Did you know Pilates and TRX complement each other? As an instructor to both, I find them to be amazing when combined. Not only do both of them work your butt off but they both provide amazing stretches!
My youngest kiddo asked me the other day, Mom, why do you stretch… its sooo boring. And seriously I think so many people can relate. They simply don’t take the time to do something so powerful for their body.
A stretch is a great healer!
Your body needs it, craves it, and will thank you for it. After contracting our muscles all day, either from stress, tension, or similar movements, the muscles need a way to release.
Something as simple as sitting at your desk all day can contract your muscles in the wrong direction. Without the stretch, the body starts developing akes and pains as a warning sign saying PLEASE MOVE!
Here are 5 of my favorite stretches you can do on the TRX
Spine stretch forward
This classic Pilates stretch is part of the beginner foundation work we do in Pilates. It’s so beneficial for the back and hamstrings. However, the arms and lat’s get a stretch as well.
Flying eagle
This is an amazing back extension exercise in the advanced Pilates system, but when using the TRX we can keep it just a stretch with some assistance. Great for a night routine or for someone who sits at a computer all day.
Cat stretch
We all are familiar with this well-known yoga stretch. The TRX acts as an assist and helps the body articulate as the spine rolls. Check it out it’s another winner for bedtime or anytime stretches.
Piriformis stretch
Another stretch that helps the lower back and glutes. This stretch is a slice of heaven for anyone!
Side leg stretches
Oh, how I love the Pilates side leg stretch series. These stretches are for you if you have restless leg syndrome, tight hamstrings, or even painful knees!
There are many more but these are great for a quick pick me up or off to bed routine.
Try sprinkling them in, during your regular workout routine and I promise your body will thank you!
When I first found out I had Gestational Diabetes I was mortified. I thought, how could this be? I eat healthily, I work out daily, and I’m fit. At first, I was embarrassed. Negative thoughts ran through my head about what I could have done wrong.
When I met the nutritionist, I was prideful and arrogant. I mean I actually knew this stuff! My pride was radiating in my attitude. She spent an hour trying to help me with a diet that I thought was pretty impeccable. Well at least compared to most.
I was that person! The one who said, “I never eat sugar, carbs, or processed food.” That annoying person who truly believed her delusion. In an attempt to prove the Dr’s wrong about my diagnosis I started guinea pigging myself. I would eat ice cream and check my levels. Sure enough, they would spike. In fact, I started getting light-headed, my eyes got foggy and I got dizzy. So I concluded, that maybe they were correct and I would obey the doctor’s orders.
After the first week of documenting my glucose numbers and tracking my food, I made some amazing discoveries!
Potatoes killed my glucose levels instantly
Sourdough wasn’t any better than white bread. Another delusion I believed that eating fruit in the morning was a no-no!
I overindulged in my protein and had slightly too high portions.
All these little things compounded into high insulin numbers.
Still in the back of my head, I didn’t take it seriously until I found out this would possibly affect my baby!
Then I got serious.
I swallowed my pride and worked the diet. To my surprise, I did not enjoy pricking my finger 5x a day but did love how I felt! All the strange symptoms of a stuffy nose, postnasal drip, and irritability have subsided.
Although I complained about not being able to overindulge in my cravings, I was thankful to have something keeping me in check.
As a result, I did not gain much more weight. I felt great. My baby was healthy because we were closely monitored and I learned a ton about what my body likes and does not like.
Being forced to keep a food journal was key.
When my numbers were up, I could look back and see what I ate and pick out exactly what triggered the spike. If I had not been diagnosed with gestational diabetes, I would still be grumpy, and wondering why I feel like crap.
Bold statement here but…
I truly believe I bypassed postpartum depression because of the serious diet changes.
As a health professional, I often would suggest that people track their meals. Some would and some wouldn’t but the ones who did, were always more successful.
If you have been diagnosed with Gestational diabetes or borderline. Here are the tracking sheets I used and they are super helpful.
