Tag Archives: PostPartum

Guest Post: Managing Stress with Yoga

The quick and dirty

Since I last posted, we:

  • moved to Madison, WI at the end of 2017.
  • celebrated 5 years of marriage in 2018.
  • welcome bebe no. 3 in March, 2019.

But more on all that another time …

I’m sharing a guest post from FamilyLivingToday.com on managing stress with yoga. During my maternity leave with bebe 3, I did a lot of hot yoga. It allowed me to sweat out the hormones, spend some quiet time on me and allowed my body to gently recover. I’ve also found it to to be a great compliment to CrossFit.

See what you think of our guest post and let us know the benefits of yoga you receive!

Get More Sleep: Manage Your Stress with Yoga

With the advancement of technology, the world seems to be moving at an ever-increasing pace. Unfortunately, for most people the fast pace brings stress and, consequently, sleep deprivation. While you can’t always slow down the pace of your life, you can be proactive about stress management.

Yoga as Stress Management

As an age-old form of exercise, yoga still proves to be effective today. Yoga is also versatile because different methods and pose sequences can do different things for your body. Some poses are meant to invigorate and enliven the senses while others slow the heartbeat and calm turbulent thoughts. No matter the purpose of your yoga, the benefits are hard to ignore.

Studies have shown that yoga reduces the release of the proteins that cause inflammation. It can also improve moods, especially forms that use meditative breathing and focused thought. Improved emotional management helps break the stress-sleep deprivation cycle.

Get the Stress Out

Yoga can be used along with other stress relieving methods to give your body the chance it needs to get a full seven to eight hours of sleep. The body needs the full time to reach the deepest levels of sleep. Methods that work well along with a consistent yoga routine include:

  • Journaling: You might not see the connection between journaling and stress management at first, but there is something cathartic about putting your worries down on paper. Journaling lets you see and examine the events of your day as well as your thoughts and feelings about those events. Sometimes the mind needs somewhere to let thoughts rest. You can also use a journal to keep a running list of tasks to complete the next day, relieving yourself of the burden to remember.

  • Focus on Gratitude: Gratitude can change the way you look at yourself and your challenges. Taking a moment each day to remember and acknowledge the good in your life helps focus the mind of positive thoughts. You can write the thoughts down in a journal or a daily planner where you can review them often.

  • Meditation: While many yoga methods use breathing and focused thought similar to meditation, a consistent meditation regime can have a big impact on your stress levels. Meditation triggers the relaxation response, which causes the heart rate and blood pressure drop. It also improves the connection between the reasoning and emotional centers of the brain.

Sleep Hygiene

Good sleep always starts in a bedroom that’s devoted to creating a relaxing atmosphere. Your bedroom should include a comfy bed; there are many comfortable but budget-friendly mattress options online. The room should be kept dark, quiet, and cool with the temperature between 60-68 degrees.

You can also start thinking about ways to improve your sleep hygiene, which includes all the habits in your life that contribute to the quality of your sleep. After that, it’s about developing the right habits like:

  • A consistent bedtime

  • Regular bedtime routine

  • Regularly spaced and timed meals

  • Daily exposure to natural light

  • Turning off electronics at least two to three hours before bed

  • Stopping your caffeine intake in the early afternoon

Chuckwalla’s CrossFit Momma Program

One of the reasons I/we love Chuckwalla CrossFit so much is its focus on family – FREE childcare, community events that are tailored to families (swim parties, bounce houses, gluten free goodies, moms groups) … need I say more!?

Most recently, Coach Lauren has developed a pregnancy and postpartum exercise program, focused on supporting mommas through all phases of motherhood and maintaining a strong core.

The next workshop is Saturday, August 26. I encourage YOU to join the conversation and register for the event! Here are ALL the details:

WHEN: Saturday August 26 from 11am – 4pm (with 30 minute lunch break)

WHERE: El Jefe CrossFit (8110 W Union Hills Dr, Suite 250, Glendale)

*Taco truck on site, lunch available for purchase*

WHO:

  • Any woman who has had a baby (postpartum is forever!), is pregnant, or thinks she might have a baby someday (core & pelvic floor strength starts now!)
  • Any fitness or health professional (i.e. health advocates, physical therapists, medical staff, fitness professionals, coaches, or instructors) who work with women
  • Anyone experiencing core & pelvic floor dysfunction (leaking/incontinence, diastasis, painful intercourse, low back/hip pain, etc.) because it’s not just a pregnancy or postpartum problem

COST: $70 ($55 for Chuckwalla Members with code MEMBER)

REGISTER NOW and share with mom’s you love!

WHY: There is a lack of guidance out there about pre/peri/postpartum exercise strategies and a lack of awareness about the core and pelvic floor relationship, causes & signs of dysfunction, and treatment/healing options. Leaking urine during exercise (or any other time), painful intercouse, pelvic/back/hip pain, diastasis (separated abs) and other postpartum issues get written off as “badges of motherhood,” but we want moms to know there is hope! These postpartum
issues might be common but they do NOT need to be normal and are NOT something moms have to live with. Moms deserve to do the exercise they love in a way that prevents, heals, or minimizes core and pelvic floor dysfunction. Even if a mom doesn’t lift weight or have dedicated exercise, she is lifting and moving all day long. Her movement should leave her strong from the inside out, not be enhancing or creating her dysfunction.

Join us to learn the key components of finding strength from the inside out and then how to apply these strategies to daily living and your choice of fitness, whether that is pre-pregnancy, during pregnancy or returning to exercise postpartum. Learn strategies to help prevent, minimize, or heal diastasis recti and pelvic health concerns such as painful intercourse, urinary incontinence and pelvic organ prolapse. Discover the optimal nutritional needs for supporting pregnancy, breastfeeding and beyond. All women deserve to feel healthy and strong, especially moms.

