Right to Roam Training
2114 54 Avenue SW Calgary, AB, Canada

With pregnancy and birth there are so many more unknowns than compared to running a marathon. We are aware of the general changes that happen to you physically and mentally as your pregnancy progresses, but each body is different, each pregnancy is different, and as a result each birth is different. Birth, whether it be vaginal or c-section, is a very physically demanding event. There are no or give out after (there should be!) to celebrate your accomplishment. I vi...ew birth as an athletic event and it should be prepared for as such. You have 9 months to prepare for the birth of your baby. But some of that time is spent throwing up, feeling exhausted, overwhelmed, crying, and being uncomfortable, in addition to every day life. That 9 months of time to prepare quickly decreases. So we have to make the best use of that time to maintain strength and endurance, maintain proper movement patterns, and devote time to our mental health. Because what you do (or don’t do) during your pregnancy, transfers to your postpartum. I love helping women feel strong, confident and safe during their pregnancy. I love helping them recovery postnatally and build up their strength to be the powerhouses Mamas they are in the gym, on the slopes, or on the bike track. Not sure where or how to start preparing for birth? Let’s book a consult to create a plan together! See more

Total Body Circuit!

I remember when this sweater used to be very baggy on me... I am 32 weeks pregnant today and so grateful we have made it this far! At the beginning of Sept I was told my cervix was short and dynamic which increased the concern that these womb-mates would be born really early. I started taking progesterone (4 pills vaginally every night- Yay), got steroid injections to speed up the babies lung development, and was told to take it easy and rest. I did significantly mod...ify my exercises, but I listened to my body and gave it what it needed. Movement and strengthening! If I didn’t workout twice a week, my body hurt, I slept horribly, and was more irritable There really isn’t a lot of evidence to support that bed rest is helpful in lowering risk of pregnancy complications. It can sometimes do more harm like increase anxiety, lower baby birth weight, leave you feeling weaker and affect your postpartum recovery. If your Doctor prescribes bed rest for you ask them to explain their reasoning and clarify what they define as bed rest? I also have found it helpful using this tool to get answers from my OB and to make decisions (Thank you @heartandsouldoula ): B- Benefits. What are benefits of this course of action? For you and baby. R- Risks. Risk associated with this course of action? What’s important to you? A-Alternatives. What are the other options? I- Intuition. How do you feel about this course of action? Acknowledge your feelings about this course of action. N-Nothing. What if we do nothing? What if we modify the course of action? What if we wait a week? Your OB/Midwife do have the best intentions for you but unfortunately they may not spend enough time discussing pros and cons with you. You have the right to make informed choices about your pregnancy and birth, so be proactive and advocate for yourself and your baby.

Birthing Prep! Around 35 weeks it is important to start adding in specific Birth Prep exercises. They will help relieve the common discomforts of late pregnancy (lower back pain, hip pain), relieve tension in pelvic floor, help you focus on core engagement, and they can be used during labour. If you are having twins, you would want to start these around 29-30 weeks since twins have a higher risk of being born early. ... 1) Stability ball hip circles and pelvic tilts. 2) Multi Directional Elevated Child’s Pose on Stability Ball 3) Bear Position Belly Breathing 4) Forward Leaning Inversion (this one comes from @spinningbabies which is a great pre and postnatal resource) Truthfully, doing these exercises at any point during your pregnancy will be beneficial but doing them more often the closer to your due date is important. As always, ask your OB/Midwife, Physiotherapist or Pre and Postnatal Trainer is these exercises are safe for you. If you have any questions shoot me a DM or book a free online consult with me for more guidance and to set up a training program ideal for you and your needs. W- Koffee (ft Gunna)