Mamapalooza:: exercising during pregnancy & postpartum with Coach Sadie & Coach Jess, certified pregnancy & postpartum coaches

Kelsy: 00:00:00

I am excited to introduce two women who are truly changing the game when it

2

: 00:00:03

comes to how women feel throughout their

pregnancy and postpartum fitness journeys.

3

: 00:00:07

Jess is a mom of two, a NICU nurse,

CrossFit, L one certified, and a

4

: 00:00:11

pregnancy and postpartum certified coach.

5

: 00:00:14

Sadie is a mom of two CrossFit L two

certified, a registered good time, and a

6

: 00:00:20

pregnancy and postpartum certified coach.

7

: 00:00:22

They are the geniuses behind the

Rebuild program that takes women from

8

: 00:00:25

confidently training throughout pregnancy

through returning to all of their goals.

9

: 00:00:29

Postpartum Coach Jess and Coach Sadie.

10

: 00:00:31

Welcome to Wellness Exists, the pod.

11

: 00:00:33

Thank you.

12

: 00:00:34

Mm-hmm.

13

: 00:00:35

What a sweet intro.

14

: 00:00:37

So I have to brag on them a

little bit at first because.

15

: 00:00:41

I mean they, I don't wanna make

them brag on themselves, but I'll.

16

: 00:00:48

They like as a pelvic floor pt.

17

: 00:00:51

I met Sadie a long time ago

and just a long time ago too.

18

: 00:00:53

And we just have similar passions and

just like we align similarly with our

19

: 00:00:58

goals when it comes to helping support

women throughout like all stages of

20

: 00:01:03

life and as a pelvic floor pt, these

girls make my job so easy because all

21

: 00:01:08

of the patients that I work with and

the clients that you guys send me are

22

: 00:01:12

so well educated on their bodies on.

23

: 00:01:15

How they should expect their

pregnancy training and exercise to

24

: 00:01:20

go and how postpartum should go.

25

: 00:01:21

It's like truly a match made in heaven

because yeah, I just, I feel like you're

26

: 00:01:27

my patients that come from, you guys are

so confident in their bodies and so I.

27

: 00:01:31

Just educated, like there's so much

that I don't have to teach because they

28

: 00:01:34

already know about it because of you guys.

29

: 00:01:35

So y'all are awesome.

30

: 00:01:37

Yeah, thanks.

31

: 00:01:38

Thank you.

32

: 00:01:40

So a little bit of a disclaimer.

33

: 00:01:42

First, we are gonna be talking

about pregnancy and postpartum.

34

: 00:01:44

So if you're not in the right head

space for that right now, or it's

35

: 00:01:48

in a uncomfortable topic for you, I

recommend you skip through this episode

36

: 00:01:51

or there's gonna be chapters below if

you're like, you know what, I really

37

: 00:01:54

don't wanna hear too much about this.

38

: 00:01:56

Let me, you know, flip to this section

that I do have the mental capacity for.

39

: 00:02:00

Listen to that.

40

: 00:02:01

That's totally okay.

41

: 00:02:02

But I do wanna provide a

little bit of a disclaimer.

42

: 00:02:04

So I want to start off with talking about

where do you guys fit in the whole scheme

43

: 00:02:09

of like prenatal and postpartum care?

44

: 00:02:13

Sadie: So when we have clients,

I'll just say, you gave us a lot

45

: 00:02:17

of compliments, but vice versa.

46

: 00:02:19

When we have clients and they come in and

they're complaining about pain with sex

47

: 00:02:24

or excruciating back pain, or whatever.

48

: 00:02:27

Uh, the postpartum symptom

is, that's not in our scope.

49

: 00:02:32

And to have you like on a dial

and, and say, I have a person.

50

: 00:02:37

I know a girl, you know, and we

can, well, first of all, you come

51

: 00:02:40

to them, which is even better.

52

: 00:02:41

So, and in that phase of

life, they're like, what?

53

: 00:02:44

She comes to my house.

54

: 00:02:45

Okay.

55

: 00:02:46

So getting to have that relationship just.

56

: 00:02:50

Already we're like, yeah,

operating at such an elite level,

57

: 00:02:52

and that makes me feel so good.

58

: 00:02:54

Uh, and so vice versa, like you

get to, you know, treat them and

59

: 00:02:59

then you inform us, and that makes

their program totally even better.

60

: 00:03:01

So thank you.

61

: 00:03:03

Thank you.

62

: 00:03:05

Uh, okay.

63

: 00:03:05

So to answer your question, um,

we know that like when women are

64

: 00:03:08

pregnant, they get tons of care.

65

: 00:03:12

It's like, you know, appointment after

appointment and service after service

66

: 00:03:15

and classes and info and whatever.

67

: 00:03:17

And then the second they shoot that baby

out, it's like, good luck, good to go.

68

: 00:03:22

You did great.

69

: 00:03:23

Mm-hmm.

70

: 00:03:23

You know, see you in six

weeks and you're like, okay.

71

: 00:03:26

And so what we're trying

to be is kind of that.

72

: 00:03:31

Educational gap, um, especially for women

who want to either remain fit during

73

: 00:03:36

their pregnancy and then get back to

their goals, like you said, postpartum.

74

: 00:03:39

We are trying to bridge this gap

between your OB gives you like all

75

: 00:03:43

clearance and then, you know, I

wanna run the Austin half marathon.

76

: 00:03:46

Yeah.

77

: 00:03:46

It's like, well okay well

how do you get there?

78

: 00:03:48

Your body just went through a huge trauma.

79

: 00:03:50

Let's do this rebuild program where

we can take you safely, intentionally,

80

: 00:03:55

and effectively from having just

set a baby in are maid of jello

81

: 00:03:59

now to can run that half marathon

in whatever your goal is gonna be.

82

: 00:04:03

So we've had clients.

83

: 00:04:05

Who are professional skiers.

84

: 00:04:06

We've had people who've

never worked out before.

85

: 00:04:08

We've had.

86

: 00:04:10

Um, you know, CrossFitters, Pilates,

orange theories, like everybody,

87

: 00:04:14

everybody's got different goals.

88

: 00:04:15

And so what we do is they come in here

after they've had their baby and when they

89

: 00:04:19

get their clearance, um, and we have a

rebuild program that rebuilds their body.

90

: 00:04:24

Mm-hmm.

91

: 00:04:24

Okay.

92

: 00:04:25

There's no bouncing back.

93

: 00:04:27

There's no snapping back.

94

: 00:04:29

We're not rubber bands.

95

: 00:04:30

What's the

96

: 00:04:30

Kelsy: shirt?

97

: 00:04:31

Uh,

98

: 00:04:31

Sadie: don't, don't bounce that.

99

: 00:04:33

Don't bounce back.

100

: 00:04:33

Rebuild.

101

: 00:04:34

Yeah.

102

: 00:04:36

Um, and so, you know, we work

really closely with pelvic

103

: 00:04:39

floor physical therapists.

104

: 00:04:40

You know, if for some reason you're

not available, like we've got a few

105

: 00:04:42

others who can see these patients

and say, Hey, so and so's got.

106

: 00:04:46

Pretty, she's got a really

hypertonic pelvic floor.

107

: 00:04:49

Let's not work on squeezing all the time.

108

: 00:04:51

Let's work on control.

109

: 00:04:52

Let's work on relaxing,

let's work on lengthening.

110

: 00:04:55

And so you help us inform their program.

111

: 00:04:58

Mm-hmm.

112

: 00:04:58

And it's just a very

synchronous relationship.

113

: 00:05:01

And the whole goal is to make sure

that these women feel cared for

114

: 00:05:05

after they've just injured the most

traumatic moment of their life.

115

: 00:05:08

Like whether it was a positive experience

or not, your body endured trauma period.

116

: 00:05:12

Totally, totally.

117

: 00:05:12

So.

118

: 00:05:13

We're just trying to help bridge that

gap between having just gone through this

119

: 00:05:17

life altering moment and then being like,

yeah, we should get back in the gym.

120

: 00:05:22

Kelsy: Let's talk through some of

y'all's journeys, if you don't mind.

121

: 00:05:24

Just like quick little bits of, okay, this

is my experience as a mom of two and all

122

: 00:05:29

of the other experiences that you've had.

123

: 00:05:31

Jess, we'll start with you.

124

: 00:05:32

Just kind of go through why this is

one of your passions and, and what

125

: 00:05:36

sort of brought you to this field.

126

: 00:05:38

JEss: So I had my first baby,

um, right before Covid hit.

127

: 00:05:42

And so being stuck at home with a newborn,

thankfully I had my coach and friend

128

: 00:05:48

Sadie, who had just created this program.

129

: 00:05:51

Client number two, client

number two, baby, right here.

130

: 00:05:53

And um, so I was able to

start working through the

131

: 00:05:57

program, um, remotely actually.

132

: 00:06:00

And it is.

133

: 00:06:03

Just helps me reclaim my body.

