1 00:00:00,200 --> 00:00:03,720 Speaker 1: Life is always changing and this is right now, but 2 00:00:03,800 --> 00:00:10,200 Speaker 1: it doesn't mean forever. 3 00:00:19,600 --> 00:00:23,200 Speaker 2: Hey everyone, Emily Abadi here, you are listening to another 4 00:00:23,280 --> 00:00:27,280 Speaker 2: installment of Hurdle Moment from Hurdle, a wellness focused podcast 5 00:00:27,320 --> 00:00:30,280 Speaker 2: reconnected with everyone from your favorite athletes to top experts 6 00:00:30,280 --> 00:00:34,120 Speaker 2: and industry CEOs about their highest ties, toughest moments, and 7 00:00:34,159 --> 00:00:37,080 Speaker 2: everything in between. We all go through hurdles in life, 8 00:00:37,159 --> 00:00:39,720 Speaker 2: and my goal through these discussions is to empower you 9 00:00:39,840 --> 00:00:43,199 Speaker 2: to better navigate yours and move with intention so that 10 00:00:43,280 --> 00:00:46,199 Speaker 2: you can stride towards your own big potential and of 11 00:00:46,280 --> 00:00:51,400 Speaker 2: course have some fun along the way. For today's episode, 12 00:00:51,520 --> 00:00:55,160 Speaker 2: I am chatting with Melissa Paris. She's a certified personal 13 00:00:55,160 --> 00:01:01,000 Speaker 2: trainer who focuses heavily on prenatal and postpartum fitness. In 14 00:01:01,000 --> 00:01:03,960 Speaker 2: today's episode, we are talking about just that. We are 15 00:01:03,960 --> 00:01:07,399 Speaker 2: talking about pre natal and post natal fitness. How to 16 00:01:07,600 --> 00:01:12,920 Speaker 2: navigate this hectic time. Birthing a child is certainly no 17 00:01:13,200 --> 00:01:17,560 Speaker 2: easy feat, regardless of how someone does it, and taking 18 00:01:17,600 --> 00:01:22,440 Speaker 2: care of yourself during this entire period is absolutely critical. 19 00:01:22,880 --> 00:01:26,240 Speaker 2: Melissa talks us through all of the different phases, giving 20 00:01:26,319 --> 00:01:29,560 Speaker 2: advice and insight into how to best take care of 21 00:01:29,600 --> 00:01:32,640 Speaker 2: your body in a way that is safe for baby 22 00:01:32,840 --> 00:01:37,039 Speaker 2: and for mom. Melissa AKAA Missy is also talking to 23 00:01:37,080 --> 00:01:41,600 Speaker 2: me about the horribleness that is the balance back pressure 24 00:01:41,920 --> 00:01:45,240 Speaker 2: and how to have a little bit more grace during 25 00:01:45,280 --> 00:01:49,720 Speaker 2: this beautiful time, plus the one thing she swears every 26 00:01:49,960 --> 00:01:54,160 Speaker 2: woman should do after giving birth. Now, this is an 27 00:01:54,160 --> 00:01:57,240 Speaker 2: episode many of you have asked for for some time. 28 00:01:57,800 --> 00:02:01,200 Speaker 2: I do not have a child, and so that is 29 00:02:01,240 --> 00:02:05,440 Speaker 2: why I'm calling in my expert, who also happens to 30 00:02:05,480 --> 00:02:08,280 Speaker 2: be a mother of two. I learned a hell of 31 00:02:08,320 --> 00:02:10,799 Speaker 2: a lot in this conversation. This is a topic that 32 00:02:10,960 --> 00:02:14,040 Speaker 2: many of you have been in my dms about for 33 00:02:14,080 --> 00:02:18,560 Speaker 2: a while, so I hope that you enjoy. Make sure 34 00:02:18,639 --> 00:02:21,639 Speaker 2: you are following along with Hurdle over on social media. 35 00:02:21,720 --> 00:02:25,079 Speaker 2: It's at hurdle podcast. I am over at Emily a body. 36 00:02:25,160 --> 00:02:27,720 Speaker 2: To all of you who submitted questions for the Global 37 00:02:27,800 --> 00:02:32,040 Speaker 2: Running Day discussion that I'm having today with the lovely 38 00:02:32,560 --> 00:02:35,600 Speaker 2: Jess Woods, Nike running coach, thank you and if at 39 00:02:35,600 --> 00:02:37,679 Speaker 2: any point you have another question that you would like 40 00:02:37,760 --> 00:02:40,640 Speaker 2: me to answer on the show, I am all ears 41 00:02:40,720 --> 00:02:42,799 Speaker 2: the link to leave me a voice message and ask 42 00:02:42,880 --> 00:02:45,840 Speaker 2: a question to be featured on an upcoming episode is 43 00:02:45,919 --> 00:02:49,680 Speaker 2: in the show notes. And with that, let's get into it. 44 00:02:49,760 --> 00:02:59,040 Speaker 2: Let's get to Hurdling today. I'm sitting down with Melissa 45 00:02:59,080 --> 00:03:03,480 Speaker 2: Paris is a personal trainer here in New York, pre 46 00:03:03,600 --> 00:03:07,040 Speaker 2: and post natal certified, as well as many other things. 47 00:03:07,240 --> 00:03:08,080 Speaker 2: How are we doing today? 48 00:03:08,280 --> 00:03:10,799 Speaker 1: Thank you so much for having me, Emily. This is amazing. 49 00:03:11,040 --> 00:03:12,800 Speaker 1: This is just so exciting to look out your window 50 00:03:12,840 --> 00:03:14,360 Speaker 1: and see where my kids used to rock climb. 51 00:03:15,760 --> 00:03:18,799 Speaker 2: I know, it's nice. A. I haven't seen you since 52 00:03:18,800 --> 00:03:21,560 Speaker 2: before the pandemic. Yeah, it's been years, so this is 53 00:03:21,600 --> 00:03:24,040 Speaker 2: really nice for us to reconnect. And it was a 54 00:03:24,040 --> 00:03:25,880 Speaker 2: no brainer when you reached out to me because I 55 00:03:25,919 --> 00:03:28,639 Speaker 2: feel as though I have so many listeners that are 56 00:03:28,800 --> 00:03:33,600 Speaker 2: asking me to answer a lot of questions surrounding the 57 00:03:33,800 --> 00:03:38,720 Speaker 2: entire pregnancy process from before conception for those maybe even 58 00:03:38,760 --> 00:03:43,560 Speaker 2: dealing with IVF and other different aspects of becoming pregnant 59 00:03:43,560 --> 00:03:46,680 Speaker 2: and then being pregnant and after pregnancy. There's so many questions. 60 00:03:46,680 --> 00:03:48,880 Speaker 2: So to be able to have you in the studio 61 00:03:49,400 --> 00:03:53,520 Speaker 2: feels like a it's about time and be really good 62 00:03:53,520 --> 00:03:55,120 Speaker 2: timing for Hurdle as a whole. 63 00:03:55,320 --> 00:03:56,240 Speaker 3: Oh, thank you so much. 64 00:03:56,320 --> 00:03:59,480 Speaker 1: Yeah, I really just was so inspired about your content 65 00:03:59,520 --> 00:04:03,560 Speaker 1: and seeing how you're bringing together people, and that really 66 00:04:03,640 --> 00:04:06,440 Speaker 1: resonated with me, especially after the pandemic when so many 67 00:04:06,440 --> 00:04:09,560 Speaker 1: people were just distanced from each other, and just seeing 68 00:04:09,560 --> 00:04:11,800 Speaker 1: how you're doing that so seamlessly, and then seeing all 69 00:04:11,800 --> 00:04:14,280 Speaker 1: the women's lives that you touch me and me just 70 00:04:14,320 --> 00:04:17,680 Speaker 1: like really think about some of the things that I 71 00:04:17,760 --> 00:04:19,800 Speaker 1: wish I knew when I was, you know, in the 72 00:04:19,839 --> 00:04:23,400 Speaker 1: newly parts of being married and getting pregnant and just 73 00:04:23,440 --> 00:04:26,960 Speaker 1: feeling like ignorantly blissed and then going to this wonderful 74 00:04:26,960 --> 00:04:29,960 Speaker 1: place of starting a family, but also this place of like, oh, 75 00:04:30,000 --> 00:04:32,080 Speaker 1: looking back, I wish I knew that, or I wish 76 00:04:32,160 --> 00:04:35,120 Speaker 1: somebody had told me that when I was starting family. 77 00:04:35,360 --> 00:04:37,240 Speaker 2: So you have an eight and a half year old 78 00:04:37,560 --> 00:04:41,080 Speaker 2: and a five year old, Yes, that must be fun. 79 00:04:41,279 --> 00:04:42,279 Speaker 2: It's really fun. 80 00:04:42,400 --> 00:04:43,560 Speaker 3: It's very fulfilling. 81 00:04:43,640 --> 00:04:47,400 Speaker 2: It's very fulfilling. And you were working in health and 82 00:04:47,400 --> 00:04:50,800 Speaker 2: wellness long before, yeah, you had your kids. So give 83 00:04:51,000 --> 00:04:55,279 Speaker 2: the hurdlers a little bit of insight into your journey 84 00:04:55,480 --> 00:04:56,760 Speaker 2: within this profession. 85 00:04:57,120 --> 00:04:57,320 Speaker 3: Yeah. 86 00:04:57,360 --> 00:05:01,280 Speaker 1: So I will try to make this short, but I 87 00:05:01,320 --> 00:05:04,000 Speaker 1: started act. I actually started off as a nutrition major 88 00:05:04,040 --> 00:05:07,320 Speaker 1: in college and quickly realized that I didn't want to 89 00:05:07,320 --> 00:05:10,280 Speaker 1: work in a hospital or fulfill being like a dietitian. 90 00:05:10,560 --> 00:05:12,839 Speaker 1: So I went to pharmaceutical sales and that's actually where 91 00:05:12,880 --> 00:05:14,840 Speaker 1: my husband and I started to go to business school 92 00:05:15,360 --> 00:05:17,720 Speaker 1: and then but I always on the side, My side 93 00:05:17,800 --> 00:05:22,640 Speaker 1: hustle was personal training throughout college, like I never really stopped. 94 00:05:23,200 --> 00:05:25,400 Speaker 1: And then my mom had passed and I was like 95 00:05:25,880 --> 00:05:28,760 Speaker 1: looking for searching for meaning within like my career of 96 00:05:28,800 --> 00:05:29,680 Speaker 1: like where am I going? 97 00:05:29,720 --> 00:05:30,400 Speaker 3: What am I doing? 98 00:05:31,040 --> 00:05:33,600 Speaker 1: So I actually my husband's like, just throw on the 99 00:05:33,640 --> 00:05:36,039 Speaker 1: towel and go back to personal training. So that's what 100 00:05:36,120 --> 00:05:38,120 Speaker 1: I did. I started training people on the Upper or 101 00:05:38,120 --> 00:05:40,200 Speaker 1: West Side, which is now Equinox, but it used to 102 00:05:40,240 --> 00:05:43,919 Speaker 1: be Rebock and I worked there for a few years 103 00:05:43,920 --> 00:05:46,080 Speaker 1: and I started seeing people in their homes and that 104 00:05:46,440 --> 00:05:49,359 Speaker 1: sort of evolved also into me really being interested in 105 00:05:49,360 --> 00:05:53,039 Speaker 1: prepostnatal and how to train pregnant clients people looking to 106 00:05:53,080 --> 00:05:56,080 Speaker 1: become pregnant, and then also just that postpart and piece. 