Wellness girl chat with us about all things exercise and training during pregnancy & postpartum! Today we are joined by Coach Jess, a NICU nurse, CF-L1 certified, and pregnancy & postpartum certified coach, and Coach Sadie, a CF-L2 and pregnancy & postpartum certified coach. They are the masterminds behind the Rebuild program here in Austin, TX, taking pregnant and postpartum women confidently through their exercise and training. We chat myths in pregnancy, how to modify exercise as your body is changing, the top things they look for during exercise in each trimester, mindset shifts as your body changes during pregnancy & postpartum, encouragement during the postpartum phase, and how to feel the best and strongest in your body when exercising during pregnancy and postpartum. This episode is wonderful for moms-to-be, new moms, and veteran moms alike! Check it out! 

Rebuild Program Website:: https://www.crossfitrenew.com/programs/rebuild 

Coach Sadie Instagram:: https://www.instagram.com/coachsadie/ 

Coach Jess Instagram:: https://www.instagram.com/coachjessicagene/ 

Websites to find certified pregnancy & postpartum coaches & trainers::

Brianna Battles P&PA:: https://thepregnantandpostpartumathlete.com/professional-network/ 

Sarah Duvall PCES:: https://www.coreexercisesolutions.com/pces-directory/

ICE Physio:: https://ptonice.com/find-a-clinician/

Thorne Website:: https://s.thorne.com/Zgk7Y

My Thorne Dispensary & Recs:: https://www.thorne.com/u/drkelsyvickdpt

Message me for 35% off your Thorne orders!

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00:00- 01:58 meet Sadie & Jess

01:59- 05:39 where does a pregnancy and postpartum coach fit into the team 

05:40- 13:21 coach jess & coach sadie’s pregnancy & postpartum journeys

13:22- 18:06 exercising during 1st and 2nd trimesters of pregnancy 

18:07- 24:52 exercising during the 3rd trimester of pregnancy 

24:53- 30:59 how to work through pregnancy body image thoughts 

31:00- 39:27 exercising postpartum 

39:28- 41:50 how to find a pregnancy & postpartum coach 

41:51- 43:25 giving flowers 

Mentioned in this episode:

Thorne Website:: https://s.thorne.com/Zgk7Y My Thorne Dispensary & Recs:: https://www.thorne.com/u/drkelsyvickdpt Message me for 35% off your Thorne orders!:: https://www.instagram.com/direct/t/17842574915346652

Grab your very own Stakt Mat & Accessories for 10% off your order while also supporting the pod! (Thank you so much!):: https://shopstakt.com/?rave=DAW65UTUF4VNG7OV

I am excited to introduce two women who are truly changing the game when it

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comes to how women feel throughout their

pregnancy and postpartum fitness journeys.

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Jess is a mom of two, a NICU nurse,

CrossFit, L one certified, and a

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pregnancy and postpartum certified coach.

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Sadie is a mom of two CrossFit L two

certified, a registered good time, and a

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pregnancy and postpartum certified coach.

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They are the geniuses behind the

Rebuild program that takes women from

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confidently training throughout pregnancy

through returning to all of their goals.

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Postpartum Coach Jess and Coach Sadie.

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Welcome to Wellness Exists, the pod.

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Thank you.

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Mm-hmm.

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What a sweet intro.

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So I have to brag on them a

little bit at first because.

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I mean they, I don't wanna make

them brag on themselves, but I'll.

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They like as a pelvic floor pt.

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I met Sadie a long time ago

and just a long time ago too.

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And we just have similar passions and

just like we align similarly with our

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goals when it comes to helping support

women throughout like all stages of

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life and as a pelvic floor pt, these

girls make my job so easy because all

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of the patients that I work with and

the clients that you guys send me are

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so well educated on their bodies on.

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How they should expect their

pregnancy training and exercise to

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go and how postpartum should go.

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It's like truly a match made in heaven

because yeah, I just, I feel like you're

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my patients that come from, you guys are

so confident in their bodies and so I.

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Just educated, like there's so much

that I don't have to teach because they

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already know about it because of you guys.

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So y'all are awesome.

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Yeah, thanks.

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Thank you.

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So a little bit of a disclaimer.

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First, we are gonna be talking

about pregnancy and postpartum.

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So if you're not in the right head

space for that right now, or it's

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in a uncomfortable topic for you, I

recommend you skip through this episode

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or there's gonna be chapters below if

you're like, you know what, I really

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don't wanna hear too much about this.

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Let me, you know, flip to this section

that I do have the mental capacity for.

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Listen to that.

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That's totally okay.

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But I do wanna provide a

little bit of a disclaimer.

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So I want to start off with talking about

where do you guys fit in the whole scheme

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of like prenatal and postpartum care?

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Sadie: So when we have clients,

I'll just say, you gave us a lot

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of compliments, but vice versa.

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When we have clients and they come in and

they're complaining about pain with sex

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or excruciating back pain, or whatever.

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Uh, the postpartum symptom

is, that's not in our scope.

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And to have you like on a dial

and, and say, I have a person.

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I know a girl, you know, and we

can, well, first of all, you come

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to them, which is even better.

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So, and in that phase of

life, they're like, what?

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She comes to my house.

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Okay.

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So getting to have that relationship just.

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Already we're like, yeah,

operating at such an elite level,

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and that makes me feel so good.

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Uh, and so vice versa, like you

get to, you know, treat them and

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then you inform us, and that makes

their program totally even better.

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So thank you.

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Thank you.

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Uh, okay.

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So to answer your question, um,

we know that like when women are

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pregnant, they get tons of care.

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It's like, you know, appointment after

appointment and service after service

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and classes and info and whatever.

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And then the second they shoot that baby

out, it's like, good luck, good to go.

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You did great.

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Mm-hmm.

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You know, see you in six

weeks and you're like, okay.

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And so what we're trying

to be is kind of that.

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Educational gap, um, especially for women

who want to either remain fit during

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their pregnancy and then get back to

their goals, like you said, postpartum.

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We are trying to bridge this gap

between your OB gives you like all

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clearance and then, you know, I

wanna run the Austin half marathon.

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Yeah.

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It's like, well okay well

how do you get there?

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Your body just went through a huge trauma.

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Let's do this rebuild program where

we can take you safely, intentionally,

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and effectively from having just

set a baby in are maid of jello

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now to can run that half marathon

in whatever your goal is gonna be.

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So we've had clients.

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Who are professional skiers.

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We've had people who've

never worked out before.

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We've had.

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Um, you know, CrossFitters, Pilates,

orange theories, like everybody,

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everybody's got different goals.

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And so what we do is they come in here

after they've had their baby and when they

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get their clearance, um, and we have a

rebuild program that rebuilds their body.

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Mm-hmm.

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Okay.

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There's no bouncing back.

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There's no snapping back.

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We're not rubber bands.

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What's the

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Kelsy: shirt?

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Uh,

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Sadie: don't, don't bounce that.

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Don't bounce back.

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Rebuild.

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Yeah.

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Um, and so, you know, we work

really closely with pelvic

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floor physical therapists.

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You know, if for some reason you're

not available, like we've got a few

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others who can see these patients

and say, Hey, so and so's got.

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Pretty, she's got a really

hypertonic pelvic floor.

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Let's not work on squeezing all the time.

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Let's work on control.

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Let's work on relaxing,

let's work on lengthening.

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And so you help us inform their program.

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Mm-hmm.

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And it's just a very

synchronous relationship.

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And the whole goal is to make sure

that these women feel cared for

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after they've just injured the most

traumatic moment of their life.

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Like whether it was a positive experience

or not, your body endured trauma period.

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Totally, totally.

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So.

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We're just trying to help bridge that

gap between having just gone through this

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life altering moment and then being like,

yeah, we should get back in the gym.

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Kelsy: Let's talk through some of

y'all's journeys, if you don't mind.

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Just like quick little bits of, okay, this

is my experience as a mom of two and all

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of the other experiences that you've had.

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Jess, we'll start with you.

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Just kind of go through why this is

one of your passions and, and what

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sort of brought you to this field.

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JEss: So I had my first baby,

um, right before Covid hit.

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And so being stuck at home with a newborn,

thankfully I had my coach and friend

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Sadie, who had just created this program.

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Client number two, client

number two, baby, right here.

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And um, so I was able to

start working through the

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program, um, remotely actually.

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And it is.

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Just helps me reclaim my body.

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Um, after feeling like I have given

literally everything to this small human.

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And I can remember distinctly sitting

in, I was getting a massage and just

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holding back tears because all I could

think over and over and over again

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was my body is no longer my own like.

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I was up all night breastfeeding.

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I was breastfeeding, and so all of

my nutrition was geared towards that.

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Everything I did was geared towards

keeping this tiny human alive, and I

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just felt so out of control and out

of sync with my body in every way.

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And so this just helped me kind of

slowly reconnect and start remembering,

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these are my muscles, , this is my body.

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And slowly start rebuilding it because it.

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God, you called it a jello body.

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And that is so true.

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Like just feeling like one of those

wacky, wavy, inflatable tube people.

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Mm-hmm.

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And so to kind of start rebuilding

and afterwards having gone through the

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program twice, after both of my kids,

truly, this is the strongest I've ever

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been because this is also the, the

most core focus I've ever done, like.

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Even being a fit person

before having kids.

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I didn't start with core functionality.

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Yeah.

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Like I would just dive into workouts

and so this was rebuilding from the

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pelvic floor up and it was just a really

incredible foundation for the rest of my.

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Training.

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Yeah.

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Yeah,

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Kelsy: totally.

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JEss: Yeah.

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Kelsy: And what about being like,

so you started off as a NICU nurse,

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talk through that journey to now

being both a NICU nurse Yeah.

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And a pregnancy and postpartum

coach, and the perspective

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that you've gained from that.

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Yeah,

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JEss: so I, my first job as a

nurse was actually as a birth

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assistant at a birthing center.

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And so midwives, um.

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Unmedicated deliveries, which I feel

like was a really just incredible time

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to see how it can all go so beautifully

and be really well thought out.

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And just a really beautiful, painful

still, but really great experience.

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And then I swung to my next job being

in the nicu, which is every intervention

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that we have as being thrown at these

moms and these babies to try and.

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Give them the best outcomes possible.

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And so just kind of seeing those

two spectrums of what women can

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go through with birth, like it

is such a unique experience for

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every single woman and uniquely

traumatizing in one way or another.

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Right.

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And um, and just really wanting

to give these women support.

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And I, when I'm working in the

nicu, I'm so focused on the baby,

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but knowing that these moms are.

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Now giving of themselves even

more so than any other mom too,

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just with having to support a

baby that's not at home with them.

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Uh, this is just one more way that

we can kind of care for these women

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and, um, help them feel supported and

regaining some of them their selves back.

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Kelsy: Totally.

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And seeing it from like,

literally birth Yeah.

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To throughout the entire process.

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So it's amazing.

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Yeah.

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Sadie, I know you've had just.

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Different experiences with baby

number one versus baby number two.

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So talk through that a little bit as

well, just on, on your, your experience.

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Yeah,

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Sadie: so being the registered good

time, um, and not the registered nurse.

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When I had my first kid, it was

all vibes, you know, I was like.