Objectives:
– Understand the anatomy & relationship of the core (including pelvic floor & diaphragm)
– Understand the changes to the core & body during pregnancy, labor & postpartum
– Understand the signs & symptoms of core & pelvic floor dysfunction (especially incontinence, diastasis, & pelvic organ prolapse)
– Understand that there is treatment and healing for core & pelvic floor dysfunction
– Have an exercise strategy for pre/peri/postpartum based on breathing, alignment & mindset, which will minimize or heal core &
pelvic floor dysfunction
– Practice alignment, umbrella breathing & piston science strategy (core, breath & pelvic floor connection)
– Practice applying the strategy to (your favorite form of) exercise through discussion & hands on teaching of the squat, deadlift & pull-ups
– Know how to determine if an exercise/movement is “safe” for your body during pre/postpartum, how to modify, and how to progress volume/load/intensity
– Learn (and practice!) how to lift & carry the baby and perform activities of daily living with optimal alignment and breathing
– Learn how to properly fuel your body for a healthy and strong pre/peri/postpartum season
– Take home a folder of the presentations and handouts so all of the material is accessible
– Have local contacts for pelvic floor physical therapy, exercise guidance and nutrition coaching

PRESENTED BY:
* Breann Fox, mom to one, PT, DPT, PRPC, physical therapist specializing in pelvic & visceral health. Former D1 collegiate soccer player.

* Sarah Backus, DPT, physical therapist specializing in pelvic health; interested in core & pelvic floor stability in the female athlete. Avid CrossFit & PowerLifting athlete.

* Lauren Koemans, mom to one, CF-L1, ACSM CPT & Chuckwalla CrossFit coach; passionate about connecting moms with the support they need & helping women find strength & confidence through exercise. Loves running & CrossFit.

* Ashley Nowe, of Get Mom Strong, a mom and certified nutrition health coach specializing in helping moms regain their strength through nutrition, healthy living & functional exercise

Shout Out to All the DADS!

#CrossFitandPregnant wouldn’t exist without the dads (because duh, biology). So on this Father’s Day, we wanted to recognize the guys behind the barbells. Some of our athletes had their partner/hubs share what it was like to watch their lady, CrossFit while pregnant, go through birth and triumph post partum. Here’s what they had to share –

Dr. Leon Chang

Leon and I go back to my original days of CrossFit. He was part owner of CrossFit Elysium {now CrossFit 858 – Uptown} and is married to Dr. Alessandra Wall. They have two sons, Luca (8) and Rhys (5).

What was it like watching your spouse/partner CrossFit while pregnant? Inspiring. Doing “metcons” was always incredibly painful for me- I can’t imagine doing them with a gravid uterus just sucking blood flow and oxygen that your muscles desperately need! In addition, bodyweight movements have always been one of my strengths, and watching Alessandra’s gymnastics ability rapidly take a hit due to the pregnancies would have been more of a ego-blow than I could bear.

Leon & Alessandra

Since my spouse/partner CrossFitted while pregnant, I’ve learned: the human body is an amazing piece of machinery. Sure, women can and should take their foot off the gas pedal a bit during pregnancy, and will have to modify movements. But that doesn’t mean all movement has to stop altogether, and some degree of intensity can still be tolerated.

Advice you’d like to share with other new #crossfitandpregnant dads: As long as the facility and/or coach understands the demands of pregnancy and can scale work outs appropriately, there’s nothing you need to worry about. Just get out of the way, let the mom do her thing and be supportive! Oh, and don’t cry if she continues to crush you in the WODs.

Any advice you want to share? As a former coach, I’d advise pregnant women to just enjoy the journey. Yes, you will lose some capacity but you can gain it back rapidly. Don’t worry about “losing your muscle up” or anything like that- all of those challenges will still be there. Just recognize that you’ll have to scale, you won’t be “as fit” as you were pre-pregnancy, but you’ll get it back! Jason Koemans

Jason has only recently come into our lives and his wife Lauren’s profile is in my queue (stay tuned – Lauren is one of the awesome coaches at Chuckwalla CrossFit).

Three words that describe your spouse/partner: tough, persistent & beautiful

How do you support your spouse/partner in “getting her body back”? By allowing her time to recover before we have another baby 😉 Talking positively about her body and supporting her in the exercise she desires.

Advice you’d like to share with other new #crossfitandpregnant dads: A pregnant woman can feel her limits, don’t push her farther than she should go.

Chad Leatherman

Big shout to the Poppa of #TeamLeatherman – CHAD. “Watching Meghan during our first pregnancy was nerve racking and equally inspiring. I loved how bad-ass she was (is). We received a lot of recognition and kudos from other athletes. And any time Meghan PR’d, which was often during her pregnancy with Florie, I couldn’t help but think, ‘Oh, hell yeah!'”

His advice to other dads: don’t be scared, be involved. Encourage baby momma to listen to her body and scale accordingly.

HAPPY FATHER’S DAY to these three encouraging men and for all the Dads who stand beside their parenthood partners. Wishing you a year of active and healthy fatherhood!

xoxo

 

 

Athlete Profile | Olivia Leblond

French-born Olivia Leblond has been CrossFitting for two years gave birth to her first born in February. A self designated ninja in the making, Olivia was supported by her spouse to CrossFit during her pregnancy. It was her daily social outing. Olivia and her husband are currently living in Singapore, where pregnancy advice is “by the book,” meaning you’re not allowed to lift anything nor let your heart rate go too high. She tried to explain what she was doing but her doctor just dismissed her. “In that sense, I did take a risk,” Olivia said. “But I only did because it was a low risk pregnancy. Had it been any different, I would have taken down the training intensity a lot.”

