Debunking Two Common Myths About Prenatal Exercise

If you’re pregnant and looking to stay physically active, you’ve probably come across a lot of information about exercise during pregnancy, some of which can be confusing or even misleading. In this article, we'll focus on two of the most common misconceptions that frequently appear in searches and provide you with accurate, up-to-date information based on guidelines from the American College of Sports Medicine (ACSM) and the American College of Obstetricians and Gynecologists (ACOG).

Misconception #1: "You shouldn't start exercising if you weren't active before pregnancy"

One of the most persistent myths about prenatal exercise is that if you weren't physically active before pregnancy, you shouldn't start during pregnancy. This misconception can prevent many moms-to-be from reaping the benefits of exercise during pregnancy. Back in the day guidelines were much more conservative out of caution and frankly because the research just hadn’t been done. However, both the American College of Obstetricians and Gynecologists and the American College of Sports Medicine encourage people with uncomplicated pregnancies to engage in regular physical activity, regardless of their pre-pregnancy fitness level. These expert obstetric and exercise organizations are very clear about the benefits of prenatal exercise which include preparing your body for the physical demands of pregnancy and childbirth, better weight management, reduced risk of gestational diabetes, and enhanced mental well-being.

You might find that pregnancy it’s an ideal time for you to start an exercise program. It’s a time in your life when you’re pausing to think about wellness, consider your health, and begin to adapt your habits and schedule. Exercise and physical activity can be incorporated into those thoughts and you can begin to prioritize physical activity as you make changes.

If you are new to exercise or haven’t been exercising consistently, the first step is shifting your mindset. Exercise should be used to support your pregnancy, so past exercise goals or routines may not apply to this stage of your life. Secondly, when you’re ready to get started, you should approach it as a gradual progression. This means little by little you’ll increase the duration of your workouts, the intensity, and the challenge level of exercises. You can begin with as few as 5 minutes of mobility each day and move toward being physically active for 30 minutes most days of the week. 

As always, your healthcare provider should be your resource if you’re concerned that you have complications or contraindications to exercise. However, if you have a healthy and uncomplicated pregnancy, I’d like you to get moving!

Misconception #2: "You should keep your heart rate below 140 bpm while exercising"

Another common misconception is the outdated guideline that pregnant women should keep their heart rate below 140 beats per minute (bpm) while exercising. This advice, once widely promoted, is no longer supported by ACOG or ACSM. No one "target" heart rate is appropriate for all pregnant moms.

Instead, both ACOG and ACSM recommend that pregnant women engage in moderate-intensity exercise, which can be gauged by the "talk test" – being able to carry on a conversation while exercising, but not being able to sing. This level of intensity typically corresponds to a heart rate of 60-80% of your maximum heart rate, which varies depending on your age and fitness level. However, this guidance is not a “maximum” and it is not to create fear of going over that moderate intensity. Many elite athletes work at higher intensities, and research shows that HIIT exercise is safe for moms and babies. So rather than focusing on or fearing the heart rate, or number, focus on getting your body moving at a moderate intensity.

Hopefully, these two misconceptions about prenatal exercise will continue to dissipate so more moms embrace physical activity during pregnancy. By understanding that it's safe and beneficial to start an exercise program during pregnancy, even if you weren't previously active, and by focusing on moderate-intensity exercise rather than a specific heart rate limit, you can confidently use exercise as a tool in your prenatal care plan. Use the power of exercise to feel strong and confident throughout each trimester!

If you’re looking for tips to get started, download 5 Tips to a Strong Core.

The Rise of the Active Mom Movement

If you're reading this, chances are you're part of the powerful movement of moms committed to exercising through pregnancy and beyond. You should feel empowered and proud to be part of this growing revolution. I recently presented at a global conference for the fitness industry and shared information on trends, challenges, and opportunities. I thought you might be interested to see what’s happening in Mom Fitness too!

A Glimpse at Mom Fitness Today

I’ve been fortunate to witness just how many moms are prioritizing physical activity and fitness during and after pregnancy. At Active Mom Fitness in Philadelphia, PA we use functional strength and core training as a tool so that moms can comfortably adapt to the body’s changes during pregnancy and safely return to physical activity after having a baby. It’s evident with apps like Peloton adding natal options, and the number of elite athlete moms competing during and after pregnancy, that exercise and sport during and after pregnancy is here to stay.

Unfortunately, the fitness industry hasn’t quite caught up with this demand. Maternal exercise researchers are moving us forward, but we’ve gone years without sufficient prenatal or postpartum-specific studies to inform exercise programs, especially when it comes to more vigorous activity and sport. There is a recent study that I hope fitness professionals get their hands on. Researchers show that both the mother and the fetus can tolerate high-intensity exercise (they did 10, 1-minute intervals at 90% or more of their maximum heart rate). Of course, every pregnancy is different, and your individual fitness level, abilities, and pelvic floor muscle tolerance matter. But isn't it motivating to see more evidence backing this up so you can feel safe doing the activities you enjoy?? I hope maternal researchers continue to push this field so that moms have evidence-based exercise programs to follow through motherhood.

A stat that I hope improves is that up to 60% of pregnant mamas aren't getting adequate exercise guidance from their doctors. Although doctors are not trained in exercise prescription, with collaboration between obstetricians and qualified pre/postnatal exercise specialists this gap can be closed. Moms don’t deserve to feel overwhelmed and alone navigating exercise through motherhood, we have enough on our plates! The increased awareness through professional athletes competing and moms like yourself demanding more support will help our cause, but there is still work to be done.

It’s Not Easy

Despite this movement toward more exercise and activity through the stages of motherhood, moms face very real barriers. You may have to deal with mixed messages about exercise. One day it's "put your feet up," and the next it's "slay your bounce-back goals!" You have misguided influencer narratives to contend with and old-school thinking to debate.  

One element that I always educate fitness professionals about in my continuing education courses is the fear factor. If you've ever felt intimidated, anxious, or confused about working out during or after pregnancy, you're not alone. For many a difficult conception journey, traumatic birth experience, or even mom guilt can enhance anxiety and fears around exercise and you may need support to navigate those feelings.

And of course, there are always the obvious challenges like fatigue, aches, nausea, and the whole life-changing experience of new motherhood thing. That is where a community like Active Mom Fitness can be helpful. You’re motivated not just by your personal trainer, but getting practical suggestions and support from moms going through the same experience. Additionally, every exercise class or session is designed with those factors in mind. Trust me, as a mom myself and after working with hundreds of moms, “I get it” and I want to help you get through it so that you can exercise until your due date, and feel confident getting back to physical activity after having your baby!

What Was The Point of This Article

I just wanted to let you know that: 

1. If you’re continuing to set goals, seek support, and keep moving then you’re part of this amazing growing movement of Active Moms and you should be proud. 

2. Based on the research, the field of pre/postnatal exercise and sport is growing, but we’re not where we need to be. However, when it comes to healthcare and fitness, work with people who are seeking updated evidence so they can provide you with the best support

3. There will always be challenges. Know it’s a journey through motherhood and it doesn’t have to look perfect. Find someone who can help you navigate the challenges and sift through the noise.

Let’s keep moving, moms! 

If personal or group training doesn’t work for you, know that the self-paced library is building and I’ve taken the approach that I use in the studio and put it into digital step-by-step programs so moms in or outside of Philadelphia, PA have access to quality programs designed just for moms!

If you’re just getting back to exercise after having a baby (6 weeks to 6 years out!) try this self-paced core progression. If you’ve just finished pelvic floor PT, transition back to exercise with this program (2 coaching sessions included!).

Have You Been Cleared for Exercise?

If you’re currently pregnant and have been consistent with exercise, you’re probably already planning your return to exercise postpartum, especially if exercise has always been a part of your life. I know most of my clients who have continued to stay active during pregnancy have goals to return to fitness as soon as their doctor gives the OK postpartum.