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I had her at a birthing center and I was

like, I'm not gonna look up what's scary.

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I'm just gonna trust these people.

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And, which was great for first

kid because I didn't know anything

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and I had a great experience.

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I mean, she was, I worked

out the whole time.

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She was two weeks late.

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So we had a lot of fun time together.

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Um, and then, you know, I, I

left the birthing center and

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then our lives began as parents.

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And it was important to me to get

back in the gym, but there wasn't.

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Much out there.

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I mean, this was like five, six years

ago, so there wasn't a whole lot out there

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yet that was widely known around how to

come back after you have a baby, right?

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So I was like, well, I'm a CrossFit coach.

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I got this.

213

00:09:56,371 --> 00:09:57,211

I'm just gonna go slow.

214

00:09:57,241 --> 00:10:02,191

You know, I'm gonna scale everything and

just, you know, go again off the vibes.

215

00:10:02,296 --> 00:10:02,456

Yeah.

216

00:10:02,731 --> 00:10:07,291

And so I remember the, the exact

workout, it was four months postpartum.

217

00:10:07,291 --> 00:10:09,991

I'm still, you know, nursing

and doing all the things and

218

00:10:09,991 --> 00:10:11,761

it was a calorie row workout.

219

00:10:12,421 --> 00:10:16,531

Couple it with pushups and after

I did that workout, I was like.

220

00:10:18,151 --> 00:10:18,841

My arms.

221

00:10:20,041 --> 00:10:20,101

Ow.

222

00:10:20,401 --> 00:10:22,411

And then the next day I was

like, I cannot bend them.

223

00:10:22,921 --> 00:10:24,901

And then the day after that

I was like, Jerry, I think I

224

00:10:24,901 --> 00:10:25,651

have to go to the hospital.

225

00:10:26,101 --> 00:10:26,551

I think I have Rhabdo.

226

00:10:27,271 --> 00:10:27,511

Yeah.

227

00:10:27,511 --> 00:10:29,941

Which is like everybody in CrossFit

talks about it all the time.

228

00:10:30,211 --> 00:10:30,271

Yeah.

229

00:10:30,301 --> 00:10:33,301

Which sidebar fun fact, while

I was in the hospital treating

230

00:10:33,301 --> 00:10:34,411

my rhabdo, I was like, Hey.

231

00:10:34,886 --> 00:10:35,276

Who,

232

00:10:35,276 --> 00:10:39,086

Sadie: who pray tell comes in

here the most with, with rhabdo.

233

00:10:39,086 --> 00:10:41,186

And they're like, oh

God, people who do spin.

234

00:10:41,216 --> 00:10:43,886

And I was like, yes, it's not us.

235

00:10:45,266 --> 00:10:47,276

Um, because you're CAPS anyway.

236

00:10:47,281 --> 00:10:47,966

Yeah, yeah, yeah.

237

00:10:47,966 --> 00:10:51,446

Uh, so I got Rhabdo and I was in

the hospital for a week, just, you

238

00:10:51,446 --> 00:10:54,896

know, beating myself up about how

I made, how did I get here, right?

239

00:10:54,896 --> 00:10:56,786

Like how did I make this bonehead choice?

240

00:10:57,376 --> 00:11:00,466

And so in it, like I lost my supply.

241

00:11:00,466 --> 00:11:01,456

It was like not great.

242

00:11:01,456 --> 00:11:03,046

And I was like, okay, cool.

243

00:11:03,256 --> 00:11:03,376

Ugh.

244

00:11:03,436 --> 00:11:06,316

And so then I got out of it

and I was like, there's gotta

245

00:11:06,316 --> 00:11:09,076

be like something else for us.

246

00:11:09,076 --> 00:11:09,406

You know?

247

00:11:09,406 --> 00:11:10,306

Like what can we do?

248

00:11:10,306 --> 00:11:10,996

And then I found.

249

00:11:11,716 --> 00:11:14,806

The pregnancy and postpartum

athleticism certification.

250

00:11:14,806 --> 00:11:17,806

And it was like midnight while I

was trying to pump, and I was like,

251

00:11:17,806 --> 00:11:19,306

I'm freaking signing up for this.

252

00:11:19,311 --> 00:11:19,321

Mm-hmm.

253

00:11:19,391 --> 00:11:25,546

And I just hit purchase and went through

it and I was like, okay, this is real.

254

00:11:25,546 --> 00:11:28,816

Like we can actually, this is

informative, like we can help people.

255

00:11:28,816 --> 00:11:32,415

And so Jess was my number

two and or my number one was.

256

00:11:32,531 --> 00:11:36,011

Our other friend, uh, Val,

and she had just had her baby.

257

00:11:36,011 --> 00:11:38,681

And I was like, Hey, can

you just be my person?

258

00:11:38,681 --> 00:11:39,821

Can we like go through this together?

259

00:11:39,821 --> 00:11:40,361

And she's like, oh.

260

00:11:40,661 --> 00:11:44,051

And so she brought her baby and we

did the first iteration of Rebuild and

261

00:11:44,051 --> 00:11:46,751

it was kind of, the rest is history.

262

00:11:46,751 --> 00:11:46,755

The rest is history.

263

00:11:46,931 --> 00:11:47,951

But I was like, man.

264

00:11:48,466 --> 00:11:52,876

Again, like if I'm struggling and

I made this terrible choice, there

265

00:11:52,876 --> 00:11:56,146

are other women out there who are

making way worse decisions, getting

266

00:11:56,146 --> 00:11:57,976

themselves, you know, injured in a way.

267

00:11:57,976 --> 00:12:00,376

Worse case, like, yikes.

268

00:12:00,376 --> 00:12:01,756

Like we gotta care for these people.

269

00:12:01,846 --> 00:12:05,056

And then I had Harvey in my second

in a hospital, um, having a lot

270

00:12:05,056 --> 00:12:08,806

more information and first I was

like, I don't wanna have this baby

271

00:12:08,806 --> 00:12:10,666

in a hospital, I birthing center.

272

00:12:10,666 --> 00:12:12,196

But I felt like I.

273

00:12:12,541 --> 00:12:13,561

I don't know, like I needed to.

274

00:12:13,566 --> 00:12:13,846

Mm-hmm.

275

00:12:13,926 --> 00:12:16,381

I just felt like kind of pulled

to do that and I'm so glad I did.

276

00:12:16,381 --> 00:12:16,471

Right.

277

00:12:16,471 --> 00:12:18,721

Because it gave me context

for all the clients that I

278

00:12:18,721 --> 00:12:20,161

have who have hospital babies.

279

00:12:20,191 --> 00:12:20,281

Mm-hmm.

280

00:12:20,671 --> 00:12:21,871

And kind of what that

looks like, you know?

281

00:12:21,871 --> 00:12:25,681

And it was really an awesome just

dichotomy of an experience and

282

00:12:25,681 --> 00:12:28,651

between the two of us, like I had,

you know, gestational diabetes

283

00:12:28,651 --> 00:12:31,111

and a few complications and Jess

had some blood pressure issues.

284

00:12:31,111 --> 00:12:34,981

And in treating these women the last like

five, six years, again, like we've had.

285

00:12:35,626 --> 00:12:36,436

Everything, right?

286

00:12:36,436 --> 00:12:36,886

Emergency.

287

00:12:36,886 --> 00:12:40,336

C, C, C-sections, placental,

abrasions, like we've had

288

00:12:40,726 --> 00:12:42,646

early, late, all the things.

289

00:12:42,676 --> 00:12:43,491

Um, the only thing we haven't.

290

00:12:44,266 --> 00:12:46,486

That I realized dealt with is twins.

291

00:12:46,906 --> 00:12:47,266

Oh.

292

00:12:47,266 --> 00:12:48,526

We haven't had any multiples yet.

293

00:12:48,721 --> 00:12:48,941

Oh,

294

00:12:49,531 --> 00:12:49,821

okay.

295

00:12:50,081 --> 00:12:51,581

So if you are pregnant,

you have multiples.

296

00:12:51,601 --> 00:12:51,821

Yes.

297

00:12:51,821 --> 00:12:52,701

Please contact

298

00:12:52,841 --> 00:12:53,061

Sadie: me.

299

00:12:53,421 --> 00:12:54,181

I need the experience.

300

00:12:55,816 --> 00:12:57,436

So yeah, it's been great.

301

00:12:57,436 --> 00:12:58,996

It's been really hard.

302

00:12:59,056 --> 00:12:59,176

Mm-hmm.

303

00:12:59,415 --> 00:13:00,616

If I'm being perfectly honest, but.

304

00:13:01,006 --> 00:13:01,786

Extremely rewarding.

305

00:13:01,846 --> 00:13:04,336

Kelsy: So let's dive into

pregnancy a little bit.

306

00:13:04,666 --> 00:13:08,866

What are some of the top things

that you guys consider during each

307

00:13:08,896 --> 00:13:11,476

trimester of pregnancy when it

comes to working out, and y'all

308

00:13:11,476 --> 00:13:14,236

can throw in a few myths to that.

309

00:13:14,236 --> 00:13:17,296

You guys hear all the time

about exercising during

310

00:13:17,296 --> 00:13:18,286

different trimesters too.

311

00:13:18,616 --> 00:13:24,676

JEss: I think first trimester is a lot

of managing sickness and tiredness.

312

00:13:25,156 --> 00:13:28,906

You're not seeing a ton of physical

changes on the outside, but

313

00:13:29,086 --> 00:13:32,176

man, that morning sickness can

just hit you at any time of day.

314

00:13:32,176 --> 00:13:32,266

Mm-hmm.

315

00:13:32,266 --> 00:13:35,746

And so like for me, I got it

at three o'clock every day.

316

00:13:35,806 --> 00:13:37,186

That was when I started

getting sick morning.

317

00:13:37,186 --> 00:13:37,876

I knew morning.

318

00:13:38,026 --> 00:13:38,536

Yeah.

319

00:13:38,536 --> 00:13:41,206

And so I knew if I was gonna

get a workout in, it had to be

320

00:13:41,206 --> 00:13:44,716

in the morning because once the

afternoon hit, I was just useless.

321

00:13:44,716 --> 00:13:48,946

And so, yeah, just a lot of managing

energy levels and managing tiredness.

322

00:13:48,946 --> 00:13:50,626

I feel like for first trimester.

323

00:13:50,866 --> 00:13:51,376

I agree with that.

324

00:13:51,991 --> 00:13:52,141

It's

325

00:13:52,141 --> 00:13:52,501

Sadie: definitely

326

00:13:52,501 --> 00:13:52,771

JEss: like a

327

00:13:52,771 --> 00:13:53,341

Sadie: do what you can.

328

00:13:53,341 --> 00:13:58,321

I think a lot of women, if you're me, you

don't know you're pregnant for kind of

329

00:13:58,321 --> 00:14:00,481

too long and then you're like, ah, okay.

330

00:14:00,751 --> 00:14:03,931

Um, so it is a lot of

just doing what you can.

331

00:14:04,201 --> 00:14:10,141

I would say a big myth with prenatal

training is that a lot of, you know.

332

00:14:11,086 --> 00:14:17,206

Those old doctors are still saying things

like, don't get your heart rate up.

333

00:14:17,206 --> 00:14:17,326

Rest.

