Just because you can, doesn't mean you should.. (#alwaysaskwhy)

We're all guilty of it, all gym goers: the 'Meathead Moment'. That moment you decide you're going to do (try) something awesome (crazy), just because (you think) you can. It might be a new movement, or one you were able to do years ago. It might be a crazy back squat PR, it might even be a super intense conditioning workout you saw on TV or read about in men's health. Whatever it is, there are a few things you should consider before you jump in with both feet...

1. Does it hurt?

I'm not talking about your ego here, or about DOMS. I'm thinking more along the lines of pinching, pulling, zapping, popping, or tearing pain. Real discomfort (not feelings of effort), either during or following your movement attempts.  In the CrossFit world, where I live, its not uncommon for an athlete to tell me that their shoulders hurt, but that they'd like to try the Handstand Push Ups/Kipping Pull Ups/Muscle Ups in the WOD anyways, as if working through the pain helps earn them status, or even moves them closer to their movement goal. I'm not sure where this line of thinking originated, but I wish it would go away already! My thoughts are this: if a movement pattern hurts, its probably not a great idea to keep repeating it exactly the same way with the hope that the pain will just go away (whats the definition of insanity again?). STOP. Take a step back, analyze the movement, and figure out what you're missing - e.g. strength, stability, mobility, an intact joint capsule.. Whatever it is, in the short-term, its time to stop and work regressions, or get that nagging injury properly treated so you're in a better position to complete the movement safely and efficiently. From what I've heard, your first muscle up certainly isn't worth a rotator cuff tear, or the the months of rehab work that go along with it.

2. Is it conducive to your goals/training program (..by the way, do you have goals and a training program?)

If you're currently following a training program, chances are it was designed by yourself or trainer with certain goals in mind. I think it follows logically, that if you've set certain goals and have been putting work into achieving them, they're probably pretty important to you. So it always baffles me, when an individual with clearly defined goals and methods to achieve them attempts to do something at the gym that is completely incongruent with their program, or even worse, something that is detrimental to their health and progress. I get that it can be cool to post a video on Instagram of yourself doing something physically challenging, but is it really worth it if it compromises all of your hard work? Before trying something crazy at the gym, its certainly worth it to go through a risk:benefit analysis rather than jumping right in! If the chances of injury outweigh the benefits of the movement, you should probably skip it for now! 

If you don't yet have specific goals for your health, fitness, and training, it might be worth it to take some time to sit down and carve them out, for the benefit of your own progress, sanity and accountability (more on this in an upcoming post). If you're in a position where you're working with a trainer, or following general programming at a gym, I implore you to ALWAYS ASK WHY you're doing a specific movement or workout! I have seen way too many people practicing handstands (with poor technique) or running miles on miles when they really just want to get strong. If there is something that seems unsafe, incongruent with your goals, or just ridiculous in your program, please don't just do it because someone told you to! There is no point wasting your time and effort or risking your health on movements or workouts that will not aid your progress! 

3. Did you earn it?

Our bodies are really great at getting us from point A to point B! In the grand scheme of things, movement goes a little something like this: we tell our body what we want it to do and our body finds the path of least resistance to get us there; this is especially true in the case of an unfamiliar or awkward task. We're all really good at 'cheating' movements, and very often, we don't even realize we're doing it; if we hit the given start and end positions, we assume we did everything in the middle right! Often this is not the case! With sound coaching/training, technique work, and lots of 'perfect practice', we can teach our nervous system, muscles and joints the most safe, efficient, and ideal way to perform a given movement and give our tissues time to adapt...but that takes time and effort! I have seen numerous examples of people who did not 'earn their movement' over the last year, and I'm sad to say that most of them involve injury. A really common example occurs when people rush into lifting heavy, without taking time to build up tissue resilience and a proper movement pattern. Evolutionarily, our bodies are designed to help us avoid getting stuck under heavy objects, and as humans, we build 'neural' strength much faster than our joints and muscles adapt to new movements or weights, putting some of us in a very precarious position. As a result, some people up their weights too quickly and end up with strains, sprains, and in some cases, even disc injuries...and these injuries are certainly NOT the most catastrophic events that can possibly occur in these situations. Another common example are shoulder injuries that occur when individuals that do not have the raw strength to complete strict pull-ups or dips are taught to kip in order to enable them to do more work in a given period of time. This enables the individual to put a tonne of force through their shoulders at a very high speed, and often in an uncontrolled manner, teeing them up for injury! In either case, the time (and money) the athlete ends up investing in rehab far outweigh the time and effort it would have taken to learn the movement properly. So next time you step up to a barbell, pull-up bar, or even a set of rings, ask yourself, 'Did I really earn this?'