If you’ve recently had a baby, you may be awaiting your postpartum appointment to find out if you are “cleared for exercise”. Getting cleared for exercise can feel liberating if you’ve been missing that sense of control over your body. However, it’s important to understand what being cleared means as well as how to return to physical activity after pregnancy.

What Does "Cleared for Exercise" Mean?

Being cleared for exercise is your doctor’s medical opinion that you are physically ready to start increasing physical activity, or that it’s generally safe for you to exercise. This typically happens at your 6-week postpartum check-up, but if you’ve had complications like tearing or are recovering from a c-section, that may happen a bit later. 

In other words, your doctor will either tell you it’s safe, or that it’s not. Which, don’t get me wrong is important information. You shouldn’t begin to increase physical activity or exercise if you have contraindications. However, the trouble with the yay or nay approach is that it’s one size fits all. Postpartum exercise clearance usually comes with the advice that you should ease back into it and listen to your body. This is not inherently bad advice, but it’s pretty subjective and doesn’t educate you on what a proper progression looks like, or why easing back into it is essential. Fortunately for you, if you’re reading this, you probably already have an understanding that there are important considerations when returning to exercise after having a baby. In the rest of this article, I’ll provide you with tips and strategies to guide you in your return to fitness.

What do the postpartum exercise guidelines say?

At the time of this article (12/2023), postpartum exercise guidelines have not been published. BUT, there is encouraging news that they’re finally in the works and should be released soon. I’ll link to them when they come out, but in the meantime, I’m going to provide you with some tips inferred from the research that exists, my background in exercise science, as well as the practical experience I have working with pregnant and postpartum moms.

Do you need to see a pelvic floor physical therapist or postpartum exercise specialist?

The ideal answer is yes, it would be great if everyone was able to receive personal guidance from a professional after having a baby. The more realistic answer for most people is that it depends. If you have any concerning symptoms like incontinence, pelvic or back pain, abdominal separation, or others then I strongly encourage you to see a pelvic floor physical therapist as a starting point. If you live in a major city there are probably those that accept insurance, as well as cash-based, but you should be able to see someone. Additionally, if you are concerned about excessive fatigue, anxiety, or depression, I’d also recommend seeing a professional before beginning a structured exercise program beyond general physical activity. If you were not active during pregnancy or you’re new to strength training or core exercises, a postpartum exercise specialist can save you a lot of time and energy in the long run by helping you determine which exercises are best for you.

Time for the Tips

Aerobic

The general physical activity guidelines for adults recommend 150 minutes per week of moderate or moderate-vigorous physical activity, with activity occurring on most days. The postpartum guidelines may skew a bit, but will not be drastically different. In any case, that duration and intensity is what you’re working up to and not where you’re starting. For most moms that I’ve worked with, getting out and pushing the baby in the stroller for 10-20 minutes every day is a great starting point. Walking is great because you can still spend time with your baby, being outside may boost your mental health, it’s a low-impact activity ensuring you’re not stressing your healing pelvic floor too soon, and it’s a trackable activity that you can strategically progress to longer durations, distances, and intensities. 

Strength

Here’s where I plug the method I developed called the Core, Function & Fitness approach. The idea is that the core is the foundation of fitness and where you should prioritize your efforts. During the postpartum period, this most often means addressing any pelvic floor concerns and coordinating breath with your deep ab muscle activation. Initially, this could be through pelvic tilts or heel slides but can progress to exercises like the deadbug. After you’ve made some progress in core strength and function, you can add in functional strength training. So this might mean you’re spending 5-10 minutes on isolated core exercises and then doing a full body circuit focusing on muscles you need to move through your day pain-free, as well as the major movement patterns. For example, lengthening chest muscles and strengthening upper back muscles is usually a necessary focus for moms due to the feeding posture. 

After you’ve laid a solid foundation of core training and strength training you can continue to increase the duration, frequency, and intensity of your workouts, while also setting more specific goals like running.

Don’t Forget About Lifestyle Factors

To benefit from exercise, there are more factors than the workout or activity. Things like sleep, nutrition, hormones, childcare, the ability to be consistent, and the ability to recover all determine whether you’ll get the benefits you’re expecting from exercise. For this reason, not jumping back into structured workouts until you are more healed, getting a bit more sleep, and have found ways to stay hydrated and eat a balanced meal is a reasonable decision and it’s smart. Now this doesn’t mean you should do anything. You should begin to increase physical activity and address core strength at a minimum, but it means that rather than aiming for pre-pregnancy 60-minute workouts at the gym, your starting point might be daily walks and two minutes of isolated core work when the baby is doing tummy time.

On the flip side, if you have childcare help, you’re feeling healed and sleep deprivation isn’t an issue, you may be feeling like you’re ready to get back to your old routine. To that I’ll say, remember that your abdominal and pelvic floor muscles and tissues are still healing and your hormones are still fluctuating, so even if you’re feeling good, I’d suggest the same gradual core, function then fitness framework. You may move through the progression quicker than someone else but don’t skip the gradual transition.

The Takeaway

This article is just one piece of the postpartum exercise puzzle, but I hope it gave you some perspective on getting cleared for exercise. To summarize:

• Prioritize healing

• Remember that lifestyle factors should support the type of workouts you’re doing

• Core, then add functional strength then set fitness goals

Being an active mom is a lifestyle and will look different as you move through different stages of motherhood. The fourth trimester is not even the first chapter, we’ll call it the introduction.

Ready for more tips? Download 5 Tips for a Stronger Core After Pregnancy.

Feeling Overwhelmed When You Think About Returning to Fitness?

As we all know exercise has many physical and mental health benefits. We all are also probably somewhat familiar with exercise guidelines and recommendations. So why does beginning an exercise program after having a baby feel so difficult? The answer is that there are many real challenges for new moms. Being a military mom adds another layer of barriers and stressors. Sleep deprivation, lack of time, changed priorities, minimal support from family, fear, birth complications, pain, lack of postpartum exercise and healthcare resources, and pressure to lose weight and perform, are all very real barriers (not excuses!). Although every mom’s journey back to exercise will be different, these three general strategies can make your return to exercise a little less overwhelming.

1) Understanding Changes to Your Body: Having information and knowledge about the anatomical and physiological changes during and after pregnancy will validate why you feel weaker despite exercising during pregnancy, or why you can’t seem to lose the last five pounds, or why you’re experiencing soreness like you never have before. Understanding how the changes to your body impacts fitness is essential, yet most postpartum care doesn’t include such information. Having this understanding will help you make sense of why workouts feel so difficult, why you’re not seeing progress at the rate you’re used to, and hopefully allow yourself some grace during those first few months after having your baby. 

There could be an entire book about this, but hormones play a huge role in muscle development and exercise recovery. Hormones don’t stabilize immediately after giving birth, and even when they begin to “balance out”, other hormones due to lack of sleep and stress can keep your hormones at levels that will impact your ability to lose weight, workout at higher intensities, and recover after a workout. Additionally, hormones can have an impact on your mood, affecting your motivation to exercise and desire to hit the gym like you used to. If you’re breastfeeding, you’ll have an even longer delay of hormones getting back to pre-pregnancy levels, so having the understanding that breastfeeding doesn’t automatically make it easier to change your body composition due to so many other factors, is also really important.

In addition to hormones, you need to have an understanding of tissue healing. You may be feeling stronger and ready for more physical activity, but whether you’ve had a vaginal delivery or c-section, your abdominal wall and pelvic floor tissues can take 9-12 months to fully heal and regain strength. Having this understanding is important so that you’re not choosing exercises that will do more harm than good, hence stunting your progress and inhibiting fitness results. Exercise is important in healing, but not over stressing the tissues is crucial in progressively increasing strength and function. This means if running feels overwhelming, that’s OK. Recent guidelines suggest that running and other high impact activity shouldn’t even happen until at least 12 weeks postpartum, and after proper strength training.

