years ago.

2) Did you exercise during your first pregnancy? I do not remember doing much exercise. Just walking and staying active.

3) is there anything you have to be careful of while exercising and being pregnant? So far so good. I scale the weight or gymnastics when needed.

4) Who do you consult with or follow for advice? I do a lot of research on my own to stay informed and make quality gym choices. I talk to the coaches when I have a question or need a scale movement.

5) (if applicable) Does exercise help the pregnancy? I am not sure yet if it helps the pregnancy exactly, but I would say it helps me to feel like myself. I like routine and starting my day off at the gym. Continuing with morning workouts helps me stay on track and gives me that personal “me time” that I enjoy. And I love my 5 am morning squad. 🙂

Dani Larkin – 33 Weeks

1) Is this your first pregnancy? No this is my third. But first unplanned 🤗

2) Did you exercise during your first pregnancy? I didn’t realize the importance of weight training when I was pregnant with my first two. I only used the treadmill at the time.

3) is there anything you have to be careful of while exercising and being pregnant? I am very fortunate that I haven’t had any physical issues while being pregnant. At this point of the pregnancy though I can no longer do any hanging from the rig that would strain or stretch my lower abdomen. (Pull-ups, knees to elbows)

4) Who do you consult with or follow for advice? I’ve had a difficult time finding an OBGYN that I like it that is supportive of pregnant women staying as active as I am during pregnancy. I’ve been stubbornly following the advice from previously pregnant crossfitters and coach Amanda who is studying pre and postnatal coaching! It has also been a huge help having someone to workout with that is in the same “medical condition”as me to scale the WODs.

5) (if applicable) Does exercise help the pregnancy? As far as physically, i am a huge advocate for staying as active as you can during pregnancy. There is a common misconception that once you are pregnant you are made of glass and shouldn’t be doing certain things, or moving weight around. I am in my 8th month and have no blood pressure issues, as mobile as I was previously, haven’t gained any unnecessary weight, and my lung capacity is still decent. As far as mentally; This pregnancy has been extremely difficult on me mentally and emotionally. Exercise/CrossFit has provided the stress relief that I desperately need. Going to the gym is my therapy. My family knows when I start to become negative or depressed, that I’ve missed too many days that week. I am so thankful to have a support system at home that knows when I need to get back, and to have such an amazing supportive team of coaches and members cheering you on every workout!

Amanda Pasterick – 23 Weeks

1) Is this your first pregnancy?

This is my second pregnancy- my son is almost 12 months old and I am 23 weeks pregnant.

2) Did you exercise during your first pregnancy?

I was able to exercise up until the day before I had my son- modified of course & at a lower intensity than usual.

3) is there anything you have to be careful of while exercising and being pregnant?

Yes of course, your body is going through so many changes- even day to day. Most are still able to exercise while pregnant, but with a different end goal. You aren’t working out to necessarily get better and break personal records, you’re preparing your body for the marathon of child birth so to speak & aiding in your recovery after giving birth.

4) Who do you consult with or follow for advice?I am studying for a Pre & Postnatal Coaching Certification through the Girls Gone Strong Coaching & Training Women Academy, so I mostly follow their guidelines. I also really like Briana Battles, creator of the Pregnancy & Postpartum Athleticism online course and I follow several pelvic floor specialists recommendations and advice.

5) (if applicable) Does exercise help the pregnancy?
I believe exercise absolutely helps with pregnancy for so many reasons:

1) Exercise helps improve posture & alignment to minimize pregnancy aches and pains while also increasing your chances of carrying your baby in a good position.
2) Exercise helps you gain strength and lean mass (specifically in the glutes, hamstrings, anterior core, and upper back) to help take some of the load off your joints, tendons, and ligaments as your belly grows.
3) Exercise helps prepare the core and pelvic floor to maintain strength, integrity, and a balanced tone throughout pregnancy.
4) Exercise develops a solid aerobic base and help manage stress levels through low and moderate intensity cardio.

Healthy pregnancies extend far beyond just the 40 weeks you are carrying the baby, though. A safe and healthy pregnancy starts before conception and continues for at least a year postpartum!

Angela Onda -22 Weeks

1) Is this your first pregnancy?

No, second

2) Did you exercise during your first pregnancy?

No I didn’t

3) is there anything you have to be careful of while exercising and being pregnant?

Not laying on your stomach or back, but everything else is ok as long as you’re feeling good 🙂

4) Who do you consult with or follow for advice?

My doctor, coach Amanda or coach Ethan

5) (if applicable) Does exercise help the pregnancy?

I think it has really helped me. My first pregnancy I was high risk and this time I’m not. I really believe it’s from working out !!!!

Expecting Mothers Day!

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