So why am I saying all of this?

What makes this information so important that I felt the need to write about it? There are two answers to this question!

Time!

  Having dealt with several injuries myself, I know how horrible it is having to take time off of training, especially when you're close to reaching your goals! Mentally and physically, it hard both to be out of the training world, and to work back in when you're given the green light! This is particularly true for trainers whose livelihood depend on being able to move properly! Think of each movement you perfect and all of your cumulative training experience as an investment; don't put all your pennies in one basket! 

Motor Patterning and Permanent Damage! 

Before you even start to try a new movement, know that our bodies are really great at learning and "remembering" movement patterns, the exact way we perform them. Repetition only strengthens this memory, and it only takes a few reps with a compensation or lack of activation in a given position to send us down a path to inefficient movement and potential injury! Moreover, soft tissue injury (sprains and strains) takes quite some time to heal, and in many cases, never returns to its pre-injury condition! With a shoulder injury like I mentioned above, your overhead mobility and strength could be limited permanently! 

So...

Take your time, work your drills, and keep your inner meathead satisfied with marvel movies!  

Photo from: http://www.strat-talk.com/forum/attachments/sidewinders-bar-grille/134833d1431899077-meathead-meathead.jpg

My Training for Two Story: Sabrina

1. Describe your training/exercise regime before your pregnancy:

Before getting pregnant I worked out at least 6 days a week and most often twice a day. So my day would start off with a CrossFit class early in the morning (Academy of Lions is my home base) and then either go for a run in the evening or attend one of the high intensity training Nike Training Club (NTC) classes.  Then, occasionally there were days where I did all three on the same day…yes, you can call me crazy or just addicted to physical activity! I also played in a women’s indoor soccer league but that quickly came to a stop as I knew contact sports was not going to be safe during pregnancy.

2. Any concerns you had regarding training during pregnancy:

At first, all I could think was “what if my doctor says I can’t go running anymore”?  Honestly, I was so worried about the possibility of having to stop training for medical reasons, but I have been very fortunate to have an uncomplicated pregnancy.  

Once, my doctor gave me the ‘green light’ to continue with CrossFit and running, I then started worrying about what specific exercises could be harmful to the baby or put me at risk of injury.  For example, we had such a cold, snowy and icy winter that I didn’t run outdoors very much for risk of falling, but did use an indoor track at my local community centre.

3. Why is it important to you to train during your pregnancy; what are your main goals for your training during your pregnancy:

I think my biggest worry was gaining excess weight during my pregnancy; all I could think of was gaining all the weight that took many years to shed (about 6 years ago I was 50lbs overweight) and I didn’t want to go back to that stage in my life where I was unhealthy and unhappy.  I wanted to try and enjoy this pregnancy as much as possible.

Aside from the health benefits of being physically active, training helps me stay balanced, from a mental wellness perspective.  This would be my way of dealing with the all the physical changes your body goes through during pregnancy and those wonderful hormones that alter your emotions on a daily and sometimes hourly basis.  Also, I know that this is the most important time in my life to be healthy and I’m doing it for my baby.

4. How are you training during your pregnancy, how often, how far through your pregnancy do you plan to continue:

At the moment I’m 36 weeks pregnant and still doing CrossFit classes at least 4 times a week with some modifications to exercises and of course reduced weight with all the barbell lifting.  My goal was to make it 8 months and I did…but I think I can go a couple more weeks!

Early in the pregnancy, I reduced my running to 3 times a week and wasn’t sure how long I would be able to keep up with the running or if I would sign up for any races.  I found running to be the most difficult to adapt to as I had to slow down, a lot!   As a long distance runner, I’m very focused on improving my pace, distance and finish times, but it quickly became discouraging to lace up the runners and have to run so much slower than usual!  But nevertheless, I did complete 4 races including the Nike Women’s 15k while I was 34 weeks pregnant! I have since stopped running as I noticed my form and technique as a Pose Method runner was being affected.  

