The Barbell Mamas Podcast | Pregnancy, Postpartum, Pelvic Health

After experiencing the heartbreak of miscarriage, I am opening my heart to share my deeply personal journey on the Barbell Mamas podcast. From the initial joy of discovering I was pregnant with our third child to the devastation of a chemical pregnancy and miscarriage, this episode offers an intimate look into the emotional highs and lows that many face but rarely discuss openly. As a pelvic floor physical therapist and a mom, I aim to provide both solace to those who have endured similar losses and insights for clinicians and coaches who support them.

The rollercoaster of early pregnancy complications is fraught with uncertainty and emotional upheaval. I recount our struggle with a large subchorionic hematoma and fluctuating HCG levels, which ultimately led to the confirmation of a miscarriage. This journey underlines the critical importance of monitoring, follow-up, and the immense emotional toll such experiences can inflict. The support from healthcare providers and the accessibility of Canadian healthcare became pillars of strength during this difficult time, and I share my gratitude for the compassion and understanding I found in my personal network.

In embracing vulnerability, I invite listeners to engage with this heartfelt discussion and reflect on their own experiences. My commitment to being an open book serves as both a form of self-reflection and an educational opportunity for others navigating similar challenges. Whether you're a mom who enjoys exercising, a healthcare professional, or someone who has faced the emotional terrain of miscarriage, this episode aims to remind you that you are not alone, and healing—though gradual—can be nurtured through shared stories and supportive communities.

___________________________________________________________________________
Don't miss out on any of the TEA coming out of the Barbell Mamas by subscribing to our newsletter

You can also follow us on Instagram and YouTube for all the up-to-date information you need about pelvic health and female athletes.

Interested in our programs? Check us out here!

Gymnastics and body weight movements are a big portion of many CrossFit and calisthetics programs. They require you to bring your chin, feet or entire body over a bar.

These movements are also incredibly CORE dominant.

When you are pregnant, there is a lot of advice swirling around the internet. Some is good... some is not.

Then when you have baby and are postpartum, there is big rehab process that many people feel lost navigating.

In this episode, we talk about myths and misconceptions about returning to gymnastics after baby.  This builds on our podcast from last week with Pamela Gagnon.

Have any other questions? Check out our YouTube channel. 

TBM Episode 11

___________________________________________________________________________
Don't miss out on any of the TEA coming out of the Barbell Mamas by subscribing to our newsletter

You can also follow us on Instagram and YouTube for all the up-to-date information you need about pelvic health and female athletes.

Interested in our programs? Check us out here!

Join us on the Barbell Mamas podcast as we challenge long-held myths about exercising during pregnancy with a bold statement: Intense workouts are not the enemy. I'm Christina Prevett, your host and guide, here to unpack the realities surrounding physical activity while expecting. Many fear that maintaining a fitness routine could be harmful, but the truth is, there are fewer restrictions than most believe. Excessive heat and activities risking abdominal injury are the primary concerns—not the intensity of the workout itself. We'll explore miscarriage statistics and personal experiences, reassuring you that exercise, when done mindfully, can be part of a healthy pregnancy journey.

We'll also discuss the critical role of autonomy in healthcare decisions, recognizing that each individual must honor their unique path, whether that means sticking with a rigorous exercise regime or adjusting to new expectations. As a clinician and researcher, I believe in empowering you to make the best choices for your health without fear of judgment. We'll touch on the current climate in the United States, offering hope and support to our listeners amidst uncertainties. Take a moment with us to prioritize your well-being and prepare to reconnect after a short break.

___________________________________________________________________________
Don't miss out on any of the TEA coming out of the Barbell Mamas by subscribing to our newsletter

You can also follow us on Instagram and YouTube for all the up-to-date information you need about pelvic health and female athletes.

Interested in our programs? Check us out here!

Ever felt the weight of societal expectations to maintain a "fit pregnancy" or achieve a rapid postpartum "bounce back"? You're not alone. Join me, Christina Prevett, as we unravel these pressures and explore the real-life challenges of staying active during pregnancy and the postpartum period. Lean into stories, like that of Shannon Clark, an international strongwoman who defied severe nausea to sustain her workouts. Together, we'll discuss the power of self-compassion and the importance of listening to your body, reassuring you that it's perfectly okay to pause and prioritize self-care when needed.

Discover practical strategies for maintaining fitness amidst the whirlwind of motherhood. We'll talk about the magic of "movement snacks"—short, efficient workouts that fit into even the busiest of schedules—and how ingrained exercise habits can serve as anchors during life's chaotic transitions. Whether you're navigating the fatigue of pregnancy or the demands of a newborn, this episode is packed with insights and encouragement to help you find balance and resilience in your unique journey. Tune in, share your own strategies, and become part of a supportive community embracing motherhood with grace and patience.

___________________________________________________________________________
Don't miss out on any of the TEA coming out of the Barbell Mamas by subscribing to our newsletter

You can also follow us on Instagram and YouTube for all the up-to-date information you need about pelvic health and female athletes.

Interested in our programs? Check us out here!

Strength training can be the game-changer runners didn't know they needed, especially when navigating the unique challenges of pregnancy and postpartum. Join me, Christina Prevett, as I embark on an exploration of how fortifying key muscle groups around the hips and knees can prevent common running injuries like shin splints. Feel the Ontario breeze with me as I share my personal journey through running during the seasonal splendor, emphasizing the importance of integrating strength workouts into your routine for longer, faster, and more injury-free runs.