More from Olivia

How did you find crossfitandpregnant.com? The day I found out about the pregnancy, my first google search was “CrossFit pregnant”. Though, I’m still rather new to CrossFit, I had been educating myself extensively to become a (good) coach at the time. So I just didn’t want to throw all that away.
Why I started CrossFit: Because I did the usual aerobics. Then the Insanity videos. And then I was desperate to find something tougher. It may be a coincidence that a box opened in my city at the time.
Other exercise practices: if I had the time, I’d do gymnastics. And if I wasn’t so lazy, I’d run but I always make excuses.
My goal in CrossFitting while pregnant is: I wanted to maintain my strength and avoid all the usual pains and aches you hear of. Oh and I wanted to prove to the world that CrossFit can be adapted to EVERYONE. In the future, I’d love to help women before/during/after pregnancy; so I’m my own Guinea pig.
CrossFit and pregnant, where do you find support? In the community, the other athletes at the box, the strangers on Instagram, from my husband and my distance coach in the U.S.
CrossFit and pregnant, where do you find inspiration? I’ve been going to New Hampshire every year for the past 18 years. Two years ago, I visited a box – White Mountain CrossFit – and as I sat there watching a class, this amazing 7-8 months pregnant woman was doing pull ups better than anyone else. That day I said, if I’m ever preggers, I want to be like her! Oh and her coach is now my coach too!
Since doing CrossFit while pregnant, I’ve learned: that your body is pretty intelligent and you can trust it. I’ve learned that you can be super strong when pregnant. I felt amazing at the gym. I’ve also learned that working out stopped the morning sickness.
Biggest CrossFit and pregnant challenge I’ve faced: it’s a mental challenge – specifically not being able to do certain movements anymore. As the pregnancy advanced, I had to stop abs, then pistols, then box jumps. And I felt very heavy the last few weeks. The muscle definition went away as well.
Do you follow a particular eating lifestyle? I’ve kept my diet more or less the same as before. I’ve always eaten clean-ish. I do love candy every once in a while. Quantity wise, it’s been rather normal portions. I have kept on taking protein as usual. I just made sure the products I was ingesting were as natural as possible.
Best CrossFit and pregnant tip or secret you’ve discovered: Don’t listen to the haters, but listen to your body. It’s amazing how the body knows if something is wrong. Some movements were OK the first months and all of a sudden, it felt wrong, so I stopped.
What have you found most valuable about CrossFit while pregnant?: the fact that in the box, even pregnant, you’re still an “athlete.” You’re part of something that’s not about the baby but about yourself. It’s nice for a change. The only difference in the box is your status from “one of the athlete” to “badass mom.”
Modifications you’d like to share with others: it’s not really modifications, it’s more about accessory work. I did loads to support the heavier body and the birth strains. Just bank on the accessory work! I wasn’t following the normal classes. I’m lucky to have a coach in the U.S. sending me a daily program and he looooves accessory work!
Lessons learned: time your pregnancy so you’re not completely out for The {CrossFit Games} Open – haha! I missed it all this year. ☹
If you could do it all again, you would: do the exact same!
Favorite quote: “Push it like you’re giving birth” that’s what I yell at people nowadays.
Favorite girl WOD: Annie. Simple and efficient.
Three words that describe me: mad, resilient, upright
When I’m not in the box, you can find me: At starbucks or sleeping
***
Thanks for sharing your story, Olivia! Enjoy your sweet baby!

2017. Already February?!

untitled-copy

Our friends at Chuckwalla CrossFit have been posting some funny CrossFit | Valentine themed memes on Instagram this month. Couple that with the excitement around the CrossFit Games and some recent #crossfitandpregnant scaling articles from CrossFit had led me to move my health and wellness off the backburner. Here are the articles:

I don’t know what it is, but I hit a slump with both babies in the 5-7 month postpartum range and end up packing on pounds again. It’s super annoying. Notably, it has been the holidays for both babies at this point, but regardless, it is frustrating to see the scale go up and down. I do love my body – it’s strong enough to bring two healthy, happy bebes into this world and feed them. BUT, I do miss wearing the gorgeous clothes in my closet!

Nothing like getting out the measuring tape to get your booty in gear, which is exactly what I did this morning. Despite my utter exhaustion and still battling flu symptoms from last week, I did a cardio workout today at home. Felt good to sweat, but I have a LONG way to go before I get back to a box. My endurance is shot.

To stay focused, the hubs and I are going to start training for some runs again. It’s something we loved doing together pre-babies and I miss that time and sensation of completing something together. And it’s perfect running weather in Phoenix right now, so we just have to pack the bebes in the stroller and ago. My second focus is fitting into a particular dress for a big work event at the end of March. Nothing like a killer dress to motivate!

Any tips from other mommas on what to do to stay energized, focused, and active?

xoxo

Athlete Profile: Alex Amodeo

While I’m embarrassed by my delay in sharing some of these fabulous stories, the silver lining is I am now able to share their delivery and post-partum stories. There is so much joy in virtually meeting the sweet babies of #crossfitandpregnant mommas. Alex Amodeo is one of the patient moms who reached out to me last fall and is now finally getting to share her story.

Kingston, Ontario, Canada Alex Amodeo native has been CrossFitting for four plus years. Similar to me, Alex began her CrossFit pursuits through running. She didn’t consider herself an athlete growing up, but when her mom started training for a half marathon and Alex saw her killing it, she thought, “why not me?”

As many of us who run know, it can come with a number of injuries and setbacks. Alex’s experience was no different. “My running muscles and cardio were great but the muscles around those muscles were terrible and I constantly had to take time off,” Alex said. “I realized I needed to do some sort of cross training and my massage therapist at the time had joined CrossFit Kingston and made it sound like a lot of (sweaty, terribly painful) fun. So I talked a friend into it and we joined.”

Since taking the plunge, she considers herself a “Recovering Runner.” “CrossFit is enough for me right now and I love it so much more. Best part: I haven’t injured myself once since joining!”

And that includes CrossFitting during two pregnancies. She welcomed baby #2 in August to join her husband, Matt, and her daughter Bailey (23 months).

Here’s what Alex has to share:

My goal in CrossFitting while pregnant is:

To keep showing up and doing what I can until I can’t anymore. By the end of my last pregnancy, I had often joked that I was going to the gym to “see my friends and move around a bit.” And if that’s all it is, I’m fine with it. I love my gym, I love exercising and I love my CFK family. I’ll do as much as I can for as long as I can and keep myself healthy for my baby.

