As the classic Maze lyric (which I admittedly remember more from my childhood as a Rob Base-sampled jam) goes: “Joy and pain are like sunshine and rain.”  Don’t we all know it!  And, for those of us who are feeling it all in pregnancy and motherhood, may I add this: strength and strain.  You feeling me, mama?

As I write this, I’m on the cusp of being 24 weeks pregnant for the first time after quite a journey of TTC.  And, honestly, no matter how uncomfortable and disruptive the physical transformation of pregnancy can sometimes feel, I tell you that the joy, sunshine and strength override the pain, rain and strain every time.  Does this align or not with your own personal experience?  I’d love to read your perspective in the Comments below. 

However, between the live strength training classes I teach, personal training sessions I lead, workout videos I produce and my own prenatal fitness routine I maintain: phew!  I’m now acutely aware of the pregnancy aches, pains and ailments that are commonly expressed by my students, clients, members and, now, myself.  

So, I reached out to my friend and colleague, Dr. Hana Levin of Rehabilates Physical Therapy, for a conversation about creating a PT–based workout to support and empower new and expectant mothers – like me and you – to keep on moving towards joy and strength versus pain and strain.  Together, we have woven together our complementary perspectives to build a truly integrative prescription of movement medicine for musculoskeletal support, pain relief, alignment, strength, empowerment and resilience.

If you are currently experiencing pain or you feel “out of whack” in any of the above areas, Dr. Levin stresses how important it is to focus on musculoskeletal support and pain relief first and foremost before starting or continuing with prenatal exercise business-as-usual.  Here are some of her tried-and-true strategies for our four “hot spots” of pain and strain:

In whichever area(s) of your pregnant or new mama body you’re feeling more pain and strain then joy and strength right now, I believe in you to have the courage to meet yourself in that place first with some or all of the therapeutic exercises, strategies and guidance provided above.  Then, when you are ready, press play below to instantly drop into the virtual studio with me for a 40-minute “pumped-up PT” session that will elevate your energy, mood and, of course, your fitness.  It’s got the usual spin on functional prenatal/postpartum strength training you can expect of any BodyWiseMama class, but it incorporates some exercises prescribed by Dr. Levin.  For more therapeutic movement solutions to common aches and pains at every stage pregnancy and motherhood, click here. 

These days of social distancing, sheltering-in-place and uncertainty about the future can feel long and heavy.  If you are struggling to move your body enough to sustain a strong foundation of positive energy, mood and perspective you are not alone.  I feel you, mama.  At 18 weeks pregnant at the time of this post, I am navigating and moving through episodes of heightened prenatal anxiety and deeper dips of depression with my usual holistic self-care practices and by tapping into the amazing virtual resources that are circulating the wellness community right now.  In my experience, being in and of service to others is one of the most powerful antidotes to the general anxiety and depression that comes with simply being an alert, aware and empathetic human being.  Do you agree?

The desire to lift myself by lifting YOU is the main motivating factor in opening the virtual doors to my at-home studio for a series of free BodyWiseMama LIVE! “wake up call” workouts.  So, set your alarm right now to wake up with me tomorrow (or anytime, really).  When you press play on the video below, you’ll be greeted and guided by me every breath and rep of the way through a total body strength training session for every trimester and fitness level.  Equipment-wise, you won’t need more than a mat and a bit of space but a couple of yoga blocks and weights (bands, dumbbells or you favorite “babybell”) will help you get more of a muscle pump.

Sharing is caring!  Post a sweaty selfie on IG or FB after your workout with the hashtag: #bodywisemama and tag me: @bodywisemama.

Join me in the challenge to commit to 20 MINUTES of strength training daily for 20 DAYS in a row to positively POWER UP 2020!

Here’s how to do it:

Shuffle around the following 3 prenatal/postpartum workouts (scroll down to view) however you want to for 20 days in a row.  You can stick to the same circuit for all 20 days if it moves you. I’ve designed all of the sequences with exercises that are generally safe and effective for every stage of pregnancy and postpartum recovery.  Modifications are offered where appropriate.  

Please take the proper precautions before jumping on board by getting medical clearance by your doctor or midwife if you haven’t done so already.  

Equipment-wise, you’ll need a couple sets of of light-to-moderate weight dumbbells and/or resistance bands plus two yoga blocks.  No equipment on hand? No worries! Just select the moves that don’t require dumbbells/bands and you can simply leave the blocks out of the equation.  