As for the NTC classes, it has been a few weeks since I stopped attending. Primarily because I found that I couldn’t work out twice in one day as I once used to!   

5. How do you work with your trainer/coach/programmer and medical team to organize your training through your pregnancy? If you don't work with a trainer, where did you get the information to design your program?

When I first met with my doctor I was very clear about the intensity of my training and the various exercises I did. She did give me the ‘ok’ to keep active but of course to “listen to your body” and stop when necessary.  She was happy to hear that I would also be consulting with a trainer at the gym who knew about my exercise regimen and could provide me with tips and necessary modifications.  I was fortunate, in one way, to see my doctor and the prenatal nurse every two weeks as they were monitoring a small matter (nothing overly concerning) and they both asked about my training at each visit making sure to review list of symptoms to look out for while training (including, bleeding, leaking, shortness of breath, etc…)

I booked a few private sessions with a trainer from the gym to review some of the exercises and movements to avoid, especially during CrossFit.  Along with my program she included some core and pelvic strengthening exercises that would help with delivery and post natal recovery.

In the CrossFit classes, all the coaches were aware that I was pregnant and we worked together to review the workout of the day and where I may need to make some modifications or replace exercises.

I didn’t consult with a running coach and in hind sight I probably could have benefitted from it.  I will consider it post natal to ensure that I try not to run another marathon before my body has a chance to fully recover from being pregnant and delivery.


6. Describe the importance of listening to your own body - any common signs/feelings you experienced that warned you to slow down or back off?

“Listen to your body”, was by far the most important piece of advice and the most difficult for me to follow.  I’m a firm believer that you won’t know your limits until you pass them, but things certainly change when you’re pregnant!

The most common sign to slow down or stop a certain exercise was at the slightest hint of abdominal pain (either on my side or just under my baby bump).  I could also tell when my heart rate was getting close to being too high and my breath becoming too rapid by taking the “talk test”.  So, if I was having trouble talking while doing the exercise then it was time to stop and take some deep breathes to cool down.

7. How has your training impacted your pregnancy- physically, mentally and emotionally?

Overall made my pregnancy has been fairly easy without major complications, nausea, tiredness, and other side effects that I hear many other women suffer from.  I’d like to think that my level of physical activity contributed to having fewer pregnancy discomforts and being able to maintain a healthy weight.

I guess going through pregnancy is like training for a marathon; it takes a great deal of time to condition the body and mind, it’s demanding and exhausting but all worth it in the end!

8. Do you have an important message you wish to pass on to other women who are thinking about or are concerned about training through pregnancy?

Working out during pregnancy should be just a continuation of the lifestyle you had already established and always consult your health care provider! If possible, talk to other women who were physically active during their pregnancies, to hear about their routines, successes and challenges along the way.

9. Any other information you wish to include — e.g. you can describe the experience of being asked questions/given advice from other gym goers, you can talk about your influences/role models, anything else you think is important.

At the gym, there has been such a tremendous amount of support from fellow CrossFitters and NTC friends! If you surround yourself with likeminded individuals they will keep you motivated.

I regularly got asked about what modifications I had to make to my training and occasionally people asked if my doctor knew what I was doing – I tried not look offended by their comments! I think by far, I got the most stares during my runs and races and certainly shocked quite a few people, but I tried to not let it bother me. Once again, I know my body best and what my limitations are.

I would also like to add that the general literature about physical activity for pregnant women (such as hospital or government issued pamphlets) include general guidelines, but it wasn’t the most helpful when it came to the specific training and intensity that I was used to, especially for muscle conditioning.

Of course I did some online research as well when it came to CrossFit and running and found that many women and professional athletes were able to continue to participate in their sport during pregnancy.  I was most impressed by Alysia Montano, USA track star who ran in the national championship while 8 months pregnant – that was absolutely remarkable.

Keeping an open mind - By: Paluna

When I was asked to contribute to this series I didn't think it would be hard to come up with something that I'd consider useful to readers. 

“Talk about the benefits of the yoga practice during pregnancy” was the topic requested.

