Tag Archives: post natal

Why the Benefits of Returning to Fitness with Caution after Baby Are Lifelong

core restore post natal recovery spynga toronto

core restore post natal recovery

There are a few things new moms want to be mindful of when returning to a fitness routine after having a baby, particularly after consecutive pregnancies. 30-40% of mothers still experience symptoms of pelvic dysfunction one or more years after giving birth (i.e. diastasis recti AKA abdominal separation, pelvic organ prolapse, urinary incontinence, etc). This a significant chunk of the maternal population to be experiencing a sub-optimal recovery experience, the symptoms of which are not inconsequential.

I am one of these mothers. For me, my postnatal pelvic dysfunction was characterized by severe difficulty regenerating core strength, which as a woman who prides herself and relies upon my physical strength to live life effectively, has been devastating. I’ve also experienced stubborn knock-on effects from inadequate postnatal care that are very hard to undo. Don’t make the same mistakes I have!

Statistically I am not alone, but the sad thing is that many women suffer in silence because there is not much support or information that is readily available. Our capability, wellbeing, self-esteem and long-term health as mothers becomes compromised because we haven’t had the opportunity to recover as fully as we might have.

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Confessions from a Broken Belly Mama

Casey with her middle son, Billy

Casey with her middle son, Billy

Pregnancy took my belly for a big, bumpy, RIP roaring ride. It never occurred to me that as the baby (and your belly) grows, the chances of tearing your abdominal muscles grow as well. With each pregnancy (there were 3) my #DiastasisRecti (DR) expanded and 6 fingers deep to be precise! For those of you who haven’t heard of the DR, it is defined as a separation of your rectus abdominis, AKA your six-pack! When the abdominal muscles move aside, your uterus, bowels and other organs have only a thin band of connective tissue in front to hold them ALL in place. After baby, this condition causes your belly to stick out (yes, just like it did when I was about 5 months pregnant). I was so excited to feel good in my own body again, however, this unfortunate symptom has been quite hard at times on this mama’s soul. People (mostly women) constantly ask me if I am pregnant again. “So…you are going for the fourth?” and “When are you due?” are the most frequent questions that I get. Being a fitness instructor and wearing spandex for a living doesn’t allow me to wear “looser” attire!

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7 ½ Weeks Post Baby – First Cycle Class – Getting Back on the Bike

Me pictured here with cycling Instructor, Joanna Perlmutter

Me pictured here with cycling Instructor, Joanna Perlmutter

At seven-weeks post baby, I woke up and no body part was screaming pain. Sleep deprived, yes, but I can cope with the fatigue much better if my body is not in any pain.  After trying my first yoga class last week, I though I would brave the bike. I have to admit, I was scared to even sit on the saddle, afraid of reliving parts of childbirth and embarrassing myself with the thought of not even getting through the class!

I went to a dear friend and staff member’s class, Joanna, who is a mother of two as well. Comforted by knowing her style of teaching which is commanding, high energy as well as inclusive of all riders, I knew it would be a good class to find my legs again.

I sat next to loyal client who comes to Spynga 3 x a week and is there to work hard.  She was my secret inspiration to keep pace with.   Truthfully, I was just happy being in the excitement of a cycle class again. Those who are indoor riders seriously love the endorphin rush, music and challenge of it all, not to mention the continued results they see and feel in their body.

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Everything Hurt, But It Was Heaven

sari.warriorIIvari cropped
So here I am reemerging from the newborn baby bubble at 6 weeks post- pardum where, I think, you can finally semi catch your breath. Recovery from the wild ride of labour and delivery is hopefully becoming a distant nightmare or dream, depending on your experience and your body is healing, at least on the surface. Personally, I am knee deep in sleep deprivation mode where it is natural to feel like you have left your brain on most days and where 2-3 hours of snooze time feels like you drifted off for just a moment. Since my mind has been mostly occupied with feeding, poop, devising inventive ways to settle a fussy infant, and incorporating a toddler into this all – It was sadly foreign albeit natural, to turn my attention inwards.

I took my first breath with a vinyasa level 2 yoga class yesterday and besides reliving moments of childbirth again in certain poses, it was incredibly humbling on the mat for this veteran teacher and student of yoga.   I have been stretching periodically since giving birth to Theodora. Mostly a few sun salutations to shake out the legs from sitting and nursing, forward folds with arms following over head to reverse my caved in chest from hovering over baby day in and day out, breathwork to get through the initial pain of breast feeding and meditating any chance I get….or is that sleeping?

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A Spynga Mom’s Post Natal Odyssey

 

Sari and Sage belly

I want to start off by thanking you for following me + Spynga.

As some of you know, I am one of the co-founders of Spynga the Yoga + Cycling studio as well as a mom of one amazing girl with another on its way by weeks end! As a devotee to vinyasa yoga, indoor cycling, and strength training for over a decade, being committed to practice of these kinds helped me with post-baby #1 recovery but in all honesty, the confidence that becoming mother infused, I never felt stronger in my life.  My time on the yoga mat is one that is always sacred to me whether I am simply breathing, sitting still or flowing. My practice always informs me of what is truly in my heart and gives me a greater understanding of who I am daily.  Whether my intention is to restore, strengthen, ground, or explore, teachings of self-respect and self-love is what continuously shines through and enhances my connection to those I meet on my path, my higher self and all phenomena.  The magic I feel as a student and teacher never dulls and is ever evolving. My affection for indoor cycling, originally inspired by my business partner and dear friend Casey, is the one activity that makes me feel physically and mentally powerful and clear. It is a rush like no other and I love conveying that through my classes. I learned over the years that stability serves as an essential component to a lifelong physical practice and discovered that strength training helps to prevent injuries and gives me the equilibrium to challenge myself. I truly believe in these physical, mental and spiritual modalities in conjunction with fueling your body and heart with love, good food and GREAT people!

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