I want you to truly heed the wisdom of your body – listening to and trusting the signals it sends to you to push a little harder, slow down a bit, modify the workout in your own way or take a day off completely.  You’ll know what you need to do for yourself if you just keep practicing this #bodywisemama approach along the way. This is part of the process of preparing body and mind for labor, birth and new motherhood!

PRENATAL/POSTPARTUM FITNESS TIPS:

LET’S DO THIS!

Choose a Circuit. Set a Timer. Pace Yourself. Feel the Burn.

Repeat circuit of choice as many times as possible in 20 minutes.

Let’s keep in touch as we go to raise the bar on accountability and community support!

How are you feeling after day 1, day 10, day 20?  Which exercises feel easy and which feel challenging?  Have you rocked any modifications that you can share with your fellow BodyWiseMamas?

Feel free to drop your comments right here or DM me on IG or FB @bodywisemama! #bodywisemama2020

We can’t help ourselves.  We all strive for a solid core.  But, as it turns out, this common fitness goal goes beyond a six-pack and deeper than rock hard abs.  I believe you don’t need to target your abs to get to that solid core.  Curious?  Read on.

I spent 25+ years harshly judging and sabotaging myself for not looking, feeling or being good enough as is – for not being worthy or acceptable as is.  I managed anxiety and depression with the insidious cycle of restrict-control-binge (both food and exercise) that went on in secret for about 10 years.  I felt ashamed for the fear of inadequacy that I outfitted with perfectionism.  I was energetically dizzy, mentally self-conscious and physically exhausted from obsessive-compulsive coping strategies.  I experienced chronic fatigue, panic attacks and intestinal problems from being disconnected from and mistrusting of myself to the core – impulsively reaching out for guidance from those I perceived to be wiser.

 

And I bet I’m not alone, am I?  Are you with me?

The long and winding process to interrupt, understand and heal these patterns of thought and behavior as well as (re)connect with a deep and authentic sense of self/purpose/path began after college.  But it wasn’t until witnessing and grieving my mom’s death followed by navigating infertility and related hurdles to TTC at 36 that I began consistently practicing what I preach: righteous self-care versus restrictive self-control.  Life had hit me with a 1-2 punch to my body/mind/spirit that knocked me down and woke me up.  This is an unfortunate pun but it rings true: I was left with no choice but to cut the cord of relying on external, superficial or fleeting cues that I was “OK.”  Like, ahem, abs.  Here’s where the concept of an authentically solid core comes in. 

We’re born into a body in which consciousness – the human spirit – gets to reside for a single lifetime.  The physical strength and integrity of the core are correlated with our mental and spiritual well-being.  The bones, muscles, connective tissues, etc. that contain this human experience should be tended to in loving, nurturing, reinforcing and empowering ways.  If we are given the tools to do that and we choose to do the opposite, we are squandering our freedom – our personal power – our righteous and authentic sense of self.  

The deep and structural muscles of the core, to me, are the most “bodywise” entry point for restoring and reclaiming an authentic, empowered and STRONG sense of self. There is so much more depth and function to us at the core than the appearance of abs (rectus abdominis). This is especially important to keep in mind if you are currently pregnant or if you’ve recently given birth.  In both instances, the abs and their connective tissues stretch, change shape and may be inaccessible for some time by way of crunches or sit-ups. But, in both instances, you can maintain a strong core and preserve the integrity of your abs for later in postpartum recovery. You can start here if you are pregnant and here if you’re recovering after baby’s b-day.  

Now, about those “six-pack abs,” I have what might be surprising news for you: you already have them!  And targeted ab exercises alone won’t actually lead to a well-built solid core you can see and feel. But, the good news is, I’ve designed a workout called “Authentic Core” that will definitely move you in the right direction.  

Please note: If you have recently been pregnant, had a C-section or experienced any other compromise to your abs, please check with your doctor, midwife or a physical therapist before doing this workout.  

Authentic Core by BodyWiseMama

Give yourself 20 minutes for this workout.  Set up a timer on your phone or computer to keep you “on the clock” without having to keep your eyes on the clock.  There is no break in between exercises/intervals but you can take 30-60 seconds off in between each round to reset your timer, stretch and/or hydrate.  Be sure to practice diaphragmatic breathing as much as possible throughout the entire workout.  

