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When I was a young competitive dancer I constantly heard from my teachers and teammates, “I can’t eat because I need to look thinner on stage.” This stayed with me, and among other popular thin female narratives in the media, I believed this is what I had to be. I would compare myself to actresses and decide on what I was going to eat based on my idea of how I could fit in their body. Seriously? Yup. I still can’t stop trying to be cut like JLo…But now, I’ve created a mindset that accepts my body and mind for where it is today. I understand the work it takes to have the body I want for me and I’m not willing to completely cut out anything that I love for it. Further, I coach women to build their body strength and nutrition habits to sustain manageable, realistic, and long lasting outcomes that leaves them feeling full.
People meet with me one-on-one to discuss their fitness and nutritional goals, desire to have a healthy and active pregnancy, learn strength training for the first time or add techniques and accessories to what they already do, and feel empowered and in control of their body. No more gaining and losing the same 15 pounds over and over again through diets and exhausting exercise. Most importantly, my coaching style is compassionate, loving, fun, and to the point. No bull shit and no fads. All programs are custom, based on your health and fitness history as well as goals and baseline level of fitness. I digitally write out your exercise program to follow and keep. All exercises are scientifically backed to get you where you want to be and are designed to leave you feeling energized. I come to your home gym, or we meet wherever you work out. I’m going to leave you with this somewhat corny yet true inspo. You, whoever you decide to be, are 100% capable of a shift. And you 100% decide if you want that shift to happen.
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Are you having one of those days where nothing seems to be going right? Cars are speeding past and not using their signals and you have a baby in the car, you wish you were skinnier, you and your friends aren’t clicking like you used to, and/or you’re stuck on that one incident that happened in the past where you wish you would have done or said something different. Maybe it’s not just one of those days and this is an incessant cycle of depression that happens for you. OR you don’t know why you’re feeling this bad. ALL of these reasons to feel down are valid and there is something small you can do.
Right now I’m going to demonstrate ways you can gain control over these moments rather than your negative moods and thoughts having control over you. 1. Exercise. You knew I was going to say that didn’t you? Even just a few moments of movement can have stimulating positive effects on your brain. Exercise can increase levels of brain-derived neurotrophic factor (BDNF) and other growth factors, stimulate neurogenesis, increase resistance to brain insult and improve learning and mental performance (1). Also, exercise benefits brain plasticity processes. Brain plasticity is basically the brain getting active and reorganizing itself in a positive way. Overall, exercise could provide a simple means to maintain and improve brain function. 2. Identify and acknowledge how you are feeling. The Feeling Wheel by Dr. Gloria Willcox of the Gottman Institute (2) can be a helpful way to identify how you’re feeling, positive or negative. Identifying your thoughts could sound like this, Wow, I’m feeling really down and I can’t relate to anyone right now. I feel inadequate. When we identify our emotions we are one step closer to accepting them or moving through them. If you feel stuck in your negative emotion try calling up a friend or family member, go for a walk, or switch up what you are already doing. It may be most helpful and productive to seek out professional help. I’ll reference a trusted psychotherapy center below (3). 3. Neutralize your negative self-talk. I learned this one, thanks to Molly Galbraith and Girls Gone Strong (4). Hear yourself speak negatively about your body, your mind, or your skills and then neutralize your words by stating what is true and unbiased. This looks like this, "Ugh I look so puffy". Flip it to…"This is what I look like today". Practice this over and over, day after day and once you feel comfortable with a neutral statement you are ready to practice shifting a negative thought into a positive one. Bonus, tell positive thoughts to yourself in the mirror. Here's an example, "Ugh I look so puffy". Back flip it to…"I love my body and appreciate how my body has carried me through my life"! Trust me, you can get there! These are not rules for you to follow. The last thing we need are more rules. And know that being depressed is ok and it is often a temporary emotion. If any of these phrases, practices, or rituals speak to you, give them a try and even better if they make you feel less stressed, even if momentarily, add it to your tool box. If you have not been feeling like yourself for several days, aren't sleeping or are sleeping too much, and cannot seem to shake it, contact your primary care physician. Sources: (1) Cotman, C.W., & Berchtold, N.C. (2002). Exercise: A behavioral intervention to enhance brain health and plasticity. DOI:https://doi.org/10.1016/S0166-2236(02)02143-4 (2)the-gottman-institute_the-feeling-wheel_v2.pdf (3) Chamin Ajjan Psychotherapy Group Contact: https://chaminajjan.com/ (4) The Girls Gone Strong Academy Pre-and Postnatal Coaching Certification Manual. 2018. Girls Gone Strong. In this blog I’m going to discuss appropriate exercises that can be applied to your daily life, after giving birth. Also, as mentioned before in prenatal exercise part 1. (link blog here), it’s mandatory that you have permission from your primary care provider to begin any form of exercise.