107 00:05:57,160 --> 00:06:00,200 Speaker 3: And then when I got pregnant with my own. 108 00:06:01,600 --> 00:06:03,200 Speaker 1: I was lucky enough to be able to train through 109 00:06:03,400 --> 00:06:06,680 Speaker 1: both of my pregnancies very seamlessly. But after I had 110 00:06:06,680 --> 00:06:09,960 Speaker 1: my first son, I was very much like what very, 111 00:06:10,200 --> 00:06:13,200 Speaker 1: very very blown away by the fact that, like at 112 00:06:13,240 --> 00:06:16,839 Speaker 1: that first part of checkup, you can just go back 113 00:06:16,839 --> 00:06:19,560 Speaker 1: to be going working out. That's what like most doctors 114 00:06:19,560 --> 00:06:21,360 Speaker 1: will say, like, oh, you're cleared to go work out. 115 00:06:21,360 --> 00:06:22,720 Speaker 1: I'm like, well, do you know what I was actually 116 00:06:22,720 --> 00:06:26,400 Speaker 1: doing before? So that's where I became really interested and 117 00:06:26,440 --> 00:06:27,880 Speaker 1: dove into a lot of research. So I've been doing 118 00:06:27,920 --> 00:06:31,200 Speaker 1: a lot of things group fitness, you know, creating my 119 00:06:31,240 --> 00:06:36,359 Speaker 1: own app, doing workshops, doing kettlebells, and it sort of 120 00:06:36,520 --> 00:06:40,000 Speaker 1: all came together when I had children. 121 00:06:39,760 --> 00:06:42,200 Speaker 3: Of like where do I really want to focus on? 122 00:06:42,480 --> 00:06:46,800 Speaker 2: Super interesting that you were interested in pre and postnatal 123 00:06:46,920 --> 00:06:50,920 Speaker 2: programming long before you yourself became pregnant. Where did that 124 00:06:51,040 --> 00:06:52,159 Speaker 2: interest come from? 125 00:06:52,520 --> 00:06:54,920 Speaker 1: I think I was always interested in women's health from 126 00:06:54,920 --> 00:06:57,640 Speaker 1: the perspective that my mom struggled with cancer for a 127 00:06:57,680 --> 00:07:01,719 Speaker 1: majority of my life. So I was just really always 128 00:07:02,360 --> 00:07:04,920 Speaker 1: curious around women's health and then how to take care 129 00:07:04,960 --> 00:07:08,120 Speaker 1: of yourself, like mentally, spiritually all the things. Looking at 130 00:07:08,160 --> 00:07:11,040 Speaker 1: my mom sort of devote her life to us and 131 00:07:11,080 --> 00:07:15,120 Speaker 1: not really do anything for herself, and wondering sort of 132 00:07:15,200 --> 00:07:17,400 Speaker 1: where it broke down for her. 133 00:07:17,280 --> 00:07:20,720 Speaker 2: You know, hearing that you have this personal connection to 134 00:07:21,240 --> 00:07:24,320 Speaker 2: your why you know why this is so important to 135 00:07:24,360 --> 00:07:28,280 Speaker 2: you that makes it something that feels more fulfilling for you. 136 00:07:28,440 --> 00:07:31,120 Speaker 1: Yes, right, oh, yeah, no, I know that there's like 137 00:07:31,160 --> 00:07:33,440 Speaker 1: something in me that that's part of my purpose. Yeah, 138 00:07:33,480 --> 00:07:35,760 Speaker 1: you know, it's not even like an if or why 139 00:07:35,880 --> 00:07:37,280 Speaker 1: or when. It's sort of like how am I always 140 00:07:37,400 --> 00:07:39,440 Speaker 1: portraying that message maybe in different capacities. 141 00:07:39,640 --> 00:07:44,600 Speaker 2: Yeah, So, as you started to get into this sect 142 00:07:44,920 --> 00:07:49,680 Speaker 2: of personal training, were there individuals that you were looking 143 00:07:49,920 --> 00:07:53,000 Speaker 2: to for inspiration, motivation or did you feel like there 144 00:07:53,080 --> 00:07:56,800 Speaker 2: was a gap in the industry for the information that 145 00:07:56,920 --> 00:07:59,680 Speaker 2: you were seeking to do your job in the best 146 00:07:59,680 --> 00:08:00,520 Speaker 2: way you knew how? 147 00:08:00,960 --> 00:08:03,320 Speaker 1: You know, you just somehow knew what to ask. It's 148 00:08:03,320 --> 00:08:07,640 Speaker 1: an underserved population. There's so many more resources now. But 149 00:08:07,680 --> 00:08:09,840 Speaker 1: sometimes I think to myself, I know what the resources 150 00:08:09,880 --> 00:08:12,640 Speaker 1: are because I'm looking for them, right, Like my entire 151 00:08:12,680 --> 00:08:15,520 Speaker 1: social media feed is just research, Like I look at 152 00:08:15,560 --> 00:08:19,920 Speaker 1: people who I look to for information. So yeah, I 153 00:08:19,960 --> 00:08:22,280 Speaker 1: became really interested in it because I felt like I 154 00:08:22,320 --> 00:08:24,720 Speaker 1: didn't know where to go. So I started to just 155 00:08:25,200 --> 00:08:27,600 Speaker 1: put that energy out there and the energy came back 156 00:08:28,000 --> 00:08:30,840 Speaker 1: and I had a few resources and books and things 157 00:08:30,840 --> 00:08:33,520 Speaker 1: and things have even evolved so much from when I 158 00:08:33,679 --> 00:08:35,680 Speaker 1: eight years ago when I had my I guess would 159 00:08:35,679 --> 00:08:37,400 Speaker 1: be like eight and a half nine years ago now 160 00:08:37,480 --> 00:08:40,640 Speaker 1: since I've had my first child and to my second, 161 00:08:40,840 --> 00:08:44,520 Speaker 1: so I definitely feel like it's getting better, but it's 162 00:08:44,559 --> 00:08:50,120 Speaker 1: such an underserved population of people looking for guidance. 163 00:08:50,360 --> 00:08:53,439 Speaker 2: Yeah. Yeah, And also thank you for sharing before about 164 00:08:53,480 --> 00:08:59,440 Speaker 2: your mother. I think that it's super interesting to be 165 00:08:59,679 --> 00:09:03,200 Speaker 2: someone who is capable of identifying a hole in the 166 00:09:03,240 --> 00:09:06,599 Speaker 2: market and then it says something about you that your 167 00:09:06,960 --> 00:09:11,480 Speaker 2: goal then is to fill it. It's to ask yourself, Okay, 168 00:09:11,760 --> 00:09:15,160 Speaker 2: how can I serve others so that they don't feel 169 00:09:15,200 --> 00:09:17,320 Speaker 2: how I felt? Yeah? 170 00:09:17,360 --> 00:09:20,160 Speaker 1: And I think that it like kind of makes me 171 00:09:20,200 --> 00:09:22,080 Speaker 1: emotional because I feel like I would never want someone 172 00:09:22,120 --> 00:09:22,800 Speaker 1: to feel lost. 173 00:09:22,960 --> 00:09:26,360 Speaker 2: Yeah. Yeah, And that's I mean, that's really beautiful, really 174 00:09:26,400 --> 00:09:29,960 Speaker 2: admirable and also a driving force for so many in 175 00:09:30,040 --> 00:09:32,880 Speaker 2: whatever feel that they pursue. Right, It's like I want 176 00:09:32,920 --> 00:09:35,839 Speaker 2: to help someone feel less alone in whatever it is 177 00:09:35,840 --> 00:09:38,719 Speaker 2: that their journey looks like knowing how it felt at 178 00:09:38,720 --> 00:09:42,040 Speaker 2: one point to feel a little bit lost yourself totally. Yeah. 179 00:09:42,080 --> 00:09:45,079 Speaker 2: And I love what you said before when you were 180 00:09:45,120 --> 00:09:48,559 Speaker 2: cleared to start training after your first and you asked, well, 181 00:09:48,600 --> 00:09:51,360 Speaker 2: don't you know what I was doing before? Because what 182 00:09:51,400 --> 00:09:54,520 Speaker 2: you were doing, as you mentioned briefly, you said, kettlebells, 183 00:09:54,600 --> 00:09:57,080 Speaker 2: just a different level of training. That wasn't just you know, 184 00:09:57,240 --> 00:10:00,439 Speaker 2: can I go outside for a walk. It was like, okay, 185 00:10:00,559 --> 00:10:03,319 Speaker 2: but specifically, are there things that I need to look 186 00:10:03,360 --> 00:10:05,199 Speaker 2: out for? Are there things that I need to take 187 00:10:05,200 --> 00:10:07,840 Speaker 2: into consideration if I'm going to be moving my body 188 00:10:07,880 --> 00:10:09,000 Speaker 2: in this different way? 189 00:10:09,240 --> 00:10:12,040 Speaker 1: Totally, and I'm really grateful that I actually had some 190 00:10:12,280 --> 00:10:15,360 Speaker 1: knowledge of like a different way to get in quote 191 00:10:15,400 --> 00:10:19,760 Speaker 1: unquote cardio or conditioning, because actually, Emily, it's funny I'm 192 00:10:19,760 --> 00:10:21,640 Speaker 1: sitting here and talking to you because you're a runner. 193 00:10:22,120 --> 00:10:25,640 Speaker 1: I was running through my first trimester and I just 194 00:10:25,679 --> 00:10:27,280 Speaker 1: like didn't feel good, Like I constantly. 195 00:10:27,000 --> 00:10:28,640 Speaker 3: Feel like I had to pee. Yeah, and I was like, 196 00:10:28,679 --> 00:10:30,240 Speaker 3: oh no, what else am I going to do? I 197 00:10:30,320 --> 00:10:31,680 Speaker 3: need to run. It made me feel good. 198 00:10:31,720 --> 00:10:34,240 Speaker 1: For me at that point in my life, running was 199 00:10:34,360 --> 00:10:37,680 Speaker 1: moving meditation. I was running through the first trimester and 200 00:10:37,679 --> 00:10:39,520 Speaker 1: then I was like, ooh, this just doesn't feel great. 201 00:10:39,559 --> 00:10:41,640 Speaker 1: So then I started to do different, you know, just 202 00:10:41,720 --> 00:10:44,040 Speaker 1: different types of ways to get my heart rate up 203 00:10:44,040 --> 00:10:46,480 Speaker 1: and move around and really research too, like what it 204 00:10:46,520 --> 00:10:48,840 Speaker 1: meant to get your heart rate up while you're pregnant 205 00:10:48,880 --> 00:10:50,640 Speaker 1: and all those things, because a lot of that stuff 206 00:10:50,679 --> 00:10:51,280 Speaker 1: is outdated. 