Mamapalooza:: Debunking Pregnancy & Postpartum Fitness Myths LIVE

Kelsy: 00:00:00

Welcome back to Wellness the Pod.

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I'm your host, Dr.

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Kelsey fitt, a board certified

orthopedic doctor of physical therapy

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and a pelvic floor physical therapist.

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This episode is super special because it

is actually a live podcast recording we

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did as part of a Mother's Day workout,

celebration, and community event.

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I've guessed there were close to 40 or

50 women gathered together to workout,

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chat, build beautiful flower arrangements,

and just enjoy time together.

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There's something so special about

being a girl and getting to be

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surrounded by other women who are

funny, inspiring, and have all walked

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or are walking their own journeys of

fertility, pregnancy, and postpartum.

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I was so grateful to be a part of

it, and we had so, so much fun.

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The event was hosted by Coach Jess and

Coach Sadie, who are the two certified

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pregnancy and postpartum coaches who

are actually on the pod last week

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chatting about fitness, exercise

throughout pregnancy and postpartum,

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and some of the just like body myth.

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I'll link that episode below

if you missed it, because.

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It is another good one, but it was

actually hosted by them and we thought

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it would be so fun for this live

recording to chat about our pet peeves

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in a few myths that we hear in the

pregnancy and postpartum fitness and

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rehab realm, given that we all have the

same passion for these same industry.

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Different lenses that

we look at it through.

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So we thought it would be super fun.

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We were also joined by Dr.

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Shenay, who is an Austin-based

chiropractor who specializes in

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pregnancy and postpartum treatment.

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So I'll leave her information below too.

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She is a new guest as part of our

Mama Pza podcast festival, but we

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also loved, loved chatting with her.

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So it was so fun to get fired up

about some of these myths together

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with other women in this realm.

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So I hope you enjoy our conversation

and giggle our passion in

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clearing up some of these myths.

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Happy early Mother's Day.

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I wanna give a shout out to Jess and

Sadie 'cause they always have such a way

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of bringing moms and people and women

together and I love coming and getting

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to be a part of this and getting invited

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by you guys to come be a part

of this , it's just cool.

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So happy Early Mother's Day.

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Throughout the month of

May, the month of mothers.

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We have been focusing on women's health

and primarily looking at it through

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the lens of pregnancy and postpartum.

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So I'm calling it a podcast festival like

Mama Palooza, almost like Lollapalooza

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and Coachella like Stage Coach, where

different experts are coming in talking

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about like the genre of women's health.

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So Coach Jess and Coach Sadie

were actually on this past

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Thursday chatting about exercise

during different trimesters.

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, what they look for when it comes to form.

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We've had pelvic floor

PTs on, trained doulas on.

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We're about to have a lactation expert

on just trying to get the education

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out there of like motherhood and

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all the confusion that comes with

pregnancy and postpartum and all of

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the questions that just start to come

up when you're in that stage of life.

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So hopefully we're able to educate

women from like even in college all

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the way through forties, fifties,

about their bodies so that the next

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generation and the generation after that.

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And the generation after that can be that

much more prepared and have that much

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more clarity on their bodies as women.

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So that's what this whole podcast

festival is, and that's why

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we're doing a live one today.

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'cause I feel like.

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With a lot of exercise and, and rehab

professionals together, we can chat about

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some of the myths and misinformation

surrounding the exercise, fitness,

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rehab world in pregnancy and postpartum.

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Let's start, we wanted to do just

kind of debunking some of the myths

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and misinformation and we each

kind of have one or two that we'll

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share, I guess, that we hear a lot.

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And coming from the like.

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Pregnancy postpartum realm.

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We look at it from different lenses, I

guess me more from the rehab lens and Dr.

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Janea from the rehab lens and then them

more from the exercise and fitness realm.

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But it's amazing how overlapping

some of the myths are.

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So coach, Jess start us off, what is one

of your biggest pet peeves and myths with

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Jess: with this?

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So probably my biggest pet peeve

of like language that I hear

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around this is listen to your body.

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While I think that that it sounds super

helpful because yes, listen to your body,

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your body's talking to you all the time.