They are designed to help you plan meals, prep, and track what you ate as well as your numbers. They were key to my success and in fact, I still use them today. I no longer have gestational diabetes but I am borderline and when I get grumpy… I know that it’s a sign, that I am eating unhealthy.
Gestational diabetes doesn’t have to be a negative thing. Use it as a tool to help you get to know your body better. I promise your body will thank you for it.
Waking up in the middle of the night with a cramp and legs that just won’t stop aching can be a real challenge pregnant. This common ailment is called restless leg syndrome and can be controlled. Years ago my husband suffered from restless legs and I would stretch his legs before bed. Little did I know I would be suffering from the very thing years later. My sleep is important to me and I am sure it is to you too. So, here are 4 stretches for restless leg syndrome.
Before I show you the goods, I want to warn you. Please do not overstretch your legs. Your body is going through a state where a hormone called relaxin is being released and its meant to open your hips and get you ready for delivery. Therefore, your ligaments are already getting looser. Even though it may not feel like it.
I also feel it is important to say, I do these stretches at night before going to bed. This way you get the most benefits from it.
4 Restless leg stretches
1) Spine stretch forward
A classic Pilates exercise, this is a great place to start. Place your legs just mat width distance nice and straight. Sit tall on your sit bones and round forward keeping your bottom on the floor. Sometimes I will grab a ball, put my hands on it and use it to guide my movements forward.
Use your breath! Exhale while rounding forward. This will help guide you into the stretch.
2) One leg stretch
While in the same position as spine stretch forward, bend one leg and lean toward the straight leg. Do this action while keeping the sit bones even on the floor. Once you have leaned over for your stretch, point and flex your foot. This will get the calf. Bonus: I often roll my ankles to prevent swelling another super common condition in pregnancy.
3) Piriformis Stretch
Bring your legs together about hip-width apart. Cross one leg over the other bending it so the ankle is on the knee of the opposite leg. Then gently bend the straight leg until you feel a stretch. The stretch will be around the bum area and outside hip. This stretch is great if you are experiencing sciatic pain as well. Make sure to stretch the opposite leg.
4) Pigeon
This is a classic yoga stretch. Bend one leg so your heel comes toward your groin. Swing the opposite leg back behind you so the knee is on the ground and toes are facing the floor. Gently rock from side to side.
I urge people to rock because we are all tight in different areas. Finding the best spot for you is key.
There you have it! The exact stretches I do before bed to prevent restless leg syndrome.
I sure hope these help you and of course as you get bigger these may become more challenging. If anything, simple leg stretches with a roll of the leg and ankle cold be all you need.
Pregnancy is such a crazy time in a woman’s life, So many lists of to- do’s and don’t -do’s. Hormones, anxiety and attention from strange people, it’s all so overwhelming. I’m here to be your peaceful ambassador and help you with common exercises a pregnant woman should avoid. With all the anxiety and nonsense advice out there. I am here to tell you working out pregnant is safe and GOOD FOR YOU!
I am not talking about the typical work out though, just get moving and keep moving. Seriously a walk in the park can be enough. Often we pregnant ladies are tempted to go big. We feel the overwhelming feeling of “Holly Crap” I’m gaining so much weight and naturally we want to offset it by working out.
Or the opposite happens, and you feel like exercise is to exhausting and this is a great time to kick back and relax. If this is you, please change your mindset and get moving. Staying active will help you with delivery, and recovery. Not to mention post partum depression. You can check out this post if you want to combat depression.
As a seasoned Pilates instructor and mother, I know first hand how it feels to workout pregnant and what emotional drama you are going through. My first tidbit of advice…
If it hurts don’t do it!
I know this sounds straight forward but seriously never push through pain especially in pregnancy. It’s just not worth it. Now is the time to listen to your body more than ever!
Remember, my advice is coming from a general standpoint. After years of teaching Pilates, we go by general principles and are a little more conservative when it comes to working out pregnant.
Okay, with that said let’s get to the common exercises pregnant woman should avoid.
