A woman’s body undergoes a multitude of physical changes during pregnancy. As a personal trainer, I’ve fielded a lot of questions about what’s changing and why – and what we can do about it. Here are a few of my favorites, along with a few points about how starting or maintaining a fitness routine can help. I believe it’s important for moms to understand how and why her body is morphing to create life, and how exercise can be beneficial. (Read the sequel: Mom’s New Postpartum Body: From the Baby Blues to Kegel’s, A Few of My Favorite FAQs.) Why do I feel bloated? One of the earliest changes ..read more

Congratulations, you’re pregnant! Now you might be wondering if and how your exercise habits should change. Did you know medical experts agree that pregnant women free from any obstetric and medical problems should participate in 30 minutes of moderate intensity exercise on most, if not all, days of the week? That might seem a like a lot, but  research shows prenatal exercise will benefit both you and your baby. We selected our top 7 prenatal exercises to help you get started and to continue through all three stages of pregnancy. *Be sure to get clearance from your health care provider ..read more

A few clients recently shared me that they are expecting again. These mamas are regulars in AMC’s Fit & Fab Small Group Postnatal training sessions. The questions they have asked are very common and important as they have concerns about how their exercise routines will effect their baby. I’m sharing our dialogue to help you navigate your own concerns: Q: I’m about 6 weeks pregnant, so it’s very early. I have some questions as I re-think my exercise routine. When does it make sense to switch to AMC’s prenatal classes? I’m guessing part of this depends on how I’ve been feeling, whic ..read more

There is an abundance of conflicting information about exercising during pregnancy. I’m here to bust the misconceptions and share the facts about prenatal exercise. Here are the top four misconceptions I commonly hear from clients regarding prenatal exercise:   1. Keep your heart rate UNDER 140bpm while exercising There ONCE was a guideline–in 1984–from the American Congress of Obstetricians and Gynecologists (ACOG) that stated pregnant women should monitor their heart rate response while exercising. This guideline was revised in 1994. FACT: There are many variables that will affect an ..read more

A new, nine-week postpartum client expressed to me that she feels heaviness in her pelvis. She already had her six week follow-up visit—receiving permission to resume all regular activities and exercise—and her obstetrician said her discomfort was ‘normal’ and to give her body time to heal. Sounds counterproductive right? She assumed this is typical postpartum discomfort, that’s what the doctor said…and it’s her first baby, she doesn’t know otherwise. This heaviness is not normal nine weeks postpartum, but rather a side effect of childbirth that needs to be addressed. Cosmopolita ..read more

Childbirth is the most challenging athletic event most women will ever experience. If we do little to prepare the body for the immediate physical tests of motherhood, we often suffer from a postpartum recovery that is dominated by low back and mid back pain, hip and pelvis instability, pelvic floor weakness, lack of energy or depression. Preparing your body physically for the demands of childbirth is the essential component to not only empower your pregnancy and childbirth experience, but set you up for a quick birth recovery so you can handle the demands of motherhood. Photo credit: The Tumm ..read more

Last year I shared with you Brienne’s postnatal journey and how she transformed her body while training with Active Moms’ Club after her first pregnancy. (Read her initial blog post here.) Fast forward to June 2018, and Brienne is now 30 weeks pregnant with her second baby. Her prenatal fitness journey is an impressive one—she is even in awe with what she has accomplished physically during this pregnancy.  For the last two+ years Brienne has been consistently training twice a week in AMC’s Fit & Fab Small Group Training sessions. When she found out she was pregnant in January, she con ..read more

Medical experts agree that pregnant women who are free from any obstetric and medical problems should participate in 30 minutes of moderate intensity exercise on most, if not all, days of the week. Even if you have not exercised prior to becoming pregnant, you can still receive benefits throughout your pregnancy. So to help you learn why prenatal exercise is so important for mom AND baby, we’ve compiled the top 10 benefits of exercise, and will help you get started with a regular exercise routine. Exercise Benefits for Mom Increases mom’s energy Promotes a healthy pregnancy for w ..read more

Prenatal exercise is extraordinary because the benefits of exercise reach beyond just mom. Studies show that physically active moms-to-be give babies a head start on heart health. Exercising during pregnancy might be the earliest intervention strategy available to you for improving your child’s heart health after birth. The benefits of prenatal exercise was topic of conversation during AMC’s training session last week. One of our moms reported that she had a non-stress test earlier in the day because she is 37 weeks and 40+ years old. The nurse was impressed that in just 10 minu ..read more

My mission is simple, I’m here to share a variety of useful information and opinions on all things related to Mom’s world. From the best pregnancy exercises to prep you for delivery, to postpartum experiences that run the gamut from postpartum pain to an abdominal wall separation, to simple steps to get your body back after delivery. AMC’s blog has covered a lot of topics. Below are YOUR favorite, most read blog posts in 2016, and there is much more to share with you in 2017! If you are not already subscribed, add AMC’s blog to your feed by simply entering your email addres ..read more