I thought to myself, I'll get it done in no time. I mean,  I've been teaching for close to 10 years, done a variety of pre/post natal trainings, attended births and work with pre/post natal clients on a regular basis. Piece of cake right? 

Well it turns out, it has taken me days to complete this piece, mainly because I can't find the words to describe how rewarding this work is and how fortunate I feel to be able to share this journey with so many women. 

After hours of frustration in front of the screen I decided to let it go. I decided to stop comparing what I was writing to the other pieces I've read. I decided to stop worrying about whether the information I wanted to share was useful or not, or whether I was covering all the health and safety precautions I thought everyone would want to know about. 

On day three of me trying to finish this piece, I put the computer down, went for a walk, grabbed a green smoothie and the words “keep an open mind” came to me.  Voila!!

In my experience in the past few years, women during this period are full of excitement but also fear. When it comes to physical activity, phrases such as: “you shouldn't do this or that, be careful with this or are you sure that's ok?”  are thrown around more often than not by well intentioned loved ones. However, most times without realizing the effect those words can have on a person. 

This is a period of immense physical and mental shifts. 

I strongly believe that we always know what is best for us but we sometimes get sidetracked or blinded by the “noise” outside of us. 

This is where the practice of yoga comes in.
If you decide to attend a class or hire a private teacher, hopefully you will find someone who will create an environment where you can be yourself. 

You should be allowed to share your thoughts and feelings without any judgement. 

Some women have really tough pregnancies. They should be allowed to say “I hate being pregnant” the same way other women should be allowed to express the complete opposite, because guess what, both types of pregnancy experience exist and both are valid. 

The yoga room should be a place were we connect with ourselves in any way that works for us.

My job as a teacher is not to tell women what's best for them. Information is power and by information I don't only mean what the doctor, the chiropractor or the midwife says. By information I also mean what you are feeling, what you are thinking, what you want, etc.

If I can pick one useful thing about the yoga practice is that it teaches us that the one thing we can control is our attitude. 

So once we have all the information we can possibly accumulate to take care of our body and our  health, our job is to choose our attitude. 

In pregnancy, as in life, things don't always go exactly as expected; as a yoga teacher I’m only here to help women find what they already have within them.

We work together to make this journey as meaningful and enjoyable as possible, and the only way to achieve this, is by keeping an open mind. :)

Photo by Laura Polischuik  

Pilates and Pregnancy: Michelle J

I would highly recommend Pilates to anyone, but it’s particularly important leading up to, during, and after pregnancy for the following reasons:

1) Less pain and discomfort because skeletal imbalances. Pilates emphasizes working your body in the correct align meant, or working towards bringing you into alignment. This definitely helps prevent common pregnancy aches and pains. I was constantly conscious of trying to work against the lordosis that usually occurs in the lower back during my pregnancy and engage my core to bring myself back to a more neutral alignment.

2) Less chance of diastasis recti because of the focus on strengthening transversus abdominis. This is a common side effect of pregnancy when the two halves of the rectus abdominis separate as a result of over stretching. When this deepest layer of your core (like an internal corset)  is strong and you are mentally connected to how it works, you are better protected from having diastasis recti because you know how to move and use these muscles properly.

3) Pelvic floor, pelvic floor, pelvic floor!  These muscles are SO important during pregnancy, labour, and recovery.  Pilates teaches you how to use these muscles, and they are important in two ways during this time. You need strong pelvic floor muscles to support the growing weight of your baby during pregnancy. Equally important is the ability to relax these muscles during delivery ….trust me! Pilates teaches you an awareness of the pelvic floor that is invaluable.

- Special considerations for the pregnant client:

Again, strengthening and awareness of the pelvic floor muscles and transversus is key. By the time the client reaches the 5th or 6th month, it’s important to avoid exercises that put too much emphasis on flexion or where the torso or specifically abdominals have to work against gravity to prevent diastasis recti. So - traditional ab crunches or roll ups, or rollbacks are out, as are planks and regular push-ups. Push ups can be modified to be done against a wall or slightly elevated. Another concern is the possibility of supine hypotensive syndrome in some pregnant women - where the weight of the baby can compress the inferior vena cava when the mother is lying on her back. This can potentially slow blood flow back to the mother’s heart, which in turn will reduce blood and oxygen flow to the fetus. Because this is potentially dangerous, it is best to avoid working in a supine position by the end of the second trimester. But in both cases, it does depend on the individual.