Weeks (0-6) After birth: This is an interesting time for you, having just given birth, and getting familiar with your baby, your body, your mind, and time. You are most likely experiencing less sleep than you’re used to as you adapt to your baby’s feeding needs, are recovering physically from birth whether vaginal or c-section, and learning to face mental stressors. As long as you have clearance from your primary care provider, and feel up for exercise, there are a few activities we can do now. Keep in mind that during this time the top priority is your recovery and we will be weaning into exercise slowly so your tissue can have time to heal. If you have any symptoms of pain, incontinence, excessive bleeding that do not go away in weeks after birth, please contact your primary care provider. In this blog I’m going to share with you how to breathe to relax and access and strengthen deep abdominal muscles, stretch and mobilize your neck, shoulders, and pelvis, begin walking again and do it so you don’t get hurt or slow down your recovery time, and break down posture alignment, also good for walking, and everyday life. Priorities during the first six weeks postpartum are (1)
In the first few weeks some people experience incontinence and pelvic floor weakness, this is normal, and this should improve from week to week. If it does not improve and there is a painful sensation within the pelvic floor area after the six week mark, you should reach out to your primary care provider and seek out a pelvic floor physiotherapist if you don’t already have one. Goals of exercise in this period are (2)
Pelvic floor muscle contraction and relaxation looks like this:
It helps to remember “exhale on effort”. This will come in hand when we do resistance strength training too. Mobility and stretching help relieve tension in the neck, chest, and lower back. A few simple stretches you can do lying on your back are:
Regular breathing techniques are also a helpful way to ease the mind and regain body awareness. This breathing technique also helps access deeper muscular activation of the transverse abdominis. If you’re recovering from a c-section ensure you’re not breathing too deeply into your lower stomach. This way you’re not over stretching the healing incision.
Once you have the hang of both pelvic floor clock breath and above breathing technique, blend the two together.
Walking post birth can be a new challenge. It can also be something that you’re excited and anxious to get back into. Wherever you are on the spectrum, you need to take it slow. My suggestion is to start with a 10 minute walk. And work up to two short walks (10-15 minutes) twice a day. Continue to check in with yourself and see how you feel after the walk and the next day too. You can work your way up to one long walk once you feel you’re ready, without any symptoms, and as time allows. You may also be pushing the baby stroller or carrying the baby on your body in a wrap, so consider the added weight, and challenge your posture. In general we’re seeking posture alignment that is optimal for function. There’s no perfect posture, however there are patterns that allow for better muscle activation which will help you feel stronger. Here’s what we are looking for when it comes to posture:
You’ve got this. And you’ve just given birth to a human so give yourself some serious credit. Be patient in your recovery and reflection. Recovery looks different for each person and so do your needs, schedule, and desires. If you have questions and are seeking further resources please contact Brie at coachbrienyc@gmail.com
Third Trimester
In the third trimester (weeks 28-40) the most physical growth happens and it may become difficult to get comfortable in certain positions and while sleeping, so you may feel more tired than usual from disrupted sleep. During this trimester your body is working very hard to prepare for birth and support a growing baby. Weight gain is part of a healthy pregnancy and in this trimester an additional 450 calories more than what was eaten at the start of pregnancy is necessary for most women as the baby gets bigger. Since the baby is now taking up more space in the belly, leaving less room for the stomach to expand with meals, it may be helpful to eat several smaller meals throughout the day instead of 3-4 larger meals to avoid discomfort. Self care and rest are important during this time. Exercises will be modified and we are especially going to tune into energy levels and any pain or discomfort from exercise session to session. Training Goals in the Third Trimester include (1):
At the beginning of the third trimester, the baby weighs approximately two pounds and at birth the baby usually weighs between six to eight pounds. This rapid growth takes a lot of energy from the mother and the developing baby crowds the abdomen and mothers organs, so exercise and daily movement modifications will become necessary. Some Common Concerns in the Third Trimester Include (2):
