Fit Pregnancy Club

Happy Birthday FPC!

Happy 1st Birthday to FPC!

It’s been exactly a year since we’ve opened our studio doors. Carolina and I knew there was a desparate need for a place for moms to work out out safely and create a community but we greatly underestimated the outpouring of love we would experience this first year.

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Starting a business is HARD and overwhemling work (oy, our email inboxes), especially while raising families of our own. There have personally been many times when I’ve wanted to throw in the towel (usually over the frustration of towel deliveries not showing up on time!) and then I teach a class and my heart is bursting with passion and love for what we’ve created. If it weren’t for each and every one of you, we wouldn’t be here today.

We’ve collected some beautiful testimonials over the last year and we just wanted to take a moment to share a few.

Carolina and I want to say thank you from the bottom of our hearts. This last year has been a wild and wonderful roller coaster and we can’t wait to see what year 2 brings for FPC!

Lots of love and appreciation,

Joanie & Carolina


Beyond being one of my all time favorite fitness classes; FPC is also a community of women supporting and encouraging each other while we go through this incredibly special time in our lives. 

 I've always been very active, but pregnancy demands slowing down. It also fundamentally creates a vulnerability that I really wasn't comfortable with... that is, until I found FPC. The community gave me confidence, solace and joy both during my pregnancy and postpartum. It also allowed me to continue to be active without the fear of hurting my baby or myself.  I can not rave enough about Fit Pregnancy Club! 

-E.R.

FPC was a staple for me through out  my pregnancy, and the benefits were obvious in my labor and delivery. I was induced at 41 weeks and after 27 hours of labor and 2 and a half hours of pushing, I delivered a beautiful 9lbs, 2.5oz baby boy. Because of FPC, my pushes were strong and sustained, and without question, class was the difference between my natural birth experience and avoiding an emergency c-section. After my delivery, my doula asked the nurses how much tearing I had, given the size of my baby. All the nurses were stunned to tell us that my perineum remained intact. They all asked if I had I done pelvic floor exercises during my pregnancy...another point goes to FPC’s Pump and Kegel technique!! FPC was a massive help for my pregnancy, labor/delivery, and recovery. 

-A.L.

I can’t say enough great things about FPC, the staff and my overall experience. FPC has been the source of physical and mental sanity as well as fun and sisterhood for me ever since I walked through the door. 

When I found out that I was pregnant, I immediately struggled with 2 things: how do I stay safely fit and find other women to share the experience? Then, serendipitously, I saw FPC’s flyer in a pregnancy clothing store. 

While pregnant, I loved prenatal Pilates but that didn’t give me enough variety in exercise and cardio. FPC perfectly filled that void for me and also provided a great network of women to go through the  pregnancy experience with. It became my all encompassing resource for all things pregnancy and childbirth related. But it didn’t stop there, after my daughter was born, FPC became the perfect place to bring my newborn. Their post-natal workout classes are not only extremely effective, but also super fun for my daughter and me. Thank you ladies of FPC, 5-star review all the way! 

-O.C.

Before starting at FPC, I hadn't even heard about diastasis. Everyone had told me that it was important to exercise during my pregnancy but no one mentioned that it could also cause more harm than good.  FPC taught me how I can safely exercise during pregnancy, their workouts are fun, and I learned what to pay attention to when working out on my own / taking other classes - and I probably exercised until a lot later in my pregnancy than I would have otherwise.

My plan for postpartum recovery was to work with a pre/postnatal certified personal trainer once I got the OK from my doctor. It turned out to be a scheduling nightmare and after trying for over 6 weeks to find someone, I eventually gave up. At that point I really wanted to start exercising again and this is when I discovered that FPC also started offering postpartum mom and baby classes - so obviously I went back! 