207 00:10:51,440 --> 00:10:57,200 Speaker 2: Yeah, let's break this up into pre during after. So 208 00:10:57,520 --> 00:10:59,800 Speaker 2: let's start with a woman that's trying to conceive. If 209 00:11:00,080 --> 00:11:02,000 Speaker 2: it's a highlight like two to three things that she 210 00:11:02,040 --> 00:11:04,640 Speaker 2: should be taking into consideration, what are they? 211 00:11:04,920 --> 00:11:07,280 Speaker 1: Yeah, so I would say, you know, I wish someone 212 00:11:07,320 --> 00:11:11,160 Speaker 1: tua told me this to have some sort of meditation 213 00:11:11,320 --> 00:11:18,720 Speaker 1: practice or way that you can channel your stress, because 214 00:11:18,800 --> 00:11:22,400 Speaker 1: that has a significant impact on your health. And I 215 00:11:22,440 --> 00:11:26,480 Speaker 1: think some sort of weight training regimen obviously, as long 216 00:11:26,520 --> 00:11:28,120 Speaker 1: as you're cleared by the doctor, would be able to 217 00:11:28,120 --> 00:11:31,120 Speaker 1: do those weights because that sets the stable foundation to 218 00:11:31,120 --> 00:11:33,600 Speaker 1: be able to even carry a baby, you know, through 219 00:11:33,640 --> 00:11:38,640 Speaker 1: the pregnancy and then have a easier recovery and just 220 00:11:38,679 --> 00:11:41,240 Speaker 1: a support system. Yeah, you know, a support system. My 221 00:11:41,320 --> 00:11:44,160 Speaker 1: husband's amazing, But I don't think I even realized well afterwards, 222 00:11:44,200 --> 00:11:46,400 Speaker 1: I was like, it needs more direction, you know. 223 00:11:46,920 --> 00:11:50,679 Speaker 2: Yeah, and so you mentioned the strength training being critical 224 00:11:50,760 --> 00:11:53,160 Speaker 2: so that you could have the support to carry your baby, 225 00:11:53,200 --> 00:11:55,679 Speaker 2: and that's for a multitude of reasons. Right, we're talking 226 00:11:55,679 --> 00:11:58,920 Speaker 2: bone density, We're talking core strength. Yes, all of that's 227 00:11:58,920 --> 00:12:02,400 Speaker 2: so critical that being able to support not only like 228 00:12:02,440 --> 00:12:04,440 Speaker 2: life inside of you, but then also like your body 229 00:12:04,480 --> 00:12:07,680 Speaker 2: to support the physical weight of taking on this child. Right. 230 00:12:07,720 --> 00:12:09,280 Speaker 1: And I and I also'd wesh I was going to 231 00:12:09,320 --> 00:12:11,640 Speaker 1: add like another like a fourth thing to that. I 232 00:12:11,679 --> 00:12:14,720 Speaker 1: wish someone also said to me, miss, you're not fragile, right, 233 00:12:14,760 --> 00:12:19,160 Speaker 1: because I think that what the big misconception is is like, 234 00:12:19,400 --> 00:12:20,000 Speaker 1: you're pregnant. 235 00:12:20,000 --> 00:12:20,679 Speaker 3: Now what do I do? 236 00:12:21,200 --> 00:12:22,000 Speaker 2: What do I do now? 237 00:12:22,040 --> 00:12:23,400 Speaker 3: And it's like, you're not fragile. 238 00:12:23,880 --> 00:12:27,000 Speaker 1: Actually, you have superpowers because you're moving around this you 239 00:12:27,040 --> 00:12:30,560 Speaker 1: know space also making a human. So to understand, like 240 00:12:30,600 --> 00:12:32,560 Speaker 1: what continue doing what you're doing as long as it 241 00:12:32,600 --> 00:12:35,280 Speaker 1: feels good. And that's sort of where that mental, spiritual 242 00:12:35,480 --> 00:12:39,320 Speaker 1: and that impact comes of where to channel and energy 243 00:12:39,400 --> 00:12:43,920 Speaker 1: of just like not the unknown the unknown once you're pregnant, 244 00:12:44,040 --> 00:12:46,640 Speaker 1: understanding that you know again you're not fragile, you can 245 00:12:46,679 --> 00:12:50,239 Speaker 1: continue training, continue to do what you're doing is long as 246 00:12:50,320 --> 00:12:52,599 Speaker 1: like you know, the doctor says that's okay, and you 247 00:12:52,679 --> 00:12:55,440 Speaker 1: know you always have to say that, Yeah, your training, 248 00:12:55,760 --> 00:12:59,200 Speaker 1: whatever it is that it looks for for you, helps 249 00:12:59,200 --> 00:12:59,920 Speaker 1: with the recovery. 250 00:13:00,360 --> 00:13:03,280 Speaker 2: Yeah, two things to double click on the first thing 251 00:13:03,720 --> 00:13:05,960 Speaker 2: is for those that are on their own journey, maybe 252 00:13:05,960 --> 00:13:08,600 Speaker 2: struggling to conceive, I feel like you just said, like 253 00:13:08,640 --> 00:13:11,559 Speaker 2: you're not fragile, But those women specifically, at least in 254 00:13:11,600 --> 00:13:13,720 Speaker 2: the conversations that I've had with my friends who have 255 00:13:14,120 --> 00:13:17,800 Speaker 2: gone through challenges like that, really do get into this 256 00:13:17,840 --> 00:13:20,040 Speaker 2: place where they feel as though like they don't want 257 00:13:20,080 --> 00:13:25,040 Speaker 2: to mess anything up totally. And that's understandable, but then 258 00:13:25,559 --> 00:13:27,839 Speaker 2: how do they move how do they take care of them? 259 00:13:27,840 --> 00:13:30,240 Speaker 1: And that way, the biggest thing I've seen in this 260 00:13:30,400 --> 00:13:32,600 Speaker 1: population of women when I'm training them. 261 00:13:32,520 --> 00:13:34,760 Speaker 3: Is we take it day by day. 262 00:13:34,960 --> 00:13:39,240 Speaker 1: Yeah, right, But the mental piece of this is really 263 00:13:39,280 --> 00:13:43,040 Speaker 1: important to find something that resonates with you, you know. 264 00:13:43,200 --> 00:13:45,000 Speaker 1: I think for me, I thought, you know, years ago 265 00:13:45,000 --> 00:13:46,840 Speaker 1: when I was starting meditation, used to listen to a 266 00:13:46,840 --> 00:13:49,760 Speaker 1: lot of like Oprah DEEPOK stuff and it just really 267 00:13:49,760 --> 00:13:52,120 Speaker 1: helped me, whether it was like positive affirmations or whatever. 268 00:13:52,240 --> 00:13:55,520 Speaker 1: So I think that finding something that helps you with 269 00:13:56,080 --> 00:13:59,080 Speaker 1: that stress of like is this going to happen? I 270 00:13:59,120 --> 00:14:02,000 Speaker 1: feel fragile. I don't feel empowered at all, Like you know, 271 00:14:02,160 --> 00:14:05,280 Speaker 1: month after month, you know, measuring things, And I think 272 00:14:05,320 --> 00:14:07,800 Speaker 1: it's that to me is almost more important than some 273 00:14:07,840 --> 00:14:12,319 Speaker 1: of the physical movement is understanding that underlying stressors are 274 00:14:12,480 --> 00:14:12,960 Speaker 1: not going. 275 00:14:12,880 --> 00:14:15,040 Speaker 3: To help with the overall conception. 276 00:14:15,400 --> 00:14:18,240 Speaker 2: Yeah, and then something else that you mentioned before was 277 00:14:18,240 --> 00:14:20,520 Speaker 2: like continuing to do what you were doing. So I 278 00:14:20,600 --> 00:14:24,080 Speaker 2: know that oftentimes we have questions about what if I 279 00:14:24,160 --> 00:14:27,840 Speaker 2: wanted to like start running, or I'm pregnant or start 280 00:14:27,880 --> 00:14:29,560 Speaker 2: You mentioned like it's really great for you to add 281 00:14:29,560 --> 00:14:31,520 Speaker 2: in strength training, but what about for the person that 282 00:14:31,640 --> 00:14:35,040 Speaker 2: wasn't strength training before? How can they safely add in 283 00:14:35,160 --> 00:14:39,080 Speaker 2: different types of movement movement during this chapter? 284 00:14:39,320 --> 00:14:42,760 Speaker 1: Yeah, so these this type of people, you can always 285 00:14:42,800 --> 00:14:45,680 Speaker 1: do body weight, right, You're going to be doing You're 286 00:14:45,680 --> 00:14:47,440 Speaker 1: gonna be pushing yourself up out of bed anyway, You're 287 00:14:47,480 --> 00:14:48,960 Speaker 1: going to be squatting out of a chair. You're going 288 00:14:49,040 --> 00:14:50,840 Speaker 1: to be lunging to get up off the floor. Like 289 00:14:51,320 --> 00:14:54,200 Speaker 1: my favorite thing to do with people is Turkish gut ups. 290 00:14:54,240 --> 00:14:56,160 Speaker 1: You need to learn how to get up and off 291 00:14:56,160 --> 00:14:58,320 Speaker 1: the floor with your own body weight. It doesn't have 292 00:14:58,400 --> 00:15:01,120 Speaker 1: to be complicated. And I I think that's where, in general, 293 00:15:01,160 --> 00:15:04,120 Speaker 1: the fitness world becomes very confusing because you think it 294 00:15:04,160 --> 00:15:07,160 Speaker 1: has to be this big groundbreaking thing and it really doesn't. 295 00:15:07,560 --> 00:15:10,680 Speaker 1: And if you haven't done strength training before, just understand 296 00:15:10,720 --> 00:15:12,440 Speaker 1: that you actually do it every single day because you're 297 00:15:12,440 --> 00:15:14,120 Speaker 1: moving your body, right, So how do we make it 298 00:15:14,160 --> 00:15:16,760 Speaker 1: a little bit more progressive so that it's not stressful? 299 00:15:16,880 --> 00:15:21,400 Speaker 2: Yeah? Okay, So we've talked about the importance of mindfulness, meditation, breathwork, 300 00:15:21,440 --> 00:15:24,720 Speaker 2: whatever your poison is, movement, and then also having some 301 00:15:24,760 --> 00:15:27,680 Speaker 2: sort of a support system. And this is critical not 302 00:15:27,760 --> 00:15:32,560 Speaker 2: obviously not only in the pre pregnancy conception phase, but 303 00:15:32,600 --> 00:15:36,440 Speaker 2: then also of course as you move on through the 304 00:15:36,520 --> 00:15:39,640 Speaker 2: nine plus months and then afterward as you move forward. 