Why Work with A Pre/Postnatal Exercise Physiologist
1. Strengthening Your Core
Teaching these women important skills centered around enhancing their breathing strategy and movement skills in an effort to better manage the pressure in the abdomen especially as the belly grows through pregnancy so that they are set up for the lowest possible risk for common pressure-induced postpartum-related symptoms in the long-term such as diastasis recti (DR), pelvic organ prolapse (POP), incontinence (SUI/IUI).
3. Strength Training for Demands of Motherhood
We prepare for the functional and practical demands of your day-to-day as a mom. We strive to create as much functional strength as possible so that she can carry the car seat with her sleepy newborn nestled up in it with ease. So that she can be holding her new babe or toddler and get off the floor onto her feet. So that she can repeatedly reach over the crib to put the little one down for a nap without feeling strain in her low back. And most importantly, so she can get back to the activities that she loves postpartum be that running, dancing, attending fitness classes, you name it.
2. Prenatal Pain Management
Managing common physical and mental discomforts experienced during their pregnancy (often on a day-to-day or week-by-week basis as the body changes quickly) such as SI pain, sciatica, round ligament pain, pelvic floor heaviness or tension, upper and lower back pain/discomfort, and pelvic girdle pain like pubic symphysis commonly described as “fire crotch”.
4. Training for Labor & Birth
When we are approaching the third trimester, we gear up and “practice for the big game” so to speak. We practice breathing strategies to assist in coping with labor waves/contractions, birthing positions, and even preparing physical endurance by replicating the work-to-rest ratio of what labor will be like (we call it LIIT training or Labor Intensity Interval Training similar to HIIT training).
5. Reconnecting to your Core Postpartum
Your core muscles, including your pelvic floor, abdominal muscles, and back muscles, undergo significant changes during pregnancy and childbirth. You will learn safe and effective exercises to strengthen and engage these muscles, improve posture, and reduce the risk of common postpartum issues such as diastasis recti and incontinence. By taking the time to reconnect with your core, you can feel stronger, more confident, and better equipped to tackle the demands of motherhood.
6. Safely Returning to Activities you Love Postpartum
You will develop a personalized plan that gradually reintroduces physical activity, taking into account your individual needs and goals. This may include exercises to improve core strength, flexibility, and cardiovascular fitness, as well as modifications for breastfeeding, pelvic floor health, and other postpartum considerations. By taking a safe and gradual approach, you can enjoy the benefits of physical activity while minimizing the risk of injury or setbacks.
"I went into the birth of my baby feeling prepared, strong, and confident not just physically but also mentally and spiritually. Karissa was such a huge source of support for me, one that added to the beauty of my experience. So it was a no-brainer for me to continue working with her post partum and beyond. She’s fun and approachable. She keeps it appropriately challenging but cheers you on with loads of encouragement. She listens deeply and takes the time to understand your needs both physically and mentally. She really, truly cares about helping women live their best lives. I remember telling her while I was pregnant that I wish every pregnant woman had the chance to work with her."
"As we continued virtual weekly meetings, I learned multiple different breathing techniques, pelvic floor and total body strength exercises. After two births that were low intervention but still not what I wanted, having Karissa as a doula and trainer for my third was exactly what I needed. She is a true expert and blessing in the pre/postnatal space."
"I started working with Karissa a little over a year ago, not long after having my first baby. I was out of shape and intimidated about getting back into a routine. Over the last year, I’ve had lots of ups and downs as a new mom and Karissa always knows just what I need in a session. She really thinks about clients as a holistic person, knowing when to dial up a physical challenge or when to take a few minutes to talk about mental health and self care. Plus, her virtual availability and flexible schedule make it easy to stick to a routine. My life is better with Karissa in it - I’m stronger, healthier, happier, and I’m so grateful for her help and expertise."
Karissa is so much more than a pre/postnatal trainer. She is incredibly passionate about women’s health, helping women understand their bodies, and empowering them with knowledge and tools to help them live healthy, full lives. This starts with Karissa’s extensive experience in guiding women on their fitness journeys through pregnancy and postpartum. Throughout my pregnancy, she challenged me physically in ways that were safe and appropriate for where I was at in my pregnancy. She is a living encyclopedia of the female anatomy and she helped me manage any pain or discomfort I experienced while pregnant. Her help was invaluable in relieving hip pain that kept me awake at night. And she helped me prepare my body for the giant task of giving birth. But her support throughout my pregnancy extended far beyond fitness.
"Karissa is the trainer I always wanted but didn’t think existed. She’s tough but empathetic, extremely knowledgeable but also approachable, and she’s effectively changed my approach to exercise for the better. I started working with Karissa a little over a year ago, not long after having my first baby. I was out of shape and intimidated about getting back into a routine. Over the last year, I’ve had lots of ups and downs as a new mom and Karissa always knows just what I need in a session. She really thinks about clients as a holistic person, knowing when to dial up a physical challenge or when to take a few minutes to talk about mental health and self care."
OUR CLIENTS REPORT
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90%
report no diastasis recti
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95%
feel stronger and happier
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72%
have an easier labor
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80%
report less pain
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