Is Mommy Stroller Boot Camp Safe after having a Baby?
Article by Trina Medves, Fit4Females
This is a big debate and after 17 years in the fitness industry specializing in Women’s Fitness, being awarded the 2016 #1 Fitness Instructor Specialist in Canada with canfitpro and a Core Confidence Specialist, I can say that I take pride in getting women fit safely without injury. I am ruthless when it comes to Moms in my Stroller Fitness and Boot Camp Programs. There is a way to workout safely after having a baby.
Mommy Stroller Boot Camp, Here I come!
Let’s face it, Boot Camp sells and everyone is looking for a quick fix, especially Moms. It has been said that “Mommy and Boot Camp do not belong together”. Although I do believe that not “all Boot Camps are safe”, I disagree with that blanket statement and here is why:
- Not all Boot Camps are “bad or created equal.” Fit4Females was voted #1 because we keep Moms injury free and educate them about what is safe
- Moms will continue to search for “Boot Camp” and when they find one, they will join because they are desperate to lose the weight. Make it your mission to run the safest Boot Camp out there and get known as the expert in your area.
- Programs are popping up on and offline claiming “all exercises are safe and Boot Camp will get rid of your belly”. Be different, go above and beyond and be an expert
- It is our responsibility as Fitness Leaders to educate, strengthen and rehabilitate our postnatal clients and it is a Mom’s responsibility to find the absolute best for their recovery.
Mommy Quick Fix Weight Loss
Most moms want a quick fix and almost every Mom that hires me says “I want to lose this baby weight as soon as possible and get back into my pre pregnancy jeans. My doctor cleared me at my 6 weeks and I’m ready to go.”
Remind Moms that they just had a baby and progressing back slowly is important. Six weeks postpartum isn’t a green light to go all out. I have rehabbed tons of Moms who have spent a lot of time and work correcting their diastasis recti (abdominal separation) and pelvic floor issues. It doesn’t happen overnight but it does happen!
How to ensure Mommy Stroller Boot Camp is Safe
TIP #1 Get educated, you can never learn enough
Training the postnatal body is much different than training the average woman. Get certified and educated. Know the body and modifications needed. Bellies Inc. was an incredible course and resource for me to gain even more knowledge to my library of expertise. Refer back to their website and become an expert.
TIP #2 Be Specific and Ask Personal Questions
Know your client, ask specific questions on their intake forms regarding the date of delivery, are they peeing their pants other than when sitting on a toilet, was it a c-section or vaginal delivery, do they have back pain, are they sleeping, etc. At Fit4Females we have strict intake forms when it comes to members joining any of our Stroller Fitness or Boot Camp Programs.
TIP #3 Set Limits
We offer three types of Stroller Programs and in our Stroller Boot Camp, Moms are required to be a minimum of 12 weeks postpartum. Make no mistake, that is not a green light to go all out but this gives you more control over the classes and the Mom more time to recover.
For Moms requesting to be in class sooner, it is strongly recommended to book a Post Natal Assessment with me as a Postnatal Trainer or to see a Pelvic Floor Physiotherapist to assess for a diastasis recti and identify any pelvic floor dysfunction. This is the perfect opportunity for me to educate, give at home rehab exercises and refer out to a Pelvic Floor Physiotherapist (which I always do regardless of my findings).
Each Mom is put on strict modifications at every class. Never be afraid to refer out. Explain to them that it’s just like doing bicep curls in class but the work is to restore your pelvic floor.
TIP #4 Break Up the Classes with Visuals
Our Stroller classes are broken up visually with our Moms 0-6 months on one side and 6 months plus on the other. This allows you as the Instructor / Trainer to keep your focus on what your clients are doing, notice postural changes, identify red flags and anything you need to address.
Use this as your opportunity to correct form or offer modifications even though we are in a group fitness environment. Our Stroller Fitness Programs focus on proper breathing, core breath and lower impact moves for those Moms that need it, especially those less than 6 months postpartum.
Another big benefit is that the Moms get excited when they graduate from one side of the class to the other. It makes them feel accomplished and makes the modifications seem more important. This also takes out the competitive nature because you are able to remind the class that there are different stages of recovery at each side of your class.
It becomes something to look up to rather than having everyone mixed up and feeling bad because the Mom next to you is doing pushups and you “can’t”. At the six month mark, there are different exercises to progress towards.
TIP #5 Refer, Refer, Refer
Know when to refer and don’t be afraid to do so. The client may be upset at first but it will only make your business stronger. There are times where I have to advise a client that class is just not appropriate for them. I send them off to a pelvic floor physiotherapist and either work along side the therapist or let them do what they need to do and trust that they will come back to me. Remember to build trust and be confident in your expertise.
Boot Camp Do Not’s After Having a Baby
- Don’t start a home video workout without first getting assessed
- Don’t put on a panty liner and keep running, jumping and skipping!
- Don’t start crunching, doing burpees, planks, running, etc.!
- Don’t hire a “Fitness Trainer, Coach or Instructor” unless they have experience and are certified and specialized in postnatal fitness
- Don’t start pounding on your body
Boot Camp To Do’s After Baby
- Be patient and research the Program that you will be joining
- Do practice your deep belly breathing
- See a Pelvic Floor Physiotherapist to assess your inner lady parts
- Practice your side rolling sexy senior slide to get up from chair or bed
- Practice your core breath with Kim Vopni’s incredibly detailed video
- Ensure that the Fitness Trainers, Coaches and Instructors you hire are educated in rehabbing the postnatal body. Don’t be afraid to ask.
- Do be patient!
From one Mama to another,
Owner and Head Trainer at Fit4Females
2016 #1 Fitness Instructor Specialist with canfitpro