by Sara Haley | Oct 4, 2022 | Fitness & Nutrition, Mental Health, Pregnancy
**This is a classic Informed Pregnancy article repost
“When I refer to feeling ‘sexy’ during pregnancy, what I mean is accepting and enjoying your pregnant body. Not only are you undergoing the amazing task of growing a child, but you have the opportunity to flaunt and move the most womanly assets you have – your breasts, belly, hips and butt. Instead of ignoring them or hiding them away, get off the couch and find ways to make those body parts look and feel good. Freedom to move without any inhibitions is sexy.”
Empowerment
“Empowerment” is not just a buzzword. It feeds our self-esteem, our confidence, and our identities. I think that’s why motherhood changes so many of us for the better. While parenting always has its challenges, it can also make us feel strong, feminine and joyful, all at the same time.
Another thing that has always given me a feeling of empowerment is exercise. I would never say that exercise is equally empowering as bringing new life into the world, but working out does fulfill my desire to feel strong, sexy and happy.
Before you roll your eyes and turn the page, let me define what I mean by exercise. I’m not insinuating grueling hours at the gym (unless that’s your thing, in which case, go for it!) For me, exercise means waking my body up, keeping my muscles alive and enjoying the ability to move.
I’m a pre and postnatal exercise specialist and as I write this, I’m 35 weeks pregnant with my second child. I’ve always preached that every pregnancy is different, and now I know that for sure. With my son, I had no pain, no bothersome symptoms, and was still doing jumping jacks on the day he was due (He made his debut ten days later.) This pregnancy has been a different ride in many ways, and no, I don’t think that necessarily means I’m having a girl. I just think I’m three years older and my body is coming from a different place, or perhaps this baby simply has his or her own unique needs, just like all of us! Despite the differences in my pregnancies, one need has not changed for me; I’m still determined to keep my body fit and healthy so that I can have the best possible pregnancy, labor and birth, as well as an easier postnatal recovery.
Instagram is where the info is! Follow Dr. Berlin for updates on Informed Pregnancy content!
When I created a DVD fitness program for pregnant women, I had three main goals in mind. The first was to include exercises that allowed expectant moms to feel and be strong. Secondly, I wanted to inspire and motivate pregnant women with movements that made them feel womanly and sexy. Finally, I wanted to create fun routines so moms-to-be would smile, laugh and enjoy their workouts. I believe the combination of these three powerful elements – strong, sexy and fun – is the perfect recipe for an empowered workout, body, and life.
FEEL STRONG
A strong body and mind are essential for a successful labor. I’m sure all expectant mothers would love to feel the strongest and healthiest they’ve ever been when they go into labor. Lunging to keep your legs and butt strong, stretching your back and chest to release tension and stay limber, and elongating your limbs to work your balance and core are some of the best ways to keep your body safe and strong through your pregnancy.
FEEL SEXY
When I refer to feeling ‘sexy’ during pregnancy, what I mean is accepting and enjoying your pregnant body. Not only are you undergoing the amazing task of growing a child, but you have the opportunity to flaunt and move the most womanly assets you have – your breasts, belly, hips and butt. Instead of ignoring them or hiding them away, get off the couch and find ways to make those body parts look and feel good. Freedom to move without any inhibitions is sexy. Why not put on your favorite maternity dress and go for a walk outdoors somewhere that you love? Feel the sand or the soft grass between your toes, enjoy the breeze blowing through your hair, and hold your baby bump close. Be proud of your amazing body!
HAVE FUN
As you progress through your pregnancy, movements that once seemed fun and enjoyable may start to feel awkward and uncomfortable. Rather than getting frustrated, I’ve found the best way to handle this challenge is to work on changing your state of mind. Working out during pregnancy should not be about burning calories, looking a certain way, or sweating your butt off. Instead, focus on just moving your body each day and finding ways to stay active and have fun.
If traditional workouts aren’t for you, just do something active that makes you smile – head to the beach, run and play with your older children or the family dog, hold hands with your spouse or partner, and enjoy being fully present in the moment. After all, no matter how many children you already have, a new arrival changes everything!
I wish you a healthy and fit pregnancy and a joyful introduction (or re-introduction!) into motherhood.
Check out this episode of the Informed Pregnancy Podcast featuring Sara Haley!
Sara Haley is a fitness expert who specializes in pre- and postnatal exercise. Drawing on more than twenty years of fitness and dance training, Sara has developed her own brand of fitness DVDs, The Daily Sweat®, which includes her award-winning prenatal workout program, Expecting More®. Follow @SaraHaleyFit on Facebook, Twitter and Instagram.
by Natalie Pulvino | Jul 28, 2022 | Fitness & Nutrition, Pregnancy
“Yoga is beneficial at every age and stage of life, but can be especially grounding during seasons of change. The practice helps us slow down, listen to our bodies, shift our gaze inwards, and take good care. It generates compassion and connection and can support the release of stuck energy and emotions.”
Big Changes
The process of growing and birthing new life into this world can be transformational and deeply meaningful for many folks. The months spent preparing for a baby’s arrival are often filled with celebration, family, glowing skin, new products, tiny clothes, and special moments. But while all this is wonderful and tempting to focus on, the reality is that becoming pregnant is a major medical change for a woman, one which involves significant physical, social, mental and emotional transformations. And such changes in one’s body, environment, and lifestyle can be the source of stress, anxiety, and the provocation of new or existing mental health conditions.