334

00:14:17,326 --> 00:14:17,386

Yeah.

335

00:14:17,386 --> 00:14:18,766

Don't lift weights.

336

00:14:19,126 --> 00:14:23,416

Which is crazy to me because it

is the year 2025 and our children

337

00:14:23,416 --> 00:14:24,281

weigh more than 20 pounds.

338

00:14:24,281 --> 00:14:24,561

Mm-hmm.

339

00:14:24,646 --> 00:14:26,086

And so, okay.

340

00:14:26,146 --> 00:14:27,136

Just never pick up your kid.

341

00:14:27,136 --> 00:14:27,916

Never pick up groceries.

342

00:14:27,916 --> 00:14:30,886

Like just, there's no, you gotta

zoom out a little bit, you know?

343

00:14:30,976 --> 00:14:31,336

Yeah.

344

00:14:31,396 --> 00:14:34,876

Sadie: So I think there's a lot

of stuff like that out there,

345

00:14:35,626 --> 00:14:37,756

but on the flip side, it's like.

346

00:14:38,236 --> 00:14:43,186

Pendulum swung hard into, I'm gonna

just do what feels good to me.

347

00:14:43,336 --> 00:14:43,426

Right.

348

00:14:43,456 --> 00:14:45,616

Which makes me wanna punch somebody.

349

00:14:45,676 --> 00:14:45,766

Mm-hmm.

350

00:14:46,066 --> 00:14:51,976

Because doing what feels good

is like one tiny measure of the

351

00:14:51,976 --> 00:14:54,706

full bowl here, and we have to.

352

00:14:55,290 --> 00:14:59,491

Utilize people like you, utilize people

like us to, just because it feels

353

00:14:59,491 --> 00:15:01,351

good doesn't mean you should do it.

354

00:15:01,411 --> 00:15:01,681

You know?

355

00:15:01,681 --> 00:15:01,771

Right.

356

00:15:01,771 --> 00:15:04,621

Like let's have some context

trimester over trimester.

357

00:15:04,626 --> 00:15:04,806

Mm-hmm.

358

00:15:05,341 --> 00:15:08,221

Movement over movement and you

know, not everybody's the same.

359

00:15:08,311 --> 00:15:11,701

Jess could have probably run a lot

longer into her pregnancy than I

360

00:15:11,701 --> 00:15:16,201

could, you know, maybe I had pelvic

pain, maybe I had leakage, maybe,

361

00:15:16,201 --> 00:15:17,341

whatever, you know, and so it's.

362

00:15:17,701 --> 00:15:21,181

We, we like to say test and

reassess a lot in the 'cause.

363

00:15:21,181 --> 00:15:22,171

That's literally what it is.

364

00:15:22,231 --> 00:15:22,321

Mm-hmm.

365

00:15:22,351 --> 00:15:24,841

You know, if you walk into our gym

and our program and you're pregnant

366

00:15:24,841 --> 00:15:29,851

and you're like, I wanna run until I

deliver, it's like, okay, well, we'll

367

00:15:29,851 --> 00:15:31,141

just kind of take that week by week.

368

00:15:31,141 --> 00:15:31,471

Right.

369

00:15:31,471 --> 00:15:32,790

Like, every week looks different.

370

00:15:32,941 --> 00:15:34,351

We're never gonna sell you No.

371

00:15:34,356 --> 00:15:34,386

Right.

372

00:15:34,386 --> 00:15:34,546

You know?

373

00:15:34,831 --> 00:15:35,131

Right.

374

00:15:35,131 --> 00:15:36,721

We have some personal

coaching philosophies.

375

00:15:36,721 --> 00:15:38,551

Well, I do, I'm not gonna

speak for you on that.

376

00:15:39,091 --> 00:15:43,591

Um, just around like when stuff starts

becoming risk versus reward, right?

377

00:15:43,591 --> 00:15:43,651

Mm.

378

00:15:43,891 --> 00:15:44,131

Kelsy: Mm-hmm.

379

00:15:44,731 --> 00:15:47,671

Sadie: When I see people on the

internet doing butterfly pull-ups at

380

00:15:48,331 --> 00:15:50,346

eight months pregnant, I'm like, why?

381

00:15:50,366 --> 00:15:50,786

Mm-hmm.

382

00:15:50,906 --> 00:15:51,665

Sadie: Literally, why?

383

00:15:51,665 --> 00:15:51,986

Mm-hmm.

384

00:15:52,606 --> 00:15:56,266

You could get a pulling stimulus and

protect your midline a lot better

385

00:15:56,266 --> 00:15:59,236

by doing something on the floor than

doing what you're doing on the rig.

386

00:15:59,296 --> 00:15:59,386

Mm-hmm.

387

00:15:59,626 --> 00:16:01,306

So just in case you can't,

does not mean you should.

388

00:16:01,456 --> 00:16:01,576

Right.

389

00:16:01,636 --> 00:16:05,116

Like, let's think about what you're

actually doing, what pressure you're

390

00:16:05,116 --> 00:16:09,796

creating, what tissues you're stressing,

and let's like dial it back a second.

391

00:16:09,826 --> 00:16:10,096

You know?

392

00:16:10,096 --> 00:16:15,286

And one of the similarly, like, we work

really hard prenatally to make things fun

393

00:16:15,586 --> 00:16:17,716

because we know people get really bored.

394

00:16:17,776 --> 00:16:17,866

Mm-hmm.

395

00:16:18,106 --> 00:16:20,476

And it can be super boring

doing ring rows and Viking.

396

00:16:21,091 --> 00:16:21,991

All the time.

397

00:16:22,021 --> 00:16:22,261

Yeah.

398

00:16:22,321 --> 00:16:26,281

So we try to keep things super

varied and fun to meet a stimulus

399

00:16:26,281 --> 00:16:30,151

and to ensure that you're

continuing to like stay and get fit.

400

00:16:30,156 --> 00:16:30,356

Right.

401

00:16:30,361 --> 00:16:30,571

Right.

402

00:16:30,571 --> 00:16:33,961

I prd my, my strict breasts when

I was pregnant, so I prd my bench

403

00:16:33,961 --> 00:16:35,251

breast when my second pregnancy.

404

00:16:35,311 --> 00:16:36,361

It's like, okay, cool.

405

00:16:36,511 --> 00:16:38,040

Good for holding babies, mom strengths.

406

00:16:38,040 --> 00:16:38,611

Yeah.

407

00:16:38,671 --> 00:16:43,801

So it's like we're, if you're working

with somebody who's saying, Hey, uhoh,

408

00:16:43,831 --> 00:16:45,511

it's, you've hit your second trimester.

409

00:16:45,886 --> 00:16:47,656

No more weights, your body weight.

410

00:16:47,716 --> 00:16:47,896

Oh.

411

00:16:47,896 --> 00:16:50,415

It's like you gotta find a

different person to work with.

412

00:16:51,046 --> 00:16:51,331

Right, right.

413

00:16:51,336 --> 00:16:57,046

You know, like it should be individual

to you and it should consider everything

414

00:16:57,046 --> 00:16:58,426

you're bringing to this table.

415

00:16:58,431 --> 00:16:58,651

Mm-hmm.

416

00:16:58,731 --> 00:16:58,966

You know?

417

00:16:59,566 --> 00:17:04,276

Kelsy: And this is also too talking

about regardless of direct guidance

418

00:17:04,276 --> 00:17:06,046

because of a medical complication.

419

00:17:06,286 --> 00:17:06,465

Totally.

420

00:17:06,465 --> 00:17:08,715

They are both saying totally, totally.

421

00:17:08,715 --> 00:17:13,576

Like this is in general, the majority

of people who are fearful of moving are.

422

00:17:13,906 --> 00:17:19,036

Or have a normal pregnancy, and normal

can be a lot of things, but it is not a

423

00:17:19,366 --> 00:17:21,256

like bedrest protocol from your obgyn.

424

00:17:21,256 --> 00:17:21,316

Yeah.

425

00:17:21,316 --> 00:17:25,246

Like if that's, if that's prescribed, like

they are not talking about this situation.

426

00:17:25,246 --> 00:17:25,306

Yeah.

427

00:17:25,306 --> 00:17:30,436

It is more of like just how a

like general, you know, pregnancy

428

00:17:30,436 --> 00:17:31,786

and postpartum experience goes.

429

00:17:31,816 --> 00:17:31,876

Yeah.

430

00:17:31,876 --> 00:17:35,236

And, and where they like

to sort of look for Yeah.

431

00:17:35,236 --> 00:17:36,586

Form cues or like.

432

00:17:37,426 --> 00:17:40,666

Just different things, symptoms

even too, that you're experiencing

433

00:17:40,666 --> 00:17:43,816

during exercise and how to modify

them given you're like growing belly

434

00:17:43,816 --> 00:17:45,976

throughout the phases of pregnancy.

435

00:17:46,306 --> 00:17:46,426

Mm-hmm.

436

00:17:46,876 --> 00:17:47,116

So, yeah.

437

00:17:47,116 --> 00:17:47,117

Yeah.

438

00:17:47,386 --> 00:17:48,226

Kelsy: Third trimester.

439

00:17:48,226 --> 00:17:51,946

Let's speak to that specifically,

because I feel like that's one where,

440

00:17:52,156 --> 00:17:57,496

okay, people are starting to be like,

I am not the same person in my body.

441

00:17:57,496 --> 00:17:59,296

I cannot do these same things in my body.

442

00:17:59,386 --> 00:18:02,266

My center of gravity, my center

of balance, all of that is off.

443

00:18:02,446 --> 00:18:05,776

What would y'all say specifically to

someone in their third trimester on.

444

00:18:06,051 --> 00:18:09,561

Things to look out for during

exercise and working out.

445

00:18:11,091 --> 00:18:16,671

Sadie: So third trimester looks different

on everybody, which is the worst thing

446

00:18:16,671 --> 00:18:18,156

to say about pregnant people because.

447

00:18:19,486 --> 00:18:20,806

Zel has vary so greatly.

448

00:18:20,866 --> 00:18:24,316

Um, and that always annoyed me when I

asked a question and I was like, what?

449

00:18:24,406 --> 00:18:25,006

Tell me about this.

450

00:18:25,006 --> 00:18:26,446

And they're like, it depends.

451

00:18:26,446 --> 00:18:28,606

And I'm like, it depends on

whether or I'm gonna punch you.

452

00:18:28,606 --> 00:18:29,176

Just gimme an answer.

453

00:18:29,806 --> 00:18:31,636

Kelsy: Which is also why it's

important to have guides though.

454

00:18:31,636 --> 00:18:35,386

Like, because you guys have seen so

many people throughout so many stages

455

00:18:35,386 --> 00:18:36,856

where you're like, okay, what is normal?

456

00:18:36,856 --> 00:18:37,546

What's not normal?

457

00:18:37,666 --> 00:18:40,336

Like, can my body do this

compared to someone else's body?

458

00:18:40,336 --> 00:18:41,686

And you, like y'all said earlier, you get.

459

00:18:41,696 --> 00:18:44,666

So many opinions on you

shouldn't run during working out.

460

00:18:44,666 --> 00:18:45,536

You shouldn't lift at all.