305 00:15:39,720 --> 00:15:44,880 Speaker 2: So let's talk now about the pregnancy aspects specifically, Where 306 00:15:44,920 --> 00:15:46,440 Speaker 2: does one even begin? Yeah? 307 00:15:46,520 --> 00:15:49,280 Speaker 1: Yeah, so's it's such a wide and I see how 308 00:15:49,520 --> 00:15:53,000 Speaker 1: this could get very confusing for people because it really 309 00:15:53,080 --> 00:15:56,000 Speaker 1: just depends on This is why things like measuring your 310 00:15:56,000 --> 00:15:58,320 Speaker 1: heart rate are not accurate. If you're a professional athlete, 311 00:15:58,480 --> 00:16:01,480 Speaker 1: you're obviously used to having your heart rate in a 312 00:16:01,480 --> 00:16:04,600 Speaker 1: certain place while you're training, right, So that's not going 313 00:16:04,640 --> 00:16:07,040 Speaker 1: to be unsafe for you if your body's used to it, right, 314 00:16:07,120 --> 00:16:09,480 Speaker 1: And then the biggest thing is paying attention to your body. 315 00:16:09,840 --> 00:16:12,960 Speaker 1: So it's like, if you feel any sense of nausea 316 00:16:13,280 --> 00:16:16,880 Speaker 1: or dizziness. Your body's telling me to slow down, right, 317 00:16:16,920 --> 00:16:21,120 Speaker 1: So it really just depends on the person and where 318 00:16:21,200 --> 00:16:24,200 Speaker 1: you where you came in at, right. So if you 319 00:16:24,240 --> 00:16:27,880 Speaker 1: came in at an elite runner, you probably can maintain 320 00:16:27,960 --> 00:16:32,680 Speaker 1: some level of running right. My second my second pregnancy, 321 00:16:32,800 --> 00:16:36,400 Speaker 1: I was lifting really heavy and swinging kettlebells. 322 00:16:36,520 --> 00:16:36,880 Speaker 3: Guess what. 323 00:16:37,000 --> 00:16:39,720 Speaker 1: I was doing that right up until almost the last day. 324 00:16:40,080 --> 00:16:43,080 Speaker 1: And I only say that because I felt extremely empowered. 325 00:16:43,120 --> 00:16:45,560 Speaker 1: I felt good the whole time. I was lifting two 326 00:16:45,880 --> 00:16:48,280 Speaker 1: forty coun kettles at the same time above my head. 327 00:16:48,280 --> 00:16:51,240 Speaker 1: I was still doing pull ups. I felt good. So 328 00:16:51,640 --> 00:16:54,040 Speaker 1: it really just depends. You know, if you're somebody who's 329 00:16:54,080 --> 00:16:56,960 Speaker 1: experiencing immense amounts of nausea, that may not feel so 330 00:16:57,000 --> 00:16:59,080 Speaker 1: great if you're lifting the heavy things above your head, right, 331 00:16:59,280 --> 00:17:01,720 Speaker 1: So it does depend And the way that you can 332 00:17:01,760 --> 00:17:05,520 Speaker 1: sort of base it for yourself is just tuning in 333 00:17:05,880 --> 00:17:08,760 Speaker 1: right and not powering through, because it's not the time 334 00:17:08,800 --> 00:17:11,119 Speaker 1: to power through. It's time to tune into your body 335 00:17:11,119 --> 00:17:15,919 Speaker 1: and be like, okay, like take your rest, recover, hydrate, 336 00:17:16,160 --> 00:17:16,680 Speaker 1: do all the. 337 00:17:16,640 --> 00:17:19,480 Speaker 3: Things right, really take care of yourself, really take care 338 00:17:19,520 --> 00:17:20,000 Speaker 3: of yourself. 339 00:17:20,080 --> 00:17:22,720 Speaker 2: What I'm hearing you say here too is the importance 340 00:17:22,760 --> 00:17:25,760 Speaker 2: of being honest, and you know you said that term 341 00:17:25,840 --> 00:17:29,119 Speaker 2: pushing through, and it is so understandable that someone's like, 342 00:17:29,320 --> 00:17:31,159 Speaker 2: this is my time for me, this is what I 343 00:17:31,200 --> 00:17:34,800 Speaker 2: want to do right now. But it is so so 344 00:17:34,920 --> 00:17:37,880 Speaker 2: important that we do that, that we listen, that we're 345 00:17:37,920 --> 00:17:42,080 Speaker 2: honest right especially during this time as you're in a 346 00:17:42,240 --> 00:17:44,440 Speaker 2: very different place than you were previously. 347 00:17:44,600 --> 00:17:46,560 Speaker 1: I mean, the last thing I wanted to do when 348 00:17:46,600 --> 00:17:48,639 Speaker 1: I was pregnant the first time with my first child, 349 00:17:49,000 --> 00:17:50,879 Speaker 1: running on a treadmill, The last thing I wanted to 350 00:17:50,880 --> 00:17:53,080 Speaker 1: do was stop because I think I also have this 351 00:17:53,160 --> 00:17:55,720 Speaker 1: sphere of like I'll never be able to start again, 352 00:17:56,800 --> 00:18:00,520 Speaker 1: and or what if I can't lose all the weight, 353 00:18:00,560 --> 00:18:03,960 Speaker 1: which is a horrible mindset number one, And also like 354 00:18:04,800 --> 00:18:07,720 Speaker 1: something that irks me in like the social media world 355 00:18:07,720 --> 00:18:08,400 Speaker 1: of bouncing back. 356 00:18:08,480 --> 00:18:09,320 Speaker 3: I mean, that's a whole other. 357 00:18:09,280 --> 00:18:12,000 Speaker 1: Conversation, but it's it's so I think I also just 358 00:18:12,320 --> 00:18:15,240 Speaker 1: the idea of stepping off the treadmill and cutting back 359 00:18:15,400 --> 00:18:19,960 Speaker 1: was really difficult for me nine years ago. And now 360 00:18:19,960 --> 00:18:23,320 Speaker 1: I really understand that concept of like ebbing and flowing 361 00:18:23,359 --> 00:18:25,840 Speaker 1: and waving the load and sort of like meeting your 362 00:18:25,840 --> 00:18:28,639 Speaker 1: body where it's at in that moment, because this is 363 00:18:28,720 --> 00:18:30,480 Speaker 1: just literally a moment in time. 364 00:18:30,720 --> 00:18:33,960 Speaker 2: And when you say waving the load, what does that mean? 365 00:18:34,200 --> 00:18:36,440 Speaker 1: So the way that I train normally is like, I'm 366 00:18:36,480 --> 00:18:39,040 Speaker 1: not going one hundred and ten percent every single day 367 00:18:39,119 --> 00:18:42,399 Speaker 1: even you know now right It's like one day you're 368 00:18:42,480 --> 00:18:45,000 Speaker 1: fifty percent, the next day you're at seventy percent, and 369 00:18:45,040 --> 00:18:47,360 Speaker 1: then you maybe you're at ninety five percent and save 370 00:18:47,359 --> 00:18:49,520 Speaker 1: that one hundred percent for the actual training day. 371 00:18:49,640 --> 00:18:50,760 Speaker 2: And why is that important? 372 00:18:51,119 --> 00:18:54,359 Speaker 1: So that you can sustain your training throughout whatever it is, 373 00:18:54,400 --> 00:18:58,719 Speaker 1: your pregnancy, your marathon training, your you know, weightlifting competition. 374 00:18:58,920 --> 00:19:03,160 Speaker 1: Like real athletes, whether you're pregnant or not, don't work 375 00:19:03,240 --> 00:19:06,520 Speaker 1: at one hundred and percent every day. We don't take 376 00:19:06,520 --> 00:19:08,520 Speaker 1: those walks. I mean, I'm just assuming that. I mean, 377 00:19:08,560 --> 00:19:10,040 Speaker 1: I live in New York City. We don't take those 378 00:19:10,080 --> 00:19:13,000 Speaker 1: walks in nature like we need to or you know, 379 00:19:13,400 --> 00:19:14,840 Speaker 1: I get a good amount of sleep, but a lot 380 00:19:14,840 --> 00:19:15,520 Speaker 1: of people don't. 381 00:19:15,680 --> 00:19:17,919 Speaker 3: Yeah, you know, it's sleep is. 382 00:19:17,920 --> 00:19:21,000 Speaker 2: A skill, Isn't it funny? 383 00:19:21,000 --> 00:19:21,200 Speaker 3: Though? 384 00:19:21,240 --> 00:19:23,800 Speaker 2: I mean, because I feel like, at least more recently, 385 00:19:24,080 --> 00:19:26,639 Speaker 2: that is becoming something that is more widely understood it 386 00:19:27,200 --> 00:19:30,399 Speaker 2: is that we're looking for quality sleep instead of just 387 00:19:30,480 --> 00:19:33,679 Speaker 2: quantity sleep. And especially when we're going at one thousand 388 00:19:33,680 --> 00:19:35,399 Speaker 2: miles an hour and there's so much to do, It's like, 389 00:19:35,440 --> 00:19:40,239 Speaker 2: how can you control the controllables adopt your situation so 390 00:19:40,240 --> 00:19:43,400 Speaker 2: that you're enabling yourself to serve yourself in the best 391 00:19:43,440 --> 00:19:44,160 Speaker 2: way possible. 392 00:19:44,720 --> 00:19:45,200 Speaker 3: Totally. 393 00:19:45,280 --> 00:19:47,240 Speaker 1: I mean, if you think about this for a second, 394 00:19:48,480 --> 00:19:51,359 Speaker 1: this weekend was gorgeous. Yeah, I have my kids in 395 00:19:51,400 --> 00:19:54,080 Speaker 1: a pretty strike red time, but I let my older 396 00:19:54,119 --> 00:19:57,400 Speaker 1: son stay out until nine o'clock three nights in a row. 397 00:19:58,119 --> 00:19:58,719 Speaker 3: Yesterday. 398 00:19:58,800 --> 00:20:02,480 Speaker 1: He was emotional, and I'm like, of course he's emotional. 399 00:20:03,000 --> 00:20:05,399 Speaker 1: I let him stay up three nights in a row late. 400 00:20:05,560 --> 00:20:07,360 Speaker 1: So what do you think that what could possibly mean 401 00:20:07,400 --> 00:20:11,000 Speaker 1: for somebody who's sleep deprived, trying to conceive right that, 402 00:20:11,640 --> 00:20:14,280 Speaker 1: or pregnant, right Like, we really. 403 00:20:14,000 --> 00:20:16,320 Speaker 3: Need to take care of our bodies. 404 00:20:16,520 --> 00:20:18,800 Speaker 1: Yeah, and sleep for some people is not They have 405 00:20:18,840 --> 00:20:21,480 Speaker 1: a hard time falling sleep and or staying asleep. 406 00:20:21,800 --> 00:20:23,280 Speaker 3: But if you're somebody who is a good. 407 00:20:23,119 --> 00:20:28,560 Speaker 2: Sleeper, sleep, yeah, you're hinting also at the opportunity costs 408 00:20:28,600 --> 00:20:32,160 Speaker 2: that comes hand in hand with bringing new life into 409 00:20:32,240 --> 00:20:35,320 Speaker 2: the world, right, because there are going to be certain 410 00:20:35,359 --> 00:20:37,800 Speaker 2: things that you may do, certain sacrifices that you make 411 00:20:37,840 --> 00:20:40,520 Speaker 2: so that you can feel the best you can within 412 00:20:40,600 --> 00:20:44,040 Speaker 2: your body. And that is also something that's relevant both 413 00:20:44,080 --> 00:20:47,439 Speaker 2: to someone caring and to me sitting here not at 414 00:20:47,480 --> 00:20:48,600 Speaker 2: all pregnant totally. 