Ever wonder why your legs feel like lead after a good strength session?
Let's unpack the impact of delayed onset muscle soreness (DOMS) on running economy and overall performance. While it might seem counterintuitive, strength training supports long-term fitness goals and reduces injury risk. Sharing stories from my own experiences, we discuss the delicate balance between strength and endurance training, reassuring you that not every run needs to be perfect and that finding joy in the journey is just as important as the destination.

For those wondering how to weave strength sessions into a busy running schedule, especially during pregnancy and postpartum, we've got you covered. Strategically planned workouts, understanding the interference effect, and acknowledging the body's changing needs are all discussed. Early postpartum rehabilitation, far from being a limitation, is an opportunity to rebuild stronger foundations. Discover practical tips for building effective routines that challenge your muscles, support your endurance goals, and empower you on your fitness journey.

___________________________________________________________________________
Don't miss out on any of the TEA coming out of the Barbell Mamas by subscribing to our newsletter

You can also follow us on Instagram and YouTube for all the up-to-date information you need about pelvic health and female athletes.

Interested in our programs? Check us out here!

Today we're going to dive into childbirth empowerment, highlighting the significance of understanding childbirth sensations and the benefits of perineal massage. Christina guides us through the creation of a flexible birth plan, ensuring expectant mothers are informed of various outcomes. This knowledge aims to reduce stress and fear, turning what could be overwhelming experiences into empowering moments. Our conversation underscores the importance of awareness and preparedness in childbirth, advocating for a journey that prioritizes well-being and informed decision-making.

As we navigate the complexities of postpartum life, we tackle the challenges of balancing motherhood with entrepreneurship and societal pressures. Christina candidly shares her personal experiences, shedding light on the importance of mental health awareness and self-compassion during this transition. We conclude with a heartfelt discussion on the importance of seeking support and fostering a community that champions mental health and fitness for mothers. Join us in celebrating motherhood as a journey of strength, resilience, and shared experiences.

___________________________________________________________________________
Don't miss out on any of the TEA coming out of the Barbell Mamas by subscribing to our newsletter

You can also follow us on Instagram and YouTube for all the up-to-date information you need about pelvic health and female athletes.

Interested in our programs? Check us out here!

Trying something new is exciting, challenging and oftentimes a bumpy road 

Last week, Christina did her first ever half marathon and it didn’t go exactly to plan. 

In today’s episode she talks about the freedom of trying something you suck at, athlete brain, life phases and outlines her mistakes so you avoid them.

___________________________________________________________________________
Don't miss out on any of the TEA coming out of the Barbell Mamas by subscribing to our newsletter

You can also follow us on Instagram and YouTube for all the up-to-date information you need about pelvic health and female athletes.

Interested in our programs? Check us out here!

We know that exercise is recommended when everything is okay in pregnancy … but what about when complications come up? 

That’s where Dr. Rosner comes in 

Jonathon is a maternal fetal medicine specialist or high risk OB who works at Mount Sinai South Nassau. In todays episode, he answers listeners questions, gives some ideas of how HE prescribes exercise and overall gives lots of wonderful information on how he comes alongside mamas to be when things are a little bit scary and stressful. 

Dr. Rosner asked for one clarification: I'd like to clarify that for patients without any significant medical history, those patients can see either a midwife or an obgyn. However patients with a significant medical history such as hypertension, diabetes, or patients who develop a routine pregnancy complication such as hypertension or those who wish to undergo a repeat section should consider going to an obgyn. 

___________________________________________________________________________
Don't miss out on any of the TEA coming out of the Barbell Mamas by subscribing to our newsletter

You can also follow us on Instagram and YouTube for all the up-to-date information you need about pelvic health and female athletes.

Interested in our programs? Check us out here!

Having a strong brace is important for lifting heavy weights. It is a critical part of CrossFit, powerlifting and weightlifting. Not to mention just life. We use bracing when we move couches, pick up our kiddos etc.
 
 Weightlifting belts are a performance aid that really helps us to create stiffness through our midline to lift more as well.
 We did an entire video on it on our YouTube channel.

Knowing HOW to brace and use a weightlifting belt though is super important for our pelvic floors AND our performance. 50% of women pee when they lift heavy weights.

That is a massive number! But there is things we can do about it. We break it all down in this week's podcast episode

If youre interested in learning specifica considerations for returning to bracing postpartum, check out our Barbells after Babies Webinar free. 

___________________________________________________________________________
Don't miss out on any of the TEA coming out of the Barbell Mamas by subscribing to our newsletter

You can also follow us on Instagram and YouTube for all the up-to-date information you need about pelvic health and female athletes.

Interested in our programs? Check us out here!

There is SO much going through your mind when thinking about starting a family or expanding it. Many turn to the internet with all the questions they have. 

This podcast was created to help navigate the confusing information of motherhood and movement. 

These are 10 things Christina wishes everyone she sees would know about preconception, pregnancy and postpartum. 

___________________________________________________________________________
Don't miss out on any of the TEA coming out of the Barbell Mamas by subscribing to our newsletter

You can also follow us on Instagram and YouTube for all the up-to-date information you need about pelvic health and female athletes.

Interested in our programs? Check us out here!