15. How to get back into shape after having a baby with Michelle, Founder of ReBalance & prenatal/postnatal fitness specialist
Getting back into shape
Michelle talks to me about all things fitness and exercise. Our bodies change drastically during pregnancy and have a lot of healing to do after birth, ReBalance has been designed by Michelle and her team to support women through the process of getting back into shape. She shares what to focus on after birth and what to do during pregnancy to stay fit without harming your body or growing baby.
Season 1 Ep 15
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hi mama you’re listening to the mama
00:05
podcast it’s Sumayya here the co-founder
00:08
of mama
00:09
ME app, Mama ME is the first app to
00:12
exclusively connect mothers across the
00:14
middle east
00:15
connect with like-minded mamas and
00:17
create lifelong friendships
00:19
at mama we are all about connecting
00:21
mamas to empower women
00:23
so let’s join together and make this
00:25
mission a reality
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so this week i’m talking to the
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wonderful Michelle who
00:30
is the founder of rebalance i actually
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started the rebalance blast
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this week with them so it started on
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sunday and i’m telling you my body
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is aching it’s working so well
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in today’s episode though we talk all
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about what rebalance is
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how it helps postpartum mums and how
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they
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help moms get back into shape and what
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they can do to support moms during their
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fitness journey
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hi michelle thank you so much for
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joining me and thank you for coming to
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speak to me on the mama podcast
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oh thank you so much for having me um
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it’s really exciting and nice to be able
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to have a chat with
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um your listeners as well yeah i’m so
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excited to speak to you because
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for me fitness especially before i gave
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birth and the first year after i gave
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birth is a big big aspect of my life
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um of integrating it into becoming a mom
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so i’m really excited to learn more
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about from the other
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perspective from someone who actually is
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into fitness and like delivering that to
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moms
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um so yeah i’m really excited to hear
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what you have to share about that
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and before we start i think it’d be
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great way to start just by explaining
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what rebalances
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um what you do and how you manage to get
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to
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sort of building rebalance and so
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rebalance is
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um well the name says a lot actually
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and so rebalance is all about helping
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and moms to be
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and new moms find balance and
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i mean becoming a new mom is probably
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the most unbalanced time and that you’ll
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feel both
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mentally and physically and so for me
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that was the kind of big idea behind it
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was the fact that we were helping women
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find
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balance both physically and mentally and
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from a mental perspective we built up a
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really really nice community for the
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moms
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um and then physically um we we
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obviously do
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like strength based style training and
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we also do things like pilates as well
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and but really trying to um build up an
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overall strength
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so that you’re balanced and so that your
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whole body is balanced
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and and effectively that will cause
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less injury and for mums but we can
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delve deeper into those kind of things
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later on
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and so for us it was just about and this
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idea of helping women just