Hormones, tissue healing, and other factors don’t mean that you can’t exercise, in fact you absolutely should. Those factors also don’t mean that you won’t see results. What those changes to your body do mean is that you shouldn’t expect to exercise at your same pre-pregnancy level right away, and that initially, your program will probably need to look different. Having this understanding about the changes to your body means you’ll be able to gradually progress in fitness. As long as you’re moving forward with no setbacks, you’ll get there.

2) Prioritize: Being able to prioritize will help ease some of the pressure and stress around exercising. You’re probably used to thinking of fitness as aerobic, strength, and flexibility. And you’re correct, these are all major components of fitness. However, as a new mom it’s important that you make the most of your time and energy. To set yourself up for success, you should prioritize the type of workouts and exercises you’re choosing. Your first priority should be on healing. This includes any tears, incisions, scarring and any emotional trauma, depression, or anxiety. So if you once prioritized high intensity cardio and heavy weights, you’ll need a mental shift to feel good about the workouts your body needs. Next you should prioritize core strength and function, specifically addressing any concerns for abdominal separation, back pain, or pelvic floor dysfunction (pain or incontinence). Next make sure you’re functional. Functional strength training is somewhat of a trendy term, but for moms it means that you can perform all of your daily movements and demands of caring for a baby without pain. As it relates to exercise, it means you have mastered all of the major movement patterns (squat, lunge, hinge, push, pull, rotate/anti rotation) with good technique, and ability to recover. Your last priority is progressing to more vigorous physical activity and your traditional fitness goals. After you have the foundation of core strength and functional movements, you should be able to advance comfortably and with reduced injury risk. This is a simplified progression, but I like to think of Core, Function and Fitness as a pie chart with different percentages. You’ll always be working on all parts, but the percentage of each will change based on your priorities and needs.

3) Mental Shift: This has been touched on a bit already, but the first step in returning to exercise is mental. The fitness requirements of the military are relevant, but this comes secondary to how you view postpartum physical activity, especially now that you have a year to meet your military fitness and body composition goals. Your body has changed so your workouts will and should as well. The goals you once set were for a different body. Exercise should be a tool and if you begin to look at it that way, you will choose and plan your workouts differently, and with less stress. During the first few months, what type of exercise will help you heal? What type of exercise can you do without childcare? What workouts are realistic with the time you have? If you’re not sleeping, when is the best time of day to exercise and the appropriate intensity? Shifting your perspective about fitness and exercise is not a sign of weakness, but rather a helpful and smart tactic.

Now that you have those three general strategies to help you overcome the numerous barriers you face as a mom returning to exercise, I want to make it very clear that being a mom does not have to negatively impact your fitness. Moms actually have an advantage when it comes to fitness. By training in a very specific way and a way that you’ve never trained before, you have the ability to have a stronger core, be more functional, and feel stronger than you’ve ever been. Why? Because now your training will probably include pelvic floor muscles and breathing techniques, making your core function optimally. By caring for a baby, you’ll probably need to address posture, aches, and pains caused by muscle weaknesses/tightness, that you just ignored before. Your workouts as a mom will now have more meaning and serve many more purposes. If you can understand what your body needs, prioritize the proper exercise progression, and change your mindset, you will feel strong and confident in your body again.

Looking for a little more guidance? Take this Free Self-Assessment.

3 Ways Your Baby Benefits From Prenatal Exercise

It can be hard to stay motivated to exercise during pregnancy. Most moms that I work with are driven by wanting to maintain a healthy weight, avoid aches and pains, and prepare for labor and postpartum recovery. However, some of the most overlooked, but really amazing benefits are about the baby. Here are three ways your baby benefits from you being an active mama-to-be:

1. A head start in brain development

   If you exercise even just 20 minutes, three times per week, your baby might get a head start in brain development. Research shows more cerebral activation after birth in babies born to moms that exercised during compared to sedentary moms.

2. Healthy birth weight

   Long term studies show that if you exercise regularly during pregnancy, you’re more likely to have a baby born at a healthy birth weight. Why is this important? A healthy birth weight has been tied to risk reduction later in life for diseases like cardiovascular disease, diabetes and obesity. 

3. Better heart health

   Research shows that babies born to moms that exercise during pregnancy developed stronger hearts. This is indicated by a slower heart rate and heart rate variability. The assumption is that your baby’s heart synchronizes with your during exercises, giving your little one the same cardiovascular benefits as you. 

Personally, I exercised my entire pregnancy but did not end up with the benefit of an easy delivery. After I recovered from my C-section, I was comforted knowing that all of my prenatal workouts still paid off by most importantly enhancing the health of my daughter. So whether you’re trying to get the motivation to go to your prenatal strength group, or processing an unexpected birth, know that your baby benefits from your physical activity. It can be scary exercising during pregnancy, with fear of doing something harmful to the baby. Don’t let lack of guidance be your barrier.

Need a simple starting point? Download 5 Tips for a Stronger Core During Pregnancy.

Do Prenatal Exercise Guidelines Provide Enough Guidance?

Exercise during pregnancy benefits both you and your baby. It’s one of the first decisions you can make for the health of your child. Unfortunately less than 25% of moms-to-be are meeting the physical activity recommendations. The reason? Lack of guidance. Your doctor has probably encouraged you to exercise, and may have even reviewed the prenatal exercise guidelines with you. So why do so many people feel like they don’t have enough guidance to exercise? My assumption is that most moms don’t have the experience to translate the recommendations into practice. At a time when you may be worried about safety, and feel scared that you’re going to do something to harm you or the baby, a little more specificity and support implementing the guidelines can go along way. It’s not necessarily that guidelines don’t provide guidance, but rather more moms need access to professionals that can help them understand how to put them into practice. Let’s take a look and translate the American College of Sports Medicine Prenatal Exercise Guidelines a bit further so that you don’t end up in the 75+% of moms that don’t get enough activity during pregnancy.

Recommendation One: “Accumulate 150 minutes of moderate physical activity each week. Physical Activity is encouraged everyday, but should occur over a minimum of 3 days per week.”

The Breakdown: Moderate refers to intensity. There is no longer a heart rate max. limit during pregnancy. The best way to monitor intensity is to use the Borg Scale, which measures perceived exertion. A moderate intensity generally falls between 12-14 (breathing harder, but can still talk). If you were active before pregnancy, higher intensities may be appropriate, however maximum intensities for most people should be avoided. Suggesting you accumulate 150 minutes means the amount of activity can fluctuate each day, but you’re aiming to total 150.

My Take: Structured Exercise is important, but just as important is not being sedentary. Move more to make your pregnant body feel good. I’ve seen such success with strength training that I’d recommend two days of full body 30-minute strength workouts (more if you enjoy it and have energy), and walking on most other days (around 20-30 min. each day). If you like to do different forms of cardio you can supplement the walking.

Recommendation Two: “A variety of physical activities should be incorporated, both aerobic and resistance in nature, along with yoga and gentle stretching.”

The Breakdown: Aerobic is another word for cardio workouts and refers to workouts that challenge the cardio-respiratory system (walking, dancing, possibly jogging/biking). “Resistance in nature” refers to workouts that use resistance to target muscle strength (bodyweight, free weights, machines, bands, etc.). The guidelines state yoga or gentle stretching because you can usually find prenatal options, but the purpose here is to emphasize lengthening muscles that tend to get tight during pregnancy.

My Take: In terms of resistance training, rather than focusing on training specific muscle groups, emphasize training movement patterns like squats, lunges, hip hinges, push, pull and (anti) rotational movements. This will ensure you’re able to continue to move well as your body changes. The guidelines may give you the impression by using the term “gentle”, that you need to be worried about the type of mobility work you do, but even with the relaxin hormone there isn’t a ton of evidence saying that it will contribute to injury. Yoga is a great option, but for the non-yogis, a dynamic warm up before a strength session, or some targeted stretching at the end of a walk can serve the same purpose. The goal is really to keep your joints moving as they should, despite some muscles being shortened due to the changes in your body while pregnant….hips are usually an area that feels tight for pregnant moms.

