Pre and Post Natal Specialist

What is a Pre and Post Natal Specialist?

A Pre and Post Natal Specialist is a certified Personal Trainer who has completed further studies to allow them to work with expectant and postpartum women. Contrary to what many people believe or assume, a Personal Trainer is not required to have any knowledge or understanding of pregnancy or recovery. With most Personal Trainer certifications, the process of pregnancy is rarely mentioned, if at all. Therefore, if you are training already or looking at starting, for your safety, as well as your baby’s, it is highly recommended that you only work with a specialist in this field.

Pregnancy is an incredible time with lots of changes happening in your life and in your body both during and after pregnancy. Being active and exercising is a great way to help manage those changes and mitigate the negative effects that can often prove quite challenging. Although historically there was a lot of negativity around exercising during pregnancy, more research and data has lead to undeniable evidence that the positives far outweigh the cons.

With that being said, there is a lot of ambiguity surrounding what is considered safe, with the internet only adding to the confusion. It is absolutely true that considerations and adaptations need to be made based on where you are in your pregnancy and that certain exercises and positions can be harmful. This is why it is important that you work with a Pre and Post Natal Specialist or a specialist in this area.

It is vital that any exercise undertaken takes the trimester specific changes in your body into account. In addition to the fact that certain exercises and positions are not advised during different phases of pregnancy, generic exercises are simply not allowing you to get the most out of your training. I do not know about other Pre and Post Natal Specialists, but I do know that I personally create specialised programming to not only prepare your body for giving birth, but also to replicate the kind of activities associated with parenthood; such as pushing a pram, leaning over a cot, lifting a baby carrier and holding your baby. This type of programming has already helped so many mothers who have worked with me  through their journey and continues to benefit them throughout parenthood.

Frequently Asked Questions

Find the answers to common questions about Pre and Post Natal Training.

The more active and fit you are during pregnancy, the easier it will be for you to adapt to your changing shape and weight gain. There is evidence that active women are less likely to experience problems in later pregnancy and labour. It provides benefits such as reduced back pain, decreased risk of gestational diabetes and preeclampsia, and fewer issues with constipation. Exercising after the baby is delivered is beneficial as well, helping to boost your energy levels, aid in the loss of “baby weight,” and strengthening your core muscles.

Benefits of Pre and Post Natal Training:

  • Helps you cope better with pregnancy and labour
  • Decreases your risk of gestational diabetes, pre eclampsia and caesarean delivery
  • Promotes healthy weight gain during pregnancy
  • Helps you recover faster after giving birth
  • Improves cardiovascular fitness and strengthens your heart and blood vessels
  • Can reduce anxiety, stress and improve mood
  • Improves sleep
  • Eases constipation
  • Reduces back and pelvic girdle pain
  • Helps you lose the baby weight after your baby is born

At the same time, certain exercises and physical activities should be avoided during and directly after pregnancy.

If you are having a healthy pregnancy and your doctor or midwife have not told you to avoid exercise, it is safe and advisable to continue or start exercising at this time.

Ideally, pregnant women should get at least 150 minutes of moderate-intensity aerobic activity every week. An aerobic activity is one in which you move large muscles of the body (like those in the legs and arms) in a rhythmic way. Moderate intensity means you are moving enough to raise your heart rate and start sweating. You still can talk normally, but you cannot sing.

Examples of moderate-intensity aerobic activity include brisk walking and general gardening. You can divide the 150 minutes into 30-minute workouts on 5 days of the week or into smaller 10-minute workouts throughout each day. Two sessions per week should include strengthening activities involving all major muscle groups. If you are new to exercise it is important to discuss exercise with members of your healthcare team during your early pregnancy visits. If your healthcare professional says you are safe to exercise, it is best start out slowly, and gradually increase your activity. Begin with as little as 5 minutes a day and keep increasing the duration slowly until you can stay active for 30 minutes a day.

Women with the following conditions or pregnancy complications should not exercise during pregnancy:

  • Certain types of heart and lung diseases
  • Cerclage
  • Being pregnant with twins or triplets (or more) with risk factors for preterm labor
  • Placenta previa after 26 weeks of pregnancy
  • Preterm labor during this pregnancy or ruptured membranes (your water has broken)
  • Preeclampsia or pregnancy-induced high blood pressure
  • Severe anemia

Adapting to pregnancy and parenthood can be quite challenging without the extra task of worrying about the type of exercise you should and shouldn’t be doing. Working with a Pre and Post Natal Specialist can help reduce your load and free up some of your energy for other things. Services are available in person, online via Google Meet as well as through my mobile app.

If you have questions or want to get started, schedule a free consultation below with no obligation.

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