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physically and mentally and we do
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everything from
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prenatal classes and strength and also
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pilates
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and postnatal classes as well once again
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strength and pilates
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and before the lockdown we did some
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really fun classes
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and called carry babyfit and trx babyfit
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where actually you held your baby and
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because we just kind of
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although we have an amazing we had an
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amazing service where we looked after
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the babies
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we did find that a lot of those moms
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actually wanted to kind of hold their
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babies and
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and incorporate them into the exercises
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so for post native we had baby wearing
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and non baby wearing classes
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and and then once you have kind of
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finished your postnatal journey or we
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felt that you were strong enough to
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progress
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you then went on to um a thing called
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the rebalance blast
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and it’s effectively a blast like we
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blast you
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and but we 100 take into consideration
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that you have had a baby and you know
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you still might have abdominal
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separation
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so we will always um offer those
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alternatives
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um and also offer like a low impact
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option
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for every exercise so it’s really that
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kind of like
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start as soon as you get pregnant come
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along you don’t have to wait 12 weeks um
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but if you feel more comfortable you do
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so it’s that kind of
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as soon as you get pregnant all the way
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through and when we say all the way
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through
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we mean all the way through i want to
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see you
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at 39 weeks and i want to be able to
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help you with your optimal fetal
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positioning
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everything and get you ready for like
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labor and birth effectively
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and then after that we’ll still be in
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touch with you but it’s that kind of
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like six weeks period where no one knows
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what to do and
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but we can give you advice and tips on
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what you can do during that period
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after your six week checkup you go to
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your physio and then you commence our
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classes and that might commence with
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kind of you can start with some pilates
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and then progress into our circuits and
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then move on to the blast
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but everyone is individual and
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everyone’s recovery is very different
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and that’s effectively what we do and
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it’s all done on
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zoom at the moment and but we are
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looking to do more outdoor classes soon
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so i hope that sums it up and gives you
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the answer to what rebalance does
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yeah i mean that you’ve definitely
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explained what rebalance does and we’ll
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go into how you set up rebalance and why
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you set up what sort of encouraged you
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to set up rebalance in a second
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but what i love about rebalance is that
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you take everything into consideration
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so you do have a physio on like
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as part of the team and you know you
