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#HURDLEMOMENT: An Expert Answers Your Frequently Asked Questions About Fitness & Pregnancy · Hurdle with Emily Abbate

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Speaker 1: You know, we used to look at nine months in
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Speaker 1: nine months out pictures as look at the size of
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Speaker 1: my baby, and now it's become look at the size
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Speaker 1: of my waist, and it's like, who cares? And it
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Speaker 1: took me at least six months to be able to
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Speaker 1: really feel strong in a plank. Six months, so you
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Speaker 1: want to talk about six weeks postpartum, I was doing
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Speaker 1: like arm circles. You guys, like, you really have to
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Speaker 1: recognize what your body has not only just done, but
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Speaker 1: been doing for the last ten months. So yes, the
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Speaker 1: grace is got to be the priority.
0:43
Speaker 2: Hey, Hurdler's Emily a body here bringing you another installment
0:47
Speaker 2: of Hurdle moment from Hurdle. I'm not even gonna lie.
0:51
Speaker 2: I am in a good mood. It is a beautiful
0:55
Speaker 2: day here in New York City. I got my first
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Speaker 2: legitimate haircut and I can't tell you how long, and
1:01
Speaker 2: I finally caved this week on the I'm gonna color
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Speaker 2: my hair situation. I feel like this is one of
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Speaker 2: those things that week after week I think about doing it.
1:12
Speaker 2: Week after week, I'm like, you don't need to do this,
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Speaker 2: you don't need to do this. Well, it's been eighteen
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Speaker 2: months since I last did this, and I thought it
1:20
Speaker 2: was just about time to treat myself. Anyway, here we
1:25
Speaker 2: are today for hurdle moment. I am calling in my
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Speaker 2: dear friend Brie Kogel. She is a fit on trainer
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Speaker 2: as well as pre and post natal certified through Pronatal
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Speaker 2: Appropriate because today Brie and I are chatting all about
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Speaker 2: fitness and pregnancy frequently asked questions. That is right, we
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Speaker 2: are diving in to all things pre baby, post baby fitness.
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Speaker 2: The questions that the hurdlers have submitted over the years.
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Speaker 2: Trust me, I've been keeping track of them about everything
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Speaker 2: from God. Some of them are kind of funny. Right, So,
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Speaker 2: how to run, walk, squat whatever and not pee yourself
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Speaker 2: after baby too? How fast is too fast to get
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Speaker 2: back into exercise? What should I do before labor to
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Speaker 2: strengthen my body for what's to come? Do I need
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Speaker 2: to have any concerns if I'm nursing and working out?
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Speaker 2: So many questions here, and I'll be honest, right, I
2:23
Speaker 2: emilya body, single, no baby in the near future. So
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Speaker 2: there's a lot that I didn't know. I was going
2:30
Speaker 2: into this completely blind and because of that, because of
2:34
Speaker 2: how interesting I found this subject matter to be of
2:37
Speaker 2: how much I learned, I can say for certain whether
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Speaker 2: or not you are completely like me, not expecting anytime soon,
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Speaker 2: not even sure if you're going to have a child,
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Speaker 2: or a new mom, a mom of a toddler, a
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Speaker 2: mom period. There is helpful information in this episode for
2:54
Speaker 2: absolutely everyone. Also, it was just so good to catch
2:58
Speaker 2: up with Bree. I've known her for a gosh handful
3:00
Speaker 2: of yours now. We both used to run in the
3:03
Speaker 2: fitness scene here in New York, and the conversation is
3:06
Speaker 2: just a really good time. As always, make sure you're
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Speaker 2: keeping up with Hurdle over on social media. It's at
3:12
Speaker 2: Hurdle Podcast. I can also be found over at Emily
3:15
Speaker 2: a Body, and I'm setting the April book club date
3:21
Speaker 2: in stone. As of right now, we are going to
3:24
Speaker 2: be meeting up over zoom on April twentieth to discuss
3:28
Speaker 2: the Art of Gathering by Pria Parker. I hope you
3:32
Speaker 2: can make it. If you have yet to do so,
3:34
Speaker 2: sign up for book club by clicking the link in
3:37
Speaker 2: the show notes, and while you're there, make sure to
3:39
Speaker 2: also click the link to head on over to the
3:41
Speaker 2: Weekly Hurdle newsletter and subscribe to that as well. With that,
3:47
Speaker 2: let's get to hurdling today. I'm sitting down with pri Kogyl.
4:01
Speaker 2: She's a fit on trainer. She's also pre and post
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Speaker 2: natal certified through Pronatle Fitness. Bri, Friend, how are you doing? Hey?
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Speaker 1: Girl? Is so good to see you? Not in the
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Speaker 1: subway at six am?
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Speaker 2: Oh my goodness, I know TBT to that, right, So
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Speaker 2: the lovely Bri you no longer run into me? Well,
4:20
Speaker 2: first of all, no one's running me. No one is
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Speaker 2: running into me at the subway at six am these days.