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It becomes used way too widely as

just kind of a catchall for any

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coach or influencer to try and

create a catchall for every woman.

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Like they can't tailor it to every woman.

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So it's just like, listen to your body.

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Do what you can do.

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I have yet to meet.

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A single client who has had the

same experience as another one in

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pregnancy and postpartum as far

as what their body feels like.

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It is so wildly individualized

between each woman.

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And in the beginning of pregnancy,

like some women are wildly ill and

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some women are like, I feel fine.

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I don't what I can do, whatever.

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And there's just such a huge spectrum,.

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And your body is changing

so rapidly for me.

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I felt so disconnected from what was

happening in my body because it was, it

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looks different than it ever had before.

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As I was growing this

human, it felt different.

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My joints felt loose and weird.

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, But at the same time, like I still

wanted to keep moving in the gym.

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I wanted to be here , but I didn't really

know what was safe because , certain

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movements felt just a little bit weird and

I couldn't articulate how, and so that.

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Inner voice is just so completely

different, woman to woman,

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and , we can't just apply this

one big listen to your body.

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The other piece of that is that the

culture that we live in is screaming

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at you literally 24 hours a day

about this is what you should feel.

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You should be bouncing back.

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Like you should be working out

through your whole pregnancy.

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Just all these shoulding

all over you constantly, the

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influencers, the advertisements.

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And so to think that you could hear

the tiny, quiet voice of your body

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and what feels good versus the barrage

of, Hey, you should be doing this.

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You should look like this, move like this.

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Discerning those two voices is it,

it's so hard to hear on your own.

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And so a program like

this, , just kind of creates.

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More of a team effort to reclaim your

body, not bounce back, but to reconnect

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with your muscles that have stretched

and grown and your joints that have

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stretched and grown and just slowly

muscle by muscle, breath by breath.

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Reclaiming that, and I'll use Sadie

as my example of like literal fitness

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professional, super fit worked out.

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One of my favorite pictures is her

doing ring rows at , 41 and five.

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So then she has the baby

and she's like, great.

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Can't wait to get back in the gym.

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I'm ready.

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I've been sitting here holding a

child, like I wanna get my body moving.

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And then she gets rhabdo because

she listened to her body because

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she was like, I wanna get moving.

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Let's go.

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But her muscles.

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Quite simply had not rebuilt and

reconnected the way that they needed to.

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They didn't have the time to recover.

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And so I just used her constantly as a

example of, look how it can go wrong.

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So sorry.

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And so I get that you want to jump

back into workouts, you want to get

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moving, you're stressed out because

you're trying to keep this human alive.

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And so maybe you are just so

excited to get moving again.

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We love that.

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We want to come alongside you and

help you do that safely and make

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sure that your muscles are ready to

withstand that kind of endurance.

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, And on the other end of that,

maybe you are terrified.

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You don't know, you don't know

how to move because you're afraid

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everything hurts a little bit.

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We also want to come alongside you in

that and show you, hey, look at what you

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just did, like you just pushed a human out

or you just had a human cut out of you.

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Like your body is so freaking strong, so

let's kind of wake those muscles up and

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remind you of how strong you are and get

outta that fearful brain, but also beware

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of the athlete brain at the same time.

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Sadie: I have something to

add that you actually wrote.

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Jess wrote an incredible

article for the Renew blog.

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If you haven't read it or I

can send it to everybody if you

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want to, you should read it.

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. One of the things she said in the article

that I think is, is just it, period.

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You don't know what that voice

sounds like when you're pregnant.

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And when you're postpartum.

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That voice is so new.

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You don't know what to listen for.

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You don't know what it should feel like.

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And she kind of touched on that, but

it is a skill and that's part of our

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job we're trying to teach you that.

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Skill so that when you come to

those crossroads of like, oh,

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uhoh, I feel a really big pull

down in my groin, is that normal?

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We're here to be like, could be.

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Let's talk about, let's test and reassess.

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Let's figure out what it is, and

then come up with a plan to make

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sure that you're continuing to one.

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See fitness progress, like you

don't get pregnant and then stop.

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You know, I prd my bench press and my

strict press with both, both pregnancies.