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think about all of those things as well
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which i think
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i didn’t realize that i mean i
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personally did have a physio checkup
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after i gave
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birth but i i have a lot of friends that
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didn’t
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sort of understand the importance of
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having your body checked before you went
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back into exercise and i think that’s
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great that rebalance
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so that’s what you guys do offer that
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you offer the whole package so you don’t
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have to worry about all the little
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things
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yeah and um and and just that point on
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seeing a physio
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i mean it’s so important to go see a
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physiotherapist after you’ve had a baby
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you know we get so many ladies that come
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in and say i had my six week checkup i’m
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ready to go
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and that doesn’t mean you know go out
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and run a marathon
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it means like come to us
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or or you know actually before you even
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come to us go see a physio
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because your gynecologist hasn’t done
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all of the checks that a physiotherapist
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will will do and if you come to us with
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all of that information we can liaise
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with the physio and actually work with
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you better
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in a group class setting and
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so so it’s incredibly important to go
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see a physiotherapist
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and on top of that and you know some
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ladies
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are not even able to come into a group
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class setting you know they need to do
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one-to-one training before
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they even start and a lot of these
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ladies they don’t
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know that they’ve got an issue until
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months down the line where they have
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this chronic back pain
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and suddenly potentially notice a
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bulging in their tummy and they have
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like this huge abdominal separation had
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no idea that they had it
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and you know ladies like that they need
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to have this kind of one-to-one training
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rather than going into a group setting
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so with the physio she can tell us you
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know
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what to do with that person whether it’s
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one-to-one or whether it’s a group
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setting
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and we can kind of work with that person
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and to build them
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up to where they want to get to so it’s
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even though we take
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we do do group classes it’s very much on
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a one-to-one and level basis and we know
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all of our clients inside out that’s
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that’s great to know that’s incredible
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so does that mean
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like sort of your post-partum you’re
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kind of like oh your graduated rebalance
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um to be honest if you’ve done if
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if you have done nothing like absolutely
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nothing
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and you just came to us and you were
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like oh you know i want to do these
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rebalance blast challenges
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i would ask you all the same questions i
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would say you know how’s your pelvic
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floor we’d ask
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several questions about kind of
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different things when you cough when you