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Speaker 1: But you have left our dear city. I left a
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Speaker 1: year ago. I'm the longest and shortest year of my life.
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Speaker 2: That was planned before. Let's just disclaim that before the
4:35
Speaker 2: COVID Yeah, that.
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Speaker 1: Was always part of the plan. We were trying to
4:38
Speaker 1: run out our lease and then, thank goodness, we hadn't
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Speaker 1: signed anything else. Who knows what games our landlord would
4:44
Speaker 1: have played.
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Speaker 2: Yeah. I know it's kind of crazy, but I am
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Speaker 2: happy for you. Where are you now?
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Speaker 1: So we are in the big big city of Fuquaverna,
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Speaker 1: North Carolina, which, for anybody in the whole world listening,
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Speaker 1: it's a suburb of Raleigh.
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Speaker 2: Wow, what a name. I know.
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Speaker 1: It's a lot.
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Speaker 2: It's a lot, and you live there with your husband
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Speaker 2: and your baby Tuck. How is Tuck.
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Speaker 1: Oh my god, Tuck just got his top two teeth,
5:12
Speaker 1: so he now is at four teefees And it's just
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Speaker 1: every day is like a journey with this little one.
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Speaker 1: It's the best, most meaningful thing in the entire world.
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Speaker 1: Love it.
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Speaker 2: Oh, I love to hear that. I mean, were you, like,
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Speaker 2: I'm just curious, were you the kind of person when
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Speaker 2: you were growing up? Did you always envision being a mom?
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Speaker 1: Yes, but it was such a distant future vision that
5:34
Speaker 1: even as an adult, I was like, yeah, I guess
5:36
Speaker 1: one day. It was never like, okay, this has to
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Speaker 1: happen by thirty. I wasn't one of those people. But
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Speaker 1: once CJ and I started dating, it was like, by
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Speaker 1: the way, I'm not dating you unless this is in
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Speaker 1: the cards, because now I'm starting to feel the biological
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Speaker 1: clock pressure. So yeah, we definitely. I guess you could say,
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Speaker 1: press the gas on that one.
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Speaker 2: Press the gas, and I mean obviously sitting here on
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Speaker 2: my couch, single, et cetera. But I am told that, like, well,
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Speaker 2: once you are like in love in your head, you're like,
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Speaker 2: this is my husband, you like start to envision what
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Speaker 2: your small human would look like totally.
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Speaker 1: I mean, I'm sure there's some sort of like psychological,
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Speaker 1: biological chemical process going on, because it became less about you. Know,
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Speaker 1: once I realized STJ and I are compatible, I started analyzing,
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Speaker 1: are you going to be a good dad?
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Speaker 2: How do you treat my dog?
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Speaker 1: How do you handle protecting me? Like it all all
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Speaker 1: of those calculations started manifesting.
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Speaker 2: He passed, He passed. It worked out. Now you'm a
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Speaker 2: small child, okay, So I mean it sounds like things
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Speaker 2: are going swimmingly for you over there. We're here today
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Speaker 2: to talk about all the things baby and fitness. This
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Speaker 2: is an episode that I have been marinating on for
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Speaker 2: a while. I know I have a lot of mama hurdlers,
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Speaker 2: and I also have a lot of women who one
6:56
Speaker 2: day may want to become a mom. So this episode
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Speaker 2: is certainly relevant whether or not you are currently with child,
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Speaker 2: have a toddler, wherever you're at in your journey. Now,
7:05
Speaker 2: before we get into some of the specifics, I think
7:09
Speaker 2: it could be helpful for the hurdlers to learn a
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Speaker 2: little bit about you and your journey. So you started
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Speaker 2: in personal training and fitness when you were how old?
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Speaker 1: Well? I mean, I was a professional dancer who started
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Speaker 1: teaching spin at rip Flywheel Gosh at twenty six. I
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Speaker 1: was working on Broadway at the time in a major flop.
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Speaker 1: The show closed as soon as it opened, and so
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Speaker 1: Flyweel was my only source of income. So I kind
7:34
Speaker 1: of just ran with it. And I was really uneducated
7:38
Speaker 1: in the fitness space at the time. I literally was
7:40
Speaker 1: just approaching it as I like to move and sweat
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Speaker 1: and move to music. So I use that time at
7:45
Speaker 1: Flywheel to get educated, and I spent my late twenties
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Speaker 1: really immersing myself and what am I doing? How do
7:50
Speaker 1: I want to help people? What kind of goals do
7:52
Speaker 1: I want to achieve? And so that opened the doors
7:55
Speaker 1: into personal training and teaching boot camp and now I
7:57
Speaker 1: teach on an app called fit On, and so that
8:01
Speaker 1: was how I kind of shaped this journey for myself.
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Speaker 2: When did you get into the pre and post natal
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Speaker 2: certification sphere?
