Yes, Pregnant Women Should Workout with Stephanie Paplinskie
Yes, it is 100% beneficial for women to be physically active during pregnancy and that can be anything from walking to participating in different types of classes or resistance training with modifications and restrictions taken into consideration. – Stephanie Paplinskie
There’s a lot of misinformation out there when it comes to whether or not women can exercise while pregnant so this week, we are happy to bring on Founder of StrongHer Fitness, Pre/Postnatal Fitness Coach, International College Lecturer, Stephanie Paplinskie CSCS, to set the record straight.
Spoiler alert! Yes, you can exercise while pregnant BUT there are some important things you need to know about first as a soon-to-be mom or if you would like to start a family someday.
In this episode, Stephanie and I covered a range of important topics including:
- How she and her team helped to revise the 2019 Canadian Guideline for Physical Activity throughout Pregnancy
- What lifting and resistance guidelines you can follow in addition to your aerobic training.
- Common modifications women make when lifting weights while pregnant.
- What your fitness focus should look like after giving birth including seeing a Pelvic Floor Physio.
- The importance of the pelvic floor, what it is plus what a prolapse is and when it can happen during or after pregnancy.
- The Bradley Method® of Natural Childbirth and their experience of it with their daughter, Charlie and the importance of increasing protein intake.
We hope you enjoy this episode! There’s so much great information packed in it you may want to tune in again!
About Stephanie Paplinskie
Stephanie Paplinskie is a prenatal and postpartum fitness specialist who specializes in resistance training during and after pregnancy. She teaches part-time at Western University and Fanshawe College while pursuing a Ph.D. in the Exercise and Pregnancy Lab at Western University under world-renowned pregnancy researcher Dr. Michelle Mottola.
Stephanie is an International Lecturer (German Sports University), business owner (StrongHer Fitness), Certified Strength and Conditioning Specialist (NSCA), television personality (Rogers TV), and keynote speaker. She has been featured in Shape, Strong Fitness Magazine, Inside Fitness Magazine, among others.
StrongHer FIT PREGNANCY – Second Trimester Exercise Modifications with Stephanie Paplinskie
Claim Your FREE Bacon + $10 Off
With Our Sponsor – ButcherBox
That’s right! By listening to the Open Sky Fitness Podcast, you get the chance to get a free order of bacon plus $10 off your first ButcherBox purchase!!
ButcherBox delivers 100% grass-fed beef, free-range organic chicken, and heritage breed pork directly to your door. Think of them as the neighborhood butcher for modern America.
Introducing: The Official Coffee Diet Group
What is The Official Coffee Diet Group? It’s a group in which I’m going to share how you can get started with The Official Coffee Diet, transform your lifestyle, lose weight, roast your own coffee beans, and start feeling great!
Let Us Coach You On The Podcast!
Come on the podcast and let us be your coach for an hour on the show!
We talked about this a while back but we want you, the listener, to be a guest on our show by allowing us to be your personal coaches for a 1-hour call. Your call will be featured as an actual episode on our podcast but can always keep your identity hidden by changing your name because we know that our health is everything and some things we’d like to keep to ourselves.
Here’s how you sign up:
- Go to https://openskyfitness.com/contact/
- Fill out your name, email address, and message
- In your message, please include:
- Your goals
- What obstacles you believe are standing in your way
- Your expectations and how you think Devon and Rob can help you
What You’ll Hear on This Episode
00:00 Open Sky Fitness Introduction
1:15 Opening comments with Rob and Devon
2:00 Today’s topic: working out while pregnant.
5:00 About Stephanie and how she came interested in understanding how women can work out while pregnant.
9:00 What so much of society misunderstands about the benefits of working out while pregnant.
10:00 How she and her team helped to revise the 2019 Canadian Guideline for Physical Activity throughout Pregnancy
11:00 What lifting and resistance guidelines you can follow in addition to your aerobic training.
12:00 Common modifications women make when lifting weights while pregnant.
13:35 What workouts are best to avoid including HIIT exercises which quickly elevate the heart rate.
16:00 Is it safe to do core strength exercises like crunches?
18:30 What exercises to do post-partum especially for your core and how to prevent injury.
20:00 Why periodization and progressive overload are the two key principles that you want to utilize.
20:40 What your fitness focus should look like after giving birth including seeing a Pelvic Floor Physio.