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sneeze your urgency to go to the
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bathroom so
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because if you’re someone who hasn’t
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done anything for a year
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you could still be the same as someone
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who’s six weeks post natal you could
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have a really weak pelvic floor and
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you’ve done nothing about it
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you could still have um quite a bit of
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um
08:23
abdominal separation which isn’t
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functioning because it’s all about its
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function it’s not about the size it’s
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about how it functions
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so like even though you might be a year
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you might actually be best to go into
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our post-single circuits or go into a
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postnatal
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class for a couple of months and then
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progress through
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that makes sense so really if you’ve
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not done much exercise and you want to
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kind of get back into it then the first
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point
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is to actually look into something like
08:50
rebalance and see if it’s
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yeah i mean like and the other thing is
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to remember is that like as mums
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you’re moving all the time like so we
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talk about functional movements you know
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and especially if you say for instance
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you have a one-year-old you’re picking
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up your baby
09:06
you’re rocking your baby to sleep for
09:07
hours on end we’ve all done that
09:10
you know you’re patting your baby’s bum
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in the cot
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you know you’re leaning over all of
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these things are actually strengthening
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your muscles so
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never feel that you’ve done nothing
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because believe me you’ve done a lot
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already and so it
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you know you might be strong enough to
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be able to go into the class into into
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into a deeper progression class which
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might be the rebalance blast
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or alternatively as i said it might mean
09:35
that you need to
09:36
go back to postnatal so it would really
09:39
be like an assessment
09:40
um on our part to see where it’s where
09:42
where is best suited for you
09:45
and what made you set up rebalance what
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actually
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what what was it for you that made you
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think that this is what’s needed
09:52
it well it goes back a little bit and so
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i i got into this business and because i
09:59
used
10:00
when i was pregnant with my daughter
10:01
freya so i’ve got three kids um
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oscar freya and beatrix and freya it’s
10:07
just about to turn
10:08
three and when i was pregnant i wasn’t
10:10
actually pregnant
10:11
but i was going to do a review for a
10:13
prenatal class
10:15
and i was like oh this is really good oh
10:17
this is interesting i thought they only
10:18
did kind of
10:19
uh pilates and yoga for prenatal
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and um so i went to this gym in jlt and
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it was i was like this is
10:27
amazing and a week later lo and behold i
10:29
was actually pregnant so i joined the
10:31
classes at four weeks
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i’m pregnant so i joined these classes
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of this prenatal strength style training
10:39
and which included elements of cardio
10:41
and included elements of
10:42
um prenatal strength and it was all done
10:45
with these um
10:47
biokinesis and also pre and postnatal
10:49
trainers and these girls were amazing
10:51
they were really really good and i was
10:53
just in awe of them of their knowledge
10:55
and their expertise bearing in mind i’d
10:56
never
10:57
like really step foot in in like a
11:01
macho kind of gym thing i did a few like
11:03
boot camps back in london and the likes
11:05
you know on on clapham common
11:07
and but i hadn’t done anything like this
11:10
before that was so
11:11
specific and i had done none of that for
11:14
my
11:14
uh son oscar so um this was really
11:18
starting from week four pregnancy i
11:20
might as well have just walked in with
11:21
the pregnancy test stick and
11:24
so i really started from week four all
11:26
the way through
11:27
and the biggest thing for me in this
11:31
that got me into this was um
11:34
how it made me feel you know i felt so
11:37
much stronger
11:38
and late into my second trimester and
11:41
third trimester with my son oscar i had
11:43
terrible back pain and i mean
11:45
awful you know with your first baby you
11:48
like i was like oh i’ll leave the
11:49
shopping like
11:50
to like the end of my second trimester
11:52
and then i’ll start and sure i could
11:53
barely walk like i was in
11:54
agony all the time with my lower back