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Speaker 1: It was about two years ago, I believe, because I
8:13
Speaker 1: did not have a lot of those people taking my
8:15
Speaker 1: classes in real life, but I knew I had those
8:18
Speaker 1: people taking my classes on the app, and I was like,
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Speaker 1: the only way I can serve you guys properly is
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Speaker 1: if I literally know what I'm doing. And also because
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Speaker 1: I wanted to move into that area of my life
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Speaker 1: with this expertise already in place, so I was not
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Speaker 1: playing catch up. And yeah, Pronatal Fitness, I mean shout
8:36
Speaker 1: out to them because they have so many levels of
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Speaker 1: certification and education. I've been able to do one live
8:43
Speaker 1: session and two of their online trainings. They have so
8:45
Speaker 1: much to offer. Oh, I love to hear.
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Speaker 2: That, and I mean really relevant obviously to where you
8:50
Speaker 2: are in your life. Like you said, you wanted to
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Speaker 2: graduate as you became a mom. With this extra knowledge,
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Speaker 2: fill us in a little bit, and I know, I'm
8:59
Speaker 2: sure we could talk about this for the next forty
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Speaker 2: five minutes. But what has your journey with fitness looked
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Speaker 2: like pre baby, post baby? Talk to me a little
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Speaker 2: bit about that.
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Speaker 1: I mean pre baby, I was like Burpie queen. I mean,
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Speaker 1: you could not get me out of a sports spra.
9:15
Speaker 1: All I wanted to do was work out all day
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Speaker 1: on all night. And that's what my friends did, that's
9:19
Speaker 1: what my husband did. So it lent itself to you know,
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Speaker 1: excessive activity. No more is more. And once I got pregnant.
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Speaker 1: It was like, let's be smart here, but let's keep
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Speaker 1: moving because you know, I have a lot of very
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Speaker 1: strange injuries and movement patterns from my previous career, and
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Speaker 1: so I needed to be really aware and deliberate about
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Speaker 1: how I was moving through fitness and pregnancy at the
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Speaker 1: same time. And that doesn't mean that I didn't do
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Speaker 1: the things I loved to do. I just meant I
9:49
Speaker 1: had to pull back a little bit and refocus a
9:52
Speaker 1: little bit. Because that pelvic floor, y'all, she'll get you.
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Speaker 1: If you don't pay attention to her, she will come
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Speaker 1: back and be like, well, that's the end of it.
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Speaker 1: Good luck walking up the stairs while carrying your baby.
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Speaker 2: It's so important. Well, you mentioned having to pull back
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Speaker 2: a little bit, so before we get into the specifics
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Speaker 2: of the other p the pelvic floor, talk to me
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Speaker 2: about what pulling back looked like for you.
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Speaker 1: For me, a lot of what I learned through pernatal
10:18
Speaker 1: fitness I absolutely replicated itself in my body. So for
10:23
Speaker 1: that it was a lot of balance and stability issues.
10:26
Speaker 1: And so you know, obviously we know to take care
10:30
Speaker 1: of the core when we're pregnant and postpartum, just because
10:34
Speaker 1: just being in that prone position, you're putting a lot
10:38
Speaker 1: of intra abdominal pressure where you are gaining weight and
10:43
Speaker 1: changing your center of balance and center of gravity. So
10:47
Speaker 1: for me, it was about stabilizing, making sure I could
10:50
Speaker 1: actually stand upright and engage what core I had left
10:53
Speaker 1: to support all of this new sudden weight gain, and
10:57
Speaker 1: also to not fall over with one sided at activities,
11:00
Speaker 1: which is all you do once you have a baby.
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Speaker 1: I mean, talk about a farmer's carry. These babies get
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Speaker 1: heavy quick. So for me, it was really really intentional
11:09
Speaker 1: recreating activities of daily life. In Pronato, they call it
11:13
Speaker 1: mom ADLs new mom activities, so that I was better
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Speaker 1: prepared to not hurt myself while trying to take care
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Speaker 1: of a brand new child.
11:23
Speaker 2: Brand new child. Okay, so palling back looked like probably
11:27
Speaker 2: a little bit more strategic strength work to prepare you
11:30
Speaker 2: for having your baby. And then you also mentioned pelvic floor,
11:35
Speaker 2: so like, let's start from scratch pelvic floor. What is it?
11:39
Speaker 2: Why is it important?
11:41
Speaker 1: I think people? Well, first of all, shout out to
11:43
Speaker 1: Keegeles because they're branding just lives on and on, and
11:48
Speaker 1: we're not really doing that. But it's in the same vicinity.
11:53
Speaker 1: It can live under the same umbrella as your pelvic floor.
11:56
Speaker 1: So you think about, Okay, I need to pee, but
11:58
Speaker 1: I'm on the subway, so probably shouldn't here that lift
12:02
Speaker 1: right there, That is you activating your pelvic floor, something
12:05
Speaker 1: that you don't necessarily think about as a person that
12:07
Speaker 1: is not growing a child inside of your belly. So
12:10
Speaker 1: once you become pregnant, and honestly, way before and way after,
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Speaker 1: it's always a good idea to focus on your pelvic
12:17
Speaker 1: floor for longevity, for hoping that you don't pee on
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Speaker 1: the subway, for real, just being able to lift that
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Speaker 1: pelvic floor and actively hold onto it without activating other
12:29
Speaker 1: muscles that don't need to be involved, like your glutes
12:31
Speaker 1: are not part of your pelvic floor, but your glutes
12:34
Speaker 1: are part of your core right and knowing the differences
12:37
Speaker 1: there between what is actually supporting you and what is
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Speaker 1: actually a by product of that support is going to
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Speaker 1: help you actually move through labor delivery and recovery quicker.
