What is Labor Training and Why is it Necessary?

MY WORKOUTS:  My workouts have been pretty good!  I don’t do long high intensity intervals (working above my Lactic Threshold for longer than 3 minutes at a time) any longer but so far that’s been my only modification. I am still comfortably using 20-30 pound dumbbells for all of my HIIT style workouts for all muscle groups and expect for this to continue my whole pregnancy. My favorite thing to do right now are sprints.  30-60 seconds on 30-60 seconds off are my JAM right now and I’m feeling stronger than ever with these.  Still able to reach 12.0MPH plus an incline 1-6% is still totally doable for me.  This is great bc its a perfect way to labor train (contraction specific bursts) This is taking your perceived exertion to a 7-9 out of a scale of 1-10 (10 being you absolutely can not give any more you are at 100% effort).  When I do HIIT on the treadmill my CSB (contraction specific bursts) I take it to a 9 out of 10 which for me brings my heart rate well into the 170’s-180 BPM.  This being because of my fitness level and the fact that I feel totally 100% comfortable with working out at this level.  My doctor is 100% on board with this and knows exactly how hard I work out and encourages me to continue for as long as I am capable.  You can still get the same benefits of labor training by only going to a 7 out of 10, but you really do need to reach at least a 7 to get these benefits shared in this post.

WHAT IS LABOR TRAINING? 

Labor Training is the best way for you and baby to prepare for the stress that will out on both of you during labor. Through exercise (CSB aka harder working intervals) you will challenge your body’s physiology to mimic labor contractions. This prepares your body and the baby’s body (mentally and physically) for baby pushin’ time.

STEPS OF LABOR TRAINING: 

1. CHALLENGE YOUR BREATHING RATE:  Doing so will condition you for labor! View your delivery as a workout.  If you are used to working intervals (stressing your body, then recovering), contractions will be easier for you to handle and work through.

2. CONTRACTION SPECIFIC BURSTS: Since these are supposed to mimic the real contractions you will experience during labor, your intervals or CSB should last for the length average contractions will last (usually between 30-90 seconds).

3. REST PERIODS: Just like during labor, you will get rest in-betweeen contractions, so you want to do that same thing in your workouts. After a higher intensity interval, rest, breathe, and recover.  Mental imagery can be incorporated here as well.  During your recoveries, picture every part of your body and your baby’s body recovering from this interval or contraction. Relax your body, relax your muscles, and picture it all happening. Imagine your labor and delivery going exactly how you want it.  Your baby is perfect and is delivered with ease.   Your labor is smooth, quick, and healthy. Remember your thoughts create reality!

HOW TO LABOR TRAIN: 

Cardio machines work well for this! Jump on your cardio machine of choice and set your intervals 30-90 seconds of 70-90% effort followed by 30-90 seconds of slow moving recovery practicing that mental imagery (and belly breathing).

Many other exercises with or without weights can work well for labor training.  Burpees for example can work well!  As you get later in your pregnancy it gets uncomfortable for some to continue exercises like Burpees, so opting for that cardio option might be the best bet.

Preparing for labor is so important and overlooked by many expecting Moms and sometimes unfortunately doctors as well.  The best thing you can do is educate yourself on all the benefits of at least moderate exercise during pregnancy by reading new studies, articles, and books (such as Dr. James Clapp Book “Exercising through your pregnancy” volume 1 and or 2).

Having to have the doctors intervene in the delivery room with potentially harmful medicines such as pitocin along with suction (vacuum), forceps, c-section is potentially dangerous for you and baby. Educating yourself on these common interventions is super important.  Something as simple as moderate exercise WILL lower your chances of having to have ANY of those interventions in your delivery room.

BENEFITS FOR YOU: Research has proven that working out moderately during pregnancy has been proven to:

– Lower risk for Gestational Diabetes

– Lower risk of a c-section

– Speed up labor

– Prevents excess weight gain during pregnancy (duh’s)

– Less maternal labor pain

– Less maternal pregnancy discomfort

– AND SO MUCH MORE!