11:57
and but i just wasn’t strong you know i
11:59
wasn’t doing nothing i was like just
12:01
being pregnant walking around and doing
12:03
my thing
12:04
and i think i did like the odd yoga
12:06
class i think my husband bought me like
12:08
a 10 pack of something that i might have
12:09
used a couple of classes
12:11
um so with this training
12:14
um it it was just incredible so
12:17
you know my back pain went and like
12:21
the absolute biggest thing was
12:24
um i suffer from gestational diabetes
12:27
with all of my pregnancy
12:29
and uh strength training hugely
12:33
um changes the way that your body
12:37
uses insulin so i we kind of turned
12:40
myself into a bit of a science
12:42
experiment
12:43
and so i would go in and i would do this
12:46
strength
12:46
training as such i don’t mean like
12:48
really really heavy weights or anything
12:49
like that you know it was weights that
12:51
felt good for me
12:52
um and my sugar levels just suddenly
12:56
like would not drop because they never
12:58
really drop when you’ve got gestational
12:59
diabetes you don’t suffer from
13:01
dropping levels you tend to just suffer
13:03
from higher levels
13:05
so i would just find over a long period
13:07
of time that my sugar levels were
13:09
amazing and i would go back and forth to
13:12
my endocrine to endocrinologist
13:15
and she was like you know this is
13:16
totally due to the strength training
13:18
that you’re doing so any gaps that i
13:20
used to have
13:21
where i wasn’t training my sugar levels
13:23
would shoot up
13:24
so i i and and so i just kind of just
13:27
kept going
13:28
you know like so if it wasn’t every day
13:30
it was every other day
13:32
and so that massive change that it had
13:35
from a gestational diabetes perspective
13:37
was amazing you know it was really
13:39
really incredible
13:41
but you really have to kind of like hurt
13:43
your muscles a little bit to kind of tap
13:45
into those
13:46
um insulin reserves so it was um
13:49
so that was a big thing for me was was
13:51
to really
13:52
like it was the it was the gestational
13:55
diabetes it was the lack of lower back
13:57
pain
13:58
and overall i just felt amazing and i
14:00
wanted to kind of give that back to
14:01
other
14:02
moms so so this gym that i went to i
14:04
ended up
14:05
kind of effectively becoming part of
14:07
their team
14:08
and and i went through my whole
14:11
pregnancy with them
14:12
and and then once i had the baby and i
14:15
then
14:16
kind of had this big gap of no exercise
14:18
and i was like where are moms meant to
14:20
go
14:21
when you have a baby and it’s true
14:25
you know there’s lots of classes that
14:27
you can go and you can have your baby on
14:29
the ground beside you and all this kind
14:31
of stuff but you know
14:32
with the new mom and you’re
14:33
breastfeeding like
14:35
some of the classes you end up feeding
14:37
the child the baby for half of it i
14:39
totally get that
14:40
so um we just kind of created this
14:42
really nice
14:43
thing where we had this childcare side
14:45
of things so i
14:46
became part of this team um in jlt in a
14:49
gym
14:50
we had prenatal and we had postnatal and
14:53
unfortunately that gym closed down
14:55
um and i later then started rebalance
14:59
and but started it with with the mindset
15:02
of
15:03
really kind of helping mums from a
15:06
um helping them mentally i mean like
15:09
really
15:10
starting to push more into the idea of
15:12
events
15:14
and when we do events having all the
15:16
speakers that they need
15:17
there then um from a training
15:20
perspective not
15:21
just do strength training add other
15:23
things you know
15:25
and because everyone has their own like
15:26
some people the idea of like picking up
15:28
weights and stuff isn’t
15:29
really their bag so then we incorporated
15:31
things like um
15:32
the pilates and we incorporated the baby
15:35
wearing
15:36
so we really tried to like take all of
15:38
the boxes for rebalance
15:40
and that’s kind of where i’m going and
15:42
in between all of them i had another
15:44
child
15:44
and so rebalance was actually set up
15:48
and the week that she was born which was
15:51
kind of crazy but
15:52
but but i did it and so
15:55
that’s kind of where it all began and
15:57
throughout that
15:58
i um during all of this journey um i
16:02
i became a trainer myself so i did my
16:05
level two my level three my pre and post
16:07
native training as well
16:09
and and i’ve gone on to do kind of
16:12
public floor workshops
16:14
and fashion release workshops and
16:17
and i’m just trying to continue my own
16:19
training
16:20
but what i try to do is actually try to
16:22
look in the market as some really
16:23
amazing trainers to bring them on board
16:25
as well
16:26
and because i can’t do everything at all
16:28
and there’s
16:29
so many amazing trainers out there that
16:31
can help um
16:33
and they have a lot more time than i do
16:36
to
16:36
to continue their education so for me
16:39
the most important thing is that we have
16:42
excellent trainers for our moms um and
16:45
and mums to be and just a really really
16:48
nice
16:49
community and and i drive a lot of the
16:51
kind of community aspect of things as
16:53
well
16:54
so that’s where it’s all come from um
16:57
kind of strange times at the moment with
16:59
um with the lockdown and things like
17:02
that we do a lot of stuff on zoom but
17:04
i mean we we’re we’re continuing to try
17:07
and the classes are doing really well
17:09
wow that’s like it’s so inspirational
17:12
one thing i want to ask you
17:13
is you you compared your first pregnancy
17:16
with the second pregnancy because you’re
17:17
working out
17:18
was labor any different with the second
17:19
pregnancy because you’ve been working
17:21
out throughout
17:22
um would you believe that i’ve never
17:24
gone into labor ever ever ever
17:26
oh wow and so due to the gestational
17:28
diabetes in my first pregnancy
17:31
i had to um i went in at 38 weeks
17:34
and they didn’t even want to induce me
17:36
so long story short she was like you
17:38
have to have a c-section and
17:40
it may have been the wrong decision but
17:42
you know i was naive i didn’t know any
17:44
better
17:45
so then for the second um
17:48
i ended up with the c-section again
17:52
i think i wanted a v-buck but can’t
17:54
remember why i didn’t have you know the
17:56
diabetes again
17:57
bearing in mind your diabetes gets worse
17:59
and worse as you as you have more and
18:00
more pregnancies
18:01
so with the exercise i fight it like
18:05
crazy to stay off
18:06
medication as much as i can and but you
18:09
know there’s only so much they can push
18:11
it so i think they pushed it to 40 weeks
18:13