- Other resources (websites)/best studios in Toronto to train at:

I did my Pilates teacher training at Stott Pilates and also a specialized Prenatal Reformer workshop there - luckily just before I found out I was pregnant.  I find the Instructor Trainers at Stott to be very knowledgeable when it comes to a variety of specialized cases such as pregnancy or injuries. I teach at Misfit Studio on Queen St. West and the owner, Amber Joliat, is a Pilates and yoga instructor who has a great understanding of movement and anatomy, and she is a wonderful teacher.  We also offer Eccentrics at Misfit Studio and I found that to be a great workout during my pregnancy, as much of it is done standing and provides a great amount of stretch and release for muscles and joints that are a little overburdened during that time.

'Nutrition and Pregnancy' by Nathalie Niddam

If you are reading this and you are thinking about getting pregnant then there is a lot you can do to make sure that your body is best prepared to grow a new human!  If you are already pregnant, there is no time like the present to improve your nutrition.  

For the most part, growing babies will get what they need from Mom both during the pregnancy and while nursing - the tricky bit is that in the case of deficiencies on Mom’s part this can leave her open to issues of her own when trying to meet her body’s needs. 

Your body’s needs for virtually all nutrients, vitamins and minerals will increase during pregnancy - on average, women will need to consume in the neighborhood of 300 calories more per day.  It is critical that these calories come from nutrient dense foods that help to shore up nutrient stores and availability for the baby and Mom.  In particular:

•   Protein needs can increase by up to 50%, 

•   calcium (for bones, teeth, muscle and heart function, blood clotting and nerve transmission),

•   iron (your blood volume increases by 50% during pregnancy - iron is critical for red blood cell formation for mom and baby!) (target is around 27mg/day from food and supplement sources)

•   zinc for the normal development of the foetus’s immune system,

•   Folic Acid again to help form red blood cells but also to support the development of the baby’s nervous system and to stimulate Mom’s appetite (!).  Consider taking 800-1000 mcg per day as folate or 5-MTFH as some people have trouble converting folic acid to it’s active form.

•   Vitamins A. C, E, B6 and minerals Iodine, magnesium and sodium are all also needed in greater quantities….in terms of sodium this is not a licence to eat bags of chips and pretzels….use grey or pink sea salt in moderation, consume raw unpasteurized fermented foods like sauerkraut and pickles and try not to overdo it to avoid issues with blood pressure or water retention.

So, what are you to do?  Basically two things -  start with a high quality pre natal vitamin along with vitamin D3 and a good omega 3 supplement.  And then, eat the best diet you can possibly manage - as we are told time and time again there is no better way to give your body what it needs than from food, in the way that nature intended. 

Get your house in order - Ideally before you get pregnant

1.     have a full physical and get your doctor to check on your Vitamin D3, Iron, and B12 status.  If any of these are anywhere other than in the healthy range then you may need to consider taking supplements (in addition to adopting a solid diet plan) to bring up your stores more quickly. 

2.     If you suffer from digestive issues (bloating, gas, constipation, diarrhea) try to finally take the time to try and understand what could be driving these issues.  It could be as simple as improving your diet or you may need to address some underlying cause - whatever it is, it will be easier to deal with now and could well set you up for an easier pregnancy overall.  If necessary, consult with a health practitioner to help you pinpoint what the issue may be.

3.     Pay special attention to constipation - if this is an issue you need to resolve it sooner than later, make sure that you are consuming between 25-45 grams of fibre daily and drinking plenty of water - if that still doesn’t work, get some help pinpointing the cause and an appropriate remedy.

4.     Now is the time to clean up your diet - out with the junk and in with the real, whole food.   Eat organic whenever you are able to minimize the load on your liver and drink the cleanest water that you can get your hands on.