12:49
Speaker 1: It's going to make you able to get out of
12:52
Speaker 1: the bed, able to sit down onto the toilet, things
12:54
Speaker 1: you don't realize are going to be a challenge for you.
12:57
Speaker 1: So it's just about that lift, that hold and that
12:59
Speaker 1: breath war Oh my god, the breath work, oh my god,
13:02
Speaker 1: never stops.
13:03
Speaker 2: So talk to me about the breath work.
13:05
Speaker 1: Yeah, so we call it three sixty breathing. So oftentimes
13:09
Speaker 1: we are focused on sucking in the belly as we
13:13
Speaker 1: breathe in. We're doing the opposite these days, y'all. If
13:15
Speaker 1: you want to activate that pelvic floor, as you breathe in,
13:18
Speaker 1: everything needs to expand, and so as you breathe out forcefully,
13:22
Speaker 1: that contraction can really happen. And that's honestly what needs
13:25
Speaker 1: to be happening in everybody's strength work. Anyway. You need
13:28
Speaker 1: to exhale on the exertion because that's going to allow
13:31
Speaker 1: you the most amount of muscle exertion. So inhale, everything
13:36
Speaker 1: gets big and wide in three hundred and sixty degrees,
13:38
Speaker 1: so ribcage expands, everything gets big, like you know, Santa
13:42
Speaker 1: belly fulla jelly. And then exhale, everything tightens, contracts, and
13:47
Speaker 1: that is where you will have your most power, your
13:49
Speaker 1: most strength, and that is where you will lift the
13:51
Speaker 1: pelvic floor. So it's it feels backwards at first, So
13:55
Speaker 1: the more you can practice it in your daily life,
13:57
Speaker 1: in your daily workout, the more it will just be
14:00
Speaker 1: come a natural part of how you move.
14:02
Speaker 2: You mentioned the core a few times now. The core
14:04
Speaker 2: so important regardless of whether or not you are with child,
14:08
Speaker 2: something that certainly a lot of women want to know.
14:12
Speaker 2: How should they be paying extra attention to this in
14:15
Speaker 2: the months leading up to labor?
14:18
Speaker 1: Yeah, absolutely great question. I think you know, similar to Keegels,
14:22
Speaker 1: six packs have gotten this great branding moment for no
14:25
Speaker 1: good reason. Your core is so much bigger than just
14:29
Speaker 1: that little area on your bottom belly. If we can
14:32
Speaker 1: think of the lumbo pelvic hip complex. I know that
14:34
Speaker 1: sounds so nerdy, but it's so true. Your core really
14:38
Speaker 1: is your trunk. It is everything that your limbs extend
14:42
Speaker 1: out from. So activating those those muscles, working them together,
14:47
Speaker 1: and also paying attention to the direction of the tilt
14:50
Speaker 1: of your pelvis as you use your core is so
14:54
Speaker 1: very important, especially for my moms out there. That's when
14:58
Speaker 1: you get that anterior pelvic tilt, it is just natural.
15:01
Speaker 1: It is going to happen. But being able to manage
15:03
Speaker 1: that and correct it when necessary is going to relieve
15:07
Speaker 1: pressure from your lower back, relieve pressure from your hip flexus.
15:11
Speaker 1: You're so as muscles, and that is what is going
15:14
Speaker 1: to make everything just a little smoother, a little cleaner,
15:17
Speaker 1: and a lot more comfortable. So yes, please pay attention
15:22
Speaker 1: to your core everybody, boys, girls, mom's nuts, please please
15:25
Speaker 1: please knots.
15:27
Speaker 2: Also, I mean, I literally just wrote an article about
15:30
Speaker 2: anterior pelvictilt, and I think it's helpful to like help
15:33
Speaker 2: the listener visualize what that would look like. So if
15:37
Speaker 2: you have your hands on your waistband, and your waistband
15:40
Speaker 2: would be if your hips are level. Okay, here we
15:44
Speaker 2: got like a bowl. Yes, okay, so you're holding a bowl.
15:47
Speaker 2: The water in the bowl is flat. Everything is fine
15:49
Speaker 2: if you tip the bowl forward, so now that the
15:53
Speaker 2: back of the bowl closest to your body is up,
15:56
Speaker 2: front of the bowl is down, the water would obviously
15:59
Speaker 2: spill out of the front part of the bowl. That
16:02
Speaker 2: exemplifies an anterior pelvic tilt.
16:05
Speaker 1: Yeah, you also see it in like teenagers. Just check
16:08
Speaker 1: out a teenager. They love an anterior public tilt with.
