The Barbell Mamas Podcast | Pregnancy, Postpartum, Pelvic Health

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.

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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.

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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.

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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. 

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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. 

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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. 

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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! 

TBM Episode 5: Cycle syncing has been a hot topic on Instagram and Tiktok. People are coming out as "cycle syncing fitness providers" helping to heal your hormones with specific exercise routines.
 
 In today's episode, Christina breaks down your menstrual cycle and then dives into what the research says about exercise at different phases of your cycle.
 
 You aren't going to want to miss this episode!
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You can also follow us over on Instagram @thebarbellmamas 

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 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!

___________________________________________________________________________
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! 

Pregnancy is, for many, the first time you see a medical person on a regular basis.  Many mamas in the CrossFit space feel frustrated when they’re told many myths and misconceptions about lifting and CrossFit during pregnancy.

But this is changing. Elena is a midwife and owner of Wise Mamas. She’s also a cross fitter herself.

In todays episode we explore her niche of working with active mamas and how her practice has changed since incorporating high intensity into her own exercise

Instagram
wise mama
Facebook

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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! 

As CrossFit and lifting in pregnancy becomes more popular, new thoughts and insights into the effects of these types of exercise are popping up. 

Recently, we’ve heard that lifting can cause c sections, being TOO strong in your belly can lead to preterm delivery or breech births and so much more. 

As always, the answer is a bit more nuanced and Christina debunks 

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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! 

Advice around exercise and miscarriage is really unclear. Some people say wait a week and then resume. Others say it’s the same as being postpartum. 

As with anything the answer lies somewhere in the middle. 

Christina breaks it down in this week’s episode

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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!