Incorporating breath

Looking for the safest ways to exercise during pregnancy? Laura Adams, our specialized prenatal/postnatal Pilates instructor will teach you how.

Typically, women have some preconceived notions from a quick Google search about the do’s and don’ts of Pilates during pregnancy, or a quick phone call or email to their doctor who will most likely respond by allowing their patient to continue doing what they were doing before. At BeachFit Moms, we want to educate and help women during this very important time. We're happy to be incorporating pre and post pregnancy fitness! With this work, we now have the latest knowledge on how to best prepare the mother and baby for a successful birth and how to understand the changes of the body from the beginning of the pregnancy to post labor.

As women, we are so lucky to be able to explore new opportunities and be able to take the best care of ourselves and our children. During pregnancy it is very important to have a safe fitness program. We, as students and teachers, should remember that when the body endures great changes such as pregnancy, we also need to adapt to these changes both physically and mentally. As our hormones change with pregnancy, so should our workouts in order to prevent any complications along the way. We have many months to be able to adapt to these changes, and each day should be seen as a new day, tuning into the body and taking a mental scan to notice how these changes are occurring. Hormones play a vital role because of the way they soften the body by preparing the mother for child birth. This means that we must take into consideration that naturally the rib cage will begin to open, the lower back is a bit more vulnerable with its forward tilt of the pelvis, and our shoulders may begin to round forward a bit. It is very important to work with these natural changes and not try to change what nature intended. Because of these changes, completely eliminating flexion of the torso by lying supine is critical. This will allow the already weakened abdominal muscles to not overstretch as the uterus is beginning to grow upward toward the rib cage. It is possible that if the rectus abdominus muscle is too weak, or too strong, a Diastasis-Recti can occur. A diastasis-recti is a spilt of the rectus abdominus muscle. Understanding these crucial points of pregnancy, we, as students and teachers, can help so many mothers-to-be, and possibly even prevent complications during labor. From the first trimester to postpartum, the work is designed to realign the body for a successful birth.


PILATES MAT WORK
Stability balls are a safe, effective, and creative way to transfer the Pilates mat work into an upright, seated, and easily accessible position. Using tools such as the stability ball will challenge the mother-to-be and maintain balance while strengthening the pelvic floor. Stability balls are also commonly used as a birthing tool during labor. This may help familiarize the mother with the ball if needed during labor.


DEEP ABDOMINAL BREATHING
In my classes, I always say, “Without the breath, you are cheating yourself of the workout.” Breathing is so important and should be your focus in your pregnancy workout. Deep abdominal breathing is used to effectively relax the pelvic floor muscles, as well as contract them. It is important to explain to your client that in order to be balanced in the body, we need to find a balance between strengthening and stretching muscles. We can do that through breathing. In pregnancy, a strong pelvic floor is very important to be able to support the weight of the baby to full term; however, we do not want to sit and do our kegels hundreds of times all day long. If deep abdominal breathing is done correctly, this is all that is necessary.


HOW TO EXECUTE DEEP ABDOMINAL BREATHING
Sitting cross-legged on the floor or on a stability ball, take a deep breath, relaxing the abdominals into your hands. As you are inhaling, breath forward and down into the pelvic region. Exhale and feel your abdominal pulling away from the hands, lifting the pelvic floor up. This is a safe breathing technique for late pregnancy and can also be used to prepare for labor.

Strengthen and tone your abdominals.

The abdominals are also an area of the body that needs to be toned and strengthened in a balanced fashion. Over working the abdominals while pregnant is just not smart. Finding a balance between stretch and toning the abdominals is the best way to keep the integrity of the abdominal muscles without creating imbalances in the body. Also, doing abdominal crunches in the traditional format while lying on your back is equally not worth the risk. More and more women today risk the chance of developing a diastasis-recti which is a splitting or parting of the recti muscles. Thankfully our BeachFit Moms program knows everything needed to keep your workout safe, healthy, and most of all fun!

Example of diastasis-recti:

Juicing -- the ultimate body boost!