Round 1: 60 second intervals

Round 2: 50 second intervals

Round 3: 40 second intervals

Round 4: 30 second intervals

Round 5: 20 second intervals

Lat Pull Lunge + Kick*

(optional: w/ or w/out light-to-medium dumbbells: ~3-10 lbs.)

*split time between sides

Goddess Squat Reach + Rise

(optional: w/ or w/out light-to-medium dumbbells: ~3-10 lbs.; no arm reach or calf raise)

360 Degree Leg Circles*

(optional: Dead Bug – dynamic or static)

*Circle legs towards the right for half the time then switch towards the left

Bridge Walk

(optional: Bridge Hold)

(4 small steps forward/4 small steps back)

High Plank Toe Taps or Jacks

(optional: Hover Knees above ground in Table Top)

I recently recovered from an apparent TTC-related hormonal flux that led to heart palpitations, high anxiety (i.e. multiple panic attacks daily) and insomnia for a solid week.  This wasn’t my first rodeo of wrangling the wild bull of hormones, but this felt like a different beast.  Getting through it was tough but necessary.  And necessity is often the mother of invention.  “Whatever works” became my mantra for the rest of the week.  I’m grateful to be feeling stable and steady in my body, mind and spirit today.  Reflecting back, I know for sure that the following prescription is what helped me naturally restore my hormonal, physical, psychological and emotional well-being:

Embody

Express

Rest

Repeat

[Side note in the spirit of full disclosure: Doing “whatever works” may have also included a hypochondriacal visit to Urgent Care for an EKG just to confirm that I was not going to keel over from a cardiac event.  The heart is strong and resilient, my friends.]

On countless occasions over the course of the aforementioned week, I found it immensely helpful to move into, focus on and feel physical sensations in my body with the support of solid ground.  In other words: EMBODY.  The best definitions of embodiment I’ve found comes from Merriam-Webster: “to give a body to (a spirit)” and “to cause to become a body or part of a body.”  My own definition goes something like this: “to create physical form and containment within which emotions may be held, felt and dealt.”  The disassociation – a frightening feeling of being cut off from or outside of the body – that often occurs with a panic episode was what I needed to remedy ASAP.

On one such occasion, the onset of heart palpitations while I tried to fall asleep led to the start of a panic attack.  I was hyperventilating and spiraling out of my body.  My husband stayed with me while I while I breathed into a paper bag  (which could work by adding more CO2 to the blood) but that wasn’t working fast enough.  I intuitively dropped to the floor in the nook of my altar (a place I designate for meditative movement and prayer).  As a bonus, the blinds on the window were lifted enough for me to have a perfect view of the full moon.  I latched onto that moon, felt the weight of my body completely held by the solid ground, and followed the movement of my breath with my hands placed on my belly.  I began to sob as the panic subsided and my presence grew.  As dramatic as the whole scene may have been, the tearful release of emotions too big to hold, feel or deal with actually put me to sleep.  I stayed the night on the floor curled up in the fetal position.

Once I was able to anchor myself through embodiment, I felt safe and free to EXPRESS mainly through a whole lot of crying.  I came to realize that heavy sobs were an indication that I was already on my way to feeling clearer, calmer and more collected again.  I did my best to let that happen as much as it needed to (sunglasses were clutch!).  Throughout my week of alarming palpitations, anxiety, interrupted sleep and overflowing tears, there were myriad byproducts of being in a state of depletion (e.g. digestive disruptions like heart burn, headaches, mental fogginess, muscle tension/pain, etc.).  So, it became very clear that I needed to reach out for reinforcement and support.

I went with acupuncture, which always eases me into meditation, quiets my sympathetic nervous system, draws out anything that’s stagnant or stuck and boosts my body’s healing process.  I booked a massage for myself with a trusted practitioner who specializes in intuitive and spiritual bodywork.  With her, I’d be guided through talking first about the places in my body where grief, trauma and other emotional debris may be held and then treated to the most magical massage that would “put me the f*ck to sleep” (her literal words to me!).  I also had a therapy session with a shamanic healer.  This healer with whom I’ve been working for years incorporates talk therapy in her “earth-based medicine” process.  And she wasn’t messing around when I showed up.  We directly and verbally addressed my deepest fears and darkest shadows.  I cried and talked, talked and cried, and cried some more.  But, I started to express very clearly the grief, trauma and control that my body, mind and spirit were gripping for dear life.  Once I got through that session, I felt ready to open up to others.  I’m grateful to my siblings, best friend and healing guides for answering my calls.