Let’s expand on the principles of a “nutrient dense whole food diet:

1.     Hydrate:  Drink 6-8 glasses of water a day - every day.  Avoid caffeine, pop, fruit juices and alcohol.

2.     Eat loads of vegetables - cooked, raw, steamed, any way you like ‘em (other than deep fried in bad fats) and eat as many different kinds as you can find.  Try to have the most colourful meals ever - orange (carrots, butternut squash, sweet potato, pumpkin), green (avocado, collards, Kale, rapini, arugula, broccoli, asparagus, artichokes), red (beets, peppers, tomatoes, radishes), blue/purple (blueberries, purple potatoes, red cabbage, radicchio) even white and yellow (spaghetti squash, summer squash, lemons, cauliflower).

3.     Consume healthy amounts of the best protein you can afford - grass fed beef, pastured chicken & their eggs, pastured  pork, wild caught fish.  Anytime is a bad time to pick up an unwelcome guest (ie parasite) but before and during pregnancy is especially bad so make sure that your pork and fish are properly cooked and from impeccable sources - you may have to park the sushi habit for now to avoid exposing yourself and your little one to unnecessary risk.

4.     Healthy fat is needed to absorb fat soluble vitamins, for energy, to help you feel satiated and to avoid excessive cravings.  Use extra virgin coconut oil, extra virgin olive oil, avocado oil, butter from grass fed cows, ghee, nut butters, nuts and seeds and whole eggs.  About 1-2 thumb size portions per meal is a rough guide to how much.

5.     Grains:  If you eat grains pick whole organic grains and ideally sprouted to make them most nutritious and digestible.  Try not to eat grains at the expense of your daily needs for protein, vegetables and healthy fats - they will be important to meet your calorie needs but they simply do not measure up on the nutrition scale compared to these other food groups.

6.     Pre and probiotic foods:  the gut microbiome - that colony of bacteria living in your gut is one of the most active areas of research in all areas of medicine these days and there is increasing evidence that Mom’s micro biome status plays an important role in establishing baby’s immunity both immediately after birth and into childhood.  There is some evidence that indicates it may be wise to take probiotics during pregnancy but it’s a good idea to consult a health practitioner to determine if this is right for you and what type to buy.  Having said that, there are foods you can eat that will support that micro biome including:

•   organic, plain, whole milk yogurt and kefir (assuming dairy agrees with you) either from cow, sheep or goats milk - if dairy doesn’t work for you there are also options made from coconut milk

•   raw and unpasteurized sauerkraut and kimchi

•   kombucha (always choose naturally lower sugar varieties like ginger)

•   eat prebiotic foods like raw asparagus, jicama, jerusalem artichokes, raw and cooked onions, raw garlic (in small amounts), green plantain chips, cooked and cooled potato and white rice.

•   and of course, the foods to avoid:  excess sugar, processed foods, bad fats (trans and hydrogenated fats, vegetable oils, corn oil, soybean oil…almost anything that is not on the “good fat” list above).

** Certainly nausea in the first trimester can complicate matters somewhat and this is one of the many reasons why a good prenatal vitamin is always a good idea.  You can also drink ginger tea to try and manage the nausea, and eat smaller, more frequent meals.  This last point will also come into play in the third trimester when your growing baby starts to take up more space and leave less room for your own organs.   Do your best to choose the most nutritious foods you can manage - for some people this means going bland, for others it means more flavour - try to understand what tastes appeal to you most and make the best choices you are able to in that spectrum.  There is some evidence that morning sickness could be associated with the extra stress placed on the liver at this time - supplementing with vitamin B6 in its active form (P5P) can sometimes be helpful at a dose of 25-50mg 3x a day.  And water, drink water….

With all this talk of food and eating more many women wonder just how much weight they should gain during pregnancy.  Like all questions surrounding weight gain, this is a complicated one to answer.  For a woman who is underweight the target is anywhere from 28-40 lbs, women at a healthy weight should aim for 25-35 lbs and for women who are significantly overweight the target is a bit lower, between 15-25 lbs.  Before you run off and decide what category you fall in (us girls are notoriously challenged in this area), do yourself a favour and consult with a health professional to decide what is right for you.  One thing that is almost never the right idea is to decide to go on a diet during pregnancy unless you are being closely monitored by your doctor or health professional - and even then, there’s a reasonable chance that improving your diet will get the job done without restricting calories or major food groups. 

Aside from all this….enjoy your pregnancy, take this time to take care of yourself, get extra rest, appropriate exercise, get lots of fresh air and, if you have other little ones around try to get some help from friends and family when you need a break.