I enjoyed their classes even more after my son was born. I loved to have other moms around me who went through similar things while doing something good for myself. And the best part? 12 weeks postpartum I was fully healed, felt stronger, and able to resume my regular pre-pregnancy workout routine. I don't think I would have taken such good care of my body and recovered so quickly without FPC - thank you Joanie, Carolina and to all the other amazing trainers at FPC!

-M.W.

The Best (at home) Post Pregnancy Exercises

Calling all new mamas!  

Use this 7 move workout that we put together with Coveteur on the days you can't make it to our Postpartum Rehab or Signature classes.  

Be sure to activate that "belly pump & kegel" with every exertion.  Regaining strength postpartum, is all about that inner core unit!  

 

 

 

 

 

Article By: Curranne Labercane

Photography: Alec Kugler

Outfit By: Outdoor Voices

15-Minute At-Home Labor Training Workout x Parents.com

Go to Parents.com to try our 15-Minute At-Home Cardio Workout.

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Move of the Week: Grocery Bag Lifts

This is the last of our Functional Training Series with our friends from The Parent Collective.  Whether we are carrying bags home from the grocery store or lifting items out of our grocery home delivery boxes, this is a move we find ourselves doing all the time.  Learn how to protect your body and gain core strength at the same time!

FPC in the News!

FPC had an amazing press week.  Check out our mentions in the articles below and don't forget to treat yourself to a 15-min, in home workout! 

Parents

15-Minute At Home Prenatal Workout

Well + Good

4 Moves Every New Mom Should Master Before Jumping Back Into Fitness 

Romper

You Really Can Run Through Your Whole Pregnancy, So Why Does Everyone Say You Can't? 

Our Favorite Holiday Mocktails

Does the holiday fun have to stop just because you are pregnant? We think not. Here are some mocktail recipes to get you through the last few weeks of the holiday season. 

 

 SPARKLING BERRY AND POMEGRANATE MOCKTAIL from Casa De Crews

Ingredients

  • 2- 12 oz cans DASANI® Sparkling Berry, chilled
  • 4 oz. pomegranate juice, fresh
  • Cranberries, for garnish
  • Sprig of thyme, for garnish

Instructions

  1. To a highball glass, add ½ serving of DASANI® Sparkling Berry, 1 oz pomegranate juice, and 2-3 cranberries.
  2. Top with 1-2 sprigs of thyme for garnish. Will make four mocktails.
  3. Enjoy!

 

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FRENCH 75 MOCKTAIL from Always Order Dessert

Ingredients

  • 2 cups ice
  • 3 ounces fresh lemon juice
  • 4 dashes lemon or orange bitters
  • 2 (6-8oz) bottles premium tonic water (such as Fever Tree or Q Tonic)
  • 2 rock candy swizzle sticks

Instructions

  1. Add fresh lemon juice and bitters to cocktail shaker filled with ice. Shake until frosty then divide into two champagne flutes or coupe glasses.
  2. Top off with tonic water until it reaches about 3/4 of the way up the glass.
  3. Garnish with the swizzle sticks and serve immediately.

NOTE: Can't find rock candy? Add 1 teaspoon superfine sugar along with the lemon juice and bitters in the shaker.

 

SLOW COOKER GINGERBREAD LATTE from The Rookie Cookie

Ingredients

  • 8 cups whole milk (although FPC suggest switching to plant-based milk like almond or oat)
  • 1/4 cup pure maple syrup
  • 2 tablespoons packed brown sugar
  • 3 teaspoons ground ginger
  • 1 teaspoon pure vanilla extract
  • 2 cinnamon sticks
  • pinch cloves
  • 1/2 teaspoon fresh ground nutmeg
  • 3 1/2 cups strongly brewed coffee or espresso
  • whipped cream, graham cracker crumbs, caramel sauce, and gingerbread cookies for garnish (optional)

Instructions

  1. Add all ingredients to a large slow cooker.
  2. Cook on low for 3 hours or until heated through. Monitor to make sure it doesn't boil.
  3. Turn slow cooker to warm setting and cook for another 2 hours, stirring occasionally.
  4. Stir again right before serving and taste.
  5. Dip rims of cups in caramel sauce and then in graham cracker crumbs to create the look above (optional). Top with fresh whipped cream and caramel syrup if desired. For extra fun, top with gingerbread cookies.
  6. Enjoy!
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Debunking Myths Surrounding Prenatal Exercise #3

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The Myth:

A woman can not lie on her back during pregnancy.