461

00:18:45,536 --> 00:18:47,426

You shouldn't lift heavy at

all during work, you know?

462

00:18:47,431 --> 00:18:47,636

Yeah, yeah.

463

00:18:47,636 --> 00:18:48,206

All of these things.

464

00:18:48,206 --> 00:18:50,141

And you're like, wait, no, no.

465

00:18:50,501 --> 00:18:50,741

Yeah.

466

00:18:50,741 --> 00:18:51,461

That's not the case.

467

00:18:51,491 --> 00:18:51,781

Yeah.

468

00:18:51,781 --> 00:18:52,826

Like it does depend.

469

00:18:52,826 --> 00:18:53,576

It truly depends.

470

00:18:53,606 --> 00:18:54,056

Yeah.

471

00:18:54,116 --> 00:18:58,646

Sadie: And with third trimester, so

your relaxing hormone is present,

472

00:18:58,676 --> 00:19:00,686

you know your joints are noodles.

473

00:19:01,291 --> 00:19:05,281

You know, you've got this goblin growing

out your front that's, you know, throwing

474

00:19:05,281 --> 00:19:07,651

off your proprioception balance is crazy.

475

00:19:07,891 --> 00:19:14,491

Your like anterior plane is so

heavily forward that now it's like

476

00:19:14,521 --> 00:19:16,501

if you did work on your glutes.

477

00:19:16,801 --> 00:19:18,481

Can you access them?

478

00:19:18,691 --> 00:19:19,921

Are you constantly gripped?

479

00:19:19,921 --> 00:19:23,431

Like so There's just a lot going on

when you're in your third trimester,

480

00:19:23,551 --> 00:19:27,181

and especially with women, there's

a lot of women whose weight just

481

00:19:27,181 --> 00:19:30,601

kind of chills out until that third

trimester and then they put on a ton

482

00:19:30,601 --> 00:19:32,761

of fluid weight or whatever it is.

483

00:19:32,821 --> 00:19:34,651

Um, and so there's just again.

484

00:19:34,981 --> 00:19:37,846

A lot to consider because

it does vary so greatly.

485

00:19:37,846 --> 00:19:38,086

Mm-hmm.

486

00:19:38,166 --> 00:19:40,921

And so I would say with my third

trimester people, it's kind

487

00:19:40,921 --> 00:19:42,301

of similar to first trimester.

488

00:19:42,301 --> 00:19:44,761

It's like, Hey, we're gonna,

we're gonna do what you can.

489

00:19:44,761 --> 00:19:44,851

Mm-hmm.

490

00:19:45,421 --> 00:19:47,071

Let's temper our expectations.

491

00:19:47,071 --> 00:19:52,051

And I think that's where like our mindset

conversation really comes in a lot because

492

00:19:52,531 --> 00:19:55,891

a lot of people, I mean for me, I, I

know that there was a time in my third

493

00:19:55,891 --> 00:19:57,481

trimester with my first, where like.

494

00:19:57,871 --> 00:20:02,341

Any unilateral stuff, lunging, you

know, cex, squat, whatever really

495

00:20:02,341 --> 00:20:06,871

hurt, like it was shooting pain up

my groin and I was like, okay, sick.

496

00:20:06,991 --> 00:20:11,251

Like, and I got mad about it, but

I was like, okay, there's other

497

00:20:11,251 --> 00:20:14,431

stuff we can do and let's test

and recess for the next week.

498

00:20:14,521 --> 00:20:16,621

So it's, it's a lot of like.

499

00:20:17,416 --> 00:20:18,946

Expectation management.

500

00:20:19,126 --> 00:20:22,606

I think more than it is like a

physical prescription of movement.

501

00:20:22,666 --> 00:20:25,486

It's just, let's keep talking about it.

502

00:20:25,486 --> 00:20:27,706

Let's keep kind of like parsing it out.

503

00:20:28,096 --> 00:20:31,606

Our mutual friend who had, you

know, horrible low back pain and

504

00:20:31,606 --> 00:20:34,696

could barely squat, you know, she

was really mad about it, but it's

505

00:20:34,696 --> 00:20:37,216

like, hey, we can do other things.

506

00:20:37,216 --> 00:20:38,986

Like we can change our range of motion.

507

00:20:38,986 --> 00:20:40,786

Like let's just work on firing, right?

508

00:20:40,786 --> 00:20:43,606

Let's change, temper our

expectations a little bit.

509

00:20:43,606 --> 00:20:43,966

Yeah.

510

00:20:44,026 --> 00:20:45,286

And start talking about.

511

00:20:45,631 --> 00:20:46,801

Uh, more of that mindset.

512

00:20:46,801 --> 00:20:47,461

Attitude.

513

00:20:47,491 --> 00:20:47,581

Mm-hmm.

514

00:20:47,821 --> 00:20:51,001

And Brianna Battles who, uh, did

their pregnancy and postpartum

515

00:20:51,001 --> 00:20:53,491

athleticism program, uh, she created it.

516

00:20:54,061 --> 00:20:55,381

She talks a lot about athlete brain.

517

00:20:55,386 --> 00:20:55,516

Mm-hmm.

518

00:20:55,601 --> 00:20:59,401

And I think when people hear the term

athlete, they're like, I'm an athlete.

519

00:20:59,461 --> 00:21:01,051

I'm just a regular person working out.

520

00:21:01,981 --> 00:21:04,201

But if you have fitness

goals, you have athlete brain.

521

00:21:04,201 --> 00:21:04,321

Yeah.

522

00:21:04,411 --> 00:21:04,681

Okay.

523

00:21:04,951 --> 00:21:09,361

And so that becomes really important to

start talking about third trimester, um,

524

00:21:09,361 --> 00:21:12,751

as they're starting to enter that place

of like delivery and then postpartum.

525

00:21:12,751 --> 00:21:14,341

It's like, Hey, let's really.

526

00:21:14,881 --> 00:21:18,241

Focus on the long game.

527

00:21:18,241 --> 00:21:18,331

Mm-hmm.

528

00:21:18,631 --> 00:21:21,781

Let's not do things this third

trimester that's gonna, again,

529

00:21:21,781 --> 00:21:23,131

create weird pressure issues.

530

00:21:23,131 --> 00:21:23,221

Mm-hmm.

531

00:21:23,461 --> 00:21:26,701

And tissue stress and incontinence

and whatever set you back

532

00:21:26,701 --> 00:21:27,361

JEss: postpartum.

533

00:21:27,391 --> 00:21:27,781

Yeah,

534

00:21:27,781 --> 00:21:27,782

Sadie: yeah,

535

00:21:27,871 --> 00:21:28,111

JEss: yeah.

536

00:21:28,111 --> 00:21:32,011

I would just add to that and say

similarly, I think Brianna Battle

537

00:21:32,011 --> 00:21:36,451

said this too, that pregnancy is

temporary, but postpartum is forever.

538

00:21:36,481 --> 00:21:36,571

Yeah.

539

00:21:36,751 --> 00:21:41,461

And so we are trying during your

pregnancy to support you and.

540

00:21:41,791 --> 00:21:46,501

Keep you moving in a way that will

set you up for success postpartum.

541

00:21:46,861 --> 00:21:46,981

Mm-hmm.

542

00:21:47,221 --> 00:21:48,511

Not so that you can bounce back.

543

00:21:48,511 --> 00:21:49,441

That's not what we're talking about.

544

00:21:49,441 --> 00:21:51,451

What we're talking about

is pressure management.

545

00:21:51,571 --> 00:21:51,661

Mm-hmm.

546

00:21:51,931 --> 00:21:56,011

So that your tissues aren't quite

so stressed and stretched mm-hmm.

547

00:21:56,251 --> 00:22:00,151

During pregnancy, like she said, like

there's no reason to get up on the rig

548

00:22:00,151 --> 00:22:05,731

and do butterfly pull-ups, when that's

just gonna pull things apart even more.

549

00:22:05,731 --> 00:22:05,851

Mm-hmm.

550

00:22:06,091 --> 00:22:10,081

When, let's just set you up for

success later and remember that.

551

00:22:10,681 --> 00:22:12,691

Remember that this is

temporary, like right?

552

00:22:12,691 --> 00:22:12,991

Yes.

553

00:22:12,991 --> 00:22:15,751

You might not be able to squat

right now because of pain, but that

554

00:22:15,751 --> 00:22:17,316

doesn't mean that it's forever and.

555

00:22:18,031 --> 00:22:21,421

If you have that athlete brain

or you have that fearful brain,

556

00:22:21,421 --> 00:22:25,201

you're gonna find information on

the internet that supports that.

557

00:22:25,201 --> 00:22:26,706

That's whatever it's you're, yeah.

558

00:22:26,711 --> 00:22:29,971

Whatever you're thinking about, you

can find that community on the internet

559

00:22:29,971 --> 00:22:31,981

and feel, get off the internet.

560

00:22:31,981 --> 00:22:32,311

Yes.

561

00:22:32,311 --> 00:22:33,106

Don't work

562

00:22:33,106 --> 00:22:33,306

Sadie: with

563

00:22:33,546 --> 00:22:33,866

JEss: a coach.

564

00:22:34,406 --> 00:22:34,626

Yes.

565

00:22:36,811 --> 00:22:41,161

Work with professionals who can look at

your body and say, Hey, this movement

566

00:22:41,161 --> 00:22:43,141

is really kind of exacerbating this.

567

00:22:43,141 --> 00:22:43,231

Mm-hmm.

568

00:22:43,471 --> 00:22:44,851

So let's scale that back a little bit.

569

00:22:44,851 --> 00:22:44,941

Mm-hmm.

570

00:22:45,271 --> 00:22:48,661

I know it feels fun, but

let's think about your future.

571

00:22:48,931 --> 00:22:49,921

We were talking

572

00:22:49,921 --> 00:22:53,401

Kelsy: with a pelvic floor PT yesterday

actually, and we were both saying how.

573

00:22:54,001 --> 00:22:58,321

Exercise throughout pregnancy really

helps that mind muscle connection.

574

00:22:58,321 --> 00:22:58,322

Mm-hmm.

575

00:22:58,328 --> 00:23:00,781

To help you postpartum where

it's a lot of what you guys

576

00:23:00,781 --> 00:23:02,071

are doing from a pelvic floor.

577

00:23:02,071 --> 00:23:05,791

PTs, like gratitude and

perspective is maintaining

578

00:23:05,791 --> 00:23:06,961

people's mind muscle connection.

579

00:23:06,961 --> 00:23:10,201

Because as those muscles start to

expand or as they start to tightening,

580

00:23:10,201 --> 00:23:12,781

clench a little bit more, even though

we try and fight that a little bit,

581

00:23:12,991 --> 00:23:16,381

it's maintaining that connection

so that postpartum after things are

582

00:23:16,771 --> 00:23:20,971

stretched out, relaxed and you know,

heightened and everything just starts to.

583

00:23:21,316 --> 00:23:23,716

Chill a little, even

if we don't want it to.

584

00:23:23,866 --> 00:23:30,256

It's easier from a postpartum like rehab

standpoint to connect back because you've

585

00:23:30,256 --> 00:23:34,126

already solidified those pathways that

you guys have built throughout pregnancy.