16:11
Speaker 2: A love that booty pop. They love a booty pop.
16:15
Speaker 2: That's angle going. No, that is where we're going for angles. Okay,
16:18
Speaker 2: So although you may think, man, this anterior public tilt
16:22
Speaker 2: looks great on my Instagram. It does not look great
16:25
Speaker 2: when it comes to checking out your.
16:27
Speaker 1: Bot no no, and loading Oh my gosh, Like it's
16:31
Speaker 1: so hard for me to get out of anterior pelvic
16:33
Speaker 1: tilt even way before I had a baby because of
16:37
Speaker 1: dance and my injuries there and spinning way too much.
16:40
Speaker 1: But then when you load a twenty pound baby and
16:42
Speaker 1: thirty pounds of groceries, like, good look, you're going to
16:46
Speaker 1: need to sit down in the first five minutes of
16:48
Speaker 1: carrying that. So no, no anterior pulvic tilt unless you
16:51
Speaker 1: are working on your mobility.
16:53
Speaker 2: Oh I love that well. I think also important here
16:55
Speaker 2: when we're talking about anteria public tilt, maybe addressing a
16:59
Speaker 2: couple of mood movements that could help with core stabilization
17:03
Speaker 2: and counteracting this what could be natural movement pattern.
17:07
Speaker 1: Absolutely, I spent so much time with my glutes after
17:10
Speaker 1: having a child, glute medius, all, all of it, you guys,
17:15
Speaker 1: and I know it feels like those tiny little movements
17:17
Speaker 1: are so annoying and can't be doing much to strengthen
17:19
Speaker 1: And if it's not a twenty five pound weight plate,
17:22
Speaker 1: we're not doing anything. Lies, lies, lies stabilizing those muscles
17:27
Speaker 1: that support your core is everything you need to be
17:30
Speaker 1: able to not only walk forward, but move side to side.
17:33
Speaker 1: Sit up, stand down, sit up, stand down. Wow, that's
17:37
Speaker 1: the exact opposite of what I meant. But you know,
17:39
Speaker 1: maybe one day in the future. So yeah, if you
17:41
Speaker 1: can grab that little band or those tiny little weights
17:44
Speaker 1: two pounds, three pounds and really work those glutes and
17:48
Speaker 1: bridges leg lifts all of that single lug, that's what
17:51
Speaker 1: you need to do to restabilize.
18:01
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Speaker 2: talking about post baby, you have the baby, let's talk
19:40
Speaker 2: about what could be a quote unquote normal I already
19:44
Speaker 2: know where you're gonna come with this amount of time
19:47
Speaker 2: for someone to get back into fitness after having their child.
19:53
Speaker 1: Well, the recommendation is six weeks, but that's total bullshit.
19:57
Speaker 1: Can we say bullshit here?
19:58
Speaker 2: And you know what, I don't mark these episodes is explicit,
20:01
Speaker 2: but I think an occasional swear just shows passion.
20:04
Speaker 1: Honestly, it was just the accurate word. Six weeks is
20:07
Speaker 1: just not it. They say that because you're not really
20:11
Speaker 1: supposed to do a lot of things for six weeks.
20:13
Speaker 1: Like having sex. But I don't know any mom who's
20:16
Speaker 1: like ready to jump in the bed to do that
20:18
Speaker 1: after having a baby. So honestly, listen to your body.
20:22
Speaker 1: Just listen to your body. If you're craving movement. Move
20:25
Speaker 1: I did so much bandwork and light weight work right
20:28
Speaker 1: after giving birth. I mean honestly, I had a C section,
20:32
Speaker 1: so that first week was just about, you know, trying
20:35
Speaker 1: to pee. But after that I did a ton of
20:38
Speaker 1: that to counteract the breastfeeding posture and to counteract that
20:43
Speaker 1: new found lack of core because they sliced open my abdominal.
20:48
Speaker 1: So yes, move, move with intention, move with a way
20:51
Speaker 1: that's going to increase your heart rate, but also give
20:54
Speaker 1: yourself that time to recover and rest. So yeah, just
20:57
Speaker 1: move y'all, but please don't do a burbie. That's all.
21:00
Speaker 2: The movement again that you're going to be doing is
21:02
Speaker 2: so much different than before you had a baby, and
21:04
Speaker 2: it's just so important to have grace you with yourself
21:07
Speaker 2: in this process. You just did something that is insane.
21:10
Speaker 2: I mean obviously so natural and so beautiful, but also insane,
21:13
Speaker 2: like you literally birthday human. So instead of feeling hard
21:17
Speaker 2: on yourself or speaking to yourself in a certain way.
21:20
Speaker 2: Don't let like whatever you see on social media influence
21:23
Speaker 2: like what feels right for you and your body, and
21:26
Speaker 2: especially don't let those things influence you in a way
21:28
Speaker 2: that could be detrimental to your long term health. So
21:31
Speaker 2: you really have to think on a case by case basis,
21:33
Speaker 2: and of course make sure that you have open and
21:36
Speaker 2: honest conversations with your personal doctor.