Why this myth exists

There is a risk of the depression of the vena cava (a large vein carrying deoxygenated blood to the heart) by the weight of the placenta, uterus and baby while on your back during your 2nd and 3rd trimesters.

FPC’s answer:

In a healthy pregnancy, lying on your back for a short period of time, for example, the completion of one exercise, isn’t likely to have any repercussions.  In general, we usually don’t put women on their backs during our workouts, but sometimes we may.  (For example, pelvic tilts are a great way to release lower back tension!)  Your body will let you know long before you are at risk.  If you feel faint, lightheaded, nauseous, dizzy, or short of breath, move yourself off your back and on to your side.  Once you adjust your position, the symptoms will resolve with no harm to you or your baby.  

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Move of The Week: Crib Lifts

We are continuing our Functional Fitness Series with the boss babes at The Parent Collective

Check out week two: Crib Lifts!

Move of The Week: Get Ups

We teamed up with the lovely ladies from The Parent Collective to bring you a functional fitness series!  

Check out week one: Get Ups! 

DEBUNKING MYTHS SURROUNDING PRENATAL EXERCISE #2

Last week we talked about why the advice to "continue the same workout you did before pregnancy" wasn't entirely true.  This week, we're debunking another common myth during pregnancy.

 
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Prenatal Exercise Myth: You can't get your heart beat above 140bpm’s.

 

 Why this myth exists

The heart rate cap was introduced in 1985 by the ACOG. They based this number on a small amount of research, mostly performed on animals and believed that strenuous exercise could affect the fetal heart rate and birth weight of a baby.  Even though they lacked the evidence showing either to be true.  This was debunked in 1994 by the ACOG but unfortunately, news doesn’t travel very fast and doctors still tell their patients this today. 

FPC’s answer

One size doesn’t fit all.  Women who workout are from all different backgrounds, genetics, fitness levels, and overall levels of health.  140bpm’s on an athlete or woman that pushes her workouts hard does not have the same effect as it does on a woman who has zero to little fitness in her life. That’s why we now use what’s called the “Talk Test” or “Perceived level of exertion”.  

The "talk test" being, if you can still talk during a workout and you aren't completely breathless, you are fine to keep pushing.  

The "perceived level of exertion" is being able to push yourself up to a 9 on a scale of 1-10.  10 is working to the point of passing out...we never want to go there, but a 9 is completely do-able, even during pregnancy.  

 

 

Move of the Week: The Perfect Squat

"Squat 300 times a day, you're going to give birth quickly."

-Ina May Gaskin

#GOALS

Join Joanie and learn the ins and outs of The Perfect Squat.

Meet Your Instructors: Jess Parks

 

We took ten minutes to sit down with our friend and FPC instructor extraordinaire to find out more about her (and how she keeps 43 plants alive!)

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Hometown?

Detroit, Michigan. Well, actually Plymouth, MI, but I think Detroit makes me sound more hard core.

Current location?

I’m a Brooklyn girl.

What is your background?

I started dancing when I was 3 years old and never looked back! I danced all throughout high school, received my undergraduate degree in Dance from the University of Arizona and moved to NYC right after graduation to pursue my career as a professional. I worked as a dancer for 11 years during which time I had the good fortune to perform and teach both nationally and internationally and, eventually, even had my own contemporary dance company.