134

: 00:06:05

Um, after feeling like I have given

literally everything to this small human.

135

: 00:06:10

And I can remember distinctly sitting

in, I was getting a massage and just

136

: 00:06:15

holding back tears because all I could

think over and over and over again

137

: 00:06:18

was my body is no longer my own like.

138

: 00:06:21

I was up all night breastfeeding.

139

: 00:06:22

I was breastfeeding, and so all of

my nutrition was geared towards that.

140

: 00:06:28

Everything I did was geared towards

keeping this tiny human alive, and I

141

: 00:06:33

just felt so out of control and out

of sync with my body in every way.

142

: 00:06:36

And so this just helped me kind of

slowly reconnect and start remembering,

143

: 00:06:42

these are my muscles, , this is my body.

144

: 00:06:45

And slowly start rebuilding it because it.

145

: 00:06:47

God, you called it a jello body.

146

: 00:06:49

And that is so true.

147

: 00:06:50

Like just feeling like one of those

wacky, wavy, inflatable tube people.

148

: 00:06:54

Mm-hmm.

149

: 00:06:55

And so to kind of start rebuilding

and afterwards having gone through the

150

: 00:07:00

program twice, after both of my kids,

truly, this is the strongest I've ever

151

: 00:07:04

been because this is also the, the

most core focus I've ever done, like.

152

: 00:07:07

Even being a fit person

before having kids.

153

: 00:07:10

I didn't start with core functionality.

154

: 00:07:13

Yeah.

155

: 00:07:13

Like I would just dive into workouts

and so this was rebuilding from the

156

: 00:07:17

pelvic floor up and it was just a really

incredible foundation for the rest of my.

157

: 00:07:23

Training.

158

: 00:07:23

Yeah.

159

: 00:07:24

Yeah,

160

: 00:07:24

Kelsy: totally.

161

: 00:07:24

JEss: Yeah.

162

: 00:07:25

Kelsy: And what about being like,

so you started off as a NICU nurse,

163

: 00:07:29

talk through that journey to now

being both a NICU nurse Yeah.

164

: 00:07:33

And a pregnancy and postpartum

coach, and the perspective

165

: 00:07:36

that you've gained from that.

166

: 00:07:37

Yeah,

167

: 00:07:38

JEss: so I, my first job as a

nurse was actually as a birth

168

: 00:07:41

assistant at a birthing center.

169

: 00:07:43

And so midwives, um.

170

: 00:07:46

Unmedicated deliveries, which I feel

like was a really just incredible time

171

: 00:07:50

to see how it can all go so beautifully

and be really well thought out.

172

: 00:07:55

And just a really beautiful, painful

still, but really great experience.

173

: 00:07:59

And then I swung to my next job being

in the nicu, which is every intervention

174

: 00:08:04

that we have as being thrown at these

moms and these babies to try and.

175

: 00:08:08

Give them the best outcomes possible.

176

: 00:08:09

And so just kind of seeing those

two spectrums of what women can

177

: 00:08:14

go through with birth, like it

is such a unique experience for

178

: 00:08:20

every single woman and uniquely

traumatizing in one way or another.

179

: 00:08:23

Right.

180

: 00:08:23

And um, and just really wanting

to give these women support.

181

: 00:08:29

And I, when I'm working in the

nicu, I'm so focused on the baby,

182

: 00:08:32

but knowing that these moms are.

183

: 00:08:34

Now giving of themselves even

more so than any other mom too,

184

: 00:08:39

just with having to support a

baby that's not at home with them.

185

: 00:08:42

Uh, this is just one more way that

we can kind of care for these women

186

: 00:08:46

and, um, help them feel supported and

regaining some of them their selves back.

187

: 00:08:51

Kelsy: Totally.

188

: 00:08:51

And seeing it from like,

literally birth Yeah.

189

: 00:08:54

To throughout the entire process.

190

: 00:08:57

So it's amazing.

191

: 00:08:57

Yeah.

192

: 00:08:57

Sadie, I know you've had just.

193

: 00:09:00

Different experiences with baby

number one versus baby number two.

194

: 00:09:02

So talk through that a little bit as

well, just on, on your, your experience.

195

: 00:09:06

Yeah,

196

: 00:09:06

Sadie: so being the registered good

time, um, and not the registered nurse.

197

: 00:09:11

When I had my first kid, it was

all vibes, you know, I was like.

198

: 00:09:16

I had her at a birthing center and I was

like, I'm not gonna look up what's scary.

199

: 00:09:20

I'm just gonna trust these people.

200

: 00:09:22

And, which was great for first

kid because I didn't know anything

201

: 00:09:25

and I had a great experience.

202

: 00:09:27

I mean, she was, I worked

out the whole time.

203

: 00:09:28

She was two weeks late.

204

: 00:09:29

So we had a lot of fun time together.

205

: 00:09:31

Um, and then, you know, I, I

left the birthing center and

206

: 00:09:36

then our lives began as parents.

207

: 00:09:38

And it was important to me to get

back in the gym, but there wasn't.

208

: 00:09:42

Much out there.

209

: 00:09:44

I mean, this was like five, six years

ago, so there wasn't a whole lot out there

210

: 00:09:48

yet that was widely known around how to

come back after you have a baby, right?

211

: 00:09:53

So I was like, well, I'm a CrossFit coach.

212

: 00:09:55

I got this.

213

: 00:09:56

I'm just gonna go slow.

214

: 00:09:57

You know, I'm gonna scale everything and

just, you know, go again off the vibes.

215

: 00:10:02

Yeah.

216

: 00:10:02

And so I remember the, the exact

workout, it was four months postpartum.

217

: 00:10:07

I'm still, you know, nursing

and doing all the things and

218

: 00:10:09

it was a calorie row workout.

219

: 00:10:12

Couple it with pushups and after

I did that workout, I was like.

220

: 00:10:18

My arms.

221

: 00:10:20

Ow.

222

: 00:10:20

And then the next day I was

like, I cannot bend them.

223

: 00:10:22

And then the day after that

I was like, Jerry, I think I

224

: 00:10:24

have to go to the hospital.

225

: 00:10:26

I think I have Rhabdo.

226

: 00:10:27

Yeah.

227

: 00:10:27

Which is like everybody in CrossFit

talks about it all the time.

228

: 00:10:30

Yeah.

229

: 00:10:30

Which sidebar fun fact, while

I was in the hospital treating

230

: 00:10:33

my rhabdo, I was like, Hey.

231

: 00:10:34

Who,

232

: 00:10:35

Sadie: who pray tell comes in

here the most with, with rhabdo.

233

: 00:10:39

And they're like, oh

God, people who do spin.

234

: 00:10:41

And I was like, yes, it's not us.

235

: 00:10:45

Um, because you're CAPS anyway.

236

: 00:10:47

Yeah, yeah, yeah.

237

: 00:10:47

Uh, so I got Rhabdo and I was in

the hospital for a week, just, you

238

: 00:10:51

know, beating myself up about how

I made, how did I get here, right?

239

: 00:10:54

Like how did I make this bonehead choice?

240

: 00:10:57

And so in it, like I lost my supply.

241

: 00:11:00

It was like not great.

242

: 00:11:01

And I was like, okay, cool.

243

: 00:11:03

Ugh.

244

: 00:11:03

And so then I got out of it

and I was like, there's gotta

245

: 00:11:06

be like something else for us.

246

: 00:11:09

You know?

247

: 00:11:09

Like what can we do?

248

: 00:11:10

And then I found.

249

: 00:11:11

The pregnancy and postpartum

athleticism certification.

250

: 00:11:14

And it was like midnight while I

was trying to pump, and I was like,

251

: 00:11:17

I'm freaking signing up for this.

252

: 00:11:19

Mm-hmm.

253

: 00:11:19

And I just hit purchase and went through

it and I was like, okay, this is real.

254

: 00:11:25

Like we can actually, this is

informative, like we can help people.

255

: 00:11:28

And so Jess was my number

two and or my number one was.

256

: 00:11:32

Our other friend, uh, Val,

and she had just had her baby.

257

: 00:11:36

And I was like, Hey, can

you just be my person?

258

: 00:11:38

Can we like go through this together?

259

: 00:11:39

And she's like, oh.

260

: 00:11:40

And so she brought her baby and we

did the first iteration of Rebuild and

261

: 00:11:44

it was kind of, the rest is history.

262

: 00:11:46

The rest is history.

263

: 00:11:46

But I was like, man.

264

: 00:11:48

Again, like if I'm struggling and

I made this terrible choice, there

265

: 00:11:52

are other women out there who are

making way worse decisions, getting

266

: 00:11:56

themselves, you know, injured in a way.

267

: 00:11:57

Worse case, like, yikes.

268

: 00:12:00

Like we gotta care for these people.

269

: 00:12:01

And then I had Harvey in my second

in a hospital, um, having a lot

270

: 00:12:05

more information and first I was

like, I don't wanna have this baby

271

: 00:12:08

in a hospital, I birthing center.