What exercise advice did your doctor provide you? Did you follow it?

My doctor is awesome. I’ve never used the “CrossFit” word with her, but she’s very supportive about continuing with whatever I was doing before I was pregnant. I’ve mentioned weightlifting and even done a hollow rock in the office (“Is this cool?!”) and she’s just like “As long as you feel good, go for it.”

My last pregnancy I was a little stricter with myself in terms of what I thought I should and should not do while I was pregnant. I stopped anything that put me on my back after 12 weeks, stopped box jumps right away (I was afraid of falling), dropped my weights pretty significantly, etc. This time I feel more confident in my body and what I can do. I, believe it or not, got a whole lot stronger in the short time between these pregnancies (I was PR’ing every single lift!) and I just feel so much better going into this pregnancy. Sites like {crossfitandpregnant.com} are ones I use for inspiration – people who pay attention to their bodies more than the “shoulds” (obviously within reason).

CrossFit and pregnant, where do you find support?

My coaches, Andrew & Kate are fantastic. They help me modify and hold me accountable to come regularly. Plus I think having gone through all this before has left us all a little calmer about the situation. J

Everyone at the gym is amazingly supportive as well. I feel the love even when I’m no t pregnant and when I am it’s so nice to have such a great group of people rally to support me and my baby. The other mothers at the gym, even if they didn’t exercise during their own pregnancies, are such a great source of support because they get it.

CrossFit and pregnant, where do you find inspiration?

Honestly, I don’t feel like I need to be “inspired” to continue CrossFitting while I’m pregnant. It’s just something I did before and will continue to do. I love looking at websites like yours to see that other people are doing – “She hit a PR in her third trimester! Maybe I can too!” or “She stopped rope climbs so maybe it’s okay if I don’t do them anymore.”

Since doing CrossFit while pregnant, I’ve learned:

People are easily impressed. J I get so many pats on the back and “Well done, Alex! I can’t believe you’re doing this!” and it’s kind of embarrassing. My go-to response is “It looks more impressive than it is.” As far as I’m concerned, I’m basically just doing the same as I’ve always done, though I appreciate every well wish.

Biggest CrossFit and pregnant challenge I’ve faced:

Not sure if this counts, but getting back to the gym after Bailey was born was very, very hard both physically and mentally. I had a pretty terrible delivery with her (all that stuff about staying active and having an easier labour/delivery is great if it works for you, but not a guarantee!) and recovery was a long, long process. I was 12 weeks PP before I was cleared for exercise.

Those 12 weeks I was off were LONG.  And I’m not going to lie – I had a couple pretty down days. Everything with the baby was great and she was perfect and I was so thankful. The adjustment to motherhood went fine for me (sleep deprivation and all!) but the adjustment to being away from the gym? HARD. There were days where I’d see the WOD come up online or a friend post that they’d hit another PR and just become so incensed. I was jealous and I pitied myself – I wanted to be that person in the gym. I didn’t care if I wasn’t going to PR I just wanted to be able to do a damn burpee!

It was hard having worked out my whole pregnancy and then having that routine and fitness taken away from me. This is actually something I haven’t read much about and I wish I could know others’ experience with it. Most of what you read online is “I kept WODing until the day before I had my baby and was back in the gym 3 weeks later!” or similar. That’s not always the case and there’s nothing wrong with taking that time to heal. You have to respect your body and what your body went through. It’s hard, but I really feel as though the more respect you have in giving you body time to heal the better you’ll be after. I 100% believe that my fitness helped me heal so well from the delivery.

Do you follow a particular eating lifestyle?

I eat when I’m hungry and try to keep it as good-for-me as possible, but I’m not saying no to those salt and vinegar chips.

Best CrossFit and pregnant tip or secret you’ve discovered:

I think the biggest tip I could give someone is to just keep showing up and doing what you can. Try not to get frustrated when seemingly easy things get difficult and focus on the fact that you’re there and still working as hard as you can/is safe for baby. Also: look at this time as an opportunity to lift with new members at the gym or people who don’t generally lift as much as you do. New friends are fun!

What have you found most valuable about CrossFit while pregnant?:

I just feel so much better when I go. In the first trimester I wasn’t feeling so hot but the nausea always seemed to disappear once I started moving at the gym. CF helps make you feel better physically and mentally – which are a couple of things you can really need while growing a person.

Modifications you’d like to share with others:

There are so many great resources out there and your coaches are sure to have great advice and give you modifications for movements. I followed crossfitmom.com to the letter last time and this time I’m more feeling it out for myself but they have great ideas for substitutions. Everybody is going to be different. And when in doubt: push press and row.

What does your spouse/partner think of you CrossFitting during pregnancy?

Matt is incredibly supportive.   He’s my biggest fan and even though he’s not a CrossFitter himself (he prefers to cycle), he trusts that I will do what is best for me and our baby. Every time I leave the house for the gym he says “Have fun! Be strong! Be safe!”

How did you find crossfitandpregnant.com?

I was just googling “CrossFit and Pregnancy” and you came up! I wanted to read up on some stories of other women, see what kind of workouts/modifications they were doing.

Lessons learned:

Just show up. Don’t look at the WOD ahead of time and try to figure out if you can or can’t do it – just show up and do what you can and modify the rest. The hardest part sometimes is just getting to the gym, once you’re there let the

I’ve also learned (even though everyone says it) that no two pregnancies are the same. And just because you’ve done it before, doesn’t mean it’s going to be as easy the next time around.

If you could do it all again, you would:

I kind of am doing it all over again!

Favorite Olympic Lift:

Hang snatch all the way!

Three words that describe me:

Friendly, energetic and genuine

When I’m not in the box, you can find me:

Out and about with Bailey, drinking stupid amounts of tea or napping.

Delivery and Post Partum. Where is Alex now?

The sweet Amodeo Family of Four!