415 00:20:48,640 --> 00:20:50,320 Speaker 1: And there were moments when I was pregnant I can 416 00:20:50,359 --> 00:20:53,400 Speaker 1: remember specifically with both of them. With my first one, 417 00:20:53,560 --> 00:20:56,679 Speaker 1: I just remember being in my second tri Master and 418 00:20:56,720 --> 00:20:58,320 Speaker 1: being like, oh my gosh, something he moved me in. 419 00:20:58,359 --> 00:21:02,000 Speaker 1: I'm like, I'm fatigued today, and I never cancel anything. 420 00:21:02,080 --> 00:21:04,800 Speaker 1: It's like something super type a OCD in my mind. 421 00:21:05,320 --> 00:21:08,200 Speaker 1: And I canceled a client. I was like, I'm sorry, 422 00:21:08,240 --> 00:21:10,439 Speaker 1: I'm like exhausted, I'm gonna go home and rest. And 423 00:21:10,480 --> 00:21:11,800 Speaker 1: I went home and I lied to my bed and 424 00:21:11,840 --> 00:21:14,080 Speaker 1: I just started feeling my baby kick, and I was like, 425 00:21:14,119 --> 00:21:16,880 Speaker 1: oh my god. Like I listened to myself and I'm 426 00:21:16,880 --> 00:21:20,520 Speaker 1: feeling all the things, you know, the kicking, the I rested, 427 00:21:20,560 --> 00:21:23,080 Speaker 1: But it was just like something I remember it. I 428 00:21:23,119 --> 00:21:25,119 Speaker 1: remember listening to myself because maybe for me that was 429 00:21:25,160 --> 00:21:28,119 Speaker 1: super foreign, you know, until I had a child, you know, 430 00:21:28,160 --> 00:21:31,600 Speaker 1: which is ironic considering the industry that I'm in, right, 431 00:21:31,680 --> 00:21:34,280 Speaker 1: Like just being like, Okay, Missy, it's time to give 432 00:21:34,320 --> 00:21:36,439 Speaker 1: yourself what you need, considering you give it to other 433 00:21:36,480 --> 00:21:37,520 Speaker 1: people all the time. 434 00:21:37,440 --> 00:21:40,400 Speaker 2: And a lesson that you've been able to take with 435 00:21:40,480 --> 00:21:44,719 Speaker 2: you now understanding that that level of intuition maybe you 436 00:21:44,720 --> 00:21:47,880 Speaker 2: didn't have before that happened for you, so that now 437 00:21:48,680 --> 00:21:51,840 Speaker 2: not carying, you can totally listen to your body and 438 00:21:51,960 --> 00:21:54,000 Speaker 2: know a little bit more about what it is that 439 00:21:54,200 --> 00:21:55,840 Speaker 2: Missy needs to show up for you. 440 00:21:56,000 --> 00:21:57,919 Speaker 1: Exactly one hundred percent. And that's what I want to 441 00:21:58,160 --> 00:22:00,600 Speaker 1: want to teach my kids. Yeah, like I would want 442 00:22:00,640 --> 00:22:03,560 Speaker 1: them to tell me that they don't feel a certain 443 00:22:03,600 --> 00:22:04,680 Speaker 1: way and it's time to rest. 444 00:22:09,760 --> 00:22:12,800 Speaker 2: Taking a break from today's episode to give some love 445 00:22:13,119 --> 00:22:17,760 Speaker 2: to my sponsor at Element. Summer brings warmth and sunshine 446 00:22:17,760 --> 00:22:21,719 Speaker 2: and with it energizing opportunities to reconnect, move and play. 447 00:22:22,119 --> 00:22:24,120 Speaker 2: It also brings a very amount of sweat, and that 448 00:22:24,160 --> 00:22:28,960 Speaker 2: is why balance is key. Dilute that balance and fatigue follows. 449 00:22:29,359 --> 00:22:33,280 Speaker 2: Optimal hydration is all about balance to specifically the right 450 00:22:33,359 --> 00:22:36,560 Speaker 2: fluid to electrolyte. Balance. 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That's 459 00:23:06,520 --> 00:23:09,920 Speaker 2: drink l m nt dot com slash hurdle to get 460 00:23:09,960 --> 00:23:13,720 Speaker 2: a free sample pack with your purchase. Again, that is 461 00:23:13,840 --> 00:23:16,680 Speaker 2: drink element dot com. Drink l m nt dot com 462 00:23:16,680 --> 00:23:20,160 Speaker 2: slash hurdle to get your free sample pack with purchase 463 00:23:20,359 --> 00:23:30,840 Speaker 2: today for those also during the height of pregnancy. I'm 464 00:23:30,840 --> 00:23:33,840 Speaker 2: sure there are so many questions that you get about 465 00:23:33,920 --> 00:23:38,720 Speaker 2: what's right, what's wrong, et cetera. Is there a certain uh, 466 00:23:38,840 --> 00:23:40,440 Speaker 2: you said that you were singing, you said that you're 467 00:23:40,480 --> 00:23:44,080 Speaker 2: swinging kettlebells until literally like right before you had your 468 00:23:44,119 --> 00:23:47,080 Speaker 2: second that's a case by case basis. 469 00:23:46,760 --> 00:23:48,680 Speaker 3: Thing, correct one hundred percent. 470 00:23:49,119 --> 00:23:51,639 Speaker 2: I'm sure that's a frequent question that you get about 471 00:23:51,640 --> 00:23:54,320 Speaker 2: how long can I train for or you know, in 472 00:23:54,359 --> 00:23:55,840 Speaker 2: whatever capacity that person has. 473 00:23:56,160 --> 00:24:00,320 Speaker 1: Correct and I was really comfortable doing that app. But 474 00:24:00,359 --> 00:24:02,679 Speaker 1: that doesn't mean, right, like we can send a lot 475 00:24:02,720 --> 00:24:06,320 Speaker 1: of mixed messages here, that doesn't mean that I was 476 00:24:06,720 --> 00:24:10,840 Speaker 1: swinging what I was used to swinging, or even as 477 00:24:10,920 --> 00:24:13,399 Speaker 1: fast or as for many reps. Right, there's a lot 478 00:24:13,440 --> 00:24:16,880 Speaker 1: of different things to take into consideration here, right, Like, oh, 479 00:24:16,880 --> 00:24:19,600 Speaker 1: if I'm used to swinging a thirty two kg, maybe 480 00:24:19,600 --> 00:24:21,800 Speaker 1: I was swinging in eighteen that's a big that's a 481 00:24:21,840 --> 00:24:25,760 Speaker 1: big difference, right, Just moving moving my body and that 482 00:24:25,840 --> 00:24:30,639 Speaker 1: third trimester felt really good and understanding that and not 483 00:24:30,640 --> 00:24:33,119 Speaker 1: being tied to ego of like I have to do this. 484 00:24:33,040 --> 00:24:39,600 Speaker 2: Thing in the days of digital training apps, I'm just 485 00:24:39,680 --> 00:24:43,679 Speaker 2: gonna open the Peloton app and find workouts that are 486 00:24:43,720 --> 00:24:47,040 Speaker 2: made for someone who is pregnant. There are so many 487 00:24:47,320 --> 00:24:50,240 Speaker 2: things that we are trying to outsource on our own. 488 00:24:50,800 --> 00:24:55,040 Speaker 2: What would you recommend to someone who is in those 489 00:24:55,119 --> 00:24:58,840 Speaker 2: later phases of pregnancy when it comes to taking care 490 00:24:59,000 --> 00:24:59,679 Speaker 2: of their body. 491 00:25:00,119 --> 00:25:03,399 Speaker 1: Yeah, I think it's breath work, right, because that's going 492 00:25:03,480 --> 00:25:08,000 Speaker 1: to really help you be present in your body. And 493 00:25:08,040 --> 00:25:11,360 Speaker 1: I think that it's keep doing what you're doing as 494 00:25:11,359 --> 00:25:13,159 Speaker 1: long as you can give what you're doing, as long 495 00:25:13,200 --> 00:25:14,040 Speaker 1: as that feels good. 496 00:25:14,240 --> 00:25:17,360 Speaker 2: Yeah, okay, And so I think the thing that can 497 00:25:17,400 --> 00:25:20,680 Speaker 2: be challenging for some is like you want personalized guidance, 498 00:25:20,760 --> 00:25:24,400 Speaker 2: but obviously personalized guidance can be extremely expensive. So where 499 00:25:24,480 --> 00:25:26,480 Speaker 2: is someone to go in that situation? 500 00:25:26,720 --> 00:25:30,359 Speaker 1: Yeah, So the best thing to do is, you know, 501 00:25:30,400 --> 00:25:35,280 Speaker 1: there's not a lot of very good pregnancy. 502 00:25:34,440 --> 00:25:38,600 Speaker 3: Apps out there because you know it's. 503 00:25:38,440 --> 00:25:42,159 Speaker 1: Such an individual basis of where people are at. But 504 00:25:42,200 --> 00:25:48,879 Speaker 1: I would stay stick to basic movements lunging, squatting, picking 505 00:25:48,920 --> 00:25:52,880 Speaker 1: things up, pressing and pushing yourself up off the floor, 506 00:25:52,960 --> 00:25:56,280 Speaker 1: getting up off the floor and doing that two three 507 00:25:56,359 --> 00:25:59,200 Speaker 1: days a week, twenty minutes to an hour. Yeah, right, 508 00:25:59,400 --> 00:26:02,320 Speaker 1: sticking to that program when it feels good. 509 00:26:02,720 --> 00:26:05,520 Speaker 2: Core work yes, controversial. 510 00:26:04,960 --> 00:26:07,280 Speaker 1: Yes, and you could do you could do. So this 511 00:26:07,440 --> 00:26:11,440 Speaker 1: is something I wish everybody knew. Breathing is core work. Right, 512 00:26:11,480 --> 00:26:13,920 Speaker 1: The diaphragm and the pelvic floor connected. So if you're 513 00:26:13,920 --> 00:26:17,119 Speaker 1: getting a full relaxation contraction of your breath, you're working 514 00:26:17,160 --> 00:26:20,359 Speaker 1: your core. You're pop sitting up straight, you're working your core. 515 00:26:20,680 --> 00:26:24,119 Speaker 1: So that's why I love non traditional core work for 516 00:26:24,280 --> 00:26:26,680 Speaker 1: my pregnant people, because I would I don't even now 517 00:26:26,760 --> 00:26:29,240 Speaker 1: have people doing not that these are bad sit ups 518 00:26:29,240 --> 00:26:31,840 Speaker 1: and things like that. Definitely not pregnant, but even postpartum. 