272

: 00:12:10

But I felt like I.

273

: 00:12:12

I don't know, like I needed to.

274

: 00:12:13

Mm-hmm.

275

: 00:12:13

I just felt like kind of pulled

to do that and I'm so glad I did.

276

: 00:12:16

Right.

277

: 00:12:16

Because it gave me context

for all the clients that I

278

: 00:12:18

have who have hospital babies.

279

: 00:12:20

Mm-hmm.

280

: 00:12:20

And kind of what that

looks like, you know?

281

: 00:12:21

And it was really an awesome just

dichotomy of an experience and

282

: 00:12:25

between the two of us, like I had,

you know, gestational diabetes

283

: 00:12:28

and a few complications and Jess

had some blood pressure issues.

284

: 00:12:31

And in treating these women the last like

five, six years, again, like we've had.

285

: 00:12:35

Everything, right?

286

: 00:12:36

Emergency.

287

: 00:12:36

C, C, C-sections, placental,

abrasions, like we've had

288

: 00:12:40

early, late, all the things.

289

: 00:12:42

Um, the only thing we haven't.

290

: 00:12:44

That I realized dealt with is twins.

291

: 00:12:46

Oh.

292

: 00:12:47

We haven't had any multiples yet.

293

: 00:12:48

Oh,

294

: 00:12:49

okay.

295

: 00:12:50

So if you are pregnant,

you have multiples.

296

: 00:12:51

Yes.

297

: 00:12:51

Please contact

298

: 00:12:52

Sadie: me.

299

: 00:12:53

I need the experience.

300

: 00:12:55

So yeah, it's been great.

301

: 00:12:57

It's been really hard.

302

: 00:12:59

Mm-hmm.

303

: 00:12:59

If I'm being perfectly honest, but.

304

: 00:13:01

Extremely rewarding.

305

: 00:13:01

Kelsy: So let's dive into

pregnancy a little bit.

306

: 00:13:04

What are some of the top things

that you guys consider during each

307

: 00:13:08

trimester of pregnancy when it

comes to working out, and y'all

308

: 00:13:11

can throw in a few myths to that.

309

: 00:13:14

You guys hear all the time

about exercising during

310

: 00:13:17

different trimesters too.

311

: 00:13:18

JEss: I think first trimester is a lot

of managing sickness and tiredness.

312

: 00:13:25

You're not seeing a ton of physical

changes on the outside, but

313

: 00:13:29

man, that morning sickness can

just hit you at any time of day.

314

: 00:13:32

Mm-hmm.

315

: 00:13:32

And so like for me, I got it

at three o'clock every day.

316

: 00:13:35

That was when I started

getting sick morning.

317

: 00:13:37

I knew morning.

318

: 00:13:38

Yeah.

319

: 00:13:38

And so I knew if I was gonna

get a workout in, it had to be

320

: 00:13:41

in the morning because once the

afternoon hit, I was just useless.

321

: 00:13:44

And so, yeah, just a lot of managing

energy levels and managing tiredness.

322

: 00:13:48

I feel like for first trimester.

323

: 00:13:50

I agree with that.

324

: 00:13:51

It's

325

: 00:13:52

Sadie: definitely

326

: 00:13:52

JEss: like a

327

: 00:13:52

Sadie: do what you can.

328

: 00:13:53

I think a lot of women, if you're me, you

don't know you're pregnant for kind of

329

: 00:13:58

too long and then you're like, ah, okay.

330

: 00:14:00

Um, so it is a lot of

just doing what you can.

331

: 00:14:04

I would say a big myth with prenatal

training is that a lot of, you know.

332

: 00:14:11

Those old doctors are still saying things

like, don't get your heart rate up.

333

: 00:14:17

Rest.

334

: 00:14:17

Yeah.

335

: 00:14:17

Don't lift weights.

336

: 00:14:19

Which is crazy to me because it

is the year: 2025

337

: 00:14:23

weigh more than 20 pounds.

338

: 00:14:24

Mm-hmm.

339

: 00:14:24

And so, okay.

340

: 00:14:26

Just never pick up your kid.

341

: 00:14:27

Never pick up groceries.

342

: 00:14:27

Like just, there's no, you gotta

zoom out a little bit, you know?

343

: 00:14:30

Yeah.

344

: 00:14:31

Sadie: So I think there's a lot

of stuff like that out there,

345

: 00:14:35

but on the flip side, it's like.

346

: 00:14:38

Pendulum swung hard into, I'm gonna

just do what feels good to me.

347

: 00:14:43

Right.

348

: 00:14:43

Which makes me wanna punch somebody.

349

: 00:14:45

Mm-hmm.

350

: 00:14:46

Because doing what feels good

is like one tiny measure of the

351

: 00:14:51

full bowl here, and we have to.

352

: 00:14:55

Utilize people like you, utilize people

like us to, just because it feels

353

: 00:14:59

good doesn't mean you should do it.

354

: 00:15:01

You know?

355

: 00:15:01

Right.

356

: 00:15:01

Like let's have some context

trimester over trimester.

357

: 00:15:04

Mm-hmm.

358

: 00:15:05

Movement over movement and you

know, not everybody's the same.

359

: 00:15:08

Jess could have probably run a lot

longer into her pregnancy than I

360

: 00:15:11

could, you know, maybe I had pelvic

pain, maybe I had leakage, maybe,

361

: 00:15:16

whatever, you know, and so it's.

362

: 00:15:17

We, we like to say test and

reassess a lot in the 'cause.

363

: 00:15:21

That's literally what it is.

364

: 00:15:22

Mm-hmm.

365

: 00:15:22

You know, if you walk into our gym

and our program and you're pregnant

366

: 00:15:24

and you're like, I wanna run until I

deliver, it's like, okay, well, we'll

367

: 00:15:29

just kind of take that week by week.

368

: 00:15:31

Right.

369

: 00:15:31

Like, every week looks different.

370

: 00:15:32

We're never gonna sell you No.

371

: 00:15:34

Right.

372

: 00:15:34

You know?

373

: 00:15:34

Right.

374

: 00:15:35

We have some personal

coaching philosophies.

375

: 00:15:36

Well, I do, I'm not gonna

speak for you on that.

376

: 00:15:39

Um, just around like when stuff starts

becoming risk versus reward, right?

377

: 00:15:43

Mm.

378

: 00:15:43

Kelsy: Mm-hmm.

379

: 00:15:44

Sadie: When I see people on the

internet doing butterfly pull-ups at

380

: 00:15:48

eight months pregnant, I'm like, why?

381

: 00:15:50

Mm-hmm.

382

: 00:15:50

Sadie: Literally, why?

383

: 00:15:51

Mm-hmm.

384

: 00:15:52

You could get a pulling stimulus and

protect your midline a lot better

385

: 00:15:56

by doing something on the floor than

doing what you're doing on the rig.

386

: 00:15:59

Mm-hmm.

387

: 00:15:59

So just in case you can't,

does not mean you should.

388

: 00:16:01

Right.

389

: 00:16:01

Like, let's think about what you're

actually doing, what pressure you're

390

: 00:16:05

creating, what tissues you're stressing,

and let's like dial it back a second.

391

: 00:16:09

You know?

392

: 00:16:10

And one of the similarly, like, we work

really hard prenatally to make things fun

393

: 00:16:15

because we know people get really bored.

394

: 00:16:17

Mm-hmm.

395

: 00:16:18

And it can be super boring

doing ring rows and Viking.

396

: 00:16:21

All the time.

397

: 00:16:22

Yeah.

398

: 00:16:22

So we try to keep things super

varied and fun to meet a stimulus

399

: 00:16:26

and to ensure that you're

continuing to like stay and get fit.

400

: 00:16:30

Right.

401

: 00:16:30

Right.

402

: 00:16:30

I prd my, my strict breasts when

I was pregnant, so I prd my bench

403

: 00:16:33

breast when my second pregnancy.

404

: 00:16:35

It's like, okay, cool.

405

: 00:16:36

Good for holding babies, mom strengths.

406

: 00:16:38

Yeah.

407

: 00:16:38

So it's like we're, if you're working

with somebody who's saying, Hey, uhoh,

408

: 00:16:43

it's, you've hit your second trimester.

409

: 00:16:45

No more weights, your body weight.

410

: 00:16:47

Oh.

411

: 00:16:47

It's like you gotta find a

different person to work with.

412

: 00:16:51

Right, right.

413

: 00:16:51

You know, like it should be individual

to you and it should consider everything

414

: 00:16:57

you're bringing to this table.

415

: 00:16:58

Mm-hmm.

416

: 00:16:58

You know?

417

: 00:16:59

Kelsy: And this is also too talking

about regardless of direct guidance

418

: 00:17:04

because of a medical complication.

419

: 00:17:06

Totally.

420

: 00:17:06

They are both saying totally, totally.

421

: 00:17:08

Like this is in general, the majority

of people who are fearful of moving are.

