Parenthood & Fitness: Tips for Training Through Pregnancy and Beyond

Why Exercise During Pregnancy Matters for You and Baby

Pregnancy and postpartum are some of the most exciting stages of life, but with such big changes for new mums and new dads it can be hard to keep training. It’s worth it though! There’s a lot of research that backs up my own personal experience of the benefits of continuing exercise for pregnant women, and even for baby.

My Postpartum Training Journey and Recovery Story

I joined CFFG when I was just under a year postpartum with my second child, and I trained all through my third pregnancy. My recovery after my third was so much easier than after the first two… When I got myself out of bed the first time after having my third, I remember the midwives telling me they were amazed at how well I was moving around straight away. The strength and resilience that I kept up in training helped incredibly with keeping my pregnancy comfortable and getting me moving again for postpartum recovery.

Expert Coaching and Support at CFFG

At CFFG, we have a lot of experience with members (and coaches!) becoming parents and the life changes that surround that. Here are some of the best tips I would pass on to members expecting a baby.

Every Pregnancy Journey Is Different

No matter what you see on social media, just because someone has had a baby and is an athlete, it doesn’t make them an expert on training pregnant and postpartum athletes. This journey is different for everyone! I had a really hard time getting moving in my first trimester but then was able to train until 39 weeks – others find movement harder towards the end. Every woman will have a unique experience.

At CFFG we will work with the guidance your health care provider gives you, and what your body is telling you, to find ways to keep you moving that are safe and keep your physical and mental fitness up for the hardest workout you’ll ever do – having that baby and looking after a newborn.

Adapting Workouts to Pregnancy and Parenthood

Adapting to this season of life. The saying is true: this is one season of life, and it’s not forever. The focus of your training during pregnancy needs to be on maintaining rather than gaining fitness, since your body is already doing the massive job of growing a human being.

Your coaches can adapt movements so that you can still get the stimulus of the workout in an appropriate way. This might be scaling to make the WOD doable when you’re experiencing that first trimester fatigue, avoiding abdominal strain or adapting movements around the baby bump later on. You might not be able to train 6 days like you used to, or hit PBs and pick up new advanced skills, but this is nothing to worry about in the scheme of things. Keep as consistent as you can and you’ll find your new normal.

This includes new dads too… that newborn stage (and later!) and the blur of sleepless nights and days will also affect you and your training ability. Consider it a win if you walk through the door, and give yourself grace during this season.

How to Safely Return to Exercise Postpartum

This is the hardest WOD you’ll ever do – remember that rest is important. Don’t just rely on your doctor or midwife at your 6 week check to give you the ok to get back to exercise. I highly recommend seeing a women’s health physio in early postpartum to give you a detailed pelvic floor and abdominal assessment to let you know when you can exercise again, what movements to work on and which ones to avoid.

Remember that slow progress is still progress. You may need reminders, like I did – I remember hearing “put that back” and “nope you’re not doing that” a few times and possibly a “what do you think you’re doing” ! For me, it was hard to go slow but absolutely worth it to have built up my core strength again and reduced my abdominal separation, especially after 3 kids. I wouldn’t even have known about those issues and how to resolve them without my women’s health physio and Coach Ben’s expertise.

It may take a bit of time, but it’s not that long in the big picture and that’s the progress that matters. You can absolutely come back as strong or stronger than you were pre-baby, if you don’t rush and listen to guidance from your health care experts and our knowledgeable coaches.

Community and Family Support at CFFG

Our space and our community
Having the kids area upstairs has been amazing for my kids to safely hang out on the bean bags, play with toys and other kids or watch something on the screen, all while being able to see mum and dad. I love that our kids are growing up with health and fitness as part of our lives, and CrossFit is a family activity for us with all of them doing kids class now and my eldest even joining me as workout partner.

And the very best thing about our gym – our community is here to support you! I was blown away by the level of care and kindness, with gym friends passing on baby stuff, delivering meals to our home and holding my baby at the gym on many occasions so I could finish a WOD. I’ve seen this repeated time and again for other members who are going through the baby stage, and it’s absolutely wonderful. We are all here for you as you navigate training and life before and after baby… and Coach May always loves a baby cuddle.

Coach May