Strength Training Program Modifications in the Third Trimester are:
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For questions or to set up your first session please contact Brie at coachbrienyc@gmail.com Second Trimester
In the second trimester (weeks 14-27) there are new psychological and physiological changes that take place. Commonly, at this stage of pregnancy, people generally feel a sense of relief and reduced anxiety over miscarriage, less frequent or no longer experiencing nausea or sickness, increased energy, and more social support as they share the news with friends and family. With these improvements, your body is also developing more in this stage of pregnancy. During this trimester, you’ll notice you gain the most weight as the baby grows and your body adapts to nourish your expecting child. In exercise, we’ll make minor adjustments to your positions and continue to meet you where you’re at energetically. Training goals for a Well-Designed Exercise Program throughout the Second Trimester Include (1):
Additionally, as the baby grows, it may feel less comfortable lying on your back. Research and exercise guidelines vary in their suggestions for being in a supine position during this time and what is most important is your comfort and acknowledgement of any signs or symptoms. We will minimize the time spent lying on your back and incline the supine position to at least 15 degrees to avoid excessive pressure on the vena cava, the main vein that carries blood back to the heart from the lower body. If experiencing light headedness, nausea, shortness of breath, or tingling in the legs at any point when in the supine position it is crucial to communicate this and move out of that position. Some common concerns in the second trimester are (2):
Some people may and others may not experience much discomfort at this time, and we will make appropriate modifications as necessary, where needed for you. Specific strength training modifications in the second trimester include:
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For questions or to set up your first session please contact Brie at coachbrienyc@gmail.com First Trimester
In the first trimester (weeks 0-13), hormones, energy levels, appetite, and other aspects can influence your behavior, mind state, and the way we train. I don’t want to overlook the importance of adapting to these new changes and working together to find comfort, satiety, and resolution where needed. Regular physical activity has been shown to be associated with improved mood, cognition, attention, memory, and decreased depression, anxiety, and stress (1). Even though exercise is beneficial in many ways, sometimes sleep is a priority and that’s ok! Listening to your body is key (pregnant or not ;)). For example, It may be appropriate to do 30 minutes of stretching, breathing, and pelvic floor connection breathing instead of bicep curls, reverse lunges, and cable rows. Both forms of exercise make a huge difference physically and psychologically and we’ll get into the how-to’s for all of these exercises in our training together. While exercise in pregnancy is safe for you and your baby, and can be really fun discovering your capabilities, there are precautions and considerations we must take while choosing exercises to perform. It’s also important to get feedback from you and notice if anything feels off. I’ll teach you what to look and feel for and as a part of your health care team, ensure you have the appropriate care when and wherever necessary. The first trimester is accompanied by some or all of these physiological changes and symptoms (2).
Not all women experience these symptoms, what you experience during your pregnancy will be unique to you and we will adapt your exercise program to fit your needs and goals. Training goals for a Well-Designed Exercise Program throughout the First Trimester Include (3):
Specific strength training modifications in the first trimester include:
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For questions or to set up your first session please contact Brie at coachbrienyc@gmail.com If you read Part 1 of this blog series, you’ll already have information about the requirements for exercising while pregnant, some of the known benefits of exercise for yourself and your unborn child, and some examples of exercises that may or may not be appropriate for you during pregnancy depending on your own comfort level and doctor’s approval. Throughout pregnancy the ACOG recommends 150 minutes of moderate intensity aerobic activity throughout the week for healthy pregnant women. In this article, you will get a good understanding of what a general exercise program looks like. Further, in Part 3 you will learn about exercise in the first trimester and how this program may be modified, Part 4 will break down exercise in the second trimester, and Part 5 will explain exercise specifics in the third trimester. All programs and articles demonstrate physiological and psychological considerations during each trimester of pregnancy.