422

: 00:17:13

Or have a normal pregnancy, and normal

can be a lot of things, but it is not a

423

: 00:17:19

like bedrest protocol from your obgyn.

424

: 00:17:21

Yeah.

425

: 00:17:21

Like if that's, if that's prescribed, like

they are not talking about this situation.

426

: 00:17:25

Yeah.

427

: 00:17:25

It is more of like just how a

like general, you know, pregnancy

428

: 00:17:30

and postpartum experience goes.

429

: 00:17:31

Yeah.

430

: 00:17:31

And, and where they like

to sort of look for Yeah.

431

: 00:17:35

Form cues or like.

432

: 00:17:37

Just different things, symptoms

even too, that you're experiencing

433

: 00:17:40

during exercise and how to modify

them given you're like growing belly

434

: 00:17:43

throughout the phases of pregnancy.

435

: 00:17:46

Mm-hmm.

436

: 00:17:46

So, yeah.

437

: 00:17:47

Yeah.

438

: 00:17:47

Kelsy: Third trimester.

439

: 00:17:48

Let's speak to that specifically,

because I feel like that's one where,

440

: 00:17:52

okay, people are starting to be like,

I am not the same person in my body.

441

: 00:17:57

I cannot do these same things in my body.

442

: 00:17:59

My center of gravity, my center

of balance, all of that is off.

443

: 00:18:02

What would y'all say specifically to

someone in their third trimester on.

444

: 00:18:06

Things to look out for during

exercise and working out.

445

: 00:18:11

Sadie: So third trimester looks different

on everybody, which is the worst thing

446

: 00:18:16

to say about pregnant people because.

447

: 00:18:19

Zel has vary so greatly.

448

: 00:18:20

Um, and that always annoyed me when I

asked a question and I was like, what?

449

: 00:18:24

Tell me about this.

450

: 00:18:25

And they're like, it depends.

451

: 00:18:26

And I'm like, it depends on

whether or I'm gonna punch you.

452

: 00:18:28

Just gimme an answer.

453

: 00:18:29

Kelsy: Which is also why it's

important to have guides though.

454

: 00:18:31

Like, because you guys have seen so

many people throughout so many stages

455

: 00:18:35

where you're like, okay, what is normal?

456

: 00:18:36

What's not normal?

457

: 00:18:37

Like, can my body do this

compared to someone else's body?

458

: 00:18:40

And you, like y'all said earlier, you get.

459

: 00:18:41

So many opinions on you

shouldn't run during working out.

460

: 00:18:44

You shouldn't lift at all.

461

: 00:18:45

You shouldn't lift heavy at

all during work, you know?

462

: 00:18:47

Yeah, yeah.

463

: 00:18:47

All of these things.

464

: 00:18:48

And you're like, wait, no, no.

465

: 00:18:50

Yeah.

466

: 00:18:50

That's not the case.

467

: 00:18:51

Yeah.

468

: 00:18:51

Like it does depend.

469

: 00:18:52

It truly depends.

470

: 00:18:53

Yeah.

471

: 00:18:54

Sadie: And with third trimester, so

your relaxing hormone is present,

472

: 00:18:58

you know your joints are noodles.

473

: 00:19:01

You know, you've got this goblin growing

out your front that's, you know, throwing

474

: 00:19:05

off your proprioception balance is crazy.

475

: 00:19:07

Your like anterior plane is so

heavily forward that now it's like

476

: 00:19:14

if you did work on your glutes.

477

: 00:19:16

Can you access them?

478

: 00:19:18

Are you constantly gripped?

479

: 00:19:19

Like so There's just a lot going on

when you're in your third trimester,

480

: 00:19:23

and especially with women, there's

a lot of women whose weight just

481

: 00:19:27

kind of chills out until that third

trimester and then they put on a ton

482

: 00:19:30

of fluid weight or whatever it is.

483

: 00:19:32

Um, and so there's just again.

484

: 00:19:34

A lot to consider because

it does vary so greatly.

485

: 00:19:37

Mm-hmm.

486

: 00:19:38

And so I would say with my third

trimester people, it's kind

487

: 00:19:40

of similar to first trimester.

488

: 00:19:42

It's like, Hey, we're gonna,

we're gonna do what you can.

489

: 00:19:44

Mm-hmm.

490

: 00:19:45

Let's temper our expectations.

491

: 00:19:47

And I think that's where like our mindset

conversation really comes in a lot because

492

: 00:19:52

a lot of people, I mean for me, I, I

know that there was a time in my third

493

: 00:19:55

trimester with my first, where like.

494

: 00:19:57

Any unilateral stuff, lunging, you

know, cex, squat, whatever really

495

: 00:20:02

hurt, like it was shooting pain up

my groin and I was like, okay, sick.

496

: 00:20:06

Like, and I got mad about it, but

I was like, okay, there's other

497

: 00:20:11

stuff we can do and let's test

and recess for the next week.

498

: 00:20:14

So it's, it's a lot of like.

499

: 00:20:17

Expectation management.

500

: 00:20:19

I think more than it is like a

physical prescription of movement.

501

: 00:20:22

It's just, let's keep talking about it.

502

: 00:20:25

Let's keep kind of like parsing it out.

503

: 00:20:28

Our mutual friend who had, you

know, horrible low back pain and

504

: 00:20:31

could barely squat, you know, she

was really mad about it, but it's

505

: 00:20:34

like, hey, we can do other things.

506

: 00:20:37

Like we can change our range of motion.

507

: 00:20:38

Like let's just work on firing, right?

508

: 00:20:40

Let's change, temper our

expectations a little bit.

509

: 00:20:43

Yeah.

510

: 00:20:44

And start talking about.

511

: 00:20:45

Uh, more of that mindset.

512

: 00:20:46

Attitude.

513

: 00:20:47

Mm-hmm.

514

: 00:20:47

And Brianna Battles who, uh, did

their pregnancy and postpartum

515

: 00:20:51

athleticism program, uh, she created it.

516

: 00:20:54

She talks a lot about athlete brain.

517

: 00:20:55

Mm-hmm.

518

: 00:20:55

And I think when people hear the term

athlete, they're like, I'm an athlete.

519

: 00:20:59

I'm just a regular person working out.

520

: 00:21:01

But if you have fitness

goals, you have athlete brain.

521

: 00:21:04

Yeah.

522

: 00:21:04

Okay.

523

: 00:21:04

And so that becomes really important to

start talking about third trimester, um,

524

: 00:21:09

as they're starting to enter that place

of like delivery and then postpartum.

525

: 00:21:12

It's like, Hey, let's really.

526

: 00:21:14

Focus on the long game.

527

: 00:21:18

Mm-hmm.

528

: 00:21:18

Let's not do things this third

trimester that's gonna, again,

529

: 00:21:21

create weird pressure issues.

530

: 00:21:23

Mm-hmm.

531

: 00:21:23

And tissue stress and incontinence

and whatever set you back

532

: 00:21:26

JEss: postpartum.

533

: 00:21:27

Yeah,

534

: 00:21:27

Sadie: yeah,

535

: 00:21:27

JEss: yeah.

536

: 00:21:28

I would just add to that and say

similarly, I think Brianna Battle

537

: 00:21:32

said this too, that pregnancy is

temporary, but postpartum is forever.

538

: 00:21:36

Yeah.

539

: 00:21:36

And so we are trying during your

pregnancy to support you and.

540

: 00:21:41

Keep you moving in a way that will

set you up for success postpartum.

541

: 00:21:46

Mm-hmm.

542

: 00:21:47

Not so that you can bounce back.

543

: 00:21:48

That's not what we're talking about.

544

: 00:21:49

What we're talking about

is pressure management.

545

: 00:21:51

Mm-hmm.

546

: 00:21:51

So that your tissues aren't quite

so stressed and stretched mm-hmm.

547

: 00:21:56

During pregnancy, like she said, like

there's no reason to get up on the rig

548

: 00:22:00

and do butterfly pull-ups, when that's

just gonna pull things apart even more.

549

: 00:22:05

Mm-hmm.

550

: 00:22:06

When, let's just set you up for

success later and remember that.

551

: 00:22:10

Remember that this is

temporary, like right?

552

: 00:22:12

Yes.

553

: 00:22:12

You might not be able to squat

right now because of pain, but that

554

: 00:22:15

doesn't mean that it's forever and.

555

: 00:22:18

If you have that athlete brain

or you have that fearful brain,

556

: 00:22:21

you're gonna find information on

the internet that supports that.

557

: 00:22:25

That's whatever it's you're, yeah.

558

: 00:22:26

Whatever you're thinking about, you

can find that community on the internet

559

: 00:22:29

and feel, get off the internet.

560

: 00:22:31

Yes.

561

: 00:22:32

Don't work

562

: 00:22:33

Sadie: with

563

: 00:22:33

JEss: a coach.

564

: 00:22:34

Yes.