Juicing is the quickest, most effective, way of providing the body with all the vitamins, minerals and enzymes that are essential for good health and increased vitality. You may be surprised to learn that it's not easy to achieve the recommended daily allowance of nutrients - not even if you eat fruit and take the time to prepare fresh meals with a good proportion of vegetables. Cooking for instance, although an invaluable tool that can increase the antioxidant activity of some vegetables, does reduce the levels of some enzymes and certain nutrients such as water-soluble vitamin B and C vitamins.

Important!
By fresh juices -- we do NOT mean the items labelled "fresh" in the grocery store.
Before we even get started this is important to know about juices that you are buying in the store. Juices in stores are watery processed liquids that have been packed in cardboard or plastic and are often full of chemicals, colorings and preservatives. Most of the pre-made juices have also been heated up 175 degrees for 20-30 minutes to extend their shelf-life, which means that most of the enzymes and nutrients have been destroyed in the process. These are not a substitute for real juice from the fresh produce section that you will make at home. We'll promise you that once you start juicing you will not go back to "conventional store bought juice".

Why juice?

Juices use raw vegetables and they also enable you to absorb large quantities of nutrients at a time. Once you get into juicing, the likelihood is that you will buy and consume a great deal more fruit and vegetables than before. You probably wouldn't have considered eating 1 lb of carrots a day but, within minutes, what would have previously seemed like a week's supply can be transformed into an 8oz glass of delicious juice that will have an almost miraculous effect on your well-being. Not only will that juice give you increased energy and strengthened immunity, it will flush out the toxins out of your body, provide the raw materials to help you heal more quickly and completely - and it is low calorie, practically fat-free and bursting with vitamins and minerals.

Fresh juices also provide essential enzymes and a concentrated source of the antioxidant vitamins A, C and E. Enzymes are the body's work force, acting as the catalyst for the hundreds of thousands of chemical reactions that take place every day - from the digestion and absorption of food to the production of energy - while the antioxidants get rid of excess "free radicals" (the rouge molecules that attack cells and tissues and are linked with heart disease and cancer).
Because they are so fast acting, juices act a little bit like a blood transfusion. During the juicing process all the fiber is removed from the vegetable leaving the vitamin and mineral-rich pulp that is then absorbed directly into your bloodstream. Within 20 minutes, this vital source of energy is nourishing the body's cells. It is good to juice the whole vegetable because the skin contains certain nutrients and bacteria that will help you digest the juice.

 Before you start juicing:

• Get a juicer that is easy to clean. You should be able to put most parts in the dish washer.
• If you are new to juicing, start out slowly. It is such a concentrated form of nutrients so adjust your stomach slowly.
• It is always best to drink juices on an empty stomach, that way it will pass your intestine more quickly for an immediate boost.
• Always wash the vegetables, cut off any bad parts.  
• If you can, buy organic vegetables and fruits, if you can't -- again, wash them thoroughly.
• Drink your juice immediately! As soon as the juice gets in contact with light, heat and air it starts to break down. If you put it in a thermos, or chilled in the fridge, you can keep it up to 4 hours, but drinking it immediately it's your ultimate option.
• Vary your vegetables, don't overdose on certain ones. Mix and try out different ones as often as you can.
• Don't mix fruit and vegetables -- it won't hurt you -- but by mixing fruit and vegetables your stomach is much more likely to bloat. Fruit and vegetables in combination starts to ferment (yeasty effect). It's better to do fruit juices by itself and vegetable juices by itself.
• Vegetables (and spices) to juice:
  
  Carrots, beetroot, spinach, celery, parshley, garlic, wheatgrass, asparagus, ginger, lettuce, cumin, fennel etc. Coconut milk, pomegranate and cranberry can also be included because the exceptional benefits that they provide. When it comes to fruits -- anything you want, just use your imagination.
  
  
  
  
  Once you get used to juicing you might want to eat all you vegetables and fruits this way, that we do not recommend. Remember, by juicing you are getting rid of the fiber that is important for you as well. But in combination -- the ultimate body boost!
  

Losing weight or gaining muscles?