Recommendation Three: “Pelvic Floor related exercises (e.g., Kegels) should be performed daily”

The Breakdown:Your pelvic floor muscles are impacted both by hormones, change in function of abdominal muscles, changed breathing, and weight of the baby. Unfortunately most people don’t know much about the pelvic floor until pregnancy, and usually when they experience incontinence. Your pelvic floor muscles can be considered the basement of your core, so to have a functional and strong core during pregnancy, training these muscles can’t be ignored.

My Take: Aiming to daily kegels is a bit unrealistic and not super helpful for most people. However this recommendation is new to the guidelines and a very important addition. More effective than stationary and isolated exercises like kegels, is being able to incorporate both contraction and relaxation of the pelvic floor muscles during movement. I’d prefer people do this during strength training and major movement patterns because that’s when you need to be the most functional. Use kegels to teach yourself what activation of these muscles feels like, and then learn to coordinate activation with breath and movement.

Recommendation Four: “Warm-up and cool-down periods should be included in any Physical Activity regimen”

The Breakdown: Think of a warm-up and cool-down as transition periods. The warm-up should prepare your body for the type of exercise you’re going to do, and the cool-down should help you return to a resting state after working out.

My Take: Your body’s cardiovascular system changes quite a bit during pregnancy. The higher blood volume can mean a higher heart rate. A warm-up and cool-down can help you gradually increase and decrease your heart and respiratory rates, so for those of you that didn’t make much time for that before, you may find it more beneficial during pregnancy. However, you don’t necessarily need a specific routine. If you’re going for a brisk walk, your warm-up might mean starting slow and gradually increasing your pace. If you’re working out first thing in the morning, it might mean a longer period of mobilizing areas that tend to get tight during pregnancy, like back and hips. Your warm-up should mimic your workout and your cool-down should be to bring your body closer to a relaxed, resting state.

Recommendation Five: “Physical Activity programs should be individualized for each woman based on situation, experience, and current health status”

The Breakdown: Avoid any one-size-fits-all fitness advice. Factors like exercise history, pregnancy complications, access to equipment, energy level, and ability to perform strength exercises with good form…it all should be considered in workout selection or program design.

My Take: In reality, fitness should always be individualized, but it’s unrealistic to think everyone can have access to a fitness professional that can customize your program. However, if there is anytime to be thoughtful about exercise, it’s during pregnancy. Exercise can be your most powerful tool in combatting the aches and pains of pregnancy, and feeling strong and confident. Take some time to self-assess your needs and abilities. Don’t get caught up in the internet rabbit hole of Do’s and Don’ts, or best exercises for each trimester. Don’t overcomplicate things. If you aren’t able to seek the support of a prenatal exercise specialist, keep it simple: Walk often, hit the major movement patterns twice per week incorporating pelvic floor work, and stay mobile.

Hopefully, this breakdown has eased some anxiety and motivate you to exercise during pregnancy. Continue to follow this blog for tips or @activemomfitness on Instagram.

Is Some Exercise Really Better Than No Exercise?

Unfortunately for busy moms, when life gets chaotic we tend to prioritize things other than exercise. This may result in sporadic workouts and an inconsistent routine, or possibly skipping structured workouts altogether. This leads to the question, is something better than nothing??

Well, the short answer is yes…when it comes to the health benefits of exercise, then some physical activity is absolutely better than no activity. In fact, so much so that "make exercise a lifestyle" really needs to be a priority.

In a study of 35 healthy men and women, researchers found that many of the benefits they gained during a 13-week exercise program were lost over the course of one month of cessation of the program. This included strength gains, body fat percentage, and measures of heart health. However, the most important to note is that it only took one week for participants to lose the improvements in their blood pressure and cholesterol! This indicates that to keep your cardiovascular risk factors low, you need to maintain physical activity and make it a lifestyle. So returning to the answer to the question, yes some exercise is better than being sedentary when it comes to exercise and health. Upper and lower body strength gains also decreased progressively the month after completing the program. The good news is that the study did show us that 20-30 minute resistance training workouts just 2-3 times per week was enough to see fitness improve!

If staying consistent with exercise sounds easier said than done, here are some tips on how to make fitness work for you.

1. Be realistic with your time and identify ways that physical activity can naturally fit into your life. If you’re up several times per night, then setting a goal to do even a 10-minute HIIT workout before the baby wakes up in the morning is probably unrealistic and completely un-motivating. However, saying that you’re going to beat the afternoon energy slump by doing a 10-minute stroller walk with the baby, is probably more manageable and something you might look forward to.

2. Start with the minimum. If you can get benefits from just two days per week of strength training, start there. If you don’t have a gym membership, start with at-home bodyweight exercises. If you feel weak and experience pain with exercise, start with just a few core exercises.

3. Hire a professional. We invest in professionals for all sorts of things…cleaners to save time with housework, going to a nail salon instead of home pedicures, and therapists to improve our mental health. But for some reason when it comes to fitness, hiring a professional can be seen as a luxury. There is nothing wrong with seeking someone to hold you accountable. There is value in having an expert design a 30-minute program that will improve your strength.

I hope this post encourages you to adopt an active lifestyle!

Heart Rate During Pregnancy: Do's and Don'ts

It’s undeniable that exercise is encouraged for moms-to-be with healthy pregnancies. The old guidelines used to specify 140 beats per minute as a heart rate max during pregnancy. We’ve since learned that is unnecessary and new guidelines will suggest moderate-intensity aerobic activity during pregnancy. You may already be aware of this, but what most pregnant people are not aware of is that monitoring heart rate is actually not that helpful during pregnancy. In an age of tracking all fitness moves, your heart rate pre-pregnancy may have been a good indicator of how hard you’re working. However during pregnancy your cardiovascular system changes. Your heart rate, blood volume, and cardiac output all increase during pregnancy. This means that your heart rate may not respond the way it used to. So what are some do’s and don’ts when it comes to heart rate during exercise when you’re pregnant?

DO: be aware if after exercising you’re still feeling out of breath or feel your heart beating fast. Just like before pregnancy, as you recover post exercise your heart rate should return close to your pre-exercise baseline.

DON’T: use a heart rate monitor to determine the aerobic intensity or feel limited by your heart rate during exercise.

DO: aim for moderate intensity, which can be determined by the “talk test” or RPE (ratings of perceived exertion"). During moderate-intensity exercise, you might feel winded, but you should still be able to hold a conversation. Ratings of perceived exertion (overall how hard it feels you’re working) correlate well with heart rate. On a scale of 1-10, you should feel at about 3-4 (moderate to somewhat hard). On the traditional Borg Scale of 6-20, you’d fall at about 12-14.

DON’T: use walks where your heart rate isn’t elevated to count toward your aerobic exercise goals. General physical activity is great and we should all probably move more during the day, but your stroll around the block with your two-year-old, most likely isn’t challenging your heart rate.

DO: discuss if moderate to vigorous exercise is appropriate for you. If you were generally consistent with exercise at higher intensities before pregnancy, your moderate baseline will be different than someone who wasn’t. As we’ve seen with many athletes, your doctor may also say it’s safe for you to work at a higher than moderate intensity.

So now that you understand a bit more about heart rate and exercise, go ahead and get moving. Strength training, walking, swimming, dancing, or the stationary bike are all great prenatal options.

Start with 5 Tips for a Stronger Core During Pregnancy!

Five Tips to Stay Consistent With Exercise This Summer

Summer is a time when we all want to feel and look our best, but it's also a time when kids are home, occasions and events take over our calendar and we look forward to rest and relaxation on vacation. All of those are welcome changes, but can really derail your spring fitness progress. So how will you stay consistent? Here are a few suggestions:

1. Find a new "why" (new season, new reason): Perhaps you want to feel fit to explore the city where you'll be vacationing, or maybe you want to look your best at your friend's wedding...it's also possible your goal is more long term, but you know you have to maintain physical activity this summer to achieve it. The point is, take a few minutes to find your motivation. To be honest, my why shifts in the summer to wanting to feel confident on the beach and spend more time outdoors.