BENEFITS FOR BABY: Research has proven the following benefits that exercising moms can give their unborn children:

– Increased physical health scores, immediately upon birth and lasting into adulthood

– Increased intelligence scores for life

– Increased confidence & ability to self-soothe

– Fewer fetal interventions

– Fewer complications

– Infants of exercising women do significantly better on the Bayley Scales of Infant Development (BSID) which are used to diagnose infants for cognitive, motor, and behavioral development.

– Studies show babies born of exercising women do better on standardized intelligence, general intelligence, and oral language tests at one year of age and after.

– Even five years after birth, children of women who exercised were in better shape than children of mothers who did not exercise.

(Research sited from Dr. Clapps 10 years of studying exercising through pregnancy)  Note that Dr. Clapps research came from women who were doing MORE than just walking during their pregnancies.

Written by Nancy Anderson, Certified Pre & Post Natal Specialist and CPT with a Master’s Degree in Exercise Science and over 8 years of experience in the field.

Baby On Board!

OFFICIALLY WORKING OUT FOR TWO! My husband and I recently found out that we are expecting! We decided that we were going to do off Birth Control in August right before our wedding so that maybe we had a chance of convieving on our wedding night. However, I ran out of birth control in mid July and decided instead of going back to the doctors to get one more pack of BC that I might as well just finish my last pack and call it a day. I was sure it would take a least a month to get a regular period again and get the BC out of my system. WRONG! I got knocked up on the very first try after stopping my pills. Either I’m a fertle mertle or my husband has got some seriously strong swimmers 🙂

I realized I was pregnant during my workouts. I have learned during my very extensive PRE & POST NATAL Certification that if you are very in tune with your body you will likely know you are pregnant before the test will even come up positive. I feel like I am one of those people who knows their body extremely well and that this might happen for me, and it totally did. I swear I actually felt the ‘egg drop’. My husband thinks I’m crazy, but I believe I did.

I realized I was pregnant during my workout when my heart rate was a bit higher than usual (I always workout with my Pear Sports APP and HR Monitor), I just felt off. My first thought was that I must be dehydrated. So after my workout (on Friday) I made sure that I was probably nourished and hydrated. The next day (Saturday), same thing! I’m like WHAT is going on?! I must be pregs! I went home took a test and it was negative. I’m like okayyyyyy maybe I am fighting something off. I took a rest day on Sunday and Monday just laid low. Tuesday (LEG DAY) came around and I thought, ok I rested, I didn’t get sick, I hydrated, I’ve been eating nutrient packed foods, I know I am not deficient in anything, so I headed to my workout and BAM Heart Rate was high again. I knew during that workout, I am 100% pregnant. I have ruled out all other options. I am taking another test when I get home, and I did, and it was POSITIVE. So exciting!

I was 6 weeks pregnant on my wedding day. I had (and still have) waves of feeling sick, but overall was good! We were able to keep it a secret long enough to surprise our parents while our wedding photograpgher captured their reactions. It was priceless!

I have been working out (at the same intensity) all throughout my pregnancy so far.  I feel great, I feel strong and therefore there is no reason for me to tone it down, yet:)  After the first 2 weeks my heart rate returned to normal for me and I began feeling good 9 out of 10 of my workouts. My workouts are still HIIT style and challenging to my fitness level.  My heart rate stills climbs into the 170’s and even up to 180BPM during sprints and all out efforts, for me this is a BPM that I am very familiar with and have been training at these levels for years. This is SAFE for my fitness level and actually beneficial for both myself and my baby.  I plan on staying at the same level I am at right now, for as long as possible.  Of course, if something feels really off or I am having a rare day where I am feeling over fatigued, I will of course listen to my body, as should you. Every pregnancy and woman is very different, so just because I feel great now, who knows I could be hanging over the toliet for 14 weeks with my next one! My reccomendation is to just take advantage of the good days and get out and be active when are you are feeling up for it!