565

: 00:22:36

Work with professionals who can look at

your body and say, Hey, this movement

566

: 00:22:41

is really kind of exacerbating this.

567

: 00:22:43

Mm-hmm.

568

: 00:22:43

So let's scale that back a little bit.

569

: 00:22:44

Mm-hmm.

570

: 00:22:45

I know it feels fun, but

let's think about your future.

571

: 00:22:48

We were talking

572

: 00:22:49

Kelsy: with a pelvic floor PT yesterday

actually, and we were both saying how.

573

: 00:22:54

Exercise throughout pregnancy really

helps that mind muscle connection.

574

: 00:22:58

Mm-hmm.

575

: 00:22:58

To help you postpartum where

it's a lot of what you guys

576

: 00:23:00

are doing from a pelvic floor.

577

: 00:23:02

PTs, like gratitude and

perspective is maintaining

578

: 00:23:05

people's mind muscle connection.

579

: 00:23:06

Because as those muscles start to

expand or as they start to tightening,

580

: 00:23:10

clench a little bit more, even though

we try and fight that a little bit,

581

: 00:23:12

it's maintaining that connection

so that postpartum after things are

582

: 00:23:16

stretched out, relaxed and you know,

heightened and everything just starts to.

583

: 00:23:21

Chill a little, even

if we don't want it to.

584

: 00:23:23

It's easier from a postpartum like rehab

standpoint to connect back because you've

585

: 00:23:30

already solidified those pathways that

you guys have built throughout pregnancy.

586

: 00:23:34

So from a pelvic floor PT standpoint, I

look at it as like maintaining my muscle

587

: 00:23:37

connection, and that's what you guys

have to do with all these muscle groups.

588

: 00:23:40

Saying, okay, if this unilateral lunge

hurts you, if your goals are to target

589

: 00:23:45

glutes, quads, hamstrings, I know

another way that's helpful for you

590

: 00:23:48

guys to or for, for people to do that.

591

: 00:23:50

You know, so I'm gonna coach you to

do that and we'll have the same goals.

592

: 00:23:53

We'll hit the same muscles,

but in a different way.

593

: 00:23:55

And I feel like that's where you guys

really shine and and thrive and helping

594

: 00:23:59

to guide someone in that way too.

595

: 00:24:00

So, coming back to the mindset

thing that you guys mentioned.

596

: 00:24:03

I anticipate this with myself.

597

: 00:24:04

I know we've worked with patients

that are also have this, but what

598

: 00:24:09

are some different things that you

guys do to encourage patients or

599

: 00:24:12

different mindset, tactics that you

guys use if someone's struggling with

600

: 00:24:16

their body changing, because I, I.

601

: 00:24:18

Anticipate a significant mental hurdle for

myself when it comes to watching my body

602

: 00:24:24

change and yeah, having that athlete brain

being like, my body is not able to do this

603

: 00:24:27

anymore and it should be, kind of thing.

604

: 00:24:28

So what are some of y'all's tips and

tricks in that pregnancy and postpartum

605

: 00:24:32

phase with mindset and, and how to just

encourage people that, like you said,

606

: 00:24:36

feel like part of it is understand

that it's temporary, but yeah.

607

: 00:24:39

What are some of those, those

words of encouragement or different

608

: 00:24:43

mantras or mindset things that you

guys use with clients to help them?

609

: 00:24:46

I keep saying this.

610

: 00:24:48

But I mean it

611

: 00:24:49

Sadie: get off the internet.

612

: 00:24:49

Mm-hmm.

613

: 00:24:51

You know, I think to Jess's point, if you

wanna con confirm your bias in some way,

614

: 00:24:55

if you wanna confirm your fear in some

way, if you wanna do it, you're gonna,

615

: 00:24:59

and then it's gonna stick in your brain,

and then it'll be so hard to get out.

616

: 00:25:03

And so every friend of mine who gets

pregnant, or even client who fall

617

: 00:25:09

falls pregnant, I'm like, Hey, think

of five of your friends, your friends,

618

: 00:25:14

people you know who have had babies.

619

: 00:25:15

Mm-hmm.

620

: 00:25:16

Pull someone who's super crunchy,

pull someone who was like, gimme

621

: 00:25:20

every medicine in the book.

622

: 00:25:21

Mm-hmm.

623

: 00:25:21

And ask them questions.

624

: 00:25:23

Don't seek counsel from the wide web.

625

: 00:25:27

You know, it's a cesspool out there and

you're in such a tender time that you're

626

: 00:25:31

gonna clinging to things you probably

didn't realize you'd clinging to.

627

: 00:25:34

Mm-hmm.

628

: 00:25:35

Sadie: And that's true for prenatal,

postpartum fitness, and for.

629

: 00:25:38

Sleep.

630

: 00:25:39

You know, there's a lot of information

out there about baby sleep.

631

: 00:25:41

Mm-hmm.

632

: 00:25:42

Baby feeding parenthood.

633

: 00:25:43

Yeah.

634

: 00:25:43

Caring in general.

635

: 00:25:44

Breastfeeding, I mean, everything.

636

: 00:25:46

Oh gosh.

637

: 00:25:46

And so I have found that like find your

people, find your inner circle, and then

638

: 00:25:51

stick with them throughout your pregnancy.

639

: 00:25:54

Like get off the internet,

ask them questions one.

640

: 00:25:57

One of the biggest things to fight that

athlete brain is just having community.

641

: 00:26:00

Mm-hmm.

642

: 00:26:01

And so tell someone like, oh, I'm

so pissed that I can't front squat

643

: 00:26:05

175 pounds for 20 reps anymore.

644

: 00:26:08

Yeah.

645

: 00:26:08

And it's like,

646

: 00:26:08

JEss: okay,

647

: 00:26:10

Sadie: you crazy, dumb, dumb.

648

: 00:26:11

Like, you have some,

here's what's happening.

649

: 00:26:13

Yeah.

650

: 00:26:14

So I don't have any like mantras or like

quips or whatever for my pregnant clients.

651

: 00:26:19

I try to like really hear them.

652

: 00:26:21

Mm-hmm.

653

: 00:26:21

And I'm like, what are we afraid of?

654

: 00:26:23

Okay.

655

: 00:26:24

Are you open to hearing

why that's happening?

656

: 00:26:26

Mm-hmm.

657

: 00:26:26

Mm-hmm.

658

: 00:26:26

And then a lot of times it's like,

oh, okay, well my glutes aren't firing

659

: 00:26:31

because my butt is tucked under because

my belly's being pulled forward.

660

: 00:26:35

Okay.

661

: 00:26:36

So I just have to roll out.

662

: 00:26:37

Mm-hmm.

663

: 00:26:37

And try to work on lengthening that

glute and then try to reactivate.

664

: 00:26:40

Mm-hmm.

665

: 00:26:41

That seems fine.

666

: 00:26:42

Yeah.

667

: 00:26:42

You know, it's like if we get them to

kind of like talk it out first, I have

668

: 00:26:47

found that that's been really helpful.

669

: 00:26:48

What has not been helpful is

sometimes when I just go, shh.

670

: 00:26:52

Just listen to me.

671

: 00:26:54

That was early on.

672

: 00:26:55

I was like, you don't, it's fine.

673

: 00:26:56

Just don't worry about it.

674

: 00:26:57

And then I did have a client early on

who was like, but I need to know why.

675

: 00:27:01

Or she would like do the opposite

of what I wanted her to do

676

: 00:27:03

because she wasn't hearing me

and I wasn't communicating well.

677

: 00:27:06

Right, right.

678

: 00:27:06

So like.

679

: 00:27:07

Finding a coach who's working

with you, who can mm-hmm.

680

: 00:27:09

Look you in the eye, hear what

you have to say, like, communicate

681

: 00:27:12

your fear with them and or your

friends, and then talk it out, right?

682

: 00:27:16

Mm-hmm.

683

: 00:27:16

Mm-hmm.

684

: 00:27:16

So you have this mindset

because you have goals, right?

685

: 00:27:20

But let's, let's hit those goals

in like a really productive way.

686

: 00:27:22

Mm-hmm.

687

: 00:27:23

It'll be slow.

688

: 00:27:24

But again, queen Brianna, we love her.

689

: 00:27:26

Slow is fast, right?

690

: 00:27:27

Mm-hmm.

691

: 00:27:28

Like if you were able to go slow during

your third trimester, during that

692

: 00:27:32

immediate postpartum time, you know,

six weeks and beyond, you'll be able to

693

: 00:27:36

build that muscle so much faster than

if you jump right into it, get injured,

694

: 00:27:40

and then have to take 10 steps back.

695

: 00:27:41

Right?

696

: 00:27:41

Right.

697

: 00:27:42

JEss: I think that a lot of where

we operate to is very much in

698

: 00:27:46

tension between these kind of

two dichotomies of the pregnant.

699

: 00:27:50

A postpartum body of, Hey,

your body just did so much.

700

: 00:27:57

It's doing so much.

