PRENATAL + POST PARTUM TIPS

LTD ACCOUNT

TIPS

TRIMESTER BREAKDOWN

Prenatal 1st Trimester - weeks 1 - 16

Prenatal 2nd Trimester - weeks 17 - 29

Prenatal 3rd Trimester - weeks 30 - 40

Post Natal 1st Trimester - end of vaginal discharge to 12th week

Post Natal 2nd Trimester - 13 - 25th week

Post Natal 3rd Trimester - 26 - 40th week

1. Must have obstetrician and/or doctor clearance to exercise.

Please read full Terms of Use.

2. Please do not do any LTD videos that are not specified for where you are on your Birther journey as that may result in serious injury.

Exercises and sequences are not one size fits all.

read descriptions carefully. Stick to the videos + information for the trimester that you are in.

ie if going your own way, know that some videos are for Prenatal 2nd + post partum 3rd trimesters only, etc.

3. Watch all 101s before doing videos, especially Sahrmann, Trans AB, Clock + Plié.

4. Post Partum Birthers Healing From A Ceasarean

give yourself time to heal.

It takes 1 year for the swelling to go down for the abdominal wall From a regular surgery. It can sometimes take up to two years to even begin to feel the muscles around the incision, let alone activate them.

Grant yourself the grace of time for rehabilitation. Clock and Sahrmann will be your best friends. And please, see a pelvic floor physiotherapist in person.

5. 1st Trimester PRE

Many yoga disciplines do not recommend anything other than breath work, meditation, walking and possibly limited seated asanas at this stage.
Reason being that the body is working hard to properly implant the embryo(s). Having suffered multiple miscarriages, I know the heartache intimately and is why I now strongly recommend no training during the delicate 1st trimester.

Certain movements: twisting, extensions, forward flexion with compression, even standing in ballet 2nd, (especially a grand plie in 2nd), can result in implantation problems and/or miscarriage as the uterine lining is being thinned.

If you have a history of miscarrage(s), please just do breath work, meditation + walking. There is a special IN 10 ALLONGE created for 1st Tri Prenatal that is safe, but that is all I can recommend in good conscience.

If you choose to workout at this point, do so at your own discretion, but please do not use any weights whatsoever, no HIIT/cardio and listen intently to your inner body cues.

To reiterate: i do not recommend training during the first trimester.

6. History of Miscarriages

If you have an obstetrical history of miscarriages and are in the 1st Trimester Prenatal, it is recommended to not exercise and let your body focus on implantation and growth.

7. IVF + IUI

If you are on rounds of IVF or IUI, I recommend not to exercise and to let your body focus on implantation and growth. FYI: Higher intensity movement affects cortisol levels which then affects all other hormones in the body. For TTC, we need the hormones to function optimally and hence, is why I do not recommend doing7. any of my classes or videos.

If you are any of the above and itching to move for your mental health, with your doctor’s blessing, of course, please never use any weights, no HIIT nor Cardio at all and tune into your body’s cues.

To reiterate: i do not recommend training during the first trimester NOR ROUNDS OF IVF OR IUI.

8. PAIN + HEARTRATE

Listen intently to your body.

Usually I say, if, "you have a red flag: stop”, but for Birthers I say, “if you have an amber flag: STOP”. Trust your instincts. No one knows your body better than you.

For all Prenatal Birthers, if there is ANY BLOOD AND/OR PAIN: STOP IMMEDIATELY. Call your health care practitioner to receive the proper care and guidance.

For all Prenatal Birthers, be able to have a conversation without getting out of breath throughout the entire video. This is to protect the growing baby’s heartrate - too fast and it causes distress for the baby, which causes toxins to stay in the umbilical cord until birth. Scary but necessary to know.

On that same note, heartrate monitors are not 100% accurate, but they can be helpful. They DO NOT MEASURE A BABY’S HEARTRATE but are an useful additionAL guide, which I now recommend and use myself. Speak with your obstetrician about the maximum heartrate you personally should not exceed while working out as every birther is indeed different.

When in doubt, if you can breathe + speak easily while working out: PERFECT. This is tougher mentally as the Birther will not get the same endorphin rush as she/he/they may be accustomed to.

9. HYDRATION + NUTRITION

Watch urine output. Very Dark - drink more water throughout the workout, especially those Post Partum Birther’s who are breast feeding. Aim for clear urine ; ).

Aim for a couple sips of water every 10min or so. General rule of thumb is: 4oz every 15min of intense exercise. If you are breastfeeding, drink even more water when doing the videos.

If you sweat a lot, please replenish with an electrolyte and lots of H20 after your workout. In a 500ml mason jar, I prefer: 1oz OJ, pinch sea salt + fill with H2O. Stay near a loo as the bladdere can generally only hold 500ml of liquid max.

Post Workout: please eat a protein, complex carbohydrate (fibrous) and fat within 45min after exercise. I like fruit pea protein smoothies with a seed or nut butter as they are quick, easy and tasty for me.

Pre Workout: please eat very light before Classique or Allonge as there may be some organ massage which can make one feel nauseous. That said, listen to your body. IE if you get faint during a video, try upping your calorie intake before. Again: TRUST YOURSELF - no one else truly knows as deeply as you do about your own body.

If you breastfeed and find that you have a limited breastmilk supply after training: one study suggested to breastfeed or pump before training or to wait one hour after training to breastfeed.

10. Eating Disorder Trigger Warning

Breastfeeders require 500 additional calories a day.

you will be hungier.

Have snacks stashed nearby - a pear with a handful of seeds is a great option that will not cause allergens for breastfed baBies.

HAVE A GREAT WORKOUT!