Right now my workout schedule pretty much goes as follows:

Monday: 1 mile run plus 45-60 Minutes of Upper Body

Tuesday: Legs and Butt (HIIT style) for 60 minutes (use 25-35 LBS Dummbells)

Wednesday: Back and Abs (sometimes chest) 30-45 Minutes of AMRAP formatted weight training

Thursday: 30 minutes of HIIT Treadmill Running (sprints, hills, hill sprints, walking, jogging) plus 30 minutes of core isloated strength training.

Friday: Off Day Usually

Saturday: 30 Minutes of HIIT treadmill running (sprints, hills, hill sprints, walking, jogging) plus 30 minutes of Total Body (Use 20-30 LBS dummbells)

Sunday: Active Recovery (usually rest completely or ride bikes casually on the beach for 1-2 hours)

Keep in mind I also teach about 12 classes a week and have 5-10 private sessions a week as well. Hello Active Mama! This is MY normal. I will continue MY normal for as much of my pregnancy as possible. My doctor is not only on board but very supportive of my active and healthy pregnancy. She is well aware that staying under 140 BPM is nothing but an old tradition and has ZERO scientific backing and encourages me to continue with my fitness level for as long as possible.

Here is a little snap shot of my workout log on my Pear. This would have been week 7-8 during my pregnancy.

Here are some quick Facts from Dr. James Clapp on Fitness & Pregnancy:

Mother’s who exercise moderately (this DOES NOT include walking) during pregnancy give birth to babies who have:

-increased physical health scores

-increased intelligence scores

-fewer fetal interventions

-fewer pregnancy complications

-improved nutrient and waste exchange”

My main goal in sharing my pregnancy journey with you is to lift the FEAR that women have for continuing to work out at a moderate to intense level during pregnancy.  So if you have negative comments to add, feel free to hit the X box and find another blog to read.  This is a positive space, filled with empowering FACTS about fitness and pregnancy and negativity will not be tolerated in any way.

Until Next Time,

Nancy Xo

Spirit Knows Best! It’s a BOY!

Really crazy and amazing to see how much your baby grows between 8 and 12 weeks of your pregnancy.  It’s pretty hard to NOT believe in some sort of higher power when you see this miracle happening in front of your very eyes and inside your own body. Pretty incredible!

We did the blood testing with all of the usual testing for trimester one, all of which came back perfectly normal thank goodness.  We also opted to find out the sex in this blood test.  I had been SURE of what gender I was having long before I was ever pregnant.  I am very spiritual and meditate on the regular basis and I have been seeing a little boy in my meditation and in my dreams for quite some time now.  This was justified for me when several Spiritual Mediums last year also told me, ‘You have a baby boy on the way, you are going to get pregnant very fast and this boy has already picked you out to be his Mom’.  This made perfect sense to me, because I had been seeing him any way, and I now knew who he was (thanks to these Mediums communicating with spirit).  They were right on, I DID get pregnant right away (faster than I even thought possible to be honest) and we found out with 99.9% reassurance that I AM in fact carrying a baby BOY.

This was big for me, because this really helped to assure me to trust my intuition and listen to my gut with all things because God, our spirit guides and passed loved ones give us signs and symbols all of the time, and if we have an open mind and are open to receiving these messages we WILL receive them.  For me this helps me feel better connected to God, passed loved ones, and my own spirituality.

Ironically, ever since I have been pregnant, I have seen my son less and less in dreams and in meditation.  The last time I saw him he was looking through window blinds at me, leaving me with the impression that he is now on his way and he will me watching me and my husband until his human arrival date, which my intuition tells me will be April 25, 2015.  This is the day after my Father’s Death anniversary date and I believe is a re-birth day for us.  My gut tells me this is the day my son will arrive.  We’ll see!

Until Next Time!

Nancy

Hello Second Trimester!