701

: 00:27:58

It's yes.

702

: 00:27:59

Like you, you just grew an extra organ.

703

: 00:28:02

Right.

704

: 00:28:02

And then discarded it.

705

: 00:28:04

Yeah.

706

: 00:28:04

You grew a human.

707

: 00:28:05

Yeah.

708

: 00:28:05

And then pushed it out.

709

: 00:28:06

Yeah.

710

: 00:28:07

And now maybe you are also.

711

: 00:28:10

Producing milk to keep that human alive.

712

: 00:28:12

Mm-hmm.

713

: 00:28:12

Like your body just went through

more in the last nine months than it

714

: 00:28:16

has been through in its existence.

715

: 00:28:18

Mm-hmm.

716

: 00:28:18

Like, so let's, let's give your

body all of the grace mm-hmm.

717

: 00:28:22

To recover, to feel weird, to look

different than it used to because it

718

: 00:28:27

just did the most incredible thing.

719

: 00:28:29

Mm-hmm.

720

: 00:28:29

Like truly, it has done

something awe inspiring.

721

: 00:28:34

On the other side of that is also, Hey,

your body just did this really hard thing.

722

: 00:28:40

You are so much stronger than mm-hmm.

723

: 00:28:43

Than you realize, realize, yeah.

724

: 00:28:44

Like you, you pushed this baby out or

you endured a major abdominal surgery.

725

: 00:28:49

Surgery, yes.

726

: 00:28:50

Like, you are so much stronger.

727

: 00:28:52

Because I think that a lot

of women are afraid because

728

: 00:28:54

they're afraid it's gonna hurt.

729

: 00:28:55

They're afraid it's gonna,

they're gonna do something worse.

730

: 00:28:58

And so reminding them of how strong

they are too and how resilient.

731

: 00:29:04

Their body is, and so it really is

kind of just finding the sweet spot

732

: 00:29:09

between those two sides of your body

just went through so much, and we need

733

: 00:29:15

to give it time to recover and to build

it back up, but also we can do this.

734

: 00:29:21

You're strong.

735

: 00:29:21

You're pretty strong.

736

: 00:29:22

You're freaking strong.

737

: 00:29:23

Yeah, you are.

738

: 00:29:25

You can absolutely do this and

let us come alongside you and

739

: 00:29:29

do this hard thing together.

740

: 00:29:30

Mm-hmm.

741

: 00:29:31

I can see that you're doing it.

742

: 00:29:32

It's working your body.

743

: 00:29:34

It may not feel like it, but

I see those muscles in there.

744

: 00:29:37

I can feel them firing.

745

: 00:29:39

We just have to give them

some time and encourage them.

746

: 00:29:43

I feel like I'm gonna add

a chapter just on that

747

: 00:29:45

Kelsy: replay, Jess's

words of encouragement.

748

: 00:29:47

I, I would probably cry, right?

749

: 00:29:49

Like, I'm tearing up hearing you say that

too, and I'm like, oh, I'm so emotional.

750

: 00:29:52

Anyways.

751

: 00:29:53

But I cried yesterday when

I was interviewing, um, Dr.

752

: 00:29:56

Emily too.

753

: 00:29:57

So I, I don't know.

754

: 00:29:58

But yes, I feel like that was just

like beautiful and so, so perfect.

755

: 00:30:01

So let's switch to postpartum.

756

: 00:30:03

Okay.

757

: 00:30:03

Now that you brought it up, but.

758

: 00:30:05

When it comes to postpartum care,

which I, again, I feel like I've said

759

: 00:30:09

y'all thrive in a lot of different

areas, but y'all thrive in postpartum

760

: 00:30:12

care and like return to fitness.

761

: 00:30:14

Especially because like you said,

there's a lot of things during pregnancy.

762

: 00:30:17

A woman feels really support.

763

: 00:30:18

They're going to their

OB a lot of the time.

764

: 00:30:19

Yeah.

765

: 00:30:20

Sometimes they're going to physical

therapy for low back pain, like they

766

: 00:30:22

have a lot of support around them,

and then all of a sudden postpartum

767

: 00:30:25

hits, baby's delivered, baby's healthy.

768

: 00:30:26

You know, see you six weeks and

then see you never and go run.

769

: 00:30:29

You know what, however

long you want, whatever.

770

: 00:30:31

So what are some of both

the myths of postpartum?

771

: 00:30:37

Like how someone should feel postpartum?

772

: 00:30:39

Mm-hmm.

773

: 00:30:39

And bounce back like

we've mentioned before.

774

: 00:30:41

And then what have you guys seen with

clients that is like normal and healthy?

775

: 00:30:46

And so people can just understand that,

oh, if my body feels this way, it's okay.

776

: 00:30:51

Mm-hmm.

777

: 00:30:51

Yeah.

778

: 00:30:53

Myth number one,

779

: 00:30:55

Sadie: you're ready to go at six weeks.

780

: 00:30:56

Yeah.

781

: 00:30:57

I again.

782

: 00:30:58

It is the year 2025, and we are

still under this mindset, which it

783

: 00:31:03

really is just like, okay, cool.

784

: 00:31:04

We still have a lot of work to do.

785

: 00:31:05

You know?

786

: 00:31:06

And that kind of gets me fired up.

787

: 00:31:07

But we're in this mindset, oh, I

should be healed from this major

788

: 00:31:10

physical trauma in six weeks.

789

: 00:31:13

I've had two ACL recovery,

like reconstruction surgeries.

790

: 00:31:16

Yeah.

791

: 00:31:16

Six weeks.

792

: 00:31:17

I wish.

793

: 00:31:18

Like it took me months.

794

: 00:31:19

Oh my gosh.

795

: 00:31:20

No kidding Years to get that

knee to do what it needs to do.

796

: 00:31:22

And that was just one 10 days.

797

: 00:31:24

Yeah.

798

: 00:31:25

That was not this whole situation.

799

: 00:31:27

Mm-hmm.

800

: 00:31:28

Your whole body goes

through this literal trauma.

801

: 00:31:30

Mm-hmm.

802

: 00:31:31

It's not gonna take six weeks.

803

: 00:31:33

It's taking up to two years, and

that is, we have skipped the minimum

804

: 00:31:37

timeframe for women and just said,

Hey, it could take two years, you know?

805

: 00:31:40

And truly for me, while that first

year was very, for both kids,

806

: 00:31:44

it was very rebuilding, right?

807

: 00:31:46

Like I was still going really light like

I was tempering my intensity, you know?

808

: 00:31:50

I was building endurance back.

809

: 00:31:52

It was at a year postpartum

where I was like, okay, cool.

810

: 00:31:57

Let's turn it up a little bit.

811

: 00:31:58

Mm-hmm.

812

: 00:31:59

And then let's test out.

813

: 00:32:00

And then I still got injured.

814

: 00:32:01

You know, I still had a couple back

issues, you know, as a result of just

815

: 00:32:05

super tightness and immobility because you

can't rotate anymore when you're pregnant.

816

: 00:32:09

It's like, how?

817

: 00:32:10

And that's another thing too, like

people don't think about that.

818

: 00:32:12

And that's something we

incorporate in our program.

819

: 00:32:14

Like we do a lot of rotational work now.

820

: 00:32:16

Yeah.

821

: 00:32:16

Sadie: After I got injured,

'cause I was like, oh.

822

: 00:32:17

Yeah, we should be able

to do that, you know?

823

: 00:32:20

Yeah.

824

: 00:32:20

And, and so the myth of like this

random, arbitrary, you know, six

825

: 00:32:25

weeks minimum timeframe is so silly.

826

: 00:32:28

So that is one.

827

: 00:32:29

But on the flip side, lately, I think

one of the, you know, more recent kind

828

: 00:32:35

of, uh, encouragement from the PFPT world

is that you don't have to do nothing.

829

: 00:32:39

Mm-hmm.

830

: 00:32:40

Zero

831

: 00:32:41

Sadie: to six, totally.

832

: 00:32:41

Mm-hmm.

833

: 00:32:41

And I think that was for, at least

for me, like a long time, it was

834

: 00:32:44

like, okay, zero to six rest.

835

: 00:32:46

Yeah, rest for six

836

: 00:32:47

Sadie: weeks.

837

: 00:32:47

Do nothing for six weeks.

838

: 00:32:48

But it's like, oh, you know what?

839

: 00:32:49

We can actually be doing

some pretty productive stuff.

840

: 00:32:51

Mm-hmm.

841

: 00:32:51

It's super gentle, but it's productive

and we're, we're kind of reconnecting

842

: 00:32:55

that mind and muscle, you know, once

like bleeding stops and stitches aren't

843

: 00:32:59

bothering you and things like that.

844

: 00:33:01

Obviously we're gonna take some time, but.

845

: 00:33:04

The, so the myth of like, you're ready

to go at six weeks and then also the myth

846

: 00:33:07

that you don't, don't do anything rest.