with freya
18:14
and there was no baby coming so they
18:16
took her out
18:17
and so yes to answer your question i’ve
18:20
never had
18:21
um labor but what i will say from
18:24
a c-section um recovery perspective if i
18:29
look at my son
18:30
when i first had him no exercise
18:34
i was in agony like it was
18:37
horrendous and i felt like the recovery
18:39
took
18:40
ages i went around with lower back pain
18:43
until i was about
18:44
eight or nine months pregnant and then
18:46
like i i suppose i just naturally
18:48
started to kind of get better
18:50
second um it was a game changer
18:54
i like i was strong in my legs i was
18:57
strong in my glutes
18:58
i knew all of the muscle groups and i
19:00
was able to kind of like
19:02
stand with confidence and that’s one of
19:04
the things that i teach in my prenatal
19:06
classes
19:07
is the idea of really working these
19:10
muscle groups as much as possible for
19:12
these scenarios because
19:14
you don’t know what kind of birth you’re
19:15
going to have right
19:17
and so be prepared for everything and
19:20
your core is going to be incredibly weak
19:22
afterwards so having strong legs and
19:24
strong
19:24
arms will be able to really support you
19:27
as you
19:27
as you stand and so recovery wise
19:31
absolute game changer and exercising in
19:34
pregnancies
19:35
versus not exercising pregnancy my
19:38
husband
19:39
was shocked and actually he was even
19:41
more shocked
19:42
with beatrix he was my last one like
19:44
within a couple of hours i was in the
19:46
bathroom put
19:47
makeup on for whatever reason don’t know
19:49
why instagram
19:50
obviously um and
19:54
but he was like what like i just can’t
19:56
get over this and i was just like
19:58
walking around doing my thing so it was
20:00
um yeah it’s
20:01
total total and utter game changer and
20:04
but you know you still very much need
20:06
the recovery
20:07
you don’t want to move too quickly i
20:09
love that because i mean i get
20:10
asked all the time how labor was so
20:13
quick for me
20:14
and i honestly put it down
20:17
a lot of it down to the fact that i was
20:20
working out throughout the whole of
20:21
pregnancy and i did
20:22
i mean i was into strength training for
20:24
a while before i became pregnant and
20:26
then so was strength training throughout
20:28
pregnancy
20:28
um and i really do put it down to
20:32
being active and so that’s why i was
20:33
curious as to why whether it was
20:35
like if it’s something that you
20:36
experienced but no i mean and
20:39
to be honest like i am i recently
20:43
um asked all of the top
20:46
as many as i could and ex the top
20:48
experts look like the top gynecologists
20:51
and and like all of our kind of pelvic
20:53
floor gurus and
20:54
physiotherapists about
20:58
the importance of exercise during
20:59
pregnancy and how it can impact your
21:01
labor
21:02
um and because you know who am i to say
21:06
like how it might impact us you know
21:08
like i i i know
21:10
that it does i know that it does from
21:11
what i’ve read but like
21:13
let’s listen to the experts who were
21:15
down the end of the bed seeing these
21:16
babies pop out
21:18
and you know i’ve been working in this
21:20
industry for
21:22
four years and and works with a lot of
21:24
people who’ve done strength training in
21:25
pregnancy
21:26
and doctors have asked them afterwards
21:28
what they were doing
21:30
because they just just did incredibly
21:32
well you know like a couple of pushes
21:34
and the baby was out
21:35
we had one girl i’ll never forget she
21:38
had a water birth
21:39
and when the baby was coming and i think
21:41
she got out or something like that but
21:43
she was in a squat position
21:45
and she was like she could hold it for
21:46
so long and she was holding that squat
21:49
position and afterwards she sent us a
21:51
message and she was like
21:52
i would have never been able to hold
21:54
that position for so long if it wasn’t
21:56
for you and
21:56
we all know that it’s better much better
21:58
to birth your baby not
21:59
lying on your back so you know if if
22:02
you’re strong and you can do it in
22:04
in um in different ways like for
22:06
instance in a kind of more squat
22:07
position
22:08
and then all of these kind of having the
22:11
strong muscles will will really really
22:12
help you
22:13
so so yeah as i said um all of
22:17
the doctors were all saying it makes a
22:19
huge difference
22:20
and on top of that labor is called labor
22:22
for a reason right
22:24
it’s it’s difficult it’s hard so if
22:26
you’re fit
22:28
and you’re healthy and well fit you know
22:30
like you’ve got your
22:31
your your your fit in your heart
22:34
that’s going to help you as well
22:36
everyone can birth the baby right well
22:38
they can hopefully fingers crossed um
22:41
and if not that’s what c-sections are
22:42
there for you
22:43
um but that’s why in the in the prenatal
22:47
classes that we do you know we do cardio
22:48
as well don’t be scared
22:51
to get your heart rate up when you’re
22:53
pregnant it’s actually really really
22:54
important it’s like super important for
22:56
things like labor
22:57
and so but obviously you do it within
23:00
the means and you do it with a prenatal
23:02
trainer
23:03
and but like it’s really important
23:05
aspect to do that too
23:06
so i went through my pregnancy and then
23:09
post pregnancy the first few months so
23:11
five months of pregnancy
23:12
after i gave birth sorry in the uk so a
23:15
lot of the advice in the uk
23:16
from like midwives and doctors and
23:19
people from day one as soon as you’re
23:20
pregnant not like
23:22
there’s no advice as to like to stop
23:24
training so they
23:25
as long as you don’t do anything past
23:27
what you were able to do before you were
23:29
pregnant
23:30
like you know obviously if you’ve never
23:31
strength trained before they say don’t
23:33
go and just start strength training by
23:35
yourself you need support to do that
23:37
um but i wonder how it’s different here
23:40
because there’s so many cultures here
23:42
and in some cultures
23:43
it is normal to be advised to stop
23:46
training
23:47
or stop exercise or not lift bags um
23:51
do you know like not lift the shopping
23:52
bags etc yeah
23:54
gene my mum and and it’s funny like my
23:57
mom
23:57
i’m i’m i’ve finished giving bit or
23:59
having babies now
24:01
just to let you know just my eye and
24:04
but my mum used to always say to me and
24:06
as soon as i got pregnant now michelle
24:08
you know that you need to be very
24:10
careful when you lift boxes
24:12
and now honestly michelle your ligaments
24:14
and that’s
24:15
all that it is it’s that your ligaments
24:18
get blacks
24:19
during pregnancy okay so if you don’t