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It's really weird, mom strength.

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But you know, we don't want you to stop

trying, but we want you to do it in a way

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that makes sense for you and it's risk

versus reward, prenatally and postpartum.

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What you're doing while you're pregnant

directly impacts your postpartum journey.

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And our goal is to get you

to that postpartum place.

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The fittest you can be so that that

process is less burdensome, less

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daunting, and you're doing it in

community with people who can help you.

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Kelsy: I think y'all pointed

on the episode Thursday.

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I think you had a good line

saying pregnancy is temporary,

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postpartum is forever.

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So thinking about that as like.

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Building that foundation and

realizing that it can take time

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to build that foundation too.,

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And to give your body

time to, to do that too.

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So, alright, Sadie, let's,

here's some of your myths

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, Sadie: one of the things, yeah, we

always, you'll see it on our shirts.

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It literally says, don't bounce back,

rebuild, because we're not rubber bands.

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There's no snapping back,

there's no bouncing back.

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There is only rebuilding.

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There's only going forward with

this new body that you have.

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And just because it's different, and just

because it's new does not make it worse.

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Okay.

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Your body is not the same body that

it was before you had this baby.

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And that's okay.

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Awesome.

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In fact, because it just did

a really incredible thing.

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Your body is also not the same

body that it was when you were 21.

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So all of us who come into this

pregnancy and postpartum, I'm like,

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well, I used to be able to do this, or

I used to be able to look like this.

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And it's like, that's cool.

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You have so many more hormones

now your bone density is different

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and your muscle mass is different.

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Let's work with what we got

and go forward from there.

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Let's not play into the past.

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So like this myth of like, I wanna get

my body back, girl, it's not coming.

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We're gonna get a new one.

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We're gonna get a better one.

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It's gonna be different

and it's gonna be awesome.

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Kelsy: I love that y'all

both said better too.

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'cause even you said you're like, I

felt so much stronger because even

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through y'all's rebuild program,

y'all focus on the foundations, like

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the deep core, like building , from

that ground up, which none of us do,

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and I know none of us have done that.

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Yeah, we are now.

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So why not postpartum?

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Why?

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Why not start,

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Sadie: why not When you have zero

mind muscle connection, let's start.

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Kelsy: You also talked about how one of

the myths is that we only think postpartum

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is about working out when it's a lot

more than that too, where it's, yeah.

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Sadie: Your postpartum journey

is not just about your fitness.

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It's gotta be about your mental health.

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It's gotta be about your sleep,

it's gotta be about your nutrition,

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it's gotta be about your energy.

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Like it can't be, I just

need to get to the gym.

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Because if you're e operating on empty

and you're not fueling your body, right,

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none of what you're doing in here matters.

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Like you're just here to check a

box, which we don't want for you.

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Like we want a full reconstruction

in the most productive way possible.

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And so we have to look at all the things,

and that's one of the, we talk about,

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we have 90 minutes with you when you

become a client of ours postpartum.

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We're gonna talk about it all.

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We're gonna ask about your sex life.

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We're gonna ask about how

your nutrition's going.

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We're gonna ask about your sleep.

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And obviously our sleep is a

little bit, on the rocks when we're

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postpartum in the immediate times.

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But there are things that we can

do to try to like create systems.

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And we want to be there to help

you, not to like tell you what to

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do, but to offer some alternate

perspectives that maybe work for you.

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And if not, introduce you to these

wonderful people who, everybody's

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journey has been different, can

offer you some, some similar advice.

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Kelsy: I love it.

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. Well, Dr.

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Jana, give us your top myth from a doctor

of chiropractic medicine perspective.

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Janae: So like one of my favorite

myths is I cannot work out postpartum

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because of fluctuation in hormones.

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Yes, postpartum.

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You just gave birth to a baby.

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That's a whole life created inside

you that you're giving birth to,

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whether it be vaginally or you are

also having them cut the baby out.

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Either way, your hormones are gonna

be going crazy, but at the same time

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you have a lot of oxytocin release and

that kind of just makes you spiral.

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You don't know if you're doing a

good job 'cause your baby's crying.

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You just kind of question yourself a lot.

