Yes, it is 100% beneficial for women to be physically active during pregnancy and that can be anything from walking to participating in different types of classes or resistance training with modifications and restrictions taken into consideration. - Stephanie Paplinskie
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There's a lot of misinformation out there when it comes to whether or not women can exercise while pregnant so this week, we are happy to bring on Founder of StrongHer Fitness, Pre/Postnatal Fitness Coach, International College Lecturer, Stephanie Paplinskie CSCS, to set the record straight.
Spoiler alert! Yes, you can exercise while pregnant BUT there are some important things you need to know about first as a soon-to-be mom or if you would like to start a family someday.
In this episode, Stephanie and I covered a range of important topics including:
We hope you enjoy this episode! There's so much great information packed in it you may want to tune in again!
Stephanie Paplinskie is a prenatal and postpartum fitness specialist who specializes in resistance training during and after pregnancy. She teaches part-time at Western University and Fanshawe College while pursuing a Ph.D. in the Exercise and Pregnancy Lab at Western University under world-renowned pregnancy researcher Dr. Michelle Mottola.
Stephanie is an International Lecturer (German Sports University), business owner (StrongHer Fitness), Certified Strength and Conditioning Specialist (NSCA), television personality (Rogers TV), and keynote speaker. She has been featured in Shape, Strong Fitness Magazine, Inside Fitness Magazine, among others.
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00:00 Open Sky Fitness Introduction
1:15 Opening comments with Rob and Devon
2:00 Today's topic: working out while pregnant.
5:00 About Stephanie and how she came interested in understanding how women can work out while pregnant.
9:00 What so much of society misunderstands about the benefits of working out while pregnant.
10:00 How she and her team helped to revise the 2019 Canadian Guideline for Physical Activity throughout Pregnancy
11:00 What lifting and resistance guidelines you can follow in addition to your aerobic training.
12:00 Common modifications women make when lifting weights while pregnant.
13:35 What workouts are best to avoid including HIIT exercises which quickly elevate the heart rate.
16:00 Is it safe to do core strength exercises like crunches?
18:30 What exercises to do post-partum especially for your core and how to prevent injury.
20:00 Why periodization and progressive overload are the two key principles that you want to utilize.
20:40 What your fitness focus should look like after giving birth including seeing a Pelvic Floor Physio.
23:00 The importance of the pelvic floor, what it is plus what a prolapse is and when it can happen during or after pregnancy.
26:50 How do you know if you're not ready for jumping exercises like burpees, jumping jacks, or jump rope.
28:30 The difference between whether you can and should do an exercise.
29:40 How she works with clients who are experiencing a lot of mental shifts and are extremely concerned about their weight gain and need should focus on eating twice as healthy.
32:30 The Bradley Method® of Natural Childbirth and their experience of it with their daughter, Charlie and the importance of increasing protein intake.
34:30 Her nutrition advice and how to avoid cravings that lead to consuming an excess amount of carbohydrates.
36:50 Miscarriages and how to approach recovery from it through fitness, talking about it, and letting yourself go through the stages of grief.
39:10 The biggest questions and concerns that come up while coaching and at international speaking events.
43:30 DNA blueprinting and how the decisions a woman will make while pregnant can impact not only her child but her grandchild as well.
50:00 Her recommendations for doing your own online research for more on working out while pregnant.
51:40 How to get trained for your baby's delivery and post-partum recovery.
58:00 Internal temperature while a woman works out or is in a sauna and how that can impact the baby.
1:02:00 What workouts an early-stage pregnant woman can begin to do now if she's never worked out before.
1:05:00 Workouts pregnant woman can do throughout different stages of pregnancy.
1:14:150 Closing comments with Rob and Devon
1:18:00 Open Sky Fitness Closing
The challenge consists of:
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One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox.
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Thanks for listening/reading Episode 269 -Yes, Pregnant Women Should Workout with Stephanie Paplinskie! We hope you have gained more knowledge on how to be a healthier you.