Each trimester has specific intensity level ranges, recommended movement modifications to adapt to your developing baby and body, and movements we want to encourage throughout this time. All of this information is collected from various scientific sources and according to the Girls Gone Strong Prenatal Coaching Program Manual. Before exercising when you first find out you're pregnant, I recommend first speaking with your General Practitioner or OB-GYN to get clearance to exercise and once cleared, take their suggestions if they have any specific modifications for you. If they have cleared you to exercise, we will create an exercise plan for you based on your current level of fitness and schedule and modify exercise specific to each trimester which you can read more about in part 3, 4, and 5 of this prenatal blog series. Now isn’t the time to take on challenging yourself to a marathon for the first time or meeting a new personal record for weight lifted. Let’s take the appropriate science based steps forward so you can feel great during your pregnancy journey. Throughout all stages of pregnancy, activities that should be avoided are(1):
Throughout all stages of pregnancy activities that can be done or started slowly(1):
*You must be cleared by an OB-GYN or General Practitioner to take part in these exercises, then continually be monitored by a member of your medical professional team. IF experiencing ANY of these symptoms during or after exercise while pregnant or after giving birth, we must stop exercise and call a member of your healthcare team (1).
How do I know what level I should be training at when I’m pregnant? For strength training exercise, you are considered a beginner if you have just begun training (less than two months), have been training consistently for one to two times per week at low intensity, or have minimal training skill. For you, we’d start a full-body training program two to three times per week with at least one day of rest between sessions. You are considered Intermediate if you have been training consistently for two to six months two to three times a week. We would continue working out at this level at either a full-body two or three times a week or upper-lower body split routine four times a week. You are considered Advanced if you have been training consistently for a year or more working out at least three times per week, have experienced high training stress, understand their need for adequate recovery, and have a high level of movement skills. General exercise program example: Warm Up (2-4 days) (2)
Strength Training (2-4 days) (3)
Cardiovascular Training (1-5 days)
Rest and Recovery (daily)
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For questions or to set up your first session please contact Brie at coachbrienyc@gmail.com Delivering a baby is arguably the most momentous life event that happens for a woman. The process leading up to the big day makes a significant impact on how she feels during pregnancy, labor, and postpartum. Also, a mother 's health during pregnancy has a profound effect on her unborn child. A new mother doesn’t have to already exercise to begin a healthy fitness led lifestyle to make a difference for her and her baby. Necessary preparation and care before the big event are met with exercise for women whose obstetrician or physician gives them permission to do so. Each exercise program is tailored to each woman's health, current skill level, and stage in pregnancy. Why should I exercise during pregnancy? Lower incidence of:
What kind of impact does exercise make on my unborn baby?
*APGAR score is done by a doctor, midwife, or nurse and they check the baby’s breathing effort, heart rate, muscle tone, reflexes, and skin color. Sounds like a good idea to exercise, right? Right! However, It does come with some new challenges to be aware of so you can be prepared for your pregnancy. For example, the belly grows outward and downward which causes abdominal pressure and pelvic floor pressure. This can weaken surrounding muscles and tissues which means rehab and postnatal specific strength training exercises will become necessary. Also, anterior pelvic tilt with belly growing outward and rounding shoulders with breasts growing, so postural work and low back pain relief are important. What are some examples of exercise I can do while pregnant?*
*written clearance and any contraindications are needed before choosing a form of exercise that is most appropriate. Also take into account as your body is changing, so too may the form of exercise you do. Choosing exercises that you have done prior to pregnancy are best, for example starting to run or do high impact exercise for the first time when becoming pregnant and having never ran before may be contraindicated. I’ll talk more about exercise specifics in Prenatal Exercise Part 2. And you can contact me at coachbrienyc@gmail.com for more information on pre/postnatal training. Congratulations on expecting a child! If you’re feeling up for it and your doctors permit, an exercise program will be a fantastic way for you to feel confident and ready for your big delivery day. Medical Exercise is the new modality to assist and facilitate safe and effective exercise programing for individuals with medical conditions. Medical Exercise clients must be released from Physical Therapy, with a Physician's approval, and or approval by Doctor of Chiropractic and or it has been one year since the onset of their condition.
As a Medical Exercise Specialist, I use up to 62 different exercise programs and protocols to manage pain and improve the functionality for people’s lives. All exercise programs include cardiovascular exercise, strength training, and flexibility pertaining to the specific need of each client. Some of the Medical Exercise client’s I’ve worked with have had high blood pressure, partial and full knee replacements, hip replacements, hip impingement, multiple sclerosis, torn rotator cuff, shoulder impingement, ankle arthritis, low back pain, carpal tunnel, lateral epicondylitis, scoliosis, and knee arthritis. The BIG 5 chronic diseases in the US are:
All of these chronic conditions, with proper medical attention and assistance, can be managed with exercise. How is this exercise helpful?