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But you wanna get back to who

you were and like Jess and Sadie

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had already said, you're here to

really create a better self and.

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You're not ever gonna get that

body back that you used to have.

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But why not start postpartum and so

let's get some endorphin release,

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let's get some serotonin release.

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Let's really start at the foundational

core of our pelvic floor and our core.

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And that's what I really like to do as a

chiropractor, is focus on the foundations.

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That kind of also leads into what.

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I think we had like similar myths of you

can't weightlift when you're pregnant.

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That's not true.

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That is not true at all.

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If anything, like pick up those

weights, what do you think

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you do during your daily life?

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Are you picking up your

kids that you already have?

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Are you picking something off the ground?

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That, that's weights.

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. , Whether it be books, whether it be

a jug of water that is a weight.

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Pick up the weight.

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It does not have to be a full dumbbell.

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It does not have to be a

kettlebell pick up a water bottle.

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Yeah.

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That is weight itself.

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And they say that you can't lift weights,

but why is, why can't we lift weights?

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Is it because we're not capable?

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As women we're capable

of almost everything.

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And so that's a big one too.

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Sadie: On that note, and this kind

of just ties, back to everything.

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We can do a lot while we're

pregnant, we're not invincible.

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Okay, so that is why coaching and, and

having somebody in your corner to help

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you, guide you through this process is

pretty paramount because you think you can

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just go do anything or you think you're

being a badass because you're, you know,

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doing the same thing you've always done.

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But there's too much to consider and

every week your considerations change.

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When you're pregnant, including

postpartum, every week, your

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considerations change because your

body is rebuilding so quickly.

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Like we're putting lots of focused

effort there, again, in all the areas.

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Sleep and nutrition and fitness, that

we have to understand that we're not

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fragile, but we're not invincible.

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So there's a fine line

that we have to walk.

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Yeah,

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Kelsy: and the progression back

to invincible can be, gradual and

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graded , and requires some creativity

and expertise . I'll end on my favorite

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myth, but, , it's the six weeks

and you're good to go postpartum.

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From a pelvic floor PT perspective,

it's like I hear from a lot of patients.

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I go to my obs office at six weeks

for my six week checkup and then

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they clear me and I'm good to go.

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And I feel like Sadie and Jess do

such a good job of like actually

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educating a lot of their clients on.

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Why that might not be the case, but I'll

try and give it From my perspective,

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since I see a lot of just general low

back pain, orthopedic injuries, ankle

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sprains, shoulder injuries, all of

that, we treat all of those orthopedic

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injuries with a lot more caution than.

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The medical system does as a whole when

a woman is postpartum, so like someone

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comes in with an ankle sprain, we're

checking how their foot's loading, their

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joint mobility, their ligamentous, laxity,

their muscle, like how they're able to

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react to different loads on the ground.

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And that's gonna affect

things up the chain, right?

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So if you have poor balance and poor

weight distribution in your foot, that

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might give hip pain and back pain.

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The same thing can be applied postpartum

too, where all of a sudden, okay, six

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weeks, your six week OB appointment,

your checkup, they're like, great,

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you're good to go to exercise.

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But.

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If you think about all that's happened to

your body in postpartum or in pregnancy,

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and then now postpartum, like ligament

dys laxity, your weight shift has been

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forward for, you know, those nine months.

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So your center of gravity's a little

bit off your ligaments are gonna be

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a little lax no matter if you had a

vaginal delivery, if you had a C-section

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delivery, if you're breastfeeding, if

you're not, everything's just shifted.

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And so the fact that we don't treat

postpartum women in the same way or,

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or approach it with the same sort of

mindset that we do other orthopedic

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injuries is one of my biggest.

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Pet peeves I guess because so

much more happens postpartum.

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Like there can be some

very serious ankle sprains.

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I'm not gonna like discount ankle sprains

for, because there are some serious ones.

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But the fact that we don't also like care

for postpartum women that way and all of

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a sudden six weeks and, and they're good

to go, is just like mind blowing to me.

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And so I really do think.

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I want to help debunk that myth

because a lot of people are like,

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okay, my OB said I'm good to go.