586

00:23:34,126 --> 00:23:37,516

So from a pelvic floor PT standpoint, I

look at it as like maintaining my muscle

587

00:23:37,516 --> 00:23:40,396

connection, and that's what you guys

have to do with all these muscle groups.

588

00:23:40,666 --> 00:23:45,166

Saying, okay, if this unilateral lunge

hurts you, if your goals are to target

589

00:23:45,166 --> 00:23:48,346

glutes, quads, hamstrings, I know

another way that's helpful for you

590

00:23:48,346 --> 00:23:50,146

guys to or for, for people to do that.

591

00:23:50,146 --> 00:23:53,356

You know, so I'm gonna coach you to

do that and we'll have the same goals.

592

00:23:53,356 --> 00:23:55,456

We'll hit the same muscles,

but in a different way.

593

00:23:55,456 --> 00:23:59,086

And I feel like that's where you guys

really shine and and thrive and helping

594

00:23:59,086 --> 00:24:00,406

to guide someone in that way too.

595

00:24:00,556 --> 00:24:02,746

So, coming back to the mindset

thing that you guys mentioned.

596

00:24:03,286 --> 00:24:04,786

I anticipate this with myself.

597

00:24:04,786 --> 00:24:09,466

I know we've worked with patients

that are also have this, but what

598

00:24:09,466 --> 00:24:12,646

are some different things that you

guys do to encourage patients or

599

00:24:12,646 --> 00:24:16,396

different mindset, tactics that you

guys use if someone's struggling with

600

00:24:16,456 --> 00:24:18,286

their body changing, because I, I.

601

00:24:18,896 --> 00:24:24,176

Anticipate a significant mental hurdle for

myself when it comes to watching my body

602

00:24:24,176 --> 00:24:27,476

change and yeah, having that athlete brain

being like, my body is not able to do this

603

00:24:27,476 --> 00:24:28,706

anymore and it should be, kind of thing.

604

00:24:28,886 --> 00:24:32,216

So what are some of y'all's tips and

tricks in that pregnancy and postpartum

605

00:24:32,216 --> 00:24:36,326

phase with mindset and, and how to just

encourage people that, like you said,

606

00:24:36,536 --> 00:24:39,356

feel like part of it is understand

that it's temporary, but yeah.

607

00:24:39,356 --> 00:24:43,496

What are some of those, those

words of encouragement or different

608

00:24:43,646 --> 00:24:46,646

mantras or mindset things that you

guys use with clients to help them?

609

00:24:46,826 --> 00:24:47,756

I keep saying this.

610

00:24:48,271 --> 00:24:48,841

But I mean it

611

00:24:49,051 --> 00:24:49,891

Sadie: get off the internet.

612

00:24:49,951 --> 00:24:50,041

Mm-hmm.

613

00:24:51,061 --> 00:24:55,951

You know, I think to Jess's point, if you

wanna con confirm your bias in some way,

614

00:24:55,951 --> 00:24:58,981

if you wanna confirm your fear in some

way, if you wanna do it, you're gonna,

615

00:24:59,041 --> 00:25:03,001

and then it's gonna stick in your brain,

and then it'll be so hard to get out.

616

00:25:03,001 --> 00:25:09,001

And so every friend of mine who gets

pregnant, or even client who fall

617

00:25:09,001 --> 00:25:14,041

falls pregnant, I'm like, Hey, think

of five of your friends, your friends,

618

00:25:14,041 --> 00:25:15,451

people you know who have had babies.

619

00:25:15,451 --> 00:25:15,541

Mm-hmm.

620

00:25:16,381 --> 00:25:20,281

Pull someone who's super crunchy,

pull someone who was like, gimme

621

00:25:20,281 --> 00:25:21,331

every medicine in the book.

622

00:25:21,391 --> 00:25:21,481

Mm-hmm.

623

00:25:21,961 --> 00:25:23,341

And ask them questions.

624

00:25:23,521 --> 00:25:27,151

Don't seek counsel from the wide web.

625

00:25:27,181 --> 00:25:31,261

You know, it's a cesspool out there and

you're in such a tender time that you're

626

00:25:31,261 --> 00:25:34,561

gonna clinging to things you probably

didn't realize you'd clinging to.

627

00:25:34,711 --> 00:25:34,891

Mm-hmm.

628

00:25:35,281 --> 00:25:37,866

Sadie: And that's true for prenatal,

postpartum fitness, and for.

629

00:25:38,296 --> 00:25:39,076

Sleep.

630

00:25:39,136 --> 00:25:41,581

You know, there's a lot of information

out there about baby sleep.

631

00:25:41,601 --> 00:25:42,021

Mm-hmm.

632

00:25:42,106 --> 00:25:43,336

Baby feeding parenthood.

633

00:25:43,396 --> 00:25:43,666

Yeah.

634

00:25:43,936 --> 00:25:44,896

Caring in general.

635

00:25:44,896 --> 00:25:46,341

Breastfeeding, I mean, everything.

636

00:25:46,341 --> 00:25:46,621

Oh gosh.

637

00:25:46,761 --> 00:25:51,736

And so I have found that like find your

people, find your inner circle, and then

638

00:25:51,946 --> 00:25:54,226

stick with them throughout your pregnancy.

639

00:25:54,226 --> 00:25:56,926

Like get off the internet,

ask them questions one.

640

00:25:57,551 --> 00:26:00,941

One of the biggest things to fight that

athlete brain is just having community.

641

00:26:00,941 --> 00:26:01,031

Mm-hmm.

642

00:26:01,271 --> 00:26:05,141

And so tell someone like, oh, I'm

so pissed that I can't front squat

643

00:26:05,141 --> 00:26:08,111

175 pounds for 20 reps anymore.

644

00:26:08,141 --> 00:26:08,201

Yeah.

645

00:26:08,201 --> 00:26:08,681

And it's like,

646

00:26:08,771 --> 00:26:09,491

JEss: okay,

647

00:26:10,151 --> 00:26:11,441

Sadie: you crazy, dumb, dumb.

648

00:26:11,441 --> 00:26:13,601

Like, you have some,

here's what's happening.

649

00:26:13,661 --> 00:26:14,081

Yeah.

650

00:26:14,111 --> 00:26:19,751

So I don't have any like mantras or like

quips or whatever for my pregnant clients.

651

00:26:19,751 --> 00:26:21,431

I try to like really hear them.

652

00:26:21,436 --> 00:26:21,526

Mm-hmm.

653

00:26:21,606 --> 00:26:23,111

And I'm like, what are we afraid of?

654

00:26:23,141 --> 00:26:23,171

Okay.

655

00:26:24,511 --> 00:26:26,281

Are you open to hearing

why that's happening?

656

00:26:26,286 --> 00:26:26,416

Mm-hmm.

657

00:26:26,496 --> 00:26:26,497

Mm-hmm.

658

00:26:26,671 --> 00:26:31,171

And then a lot of times it's like,

oh, okay, well my glutes aren't firing

659

00:26:31,201 --> 00:26:35,641

because my butt is tucked under because

my belly's being pulled forward.

660

00:26:35,971 --> 00:26:36,301

Okay.

661

00:26:36,301 --> 00:26:37,591

So I just have to roll out.

662

00:26:37,596 --> 00:26:37,616

Mm-hmm.

663

00:26:37,696 --> 00:26:40,651

And try to work on lengthening that

glute and then try to reactivate.

664

00:26:40,651 --> 00:26:40,741

Mm-hmm.

665

00:26:41,161 --> 00:26:41,971

That seems fine.

666

00:26:42,121 --> 00:26:42,271

Yeah.

667

00:26:42,271 --> 00:26:47,071

You know, it's like if we get them to

kind of like talk it out first, I have

668

00:26:47,071 --> 00:26:48,841

found that that's been really helpful.

669

00:26:48,871 --> 00:26:51,721

What has not been helpful is

sometimes when I just go, shh.

670

00:26:52,981 --> 00:26:53,761

Just listen to me.

671

00:26:54,931 --> 00:26:55,681

That was early on.

672

00:26:55,681 --> 00:26:56,731

I was like, you don't, it's fine.

673

00:26:56,731 --> 00:26:57,421

Just don't worry about it.

674

00:26:57,901 --> 00:27:01,261

And then I did have a client early on

who was like, but I need to know why.

675

00:27:01,291 --> 00:27:03,961

Or she would like do the opposite

of what I wanted her to do

676

00:27:03,961 --> 00:27:06,601

because she wasn't hearing me

and I wasn't communicating well.

677

00:27:06,601 --> 00:27:06,932

Right, right.

678

00:27:06,937 --> 00:27:07,321

So like.

679

00:27:07,701 --> 00:27:09,441

Finding a coach who's working

with you, who can mm-hmm.

680

00:27:09,711 --> 00:27:12,831

Look you in the eye, hear what

you have to say, like, communicate

681

00:27:12,921 --> 00:27:16,131

your fear with them and or your

friends, and then talk it out, right?

682

00:27:16,161 --> 00:27:16,251

Mm-hmm.

683

00:27:16,491 --> 00:27:16,492

Mm-hmm.

684

00:27:16,591 --> 00:27:20,121

So you have this mindset

because you have goals, right?

685

00:27:20,121 --> 00:27:22,821

But let's, let's hit those goals

in like a really productive way.

686

00:27:22,911 --> 00:27:23,001

Mm-hmm.

687

00:27:23,271 --> 00:27:24,051

It'll be slow.

688

00:27:24,591 --> 00:27:26,661

But again, queen Brianna, we love her.

689

00:27:26,931 --> 00:27:27,681

Slow is fast, right?

690

00:27:27,711 --> 00:27:27,801

Mm-hmm.

691

00:27:28,041 --> 00:27:32,001

Like if you were able to go slow during

your third trimester, during that

692

00:27:32,001 --> 00:27:36,171

immediate postpartum time, you know,

six weeks and beyond, you'll be able to

693

00:27:36,171 --> 00:27:39,921

build that muscle so much faster than

if you jump right into it, get injured,

694

00:27:40,071 --> 00:27:41,361

and then have to take 10 steps back.

695

00:27:41,366 --> 00:27:41,576

Right?

696

00:27:41,691 --> 00:27:42,081

Right.

697

00:27:42,171 --> 00:27:46,101

JEss: I think that a lot of where

we operate to is very much in

698

00:27:46,101 --> 00:27:50,901

tension between these kind of

two dichotomies of the pregnant.

699

00:27:50,926 --> 00:27:56,986

A postpartum body of, Hey,

your body just did so much.

700

00:27:57,016 --> 00:27:58,006

It's doing so much.

701

00:27:58,006 --> 00:27:58,696

It's yes.

702

00:27:59,896 --> 00:28:02,056

Like you, you just grew an extra organ.

703

00:28:02,116 --> 00:28:02,596

Right.

704

00:28:02,986 --> 00:28:04,006

And then discarded it.

705

00:28:04,006 --> 00:28:04,306

Yeah.

706

00:28:04,306 --> 00:28:05,326

You grew a human.

707

00:28:05,386 --> 00:28:05,596

Yeah.

708

00:28:05,596 --> 00:28:06,796

And then pushed it out.

709

00:28:06,796 --> 00:28:07,216

Yeah.