The sweet Amodeo Family of Four!

Her delivery was a breeze (comparatively speaking) and she felt much, much better after.  Because her son came so quickly, she was able to get up and shower a couple hours after he was born!  Amazing.  “I was able to return to the gym after the standard six weeks and though progress has seemed slow, it’s actually come along quite nicely,” Alex says. “I’m just shy of six months post-partum now and I’m lifting as much as I was before I got pregnant with Marshall. I’m feeling stronger and more like me these days though my cardio is still quite sluggish. I swear I was purple after a recent weekend workout!”

In early November, she was diagnosed with gallstones and has really modified her diet as a result.  Terrified of another “attack,” she’s eliminated “bad” fats and is limiting fats in general, which has helped in shedding the baby weight. She gained 40# during pregnancy and during her first go-around she gained 60#. “The weight loss is my silver lining in this health scare,” says Alex. “But I miss chips so very much.”

Adjusting to life with two has been a challenge (especially with a fussier baby) and trying to find time to get to the gym has required a lot of trial and error but she’s making it work. “I was going twice a week up to January and now I’m back to three days a week, which is great.  Matt {Husband} is so supportive and willing to do anything to make sure I get my workouts in.” We love those supportive partners!!

Fussy or not, isn't this the sweetest face?!

Fussy or not, isn’t this the sweetest face?!

Congratulations Alex and Matt on another beautiful baby and successful transition back to CrossFit. We’re so proud of you! xo

Athlete Profile: Julie Shepard

RedTail CrossFit in Prescott, Ariz., is home to Julie Shephard, another #crossfitandpregnant rock star. Sweet Julie delivered her second baby in October and I was remiss in writing this profile on her in a timely fashion!

View More: http://molliecostleyphotography.pass.us/babyboyshepherd

Momma to Charlotte and now, sweet Joseph, and wife to Steven, she has been CrossFitting at RedTail for three years. During that time, Julie has endured some difficult pregnancies and a knee surgery. Her CrossFit career started thanks to good old family peer pressure – and with the support of her husband – nothing better than family to get you to focus on health! Because of some of her struggles to get pregnant, Julie didn’t CrossFit during her pregnancy with Charlotte, but she and Steven are proud of her ability this go-around. So are we!

Julie’s story really is remarkable – and she’s quite open with her struggles. She is another shining example of why I continue this blog (even with a long writing hiatus!). Thank you loyal followers for continue to support me and all the #crossfitandpregnant mommas out there!

shepherd party of 4

Julie’s story:

What does your spouse/partner think of you CrossFitting during pregnancy? My husband, Steven, is a CrossFitter too and thinks it is awesome.  He actually texted me out of nowhere while he was at work to tell me how proud of me he is for still going consistently and for doing so well. {What a guy!!}

How did you find crossfitandpregnant.com?  I actually googled “CrossFit and pregnancy” because I had read an article on Facebook about a woman pregnant with twins. She posted a picture of her lifting a barbell weighing 65# and was getting TONS of criticism for it.  I was thought, “what?? I just back squatted 115# that day!” So I was curious if there was any information out there for me.  And also, at the time, my little guy had a growth spurt and I was really starting to feel ‘pregnant’.

Why I started CrossFit:  I started CrossFit, well, mainly out of peer ‘family’ pressure. Both my sisters and one of my brothers had started when our first box opened in Prescott. I had just been running A LOT…five miles a day, five days a week.  I was put off wanting to start because I had it in my mind that I just needed cardio.

I have an autoimmune disease, Hashimoto’s Thyroiditis, and suffer with hypothyroidism, which is why I had a hard time getting pregnant the first time. I ended up having my thyroid removed in 2007 because I had a nodule the size of a golf ball growing on it. Up until then, I had always been super thin and always physically minded.  But once that darn thyroid was removed, weight gain came, along with other crappy symptoms.  Losing weight and having hypothyroidism is like trying to breathe under water.  So I ran.  I ran a lot.

After recovering from a breast reduction in 2012, which was a medical necessity for my spine, I finally gave in to CrossFit…and fell in love.  Shortly after starting CrossFit, I had a really bad accident climbing the military wall. My right knee snapped in half when I went to step up to the wall. I ended up with a torn meniscus, completely torn ACL and a partially torn MCL and a fractured femur. Needless to say, I was out of commission for a long while, June to November 2012.  It was during that time that my husband and I began trying for a baby.

Flash forward to March of 2013, I got pregnant! I quit CrossFit because of fear for losing the baby.  My mother and sister both struggled with infertility and I was just plain scared. After Charlotte was born in December 2013, I went back to CrossFit in March of 2014 and have not stopped since.  I have not been able to perform 100% since then, I have also suffered with a bulging disc in my lumbar vertebrae due to the terrible positioning of Charlotte in my belly (I had a c-section, her shoulder was stuck under my rib).  But that didn’t stop me.  I did what I could.  When I finally found a doctor who could help, I had an MRI and began spinal decompression. He told me that if it weren’t for my ‘huge’ para-spinal muscles (that I got from CrossFit) holding my spine in place, the disc would have ruptured.

My goal in CrossFitting while pregnant is:  This is a big one! I did not CrossFit while pregnant with Charlotte out of fear.  But this pregnancy came all by itself…well with the help of my husband…after only one month of trying.  No medication, no nothing.  So, this time I wasn’t scared.

With Charlotte, I gained 30#, most of which came in the last month and was all water.  After two weeks of having her, I was back down to my normal 150#.  So I got a little ‘cocky’ and started eating whatever I wanted during those six weeks of recovery.  Since it was winter, I wasn’t able to go on walks because it was too cold outside. I got pretty dang chubby.

IMG_4859 FullSizeRender (12) FullSizeRender (9) FullSizeRender (4)

Like I said before, losing weight with hypothyroidism is like trying to breathe under water. With running, CrossFit, a clean diet, visits to my endocrinologist and a lot of bloodwork and medication adjustment, it took about a year to lose the ‘cocky’ weight I had gained. Literally to the WEEK that I found out I was pregnant again. So my goal is to be the complete opposite with this pregnancy. Healthy eating, exercise, and routine with hopes I can go right back in to it after the six weeks of recovery from my scheduled c-section.