Jumping/ HITT training : While this may be safe for 1% of the pregnant population it is not safe for most. Remember my philosophy IF IT HURTS DONT DO IT! It applies here for sure. Some people can do this with ease and some can’t.
If you can’t go on a roller coaster, what makes you think sloshing your baby around in your tummy is any different. Just saying.
High Energy Exercises: Again, I see so many pregnant ladies head for spin class. From a health standpoint, I urge you to put on your favourite music and head for the stationary bike. Spin is so high energy, you risk an advanced heart rate and stress on the baby. Not to mention the pressure you are putting on your knees and back from the added belly weight.
Turbo kickboxing and similar aerobic exercises fall under the same umbrella. It simply is not worth the risk of dehydration and change in blood pressure.
High Heat /Hot yoga : This is a big one. It’s hard enough to stay hydrated during pregnancy. You do not need any help depleting your body of water. This will make you dizzy and dehydrated.
Again these are guidelines for the general population. I am more concerned with you having a healthy body and pregnancy. There are some Instagrammers that can do some crazy things pregnant but that’s their body, not yours. And you have no idea what’s going on with their body!
General guidelines of exercises pregnant woman should stay away from!
Often we scour the internet for fitness routines and ideas. If you come across a fitness blog and you’re looking for amazing exercises to do to stay healthy. Keep in mind Back lying, twisting, and plank are all common exercises pregnant woman should avoid.
Back lying includes crunches and leg pulls. As you already know once the second trimester happens you can not lay on your back for longer than 2 mins. Not only do you risk putting pressure on a vital organ that controls the blood to the baby, but you also risk diastasis recti.
Twisting exercises bring the abdominals in, which is counter-intuitive to what your body needs to do to expand for baby. Also, twisting is a classical no-no for anyone with back pain. The majority of pregnant women are already experiencing back pain so again counterintuitive.
Plank, oh plank the most versatile exercise. I love plank and actually found myself in plank many times when pregnant with my first. I pretty much thought I was invincible because I could still do it with ease. However, what I was actually doing was creating diastases recti. Not to mention putting added stress on the lumbar spine.
When you are in plank, it’s harder to keep your muscles in and up due to gravity and pressure of your uterus. Therefore pushing your rectus (AKA 6 pack) out. If this happens, you will spend months to years trying to fix it after the baby is born. Ugh, no fun!
So, What can you do?
The next thing you’re probably asking is, well then what can I do to keep in shape and stay healthy?
Walk, It’s safe and gives you endurance. It also keeps your heart rate at a decent level. With all that extra blood pumping for baby, the heart rate is more important to watch.
Squats, these are great because it helps strengthen the muscles around the pelvis for delivery. Squats also help minimize back pain another bonus. If you feel pressure in your knees, grab a chair and hold on to that. We never want to put pressure on the joints. That creates injuries.
One of my favorite ways to perform squats pregnant is on the TRX. It gives you stability and offsets your weight allowing for a more comfortable squat.
Light arm weights or resistance bands. These are great to do on a large medicine ball or standing. they can even be done side lying. All completely safe and low impact. Using bands or light weights will strengthen all the little muscles and tone the big ones.
My only caution with weights and bands when standing is to watch for balance.
Hold on to a chair or bar while working one leg at a time!
Pilates is a great way to exercise while pregnant. It’s low impact and utilizes the breath to perform the movements. It doesn’t require heat or jumping. I caution you though. Getting lost in a Pilates Mat class is not ideal pregnant. There are many Pilates exercises you should not do pregnant.
In my opinion, this is the time to utilize the reformer if you can. You will have the help of an instructor modifying the exercises and the machine for support.
Other tips for working out pregnant!
Take WATER breaks! Take as many as you can. Also, take breaks, kick your feet up when you are resting so your anckles do not swell. Listen to your body! What worked one day may not work the next. And that’s ok.