That was fast!  I am now officially am a little over 14 weeks pregnant and in my 2nd trimester.  I had a week where I was fighting off a cold and I was super tired all week.  I def made the time to take a few naps and get in extra nutrient rich foods to help my body fight it off.

Overall, my first trimester (thank goodness) was pretty much a breeze.  Every woman and pregnancy is absolutely different and I did experience a bit of sickness in the very beginning of my first trimester (week 6-9 probably) but I kept active and hydrated anyway and I really believe that helped me cope with any sickness I felt.

Through my Pre Natal certification I was taught how important maintaining an active healthy lifestyle is during pregnancy and now that I am going through it myself and I have implemented this, I can contest, it makes a HUGE difference.  These are some things I have made sure to do in my first trimester that I believe totally helped make my first trimester be easy breezy…

-8 hours of sleep EVERY night

-Drinking a TON of water

-Eating RIGHT, not eating or binging on processed & chemical filled junk food

-Working out even when I didn’t want to!

I am still getting in 5 workouts a week and maintaining my fitness level.  I did start to notice last week that it is a little bit harder for me to do the treadmill intervals that I do about 2-3 days a week.  This is a big part of my labor training and I will modify as needed, but will continue with this type of training for as long as possible. This is one of the best ways to prepare myself and my baby for labor, so although I might have to drop the intensity eventually, I will continue to do contraction specific bursts in my workout program! So far I have still be able to maintain my usual speeds and jog pace, I have just been walking more of my recoveries instead of jogging them.

So far I have gained 0 pounds for anyone wondering!! It is actually totally OK to not gain weight in the first trimester.  Due to feeling a little sick in the beginning I actually lost 2 pounds right off the bat.  I have now gained those 2 pounds back, but am still at my pre pregnancy weight.  I have a feeling that will change though, very soon 🙂

Until Next Time!

Nancy

Workout Wednesday! Anywhere, anytime!

NO excuses! Everyone has at least 15 Minutes!

Get a Balanced CORE workout for Sleek & Slender ABS!

In order to tone and tighten your core to give you the sexy lean mid section you are looking for, there are 4 muscle groups you MUST hit.  Often I see ‘core’ workouts that only hit the rectus abdominis muscle AKA the front of your abs.

To get a tight, sculpted, balance core we need to make sure working each of these muscles during your AB workout:

1. Rectus Abdominis (front of your core)

2. Interior and Exterior Oblique’s (sides of your core)

3. Transverse Abdominis (innermost of the flat muscles of the abdomen)

4. Lower Back

It is important to have a well balanced core workout implemented in your training program. Out of all the core muscles the transverse abdominis muscle probably the most forgotten muscle during AB workouts, but really is the most important. This muscle is critical to exercise to strengthen the core and minimize back injury.

Here is a AB circuit that includes exercises that will hit all of these 4 key muscles in your CORE:

1. Toe Touches or Bicycle Crunch (Rectus Abdominis) 45 Seconds/15 Seconds off
2. Side Plank Dips (Internal and External Oblique’s) 45 Seconds/15 Seconds to switch sides
3. Low Plank Hold (Transverse Abdominis) 1 Minute Hold
4. Back Extensions (TA and Low Back) 45 Seconds/15 Seconds off

Repeat 3-4 Rounds.

During this workout, think about the muscles you are working for each exercise. Make the ‘mind/muscle’ connection. Visualize the muscles working, squeeze the muscle through the movement and through your set. Draw your belly button into your spine during each rep. Think of your Abs as a wet towel. With each rep you are trying to ‘wring out’ the towel.

Be The Influence!

Workout Of The Day! WOD

Happy Tuesday Everyone! Here is a quick and efficient workout of the day. This cardio workout includes a healthy dose of hills, sprints and jogging/walking recoveries. This workout will torch fat and calories in no time at all. To get more workouts like this, check out the Pear Sports APP for FREE!

Tread the Holiday Calories Away!

Tis the Season of over-eating! Get a head start on burning those Christmas party calories with this treading workout.

