New Fit 4 Two classes starting next week!

It’s that time of year again: new schools for both my kids (one in high school, one in kindergarten, OMG), and new classes for me to teach.  Next week I’m running two free trials for Fit 4 TwoStroller Fitness on Monday morning and Prenatal Fitness on Tuesday evening.  I love doing the free trials because they’re an opportunity to welcome new folks, show them what Fit 4 Two is all about and hopefully give them some take-home ideas for how to maintain or improve their fitness levels, and also to say “thank you” to repeat customers by giving them a little freebie before the new session begins in earnest.

This session is going to be a lot of fun.  We’ve had a beautiful August, and I’m really hoping the weather stays nice enough to keep Stroller Fitness outside!  In the event it doesn’t, however, we will use the gym at the community centre and do an indoor version of this mobile workout.  With any luck, we may be able to take parts of Prenatal Fitness outside, too, since it’s still light outside well into the evening.  I’m still working with some of the moms and babies who took my prenatal classes last fall.  Now I’m looking forward to seeing some new faces, and being even a small part of such an important time in women’s lives.  One of my favourite things to do as a fitness instructor is the relaxation segment that concludes every Prenatal Fitness class, where we take a few minutes to just be mindful of how we each feel at that moment, to focus without judgment on the transformations taking place in each of the women’s bodies, and to experiencing each moment fully without worrying about what came before or what we have to do next.  I like it because, let’s face it, we can all use some relaxation at the end of a long day, and because there is no better preparation for labour and birth than learning to accept and respect your body for what it is, what it can do, and what it needs in the moment.

In addition to Stroller and Prenatal Fitness, I’m also adding a new class format to the schedule this year, Tummies 4 Mommies, which I’m pretty excited about.  It’s a progressive series of classes that focus specifically on postpartum core rehabilitation. Participants will learn techniques for engaging and strengthening their core muscles from the inside out, and they’ll get handouts to take home so they can practice their technique on their own time (or not).  So many people spend so much time doing a million crunches to no avail (and actually with a potentially negative impact if they experienced diastasis recti during pregnancy or if they haven’t first strengthened their deeper core muscles):  I’m looking forward to working in a very focused way with women to help them activate the muscle groups that are really going to give them an integrated, effective approach to building a stable core, and help protect them from some of the problems that result from weak muscles in this area (can anyone say urinary incontinence? boo…). Core classes are also fun because they offer lots of opportunities to interact with the babies during the workout.  The babies are adorable, plus this takes the pressure off the moms to try and fit their exercise in between moments of fussiness as they can continue to snuggle, play or even nurse throughout a lot of the movements!  If you want to learn more about core conditioning during and after pregnancy, check out this month’s edition of Fit 4 Two’s newsletter, and remember that there are franchises operating all over western Canada, so there are lots of opportunties to join these classes. :)

Healthy Beginnings

I had the pleasure this week of being a guest speaker at a couple of Healthy Beginnings meetings, which are drop-in groups for young children, babies and their caregivers sponsored by the local health unit.  I spoke to one group in Duncan earlier in September, and two groups on Thursday in Shawnigan Lake.  I did a little demo of core work with the women (all moms except for one nanny), and checked a few for diastasis recti (everyone was good to go!).  But aside from encouraging more people to strengthen their pelvic floors, I really wanted to get two points across:  a) let them know that I’m here as a resource for them in the community; and b) emphasize the notion that fitness is holistic, and that postpartum fitness, especially, has little to do with fitting into pre-pregnancy jeans.

Let’s talk about the second point first.  I’ve written about this before here so I won’t repeat those points now.  But I was struck at the drop-ins by how much women focus on changing their size after pregnancy.  Of course I already knew this was the case, but every time I see signs of it, the red light starts to flash in my head: teachable moment!  teachable moment!  There are practical reasons to want to get back to pre-pregnancy size–the most significant of which is probably financial, as buying an entirely new postpartum wardrobe right after buying a new maternity wardrobe is an onerous expense.  But there is nothing wrong with taking time to get there, and moreover, a healthy lifestyle + time is the best formula for healthy and lasting post-pregnancy weight loss.  Anything extreme–extreme exercising, or even not-so-extreme dieting–is dangerous, plain and simple (and most likely ineffective).  