What exercise advice did your doctor provide you? Did you follow it?  My doctor is awesome.  She is the tiniest little lady. She told me to keep doing what I was doing, but to listen to my body. I have done just that. During my second trimester, we did maxes, and although I knew that I could physically do more, I didn’t feel good about adding weight.  She thinks it’s awesome, despite the fact that I lost weight at the beginning from not lifting as much and losing muscle mass. As of today, I am back to my ‘pre-pregnancy’ weight.

CrossFit and pregnant, where do you find support?  I find support from the people that come to my class. I go to RedTails’ 3:30 p.m. class, which is after nap time…both Charlotte’s and my nap.  It’s usually the same group of ladies…yes…ladies…they call it lady hour.  Occasionally, a guy or two shows up! But the group really cheers me on. They encourage me and compliment me on the fact that I am still working at it and it makes me feel really good about myself.  Also, RedTail Coaches Tony Burris, Janine Pereira, and Brandon Rollins support me tons.  And of course, my husband Steven.

FullSizeRender (7) FullSizeRender (15)

CrossFit and pregnant, where do you find inspiration?  My inspiration comes from two places; my daughter and myself.  My daughter because I love seeing her watching me while I work out; I really hope she understands that it is a good thing and a part of life to work hard for something.  And of course, I love seeing her imitate the things she sees me do!

Saying I find inspiration in me seems super arrogant, but it is not meant to be.  A lot of people criticize CrossFit because it is so intense.  I tell them that anything can be scaled.  I remind them that I had a bulging disk and had knee surgery, and it didn’t stop me from trying.  I say, if I can do it, anyone can.  I am even trying to talk my 64-year-old father, who just had his second knee replaced to start, once he is cleared from physical therapy.  So I figured that I should put my money where my mouth is….why should pregnant stop me from something that I love?  I feel such a sense of accomplishment when I finish something.  A lot of times, the trainers tell me to cut the reps in half if I want to, but I don’t. I just take my time and that makes me feel validated.

Since doing CrossFit while pregnant, I’ve learned:  Consistency.  Having an 18-month-old and an awful first trimester (was in the ER for a day from extreme dehydration), every day is something new. Even when I felt like complete death, I still made it a point to get up and go to CrossFit and make it part of my day. That mindset made it a routine! I think that is important in all aspects of life.

Biggest CrossFit and pregnant challenge I’ve faced:  My expanding belly, the lack of decent maternity exercise clothing, and running with sore boobs.  {Sore/nursing boobs = the worst! Am I right?!}

Do you follow a particular eating lifestyle?  Before this pregnancy, I tried gluten free to help with my hypothyroidism, but it didn’t make much of a difference.  I did my best to eliminate processed foods as well.  I am a sucker for fruit and vegetables. I stopped drinking soda, too.  But once the morning sickness hit me, I was advised to eat whatever I wanted, whenever I wanted it (which was not much and not often). Now, I am just back to normal.

Best CrossFit and pregnant tip or secret you’ve discovered:  You can sleep when you’re dead. Get up and work, make the best of the exhaustion.

FullSizeRender (14) FullSizeRender (6)

What have you found most valuable about CrossFit while pregnant?: Being aware of my body. I find it incredible to push your body to see what it is capable of, but with limits.

Modifications you’d like to share with others:  Ball slams are a fabulous replacement of burpees.  Elevated pushups. Oh, and this one isn’t just for pregnancy, but cleans from a high hang, a bit lower than the hips.  It helps you HAVE to drop under the bar in to a squat more. {Excellent tips!!}

Favorite quote:  Confidence is silent. Insecurities are loud.

Favorite girl WOD: Grace

Three words that describe me: I let my hubs pick:  motivated, determined, passionate

When I’m not in the box, you can find me: At home or with my mom! Weekends are with the husband.

View More: http://molliecostleyphotography.pass.us/joseph

Delivery and Post-partum. Where is Julie now?

Julie CrossFitted until 37 weeks, when she had to stop for her scheduled c-section (docs in Prescott don’t perform v-backs).  She was scheduled for the birth on October 23. She developed an umbilical hernia that was getting pretty painful and her doctor said she would fix it during the c-section. Contractions started two weeks before the c-section. “I had some other things going on, so I figured I should just try to wait it out, so another doctor wouldn’t have to do my c-section and NOT fix my hernia which would have resulted in another surgery and recovery,” Julie said. “I didn’t want that.”

She made it to October 23 and it was completely different than her first delivery. “I threw up from the spinal which didn’t happen with Charlotte,” said Julie. “I could feel and move my feet by noon, my c-section was at 7:30 a.m. I was up walking laps in the hospital by 3 p.m. that day, but that night was awful. My husband went home to stay with Charlotte, so I was on my own. I was looking forward to the alone time with my baby and to sleep some. I was hooked up to all sorts of things and couldn’t get out of bed without a nurse. There was some emergency birth that night and all the nurses were occupied – to the point where my IV beeped for more than 10 minutes before I had to call someone to fix it. AWFUL. I got zero sleep and every time Joseph woke up, I had to MacGyver a way to get him out of his bassinet.”

Thanks to the grace of a compassionate nurse, and because of Julie’s health, strength, and mobility, Julie was permitted to go home. “I’m pretty sure I can thank CrossFit for that,” said Julie.

She took the traditional six weeks to recovery, but like most of us, was anxious to return. The first week of December, she started back and took it easy, “partially because I was told to, but mostly because I felt I had zero strength.” Most recently, RedTail was working on one-rep maxes for a number of lifts. Julie PR’d on power cleans at 120#, 85# strict press, 75# snatch, and she got to do Grace again, not Rx, but still 75# at 4:57. “I’ll take that at being back from having a baby via c-section and a hernia repair in only a month and a half!”

