We’re lucky enough to have not one, but two FHITpros currently in the pre/postnatal stage, and they’re opening up for a special Q&A to share their firsthand experiences and expert insights. Alex welcomed Baby Dylan back in March, and Riley is expecting a Baby Girl this summer! From navigating training during pregnancy to rebuilding post-baby, they’ve lived it and studied it. Whether you’re a new mom, expecting, or supporting someone who is, don’t miss their take on sweating smart during one of life’s biggest transitions. Because when it comes to motherhood and movement, these two know their stuff 💚.
Tell us a little about where you are in your pre/postnatal journey.
Alex C: About 8 weeks post-partum.
Riley O: I am 25 weeks pregnant!
What are some of the benefits of pre/postnatal strength training?
AC: I truly believe that not only did it help me during birth, which, especially the pushing part felt like a workout, but it also helped during my recovery. I feel like I recovered faster because I didn’t stop working out and using my body. My core, my legs, and my arms are all being used on a daily basis parenting. Strengthening them right up to when I delivered has been extremely beneficial postpartum. Not to mention the mental strength it gave me during the whole experience.
RO: Giving birth is a physically demanding event and strength training helps prepare you for that. It can also help improve sleep, energy levels, and overall comfort during pregnancy. While every pregnancy is different and there are so many factors that are out of our control, I do feel like strength training and an active lifestyle in general has helped me feel more energized and comfortable through my pregnancy so far. Also, like Alex has said, strength training can lead to quicker recovery postpartum and prepare you for the daily demands of parenting.
What are some of the benefits of pre/postnatal HIIT Training?
AC: Endurance! Pregnancy and postpartum are exhausting and HIIT training preps you to handle that endurance-wise.
RO: Labor is essentially one big Interval workout & HIIT helps build your endurance for that.
Bust one myth about pre or postnatal fitness…
AC: There are a TON but I’ve heard not lifting over 20 pounds. Unless your doctor specifically tells you not to for a reason (high risk, etc.), there is no reason to not lift heavy/what you feel comfortable with!
RO: There are so many out there! I have also heard the myth about not lifting over 20 pounds and echoing what Alex said, it is actually incredibly beneficial to you and your growing baby to lift and strength train during pregnancy. Another prenatal myth is that you shouldn’t let your heart rate get above 140bpm when exercising, which comes from outdated recommendations from the 80s. The best thing to do when doing HIIT and cardio is to listen to your body’s cues. If you feel good, it’s totally OK to push yourself, but be aware – if your body is telling you it needs a break, listen and take it.
How did your workouts change during each trimester, if at all?
AC: At first I was nauseous and so tired, so I definitely listened to my body and worked out a little less due to that. During my second trimester, I felt way better and stronger and the third trimester was like first where it was all about listening to my body and what it could handle. Fhitting Room and strength training had prepped me though to be able to workout the entire time with modifications that were functional and helpful.
RO: So far I’m only in my second trimester. I got lucky that during my first trimester I didn’t get very nauseous so I was able to work out like I did pre-pregnancy. So far during the second trimester I have been focusing on my core engagement during all exercises because I have felt my center of gravity shift. While I feel really strong, certain exercises are definitely starting to feel different!
What are some of your favorite pre and postnatal exercises?
AC: I love a weighted carry or march to replace a hollow hold or sit up, etc.
RO: I am loving heavy goblet squats at the moment and anything in the single arm suitcase or rack position. It makes me engage my core so much and also is great preparation for the everyday movements I’m looking forward to postnatal (holding my baby in one arm, carrying the car seat, etc.).
Which movement patterns (hinge, squat, push, pull, etc.) did you prioritize during pregnancy and why?
AC: I really focused on core engagement in all of these movement patterns. I didn’t want to lose that strength and knew I’d need it to also help with the pelvic floor connection. I used squats/prying squats a lot to warm myself and hips up, seeing that they would definitely get a little stickier as I gained weight.
RO: Every movement pattern is so important during pregnancy so I’m focusing on them all. Right now in all of the different movement patterns, I’m paying close attention to any abdominal “coning” (a visible raised area in your midline). If I see any signs of coning, especially in planks and pushing exercises, I’ll immediately modify the exercise.
How did movement help you physically or mentally after giving birth?
AC: It helped with both. I really still could connect to my body and core which is especially helpful with everyday things like picking up your child or sitting up with them off of your couch. I swear that so many people struggle with the small things like that due to not moving much during pregnancy. I have definitely felt weaker from taking a 6-week hiatus, but I have never felt weak or like I can’t do daily tasks. I got to really enjoy my time with my newborn and movement pre-birth is definitely a reason why I feel really good now.
What’s the most common question you get from expecting mothers/moms looking to get back into fitness?
AC: Is it dangerous? Do I need to do low impact, etc.? It’s not dangerous, obviously unless your doctor advises otherwise. However my advice here is rip the band-aid off and get back into it. It’ll help you mentally and physically BUT give yourself grace and start slow + light and work your way back to where you want to be in time. You just did something incredible and so strong, take your time working your way back there is NO need to “bounce back.” I like to say build back because it’s one block at a time and there is no race. Everyone’s body is going to recover differently and you need to listen to your body and what it needs first and foremost. Movement is medicine for sure but take it slow.
RO: The most common question we hear is, “Is it safe?”. There is so much fear and uncertainty surrounding pregnancy. We are told a million things we should or shouldn’t do and we all want so badly to do everything right! My answer is not only is it safe, but study after study proves that movement is one of the best things you can do for yourself and your baby both physically and mentally.
What advice would you give to expecting moms who want to keep moving?
AC: Do it! Don’t listen to the noise and random peoples’ advice. Listen to yourself, your instincts, and your doctor.
RO: There’s so much judgement out there and ill-informed opinions. Tell your doctor, your trainers, and your FHITpros your goals of staying active and they will no doubt support you and give you the tools to keep moving!
What would you say to someone feeling nervous about getting back into fitness after having a baby?
AC: Ask anyone who works here any question or talk to them about this because we all will hold your hand and help you through it. I was nervous certain things in my body felt different but I trust every instructor (including myself) to be able to modify and help me vs anyone having to figure out things for themselves. It is nerve wracking – embrace it and know that endorphins are real and movement is medicine.
RO: Be kind to yourself and remember it is a journey that takes time! Showing up for that first workout can be the scariest part, but know that we are blown away by your strength and are here to help you every step of the way. Meet your body where it’s at and remember that forward is a pace.
Which mobility or activation drills can help moms feel most supported during their return to fitness postpartum?
AC: There are so many but specific ones that are helping me are shoulder openers (I’m breastfeeding/carrying a newborn everywhere) and my ankles got a little funky during pregnancy, so I’m doing some band work and calf raises to rehab.
RO: Deep breathing and pelvic floor activation through dead bugs, bird dogs, and hip bridges can be a great starting point for building back your mind body connection and core awareness, which will serve as the foundation for all your movements in daily life and in the gym.
Did you know that most of our FHITpros are pre and postnatal educated? They are here to help you on your journey. Check out their bios here and book your next class with confidence.