21:40
Speaker 1: Absolutely. I mean, and you touched on something so important there.
21:44
Speaker 1: The comparison factors just got to go. I mean, you know,
21:48
Speaker 1: we used to look at nine months in nine months
21:50
Speaker 1: out pictures as look at the size of my baby,
21:52
Speaker 1: and now it's become look at the size of my waist,
21:55
Speaker 1: and it's like, who cares? And it took me at
21:57
Speaker 1: least six months to be able to really feel strong
22:00
Speaker 1: in a plank. Six months, so you want to talk
22:03
Speaker 1: about six weeks postpartum, I was doing like arm circles.
22:06
Speaker 1: You guys, like you really have to recognize what your
22:10
Speaker 1: body has not only just done, but been doing for
22:12
Speaker 1: the last ten months. So, yes, the grace is got
22:16
Speaker 1: to be the priority.
22:17
Speaker 2: You mentioned having a sea section, which also brought up
22:20
Speaker 2: the concept of you having your abdomen sliced into abdomen
22:25
Speaker 2: hot topic for women because of what happens to the
22:29
Speaker 2: abdominal wall often during birth and sometimes even just pregnancy.
22:34
Speaker 2: Talk to me about that. Yeah, it's a lot, y'all.
22:39
Speaker 1: I mean, luckily they have a curtain up for the
22:42
Speaker 1: mom so I didn't really have to witness it, and
22:46
Speaker 1: also I had an epidural, but my husband watched this
22:50
Speaker 1: process and it's just insane. And then you know, you're
22:53
Speaker 1: asked to pee and walk around and those are like
22:56
Speaker 1: the hardest, hardest things that you could possibly do after
22:59
Speaker 1: a sea section, but obviously important slightly. So that's where
23:04
Speaker 1: all of that prep comes into play, because if you
23:07
Speaker 1: do not already have an intimate relationship with at least
23:10
Speaker 1: how to activate that, then after such trauma, the neurological
23:16
Speaker 1: response is going to be damaged, and your body's instinct
23:19
Speaker 1: is to protect an area that has been injured. And
23:22
Speaker 1: so if you don't already have the relationship or the
23:26
Speaker 1: thought process, the brain to body connection to move through
23:31
Speaker 1: those activations and exercise those muscles in the way that
23:36
Speaker 1: they are meant to be used, then your body is
23:38
Speaker 1: going to revert into protection and trauma mode and just
23:42
Speaker 1: completely turn off and sleeping abs is not a good look.
23:48
Speaker 1: Sleeping glutes not a good look. You need to turn
23:50
Speaker 1: them on, wake them up, and get them involved in
23:53
Speaker 1: active in your movement all the time.
23:56
Speaker 2: Talk to me about diastasis recte.
23:58
Speaker 1: Oh, y'all, So this is when your abs separate, right,
24:02
Speaker 1: and it's natural.
24:03
Speaker 2: It happens. For a second, did I say that correctly?
24:05
Speaker 1: Honestly, I've only heard a few people say it. I
24:08
Speaker 1: say diastesis.
24:09
Speaker 2: Diastis all right, well, ten points for the non pregnant
24:13
Speaker 2: human over here. Continue.
24:15
Speaker 1: Yeah, So diastesis or diastasis or whoever you want to
24:18
Speaker 1: say it, dr is when your abs separate, which is
24:22
Speaker 1: absolutely normal. It's nothing that you know you should be
24:25
Speaker 1: concerned about, like you did anything wrong. It happens. And
24:29
Speaker 1: the idea is that that needs to be knit back
24:32
Speaker 1: together after you've given birth. So a way to self
24:36
Speaker 1: check for that is to use your two fingers wide
24:39
Speaker 1: ways on your belly and just to see can you
24:41
Speaker 1: wiggle those fingers in between the separation of your abs,
24:45
Speaker 1: and if so, how does that skin feel underneath? Does
24:48
Speaker 1: it feel oohy guy? Or does it feel solid and taut?
24:51
Speaker 2: Right?
24:52
Speaker 1: And so the idea is in a very very very
24:54
Speaker 1: shallow crunch. I mean like you've lifted your head two
24:57
Speaker 1: inches and you're laying completely flat on the floor. Can
25:01
Speaker 1: is that activation happening or not? And if you don't
25:04
Speaker 1: feel like that activation is happening and you can continuously
25:07
Speaker 1: fit two or more fingers in between those ads, you've
25:10
Speaker 1: got work to do.
25:11
Speaker 2: You know.
25:11
Speaker 1: That's you're signed to not hop on the spin bike,
25:14
Speaker 1: not hop on the squat rack. That's you're signed to
25:16
Speaker 1: focus on the pelvic floor, the small activations, the glute recovery,
25:20
Speaker 1: all of the posture work before you really move forward.
25:23
Speaker 1: And it's just it's so normal, So I don't want
25:26
Speaker 1: to raise any red flags. Dr is normal. It happens,
25:29
Speaker 1: and it's just about how you deal with it versus
25:31
Speaker 1: that will and for how long it takes to recover
25:34
Speaker 1: from it.