Unfortunately, one in five women experience increased stress, anxiety, depression, bipolar disorder, or other mental health conditions during the perinatal period, and 75% of women experiencing symptoms go untreated (Maternal Mental Health Leadership Alliance). It’s important to note that 40% of Black mothers experience mental health conditions and are twice as likely as white mothers to suffer (MMHLA). Adverse mental wellbeing not only impacts maternal health, but can significantly affect fetal health. Increased anxiety, stress, and depression are linked to neurodevelopmental delays, low birth weight, and even premature birth (Corrigan, L., Moran, P., McGrath, N.). This is why comprehensive and preventive care is extremely important. Expecting mothers need tools, resources, and support to navigate their changing bodies and mental landscape.
Yoga Can Help
Although I am not certified in prenatal yoga specifically, my years of teaching experience and research have taught me that yoga is a fantastic tool for both physical and mental prenatal support and is safe to do, or try for the first time, during pregnancy. Yoga is beneficial at every age and stage of life, but can be especially grounding during seasons of change. The practice helps us slow down, listen to our bodies, shift our gaze inwards, and take good care. It generates compassion and connection and can support the release of stuck energy and emotions. The physical and mental practice incorporates breathing techniques, somatic movements, and body awareness to generate equilibrium. Many experience the “yoga high” after completing a session, and interestingly, there is science to explain this.
Check out this related episode of The Informed Pregnancy Podcast: https://bit.ly/3Su4w9z
Mind-body exercises like yoga can significantly reduce cortisol levels and quiet one’s mind, leaving them more connected to themselves, their body (and baby), and the present moment. Consistent practice reportedly results in improved stress levels, sleep, quality of life, and autonomic nervous system functioning, all of which can help relieve physical pain, emotional turmoil, and support a shorter, less painful labor or birth experience. This can increase the likelihood of a healthy baby and a healthy mom (Corrigan, L., Moran, P., McGrath, N.).
Mental and Emotional Benefits
Many expecting mothers come to me for yoga hoping to prepare their bodies for labor; they’re experiencing tight hips, shoulders, low back pain, general fatigue and discomfort, and want to feel they’ve done all they can do to prepare for childbirth. But what I typically notice during my sessions is that while women are benefiting physically from yoga, they’re experiencing the mental and emotional shifts just as much. Planning for a baby can be overwhelming, and beyond that, hormones are fluctuating at an all time high. Expecting moms may feel unusually tender, emotional, and uncentered. Having time to get quiet, slow down, tune in, and connect can offer women an essential reprieve from the list of to do’s and what if’s running through their minds. Our physical health is closely connected to our mental health; building mental resilience through a practice like yoga can help sustain you during physically challenging moments.
In order to ensure this connection happens, I like to start prenatal yoga sessions with a short meditation. A few minutes to consciously arrive in the practice can help one land in their body. From there, I typically guide clients through a brief breathing exercise. Box-breathing, where you inhale, hold, and exhale for the same amount of time (I usually cue 4 seconds), regulates the autonomic nervous system, creating a sense of calm (healthline). Once connected to their breath, I begin incorporating small movements before getting into the heart of the practice.
Starting pregnancy yoga
For women who have developed a consistent practice prior to becoming pregnant, it’s safe to continue (under doctor’s guidelines) a mostly regular practice, with a few exceptions. But if you’re trying yoga for the first time while pregnant, take it slow and easy. Yin Yoga or a slow-flow style class will give you all the benefits I’ve described above, without putting too much stress on your body. It’s also important to be aware of how you’re feeling each day you step onto your mat – if you’re slightly dehydrated you may become light headed with a lot of movement, so it’s best to stick to seated postures. You’ll likely find a range of do’s and don’ts when it comes to prenatal yoga. In general, avoid twists in the first trimester and anything that compresses or strains your lower abdomen throughout pregnancy. Take time to find an instructor that you trust and vibe with, and always check in with your body to honor your needs for that day.
Remember, a yoga instructor is just that – a yoga instructor. You know your body best and may even have heightened intuition while pregnant. Give yourself trust and grace, and always check with your healthcare provider before trying new exercise.
For more help with preparing for baby before baby comes, check out The AfterBirth Plan by Dr. Alyssa Berlin, an online course you can take at your own pace: https://informedpregnancy.teachable.com
Natalie is a certified vinyasa yoga instructor and integrative nutrition health coach living in Los Angeles, CA. Interested in bridging the current medical system with the holistic health world, Natalie is pursuing a Master’s in Public Health where she will focus her studies in community health, mental health, and maternal and reproductive health.
Alongside her love of yoga and mindfulness, she enjoys running, swimming, reading on the beach, and cooking meals with friends and family. Learn more about her work by visiting her website: nataliepulvino.com.
Citations:
Corrigan, L., Moran, P., McGrath, N. et al. The characteristics and effectiveness of pregnancy yoga interventions: a systematic review and meta-analysis. BMC Pregnancy Childbirth 22, 250 (2022).
https://doi.org/10.1186/s12884-022-04474-9
https://www.healthline.com/health/box-breathing#benefits
https://www.mmhla.org/factsheets/