847

: 00:33:09

Complete rest.

848

: 00:33:09

Yeah.

849

: 00:33:10

Yeah.

850

: 00:33:10

Like there's a lot of good stuff out

there now that your world has been

851

: 00:33:14

putting out that says, Hey, you know what?

852

: 00:33:16

This is actually gonna be

really better for you long term.

853

: 00:33:18

Let's get moving.

854

: 00:33:19

You know?

855

: 00:33:19

JEss: So those are two, I'll

probably just kind of go back to

856

: 00:33:23

the kind of reclaiming your body.

857

: 00:33:26

Mm-hmm.

858

: 00:33:26

Um, in some way.

859

: 00:33:28

I have a lot of clients that come in and

they're just like, I, I just don't know

860

: 00:33:31

if like, this, this looks different now.

861

: 00:33:34

It feels different.

862

: 00:33:36

I, when I move it just feels strange.

863

: 00:33:39

And so I think as we do these like

slow breath work movements, just

864

: 00:33:43

kind of reconnect back is a slow

reclaiming of each one of those.

865

: 00:33:47

And I kind of fighting as the bounce

back mentality because you're like.

866

: 00:33:52

Bounce back to what?

867

: 00:33:53

Yeah.

868

: 00:33:53

Yeah.

869

: 00:33:54

And thinking of it as

more of a reclaiming.

870

: 00:33:56

Mm-hmm.

871

: 00:33:57

Um, more than a bounce back.

872

: 00:33:58

I like the, the language switch.

873

: 00:34:00

Yeah.

874

: 00:34:00

I think

875

: 00:34:00

Sadie: that's important too.

876

: 00:34:01

And similarly, when women come in

here, they're very vulnerable with us.

877

: 00:34:04

Oh yes.

878

: 00:34:04

We're in a very tender time.

879

: 00:34:05

Oh, girl.

880

: 00:34:06

Chat for sure.

881

: 00:34:06

And our sessions are long

and be really grueling.

882

: 00:34:09

And so we're, you know, we're

with them every rep and tear.

883

: 00:34:12

So it also, just because your body is

different does not mean it is worse.

884

: 00:34:18

Right.

885

: 00:34:18

Right.

886

: 00:34:19

And.

887

: 00:34:20

Our bodies are not, they were not

the same regardless if we had a baby.

888

: 00:34:24

Mm-hmm.

889

: 00:34:24

You're not the same at

25 as you are at 32.

890

: 00:34:27

Like hormonal changes happen.

891

: 00:34:30

And when you're pregnant,

literal frame changes happen.

892

: 00:34:33

Right?

893

: 00:34:33

Your bones move like your bones,

you can't lose weight off your

894

: 00:34:38

bones like that doesn't make sense.

895

: 00:34:41

Yeah.

896

: 00:34:41

And so it's like talking about that

stuff becomes a priority for me.

897

: 00:34:45

'cause I'm just like, Hey girl.

898

: 00:34:47

Your ribs expanded.

899

: 00:34:48

Mm-hmm.

900

: 00:34:49

That's why your bra doesn't fit anymore.

901

: 00:34:51

And that's okay.

902

: 00:34:52

Get a new bra, like get

clothes to fit you right now.

903

: 00:34:55

And I think we actually lamented

over this with our second kids.

904

: 00:34:58

'cause like I'm not gonna try to

squeeze back into my, I love it.

905

: 00:35:01

Yes.

906

: 00:35:02

I'm not doing that.

907

: 00:35:03

I'm clothes that fit me

while I go through this.

908

: 00:35:05

Right.

909

: 00:35:06

Like that's such a small, silly thing.

910

: 00:35:09

But man, did it impact my

brain in such a positive way,

911

: 00:35:12

caring for the body you have?

912

: 00:35:14

Yes.

913

: 00:35:16

This random body that

doesn't exist anymore.

914

: 00:35:19

You know, and, and she was great.

915

: 00:35:21

25-year-old Sadie Body.

916

: 00:35:23

Awesome.

917

: 00:35:24

She did great.

918

: 00:35:25

She's so much stronger now.

919

: 00:35:26

Mm-hmm.

920

: 00:35:26

You know, and we're different in a lot of

ways, but that again does not mean worse.

921

: 00:35:30

Right, right, right.

922

: 00:35:31

And I want people to like.

923

: 00:35:33

Hear that, but also believe it.

924

: 00:35:35

Mm-hmm.

925

: 00:35:36

Sadie: And, and take

that into your fitness.

926

: 00:35:38

You know, like, don't be bummed out

that you can't do the same things

927

: 00:35:41

that you could do seven years ago

if so much has happened mm-hmm.

928

: 00:35:44

Since then.

929

: 00:35:45

And you could probably do it again

later, but give yourself race to

930

: 00:35:48

Kelsy: do that.

931

: 00:35:48

Right, right.

932

: 00:35:49

You know, I love their motivation.

933

: 00:35:51

This is why I like working with,

because it's just, it's so much just

934

: 00:35:54

like motivation and encouragement.

935

: 00:35:55

And sometimes it does take,

'cause I feel like a lot of people

936

: 00:35:57

intuitively know this in their minds.

937

: 00:35:59

Yeah.

938

: 00:35:59

But it's just.

939

: 00:36:00

Yeah, like you said, believing

it and hearing it from an outside

940

: 00:36:02

perspective where you're like, oh, duh.

941

: 00:36:03

Like I don't think they believe it.

942

: 00:36:05

I think they think they know it,

but a lot of people don't truly

943

: 00:36:08

believe it and it helps having you

guys just like reiterate like how

944

: 00:36:11

important it is to internalize that

945

: 00:36:13

Sadie: reiterate is a kind way

of saying beat it into you.

946

: 00:36:16

Kelsy: Yes.

947

: 00:36:17

JEss: Which is more what

that you, what you guys do.

948

: 00:36:20

And I love it.

949

: 00:36:20

I love it.

950

: 00:36:22

And from a person who knows you and

is looking at you and your body and

951

: 00:36:27

seeing how it's functioning right now.

952

: 00:36:30

As opposed to random

person on the internet.

953

: 00:36:33

Right.

954

: 00:36:34

Who's yelling at you saying you just

get off your butt and do it like Right.

955

: 00:36:39

You don't, you dunno.

956

: 00:36:40

Me, you dunno what's happening in my body.

957

: 00:36:42

And so the comparison piece

of like seeing other people

958

: 00:36:47

who

959

: 00:36:47

JEss: are up and running, it's seven

weeks postpartum like it is just.

960

: 00:36:51

Get off the internet.

961

: 00:36:52

Yes.

962

: 00:36:52

Just get the internet.

963

: 00:36:53

Yes.

964

: 00:36:53

We're telling you,

965

: 00:36:54

JEss: find your people

and then find your people.

966

: 00:36:56

Yeah.

967

: 00:36:57

To help you create a, an actual program

of support for you and your body.

968

: 00:37:02

Mm-hmm.

969

: 00:37:02

Yeah.

970

: 00:37:03

Kelsy: Which I think is also beneficial,

like for you guys to work with people

971

: 00:37:06

during pregnancy and postpartum.

972

: 00:37:07

'cause you're like, oh, I

know how your body was before.

973

: 00:37:10

Before you delivered, you birthed a human.

974

: 00:37:13

And now I know like where you were

before, because after, if you're seeing

975

: 00:37:17

someone postpartum for the first time,

something might be normal for them.

976

: 00:37:20

You know, it might be.

977

: 00:37:21

I know for me it's, it's a lot easier

to see someone before too, just to

978

: 00:37:25

like, again, like you said, check

the foundations, get the basics,

979

: 00:37:27

see how their muscles are fine.

980

: 00:37:28

See how their ligament laxity is, or,

or are they very stiff or you know, to

981

: 00:37:32

where when people have questions in the

postpartum phase, you're able to better,

982

: 00:37:36

like, know their bodies before and then

answer their questions postpartum and help

983

: 00:37:40

guide and in that much better of a way.

984

: 00:37:42

So if people want to find

someone like you guys in their

985

: 00:37:45

area, what should they look for?

986

: 00:37:47

Uh, all of the just different

certifications or if they're

987

: 00:37:50

like, okay, I love this.

988

: 00:37:51

I'm not in Austin, what do I do?

989

: 00:37:53

So, and I'm gonna leave all of your,

all of your program links and all

990

: 00:37:57

of that below be the website now.

991

: 00:37:58

Yes, exactly.

992

: 00:37:59

Exactly.

993

: 00:38:00

And your Instagrams and all of that.

994

: 00:38:02

If y'all start posting more education, uh,

995

: 00:38:05

Sadie: tell, um, so there's a

lot, I think there's a, a lot of

996

: 00:38:10

congregation, a lot of STEM out there.

997

: 00:38:11

Yes, yes.

998

: 00:38:12

And you know, with like.

999

: 00:38:13

Fitness in general, you can get

a certification for anything.