25:36
Speaker 2: Fair Another hot question that came in from the hurdle
25:39
Speaker 2: community wanting to know about how post baby do I
25:44
Speaker 2: run cycle, squat walk? Yeah without being myself?
25:51
Speaker 1: Yeah, that is exactly the pelvic floor. That's exactly it. It's
25:57
Speaker 1: not natural to pee yourself and you're working out, jumping, laughing, coughing.
26:02
Speaker 1: It's not natural. It shouldn't happen. It can, and that's
26:06
Speaker 1: just you know, your sign to yourself, Okay, I have
26:09
Speaker 1: work to do. It's it's not how you're supposed to
26:12
Speaker 1: have to live your life for forever. So that means,
26:15
Speaker 1: you know, if you have the luxury of accessing a
26:17
Speaker 1: pulvic floor specialist, please do that. I even did it
26:20
Speaker 1: virtually because you know the panera, and it just really
26:24
Speaker 1: helped me have some accountability as to those exercises, how
26:28
Speaker 1: I was progressing with them. You shouldn't have to leave
26:31
Speaker 1: an accident when you get up from the couch, so
26:34
Speaker 1: please pay attention to if this is happening to you,
26:38
Speaker 1: you need to kind of step back and lay a
26:41
Speaker 1: stronger foundation for yourself before you are moving into that
26:45
Speaker 1: really high intensity or just like fun stuff that you
26:48
Speaker 1: love to do. Make it safe and clean.
26:50
Speaker 2: I just need you to coach me through my Your
26:52
Speaker 2: voice is so soothing. I love the way the way
26:56
Speaker 2: you just said you don't need to leave an accident
26:58
Speaker 2: for yourself. I was like free. That felt like a hug. Okay.
27:02
Speaker 2: Another question that came in from the hurdlers, how do
27:05
Speaker 2: I ensure that I'm keeping an adequate supply while I'm
27:09
Speaker 2: returning to running and working out. This is something I
27:11
Speaker 2: didn't even know was a problem when it come to
27:13
Speaker 2: runing and working out and breastfeeding girl.
27:16
Speaker 1: Breastfeeding. I mean, we need the documentary because this was
27:20
Speaker 1: the biggest I didn't know as far as becoming a
27:23
Speaker 1: new mom, breastfeeding is one of the hardest things to
27:26
Speaker 1: conquer and master, and I didn't. I really didn't. I
27:31
Speaker 1: spent a month nursing and I was very lucky. He
27:34
Speaker 1: took lunches on in the hospital. He drank. It was
27:37
Speaker 1: not a problem. In the hospital. All the lactation consultants
27:40
Speaker 1: were like, you're nailing a girl. Bye. And then we
27:42
Speaker 1: got home and my baby cried for three weeks and
27:46
Speaker 1: I was doing everything I could to try to increase
27:48
Speaker 1: my supply. I was drinking, eating oatmeal all the time,
27:52
Speaker 1: you know, trying all the things I knew, trying to
27:54
Speaker 1: get rest, trying to hydrate, and I could not keep
27:57
Speaker 1: up with him, and so I started to pump and
28:01
Speaker 1: to a supplement with formula, and then my baby slept.
28:04
Speaker 1: It was like night and day. So as far as
28:08
Speaker 1: you know, how does the exercise affect the supply? I
28:11
Speaker 1: am not a lactation consultant, so I cannot tell you
28:14
Speaker 1: for sure. All I can say is one of the
28:17
Speaker 1: biggest issues with keeping up your supply is your stress level, which,
28:21
Speaker 1: like I mean, if that's not cyclical, I don't know
28:24
Speaker 1: what is. So the more you can give yourself that
28:26
Speaker 1: grace and talk kindly to yourself, that at least will help.
28:30
Speaker 1: But please feel like you have the ability to see
28:34
Speaker 1: a lactation and consultant. Usually they're provided by the hospital,
28:37
Speaker 1: so give them a call, let me know what you
28:40
Speaker 1: find out.
28:41
Speaker 2: Give them a buzz. Also on the dr note, I
28:44
Speaker 2: did have a question that came in asking this woman
28:47
Speaker 2: says her son is ten. Is repairing that at this
28:51
Speaker 2: point a lost cause?
28:53
Speaker 1: No? No, no, it is not. You can always repair it.
28:56
Speaker 1: I mean, my mom had her kids thirty plus years ago.
28:59
Speaker 1: She had three c sections, and it is something that
29:02
Speaker 1: we are on the journey together, and she is going
29:06
Speaker 1: to be able to do all the things and activate
29:09
Speaker 1: all that lower abdominal, intra abdominal. She can do it.
29:12
Speaker 2: TVA.
29:13
Speaker 1: It's available to you, guys. It does not matter how
29:16
Speaker 1: old your children are. It doesn't matter if you're a
29:18
Speaker 1: man and never even had a child, You too can
29:22
Speaker 1: learn to activate and actually use your public floor in
29:25
Speaker 1: a way that allows your abs to support your exercises.
