4 Pre-Postnatal lessons from Lina Midla of Form+Function
Lessons from Lina Midla
Lina Midla - Owner and personal trainer at Lina Midla Fitness and Wellness
2-Time Mom, Women's Functional Fitness Trainer, & Certified Pre-Post Natal Corrective Exercise Specialist
I remember this moment vividly. I was standing in my kitchen, looking out the window. My 2-month old daughter was asleep in the pack-n-play across the room. I was sipping a cup of tea and I was panicking. You see, I felt fat. I felt tired. I didn't feel like myself. I didn't feel comfortable in my skin. As I looked out the window, I was panicking. I started scanning through all the things I knew to do to lose weight:
Reducing Carbs - nope, couldn't do that because I was nursing and needed it for my supply + energy
Reducing Calories - also no for the same reasons
HIIT training - nope, don't have the energy AND my body isn't strong enough for explosive movement
Lifting HEAVY weights - nope my core and pelvic floor and glutes didn't have enough strength and stamina
So in that moment I felt demoralized and powerless. How could I feel like myself again if I couldn't use any of the tools I knew to be myself again?And that's when I took a deep breath and treated myself, just like I treat all of my pre-post natal clients. I told myself that I could spend these early baby days unhappy in my body, or I could lean in and enjoy this special time I had with the new life I created. I reassured myself that I had all these tools for "losing weight" but none of them work appropriate right now - but when it was time, I knew I had them in my back pocket. I decided to focus NOT on intensity and sweat and metabolic conditioning - but on step-by-step building back my strength so that when I started sleeping again, when my glutes and core felt SOLID, when I had energy and stamina again - I'd be able to drive forward into my new, best self.
I share this story, because I 100% understand the desire to be the before-baby self again. Heck, your doc tells you at 6-weeks you're ready to be yourself again. But that's not the whole truth. In pregnancy we change. A lot. In postpartum the stress/physical demands on the body are great. You are NOT the same person you were pre-conception, and expecting to snap your fingers and be her again is unrealistic and counter-productive.
So as a mom of two, a CERTIFIED functional fitness trainer and pre/post natal corrective exercise specialist who's worked with dozens of women in this special life stage - I want to share with you what to beware of when beginning your postpartum fitness journey.
Beware the trainer who has had kids and thinks that makes them an expert at training pre/post natal.I can't even begin to tell you how many cringe-worthy training sessions i've witnessed with trainers who believe their n=1 experience of having kids was enough education to guide other women during this special life stage. Having a kid does NOT make you an expert in helping a woman recover from having one! The fact is, training a pregnant or postpartum mama is NOT like training any other client - and having your own kids isn't a certification in training others. Look for a trainer who has credentials and education in working with pre/post natal women. There is A LOT of nuance and the fact is, if not done correctly, you can be doing a lot more damage than good. You want to be sure that the trainer takes you through an assessment, is aware of pelvic floor vulnerabilities, and understands how to truly build core and glute strength. Bonus points if they are willing to work with your physical therapist or have one that they consult with regularly!
Steer clear of programs preying on your body insecurities.I know many of us are dying to get back to intensity and feeling strong and like our old selves. To shed the weight and look like a celebrity post-child. But take a deep breath. Postpartum is truly a short window of time, and if we don't create a true foundation of strength, you are setting yourself up for aches, pains, potential issues with prolapse, incontinence, core instability, and chronic back pain to name a few. When looking for a group program postpartum, be wary of any training that incorporates plyometrics (jumping), long bouts of planking, push-ups, crunches, running, throwing the body around, heavy liftings. Also - understand the educational background of the person teaching the class or who created the program being taught. Are modifications offered? No matter how easy your pregnancy, delivery, and recovery feels - your body has still gone through TRAUMA and proper rehabilitation is necessary if your goal is to feel awesome in your body longterm.
Incontinence & Pain NOT normal!Listen there is a difference between "common" and "normal." You DO NOT have to put up with peeing yourself whenever your legs open, or you cough/sneeze/laugh or jump. You don't have to deal with painful sex. In fact, that means that something is wrong and needs to be addressed. One of the most important things you can do for your well-being is not to ignore any pain or symptoms of any kind. Before working with any new clients I always ask about incontinence and pain. These things must be addressed with physical therapy in order for truly healthy strength gains to be made.
Watch out for belly doming. One of the most common postpartum symptoms I see in women (including myself) is the inability to maintain proper intra-abdominal pressure. There are a bunch of reasons for this, but NOTHING you do - whether it's getting out of bed, pulling-up your leggings, or ANY exercise should include the doming of your abs. If you notice that the simplest actions like getting out of bed, pulling on your pants creates a football like/alien shape along the vertical line of your belly - enlist a physical therapist ASAP! If you notice this doming when performing ANY exercises, stop doing those exercises and regress them until no doming occurs.
In closing, I want to remind you mama, that you are unique. Don't compare your postpartum to ANYONE else's. Listen to your body. Enjoy this precious and fleeting time, and focus your self-care on building the foundations of real strength. You can always diet later, you can always HIIT train later, but all of your future efforts will be so much more fruitful if you focus on truly caring for yourself now.
Begin with breath work, proper core activation techniques, glute work, not just kegels but exercises that properly strengthen (AND RELAX!) your pelvic floor. When beginning to exercise again, incorporate movements that train the body how to move again without placing unnecessary pressure on your pelvic floor and core. Getting the right recovery and strength-building system is critical to your postpartum strength success. Take your time, and enlist the help of wellness providers who can help you REHAB properly, and set a plan of action that meets you where YOU are at, to build back stronger in the safest way possible.
Lina Midla is Owner and Trainer of Lina Midla Fitness and Wellness
Lina is a personal trainer who coaches women in every life stage with a speciality in helping pregnant and postpartum clients create real strength for their real lives. She has a variety of training options available to ensure that you can find your perfect fit. You can work with her virtually as well as in person so don’t worry if you live elsewhere. You can still work with Lina from afar!
Lina can be reached at (847) 514-3773 or here