What is the difference between corrective exercise and medical exercise? Corrective exercise focuses on muscular and postural imbalances whereas medical exercises focuses on medical conditions. For example, a corrective exercise program may emphasize stretching the calves and inner thighs while strengthening the glutes of a client whose knees bow inward while squatting. A medical exercise program will strengthen the muscles of the hips, quads, and glutes, bike, and stretch quads and hamstrings to support a client who has knee replacements. What is Medical Exercise NOT? I do not provide any aspect of medical diagnosis or treatment. I work with individuals who are in a chronic management phase and it has been a year since the onset of their symptoms or are released from physical therapy and need to establish a new normal exercise routine. If you or someone you know fits the criteria for medical exercise, please feel free to contact Brie at coachbrienyc@gmail.com. Cited Articles:
It’s my intention to demonstrates best common practices and training methods for athletes. Since my training is science based, it’s my priority to offer information that is current and has been tested. It’s also important to consider your body, goals, and lifestyle are unique to you and training for you may be modified based on this, so please consult with a professional before you begin a training program. Although we are highlighting athletes here, the results of this article may be interesting to you, if you’re interested in starting a strength training program, please contact Brie.
In this article, I’m sharing sample strength training programs that are recommended for Athletes. I’ll explain various training levels of intensities through periodized training for optimal performance outcomes. We’ll look at strength training and how it impacts athletes in season, off season, and necessary recovery time between training sessions. First, let’s define periodization, according to the National Academy of Sports Medicine, periodization is the division of a training program into smaller, progressive stages. These stages can be broken into three parts: Macrocycle = year, Mesocycle = 1-3 months, and Microcycle = 1 week. The different periods, or phases, within these stages of training include: Phase 1: Stabilization Endurance (50-70% 1RM 12-20 reps X 1-3 sets tempo 4/2/1) Phase 2: Strength Endurance Training (70-80% 1RM 8-12 reps X 2-4 sets supersetting 1 strength 2/0/2 tempo with 1 stabilization 4/2/1 tempo) Phase 3: Strength Hypertrophy Training (75-85% 1RM for 6-12 reps X 3-5 Sets at 2/0/2 tempo) Phase 4: Maximal Strength Training (85-100% 1RM 1-5 reps X 4-6 sets at 1/1/1 tempo) Phase 5: Power (85-100% 1RM reps 1-5 X 1-5 sets as fast as possible). How do I find my 1 RM, or 1 Rep Max? Use the Epley Formula (w= weight lifted r= reps) 1RM = w(1+r/30) Which phase do I train if I’m an Athlete? In the article Hartmann H et. al, they look at track and field athletes and strength training within season and off season. Their research shows superior gains in strength rotating hypertrophy Phase 3 - Phase 5 sessions in a microcycle during the season and pre-sesion is a viable option. Studies have demonstrated equal or statistically significant higher gains in maximal strength for daily undulating periodization compared with SPP (strength power periodization) in subjects with a low to moderate performance level. Conditioning programs and program variables for competitive athletes either maintained or improved strength and/or speed-strength performance by integrating daily undulating periodization and SPP during off-season, pre-season and in-season conditioning. In high-performance sports, high-repetition strength training (>15) should be avoided because it does not provide an adequate training stimulus for gains in muscle cross-sectional area and strength performance. High-volume circuit strength training performed over 2 years negatively affected the development of the power output and maximal strength of the upper extremities in professional rugby players. Conversely, training low-intensity or Phase 1, Muscular Endurance/Stabilization Training (50-70% 1RM 12-20 reps X 1-3 sets tempo 4/2/1) can have benefits for athletes to avoid overtraining and injury, however should be avoided if immediate goal is to maximize strength and power. According to the National Academy of Sports Medicine, for advanced clients, this level allows for active rest for more bouts of training and is ideal for people who are beginners to exercise. It involves low-intensity high-repetition training, emphasizing core and joint stabilization. This phase allows for proper recovery and maintenance of high levels of stability to ensure optimal adaptations for strength and power. In conclusion, going through all phases of training, Phase 1- Phase 5 have beneficial and specific impacts and purposes on the body. For Athletes, training Phases 3-5 are optimal for Athletic performance and growth. Cited Articles:
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