: 1000

00:38:16,031 --> 00:38:16,301

Right.

: 1001

00:38:16,361 --> 00:38:20,471

Um, so, you know, and that's

not to discredit anyone's, you

: 1002

00:38:20,471 --> 00:38:27,911

know, continuing ed, but find the

program that is more science based.

: 1003

00:38:27,911 --> 00:38:28,001

Mm-hmm.

: 1004

00:38:28,271 --> 00:38:31,841

So there are some programs out

there that are a lot of, I know

: 1005

00:38:31,841 --> 00:38:33,851

I say this a lot, vibe based.

: 1006

00:38:34,151 --> 00:38:34,241

Mm-hmm.

: 1007

00:38:34,481 --> 00:38:35,771

But which is important.

: 1008

00:38:35,771 --> 00:38:37,991

It's an important component

of prenatal, postpartum.

: 1009

00:38:37,991 --> 00:38:39,071

Talked about mindset right.

: 1010

00:38:39,376 --> 00:38:40,936

But find a program that

is very science based.

: 1011

00:38:40,966 --> 00:38:43,336

That is why I like pregnancy

and postpartum athleticism.

: 1012

00:38:43,636 --> 00:38:47,536

You know, there's a lot of

interviews with professionals

: 1013

00:38:47,536 --> 00:38:49,636

and PCES is really great too.

: 1014

00:38:49,666 --> 00:38:49,996

Love it.

: 1015

00:38:50,056 --> 00:38:53,356

So find something that's science backed,

science Back Foundation that focuses

: 1016

00:38:53,356 --> 00:38:54,616

on prenatal and postpartum training.

: 1017

00:38:54,736 --> 00:38:57,346

You know, everybody's got a

whole program on the internet.

: 1018

00:38:57,346 --> 00:38:57,436

I know.

: 1019

00:38:57,856 --> 00:38:58,156

Yeah.

: 1020

00:38:58,246 --> 00:39:00,436

Do your due diligence, however.

: 1021

00:39:01,276 --> 00:39:04,276

In this case, I think something

is better than nothing.

: 1022

00:39:04,306 --> 00:39:04,516

Yeah.

: 1023

00:39:04,666 --> 00:39:07,636

So if you're concerned about,

no, you can't find anybody,

: 1024

00:39:07,636 --> 00:39:08,536

you're just gonna wing it.

: 1025

00:39:08,541 --> 00:39:08,701

Mm-hmm.

: 1026

00:39:08,836 --> 00:39:09,556

Find something.

: 1027

00:39:09,616 --> 00:39:09,946

Right.

: 1028

00:39:09,946 --> 00:39:12,316

Like we offer, we can offer online stuff.

: 1029

00:39:12,316 --> 00:39:16,636

So if you just need a program, but you're

in Missouri, like, sure, let's do it.

: 1030

00:39:16,636 --> 00:39:17,566

You know, we can figure it out.

: 1031

00:39:17,806 --> 00:39:20,746

But, you know, try to find

someone with a certification.

: 1032

00:39:20,746 --> 00:39:25,336

If you go to a gym that has

all men, no shade to men, like

: 1033

00:39:25,336 --> 00:39:26,836

they can learn the female body.

: 1034

00:39:27,076 --> 00:39:27,136

Yeah.

: 1035

00:39:27,166 --> 00:39:30,526

But if they're coming in outta a

blind, you know, they're, they're.

: 1036

00:39:31,201 --> 00:39:34,516

Advice and their guidance may

not be as good as you could get.

: 1037

00:39:34,516 --> 00:39:34,916

Mm-hmm.

: 1038

00:39:34,996 --> 00:39:37,261

If you find somebody with a

certification, I think you can

: 1039

00:39:37,261 --> 00:39:39,841

search coaches on the website.

: 1040

00:39:39,901 --> 00:39:40,021

Mm-hmm.

: 1041

00:39:40,621 --> 00:39:42,691

Um, so there's a couple programs

where you could do that.

: 1042

00:39:42,691 --> 00:39:46,591

You can kind of find like your local

coach or just literally message the gyms.

: 1043

00:39:46,741 --> 00:39:48,391

Kelsy: I'll link those

actually that's a good idea.

: 1044

00:39:48,391 --> 00:39:50,556

I'll link those websites too

to different certifications.

: 1045

00:39:50,556 --> 00:39:50,756

Yeah.

: 1046

00:39:50,756 --> 00:39:50,956

Mm-hmm.

: 1047

00:39:51,041 --> 00:39:51,841

And then I know I'm.

: 1048

00:39:52,071 --> 00:39:54,981

Willing to take any messages of like,

Hey, is this person like vetted?

: 1049

00:39:55,311 --> 00:39:57,141

And I know you guys probably

would be treated that Ask your

: 1050

00:39:57,141 --> 00:40:00,411

p FPT this recommendations.

: 1051

00:40:00,531 --> 00:40:01,251

Totally, totally.

: 1052

00:40:01,251 --> 00:40:01,341

And

: 1053

00:40:01,341 --> 00:40:02,121

Sadie: see if they have like a

: 1054

00:40:02,121 --> 00:40:03,711

Kelsy: trainer that they like or recommend

: 1055

00:40:03,711 --> 00:40:04,161

Sadie: or whatever.

: 1056

00:40:04,251 --> 00:40:04,371

Yeah.

: 1057

00:40:04,371 --> 00:40:04,641

I love it.

: 1058

00:40:04,641 --> 00:40:05,091

Kelsy: I love it.

: 1059

00:40:05,391 --> 00:40:09,411

Well, coach Jess and coach said thank

you for being purposeful and how you work

: 1060

00:40:09,411 --> 00:40:10,911

with clients and all stages of life, but.

: 1061

00:40:10,981 --> 00:40:14,881

Especially in the pregnancy and postpartum

phases, you guys make people feel so

: 1062

00:40:14,881 --> 00:40:17,731

comfortable and confident in their

bodies, and it is an absolute gift to

: 1063

00:40:17,731 --> 00:40:19,291

be able to work alongside you guys.

: 1064

00:40:19,291 --> 00:40:19,471

Thank you.

: 1065

00:40:20,146 --> 00:40:23,011

I just love y'all, and I'm so

grateful that you guys were willing

: 1066

00:40:23,011 --> 00:40:27,091

to take time out of your Tuesday

morning to come on the podcast.

: 1067

00:40:27,091 --> 00:40:28,711

So I love you guys.

: 1068

00:40:28,711 --> 00:40:32,641

I'm grateful to work with you

and just all of the like yeah.

: 1069

00:40:32,701 --> 00:40:33,961

Amazing work that you guys are doing.

: 1070

00:40:34,141 --> 00:40:36,571

I mean, I, I laugh because

they're the ones that are like.

: 1071

00:40:36,961 --> 00:40:41,161

Emailing people, they see an article

that says How, you know, six Ways for

: 1072

00:40:41,161 --> 00:40:45,331

Someone to Bounce Back at Pregnancy

That Vogue or Cosmo, you know, published

: 1073

00:40:45,721 --> 00:40:47,521

and Sadie and Jess are over here like.

: 1074

00:40:48,196 --> 00:40:52,246

Dear so and so, this is

the problem in this field.

: 1075

00:40:52,246 --> 00:40:54,826

Like they're, they're

not just like yes, yes.

: 1076

00:40:54,886 --> 00:40:57,886

They're not just like silently

trying to promote this field.

: 1077

00:40:57,886 --> 00:41:01,396

They're, they're out in the community,

like both at an individual level, you're

: 1078

00:41:01,396 --> 00:41:04,516

helping people at like a group level

and then also at like a population and

: 1079

00:41:04,516 --> 00:41:08,296

societal level, and you're doing like

all the little things to, to help.

: 1080

00:41:09,031 --> 00:41:12,541

Make a more well-rounded like pregnancy

and postpartum experience so that

: 1081

00:41:12,541 --> 00:41:16,651

hopefully your daughter is able to have

a better experience than than you are.

: 1082

00:41:16,651 --> 00:41:17,161

You know?

: 1083

00:41:17,311 --> 00:41:17,701

I know.

: 1084

00:41:17,701 --> 00:41:21,271

Just like, it's just

generationally so, so important.

: 1085

00:41:21,271 --> 00:41:24,661

So I'm very, very grateful for you

guys and I'm gonna leave all their

: 1086

00:41:24,661 --> 00:41:29,461

information below in addition to like

just different links and resources for

: 1087

00:41:29,461 --> 00:41:31,381

finding coaches like them in your area.

: 1088

00:41:31,381 --> 00:41:32,431

So thank you guys.

: 1089

00:41:32,491 --> 00:41:33,061

Thanks for having us.

: 1090

00:41:33,331 --> 00:41:33,751

Yes.

: 1091

00:41:33,781 --> 00:41:36,511

Well thank you guys for listening

and we will catch you again

: 1092

00:41:36,511 --> 00:41:37,771

on the next episode of On.