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But he or she might not know that

you're, you know, a runner, a

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triathlete, a weightlifter, a, you

know, all of these more, I guess,

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high level activities versus just

like a general walk or whatever.

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So I think building that foundation and

building it from the ground up, just

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like an ankle sprain, but approaching

it from the postpartum perspective.

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Sadie: Well, and your OB appointment.

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She is looking to make sure your

insides are on your insides.

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Yes.

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Okay.

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Yes.

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: 00:16:49

That's it.

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: 00:16:49

She is not checking the,

your hypertonic pelvic floor.

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She's not giving you an exam to figure out

like, should we be working on, contraction

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or should we working on control?

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Like she doesn't know any of that.

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God bless her.

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She got your baby here.

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: 00:17:01

Right.

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But like.

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That's not what she's looking for.

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That's what Kelsey's looking for.

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And when Kelsey does her job, she

can inform us and we can do our job.

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So it's a synchronous relationship that

I just want the future to understand.

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Like I, that is the standard

of care in my opinion.

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Like that's how you're gonna get to where

you wanna be the most efficient is when

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you have all these people in your corner

and like you were talking about ankle

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sprains and you didn't use the T word.

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But delivering a PB is literal trauma.

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: 00:17:29

Yeah.

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Whether you have an e c-section or

a completely soft vaginal delivery.

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: 00:17:36

Yes.

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: 00:17:36

Just peaceful, you know, like you

orgasm when she came out, whatever.

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Like all of it's trauma from a,

from just a physical standpoint.

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: 00:17:43

And so we should be treating it like that.

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: 00:17:45

And again, not like with,

you know, fragility.

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: 00:17:48

Like we have to like not walk and

be scared, but . Just understand

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: 00:17:52

literally everything in your body

just talks about how your organs move.

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: 00:17:56

Your organs get outta

the way your bones shift.

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Like you grow a new organ,

you grow a new organ.

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: 00:18:01

Like all of that is happening.

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: 00:18:03

We can't just take six weeks

off and be like, oh, alright,

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: 00:18:06

let's go run the Austin half.

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: 00:18:08

You know?

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: 00:18:08

Yeah.

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: 00:18:08

Like,

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: 00:18:09

Kelsy: no.

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: 00:18:10

And why are we leaving it to something

like a verbal Yes, you can, rather

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: 00:18:14

than like actually doing a functional

check-in, you know, for like actually

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: 00:18:17

seeing what's going on with the body.

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: 00:18:18

And I know know it sounds

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: 00:18:19

Sadie: like a lot, but I want to just

say this is not like an egregious system.

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: 00:18:26

This to me is just basic standard of care.

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: 00:18:29

Get your OB to say, cool, all your

organs on the inside, get your PFPT

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: 00:18:33

to be like, yeah, that seems fine.

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: 00:18:34

Let's focus on X, Y, Z, and then

get your trainer to get you there.

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: 00:18:37

And then from then go wild.

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: 00:18:39

You know, have another baby, whatever.

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: 00:18:41

But like it.

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: 00:18:42

I know it sounds like a lot, but

in my opinion, this is just basic.

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: 00:18:47

Care for yourself postpartum.

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: 00:18:56

Kelsy: I hope you guys

enjoy this little chat.

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: 00:18:58

We had so much fun just like

laughing with each other and bouncing

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ideas off of each other and and

expanding upon each other's myths.

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: 00:19:05

So it was so much fun.

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: 00:19:06

Coach Sadie mentions an article that

Coach Jess wrote about listening to

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: 00:19:10

your potty, that I will link below.

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: 00:19:12

And I'll also link contact info and social

medias for Coach Jess, coach Sadie and Dr.

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: 00:19:16

Olo.

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: 00:19:17

If you'd like to check out their

social medias, work with them at

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: 00:19:19

Subway, or just wanna have some

more like trusted efforts to follow.

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Then I'll also link that podcast that

we did last week with Coach Jess and

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Coach Sadie, if you guys have any

questions on how to modify or exercise

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or what to look for when exercising

during pregnancy and postpartum.

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So thank you guys for listening,

and I will see you guys again on the

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next episode of Wellness Picks Spot.