prenatal crossfit

Meet Your Instructor: Erin Williams

Have you ever taken a group fitness class where the instructor is an actual doctor? Nope? Well, neither had we until Erin Williams came around. 

Hometown: Fairbanks, Alaska!

Current location: Jersey City, NJ

What is your background: I earned my Doctorate in Physical Therapy from University of Puget Sound in Tacoma, Washington and my Bachelor's Degree in Exercise and Sport Science from Oregon State University. Additionally, I am a certified CrossFit Coach.

What do you do when you don't teach at FPC? When I am not teaching at FPC my primary focus is providing physical therapy to Pregnant and Postpartum women locally and online through my independent practice! I also coach a crossfit class for pregnant and postpartum women in Jersey City 2x/week.

What inspires you? What really energizes my soul is making movement and exercise safe and doable for all levels of fitness and time constraints. Being a mother is challenging enough and adding work on top of that can make self-care and fitness nearly impossible. I love waking up at 5AM to instruct a determined working mom through an exercise routine before she goes to work because it empowers her to be her best self and that gives me all the energy I need!

Describe your FPC "Challenge" class: My classes are designed to be scaled up or down depending on abilities and fitness level while getting a serious sweat on! My class flow tends to be energetic and challenging!

What do you want to be when you grow up? I want to build and expand upon my degree as a physical therapist every single day, to never settle for knowing enough but always having a hunger to learn more. 

Current favorite song? Happier Ed Sheeran 

If you could be any animal in the world, what would you be and why? Probably a Moose because it reminds me of winter and home, both of which I love and miss!

Tell us something that not a lot of people know about you. I got married on a giant riverboat in Alaska to my high school sweetheart (2 years ago).


Erin's class, "Challenge" is on Thursday nights at 7PM.  It is pre/postnatal safe and 100% appropriate for partners, boyfriends, girlfriends, and best friends!

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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Debunking Myths Surrounding Prenatal Exercise

We recently overheard someone’s prenatal trainer tell their pregnant client “Don’t bring your knees above your belly” at one of the biggest gym chains in New York City. This gave us the idea to start a series to debunk some of the pregnancy exercise myths floating around in the universe.  

 

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Carolina did headstands before pregnancy so she's fine to do them now, right?

Well that depends.  Is she properly engaging her TVA and pelvic floor?  

 

 

THE MYTHIt’s safe to continue doing all the same workouts you did before pregnancy.

Why this myth exists

We hear this advice coming from the media AND our prenatal care practitioners.  The media is the media but your Dr or provider should know better, right?  Not exactly.  It’s not your OB or midwife’s job to make sure you are exercising safely during pregnancy.  They have a general knowledge of exercise science and general knowledge says exercise is good for humans and especially great for moms-to-be.  Unless there is a medical concern, they want you to keep exercising but they haven’t spent the countless hours geeking out over the science that studies the safest and most efficient way to make that happen…lucky for you, we have!

FPCs answer

We always say, just because you can, doesn't mean you should

Your OB or midwife is very good at what they specialized in and so are we!  Their recommendation to “continue the same workout you did prior to pregnancy” is coming from a very good place.  We want you to continue your favorite workouts as well, but you need to continue doing it with more intention, better posture and a deeper understanding of how to incorporate your entire core from the diaphragm to the pelvic floor. Your comfort during pregnancy and postpartum recovery depend on it.  Whether or not you chose to devote your entire pregnancy to FPC workouts or not, it is a good idea to come in for at least a few classes (or check out our online workouts if you can't access the studio) to solidify a safe prenatal exercise practice. 

 

What have you heard?  Leave a comment on our Instagram or Facebook and tell us what myths or mysterious exercise advice you’ve received since becoming pregnant and we’ll talk about it in an upcoming post!