A normal pregnant woman gain around 30-40 pounds by the time she delivers the baby.
Of course, many of those pounds are shed when the baby leaves mom's womb for a hospital room. Breastfeeding mothers burn more calories but not necessarily. It all depends on your diet as well.
But generally, for new, breastfeeding mothers the key isn't so much losing weight as it is regaining muscle tone. Of course, if you've been exercising throughout your pregnancy – and you should – you'll be better able to jump back on the workout wagon. With all huge life changes, you need to regain your strength, establish a routine with the new kid, and then start thinking about working out.

To state the obvious, pregnancy plays havoc with your body. Not only have you gained two dozen or more pounds, your muscles have been stretched like a bloated hot water bottle and your energy reserve severely sapped. In other words, please don't expect to bounce right back and start scaling mountains. The first few months of tending to a baby is mountain enough. It will take some time for your hormones to get back under control and your muscles to regain strength. Start slowly and with consistency you can restart your pre-pregnancy exercise routine with the little one in tow.

Most moms have already passed the "baby stage".  The excuse of "well, I just had a baby.." is no longer valid when you're baby is crawling or walking. What I want you to do is, get undressed, take a look in the mirror and without any judging eyes (cause you did have a baby!), picture yourself how you want to look like. Most women don't want to look like super models, so don't overdo your imagination. First rule is to stand with good posture. Most moms carry their babies only on one side (that's why you're one bicep is really strong :-), most moms also have one shoulder higher up than the other because of the carrying. Just take a look at yourself and be proud of what your body have been through. Then, stand up tall, chest up high and correct your head posture so that your cheek bone is aligned with your collar bone. The first step to getting your body back, is as simple as that. A correct posture. But simple, doesn't necessarily means easy. Your muscles have been working differently (and are most often over worked) during your pregnancy and to hold a correct posture for a long time is getting really tiring. During the BeachFit Moms program we will work on many corrective postural exercises that will make you look instantly fitter.    

Whether you want to loose weight or gain muscles -- or in many cases both -- BeachFit Moms 6-week program will you give you all the tools needed for your "Big Comeback".
Since your baby requires a lot of attention and takes precedence over all else, you may have to be creative about how and where you sneak in your workouts. If you have child care, this is fairly easy; if you don't, you need to be more motivated. By taking the BeachFit Moms classes, you have no excuse. You'll have a great time with your baby and other moms & pregnant women, while getting in the shape you always wanted. By losing weight or gaining muscles, not only will it make you look better, but you will have tons more energy to live your life to the fullest!

How to drink your water.

Water is the fundamental of our bodies. So make sure that you are drinking the best water you can. The American tap water is "approved" to drink but that doesn't mean it's a good choice. Although they usually provide good quality water, our water treatment plants are not always effective at removing contamination that may harm public health. Sometimes, certain pollutants, like rust or lead, can enter your water after it has left the water treatment plant. By filtering you water at home you will have a tastier and less contaminated option.

Remember, when you are drinking filtered water, many of the important minerals disappear. The easiest way to have the best glass of water you can is by adding a tiny pinch of Celtic Sea Salt in your glass. The water should not taste like salt at all so just a few grains of salt is enough. The salt easily dissolves.

 Here are some benefits by adding celtic sea salt to your water.

• Celtic Sea Salts are a prime condiment that stimulates salivation, helps to balance and replenishes all of the body's electrolytes.
• It provides renewed energy
• It gives you a high resistance to infections and bacterial diseases
• It supplies all 82 vital trace minerals to promote optimum biological function and cellular maintenance.
• It balances alkaline/acid levels
• It restores good digestion
• The natural iodine in these salts protects against radiation, atomic fallout and many other pollutants.
• It can aid in relieving allergies and skin diseases
• And overall greatly reduces toxins and to help prevent ill-health
• Properly stored, salt keeps virtually indefinitely. 
• If you are pregnant, Celtic Sea Salt is your optimal choice and a necessity. Especially if you are having swollen feet or hands during pregnancy. You would think that by adding salt you will become more swollen -- but that is completely false! Instead, you are doing the opposite for your body, flushing toxins out and regulate your water level which will decrease your swelling.

