Our Courses Our Favourite Things Podcast + Blog The Nesting Box Member Portal Join our Community

Returning to Running after Cesarean Birth

She Found Health
Returning to Running after Cesarean Birth
47:48
 

Today’s episode talks about returning to running after a Cesarean birth - but don’t be fooled by this seemingly narrow focus. The episode is chock-full of essential information about pelvic floors, scar tissue, and exercise that is useful for those pregnant, not pregnant, non-runners, and several years postpartum alike! Dr. Sarah herself learns a lot from Diane Rizzardo, a registered physiotherapist and founder of Elevate Pilates & Physio, about the essential steps to returning to activity after pregnancy and birth to lower the risk of injury, and ensure maximum benefit from exercise both mentally and physically, as your body recovers from the musculoskeletal injury of giving birth. Diane also shares with us the essential checklist of functional exercises you should be able to perform before returning to running - tune in and try them out for yourself!

What sort of considerations should be taken by someone after they've had a cesarean birth? Diane breaks it down into...

Continue Reading...

Strength Training in Pregnancy

She Found Health
Strength Training in Pregnancy
35:16
 

As we’ve mentioned on previous podcasts, maintaining some movement and exercise during pregnancy can help decrease aches & pains, prepares you for the physical act of labour, and can aid in postpartum recovery. But what about more intense work-out regimens or strength training? Dr. Alicia chats with Rebecca Tranter, registered massage therapist, Level 1 certified CrossFit trainer, and expectant mama-to-be about her pregnancy journey in strength training as well as an unexpected diagnosis in her 1st trimester. 

Here are some of her top tips!

  1. First Trimester: If you did it before pregnancy, keep doing it in pregnancy. That is to say, if running was a part of your routine before pregnancy for example, your body is likely to respond well to a continuation of that routine. If you’ve never run before, we wouldn’t encourage you to start training for a marathon in pregnancy! However, always listen to your body with compassion - some days may feel worse or better...
Continue Reading...

Exercise During Pregnancy & Postpartum

She Found Health
Exercise During Pregnancy & Postpartum
25:45
 

Dr. Sarah and our special guest this week - Robyn Rayner, Registered Massage Therapist, Crossfit Level 2 coach, and Pregnancy & Postpartum Athleticism coach - both realized while they were pregnant that there wasn't a lot of guidance easily available with regards to what type of exercise is okay to do when pregnant. Is it good for you? What kind of exercise should I do? Can I keep doing what I was doing before pregnancy? What about after birth?

Guidelines Around Exercise in Pregnancy

Physical activity is recommended for pregnant people just as it is for everyone, and evidence suggests that it can help in labor. It can reduce the length of labor and also prepare your body for the physical demands of giving birth. Like Dr. Sarah always says, labour is like a marathon and childbirth is like having to do a high intensity crossfit workout at the end! Keeping in shape helps! People that continue exercising during pregnancy have also reported decreased lower back or hip pain, and even...

Continue Reading...
Close

Birth Plan

Check out your free birth plan template here!