Try not to put pressure on yourself to be super mom. You are already a super mom just listen to your body and know every body is different. Working out does feel great and can help 1st trimester nausea, create strength, and mental clarity. However, when overdone, it can create dizziness, dehydration, and minor aches and pains.
Good luck beauty, you got this and most of all listen to your body.
The Best Pilates Exercises to Tighten Your Mom Bum!
After having a child, sometimes the bum decides to take on a different shape. It’s a sad phenomenon, but we can change that and tighten that mom’s bum. I have put together my favourite exercises that are guaranteed to lift, tighten, and tone your tush. During childbirth, a plethora of things happen and the body naturally changes. And, as mom’s, we get discouraged feeling as if there is no hope. I am here to tell you, there is hope. When I had my child, I had fractured my tailbone and things were just not the same. I was discouraged that I would never get my body back because it hurt so much to just sit on it. Then I realized if I could do some of the exercises I would be strengthening around the injury and that is where the benefits really come in.
Work towards gaining strength and control first.
Maintaining control is the key to success and also the key to a quick workout with real results. If you just get on the floor and do these movements mindlessly you will be wasting your time so I urge you to focus on the details of the exercise instead of “get through” the exercises.
So let’s get started, here are the exercises I did to heal and lift my butt.
Bridge
Put your feet on the floor right under your knees. Arms on the floor with shoulders back and relaxed not forced. Activate your inner thighs and lift your hips. Try to make a long line from your shoulders to your knees. Gently press into your heels. Your targeting glutes, hamstrings and abs. Do this 8 times. Then try one leg at a time, alternating after 8 reps each leg.
Elevated Donkey kicks
Place your body in a quadruped position, hands and knees on the floor. Gently lift your hips elevating your knees about 2 Inches off the floor. Once knees are lifted raise your right heel to the sky. Hold the position or pulse the heel 8 times. Then switch legs. This is a whole body exercise. You should feel shoulder girdle, and, pelvic region, quads, glues, and hamstrings.
Do this 8 to 10 times
Side Leg Series
This is just one of the exercises in the side leg series. However, I like this one because it targets the gluteus maximus an area that gets rid of “saddlebags” Either lay down on your side or prop one arm up onto the forearm. Align the body so the spine is long and neutral. The knees are softly bent ant the chest is broad. Lift the top leg hip high to start. Without crashing in the abs, lift the leg 3 to 4 inches higher and back to a hovered position. This emulates a pendulum to keep the knees aligned.
Do this 10 to 12 times each leg. Up and Down then forward and Backword. Remember, try not to sink in the lower rib cage.
Wall Squats With a Ball
This exercise rocks for many reasons, but the main reason is that it allows you to take the pressure off the body and use the wall to slide down gently into your squat. It is safer on the knees and joints and gets the bum in perfect alignment so you feel it in the hamstrings and glutes instead of quads. Place the ball behind your back and lean against the wall. Align the feet up against the wall and walk out about 2 of your feet lengths away from the wall. Gently lower into a squat trying to get the top of the legs parallel to the floor. This will look like you are sitting in a chair. Here is the difference though, gently press the back into the ball as you come down and keep the spine as long as you can, keep the abs pulled in and bring the sit bones to the baseboard. This will help to feel it quicker.
Do these 5 to 8 times
Thes exercises shouldn’t take you longer than 10 minutes to complete and you can do them while the kids are distracted. Try to do them every day for the first 2 weeks so you get them perfected. Then sprinkle them in with other exercises and wah-lah you’ll have a new bum in no time. These exercises are safe on the joints and super targeted. The strength you will gain is amazing.
Awesome! You found me! I’m so glad you’re here. I created this place for you to gain internal strength in the most simple way. When our life is ever changing, our parenting, health and faith should be strong and consistent. On most days you can find me teaching Pilates, Homeschooling, or dabbling with one if my businesses.
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Do this 8 times. Then try one leg at a time, alternating after 8 reps each leg.
Do this 8 to 10 times
Do these 5 to 8 times