519 00:26:31,920 --> 00:26:36,960 Speaker 1: Now the research says that it's like, don't avoid movements, right, Like, again, 520 00:26:37,000 --> 00:26:39,600 Speaker 1: we're not fragile, right, You're not going to create maybe 521 00:26:39,680 --> 00:26:42,440 Speaker 1: worse diathesis from doing one sit up. I think it's 522 00:26:42,520 --> 00:26:44,600 Speaker 1: more what you're doing on a daily basis. You have 523 00:26:44,640 --> 00:26:46,959 Speaker 1: bad posture that's not even good for your digestion, let 524 00:26:47,000 --> 00:26:48,680 Speaker 1: alone like your your core. 525 00:26:49,160 --> 00:26:51,120 Speaker 3: So this is why I love. 526 00:26:51,040 --> 00:26:56,240 Speaker 1: Non traditional core work like farmer carries, racked carries, squats. 527 00:26:56,280 --> 00:26:59,920 Speaker 1: It's all core work when you're breathing and lifting properly, all. 528 00:27:00,200 --> 00:27:03,880 Speaker 2: Work when you're breathing and lifting broadly. Okay, now we've 529 00:27:03,920 --> 00:27:07,040 Speaker 2: had the baby. The baby is here. Yes, I know 530 00:27:07,200 --> 00:27:10,520 Speaker 2: that depending on how your delivery was, if you had 531 00:27:10,560 --> 00:27:13,840 Speaker 2: a sea section, if you had a vaginal birth, however 532 00:27:14,119 --> 00:27:17,160 Speaker 2: you brought life into the world, was going to change 533 00:27:17,520 --> 00:27:20,919 Speaker 2: when you may be able to get back into a 534 00:27:21,000 --> 00:27:25,800 Speaker 2: regular movement practice. First and foremost, what are the things 535 00:27:25,840 --> 00:27:29,520 Speaker 2: that mom can do to take care of herself after delivery. 536 00:27:29,680 --> 00:27:33,080 Speaker 1: Yeah, so interesting fact about me. My first was a 537 00:27:33,119 --> 00:27:35,199 Speaker 1: C section, my second was a vaginal So I have 538 00:27:35,200 --> 00:27:40,359 Speaker 1: an interesting perspective on postpartum health because I had both experiences, 539 00:27:41,160 --> 00:27:43,800 Speaker 1: but I still and I had much more knowledge after 540 00:27:43,840 --> 00:27:45,920 Speaker 1: my sacoe one because again I went down this rabbit 541 00:27:45,960 --> 00:27:48,320 Speaker 1: hole of like, Okay, what can we do for postpartum women, 542 00:27:48,680 --> 00:27:52,280 Speaker 1: for sea section, vaginal A couple of things you can do. 543 00:27:52,680 --> 00:27:54,200 Speaker 1: I'm always going to go back to your breath work. 544 00:27:54,240 --> 00:27:57,080 Speaker 1: That's something you can do immediately postpartum. Right, it's free, 545 00:27:57,800 --> 00:27:59,960 Speaker 1: we need it anyway. You can do it in the shower, 546 00:28:00,040 --> 00:28:01,600 Speaker 1: you can do it lying in the bed, just like 547 00:28:02,080 --> 00:28:04,520 Speaker 1: getting into that parasympathetic state of like out of fight 548 00:28:04,600 --> 00:28:06,960 Speaker 1: or flight, right, because white after a baby, we're like 549 00:28:07,040 --> 00:28:09,240 Speaker 1: adrenaline mode kicks in where we're like, okay, do do 550 00:28:09,240 --> 00:28:10,360 Speaker 1: do more and more and more. I have to take 551 00:28:10,400 --> 00:28:14,320 Speaker 1: care of this thing. Breath work, reaching out to your 552 00:28:14,320 --> 00:28:17,720 Speaker 1: support system. And then after being cleared from that sixty 553 00:28:17,800 --> 00:28:20,399 Speaker 1: sive and week postpartum checkop is when I have women 554 00:28:20,480 --> 00:28:22,840 Speaker 1: doing I do like a light version of what is 555 00:28:22,920 --> 00:28:25,440 Speaker 1: called dynamic neuro muscular stabilization. 556 00:28:25,680 --> 00:28:28,000 Speaker 3: So it's how babies actually. 557 00:28:28,080 --> 00:28:30,879 Speaker 1: Learn to walk, which going from being on the ground 558 00:28:30,880 --> 00:28:33,919 Speaker 1: doing nothing to walking, and it starts with crawling and 559 00:28:34,040 --> 00:28:35,120 Speaker 1: rolling and doing. 560 00:28:34,920 --> 00:28:35,880 Speaker 3: All those types of things. 561 00:28:35,880 --> 00:28:38,920 Speaker 1: So for like a postpartu mom, that process happens a 562 00:28:39,000 --> 00:28:41,240 Speaker 1: lot faster. For some children they walk at ten months, 563 00:28:41,240 --> 00:28:43,600 Speaker 1: some walk at sixteen months, so it takes them obviously 564 00:28:43,640 --> 00:28:45,480 Speaker 1: a lot longer that period of learning how to. 565 00:28:45,400 --> 00:28:46,080 Speaker 3: Do these things. 566 00:28:46,640 --> 00:28:50,240 Speaker 1: But the concept behind this is that you strengthen your midline, right, 567 00:28:50,280 --> 00:28:53,800 Speaker 1: like you strengthen your core. Baby strengthen your core by rolling, rolling, 568 00:28:53,800 --> 00:28:56,680 Speaker 1: over standing, up all different variations of crawling. 569 00:28:56,840 --> 00:29:00,400 Speaker 3: It's good for your brain. And that's what I do with. 570 00:29:00,280 --> 00:29:03,440 Speaker 1: My mom's postpartum okay, and like a variation of all 571 00:29:03,480 --> 00:29:05,200 Speaker 1: those movements to strengthen the midline. 572 00:29:05,280 --> 00:29:10,800 Speaker 2: Okay, So really important to start slow, yes, it's exactly. 573 00:29:10,880 --> 00:29:12,680 Speaker 3: You don't even have to remember what I just said. 574 00:29:13,080 --> 00:29:14,120 Speaker 3: Blah blah blah blah. 575 00:29:14,600 --> 00:29:19,480 Speaker 1: Dynamic nor muscular stabilization, but it's it's starting slow, right 576 00:29:19,640 --> 00:29:22,560 Speaker 1: and understanding that even if you had a c section, 577 00:29:22,720 --> 00:29:25,320 Speaker 1: your pelvic floor needs still need some attention, right because 578 00:29:25,320 --> 00:29:27,720 Speaker 1: the baby was sitting on your palvic floor that whole time, 579 00:29:28,000 --> 00:29:32,280 Speaker 1: and regardless of how the baby came out, your abs 580 00:29:32,280 --> 00:29:33,760 Speaker 1: are still stretched and weak. 581 00:29:33,960 --> 00:29:37,000 Speaker 3: It's just it just is what it is. Everybody's ab stretch. 582 00:29:37,200 --> 00:29:39,760 Speaker 1: So we need to really be mindful of not just 583 00:29:39,760 --> 00:29:42,640 Speaker 1: focusing on the core, not just focusing on the pelvic floor. 584 00:29:42,720 --> 00:29:46,080 Speaker 1: That's why I said the body is very smart. If 585 00:29:46,120 --> 00:29:48,720 Speaker 1: you just focus on breath those first couple of weeks 586 00:29:48,720 --> 00:29:51,640 Speaker 1: and how you're sitting in your posture, you're doing your 587 00:29:51,640 --> 00:29:55,400 Speaker 1: body such a service. It's healing itself right. And then 588 00:29:55,400 --> 00:29:57,200 Speaker 1: that post part and part when you can start adding 589 00:29:57,280 --> 00:30:01,200 Speaker 1: in some resistance work slowly. You need just enough resistance 590 00:30:01,200 --> 00:30:04,760 Speaker 1: so the body wants to heal. It's just like strength training. 591 00:30:05,280 --> 00:30:08,920 Speaker 1: Just enough, you know, you wave the load, just enough 592 00:30:08,960 --> 00:30:11,800 Speaker 1: resistance so that it wants to heal, but not too 593 00:30:11,880 --> 00:30:14,640 Speaker 1: much where it's like going to go backwards and get injured. 594 00:30:14,880 --> 00:30:21,640 Speaker 2: You mentioned the annoyance of the concept of the bounce back, yes, 595 00:30:21,920 --> 00:30:26,240 Speaker 2: or those that have just given birth and they feel 596 00:30:26,320 --> 00:30:30,000 Speaker 2: so stressed out about the bounce back, What do you 597 00:30:30,080 --> 00:30:30,520 Speaker 2: tell them? 598 00:30:31,440 --> 00:30:35,760 Speaker 1: We only see on people's social media, what is like 599 00:30:35,800 --> 00:30:40,000 Speaker 1: the highlight aerial. We're all where we're actually supposed to be, right. 600 00:30:40,560 --> 00:30:44,240 Speaker 1: I think it's just a bad message to send to 601 00:30:44,360 --> 00:30:49,080 Speaker 1: people that we look like we have our body back, 602 00:30:49,120 --> 00:30:51,120 Speaker 1: you know, in a couple of weeks postpartum. It So 603 00:30:51,160 --> 00:30:53,720 Speaker 1: I say, mute, unfollow, do what you need to do 604 00:30:53,760 --> 00:30:55,600 Speaker 1: for your mental health in that period of time, and 605 00:30:55,640 --> 00:30:56,680 Speaker 1: don't feel bad about it. 606 00:30:56,840 --> 00:31:00,200 Speaker 2: Yeah, and understanding also to put it in perspective of 607 00:31:00,600 --> 00:31:04,320 Speaker 2: that this is equal, if not so much worse than 608 00:31:04,720 --> 00:31:07,520 Speaker 2: navigatting so many of the let's say, injuries that some 609 00:31:07,560 --> 00:31:10,920 Speaker 2: people go to. Not to compare here one verse the other, 610 00:31:11,000 --> 00:31:14,240 Speaker 2: but know that you just did a very big thing, huge. 611 00:31:14,320 --> 00:31:17,000 Speaker 1: Huge, huge, and there's not a lot of attention around 612 00:31:17,000 --> 00:31:19,720 Speaker 1: it postpartum. There's just note. I think one of my 613 00:31:19,720 --> 00:31:21,920 Speaker 1: big life goals would to be like, why isn't there 614 00:31:21,920 --> 00:31:25,000 Speaker 1: a pelvic floor therapist in that seven week postpartum checkup? 