Hi there, I'm Triniti!

I’m a Mama to my beautiful little girl Avalon, partner to Simon, exercise fanatic, and a women's health and wellness activist - specialising in group fitness, online training through THE BOD, and safely training women through pregnancy and postpartum. I’ve found a new passion for training women through these two phases of life and am all about getting the education out there on just how important it is to safely care for and nurture our bodies throughout the pre and postnatal stages. Going through this exact life situation myself just recently I can relate and know the ups and downs our bodies can go through.

SAFELY TRAINING THROUGH THE STAGES OF PREGNANCY AND POSTPARTUM

In pregnancy - “The earlier you start modifying your training the better your recovery will be..”

Once postpartum - “Give yourself the time it needs to heal inside and out.” Take that from me, someone who is fit and what some would say exercise obsessed, I now know the damage that can be done sometimes without even realising it if you continue to push on through your training. Likewise, if you return to exercise too quickly, there can be serious consequences. Believe me, I get it but try to shift your thinking to “I’m keeping both myself and my unborn baby safe” - No workout is worth that risk.

Are you currently pregnant or planning to have children in the near future?

Have you ever carried a child and given birth? Did you know, that you are then considered ‘Postpartum’ even if it was 10 or 20 years ago?

This info is for you.

FIRST TRIMESTER

The FIRST TRIMESTER is the one we worry about most about miscarriage, organ development, and core body temperature.

The first trimester carries the highest risk of miscarriage. High core body temperatures also carry a risk factor and can have negative effects on the developing baby’s organ development. Other things that happen during the first trimester include an increase in relaxin which is associated with a decrease in joint stability and softening of the ligaments - this is why we should start decreasing technical movements, consider low-impact movements and be mindful of over-stretching.

First trimester things to consider:

• Exercise intensity and core body temperature
• Reducing training intensity
• Make sure you are training in a cool environment or with fans/air con on you
• Taking adequate rest breaks when needed and not trying to ‘push through'
• Possibly increasing the rest periods
• Make sure you are well hydrated before during and after exercise

Replace the ‘go hard or go home attitude with - you are growing another life now and that is worth more than sweating out a few extra calories in the gym.

SECOND TRIMESTER

Okay so you’ve hit the 13 weeks mark and some of you may have had your morning sickness subside and your hormone levels return to somewhat normal. During this trimester your body is about to start growing and changing shape and I get it, it can be a little confronting - especially for someone who is fit, very active, and has been a certain body shape/type for a long time. As this happens, we need to make some changes to your training. The second trimester comes with an increased load on the pelvis, pelvic floor, and abdominals.

If I could stress one thing it would be “the more you start reducing the load in your workouts, reducing the impact and jumping - the better recovery you are going to have!”

Even for someone like me who loves the ‘huffy puffy’ exercise, jumping, plyometrics all of that - I started reducing all that at about the 14-week mark. I did not wish for my insides to come outside of me after having Avalon and my big thing was returning to exercise in my full capacity as soon as medically cleared. Making those small changes for long-term gain was 100% worth it to me.

In the second trimester we start to consider:

• Modifying abdominal movement
• Stable-based movements instead of dynamic
• Avoid movements that cause forward flexion
• Heavy loads taken overhead are to be taken seated
• Decreasing your loads in general
• Limit ‘bearing down’ movements
• Reducing lateral quick movements
• Not laying down for long periods of time but utilise the benches to keep an incline to also keep the blood flowing
• Propping elbows underneath shoulders

THIRD TRIMESTER

The 29 - 40+ week stage of your pregnancy is when you start to feel heavy, tired and uncomfortable. I remember sleeping was one of the most uncomfortable things in this stage and I’m sure I wouldn’t be alone in saying that!

During this time there is an even greater increased load on your pelvic floor and posture. This is also a time of major growth for the baby. If you are still training at this time, there are now more things to consider and further modifications to be made.

Consider:

• Reducing the loads significantly
• Utilising seated positions
• Low impact movements only, it is best not to be jumping or performing high-intensity movements at this stage
• Reducing the duration of your workouts

POST PARTUM (FOURTH TRIMESTER)

Okay so you’ve had your baby, everything feels soft, fragile, and maybe quite sore. Knowing what your body has just been through, it's recommended to wait at least 6 weeks before heading back into the gym and ideally only after getting a clearance from a women's health Physio not just your GP. A women’s health Physio will not only check you externally but also internally - your body has just been through some pretty major things - therefore to return to exercise we need to make sure you are fit and able.

Finding an exercise program that supports your postpartum journey

Once cleared to return to exercise it’s a great idea to find a program that will nurture and support you through your postpartum journey to gradually strengthen and increase your fitness week by week. Gentle regular exercise is not only beneficial for your body at this time but also for your mind. It can help to reduce any stress built up, assist in your postnatal recovery and improve your sleep – although as a first-time Mum I too know that this sometimes is out of our control with a little newborn!