prenatal personal training

15-Minute At Home Glutes and Lower Body Workout X Parents.com

Don't let you butt disappear during pregnancy!  We partnered up with Parents.com to bring you this 15-minute glutes and lower body workout. Click on the image below to start working that booty!  

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? 

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: 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.  

 

 

FPC Loves Music

 

Gone are the days of working out to the "soothing" sounds of singing whales during pregnancy.  Why shouldn't we be able to sweat and jam out to our favorite tunes like everybody else?  

As you know, we love working out to good music and you've asked us to share our playlist so you can jam out during your workouts at home. (Or you could play it during one of our Insta-live sessions!)

Here's last week's Signature playlist. Come to class so you don't miss what we've cooked up this week!

 

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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!