A couple of days later, I began to think about elements of embodiment that are inherent part of the prenatal workouts I create for the BodyWiseMama community.  Here’s why they are suited for more than preparing you for the physical demands of labor, birth and postpartum recovery.

I am always threading a mind/body connection throughout every class.  This obviously goes for preconception and postpartum fitness as well.  The BodyWiseMama method is intended to orient you through tangible sensations of solid ground, stability and strength (i.e. burning, quivering and fatiguing muscles).  It’s designed to move you from where you are towards feeling more self-aware, empowered and energetic.  My fitness philosophy for every stage of pregnancy is and has always been “mental health through the body.”

If you are trying to get through or recovering from a rough night filled with sleeplessness, anxiety, physical discomfort, etc, I invite you to STOP and DROP into this dose of movement medicine with me RIGHT NOW. 

I’m with you on this roller coaster of a ride – from TTC to postpartum recovery – to help you gain a sense of control, steadiness and presence in your mind and body.  Please rest assured that my classes are safe for all trimesters and fitness levels – wherever you are on your path of pregnancy and motherhood.

My own trying times – and hard-learned healing processes – are eventually fuel for the fire inside to help you.  They inspire me to keep building this community of empowered women, to hold us all accountable to do our work – to rise and shine in authentic power.  If you are at what I call a “critical point” of needing the utmost support to move through a trying time on your journey, you’re in the right place.  We can move forward together.

Lastly, while TTC, I’ve had the pleasure and privilege of receiving the healing powers of private yoga/meditation sessions with Paige Chapman, owner of Mama’s Wellness Joint.  She just opened registration for her virtual experience, Radiant One, that begins September 30th!  I highly encourage you to look into this if you are seeking a spiritual renovation or upgrade at this stage of your journey.  Don’t miss this golden opportunity to delve into the divine with Paige.  For a limited time only, Paige is offering an EXCLUSIVE DISCOUNT for the BodyWiseMama community!  Hop on over to my Instagram page to unlock the super secret promo code.

Now, go on: REST + REPEAT and call me in the morning.

Your body comes fully equipped with an amazingly strong and stable baby carrier: pelvic floor seat, diaphragm handle, and the obliques and transverse abs making up the sides and wrap around the low back. These specific muscles of the core are what I target and train in practically every prenatal workout in the BodyWiseMama Member Studio. Once you master a few go-to moves with modifications, you’ll be well on your way to rocking some solid core training in your prenatal workouts at any and every trimester – from 1st through 4th.

Some basic guidelines to follow when you start training for the strongest baby bump body:

• Diaphragmatic breathing is your bump’s basic BFF: inhale = muscles expand / exhale = muscles contract
• Steer clear of deep crunching, extreme twisting and overstretching.
• Breathe into the “corset muscles” (forgive my anti-feminist metaphor!) that wrap around the bump for positive feedback/engagement in the abs (i.e. a feeling of bracing/containment/drawing in and up that you can actually see if you use a mirror – a visual lift in your bump)
• If you feel cramping or a sense of straining in the muscles surrounding the bump during any exercise, stop and take a few moments to relax and breathe deeply. Resetting your body/mind for a few moments might be all you need to get back into it with a bit more support and a couple of positional modifications.
• If you’re not sure that you’re engaging your core muscles safely and effectively, leave core-specific work off the table for now and reach out to me for a free 30-minute consultation. I’m happy to help coach you through a few exercises that are tailored to your body.

This workout will bolster your core from the bottom up in a three-dimensional way: front, side and back.

Side Lying Abduction (full range) x 20 right leg
Side Lying Abduction (pulse) x 20 right leg
Side Lying Abduction (knee drive) x 20 right leg
Repeat on left leg.
Kneeling Plank (hands or forearms) x 5-10 diaphragmatic breaths
Hands & Knees Hover Hold x 5-10 diaphragmatic breaths
Side Table with Lateral Raise x 20 each side (use a light weight, 2-5 lbs., or no weight)
Block Hold Bridges x 10-20 (small range of movement; exhale to lower/inhale to lift)
Bridge Hold x 5-10 diaphragmatic breaths
Frog Legs (with OPTIONAL bicycle if in the first 20-24 weeks) x 5-10 breaths OR 20 alternating bicycles