The thing is, we all know this, and beating people over the head with such information doesn’t work.  So instead, I tried to focus on the positive:  rather than telling people what not to do, I suggested what they can do to improve their health and wellbeing after baby, and to strengthen their bodies so that they can move with freedom, and with the knowledge that they are protecting their bodies from injury. Even more importantly, I tried to emphasize that they can do that without having to be away from their babies.  (Although there is nothing wrong with working out solo either–the point is, women have lots of options and they can pick and choose what is right for them at any given time.)  And I’ll tell you–it felt very good to look around the room at women’s faces and feel like they were soaking these messages in.  I know the relief I often feel when someone in a position of some authority/expertise gives me permission to be kind to myself and to follow my instincts about what is right or wrong for me as a parent, and I hope I was able to do that for some of the women there.

On the second topic: although part of my reason for going to the drop-ins was to let women know about Fit 4 Two, I had a bigger purpose in mind, and that was to let them know that there is a place they can go if they have questions about things to do with health and fitness during pregnancy, birth, and postpartum recovery.  I got involved with Fit 4 Two because I wanted to reach out to women as someone who is not a clinician of any sort, but has other kinds of information to share, and is happy to be a source of support.  Sometimes people hesitate to call on professionals when they have questions they feel are minor, or they have questions that professionals may not be equipped to answer (even the best birthy clinicians may know little about exercise physiology, for instance).  I wanted to introduce myself to the women as a fitness professional, but more importantly as their peer:  I know a lot about pre and postnatal fitness, but I’m also someone who has struggled through the pre and postnatal phases  and can lend an empathetic ear if they too are facing challenges.  So I was so glad to have the chance to go into these groups and let the women there know that they can email or call me any time with questions; if they are within my scope of practice, I’ll answer, and if they are outside it, I can help connect them with appropriate resources.  The point is that they aren’t alone, and they don’t have to pay a penny to be supported at this time in their lives, when so many women end up feeling isolated, inadequate, and often (sadly) at war with their own bodies.  Of course I’d love for them to take my classes, but it’s not about that; it’s about creating genuine relationships, and meeting women where they are, whether they are ready for and interested in a group workout or just need some basic information about how to work with their pregnant or postpartum bodies.

Oh, and I got to cuddle a newborn.  That was probably the highlight of the whole thing for me, personally.  There is nothing better than holding someone else’s newborn baby…  ;)

Fit 4 Two is back in session in the Cowichan Valley!

Well, Fit 4 Two Mid Vancouver Island is now officially back in business!  Friday and Saturday I taught two trial sessions of Stroller Fitness, one in Shawnigan Lake and the other in Duncan, to introduce the class to a new group of moms.  It was so much fun! 

First of all, the babies–the babies!  Who doesn’t love a cute baby?  It’s awesome to look out at the class and see these adorable little faces.  It’s also a really interesting challenge to learn not to be distracted by their sweetness while teaching the class. 

And the moms…I’m impressed!  There were moms ranging from 2 months to a couple of years postpartum, and all of them rocked it!  Some were more accustomed to exercising than others, but each one gave it her all, and it was exciting to get to introduce people to a new kind of work out.  My hope is that everyone came away with some new knowledge and ideas about ways of moving their bodies, which they can carry on into their lives whether or not they choose to take more classes with me. 

My goal for the next classes I teach is to do more to emphasize building and/or re-building mind-body connections.  This is such an important skill to have for everyone, but all the more so for pregnant and postpartum women–it’s crucial during labour and birth, and while trying to figure out how to move and live in a body that has just had a baby.  Our bodies change so much during pregnancy; they literally feel different to inhabit, and it takes some pretty big adjustments to work with new proportions, appreciate new capabilities, and manage new stresses and strains.  I believe really strongly in mindful, conscious movement, and pregnancy and the postpartum phase–when everything feels different, and every day is a new experience–are exciting opportunities to discover exactly what that means.  

This week I’ll be continuing with Stroller Fitness, and teaching the first classes in the Mom & Baby, and Prenatal Fitness series.  These are both studio-based classes, whereas Stroller Fitness is outdoors and mobile, combining intervals of strength training with power walking and/or cardio drills.  The studio classes this week will also use intervals, including aerobic-style cardio and work with resistance bands, hand weights, and body balls.  I’m hoping to see some of the Stroller Fitness moms at the Mom & Baby class on Tuesday, and looking forward to seeing a new group at Prenatal. 

Getting into the fall session is confirming what I already knew, which is that teaching these classes is absolutely a labour of love for me.  It is really exhilarating to work with these women, to provide an environment where they can make connections with each other, and to know that people are leaving the classes feeling better than when they came in (even if better means a little sore, lol).   I’m looking forward to another great week!

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