23:00 The importance of the pelvic floor, what it is plus what a prolapse is and when it can happen during or after pregnancy.
26:50 How do you know if you’re not ready for jumping exercises like burpees, jumping jacks, or jump rope.
28:30 The difference between whether you can and should do an exercise.
29:40 How she works with clients who are experiencing a lot of mental shifts and are extremely concerned about their weight gain and need should focus on eating twice as healthy.
32:30 The Bradley Method® of Natural Childbirth and their experience of it with their daughter, Charlie and the importance of increasing protein intake.
34:30 Her nutrition advice and how to avoid cravings that lead to consuming an excess amount of carbohydrates.
36:50 Miscarriages and how to approach recovery from it through fitness, talking about it, and letting yourself go through the stages of grief.
39:10 The biggest questions and concerns that come up while coaching and at international speaking events.
43:30 DNA blueprinting and how the decisions a woman will make while pregnant can impact not only her child but her grandchild as well.
50:00 Her recommendations for doing your own online research for more on working out while pregnant.
51:40 How to get trained for your baby’s delivery and post-partum recovery.
58:00 Internal temperature while a woman works out or is in a sauna and how that can impact the baby.
1:02:00 What workouts an early-stage pregnant woman can begin to do now if she’s never worked out before.
1:05:00 Workouts pregnant woman can do throughout different stages of pregnancy.
1:14:150 Closing comments with Rob and Devon
1:18:00 Open Sky Fitness Closing
RESOURCES MENTIONED DURING THE SHOW:
- Leave us an iTunes review
- Subscribe to our podcast and take your health to the next level!
- Join The Open Sky Fitness Podcast Group on Facebook
- Learn more about the Sky Fit Challenge
- Clean up your diet with our 7 Day Paleo Reset
- Contact Rob and Devon to apply for One-On-One Coaching Sessions
- Learn more about our new sponsor – ButcherBox
- Check out our other latest podcast episodes:
- Learn more about Stephanie’s Core Restore Program
- Find out more about The Bradley Method® of Natural Childbirth
- Read the recommended articles and online sources:
Connect with Stephanie Paplinskie via:
JOIN THE SKY FIT CHALLENGE!
CLICK HERE TO LEARN MORE
The challenge consists of:
- 8 Weeks of Equipment Free Bodyweight Workouts in 20 minutes or less. (No gym membership required)
- SIMPLE Whole Food Meal Plan w/Tasty Recipe Cookbook Featuring 60+ recipes!
- Foolproof Schedule so you know EXACTLY what you’re supposed to do every day.
- Access to our New Private Facebook Group – Sky Fit Challenge Group to share your progress with everyone as well as receive support and be held accountable.
Do The FREE 7 Day Paleo Rest
Simply go to 7DayPaleoReset.com to sign up now
One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That’s why we’re allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It’s all done via Facebook so no annoying emails that will fill up your inbox.
As part of the 7 Day Paleo Reset, we will provide you with:
- Introduction to what the Paleo Diet is all about
- 7 Day guide to easy Paleo recipes
- What batch cooking is and how to incorporate that into your lifestyle
- Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle.
- How to make an impact on your life and life a life full of wellness.
Look Out For Our Upcoming
Throw Back Thursday Podcast Episodes!
We’ll be releasing new podcasts episodes on Thursdays that discuss previous episodes we’ve done, but we need your help! Go to the Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic.
We won’t just be regurgitating the same information over again. Since we began this podcast, there’s so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we’ll really just be going deeper into your favorite topics!
Join The Open Sky Fitness Podcast Group!
That’s right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic about finding a healthier you. Check it out!
Start Building Your Own Workouts and Meal Plan!
Click To Download Home Workout Templates or text the word, “lifting,” to 33444 to download the templates.
Have a Question or Review for Rob or Devon?
We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at firstname.lastname@example.org or Devon at email@example.com or you can also leave us a review at http://reviewourpodcast.com ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link
Get Fit with Free Downloads!
Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com
Support This Podcast
To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW! Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them.
Contact our amazing sound engineer Ryan? Send him an e-mail here: firstname.lastname@example.org
Thanks for Listening!
Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below!
If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post.
Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.”
And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free!
Thanks for listening/reading Episode 269 -Yes, Pregnant Women Should Workout with Stephanie Paplinskie! We hope you have gained more knowledge on how to be a healthier you.