615 00:31:25,480 --> 00:31:25,680 Speaker 2: You know? 616 00:31:25,760 --> 00:31:28,560 Speaker 1: I remember going to my seven week postpartum check up 617 00:31:28,640 --> 00:31:31,400 Speaker 1: with my second and I'd mentioned he was a vaginal 618 00:31:31,480 --> 00:31:33,880 Speaker 1: I tore a little bit, nothing to be scared of, 619 00:31:34,240 --> 00:31:37,080 Speaker 1: you know. I was super super cathartic for me like 620 00:31:37,160 --> 00:31:41,560 Speaker 1: birthing him. And I remember thinking to myself, I don't 621 00:31:41,640 --> 00:31:43,840 Speaker 1: want to work out, but I do want to know 622 00:31:44,000 --> 00:31:47,360 Speaker 1: like what I need to do to make myself feel 623 00:31:47,400 --> 00:31:50,640 Speaker 1: stronger again right now in this moment, And I asked 624 00:31:50,640 --> 00:31:51,800 Speaker 1: the doctor, I'm like, oh, do you think I should 625 00:31:51,800 --> 00:31:55,440 Speaker 1: see a pelvic floor therapist? She's like, know why, And 626 00:31:55,480 --> 00:31:57,000 Speaker 1: I was like, oh wait, I was like, you know what, 627 00:31:57,720 --> 00:31:59,200 Speaker 1: I think I just need to. I need to like, 628 00:31:59,360 --> 00:32:00,920 Speaker 1: this is my own path. I need to do this 629 00:32:01,000 --> 00:32:04,280 Speaker 1: on my own. And I think it's really important for women. 630 00:32:05,120 --> 00:32:06,840 Speaker 1: Everyone should have a check up and it should be 631 00:32:06,840 --> 00:32:10,440 Speaker 1: covered on our insurance. And that's that's what it should be. 632 00:32:10,480 --> 00:32:12,240 Speaker 3: It should be. It should be something and is easily 633 00:32:12,280 --> 00:32:14,160 Speaker 3: accessible to women for those. 634 00:32:13,960 --> 00:32:18,280 Speaker 2: That may not fully understand why seeing a pelvic floor 635 00:32:18,360 --> 00:32:20,560 Speaker 2: a specialist could be useful to them, Can you just 636 00:32:20,600 --> 00:32:21,040 Speaker 2: explain it? 637 00:32:21,120 --> 00:32:24,320 Speaker 1: Yeah, So the public floor is you know, intricate muscle 638 00:32:24,320 --> 00:32:27,680 Speaker 1: group and it has to accommodate space for a baby. 639 00:32:27,720 --> 00:32:30,360 Speaker 1: And even if, like I said, even if the baby 640 00:32:30,520 --> 00:32:33,320 Speaker 1: is a C section, your baby still sat on your 641 00:32:33,360 --> 00:32:36,800 Speaker 1: public floor adding pressure to your pelvis for that you know, 642 00:32:37,800 --> 00:32:40,600 Speaker 1: nine months period of time. So I think it's really 643 00:32:40,640 --> 00:32:47,680 Speaker 1: important just understand the anatomy of yourself and what's going 644 00:32:47,760 --> 00:32:49,640 Speaker 1: on so that you can strengthen it, because that is 645 00:32:49,680 --> 00:32:52,880 Speaker 1: your foundation. Right Like we may see in social media, 646 00:32:52,920 --> 00:32:54,800 Speaker 1: oh you know, the peeing and the jumping up and 647 00:32:54,800 --> 00:32:57,640 Speaker 1: down like that doesn't have to be a thing, right, 648 00:32:57,680 --> 00:33:01,120 Speaker 1: Like we may hear it and it may be something 649 00:33:01,160 --> 00:33:02,840 Speaker 1: we hear a lot, but doesn't have to be normal. 650 00:33:03,680 --> 00:33:05,600 Speaker 2: And that's like something we hear often when it comes 651 00:33:05,640 --> 00:33:08,840 Speaker 2: to individuals to start to experience some sort of chronic pain, 652 00:33:08,920 --> 00:33:11,360 Speaker 2: regardless of where it may be. We get to a point, 653 00:33:11,400 --> 00:33:13,960 Speaker 2: I know, you know, I'm turning thirty five this week, 654 00:33:14,040 --> 00:33:16,880 Speaker 2: and it's like, Okay, the older I get, like, the 655 00:33:16,880 --> 00:33:18,440 Speaker 2: more that pain is just going to be a part 656 00:33:18,440 --> 00:33:21,080 Speaker 2: of my regular occurrence and it doesn't. 657 00:33:20,800 --> 00:33:23,240 Speaker 3: Doesn't have you then, no, it doesn't. So I always 658 00:33:23,240 --> 00:33:25,080 Speaker 3: see this to my kids. I'm like, it doesn't have 659 00:33:25,160 --> 00:33:27,240 Speaker 3: to be hard. Yeah, like it really doesn't. 660 00:33:27,840 --> 00:33:31,800 Speaker 1: And just a few sessions with a public floor therapist 661 00:33:32,400 --> 00:33:35,600 Speaker 1: would make a mom feel so much more confident. Yeah, 662 00:33:35,680 --> 00:33:38,680 Speaker 1: you know, just understanding or even one one session at 663 00:33:38,680 --> 00:33:40,760 Speaker 1: the postpertum checkup of like, Okay, if you had a 664 00:33:40,760 --> 00:33:43,880 Speaker 1: C section, how to do scar work because that is 665 00:33:43,960 --> 00:33:46,920 Speaker 1: scar tissue and we may not be able to fully 666 00:33:46,960 --> 00:33:48,640 Speaker 1: engage your ABS a couple of years later if you 667 00:33:48,680 --> 00:33:51,560 Speaker 1: never did scar work, right, So, just these tidbits of 668 00:33:51,600 --> 00:33:54,760 Speaker 1: information that might be really resonate with someone help them 669 00:33:55,120 --> 00:33:56,720 Speaker 1: as they go through their post perdum period. I don't 670 00:33:56,720 --> 00:33:58,040 Speaker 1: even mean that for the first year it could be 671 00:33:58,080 --> 00:33:58,960 Speaker 1: a couple of years later. 672 00:33:59,160 --> 00:34:01,480 Speaker 2: Yeah, there a few things that you've said that I 673 00:34:01,600 --> 00:34:04,160 Speaker 2: just want to make sure that we highlight again first 674 00:34:04,160 --> 00:34:09,160 Speaker 2: and foremost, both during and after. Be cognizant of the 675 00:34:09,239 --> 00:34:11,680 Speaker 2: loads that you're doing, and have the grease with yourself 676 00:34:11,719 --> 00:34:13,919 Speaker 2: to know that things are going to be different now 677 00:34:13,960 --> 00:34:17,239 Speaker 2: and that's okay. It's so important to meet yourself with 678 00:34:17,320 --> 00:34:18,120 Speaker 2: where you're at. 679 00:34:18,440 --> 00:34:21,400 Speaker 1: It's such a short period of time in the grand 680 00:34:21,400 --> 00:34:24,000 Speaker 1: scheme of things. It's exactly what it is, right like, 681 00:34:24,960 --> 00:34:27,600 Speaker 1: give yourself that time. You're going to look back and 682 00:34:27,840 --> 00:34:29,879 Speaker 1: wish you gave yourself more grace. It's what I'm trying 683 00:34:29,880 --> 00:34:31,839 Speaker 1: to say is, you know, I look back and I'm 684 00:34:31,840 --> 00:34:33,520 Speaker 1: seeing all these things on social media now of like 685 00:34:33,520 --> 00:34:35,400 Speaker 1: I wish I knew this when I was twenty, you know, 686 00:34:35,440 --> 00:34:37,319 Speaker 1: and I think some things I wish I knew is 687 00:34:37,360 --> 00:34:40,640 Speaker 1: like just slow down, it's okay, work is going nowhere, 688 00:34:41,280 --> 00:34:42,880 Speaker 1: and there's always time to train. 689 00:34:43,280 --> 00:34:45,839 Speaker 2: Yeah, there's always time to train. That's such a really 690 00:34:45,880 --> 00:34:49,200 Speaker 2: good point. And then also for the women that are 691 00:34:49,280 --> 00:34:53,239 Speaker 2: struggling with finding the time but they want to make it, 692 00:34:53,920 --> 00:34:55,000 Speaker 2: what do you tell them? 693 00:34:55,320 --> 00:34:57,200 Speaker 1: I go through this even now as a mom of 694 00:34:57,239 --> 00:35:01,120 Speaker 1: two and just oh, you know, the scheduling is always changing, 695 00:35:01,200 --> 00:35:03,520 Speaker 1: and you know, summer camp is coming soon and I've 696 00:35:03,520 --> 00:35:05,880 Speaker 1: got to drive them all over the place. It doesn't 697 00:35:06,040 --> 00:35:10,640 Speaker 1: have to be groundbreaking, you know, twenty thirty minutes, three 698 00:35:10,800 --> 00:35:13,320 Speaker 1: four days a week, and if I can get in 699 00:35:13,360 --> 00:35:16,160 Speaker 1: an extra great, you know, And I typically do it 700 00:35:16,480 --> 00:35:18,759 Speaker 1: for me, I do it usually after drop off, and 701 00:35:18,840 --> 00:35:21,160 Speaker 1: I do my schedule ahead of time, so like Sunday night, 702 00:35:21,320 --> 00:35:23,600 Speaker 1: I look at the schedule and I'm like, okay, where 703 00:35:23,640 --> 00:35:24,600 Speaker 1: can I fit in my training? 704 00:35:24,680 --> 00:35:25,960 Speaker 3: And it's a non negotiable for me. 705 00:35:26,320 --> 00:35:28,399 Speaker 2: Yeah, And I think that this is another really good 706 00:35:28,440 --> 00:35:30,719 Speaker 2: opportunity to meet yourself with where you're at in terms 707 00:35:30,760 --> 00:35:33,719 Speaker 2: of what's available to you. Right Like, if you have 708 00:35:34,000 --> 00:35:36,640 Speaker 2: a bunch of things to do during your day and 709 00:35:36,719 --> 00:35:40,720 Speaker 2: the baby is napping, maybe it isn't a priority actually 710 00:35:40,960 --> 00:35:43,000 Speaker 2: to work out during that time. Maybe you do need 711 00:35:43,040 --> 00:35:45,319 Speaker 2: to come back into your body and just like have 712 00:35:45,560 --> 00:35:48,919 Speaker 2: a beat. And it's okay if sometime totally that looks 713 00:35:48,960 --> 00:35:51,319 Speaker 2: different than maybe how you'd hope. It's like, again, we 714 00:35:51,400 --> 00:35:54,240 Speaker 2: go back to this idea of listening to your body 715 00:35:54,400 --> 00:35:57,640 Speaker 2: and being honest about what you need the most. In 716 00:35:57,680 --> 00:35:58,520 Speaker 2: that moment. 717 00:35:58,320 --> 00:36:02,160 Speaker 1: Totally and it always evolves, right, yeah, it just evolves. 718 00:36:02,680 --> 00:36:05,759 Speaker 1: And just to know that life is always changing and 719 00:36:05,880 --> 00:36:08,600 Speaker 1: this is right now, but it doesn't mean forever. 720 00:36:09,120 --> 00:36:13,960 Speaker 2: That's so powerful. So as we start to wrap up here, 721 00:36:14,320 --> 00:36:17,279 Speaker 2: what other advice do you have for women who are 722 00:36:17,360 --> 00:36:21,880 Speaker 2: navigating this as you so gracefully put such a short 723 00:36:21,880 --> 00:36:22,480 Speaker 2: time period. 