2. Change up your schedule: Most of our schedules look a bit different in the summer so it might be unrealistic for you to follow the same fitness schedule. Take a few minutes to decide when you're more likely to have time for workouts. For me personally, I always prefer mornings and my morning schedule stays pretty consistent in the summer. But for those of you who get "summer Fridays, maybe you'll decide to do afternoon workouts those days, or maybe that will be your recovery day. Perhaps evenings were your thing, but now you'd prefer to enjoy outside dinners and walks with the family. The point is, don't count on your winter workout schedule, if the rest of your schedule now looks different...find a new time!

3. Get outdoors: If you've been working out inside all year, that motivation is probably dwindling and your body is craving sun and fresh air. Choose an outdoor exercise, or simply take your laptop to the roof deck for a change of scenery. For me, incorporating even one outdoor workout per week keeps my gym workouts on track.

4. Plan activities on vacation: There is nothing wrong with a lazy beach day or two...but if you're gone for more than a couple of days, make sure to include some fun outings where you can be physically active. This takes the pressure off of fitting in a structured workout but ensures you keep your body moving. Think walks on the beach, hikes, biking, mini golf, paddle boards, tennis, or even a surf lesson.

5. Prioritize what you want to maintain: Even the most dedicated fitness enthusiast will face a lack of motivation or lack of time this summer, so have a backup plan for the days you can't get in a full workout. What area of fitness is the most important for you to maintain? Core strength? Arm definition? Mobility? Define your area and create a 10-minute routine that you can use when you're short on time. You may not be able to focus on everything, but you'll feel good about maintaining what's most important to you.

These are just a few considerations for summer but continue to use your other year-round tools for consistency as well. Make this your best summer yet!

Returning to Exercise After Covid

Are there dangers on returning to exercise post Covid? That is still something being studied, but we do know there are long term effects from Covid and because of possible complications there should be guidelines on how to return to physical activity. There is increasing evidence that “long Covid” symptoms can include cough, elevated resting heart rate, and extreme fatigue. Cardiac damage is also a concern, especially in athletes returning to sport post virus. The American College of Sports Medicine is one of the first organizations to provide guidelines based on your level of risk.

Low Risk: If you are under the age of 50 with asymptomatic or mild respiratory symptoms that resolved within seven days.

• When to return to activity: Rest for at least ten days after being diagnosed. Once asymptomatic for seven days then follow a gradual return to exercise without evaluation.

• How to return to activity: You should first return to normal daily routine and sleep patterns. You should be able to perform daily activities and be able to walk 500 m (.31 miles) on a flat surface without fatigue or shortness of breath. Your first workout should be light intensity for a duration of 15 minutes. If you feel your energy is as it was post covid, you can increase the duration during your next workout. It’s recommended you begin with bodyweight exercises and then progress to heavier resistance and sports. *Athletes should engage in at least two weeks of minimal exertion activity before resuming sport.

Intermediate risk: If you had symptoms or fatigue lasting for more than one week, or prolonged shortness of breath/chest pain that did not require hospitalization.

• When to return to activity: it is suggested that you be evaluated with an EKG and troponin test if you have an abnormal EKG. A personalized exercise prescription is recommended.

• How to return to exercise: a specialist team should create a personalized exercise prescription

High risk: if you were hospitalized or experienced shortness of breath or chest pain at rest or with basic daily activities.

• When to return to activity: it is suggested that you be evaluated with an EKG and troponin test if you have an abnormal EKG.

• How to return to exercise: a specialist team should create a personalized exercise prescription

A gradual return to exercise will help mitigate risk. Working with an exercise physiologist and care team is to your benefit as we continue to learn more about Covid-19 and exercise.

Below is an example of a low risk return to exercise progression. You should make sure you recover from each workout and that no new/returning symptoms occur. Contact your doctor if you experience any chest pain, irregular heartbeat or shortness of breath. This progression may take place over a 1-2 month period.

1. Stage 1: Mobility/Flexibility and light walking

2. Stage 2: Continue to build up walking intensity and duration

3. Stage 3: Moderate intensity aerobic exercise and bodyweight resistance training (one day of exercise interspersed with one day of recovery)

4. Stage 4: Moderate intensity aerobic activity and resistance training (moving up to two days of exercise and one day of recovery)

5. Stage 5: Attempting your baseline level of activity, ramping up intensity to moderate/vigorous.

This post is an interpretation of an article titled Safe Return to Physical Activity After Covid-19.

Five Ways to Improve Your Relationship With Exercise

Exercise should be a tool to improve your mental and physical health, not something that causes feelings of failure or stress. As a mom you have limited time and energy so exercise should be something that brings you joy and positive feelings. You deserve your relationship with exercise to be a healthy one. Here are five ways to improve your relationship with exercise:

1. Drop the “No Excuses” Mentality- whether you’re pregnant, newly postpartum, a mom of a toddler or with kids in school...you’re going to have barriers to exercise. You’re going to have unexpected things get in the way of your plan to workout. With a “no excuses” mentality, you’re sure to feel bad about missing a workout. Those negative feelings are the beginning to a negative relationship with exercise. Stop. Instead work on a strategy to plan for barriers so that you don’t feel bad when they occur.

2. Appreciate Physical Activity-aerobic and strength training is crucial to good health and fitness, however there will be times in your life where “exercise”, which I consider a structured session of physical activity, is less feasible. However things like going for family walks, biking instead of taking the train to work, playing with your kids on the playground...are all ways to keep you active outside of a fitness class or gym. If you choose to appreciate physical activity, your relationship with exercise will seem less stressful.

3. Be realistic: during my consultations, I always ask what’s realistic in terms of how much time you can dedicate to exercise. Factors such as childcare, work, and child naps or help from a partner or other caregiver are always considered. Rather than choosing an arbitrary number, like “I’m going to workout 3 days per week”, ask yourself what’s realistic. This will help you avoid the frustrations of not being able to meet expectations. Personalize your fitness for a good relationship with exercise.

4. Join a community- for exercise to become a habit, surround yourself with people that are already doing what you’re hoping to do. Whether it be a virtual community or Facebook group, or a studio, fitness class or run group...put yourself in a place where you feel supported, motivated and understood. Your environment should be positive in order to have a positive relationship with exercise.

5. Find your why- your reason for exercise before pregnancy is probably different than it is now. Make a list of all of the benefits from exercise. Check yourself to make sure none of them induce negative thoughts. In other words, instead of “so I can fit in my clothes”, try “so I can play with my kids when they ask”. Eliminate any “whys” that are not positive.

Exercise for Mental Health: How Much? How often?

To meet the physical demands of pregnancy and caring for a baby exercise is essential. You'll feel stronger, and more confident and be able to keep up with your kids throughout all stages of motherhood. However, the mental health benefits of exercise shouldn't be forgotten. Prenatal anxiety and postpartum depression during are common. Exercise should be considered a useful tool in preventing and coping with depressive symptoms.

In analyzing results of over 800,000 people as it relates to mental health and exercise, researchers found that exercisers reported nearly 43% fewer mental health burdens than non-exercisers.

So what type of exercises seemed to provide the most benefit?

• Popular sports

• Cycling

• Aerobics/Gym exercises

• Yoga/Tai Chi

How Much? Now as a mom, it can be hard to find the time for exercise, but the good news is that the strongest correlation of exercise and mental health was with sessions of 30-60 minutes. I think it’s fair to say that if you’re finding it stressful to find time to exercise then the shorter end of that range is reasonable. There was no added benefit to sessions longer than 60 minutes.

What about intensity? The study found vigorous exercise was linked to better mental health outcomes, but I’d recommend monitoring your intensities and how you feel post-exercise. Often if we are already overwhelmed and stressed, recovering from high-intensity exercise can be more difficult. This is especially important to consider if you’re a new mom and not getting much sleep, or pregnant and feeling more exhausted. You may find that more moderate-intensity exercise feels better both physically and mentally.