While I was dancing I fell in love with the practice of yoga. It taught me about my body and myself in a way that I had not had the opportunity to explore before. I knew that the next step would be to make the yoga practice a primary component in my life. Fast forward to 8 years ago, I did my first teacher training at Yogaworks. I was fascinated when we covered prenatal yoga. Learning about the innate intelligence of the female body during pregnancy and childbirth inspired me to continue my studies at Yogaworks and to begin teaching prenatal yoga. I loved working with my pregnant students and felt that I learned so much from each of them (I still feel this way!).  My interest in supporting women continued to grow.

At this point, I left behind my career as a dancer and began school at the Pacific College of Oriental Medicine to pursue a degree in Chinese Medicine with a speciality in women's health. I already knew that becoming a doula was something that I was very interested in and, during an externship in L&D at the NYU Lutheran Medical Center, my interest was confirmed. Shortly thereafter I became a doula.

My passion for women's health, yoga and movement were the perfect combo that lead me to FPC!

What do you do when you don't teach at FPC?

Currently I spend most of my time studying! When I don’t have to study you’ll find me practicing yoga, bathing in nature, mixing essential oils and cooking.

What inspires you?

I am constantly inspired by my students. I literally live to pull people towards the depths of their potential. When someone is along for the ride and they learn something about themselves that they didn’t know was there, well, that’s inspiration!

Describe your FPC Flow class.

My FPC Flow class is a bit of a hybrid. I combine the intensity of strength training with the calming nature of a well choreographed flow sequence. Students can expect to break a sweat, find some calm in our crazy city and, most likely, hear a few tidbits about the anatomy, science and magic of pregnancy.

What do you want to be when you grow up?

Well, I’m pretty grown up already BUT I do have a future dream that I am in the process of building. I hope to open a space dedicated to women’s health and well-being. A place where I can combine my work as an acupuncturist, herbalist, yoga instructor and doula to support, educate and inspire women.

What is your favorite 90s jam?

"You Oughta Know" by Alanis Morissette. Yep. Still love it.

Current favorite song?

"Black Book" by ORI. I CAN NOT stop listening to this song.

If you could be any animal in the world, what would you be and why?

Definitely a gazelle. They are so light on their feet and move through means of effortless leaping. Pure magic.

Tell us something that not a lot of people know about you.

I shaved my head in my early 20's! Poor decision.

Last but not least, what's your secret to keeping 43 plants alive?!

I really love my plants! I've given each of them a name and feel like they have their own personalities. I guess I just commune easily with the plant world. Also, luck!?!

 

You can find Jess at FPC on Tuesdays at 9:30am and 6:30pm. Sign up for class here

 

Where Does FPC Eat Lunch?

The entire team at FPC are total food lovers and we are always exploring the neighborhood for new places to satisfy our cravings. Here are our current list of favorite lunch spots in SoHo.

 
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By Chloe at 240 Lafayette Street has the BEST vegan fast food. We order the guac burger, sweet potato fries and quinoa taco salad on the regular. Make sure you try their vegan ice cream too while you are there.

At Dr Smood on 470 Broome Street you will find things like Wild Caught Salmon sandwiches on their performance bread, vegan greek salads (with cashew feta cheese), green juices, and turmeric lattes. Do not leave without trying their store-made cashew milk in your drink of choice. 

If you are in the mood for traditional deli food but still want to keep it semi-healthy go to The Butcher's Daughter on Kenmare Street. Not a day goes by without us thinking about their vegan deli-style Reuben or vegan grilled cheese. If you want something to grab and go we recommend their Brass Monkey smoothie; Heaven in a cup! 

Last but probably the most frequently visited by the FPC team is DIG INN on Prince Street. They feature healthy, hot lunch bowls served with your choice of ingredients (vegan, vegetarian, and carnivores can all mingle together here). Our go to bowl is made with Classic Brown Rice, Broccoli Three Ways w/ Sesame Crunch, Roasted Kale w/ Acorn Squash and Wild Alaskan Salmon. While you are there you have to stop at the Matchabar for the most insanely delicious rosewater matcha latte.