Directions: Choose your jog pace!

5.0 MPH = Beginner 6.0 MPH = Intermediate 7.0 MPH = Advanced

Whatever YOUR jog pace, the rest of the speeds of this workout will go off of your jog pace. So if it says “+2 mph” and your jog pace is 6.0mph, then you will increase your speed to 8.0 mph. Make sense? OK- get after this workout, then get back here and let me know how you did!

Jog 3 Min

+1 30 seconds

+2 30 seconds

+3 30 seconds

Jog Pace 1 minute

2% Incline, +1.5 mph 30 seconds

4% Incline, +1 mph 30 seconds

6% Incline, +.5 mph 30 seconds

Jog Pace 1 minute

3% Incline, +1.5 mph 30 seconds

6% Incline, +1 mph 30 seconds

9% Incline, +.5 mph 30 seconds

Jog Pace 2 minutes

+2.5 mph 1 minute

5% Incline Jog Pace 1 minute

+3 mph 1 minute

5% Incline Jog pace 1 minute

+3.5 mph 1 minute

5% Incline Jog Pace 1 minute

+4 mph 1 minute

5% Jog Pace 1 minute

+4.5 mph 1 minute

Jog Pace 2 minutes

Walk 2 minutes

Done!

Total Time: 24.5 Minutes

Be the Influence!

Nancy

Make it Happen!

I did a interview for a locale magazine the other day and I was asked, ‘What advice could I give someone that would change their life?’ At first, I was thinking, ‘Umm none, they need to change their own life.” So I guess that was my answer. With a little better thought and explaination, I elaborated on this thought and came up with an answer that I think we all need to remind ourselves of often.

Any goal is obtainable. Life can be anything you want it to be. You can be anything you want to be. You can look any way you want and feel any way you want. You are in charge of your own body, health, and happiness. Don’t limit yourself to leading a less healthy life than you deserve. You are the only thing stopping your goals in life from becoming reality. If you don’t know where to start, reach out to someone who can give you knowledge and/or advice to helping you reach your goals; utilize your resources! Make the time, don’t make excuses, and get it done. Stay committed, if you fall, get back up, and pretty soon your goals will become reality! It’s never easy, but it’s always worth it.

Be the Influence!
Nancy

Chocloate Milk a Recovery Drink? Not so fast…

There has been a lot of hype around the media lately about chocolate milk as a great recovery drink.  Clients have asked me about this and have been hearing people in the gym talking about how “GREAT” it is.  Ok. No. Marketing is a powerful thing, especially in this country, but you guys have to be more responsible for LEARNING and EDUCATING yourself on your own and stop believing what ads say, what commercials tell you, and what products have splashed across their labels. 

Study’s can “show” any point that they want to argue.  From my perspective, as a trainer, there isn’t one specific place that I go to educate myself.  What I do, and recommend doing, is reading a bunch of articles, reading a bunch of studies, and taking away something from each one.  Moderation is always best and I will never say “never” eat this or “never do that” but I will say that generally “this” is bad for you and “that” is good for you.

The chocolate milk hype is one of them.  I’m not saying never indulge in a glass of chocolate milk.  What I will say, is that chocolate milk (regardless of what the milk company campaign claims) is NOT a solid recovery drink and is NOT the best choice to replenish post workout.  What you NEED for recovery is mainly protein and electrolytes. There is protein in milk, but not the best type of protein for recovery and not enough of it. The type of protein you WANT in a recovery drink is called whey protein.  This is the best protein for muscle recovery.  The type of protein in milk is called casein protein.  Casein protein is 50% LESS effective in rebuilding and repairing muscle fibers than whey.  Why? Whey is absorbed much more quickly by the body than casein.  Whey contains more amino acids than casein and is essential for assisting in muscle protein synthesis.  

So although the media has made it tempting, leave the choc milk on the shelf and grab a whey protein shake instead.   If you’re looking to also replenish electrolytes coconut water is a good choice.