“I am glad to be back. I love my sweet little baby more than anything. We just found out that he has problems hearing this past week. We aren’t sure how severe or why, we are going to do some more testing, and today was my first day back since finding out.  I broke down crying talking to my friends about it.  I am so thankful for the support I have at RedTail. There were times during my pregnancy that I wanted to quit (not CrossFit, but life).  The RedTail community and mentality of CrossFit truly was my lifeline, and it seems that it will continue to be that for me.”

Pic with new Char faceView More: http://molliecostleyphotography.pass.us/joseph

We are so proud of you Julie! She clearly has the strength and tenacity to face anything. Her family and the RedTail family are lucky to have YOU. xo

Athlete Profile (update): Leslie Spector

Hiking

Hiking with her babies (photo courtesy of Leslie)

A year ago, we featured Phoenix, Ariz., native Leslie Spector, who was pregnant with baby #2, and an advocate for CrossFitting while pregnant. Today, Leslie is rocking a hot bod thanks to hard work and participating in a Back Alley CrossFit paleo challenge. “I had hit a plateau with my weight loss after Sean,” said Leslie. “The paleo challenge was the nudge of motivation I needed.”

Her results speak volumes:

  • 15lbs gone forever
  • 16 inches gone forever
  • Reduced performance times by at least a minute

Leslie advises that it’s more than just the box and paleo (or any diet tweaks) to get that weight off. “If the kiddos are losing their minds and you can’t make it in, you need to have a back-up plan.” She recommends having a list of at-home WODs, DVDs, or getting outside. “Anything is better than nothing!”

Balance is a struggle for this full time working mom of two. Now having two kiddos to manage and a husband with a fire fighter’s schedule, getting into the box can be tricky, but making the commitment is key.

Double unders! (photo courtesy of Back Alley CF)

Double unders! (photo courtesy of Back Alley CF)

“My best advice is to have a solid routine and stick with it,” said Leslie. “On days when your heart is tugging more toward baby than the box, listen! Those feelings happen for a reason. I love Elizabeth Akinwale’s quote about always having inches to lose and gains to make, but our babies are only babies once. That got me through last week having two sick babies and only working out twice. I really try to be in tune with my needs. If it’s respite, I find someone else to love my babies for the hour I’m working out. If I miss my babes, but know for my own well-being my butt needs to be at the gym, they come along and I work out with the annoying interruptions because that’s better than not seeing them.”

Team WOD (photo courtesy of Back Alley CF)

Team WOD (photo courtesy of Back Alley CF)

When her kiddos do join her in the box, she leverages technology and food. For her toddler, some tablet time is key, since WOD time is some of the only time she sees technology. Her baby’s distractions shift from food, to other people, to his big sissy, to the various toys in the box. “To be honest, the awesome community at Back Alley is what gets me through if he is there,” Leslie said.

Leslie’s focus on a paleo lifestyle helped with the weight loss, but she suggests finding something that works for you and your family. “Dial in the diet, but make it realistic so it works for you instead of being destined to fail. If it’s not realistic, you’ll fail. If you fail, it’s an excuse to go off the rails. At least it is for me.” Having the support of a spouse/partner or the entire family definitely helps. For other moms considering paleo, she offers this advice, “It seems more complicated than it is. Once you know the basics, and carve out prep time, it’s easy.” She turns to Paleo Grubs for recipe inspiration. “I make a spicy chicken recipe at least once a week. I also, have bacon and steak wrapped asparagus in the weekly rotation.” YUM!

Leslie didn’t CrossFit during her first pregnancy, but was a huge advocate for it when she became pregnant with her second baby. Leslie isn’t only focused on her physical health through CrossFit; she uses it for full mind, body, and spiritual health.

Endurance training with Coach Melissa (photo courtesy of Leslie)

Endurance training with Coach Melissa (photo courtesy of Leslie)

“CrossFit is my medicine! Literally, I use it to naturally treat my bipolar disorder,” said Leslie. “Chemicals freak me out and Back Alley makes it possible for me to maintain balance without having to pop pills. If I go more than a couple days without my daily dose of BACF, it’s obvious. I love being dependent on exercise and friends…the support and friendships I have built are priceless!”

How’s that for CrossFit and pregnant success?

More on Leslie:

Biggest CrossFit challenge she’s faced: Front rack lifts, due to a nagging wrist injury that won’t go away.

Greatest CrossFit accomplishment: I can see back muscles after a super successful paleo challenge!

Favorite girl WOD: I like Fran for the challenge. My best time 4:47, but that is a light and scaled version. I did it in 5:53 a little heavier, still a bit scaled too.

Biggest value in CrossFitting while pregnant?: My mental well being and there is less work on the back-end. During my first pregnancy, I gained 70# (sans CrossFit). With number two, it was only about 26# – enough said!

Favorite mom resources? (book, blog, website, toy for baby, etc.): Friends are number one. Support group is number two. I joined one specific to Nursing. Google is another favorite. When my babies were tiny, ‘Baby Wise’ was my go to book. Now I frequently delve into ‘Love and Logic.’

How much time did you take off after your pregnancy before you got back to CF?: I took the recommended six weeks and then I went really slow. CrossFitting while pregnant was much easier than after baby.

Six Months

photo 1

Six months of motherhood. I blinked and we’re already at the half-year point. I have no idea how that happened. In honor of those six months, I would like to expose some of my truths:

I was slovenly all summer. It’s no secret: I’m not a desert heat kinda gal. I hibernate like it’s nobody’s business. So the extra 20 (yes, 20!) pounds have stuck around at six months. All those statements about nursing and losing the weight? Lies. Pre-pregnancy clothes have yet to fit (can I get an AMEN for yoga pants?). I’m awkwardly wide. Spanx don’t do shit. This is probably my greatest struggle with pregnancy and motherhood. I miss my wardrobe and the body I worked so hard for prior to baby.