710

00:28:07,306 --> 00:28:09,211

And now maybe you are also.

711

00:28:10,411 --> 00:28:12,211

Producing milk to keep that human alive.

712

00:28:12,211 --> 00:28:12,301

Mm-hmm.

713

00:28:12,541 --> 00:28:16,111

Like your body just went through

more in the last nine months than it

714

00:28:16,111 --> 00:28:18,241

has been through in its existence.

715

00:28:18,301 --> 00:28:18,391

Mm-hmm.

716

00:28:18,721 --> 00:28:22,291

Like, so let's, let's give your

body all of the grace mm-hmm.

717

00:28:22,531 --> 00:28:27,796

To recover, to feel weird, to look

different than it used to because it

718

00:28:27,796 --> 00:28:29,596

just did the most incredible thing.

719

00:28:29,596 --> 00:28:29,916

Mm-hmm.

720

00:28:29,996 --> 00:28:33,541

Like truly, it has done

something awe inspiring.

721

00:28:34,516 --> 00:28:40,756

On the other side of that is also, Hey,

your body just did this really hard thing.

722

00:28:40,756 --> 00:28:42,631

You are so much stronger than mm-hmm.

723

00:28:43,426 --> 00:28:44,176

Than you realize, realize, yeah.

724

00:28:44,176 --> 00:28:49,911

Like you, you pushed this baby out or

you endured a major abdominal surgery.

725

00:28:49,916 --> 00:28:50,416

Surgery, yes.

726

00:28:50,416 --> 00:28:52,336

Like, you are so much stronger.

727

00:28:52,336 --> 00:28:54,466

Because I think that a lot

of women are afraid because

728

00:28:54,466 --> 00:28:55,486

they're afraid it's gonna hurt.

729

00:28:55,486 --> 00:28:58,786

They're afraid it's gonna,

they're gonna do something worse.

730

00:28:58,786 --> 00:29:03,826

And so reminding them of how strong

they are too and how resilient.

731

00:29:04,216 --> 00:29:09,526

Their body is, and so it really is

kind of just finding the sweet spot

732

00:29:09,526 --> 00:29:15,256

between those two sides of your body

just went through so much, and we need

733

00:29:15,256 --> 00:29:21,226

to give it time to recover and to build

it back up, but also we can do this.

734

00:29:21,226 --> 00:29:21,616

You're strong.

735

00:29:21,616 --> 00:29:22,381

You're pretty strong.

736

00:29:22,381 --> 00:29:23,141

You're freaking strong.

737

00:29:23,411 --> 00:29:24,701

Yeah, you are.

738

00:29:25,201 --> 00:29:29,266

You can absolutely do this and

let us come alongside you and

739

00:29:29,296 --> 00:29:30,586

do this hard thing together.

740

00:29:30,916 --> 00:29:31,036

Mm-hmm.

741

00:29:31,336 --> 00:29:32,986

I can see that you're doing it.

742

00:29:32,986 --> 00:29:34,816

It's working your body.

743

00:29:34,876 --> 00:29:37,456

It may not feel like it, but

I see those muscles in there.

744

00:29:37,456 --> 00:29:39,286

I can feel them firing.

745

00:29:39,676 --> 00:29:42,856

We just have to give them

some time and encourage them.

746

00:29:43,066 --> 00:29:45,106

I feel like I'm gonna add

a chapter just on that

747

00:29:45,106 --> 00:29:46,756

Kelsy: replay, Jess's

words of encouragement.

748

00:29:47,871 --> 00:29:49,276

I, I would probably cry, right?

749

00:29:49,756 --> 00:29:52,996

Like, I'm tearing up hearing you say that

too, and I'm like, oh, I'm so emotional.

750

00:29:52,996 --> 00:29:53,356

Anyways.

751

00:29:53,356 --> 00:29:56,866

But I cried yesterday when

I was interviewing, um, Dr.

752

00:29:56,866 --> 00:29:57,376

Emily too.

753

00:29:57,376 --> 00:29:58,276

So I, I don't know.

754

00:29:58,426 --> 00:30:01,876

But yes, I feel like that was just

like beautiful and so, so perfect.

755

00:30:01,876 --> 00:30:03,166

So let's switch to postpartum.

756

00:30:03,256 --> 00:30:03,436

Okay.

757

00:30:03,466 --> 00:30:04,636

Now that you brought it up, but.

758

00:30:05,146 --> 00:30:09,526

When it comes to postpartum care,

which I, again, I feel like I've said

759

00:30:09,526 --> 00:30:12,406

y'all thrive in a lot of different

areas, but y'all thrive in postpartum

760

00:30:12,406 --> 00:30:14,056

care and like return to fitness.

761

00:30:14,056 --> 00:30:17,356

Especially because like you said,

there's a lot of things during pregnancy.

762

00:30:17,356 --> 00:30:18,316

A woman feels really support.

763

00:30:18,316 --> 00:30:19,906

They're going to their

OB a lot of the time.

764

00:30:19,906 --> 00:30:19,966

Yeah.

765

00:30:20,026 --> 00:30:22,066

Sometimes they're going to physical

therapy for low back pain, like they

766

00:30:22,066 --> 00:30:25,126

have a lot of support around them,

and then all of a sudden postpartum

767

00:30:25,126 --> 00:30:26,626

hits, baby's delivered, baby's healthy.

768

00:30:26,626 --> 00:30:29,416

You know, see you six weeks and

then see you never and go run.

769

00:30:29,416 --> 00:30:30,916

You know what, however

long you want, whatever.

770

00:30:31,876 --> 00:30:37,036

So what are some of both

the myths of postpartum?

771

00:30:37,036 --> 00:30:39,076

Like how someone should feel postpartum?

772

00:30:39,081 --> 00:30:39,351

Mm-hmm.

773

00:30:39,436 --> 00:30:41,296

And bounce back like

we've mentioned before.

774

00:30:41,416 --> 00:30:46,036

And then what have you guys seen with

clients that is like normal and healthy?

775

00:30:46,036 --> 00:30:51,471

And so people can just understand that,

oh, if my body feels this way, it's okay.

776

00:30:51,471 --> 00:30:51,871

Mm-hmm.

777

00:30:51,956 --> 00:30:52,096

Yeah.

778

00:30:53,686 --> 00:30:54,586

Myth number one,

779

00:30:55,276 --> 00:30:56,776

Sadie: you're ready to go at six weeks.

780

00:30:56,806 --> 00:30:56,866

Yeah.

781

00:30:57,256 --> 00:30:58,246

I again.

782

00:30:58,651 --> 00:31:03,481

It is the year 2025, and we are

still under this mindset, which it

783

00:31:03,481 --> 00:31:04,801

really is just like, okay, cool.

784

00:31:04,801 --> 00:31:05,731

We still have a lot of work to do.

785

00:31:05,761 --> 00:31:06,061

You know?

786

00:31:06,061 --> 00:31:07,231

And that kind of gets me fired up.

787

00:31:07,741 --> 00:31:10,741

But we're in this mindset, oh, I

should be healed from this major

788

00:31:10,741 --> 00:31:13,231

physical trauma in six weeks.

789

00:31:13,591 --> 00:31:16,411

I've had two ACL recovery,

like reconstruction surgeries.

790

00:31:16,411 --> 00:31:16,471

Yeah.

791

00:31:16,936 --> 00:31:17,596

Six weeks.

792

00:31:17,596 --> 00:31:17,956

I wish.

793

00:31:18,226 --> 00:31:19,696

Like it took me months.

794

00:31:19,696 --> 00:31:20,116

Oh my gosh.

795

00:31:20,116 --> 00:31:22,906

No kidding Years to get that

knee to do what it needs to do.

796

00:31:22,906 --> 00:31:24,646

And that was just one 10 days.

797

00:31:24,826 --> 00:31:25,066

Yeah.

798

00:31:25,756 --> 00:31:27,796

That was not this whole situation.

799

00:31:27,796 --> 00:31:27,886

Mm-hmm.

800

00:31:28,186 --> 00:31:30,676

Your whole body goes

through this literal trauma.

801

00:31:30,766 --> 00:31:30,886

Mm-hmm.

802

00:31:31,156 --> 00:31:32,596

It's not gonna take six weeks.

803

00:31:33,106 --> 00:31:37,486

It's taking up to two years, and

that is, we have skipped the minimum

804

00:31:37,486 --> 00:31:40,636

timeframe for women and just said,

Hey, it could take two years, you know?

805

00:31:40,966 --> 00:31:44,686

And truly for me, while that first

year was very, for both kids,

806

00:31:44,686 --> 00:31:46,666

it was very rebuilding, right?

807

00:31:46,666 --> 00:31:50,716

Like I was still going really light like

I was tempering my intensity, you know?

808

00:31:50,776 --> 00:31:52,306

I was building endurance back.

809

00:31:52,426 --> 00:31:56,986

It was at a year postpartum

where I was like, okay, cool.

810

00:31:57,706 --> 00:31:58,636

Let's turn it up a little bit.

811

00:31:58,636 --> 00:31:58,726

Mm-hmm.

812

00:31:59,116 --> 00:32:00,196

And then let's test out.

813

00:32:00,196 --> 00:32:01,216

And then I still got injured.

814

00:32:01,546 --> 00:32:05,686

You know, I still had a couple back

issues, you know, as a result of just

815

00:32:05,686 --> 00:32:09,796

super tightness and immobility because you

can't rotate anymore when you're pregnant.

816

00:32:09,796 --> 00:32:10,306

It's like, how?

817

00:32:10,306 --> 00:32:12,856

And that's another thing too, like

people don't think about that.

818

00:32:12,856 --> 00:32:14,386

And that's something we

incorporate in our program.

819

00:32:14,386 --> 00:32:16,066

Like we do a lot of rotational work now.

820

00:32:16,186 --> 00:32:16,336

Yeah.

821

00:32:16,396 --> 00:32:17,716

Sadie: After I got injured,

'cause I was like, oh.

822

00:32:17,991 --> 00:32:20,301

Yeah, we should be able

to do that, you know?

823

00:32:20,301 --> 00:32:20,361

Yeah.

824

00:32:20,751 --> 00:32:25,851

And, and so the myth of like this

random, arbitrary, you know, six

825

00:32:25,851 --> 00:32:27,831

weeks minimum timeframe is so silly.

826

00:32:28,501 --> 00:32:29,761

So that is one.

827

00:32:29,851 --> 00:32:35,071

But on the flip side, lately, I think

one of the, you know, more recent kind

828

00:32:35,071 --> 00:32:39,781

of, uh, encouragement from the PFPT world

is that you don't have to do nothing.

829

00:32:39,811 --> 00:32:40,021

Mm-hmm.

830

00:32:40,891 --> 00:32:41,011

Zero

831

00:32:41,011 --> 00:32:41,103

Sadie: to six, totally.

832

00:32:41,108 --> 00:32:41,296

Mm-hmm.

833

00:32:41,641 --> 00:32:44,881

And I think that was for, at least

for me, like a long time, it was

834

00:32:44,881 --> 00:32:46,171

like, okay, zero to six rest.

835

00:32:46,396 --> 00:32:47,236

Yeah, rest for six

836

00:32:47,236 --> 00:32:47,506

Sadie: weeks.