Important! Add ONLY Celtic Sea Salt -- NOT regular table salt. Regular table salt lack nutrition and is highly processed.
So go to your grocery store today and buy your Celtic Sea Salt (Whole Foods and Trader Joe's have great option. BeachFit Moms recommends this brand (Celtic Sea Salt®):

Celtic Sea Salt® Brand sea salts are authentic, unprocessed whole salts from one of the most pristine coastal regions of France and are certified by Europe’s Nature et Progrès to follow their requirements insuring that they are free of pesticides, herbicides and harmful chemicals.  Celtic Sea Salt® is also certified Kosher by the Atlanta Kashruth Commission and by Beth Din de Lyon et de la Région. The production and distribution of Celtic Sea Salt® occurs in our organically certified facility.

Pamper Yourself During Your Pregnancy!

Discovering that you are pregnant will turn your life upside down, and while you focus on the new life which is developing in side your womb, you may also begin to realize that you needs are slowly starting to recede into nothingness. While some women may start to feel guilty about wanting to have their own feelings and needs met at this time, the good new is that you shouldn't! It is possibly one of the most documented facts that this is exactly the time when your every need, SHOULD be met. Did you know that studies show that having only 10 to 20 minutes a day just for yourself will not only help relieve your stress, but it will also help ensure your baby is happier and healthier as well.

6 Steps To Being Pampered During Pregnancy

1. Have a lavender foot soak. Fill a small plastic basin with warm water to which you add up to 5 drops of essential oil of lavender. Soak both of your feet for about 10 minutes.
2. If your toes are feeling a little sore, then you will enjoy this one. Place a 16-ounce soda bottle with water and put it in the freezer. Once it is frozen, place the bottle on the floor and roll your foot back and forth over the bottle to relieve aches.
3. Take an aroma therapy bath. Draw a nice comfortable bath, with a temp of no more than 100Deg F, and place 2 drops each of oil of neroli, lavendar and lemon, with 6 teaspoons of apricot kernel or sweet almond oil. Set out some candles, and just relax!
4. Cat Nap! Dust your pillow with French or English lavendar, and you may find that your cat naps become more refreshing than before.
5. Reduce Stretch Marks! Now, by pampering yourself a little you can also help to reduce stretch marks. Try soaking a wash cloth in warm milk, and gently apply to your stomach. Keep this up for around 15 minutes, and finish off a rich moisturizer.
6. Dry pregnancy skin. You will want to try this if you suffer from dry pregnancy skin. Mix 1 teaspoon of honey with 1 teaspoon of vegetable oil and 1 teaspoon of lemon juice. Rub in your hands, elbows, heels, and anywhere that feels dry. Leave on for ten minutes, and then simply rinse with warm water.
So, after these really great pamper tips, you will more than likely be left feeling refreshed, and full of energy again!

Chiropractic care during pregnancy.

Why should I have chiropractic care during pregnancy?

During pregnancy, there are several physiological and endocrinological changes that occur in preparation for creating the environment for the developing baby. The following changes could result in a misaligned spine or joints:

• Protruding abdomen and increased back curve
• Pelvic changes
• Postural adaptations

Establishing pelvic balance and alignment is another reason to obtain chiropractic care during pregnancy. When the pelvis is misaligned it may reduce the amount of room available for the developing baby. This restriction is called intrauterine constraint. A misaligned pelvis may also make it difficult for the baby to get into the best possible position for delivery. The nervous system is the master communication system to all the body systems including the reproductive system. Keeping the spine aligned helps the entire body work more effectively. 

What are the benefits of chiropractic care during pregnancy?

Chiropractic care during pregnancy can provide benefits for women who are pregnant. Potential benefits of chiropractic care during pregnancy include:

• Maintaining a healthier pregnancy
• Controlling symptoms of nausea
• Reducing the time of labor and delivery
• Relieving back, neck or joint pain
• Prevent a potential cesarean delivery

Located inside of Beach Fitness & Wellness Center, Full Circle Chiropractic has everything you need to achieve your health and wellness goals. Natalie M. King D.C. is a graduate of Cleveland Chiropractic of Los Angeles and is a member of the International Pediatric Chiropractic Association.  She enjoys working with pregnant women and children as well as treating patients of all ages. Dr King Wilson is Webster Certified.

For more information about chiropractic care contact Dr. Natalie King Wilson:
FullCircleChiropractic@gmail.com
or
(562) 665.1479