29:29
Speaker 2: Love this boost of confidence coming in from Brie, Brie,
29:34
Speaker 2: what else haven't we tackled? Is there anything else that
29:36
Speaker 2: you feel like we need to throw into the mix here?
29:38
Speaker 2: I mean, I know we could talk forever on this.
29:41
Speaker 1: Well, one thing that I have noticed, So I love
29:43
Speaker 1: a baby carrier right where you like wear them like
29:47
Speaker 1: they're still in the womb or they're a kangaroo joey
29:49
Speaker 1: or what have you, because it allows you to be
29:51
Speaker 1: hands free. But pro tip, you have to be so
29:55
Speaker 1: much more mindful when you are wearing your baby of
29:57
Speaker 1: your posture, of that anterior pelvic till, because honestly, it's
30:01
Speaker 1: like being pregnant with a however month old your child is,
30:05
Speaker 1: and that's a lot to ask of your body as
30:07
Speaker 1: it is still recovering. So if you're going to be
30:10
Speaker 1: a baby carrier person like me, try to limit the time,
30:13
Speaker 1: try to check in with how you're standing, how you're moving,
30:16
Speaker 1: and just be really aware because that can backtrack some
30:19
Speaker 1: of your progress without you even realizing it. And just
30:23
Speaker 1: give yourself, like you know, the different positions. Maybe your
30:25
Speaker 1: baby goes on the back for a day, maybe your
30:27
Speaker 1: baby goes on the side and maybe you just use
30:29
Speaker 1: the stroller, so be careful with those carriers, y'all.
30:34
Speaker 2: Right now, missus Kogel, you have an opportunity to offer
30:37
Speaker 2: yourself one piece of advice. In the weeks and months
30:42
Speaker 2: after giving birth, what do you tell yourself? Now this
30:47
Speaker 2: is going to sound basic, cliche and like a meme,
30:50
Speaker 2: but you're doing great, sweetie. Really really applies the hormones,
30:56
Speaker 2: everything that is surging and new and unnatural and unknown,
31:00
Speaker 2: and in those few days and weeks after having a
31:02
Speaker 2: baby are insane. I cried every single day because I
31:07
Speaker 2: was worried I was not being a good mom, I
31:08
Speaker 2: was not doing the best I could. And it's honestly
31:11
Speaker 2: coming from a place of just not knowing what to do,
31:14
Speaker 2: not having a handbook or a list to check off,
31:17
Speaker 2: because every baby needs something different and every mom is
31:20
Speaker 2: able to provide something different. So even asking your friends
31:24
Speaker 2: doesn't always help. So really just lean into yourself and
31:28
Speaker 2: realize you were made to have this child, right You
31:32
Speaker 2: two have an unbreakable bond that nobody else can replicate,
31:37
Speaker 2: and so you were meant to care for each other,
31:39
Speaker 2: and honestly, it is a give and take right. Your
31:41
Speaker 2: baby's going to give you just as much love as
31:42
Speaker 2: you give it, and realize that that is special, that
31:45
Speaker 2: is sacred, and that is what matters as long as
31:48
Speaker 2: you can give yourself the freedom to actually feel that.
31:51
Speaker 2: So get out of the comparisons, get out of the judgments,
31:54
Speaker 2: and just soak up that love because it flies by,
31:58
Speaker 2: it flies by. Soaking in your love today. It's always
32:01
Speaker 2: so fun to get on and record with with my peeps,
32:05
Speaker 2: and I appreciate your knowledge. I feel like I, as
32:09
Speaker 2: someone who is not yet in the stage of my
32:11
Speaker 2: life where I am going to be with child, I
32:14
Speaker 2: still feel like I just absorbed so much and I
32:15
Speaker 2: learned so much from you, and that's just so appreciated.
32:18
Speaker 2: Oh love you, friend, Love you, friend, Brie. How do
32:21
Speaker 2: the hurdlers keep up with you? How do they follow
32:23
Speaker 2: along with you? Give me all of the details.
32:26
Speaker 1: Well, if you just want to see cute puppy pictures
32:28
Speaker 1: and baby pictures, head on over to my Instagram app
32:31
Speaker 1: pree kochel b r e e k O E g
32:34
Speaker 1: e L. But if you want to work out with me,
32:36
Speaker 1: head over to fit on app f t O in
32:38
Speaker 1: app where you can work out with me for free
32:41
Speaker 1: pre post natal.
32:42
Speaker 2: All of the things say fit on App again, I
32:45
Speaker 2: think it broke up.
32:47
Speaker 1: Yeah, if you want to work out with me, head
32:48
Speaker 1: on over to Fit on App, f it t o
32:50
Speaker 1: n app and you can work out with me for
32:53
Speaker 1: free pre post natal. All of the above.
32:56
Speaker 2: I am over at Emily Body and at Hurdle Podcast.
32:59
Speaker 2: Another Hurdle conquered. Catch you guys next time.