837

00:32:47,506 --> 00:32:48,706

Do nothing for six weeks.

838

00:32:48,706 --> 00:32:49,816

But it's like, oh, you know what?

839

00:32:49,936 --> 00:32:51,586

We can actually be doing

some pretty productive stuff.

840

00:32:51,586 --> 00:32:51,676

Mm-hmm.

841

00:32:51,916 --> 00:32:55,936

It's super gentle, but it's productive

and we're, we're kind of reconnecting

842

00:32:55,936 --> 00:32:59,896

that mind and muscle, you know, once

like bleeding stops and stitches aren't

843

00:32:59,896 --> 00:33:01,516

bothering you and things like that.

844

00:33:01,516 --> 00:33:03,736

Obviously we're gonna take some time, but.

845

00:33:04,291 --> 00:33:07,981

The, so the myth of like, you're ready

to go at six weeks and then also the myth

846

00:33:07,981 --> 00:33:09,781

that you don't, don't do anything rest.

847

00:33:09,781 --> 00:33:09,783

Complete rest.

848

00:33:09,788 --> 00:33:09,931

Yeah.

849

00:33:10,106 --> 00:33:10,306

Yeah.

850

00:33:10,311 --> 00:33:14,071

Like there's a lot of good stuff out

there now that your world has been

851

00:33:14,071 --> 00:33:15,901

putting out that says, Hey, you know what?

852

00:33:16,411 --> 00:33:18,451

This is actually gonna be

really better for you long term.

853

00:33:18,451 --> 00:33:19,081

Let's get moving.

854

00:33:19,201 --> 00:33:19,651

You know?

855

00:33:19,741 --> 00:33:23,341

JEss: So those are two, I'll

probably just kind of go back to

856

00:33:23,551 --> 00:33:26,161

the kind of reclaiming your body.

857

00:33:26,251 --> 00:33:26,341

Mm-hmm.

858

00:33:26,581 --> 00:33:27,601

Um, in some way.

859

00:33:28,156 --> 00:33:31,486

I have a lot of clients that come in and

they're just like, I, I just don't know

860

00:33:31,486 --> 00:33:34,486

if like, this, this looks different now.

861

00:33:34,486 --> 00:33:35,686

It feels different.

862

00:33:36,286 --> 00:33:39,256

I, when I move it just feels strange.

863

00:33:39,256 --> 00:33:43,876

And so I think as we do these like

slow breath work movements, just

864

00:33:43,876 --> 00:33:47,446

kind of reconnect back is a slow

reclaiming of each one of those.

865

00:33:47,446 --> 00:33:51,256

And I kind of fighting as the bounce

back mentality because you're like.

866

00:33:52,276 --> 00:33:53,236

Bounce back to what?

867

00:33:53,421 --> 00:33:53,711

Yeah.

868

00:33:53,716 --> 00:33:54,106

Yeah.

869

00:33:54,526 --> 00:33:56,716

And thinking of it as

more of a reclaiming.

870

00:33:56,746 --> 00:33:56,836

Mm-hmm.

871

00:33:57,196 --> 00:33:58,606

Um, more than a bounce back.

872

00:33:58,696 --> 00:34:00,466

I like the, the language switch.

873

00:34:00,466 --> 00:34:00,526

Yeah.

874

00:34:00,586 --> 00:34:00,736

I think

875

00:34:00,736 --> 00:34:01,546

Sadie: that's important too.

876

00:34:01,606 --> 00:34:04,576

And similarly, when women come in

here, they're very vulnerable with us.

877

00:34:04,576 --> 00:34:04,696

Oh yes.

878

00:34:04,696 --> 00:34:05,836

We're in a very tender time.

879

00:34:05,836 --> 00:34:06,106

Oh, girl.

880

00:34:06,106 --> 00:34:06,826

Chat for sure.

881

00:34:06,826 --> 00:34:09,255

And our sessions are long

and be really grueling.

882

00:34:09,255 --> 00:34:12,315

And so we're, you know, we're

with them every rep and tear.

883

00:34:12,406 --> 00:34:18,136

So it also, just because your body is

different does not mean it is worse.

884

00:34:18,201 --> 00:34:18,551

Right.

885

00:34:18,706 --> 00:34:19,156

Right.

886

00:34:19,396 --> 00:34:20,056

And.

887

00:34:20,746 --> 00:34:24,196

Our bodies are not, they were not

the same regardless if we had a baby.

888

00:34:24,196 --> 00:34:24,286

Mm-hmm.

889

00:34:24,525 --> 00:34:27,406

You're not the same at

25 as you are at 32.

890

00:34:27,766 --> 00:34:30,045

Like hormonal changes happen.

891

00:34:30,136 --> 00:34:33,585

And when you're pregnant,

literal frame changes happen.

892

00:34:33,646 --> 00:34:33,735

Right?

893

00:34:33,735 --> 00:34:38,835

Your bones move like your bones,

you can't lose weight off your

894

00:34:38,835 --> 00:34:41,085

bones like that doesn't make sense.

895

00:34:41,116 --> 00:34:41,176

Yeah.

896

00:34:41,176 --> 00:34:45,646

And so it's like talking about that

stuff becomes a priority for me.

897

00:34:45,676 --> 00:34:46,906

'cause I'm just like, Hey girl.

898

00:34:47,761 --> 00:34:48,960

Your ribs expanded.

899

00:34:48,960 --> 00:34:49,051

Mm-hmm.

900

00:34:49,141 --> 00:34:50,971

That's why your bra doesn't fit anymore.

901

00:34:51,031 --> 00:34:52,110

And that's okay.

902

00:34:52,110 --> 00:34:55,471

Get a new bra, like get

clothes to fit you right now.

903

00:34:55,471 --> 00:34:58,291

And I think we actually lamented

over this with our second kids.

904

00:34:58,291 --> 00:35:01,051

'cause like I'm not gonna try to

squeeze back into my, I love it.

905

00:35:01,081 --> 00:35:01,411

Yes.

906

00:35:02,221 --> 00:35:02,971

I'm not doing that.

907

00:35:03,301 --> 00:35:05,821

I'm clothes that fit me

while I go through this.

908

00:35:05,986 --> 00:35:06,336

Right.

909

00:35:06,336 --> 00:35:08,641

Like that's such a small, silly thing.

910

00:35:09,061 --> 00:35:12,391

But man, did it impact my

brain in such a positive way,

911

00:35:12,391 --> 00:35:14,611

caring for the body you have?

912

00:35:14,616 --> 00:35:14,786

Yes.

913

00:35:16,501 --> 00:35:19,231

This random body that

doesn't exist anymore.

914

00:35:19,411 --> 00:35:21,331

You know, and, and she was great.

915

00:35:21,751 --> 00:35:23,191

25-year-old Sadie Body.

916

00:35:23,461 --> 00:35:23,941

Awesome.

917

00:35:24,001 --> 00:35:24,751

She did great.

918

00:35:25,261 --> 00:35:26,461

She's so much stronger now.

919

00:35:26,461 --> 00:35:26,551

Mm-hmm.

920

00:35:26,821 --> 00:35:30,991

You know, and we're different in a lot of

ways, but that again does not mean worse.

921

00:35:30,996 --> 00:35:31,501

Right, right, right.

922

00:35:31,501 --> 00:35:32,506

And I want people to like.

923

00:35:33,106 --> 00:35:35,536

Hear that, but also believe it.

924

00:35:35,536 --> 00:35:35,626

Mm-hmm.

925

00:35:36,051 --> 00:35:38,236

Sadie: And, and take

that into your fitness.

926

00:35:38,326 --> 00:35:41,146

You know, like, don't be bummed out

that you can't do the same things

927

00:35:41,146 --> 00:35:44,446

that you could do seven years ago

if so much has happened mm-hmm.

928

00:35:44,686 --> 00:35:45,226

Since then.

929

00:35:45,226 --> 00:35:47,926

And you could probably do it again

later, but give yourself race to

930

00:35:48,706 --> 00:35:48,886

Kelsy: do that.

931

00:35:48,886 --> 00:35:49,127

Right, right.

932

00:35:49,132 --> 00:35:51,106

You know, I love their motivation.

933

00:35:51,106 --> 00:35:54,226

This is why I like working with,

because it's just, it's so much just

934

00:35:54,226 --> 00:35:55,516

like motivation and encouragement.

935

00:35:55,516 --> 00:35:57,916

And sometimes it does take,

'cause I feel like a lot of people

936

00:35:57,916 --> 00:35:59,716

intuitively know this in their minds.

937

00:35:59,776 --> 00:35:59,836

Yeah.

938

00:35:59,866 --> 00:36:00,406

But it's just.

939

00:36:00,421 --> 00:36:02,491

Yeah, like you said, believing

it and hearing it from an outside

940

00:36:02,491 --> 00:36:03,811

perspective where you're like, oh, duh.

941

00:36:03,811 --> 00:36:05,251

Like I don't think they believe it.

942

00:36:05,251 --> 00:36:08,011

I think they think they know it,

but a lot of people don't truly

943

00:36:08,011 --> 00:36:11,701

believe it and it helps having you

guys just like reiterate like how

944

00:36:11,701 --> 00:36:13,651

important it is to internalize that

945

00:36:13,711 --> 00:36:16,411

Sadie: reiterate is a kind way

of saying beat it into you.

946

00:36:16,411 --> 00:36:16,771

Kelsy: Yes.

947

00:36:17,791 --> 00:36:20,161

JEss: Which is more what

that you, what you guys do.

948

00:36:20,161 --> 00:36:20,761

And I love it.

949

00:36:20,761 --> 00:36:21,241

I love it.

950

00:36:22,246 --> 00:36:27,481

And from a person who knows you and

is looking at you and your body and

951

00:36:27,481 --> 00:36:29,431

seeing how it's functioning right now.

952

00:36:30,376 --> 00:36:33,646

As opposed to random

person on the internet.

953

00:36:33,676 --> 00:36:34,096

Right.

954

00:36:34,096 --> 00:36:39,286

Who's yelling at you saying you just

get off your butt and do it like Right.

955

00:36:39,286 --> 00:36:40,096

You don't, you dunno.

956

00:36:40,756 --> 00:36:42,796

Me, you dunno what's happening in my body.

957

00:36:42,796 --> 00:36:47,296

And so the comparison piece

of like seeing other people

958

00:36:47,566 --> 00:36:47,656

who

959

00:36:47,656 --> 00:36:50,901

JEss: are up and running, it's seven

weeks postpartum like it is just.

960

00:36:51,371 --> 00:36:52,151

Get off the internet.

961

00:36:52,151 --> 00:36:52,311

Yes.

962

00:36:52,421 --> 00:36:53,391

Just get the internet.

963

00:36:53,391 --> 00:36:53,431

Yes.

964

00:36:53,431 --> 00:36:53,831

We're telling you,

965

00:36:54,106 --> 00:36:56,416

JEss: find your people

and then find your people.

966

00:36:56,446 --> 00:36:56,956

Yeah.

967

00:36:57,226 --> 00:37:02,866

To help you create a, an actual program

of support for you and your body.

968

00:37:02,896 --> 00:37:02,986

Mm-hmm.

969

00:37:02,986 --> 00:37:03,076

Yeah.