Monkey Swings at Back Alley CrossFit

Monkey Swings at Back Alley CrossFit

CrossFit definitely helps, but I have been at a weight-loss plateau for quite some time. Have I CrossFitted five days a week? No. But it’s more than just working out. Recently, I started keeping a food journal. The minute I put what I consumed on paper, I shredded some inches and pounds (no lie). Through my week of food journaling, Coach Melissa helped me realize my sugar addiction and is currently helping me get my blood sugar back in check. Melissa has me eating so much, which seems counter-intuitive, but I am also not crashing or experiencing extreme starvation post-nursing. Huge wins – mentally, emotionally, and physically!

iPhones let you take selfies!

iPhones let you take selfies!

My iPhone and social media saved me from the long stretches of boredom and isolation and kept me engaged during the early days of hours-upon-hours of nursing. Sometimes I feel guilty about this (Should I be talking, singing, praying to her? How can I be more present? Will she be addicted to technology at a young age from seeing me like this?). But to my fellow online mommas, thank you for being there; for responding at crazy hours. It’s nice knowing there’s a village out there googling the same crazy questions, posting hilarious parenthood articles, and sharing pics of the cutie-patooties.

Courtesy of ecardforum

Courtesy of ecardforum

And when I wasn’t scrolling through my phone, TV was my best friend. I watched every season of Lost. I started Pretty Little Liars (terrible, but addicting). Chad and I watched The Office and Friday Night Lights (this was the second time we’ve watched every episode). People, that’s four series consumed from May to August. My word, that’s a lot of TV! But in the dead of summer (aka 116 degrees), there’s not much else to do with a newborn, but hole away in the air conditioning.

For the first five months, Florie refused to sleep during the day. Until we bought a swing for nap time. Yes, judge away; my child naps in the swing. But there are days (like today) where she fights a nap, even in the swing, (and wins). She just doesn’t want to miss anything. My Type-A personality struggles with the reality that I get little accomplished everyday. It’s one I’m overcoming as she becomes more independent, but those early days were hard! And I thank God everyday that she has slept through the night from a very young age.

The pendulum of emotions and weird things your body does postpartum sucks. There’s no better word. I’m tired of the hair loss, the irritability, the feelings of starvation that follow long periods of nursing (see point above; no wonder I can’t lose the extra 20 pounds), the brain fog…

Then there’s the challenge of balancing my professional self with my new role as a momma. This isn’t easy for me. My friend, and subsequently my life coach, Dr. Alessandra Wall, of Life in Focus, has helped me in this time of re-definition. We’re working on a variety of things, but, most importantly, she’s definitely my voice of reason when I’m battling the “how do I do it?” questions.

My friend Margie’s very honest blog about her first year as a mom has been a point of salvation. She suffered a rough first year with her first-born and was brave enough to share her truths with the world. I applaud her for bucking the norm and for making me feel OK with some of my own challenges. And let me tell you, she’s on baby #2, kicking ass and taking names, all while running her own business. Major props!

I wouldn’t change any of this if it meant I didn’t have my sweet, strong, fierce Little Miss. Life with her is so much brighter and better. I’m fascinated by her daily developments – what’s instinctive and what she’s picking up from us. I’ve loved getting us involved in all the fun (FREE!) activities around town. I’ve appreciated the opportunity to deepen some friendships with other (new) mommas. And I’m so thankful for my supportive, patient husband, who has risen to his fatherhood duties without hesitation. For that, I’m truly thankful and lucky.

What are your truths? Where did you turn on bad days? Any wise sages have advice for new moms?

Nine weeks Postpartum

What an awesome journey! We are loving parenthood with all the joys and challenges it brings, and we’ve had many of both. The joys are pretty obvious – nothing can compete with the love in our hearts, especially with all the smiles and coos she shares with us.

The greatest challenge has been milk production. Since we weren’t sure I would even be able to nurse, we’re obviously thrilled that I can. However, it took quite awhile (six weeks) for my milk to truly come in and it took some time to figure out how much I was producing. With the help of an excellent lactation consultant and support of many momma friends, I have found the right balance of supplements needed to boost my supply (the best of the best being Fenugreek). And little miss is gaining the proper weight (but that took many weeks!).

Fenugreek

As a result, I haven’t been back to CrossFit as quickly as I wanted because I haven’t wanted to hurt my supply. For the early weeks, I was also nursing around the clock, so I was too depleted to even try to get in the box. Now add in the 115 degrees and, well, it’s honestly a challenge to motivate.

In the early weeks, I did do a few at home WODs, one of which left me injured, delaying my return. It seems as though my joints are more sensitive and I’m more likely to pull a muscle now that little miss isn’t around to hold me together. It’s what my doctor warned me of during my pregnancy, but since it never happened, I never thought it would happen postpartum. A week of ice, heat, Advil, and a trip to the chiropractor and I was healed. But it left me nervous to do too much.

We also spent three weeks in the Midwest and Colorado. That time afforded me cooler temps to walk, run and squeeze in some WODs between visits with family and friends. I visited CrossFit Fond du Lac with my cousin, Maggie, for a great workout. Definitely check out this box in you’re in the area. Nick is a great coach and was extremely sensitive to my injury and postpartum status.

CrossFit FDL WOD

CrossFit FDL WOD

Post-WOD with Maggie

Post-WOD with Maggie

I was also able to fit in some lifting at CrossFit Beat, the newest box in South Boulder, Colo. Awesome garage set-up and fun atmosphere at the foot of the Flat Irons. Our friend Adam is a great guy and coach. Strongly recommend hitting it up when in Boulder.

Lifting at CrossFit Beat

Lifting at CrossFit Beat

Field bounding for Frankie in Boulder

Field bounding for Frankie in Boulder

Now that we’re home, and I am feeling more confident in my ability to nurse, I’ll be getting back to Back Alley and hopefully some yoga. Can’t wait for the cooler temps to walk and run, too!

Any postpartum tips or motivation you have to share?