Sara Niblock Training

After a super successful launch, we’ve made a couple changes and are stoked to offer the next round... The Next Mountain Mom Strong Program starts in just 7 days on Feb 15th. Still a couple spots left...... Tell all your mama friends What is it you may ask? A 12-week fully coached virtual program to help mothers regain their core, pelvic floor and full body strength after giving birth. Mountain Mom Strong is a restorative approach to postpartum fitness. Women, regardless of their athletic background will graduate from the program stronger than ever. Ready to take on life as a new mom and return to their favourite sports and activities with confidence. Link in Bio for more details. Please share and tag a mama friend, the program is virtual, so you do it from anywhere. Photos by: @craigbarkerphoto, shred shot & @justajeskova, fitness shot #postpartumfitness #postpartumjourney #postnatalexercise #mountainmom #momstrong #strongmoms #fitmoms #fitmomsofig #postpartumrehab

Part 2: The EXHALE, see the 360 inhale post first if you haven't already read it. When you EXHALE the diaphragm should ascend, the pelvic floor and the transverse abdominis gently contract. Try with your hands in these different positions... Hands on low belly exhale and gently think about drawing your fingers closer together with your muscles and breath only, continue to lift upwards towards the front of your pubic bone lifting the pelvic floor. Hands on either side of your belly button: slowly exhale, imagining your abs traveling toward the centre/midline. Hands on ribs, exhale and draw your ribs together, feel them close and slightly draw down. As the PF contracts and lifts this will trigger the TVA to engage. The TVA is like a corset, you can help this engagement further by picturing the corset tightening around your waist, then think about your ribs coming in and down. Make sure to exhale fully, there should be no air left in the lungs. This should feel like WORK When done right a 360 /dyaphramatic breath will facilitate automatic function of the core. Breath can and should complement and match the demand of the movement. The more forcefully you exhale the more the core engages and create support. So if you are lifting something heavy, your exhale should be more forceful. Happy Breathing, just a couple mins a day can make a big difference. Check out my blog post for an in depth look at both the inhale and the exhale together, with cues to tell if your doing it right. Its easy to cheat so check it out. Link in Bio #postpartumfitness #postnatalfitness #strognmoms #mountainmomstrong #mountainmoms #postpartum #360breathing #diaphramaticbreathing #postnatalexercise #momlife #pelvicfloor #motherhood #diastasisrecti

The cold hard truth about returning to running postpartum! Running is a high impact activity no mater the speed you run. You may think a slow jog can't possibly do any harm, however... ... Running places up to 2.5 x your bodyweight on your pelvic floor, the impact is also associated with a sudden rise in intra-abdominal pressure. Your body needs to be able to handle this impact and the pressure so that you don't bear down on your pelvic floor and cause dysfunction and or prolapse. High impact exercise was found to have a 4.59 fold increased risk of pelvic floor dysfunction compared to low impact exercise. To be run ready, your body also needs adequate time to heal and regain its strength, particularly in the abdominal and pelvic floor muscles after having a baby. C sections are no exception. Did you know that after 6 weeks the abdominal fascia has only regained 51%-59% of its original tensile strength and 73%-93% at 6-7 months postnatal. It is recommended to follow an initial low impact exercises timeline for the first 3 months followed by return to running between 3-6 months postnatal at the earliest. Train to run, don't run to get fit. Meaning you should have done your homework, regained your strength in your pelvic floor, core and hips before you begin a return to run program. If you have any of the following signs and symptoms prior to, or after attempting, return to running you are not ready to return to high impact activities Heaviness/ dragging in the pelvic area Leaking urine or inability to control bowel movements Conning/ doming of abdomen or noticeable gap along the midline of your abdominal wall. Pelvic or lower back pain Stay tuned for part 2: How do you know if your ready: running strength tests to excel at before you got the trails Source: Returning to running postnatal guidelines for medical, health and fitness professionals managing this population(Goom, Donnelly & Brockwell 2019).

The Next Session of "Mountain Mom Strong" The Complete Postpartum Virtual Fitness Program, is only 2 weeks away. We have 10 mamas signed up and room to welcome a couple more. Regain your core, pelvic floor and full body strength. Become stronger & more confident to return to your favourite activities. Learn to move with intention, retrain poor movement patterns, build fundamentals while gradually introducing more movements, loads and intensity.... The program is 12 weeks and is fully coached with two classes per week virtually over zoom and with one on one bi-weekly check ins also over zoom. The Movement classes are taught by me Sara Niblock and Yoga classes with the amazing Jo Berringer) This program is more than just virtual classes. If you miss a class, you can find everything on the online platform; weekly programming with video explanations of all the exercises & full length on demand video classes to follow with my coaching cues. I've poured my heart and soul in the program and reviews like this make it all the worth while. Helping moms get out of pain, reduce pelvic symptoms, return to full activities, feel good and increase their confidence brings me so much joy. "I’m very glad that I joined Sara’s postpartum fitness program. The content and structure of the program is very well thought out and organized. It helped me with some of the physical challenges that new moms face daily; it also guided me in safely and gradually returning to high impact exercises. I learned the fundamentals and techniques of mobility and movement. Notably, I had major shoulder pain from breastfeeding and I had relief after practicing the posture flow and incorporate it in my daily routine. Another lightbulb moment for me was learning to breath correctly and connecting it with my pelvic floor which is essential in all actives we do. My glutes and hips are also thankful for the exercises that promoted correct and good movement after pregnancy. I feel more mobile and stronger overall, which is super important with a baby that gets heavier everyday. I highly recommend this program." DM me to learn more or visit my website www.saraniblocktraining.com

Today is Bell Let’s Talk day, it’s a good little reminder to check in with all the mamas. This pandemic hasn't been easy on a lot of people especially new mothers. Moms who envisioned their maternity leave to be filled with playdates, coffee dates, travel, time with family etc... ... For some its been lonely, full of anxiety and postpartum depression. Remember what you see on social media isn't the whole picture. Take time to listen, encourage and help where you can. Now more than ever, every action counts. And remember even though we can't all be together, we have lots of amazing programs in the community that are virtual. Library, IDP, Birth Baby and Beyond, Mountain Mom Strong and many other support groups. I am always here to chat and listen. " I was left feeling a bit defeated and unsure of how to approach recovery (both physically and emotionally). Sara’s program, along with pelvic floor physiotherapy, completely turned my postpartum recovery experience around! I have seen massive improvements in my fitness, mobility and prolapse symptoms in 12 weeks. On top of that, the meditation, yoga and breathwork components helped me to recover emotionally and equipped me to be the best mom possible to our daughter!" -A #BellLetsTalk #mentalhealth @BellLetsTalk @CMHA.ACSM.national #kinesiology #kinesiologist #withakinyoucan @cdnkinesiology #KinWeek #NK See more