970

00:37:03,316 --> 00:37:06,466

Kelsy: Which I think is also beneficial,

like for you guys to work with people

971

00:37:06,466 --> 00:37:07,876

during pregnancy and postpartum.

972

00:37:07,876 --> 00:37:10,366

'cause you're like, oh, I

know how your body was before.

973

00:37:10,371 --> 00:37:13,251

Before you delivered, you birthed a human.

974

00:37:13,251 --> 00:37:17,121

And now I know like where you were

before, because after, if you're seeing

975

00:37:17,121 --> 00:37:20,211

someone postpartum for the first time,

something might be normal for them.

976

00:37:20,271 --> 00:37:21,016

You know, it might be.

977

00:37:21,721 --> 00:37:25,111

I know for me it's, it's a lot easier

to see someone before too, just to

978

00:37:25,111 --> 00:37:27,541

like, again, like you said, check

the foundations, get the basics,

979

00:37:27,721 --> 00:37:28,771

see how their muscles are fine.

980

00:37:28,771 --> 00:37:32,341

See how their ligament laxity is, or,

or are they very stiff or you know, to

981

00:37:32,341 --> 00:37:36,661

where when people have questions in the

postpartum phase, you're able to better,

982

00:37:36,661 --> 00:37:40,501

like, know their bodies before and then

answer their questions postpartum and help

983

00:37:40,501 --> 00:37:42,211

guide and in that much better of a way.

984

00:37:42,211 --> 00:37:45,691

So if people want to find

someone like you guys in their

985

00:37:45,691 --> 00:37:47,281

area, what should they look for?

986

00:37:47,446 --> 00:37:50,116

Uh, all of the just different

certifications or if they're

987

00:37:50,116 --> 00:37:51,376

like, okay, I love this.

988

00:37:51,436 --> 00:37:53,536

I'm not in Austin, what do I do?

989

00:37:53,716 --> 00:37:57,766

So, and I'm gonna leave all of your,

all of your program links and all

990

00:37:57,766 --> 00:37:58,816

of that below be the website now.

991

00:37:58,846 --> 00:37:59,611

Yes, exactly.

992

00:37:59,896 --> 00:38:00,526

Exactly.

993

00:38:00,826 --> 00:38:02,176

And your Instagrams and all of that.

994

00:38:02,176 --> 00:38:04,531

If y'all start posting more education, uh,

995

00:38:05,506 --> 00:38:10,726

Sadie: tell, um, so there's a

lot, I think there's a, a lot of

996

00:38:10,731 --> 00:38:11,956

congregation, a lot of STEM out there.

997

00:38:11,961 --> 00:38:12,256

Yes, yes.

998

00:38:12,256 --> 00:38:13,396

And you know, with like.

999

00:38:13,601 --> 00:38:15,971

Fitness in general, you can get

a certification for anything.

1000

00:38:16,031 --> 00:38:16,301

Right.

1001

00:38:16,361 --> 00:38:20,471

Um, so, you know, and that's

not to discredit anyone's, you

1002

00:38:20,471 --> 00:38:27,911

know, continuing ed, but find the

program that is more science based.

1003

00:38:27,911 --> 00:38:28,001

Mm-hmm.

1004

00:38:28,271 --> 00:38:31,841

So there are some programs out

there that are a lot of, I know

1005

00:38:31,841 --> 00:38:33,851

I say this a lot, vibe based.

1006

00:38:34,151 --> 00:38:34,241

Mm-hmm.

1007

00:38:34,481 --> 00:38:35,771

But which is important.

1008

00:38:35,771 --> 00:38:37,991

It's an important component

of prenatal, postpartum.

1009

00:38:37,991 --> 00:38:39,071

Talked about mindset right.

1010

00:38:39,376 --> 00:38:40,936

But find a program that

is very science based.

1011

00:38:40,966 --> 00:38:43,336

That is why I like pregnancy

and postpartum athleticism.

1012

00:38:43,636 --> 00:38:47,536

You know, there's a lot of

interviews with professionals

1013

00:38:47,536 --> 00:38:49,636

and PCES is really great too.

1014

00:38:49,666 --> 00:38:49,996

Love it.

1015

00:38:50,056 --> 00:38:53,356

So find something that's science backed,

science Back Foundation that focuses

1016

00:38:53,356 --> 00:38:54,616

on prenatal and postpartum training.

1017

00:38:54,736 --> 00:38:57,346

You know, everybody's got a

whole program on the internet.

1018

00:38:57,346 --> 00:38:57,436

I know.

1019

00:38:57,856 --> 00:38:58,156

Yeah.

1020

00:38:58,246 --> 00:39:00,436

Do your due diligence, however.

1021

00:39:01,276 --> 00:39:04,276

In this case, I think something

is better than nothing.

1022

00:39:04,306 --> 00:39:04,516

Yeah.

1023

00:39:04,666 --> 00:39:07,636

So if you're concerned about,

no, you can't find anybody,

1024

00:39:07,636 --> 00:39:08,536

you're just gonna wing it.

1025

00:39:08,541 --> 00:39:08,701

Mm-hmm.

1026

00:39:08,836 --> 00:39:09,556

Find something.

1027

00:39:09,616 --> 00:39:09,946

Right.

1028

00:39:09,946 --> 00:39:12,316

Like we offer, we can offer online stuff.

1029

00:39:12,316 --> 00:39:16,636

So if you just need a program, but you're

in Missouri, like, sure, let's do it.

1030

00:39:16,636 --> 00:39:17,566

You know, we can figure it out.

1031

00:39:17,806 --> 00:39:20,746

But, you know, try to find

someone with a certification.

1032

00:39:20,746 --> 00:39:25,336

If you go to a gym that has

all men, no shade to men, like

1033

00:39:25,336 --> 00:39:26,836

they can learn the female body.

1034

00:39:27,076 --> 00:39:27,136

Yeah.

1035

00:39:27,166 --> 00:39:30,526

But if they're coming in outta a

blind, you know, they're, they're.

1036

00:39:31,201 --> 00:39:34,516

Advice and their guidance may

not be as good as you could get.

1037

00:39:34,516 --> 00:39:34,916

Mm-hmm.

1038

00:39:34,996 --> 00:39:37,261

If you find somebody with a

certification, I think you can

1039

00:39:37,261 --> 00:39:39,841

search coaches on the website.

1040

00:39:39,901 --> 00:39:40,021

Mm-hmm.

1041

00:39:40,621 --> 00:39:42,691

Um, so there's a couple programs

where you could do that.

1042

00:39:42,691 --> 00:39:46,591

You can kind of find like your local

coach or just literally message the gyms.

1043

00:39:46,741 --> 00:39:48,391

Kelsy: I'll link those

actually that's a good idea.

1044

00:39:48,391 --> 00:39:50,556

I'll link those websites too

to different certifications.

1045

00:39:50,556 --> 00:39:50,756

Yeah.

1046

00:39:50,756 --> 00:39:50,956

Mm-hmm.

1047

00:39:51,041 --> 00:39:51,841

And then I know I'm.

1048

00:39:52,071 --> 00:39:54,981

Willing to take any messages of like,

Hey, is this person like vetted?

1049

00:39:55,311 --> 00:39:57,141

And I know you guys probably

would be treated that Ask your

1050

00:39:57,141 --> 00:40:00,411

p FPT this recommendations.

1051

00:40:00,531 --> 00:40:01,251

Totally, totally.

1052

00:40:01,251 --> 00:40:01,341

And

1053

00:40:01,341 --> 00:40:02,121

Sadie: see if they have like a

1054

00:40:02,121 --> 00:40:03,711

Kelsy: trainer that they like or recommend

1055

00:40:03,711 --> 00:40:04,161

Sadie: or whatever.

1056

00:40:04,251 --> 00:40:04,371

Yeah.

1057

00:40:04,371 --> 00:40:04,641

I love it.

1058

00:40:04,641 --> 00:40:05,091

Kelsy: I love it.

1059

00:40:05,391 --> 00:40:09,411

Well, coach Jess and coach said thank

you for being purposeful and how you work

1060

00:40:09,411 --> 00:40:10,911

with clients and all stages of life, but.

1061

00:40:10,981 --> 00:40:14,881

Especially in the pregnancy and postpartum

phases, you guys make people feel so

1062

00:40:14,881 --> 00:40:17,731

comfortable and confident in their

bodies, and it is an absolute gift to

1063

00:40:17,731 --> 00:40:19,291

be able to work alongside you guys.

1064

00:40:19,291 --> 00:40:19,471

Thank you.

1065

00:40:20,146 --> 00:40:23,011

I just love y'all, and I'm so

grateful that you guys were willing

1066

00:40:23,011 --> 00:40:27,091

to take time out of your Tuesday

morning to come on the podcast.

1067

00:40:27,091 --> 00:40:28,711

So I love you guys.

1068

00:40:28,711 --> 00:40:32,641

I'm grateful to work with you

and just all of the like yeah.

1069

00:40:32,701 --> 00:40:33,961

Amazing work that you guys are doing.

1070

00:40:34,141 --> 00:40:36,571

I mean, I, I laugh because

they're the ones that are like.

1071

00:40:36,961 --> 00:40:41,161

Emailing people, they see an article

that says How, you know, six Ways for

1072

00:40:41,161 --> 00:40:45,331

Someone to Bounce Back at Pregnancy

That Vogue or Cosmo, you know, published

1073

00:40:45,721 --> 00:40:47,521

and Sadie and Jess are over here like.

1074

00:40:48,196 --> 00:40:52,246

Dear so and so, this is

the problem in this field.

1075

00:40:52,246 --> 00:40:54,826

Like they're, they're

not just like yes, yes.

1076

00:40:54,886 --> 00:40:57,886

They're not just like silently

trying to promote this field.

1077

00:40:57,886 --> 00:41:01,396

They're, they're out in the community,

like both at an individual level, you're

1078

00:41:01,396 --> 00:41:04,516

helping people at like a group level

and then also at like a population and

1079

00:41:04,516 --> 00:41:08,296

societal level, and you're doing like

all the little things to, to help.

1080

00:41:09,031 --> 00:41:12,541

Make a more well-rounded like pregnancy

and postpartum experience so that

1081

00:41:12,541 --> 00:41:16,651

hopefully your daughter is able to have

a better experience than than you are.

1082

00:41:16,651 --> 00:41:17,161

You know?

1083

00:41:17,311 --> 00:41:17,701

I know.

1084

00:41:17,701 --> 00:41:21,271

Just like, it's just

generationally so, so important.

1085

00:41:21,271 --> 00:41:24,661

So I'm very, very grateful for you

guys and I'm gonna leave all their

1086

00:41:24,661 --> 00:41:29,461

information below in addition to like

just different links and resources for

1087

00:41:29,461 --> 00:41:31,381

finding coaches like them in your area.

1088

00:41:31,381 --> 00:41:32,431

So thank you guys.

1089

00:41:32,491 --> 00:41:33,061

Thanks for having us.

1090

00:41:33,331 --> 00:41:33,751

Yes.

1091

00:41:33,781 --> 00:41:36,511

Well thank you guys for listening

and we will catch you again

1092

00:41:36,511 --> 00:41:37,771

on the next episode of On.