Recommended frequency? The study found that working out 3-5 times per week was the most beneficial. If you’re a busy mom, I’d suggest aiming for 2-3 structured strength sessions per week and then filling in the other days with “physical activity” like walking, playing with your kids at the park, or structured aerobic sessions like biking or running if you have the time and energy. Remember the physical activity guidelines suggest at least 150 minutes per week to meet health guidelines.

So Mama, if you’re looking to reap not just the physical, but also the mental benefits start prioritizing fitness. Remember exercise is not a luxury, it’s a necessity. Please also remember that exercise is a tool and not the only treatment option. If you’re feeling anxious, depressed or experiencing PTSD after having a baby, you are not alone and should seek a referral from your doctor, or look into a virtual therapy company.

When to Start Prenatal Exercise

The short answer: Right away!

But this also depends on what you consider prenatal exercise. Gone are the days when it has to be gentle stretching (although it could be if that’s what you need). In fact, if you watch this video from Nike, you’ll probably feel pretty badass and realize prenatal exercise is going to prepare you for the athletic event that is pregnancy and labor and delivery….a marathon combined with intense sprints.

Prenatal exercise means your training program is designed for the pregnant body. You don’t have to follow a specific set of rules for each trimester. Exercise selection isn’t dictated by the number of weeks you are. A really good prenatal program, simply means you’re going to attempt to put your body in the best position to deal with the demands of pregnancy and motherhood.

Very early in your pregnancy, you may find that prenatal exercise means:

• less intensity because you’re extremely fatigued

• learning how to engage deep abdominal while it's still fairly easy to feel them

• beginning to strengthen pelvic floor muscles

• finding a prenatal exercise specialist to keep you motivated through every trimester

• addressing muscle weakness or tightness that might become an issue later in pregnancy

Later in your pregnancy, prenatal exercise might mean:

• finding new ways to strengthen the core without creating too much abdominal pressure

• reducing impact exercise because it's uncomfortable or your pelvic floor can withstand the load

• calming exercise to help keep your stress low

• making adjustments like switching from pull-ups to rows or floor push-ups to wall push-ups

The above are just examples. Your prenatal program should be based on how you’re feeling, your current fitness level and what you enjoy doing. The earlier you can prep your body for the sport of motherhood, the better.

If you’re ready to start with something simple, download 5 Tips to a Stronger Core During Pregnancy.

Six Healthy Habits I'm Happy I Stuck With (Part One)

WARNING UNSOLICITED MOM ADVICE. I felt it important to start with that disclaimer because mom groups, social media and blogs are full of advice for you on how to be a mom and the choices you should make for your child. Now that may sound slightly cynical, but it’s not meant to. Because certainly there are times where that unsolicited advice is needed and welcomed because you learn that many of us moms are going through the same thing, that you’re not alone and that there are solutions. However the same advice can be overwhelming because similar to fitness, there is no one size fits all approach to parenting.

Camelback Mountain, Poconos

---

So now that I’ve given my disclaimer, I’m going to share with you Six Healthy Habits (2 part post) that I believe has made a difference in my daughter's health and perspective of what healthy is. This all comes from a week of reflection as she turned six...hence the 6 tips. Hopefully you can find that one of these is helpful and makes sense for you and your family. And if you don’t agree with any of them, I hope you at least enjoy the perspective that no matter how hard it is to maintain the habits when your kids are toddlers/preschoolers, it can prove to be worth it when they’re a bit older.

1. Ditch the stroller early. I can remember how long it would take to get places by having her walk instead of ride in a stroller at the age of one and two, but in the long run it was worth the pain. She saw walks as something enjoyable as she got to explore the environment around her. She saw walks as a necessity to get somewhere. She saw walks as something we can do together. So now, at the age of six one of her favorite requests is if we can go “explore the city today”. And that’s usually good for a few miles of activity for the both of us.

2. No Treats or Snacks. Before you gasp, we eat snacks but I’ve always been very careful as to what I labeled as “snack foods” and try to stay away from the word “treat”. I’ll explain both. Marketing would like to have us think not only are there specific foods that should be eaten between meals, but that there are also specific snacks that kids should eat. I don’t love those concepts. Instead I’d often give her leftover salmon from dinner for her afternoon snack or ice cream before dinner because I didn’t want her to think of it as a reward, but rather a food we can enjoy once in a while. Where does that leave us now that she’s six? One, we get to enjoy the occasional cookie for breakfast and its no big deal, and two, we avoid too much processed foods because she doesn’t always expect goldfish or crackers between meals.

3. Make Fitness a Family Affair. This is one that I talk about often and somewhat the basis of my business name Active Mom Fitness. To be a mom that is physically active, fit and feels good moving, well...you have to be just that, an “active mom”. And we all know how time consuming kids are, so one solution is to make some of that active or exercise time a family event. This can mean working out together, it can mean walking together, it can mean you getting in a 10 minute workout while “watching” your kid’s gymnastics class. If I removed all of the time I’ve spent exercising with or around my daughter, the amount of activity I have gotten over the years would probably decrease by at least 50%. And where does that leave her and I now? She understands the importance of activity and enjoys participating with me. As an added bonus she is confident and comfortable with physical activity.

Thanks for reading. I’m sure there are some habits that are important to you, but that you’re feeling are difficult to stay consistent with (especially when it comes to nutrition and exercise with kids). My unsolicited advice is to keep trying because it will be worth it, mama. Make sure to check out habits 4-6 in the next post.

If you like my perspective and would like me to help you manage family and fitness, contact me.

Prenatal Exercise: Your Power in Your Pregnancy

What if I told you the power you have over your pregnancy lies heavily in exercise? Or that one of the first important decisions regarding the health of you and your baby is about how much you move? What if instead of looking at it as a chore or something feared, we embraced exercise as the powerful tool it is? Hear me out...

Awareness around the importance of prenatal exercise is increasing, and moms-to-be are encouraged more than ever before to stay active during pregnancy. Gone are the days where you hear, “put your feet up, you’re pregnant”, or that you shouldn’t start an exercise program if you weren’t exercising pre-pregnancy. Health and Exercise organizations like the American College of Sports Medicine clearly state that in most adults the benefits of exercise far outweigh the risks.

In fact, the American College of Obstetricians and Gynecologists have identified the following benefits associated with prenatal exercise:

Higher incidence of:

• vaginal deliveries

• Quicker postpartum recovery

Lower incidence of:

• excessive weight gain

• gestational diabetes

• Preeclampsia (one of the most preventable causes of maternal death)

• preterm birth

• low birth weight babies

Let’s not forget about mental health benefits, with moms having reduced risk of prenatal anxiety and depression. If you have an uncomplicated pregnancy, it’s time to embrace moving more.

Exercise is your power during pregnancy. The 2020 ACSM guidelines recommend accumulating 150 minutes of moderate physical activity each week. If you’re new to exercise, don’t get caught up in the numbers, take the simple approach to prenatal exercise. If you prefer structure, make a plan and stick to it. Either way, exercise is meant to benefit your health and shouldn’t be a source of stress, so try this uncomplicated approach:

• Walk for aerobic exercise: It can be as simple as going for short walks whenever you can and longer ones when you feel good. Consider just taking an extra 5-minute walk after parking your car at your destination. If you prefer structure, commit to a 30-minute walk every day after dinner.

• Address muscle stiffness: Again, it can be as simple as recognizing where you’re feeling tight and committing to moving and stretching those areas between meetings or when you wake in the morning. You can also follow something more structured like a prenatal yoga routine. Keep in mind you may feel more stiff due to fluid retention so other strategies beyond moving could be helpful.

• Strength training is key. It’s still possible to take an uncomplicated approach, but this is an area where you want to be intentional, aiming for two strength sessions per week. You can perform bodyweight exercises or use equipment like dumbbells, bands, or suspension trainers. If you’re new to exercise or short on energy and time, start with the muscles most impacted by pregnancy: core (diaphragm to the pelvic floor), glutes, and upper back/shoulders. Again, if you prefer structure, follow a full body strength routine that’s designed for pregnancy. It’s true many people can continue with their pre-pregnancy routine, but your body has new needs so to make the most of your routine, it makes sense to train to meet those changes.