24:22
know what you’re doing
24:24
and you’re not using um your breath
24:27
to control your core and you’re not kind
24:31
of
24:32
loading properly um you could pick up a
24:35
box
24:35
incorrectly or you could pick up a
24:37
weight incorrectly and you could do
24:38
yourself a lot of damage
24:39
right that’s where it comes from so
24:42
that’s where it comes from and
24:44
you know there’s a point to it have i
24:46
ever seen
24:47
anyone like massively injure themselves
24:49
from that kind of thing no
24:50
but we would do things very very
24:53
carefully
24:53
you know and and and and everyone does
24:56
things at their own
24:58
at their own pace and like when i say
25:00
like strength
25:01
training you know like we we use
25:04
resistant bands a lot that’s not
25:06
difficult at all we use elements of
25:07
pilates in our classes a lot because
25:09
breath is incredibly important
25:12
and we use weights like 2kg
25:15
you know i’m talking for someone you
25:16
know it’s not it’s not heavy
25:18
but actually if you hold 2kg and you do
25:20
arm circles
25:22
you’ll be killing me afterwards so um
25:25
don’t think this when people think of
25:28
strength training
25:29
they they immediately see a barbell in
25:32
their head
25:33
and they’re like oh my god like i can’t
25:35
do that like we’re not going to be doing
25:37
anything like that
25:37
okay um and not to say that you can’t um
25:42
but you don’t go directly into that kind
25:44
of exercise if you haven’t done it
25:46
before or you don’t start running
25:48
during pregnancy if you haven’t done it
25:49
before does that answer your question
25:51
but that totally makes sense
25:53
and it’s interesting because um yeah if
25:55
you’re doing it in a class setting it
25:57
makes sense to have
25:58
like a strength but load in a slightly
26:01
like
26:01
in a lighter way so 2kg is not that bad
26:04
it’s 2kgs like a kind of
26:06
beans isn’t it yes a bit more than that
26:08
yeah but
26:09
yeah not too far off but you know a lot
26:10
of our classes we use tin cans
26:12
or you use your body so you go body
26:15
weight
26:16
tin cans this is this is what this is
26:19
what’s happened since locked
26:21
and so it’s um body weight
26:24
tin cans water bottles and then it’s
26:26
like go out to the shelf and get some
26:28
weights
26:30
that’s right as the progression starts
26:33
and then do you do they kind of graduate
26:36
rebalance
26:36
is that the kind of um concept you kind
26:39
of get to a point where you’ve done
26:40
like you know all of your training you
26:41
get to a point where you’re strong
26:43
enough and then it’s like
26:45
right maybe you should move on to sort
26:46
of gym classes that are a bit more sort
26:49
of
26:51
i don’t want to use the word advanced
26:52
because it’s probably not the right word
26:54
and the right word is high impact okay
26:58
yeah so um and high impact would be the
27:01
likes of maybe an f45 class
27:04
when you’re finished like rebalance
27:06
classes for example where you’re doing
27:07
your post sales training
27:08
and then you would move up to the
27:11
rebalance blast and we’d say
27:12
like stick within if you’re not if
27:14
you’re finished your postnatal training
27:16
and you’re having
27:17
absolutely no issues at all and you
27:18
really want to progress
27:20
properly like say you want to like start
27:22
running again you want to do a half
27:24
marathon you know all of these things
27:26
are so important actually sometimes for
27:27
moms to have this bit of independence
27:30
like
27:30
minus the baby for a while sorry to say
27:33
that but it’s true
27:34
and and that’s when you should actually
27:37
go
27:37
back to your physio and see what’s going
27:40
on
27:41
and see if you’re strong enough and
27:43
you’re ready to take that next kind of
27:45
big progression and if you’re someone
27:48
that just wants to kind of keep up
27:49
exercise
27:50
then you could start things like our
27:52
rebalance blast classes where we
27:54
really kind of pick up the tempo a lot
27:56
we do add a little bit of um
27:58
higher we do add higher intensity but we
28:00
we offer a lot of um
28:02
alterations because your pelvic floor
28:04
might still be weak and that’s okay
28:06
and so we just offered the alterations
28:09
within that
28:10
and so yeah it is definitely like a
28:12
progression thing and how your body’s
28:14
coping with
28:15
and with the exercise and what you’ve
28:17
been given but we can see
28:19
in the class how people are getting
28:21
stronger in the way that you move
28:23
in the way that you squat and the way
28:25
that you lunge you know you can watch
28:27
the knees you can see how
28:28
that person is really starting to kind
28:31
of pick up strength
28:32
and so yeah and then we challenge them
28:35
and then we offer kind of
28:36
different things that they can do that’s
28:38
awesome um
28:40
so if a listener wants to find out more
28:42
about rebalance
28:44
where would they do that and how do they
28:45
contact you
28:47
so they can go on to rebalance me now on
28:50
28:51
and alternatively they can email on info
28:55
rebalancemeno.com and
28:58
and that’s kind of the two ways to do it
29:01
put all of that into the show note is
29:02
there anything
29:03
you’d like to add before we end i think
29:06
the only thing that i would say
29:08
is if there’s any time that um
29:12
if you’re a person who’s never done any
29:14
exercise and you’re like oh i’m not
29:15
really bothered about this
29:17
i totally get it we’re not trying to
29:18
push everyone to do these kind of things
29:20
but even for just your mental well-being
29:24
you’re gonna see a big difference
29:27
um in terms of how you’re feeling
29:30
mentally when you exercise
29:32
um so i would kind of even if you’re not
29:35
that keen on it
29:36
just do it even for that for that factor
29:38
and
29:39
and even if you’re like you know if
29:41
you’re not into classes or whatever just
29:42
get out and walk
29:43
steps steps are absolutely incredible
29:47
you know just walk and
29:50
and even just that will make you feel
29:52
better and
29:54
so yeah just take care of yourselves
29:56
both
29:57
mentally and physically yeah i i 100
30:00
agree with that and i love that thank
30:02
you again michelle
30:03
for making the time today i really
30:05
enjoyed our conversation i know this
30:06
will be so valuable
30:08
for listeners no worries it was lovely
30:10
to um to have a chat
30:12
and now it’s back to mummy duties i’m
30:14
sure that they’ll all wake up soon and
30:16
pick ups and all sorts
30:17
and but yeah no thank you so much and
30:20
hopefully see you
30:21
at one of our events at some point
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