724 00:36:22,640 --> 00:36:24,840 Speaker 1: It is it is when you're in it. It doesn't feel 725 00:36:24,840 --> 00:36:28,000 Speaker 1: that way when it comes to just anything. It just 726 00:36:28,040 --> 00:36:30,280 Speaker 1: life when you're starting anything new, and you can consider 727 00:36:30,440 --> 00:36:34,160 Speaker 1: after the postpartu period, you're starting new right with the 728 00:36:34,200 --> 00:36:37,600 Speaker 1: core specifically, maybe not your overhead press, but your core 729 00:36:37,640 --> 00:36:42,120 Speaker 1: has been stretched and accommodated space for a human. It's 730 00:36:42,200 --> 00:36:44,400 Speaker 1: really important to understand that the core and the pelvic 731 00:36:44,440 --> 00:36:47,279 Speaker 1: floor are connected. So you're not going to just train 732 00:36:47,320 --> 00:36:48,680 Speaker 1: your core and you're not just going to train your 733 00:36:48,680 --> 00:36:53,200 Speaker 1: public floor, right, training them together through breath work and 734 00:36:53,320 --> 00:36:56,640 Speaker 1: through certain core movements, they strengthen at the same time. 735 00:36:57,120 --> 00:36:58,680 Speaker 1: Because if you strengthen one and not the other, you 736 00:36:58,840 --> 00:37:00,640 Speaker 1: think of it like a pressure system, right, So if 737 00:37:00,640 --> 00:37:02,920 Speaker 1: you're just strengthening the center of your abs, the pressure 738 00:37:02,960 --> 00:37:04,960 Speaker 1: is gonna go down through your public floor. If you're 739 00:37:04,960 --> 00:37:07,680 Speaker 1: just doing pelvic floor work because you're concerned about peeing 740 00:37:07,680 --> 00:37:10,279 Speaker 1: your pants, then the pressure's gonna go out your belly button, right, 741 00:37:10,280 --> 00:37:12,840 Speaker 1: It's got to go somewhere, So both have to happen together. 742 00:37:13,600 --> 00:37:15,920 Speaker 1: And keep in mind that you're using your core actually 743 00:37:15,920 --> 00:37:19,680 Speaker 1: all the time. So just having good posture, carrying grocery bags, 744 00:37:19,760 --> 00:37:22,640 Speaker 1: that's all core work. Holding your baby that's core work. 745 00:37:23,080 --> 00:37:26,880 Speaker 1: So the littlest thing could be could be core work 746 00:37:27,160 --> 00:37:29,680 Speaker 1: without it seeming like you're doing a side plank or 747 00:37:29,760 --> 00:37:32,480 Speaker 1: you know, a plank, And actually those things may not 748 00:37:32,560 --> 00:37:34,560 Speaker 1: even be the most the best tools for you in 749 00:37:34,600 --> 00:37:37,799 Speaker 1: that moment, because if you're holding a plank, your your 750 00:37:37,800 --> 00:37:40,160 Speaker 1: abs may not be ready to hold you in that position. 751 00:37:40,520 --> 00:37:43,279 Speaker 1: But you can definitely hold do a farmer carry and 752 00:37:43,320 --> 00:37:46,200 Speaker 1: some like marches, and you're gonna be holding your baby anyway. 753 00:37:46,239 --> 00:37:49,879 Speaker 1: So just movement, non traditional app movements I always love 754 00:37:49,920 --> 00:37:51,840 Speaker 1: for my mom's postpartum because you're. 755 00:37:51,719 --> 00:37:53,839 Speaker 3: Gonna be doing them like they're you're gonna be doing 756 00:37:53,840 --> 00:37:54,280 Speaker 3: them anyway. 757 00:37:54,320 --> 00:37:56,719 Speaker 1: Getting up out of bed, learning how to roll over 758 00:37:56,840 --> 00:38:00,880 Speaker 1: is my favorite favorite thing for the core because you're 759 00:38:00,920 --> 00:38:03,080 Speaker 1: strengthening the midline every time you roll, and the mid 760 00:38:03,120 --> 00:38:07,440 Speaker 1: line is what gets the most stretched when accommodying baking space. 761 00:38:07,840 --> 00:38:10,359 Speaker 2: The other thing I'm hearing you say is the importance 762 00:38:10,560 --> 00:38:14,719 Speaker 2: of playing attention to the muscles as you engage that. Yes, right, 763 00:38:14,760 --> 00:38:17,400 Speaker 2: and that's totally. That's sometimes we're just like half hazardly 764 00:38:17,480 --> 00:38:19,319 Speaker 2: going through a workout. We're listening to an app where 765 00:38:19,360 --> 00:38:21,719 Speaker 2: gods what we're doing our heads in atal liss. So 766 00:38:21,880 --> 00:38:24,640 Speaker 2: if you're going to commit this time to moving your body, 767 00:38:24,920 --> 00:38:26,239 Speaker 2: try to be intentional with it. 768 00:38:26,360 --> 00:38:28,600 Speaker 1: Twenty minutes might be enough. Fifteen minutes might be enough 769 00:38:28,800 --> 00:38:32,040 Speaker 1: if you're spread really thin with having a new child, right, 770 00:38:32,120 --> 00:38:34,600 Speaker 1: or if you're spread thin in general. I'd rather have 771 00:38:34,680 --> 00:38:37,920 Speaker 1: fifteen minutes of intentional movement versus sixty minutes of like 772 00:38:37,960 --> 00:38:38,720 Speaker 1: all over the place. 773 00:38:38,920 --> 00:38:40,560 Speaker 2: I was going to say, talk to us a little 774 00:38:40,560 --> 00:38:44,120 Speaker 2: bit about as talk to us a little bit about 775 00:38:44,120 --> 00:38:48,080 Speaker 2: breaking that up, about smaller snackable movement sessions. 776 00:38:48,280 --> 00:38:50,000 Speaker 3: Yeah, okay, yeah, no, totally. 777 00:38:50,080 --> 00:38:52,040 Speaker 1: Something I'd love to do is set a timer, right, 778 00:38:52,200 --> 00:38:55,720 Speaker 1: pick two movements the push pull, or maybe it's like crawl, rotate, 779 00:38:56,320 --> 00:38:58,879 Speaker 1: So maybe your newly postpartum something I'll do. It's like, okay, 780 00:38:58,920 --> 00:39:00,399 Speaker 1: you're going to just roll and do the first part 781 00:39:00,400 --> 00:39:01,840 Speaker 1: of a Turkish get up, you're going to stay on 782 00:39:01,840 --> 00:39:03,640 Speaker 1: the ground and the first minute you're going to the 783 00:39:03,719 --> 00:39:05,600 Speaker 1: left side. The second man you're gonna do the right side, 784 00:39:05,600 --> 00:39:07,520 Speaker 1: and then maybe I'll have them do a dead bug 785 00:39:07,560 --> 00:39:08,160 Speaker 1: on the third minute. 786 00:39:08,200 --> 00:39:11,480 Speaker 3: Just do those three movements. Yeah, for twenty minutes. 787 00:39:11,560 --> 00:39:14,319 Speaker 1: And you thirty second one to one rest ratio, thirty minutes, 788 00:39:14,360 --> 00:39:17,080 Speaker 1: thirty seconds on, thirty seconds off. Doesn't have to be competed, 789 00:39:17,120 --> 00:39:19,799 Speaker 1: it does not have to be complicated. I'd want much 790 00:39:19,880 --> 00:39:22,040 Speaker 1: rather someone be intentional. Right, It's like you read a 791 00:39:22,040 --> 00:39:23,640 Speaker 1: book and you flip you read one hundred pages and 792 00:39:23,640 --> 00:39:25,879 Speaker 1: you're like, what did I just read? I'd rather you 793 00:39:25,960 --> 00:39:28,920 Speaker 1: sit down, read two or three pages, be really intentional 794 00:39:28,960 --> 00:39:30,200 Speaker 1: about it, and get. 795 00:39:30,000 --> 00:39:31,080 Speaker 3: More out of the movement. 796 00:39:31,440 --> 00:39:33,000 Speaker 1: And I know that can be really hard in the 797 00:39:33,040 --> 00:39:34,840 Speaker 1: life that we live in right now because everything is 798 00:39:34,880 --> 00:39:38,400 Speaker 1: just so fast paced. We see a million things scroll, scroll, scroll. 799 00:39:38,400 --> 00:39:41,480 Speaker 2: So understandable. Yeah, so many good takeaways from this conversation. 800 00:39:41,760 --> 00:39:46,680 Speaker 2: I think some of the most poignant ones may be one. 801 00:39:47,080 --> 00:39:50,320 Speaker 2: Everyone is different, right, so totally your best not to compare, 802 00:39:50,760 --> 00:39:54,520 Speaker 2: which is extremely so hard, extremely difficult. But if you 803 00:39:54,600 --> 00:39:57,760 Speaker 2: have the opportunity to talk one on one with someone 804 00:39:57,840 --> 00:39:59,680 Speaker 2: about what's going on in your body so that you 805 00:39:59,719 --> 00:40:02,959 Speaker 2: can the best that you can do to take care 806 00:40:03,080 --> 00:40:05,839 Speaker 2: of you. You just did a really big thing. And 807 00:40:05,880 --> 00:40:08,239 Speaker 2: that again, I love that takeaway, that this is such 808 00:40:08,280 --> 00:40:11,440 Speaker 2: a small chapter in the big, grand scheme of things. 809 00:40:11,560 --> 00:40:14,719 Speaker 1: Yeah, and I think that postpartum health has made me 810 00:40:14,840 --> 00:40:18,960 Speaker 1: such a better mom because I give my kids the grace. 811 00:40:19,320 --> 00:40:23,040 Speaker 1: Why wouldn't I give it to myself? If they're burnt out, 812 00:40:23,160 --> 00:40:24,759 Speaker 1: I keep them home from school, even if they don't 813 00:40:24,760 --> 00:40:27,600 Speaker 1: have a fever. I'm like, stay home, Like would you 814 00:40:27,600 --> 00:40:28,279 Speaker 1: go to work if. 815 00:40:28,160 --> 00:40:29,520 Speaker 3: You feel awful? You know what I mean? 816 00:40:29,520 --> 00:40:31,759 Speaker 1: Even if you're just like overloaded and stressed. Now it's 817 00:40:31,800 --> 00:40:33,840 Speaker 1: like we need to do less. 818 00:40:34,000 --> 00:40:37,200 Speaker 2: Actually, for those that want more content from you, that 819 00:40:37,239 --> 00:40:38,920 Speaker 2: want to follow along with you, keep up with you. 820 00:40:39,000 --> 00:40:40,680 Speaker 2: How do the hurdlers find you? 821 00:40:40,800 --> 00:40:43,319 Speaker 1: I love that hurdlers, I'm easy to find them at 822 00:40:43,320 --> 00:40:46,680 Speaker 1: Mossa Paris Fitness. I very much enjoy this conversation. Thank 823 00:40:46,719 --> 00:40:47,640 Speaker 1: you so much for having me. 824 00:40:47,840 --> 00:40:50,640 Speaker 2: Of course I'm over at emily A Badi at Hurdle Podcast. 825 00:40:50,800 --> 00:40:53,520 Speaker 2: Another hurdle conquered. Catch you guys next time.