• Learn how to engage your pelvic floor: The simple approach is what you’ll usually find in a Google search, to kegel when you’re brushing your teeth or sitting in the car. For a more integrative approach, you can incorporate pelvic floor training into your strength routine by using breath and intentional contractions during specific exercises. Either way, remember relaxing the muscle is just as important as contracting.

In my experience as an Exercise Physiologist working with pregnant and postpartum moms, strength training is where people get held up, specifically core training. It’s usually a matter of not knowing what’s safe or what’s the most beneficial. There are no “best exercises for pregnancy” which is why it can be confusing. You really have to find what’s right for you.

If I had to give you one general tip it would be: learn how to engage your transverse abdominis muscles with breath. These are your stabilizing muscles and you can draw on their support during exercise. Being able to engage these muscles is also a good indicator on whether an abdominal exercise is appropriate for you. The question of planks often comes up during pregnancy. If you’re able to hold the tension in your abs, while continuing to breathe, without any bulging or doming in your abdomen or feeling pressure in your pelvic floor, then the exercise is probably a safe choice. Crunches and sit-ups are the only absolute “no”.

Other tips if you choose the power of prenatal exercise include:

• Drink plenty of water

• Eat

• Wear supportive shoes and bras (so important for posture and pain)

• Avoid risky activities (risk of impact to your belly or falling)

• Avoid overheating (exercising in a hot environment, and wearing breathable clothes)

Lastly, keep in mind there is no one-size-fits-all all approach. Exercise should make you feel good. It should make you feel empowered. Choose what’s best for you and your baby. If you have access to a fitness professional specializing in prenatal exercise, I highly recommend consulting for a personalized program.

If you’re looking for a simple way to get started, try this download for 5 Tips for a Stronger Core During Pregnancy.

*This was an original blog post for MommiNation.

Quiz: How Important is Fitness to You During the Holidays?

Schedule irregularity, emotions/stress at a high level, guilt about nutritional choices, priority shifts...the holidays can derail your fitness. The truth is that for most of us, the period from the end of November to January looks different than your life right now.

And before you even continue reading, I'd like you to ask yourself...how important is your fitness during the 5-6 weeks of the holiday season? Seriously, would you say:

• VERY IMPORTANT

• MODERATELY IMPORTANT

• NOT IMPORTANT AT ALL

Once you have your answer, skip to the appropriate section for my suggestions. This is a no judgment zone, do what works for you.

VERY IMPORTANT

This is usually the choice if you've been making progress, you feel better when you exercise, you don't want to disrupt your routine or feel like you have to "get back on track". And in that case, it absolutely makes sense to create a plan so that you can enjoy the holidays while keeping up with exercise. Here are my suggestions:

• Make physical activity part of your tradition. Plan a pre-dinner walk or jog, go ice skating, do a 12 days of fitness challenge or turkey trot (virtual 5K).

• Be an early riser! Even if you don't normally workout in the mornings, commit to AM workouts. There will be less chance of something getting in the way and it will give you time to enjoy the evenings with your family.

• Pick a focus. If you're seeing a lot of progress in one area of fitness, let that be your priority and give yourself some grace in the other areas. Example: make strength training a priority and maybe bike a little less or vice versa.

• Commit: schedule and pay ahead of time for any classes, training or activities you'd like to stick with. Example: Purchase ice skating tickets, schedule with your personal trainer, put workouts in your calendar.

MODERATELY IMPORTANT

This is usually the choice if you've been pretty consistent with fitness and based on past experience know that a little less consistency during the holidays won't break you. You're the type of person that can get back on track pretty quickly. You probably like to balance fitness and indulging a bit. Here are my suggestions:

• Plan to be flexible. Rather than planning workouts for specific days of the week, plan ahead for the type of workouts you like to complete. Example: 2 strength workouts within the week. That way you can fit them in when you have time and not feel guilty if you miss a "Monday workout".

• Choose less intense workouts. If you tend to feel a little more laid back about fitness during the holiday you're probably less likely to want to go all out. Aim for shorter duration and less sweaty.

• Be OK with maintenance. Give yourself some grace that you might not see any gains and that's OK. Your goal is to maintain and not self-sabotage.

NOT IMPORTANT

This is usually the choice if A) you're not consistent now so why start during the holidays B) trying to fit in exercise feels stressful C) You've been working so hard, you're OK with giving yourself a break...you're also confident that you can get back on track quickly. Here are my suggestions:

• Choose a new activity or workout. Make it as a treat or form of self care. Get completely out of your normal routine and make it something you'll look forward to. Set something up just once per week.

• Keep moving. Although formal workouts might not be your thing during the holidays, aim to get in lots of walking, dancing or activities like hiking, skiing or sledding with your family.

• Don't completely rule it out. There may be days that you do feel like a good workout. Don't decide on weeks of inactivity because that's just not healthy. Have a go-to workout on hand for days you have the time.

• Have a plan to begin again in January. Book classes, activities or training sessions now so that you're all set when the holidays end! It’s not getting off track if it’s in the plan.

If you're looking for a workout that:

• You can keep on-hand to do when you feel like it

• Is flexible and can be done anytime

• Helps you commit to fitness during the holidays

Sign up for a one month Core, Function & Fitness training plan, which include 3 strength workouts and 2 core workouts. Free trial and cancel anytime! Prenatal plan available!

7 Best Ways to Balance Family and Fitness

Is there such a thing as balance when it comes to fitness and family?

Finding time for fitness has always been a non-negotiable for me. I need to exercise just as much as I need my daughter to understand the importance of exercise. It doesn’t mean it’s always easy, but it’s definitely doable if you want it to be. Here are some tips from me and Erin, who has 10 and 14-year-old boys.

1.Start early. Like with any habit, the more times it’s done the easier it becomes and the more accepted it is. At first, it may feel impossible to workout with a baby or toddler around, but don’t give up. Eventually, your kids will come to expect it and they’ll realize their efforts to demand your attention during that time will fail. If you’re starting when they are a bit older, make the transition easier by inviting them to participate or starting with shorter durations of time. If you’re starting young, try outdoor workouts first. Kids love being outdoors and will be distracted by the environment which means less work for you.

2.Find activities you can do together as a family. This serves several purposes: A) It allows you to burn calories and workout without mom guilt. B) It creates memories of time spent together. C) It helps the whole family relieve stress and improve health. D) It shows your family the importance of caring for your body through movement. E) An added bonus is finding new things to do as your kids get older (think going from pushing them in a jogging stroller while you run to mountain biking together on vacation). 

3.Have a plan B. Not everyone enjoys working out at home or alone, but if you have a family sometimes that’s the only way to stay consistent. This doesn’t mean it has to be your primary source of exercise, but having a go-to fitness routine when schedules change, kids get sick, or the day gets away from you is crucial.

Get off your phone! How often do you go to an activity for your kids or the park and just sit and scroll. That’s precious time! Make a plan to be active. Get comfortable with a quick workout during soccer practice or playground time. Your kids are moving, why shouldn’t you?

Be flexible. You might not get the room to yourself for home workouts...exercise anyway. Kids, pets, partners...let them watch, participate (or challenge you with distractions), but don’t let that be your reason not to workout.

Book the time on your calendar (and the family calendar if you have one) and honor it! Workouts shouldn’t be the first thing cancelled alllll of the time. Sure things will come up, but treat that time as though it is a lunch with a best friend or a critical work meeting with your most important client. If you have a consistent schedule, book for the same time each week for a month in advance. If not, aim to schedule your fitness on a weekly basis.

Ask for help. Exercise is essential for good health (this is a fact, not an opinion). Moms have a hard time asking for help. We think we need to justify ourselves. We think we need to manage it all. If we can get past that mindset we would be a lot healthier. Fitness is a great reason to ask for help. Let’s stop feeling guilty about it.

