In the contemporary world, we are not as active as previous generations. Few women exercise to the extent required to develop the capacity to withstand the rigors of birth. It is little wonder that so often what childbirth educators hear from pregnant moms is that they are afraid of birth and don’t have confidence in their ability to do it. There are solutions for these issues…

The biggest bang for the buck is aerobics. This gets almost everything that helps you in labor:  increased endurance, strength and range of motion; improved breathing capacity (you get more oxygen + less fatigue) and reduced need to tap your cardiac reserve (your body works hard but not to the degree it must if you are not fit); and mental toughness that gets you the confidence you need that your body is capable.

Learning useful positions is extremely helpful. If you are active be sure that your workout includes such things as squatting and other movements that aid your progress in labor. Being upright and moving are keys to a healthy labor.

Mental focus and being present teach you to work with your body. Activities such as yoga, pilates for pregnancy and dance help you develop the mental skills that accompany your movement. Learn to recognize your body’s signals to you when it’s time to push.

Keep moving…right into labor and birth!

Mom & Baby Beauties!

Special thanks to Bonica and Julia from one of our Mom & Baby Fitness groups for this delightful photo! It just goes to show…there is no end to the fun things you can do if you use your imagination. Do think “Safety First,” but other than that, the sky’s the limit!

All teacher training is under the direction of Ann Cowlin, DTP’s founder with more than 30 years experience as a pre/postnatal fitness instructor, trainer, researcher and international presenter in the field. She is the author of “Women and Exercise” in Varney’s Midwifery, the major nursing textbook for midwives, as well as her own textbook, Women’s Fitness Program Development. Cowlin is assisted by several DTP master teachers who have been with the program for ten or twenty years.

Instructors learn why and how to incorporate effective mind/body skills such as breathing and relaxation, along with strength and flexibility exercises into a total fitness package. Aerobics is definitely the biggest bang for the buck. Cardiovascular fitness is the key to almost every benefit of pre/postnatal exercise that has been found through well-designed research. Instructors develop their own individual style of aerobic dance or fitness activities as part of our training program, but follow best practice guidelines. As the contemporary world puts more and more demands on our time, getting the most from your pre/postnatal program is a smart approach.

Practicums focus on teaching these skills for necessary and essential components of exercise that have been shown to have a beneficial impact on pregnancy, birth and recovery. In the photo above, for example, trainees are learning how to teach intercostal breathing in conjunction with diaphramatic breathing, an essential skill in pregnancy to increase oxygen consumption during exercise. Other skills taught include essential strength training exercises, leading effective relaxation sessions, analyzing music for aerobic choreography, and effort/shape analysis to prevent injury.

Prior to attending a practicum, teachers must first pass the Basic study course exam. Potential teachers are given 6 weeks to take the study course and exam. Those interested in becoming pre/postnatal fitness teachers need to register for their course around 2 months prior to their preferred practicum. Click on this link practicums for upcoming dates and locations.

Having baby present while you are working out is a lot of fun. Like most of new mom’s lives, the ability to be together with baby and be productive at the same time is a fitness challenge. A certified postnatal fitness instructor can guide new moms in figuring out how to do this. Being in a group also enables new moms to learn from each other.

Strollers are a perfect aid to start your engine for aerobic fitness. Mat work with baby is a great follow up. Multi-tasking can mean strengthening mom’s shoulder muscles while babies learn to socialize. There are many ways to be fit and an interactive mom at the same time!

There is nothing so joyful as a group of moms-to-be, at various stages of pregnancy, moving freely and fully. Celebrating this special state of being by maintaining strength, endurance and range of motion promotes emotional well-being as well as health during this major life transition.

By selecting activities that promote fitness, health and well-being for their programs, our teachers insure that moms-to-be receive the maximum benefit from the time they spend in class.

Here are some birth stories from our clients (edited for privacy):

• We’re happy to report that [our baby boy] was born on Saturday at 12:31 am…our exercise classes were ESSENTIAL in the later part of labor — the doctor and nurse described me as a “natural” at pushing, but I had to admit to them that I’d been practicing my c-curves twice a week for a few months already! — G.S.

• We arrived at the hospital at 8pm on Friday and I was 6 cm dilated…I delivered by 1 am without pain meds.  It was an amazing experience. You really do focus inward.  I found sitting in the shower holding the sprayer to be helpful.  Definitely try different positions.  I used the bar for when it can time to push.  Just know that there is an end in sight and just holding your baby at the end is the most wonderful, amazing feeling in the world!  — P.E.

• We arrived at the hospital at 6am and I was already 4cm dilated…[at] 5cm dilated, I requested an epidural. The anesthesiologist did a great job, and I was still able to move my legs with the epidural. I found movement during labor to be very helpful, and in particular, circular movements of my pelvis (i.e. belli dancing). Post partum recovery has been quick. No doubt that [your] guidance and preparation was crucial to this end. I would like to thank all of you for your support…  — K.L.

• On Sunday…after more than 26 hours of labor, [my wife] gave birth to [our baby boy]. Through the help of her birth support team she was able to deliver without pain medicine. She did a tremendous job, and we used many of the skills learned in class to focus, draw her out of her body, breath and relax.  — M.&L.S.

• I just wanted to share with you the very good news that [our baby boy] was born at 8:38 pm last night. He weighed 8 lbs 11 ozs and measures 21.5 inches long. He finally enabled me to put my c curves and such to direct use by arriving a mere 8 days late (instead of the 11 days late that would have led to my second c-section).  We are having a very nice time right now…and look forward to making our joint return to the gym in a few weeks!  — F.A.

• Our beautiful baby boy was born Tuesday night at 9:09 p.m. The delivery went well (drug free!) and I received many compliments on my 50 minutes of pushing. Thanks for everything and I hope to see you in 4 weeks or so!  — A.E.