The truth is balance in any area of life may not truly exist, but priorities do. It’s fine if fitness isn’t in your top 3-5 priorities, but if it is, YOU CAN and will make it work. It’s true I may not have time for other things if I’m prioritizing exercise (tv, sitting down for lunch, cooking dinner every night), but I’m OK with that, because I feel like I am balancing fitness and family (most of the time!).

Erin has found success by choosing virtual strength sessions and the monthly membership program. Let me know if I can help you find your fitness while balancing your family!

Advice on Prenatal Exercise: 3 Tips to Achieve 40 Weeks of Workouts

I’ve collaborated with two mamas-to-be to provide you with their advice on exercise during pregnancy. I’ve worked with both Shannon and Jen for 40 weeks of prenatal workouts. So consider these 3 tips you approach exercise each trimester.

Tip 1 from Shannon: Consistency is key. Consistent exercise feels better physically, but just as important, consistency will help you overcome that guilty pressure of needing to “get back on track”. Even if you can’t do much, do something to stay consistent. This could be a 40 minute workout, it could be a 5 minute walk. Either way check that box and get it done.

Jen and Shannon

Tip 2 from Jen: Build a relationship with your trainer. This is a great point. Any fitness professional experienced in prenatal exercise will do their due diligence to ask you about your experience, complications, history, etc. You don’t want to have to catch every new instructor up, or worse, not have them understand your strengths and weaknesses. You’ll receive better workouts and your trainer will feel more confident challenging you if you’ve built a relationship. Jen adds, “I have a constant connection with Ashley so I am more aware of how hard to push myself and/or to know what to look out for! Ashley keeps me updated as to what to watch out for if certain pains pop up. This enables me to continue my training with confidence.

Tip 3 from Shannon: Be kind to yourself. “You never know what kind of day you are going to have. Energy flow fluctuates so much throughout different trimesters and can change daily. At a certain point, your body just grows and changes and things you used to be able to do, you just can’t do. I’ve also cut back slightly on how frequently I workout as I get closer to the end, which is okay. I’m still making the time as my body feels it can. I agree with Shannon. For some the hardest part of prenatal exercise is mental. You want to challenge yourself, but you don’t want to be rigid in your goals. With hormones shifting and your body physically changing, your mentally have to be flexible and try to be OK with adapting as needed.

If you’re pregnant and ready to get started, check out 5 Tips for a Stronger Core During Pregnancy.

Ashley Reid is an exercise physiologist with the only strength-based studio for moms and moms-to-be in Philadelphia.

Four Tips to Structure Your Home Workout Routine So That You Get Results

With virtual fitness options now in abundance, you should have no problem getting results right? Well, it actually isn’t that simple…but the good news is that with these tips, it isn’t complicated either.

1. Keep your goals in mind: Your fitness priorities should dictate your choice of exercise. Although it is fun to try different studios and formats (and you definitely should take advantage of this if it interests you), keep in mind that jumping around from program to program probably won’t get you closer to a specific goal. If your goal is muscle definition, you need to choose strength workouts. If you want to rebuild after baby, then search for core safe workouts. In general your focus should guide which workouts you prioritize. There is nothing wrong with mixing things up, but you should be at your best for the workouts that are aligned with your goal.

2. Be strategic and plan your week: don’t leave it to chance that you’ll find the right workout on the right day. Your weekly plan should account for varying intensity, recover, duration, etc. If you’re choosing HIIT everyday, when are your muscles recovering? If you’re spinning everyday, when are you working on core? Develop a plan and search for workouts accordingly.

3. With limited equipment, look to maintain muscle: The good news is that if you’ve been working hard to gain muscle, with limited equipment you don’t have to lose all of your gains. Rather than stressing about not being able to lift heavier weights, use resistance training strategies like plyometrics, decreased rest time, eccentric contraction, decreased cardio and increased protein intake to maintain the lean muscle mass.

4. General activity matters: Remember it’s not just about that 30-60 minute workout. Whether you’re after health benefits, weight loss, mental health or peak fitness shape, your body needs to move often. If you’re sitting for long periods then you should work in movement breaks. If it’s an “off day”, still get outside for a walk.

Sample Schedule: For those of you currently working with me or if you’re interested in joining my virtual workouts, here’s how I’d suggest structuring your week. Find all virtual options that can easily be purchased online here.

Monday: Virtual private session focused on your goal and designed specifically with the equipment you have available. Pair with 1-2 moderate intensity walks outdoors.

Tuesday: Moderate to vigorous cardio depending on your fitness level and stage of motherhood (walking, running, biking, spinning, HIIT, etc.). Pair with 1 light intensity walk outside.

Wednesday: Live streamed strength class or virtual private training (Stronger After Pregnancy, Active Pregnancy or Trifecta). Pair with 1-2 short walks/runs outdoors (your choice on intensity).

Thursday: Live Streamed Core Mat Class. Pair with 1 long moderate intensity walk or run outdoors

Friday: Strength class or private training (Stronger After Pregnancy, Active Pregnancy or Trifecta). Pair with 1-2 moderate intensity short walks outdoors.

Saturday: Live Streamed Core Mat class paired with a family activity (hike, bike, walk, dance)

Sunday: Recovery and Mental health focus (yoga, foam rolling, family time, etc.)

If you’ve just had a baby or are ready to take your first steps toward fitness, try start with Active Mom Fitness today!

Five Home Workout Tips For Moms: Exercise When You're Home With Kids?!?!

Some of you are always juggling family time and fitness time. Some of you have a good routine going where you can escape to the gym. Others may be wondering how you can possibly workout with kids at home. However at the time this post was written, all moms are in this together. We’re home with the kids (social distancing) and need to figure out how to fit in exercise. These 5 Tips require a bit of a shift in how we think about exercise, but trust me, you can absolutely maintain and gain fitness while working out at home.

1. Be creative in what you consider a workout. Your three year old might not get excited if you ask them to participate in squat jumps, planks or sprints. However, what if you said, “join mommy and jump like a frog (squat jumps), build the strongest bridge (plank) or be a race car driver (sprints)”? Stretch your creative brain and you and your child are in for a good workout.

2. Short bursts are best. Most children don’t have the capacity for endurance workouts or have a ton of stamina. Take a look around a playground. You’ll see kids running running running and then stop for breaks to climb or swing. Consider this format when planning your workout and you’ll save your sanity. Interval workouts have proven fitness results so plan for 30 seconds to 2 minutes of exercise followed by 1-2 minutes of recovery…also known as tending to whatever your child needs during that time.

3. Break out the music. Seem obvious? Who doesn’t love a good playlist during a sweat session? Working out at home with kids may mean you switch up your mix. Look for songs that will keep them entertained or even guide in their movement. Think “head, shoulders, knees and toes” or “5 little monkeys jumping on the bed”. Better yet, follow along to this freeze dance workout with your kiddo.

4. More is more. More short workouts throughout the day are better than one long workout. You’ll have more flexibility if you’re trying to squeeze in three 10-minute sessions versus a 30-minute session. Workouts boost your energy and mood so an added bonus is you’ll stretch the positive vibes throughout the day. Additionally, this mimics a school schedule so if your kiddo is used to dance, free play, recess or gym it's a great way to get them on board with your exercise break. It’s a win-win for you and the fam.

5. Accept your routine/workout won’t be the same. If most of your workouts take place outside of the home and you temporarily have to find a way for fitness with your children, don’t stress by trying to replicate those workouts. It’s OK to switch up exercise goals and focus. Think of athletes. They have coaches and professionals ensuring they don’t do the same routine year round. They have different seasons. Consider this a change in season for you. Choose a new focus that’s realistic for you. Maybe this means focusing more on yoga, or recovery, or body weight exercise?? Don’t stress. It doesn’t have to be the same. Just keep moving!

See my “working out your workout routine” interview with CBS Philly here. If you’re looking for a little more accountability, try Active Mom Fitness Virtual Live Streams or Private Training. Be sure to subscribe to the Active Mom Fitness Youtube channel for free content.