DTP Offspring – Renee Crichlow: REAC Fitness

In Part 4 of our con­tin­u­ing series on DTP’s off­spring, meet Renee Crichlow, ACSM Cer­ti­fied Per­sonal Trainer from Bar­ba­dos, whose REAC Fit­ness busi­ness includes Mum-me 2 B Fit­ness Series (pre­na­tal), After Baby Fit­ness Series (post­na­tal) and 6 week Jump­start Body Trans­for­ma­tion Pro­gram (gen­eral female population).

See pho­tos and read more about Renee’s busi­ness on the DTP Blog here. The adven­tures of one of her stu­dents is fea­tured in a recent series of arti­cles in Bar­ba­dos Today.

Renee is a women’s fit­ness spe­cial­ist, tar­get­ing all stages of a woman’s life cycle from ado­les­cent, child bear­ing years, pre­na­tal, post­na­tal to menopause. I design var­i­ous exer­cise pro­grammes to help women get into shape. As a trainer, friend and coach, I am com­mit­ted to guid­ing, moti­vat­ing and edu­cat­ing women to exceed their fit­ness goals and to per­ma­nently adopt healthy lifestyles. She started study­ing with DTP in March 2012 and com­pleted the practicum in May 2012.

I most enjoy the good feel­ing asso­ci­ated with know­ing that I am help­ing women to pos­i­tively change their lives through exer­cise. I have learned that we are con­nected and not sep­a­rate from each other. Shar­ing our chal­lenges and tri­umphs enable each of us to grow and have a sense of belong­ing like a sis­ter­hood. The baby and preg­nancy sto­ries always amaze me and I learn a lot con­sid­er­ing I don’t have chil­dren of my own.  I am also fas­ci­nated by the fact that as the preg­nant mum­mies bel­lies grow, they are still mov­ing with lots of energy and I feed off of that energy.  I just love work­ing with preg­nant ladies and mothers.

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Be Prepared for Birth

What­ever the course of your labor and birth, if you are fit and pre­pared your abil­ity to cope with the inten­sity of the expe­ri­ence will be a big advan­tage. Reg­u­lar aer­o­bic exer­cise, strength and mind­ful­ness train­ing — along with a good child­birth edu­ca­tion course with a cer­ti­fied child­birth edu­ca­tor — pays off in the short and long run. You and your baby will ben­e­fit from endurance and long term health gains.

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Pregnancy Exercise — The Evolutionary Imperative for Vigorous Activity

This arti­cle is from my blog, Danc­ingTh­ruPreg­nancy on Word­press.

I have long wanted to write this post. Recently two arti­cles appeared in the NY Times prompt­ing me to move for­ward. One arti­cle dealt with how it is that ongo­ing vig­or­ous exer­cise pro­duces brain enhance­ments. The sec­ond arti­cle dealt with how run­ning cre­ates its “high” and explained why the result­ing addic­tion is an evo­lu­tion­ary ben­e­fit for human survival.

Every day in Africa a gazelle wakes up.

It knows it must run faster than the fastest lion or it will be killed.

Every morn­ing a lion wakes up.

It knows that it must out­run the slow­est gazelle or it will starve to death.

It doesn’t mat­ter whether you are a lion or a gazelle.

When the sun comes up, you bet­ter be running.

Abe Gubegna
Ethiopia, circa 1974

The preg­nant mom who exer­cises vig­or­ously and reg­u­larly — the one who runs or swims or does aer­o­bic danc­ing — is not the one at risk, or whose infant is at risk, of a lack of tol­er­ance for the rig­ors of labor or for lifestyle health prob­lems. It is the seden­tary or low activ­ity mother and her off­spring who are at risk. I have writ­ten at length on this real­ity in my chap­ter on Women and Exer­cise in Varney’s Mid­wifery.

This real­iza­tion has plagued me for ages, and the two arti­cles in the Times con­vinced me to make this state­ment, explain why it is true and exhort women of child­bear­ing age to become aer­o­bic animals.

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 health care providers hear that women are afraid to exer­cise, and child­birth edu­ca­tors hear that preg­nant moms 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. It increases endurance, strength and range of motion. It improves breath­ing capac­ity (you get more oxy­gen + less fatigue). It reduces your need to tap your car­diac reserve (your body works hard in labor but not to the degree it must if you are not fit). Plus, reg­u­lar par­tic­i­pa­tion in a good car­dio or aer­o­bic work­out gives you the men­tal tough­ness and con­fi­dence you need to know that your body is capa­ble of the work and the recov­ery — what we call body trust. Fit Preg­nancy has dis­cussed the myths sur­round­ing how hard a preg­nant woman can work out.

Learn­ing use­ful posi­tions and move­ments is extremely help­ful. Be sure that your work­out also includes strength and coor­di­na­tion move­ments — such things as squat­ting, core move­ments for pelvis and spine, and other motions that aid your progress in labor. Being upright and mov­ing are keys to a healthy labor. These require strength and coordination.

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

A truly effec­tive use of your time is a one hour class a cou­ple times a week that com­bines all these ele­ments. We have known this for decades. The evi­dence is clear that it works. Keep moving…right into labor and birth!

Find a safe and effec­tive class or trainer.

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Birth is a Motor Skill™

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!  Take a Class!

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Birth of Pregnancy Exercise: Evolution of DTP

Some­times it is fun to look back at the long road to the present! Recently, I was inter­viewed by our local online media out­let (the Bran­ford CT Patch) and was really thrilled with the result­ing story. It focused on the 30 year road of DTP and I thought you might find it interesting.

Here is the link to the story and the subtitle:

http://branford.patch.com/articles/ann-cowlin-a-prenatal-fitness-pioneer-celebrates-30-years-of-work

What started as a “fledg­ling exper­i­ment” has become one Bran­ford woman’s life work.

Thank you for tak­ing a look!

Still look­ing for new ways to develop core strength & coor­di­na­tion for new moms…start with the pos­ture on the left (inhale) and move to the one on the right (exhale). Keep the trans­verse abdom­i­nal sucked in. Repeat.…

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Holiday Contributions That Make a Difference.

This is the time of year many of us con­sider where to make our char­i­ta­ble con­tri­bu­tions. We have assem­bled a list of  groups to which you might want to con­sider giv­ing this year. By donat­ing to these orga­ni­za­tions you can help improve the lives of moth­ers, newborns,children and fam­i­lies around the world. Most will also send a card or email mes­sage to a mom in whose honor you give the gift.

UNICEF Inspired Gifts.  You can choose gifts that improve edu­ca­tion, water, health, nutri­tion, emer­gency care and other fac­tors that affect the well-being of women and children.

White Rib­bon Alliance for Safe Moth­er­hood. You can advo­cate for every mother and every child in 152 nations when you give to this organization.

Inter­na­tional Con­fed­er­a­tion of Mid­wives. This group exists to raise aware­ness of the global role of mid­wives in reduc­ing mater­nal and new­born child mortality.

The Fis­tula Foun­da­tion. This group exists to raise aware­ness of and fund­ing for fis­tula treat­ment, pre­ven­tion and edu­ca­tional pro­grams world­wide. Fis­tula is the dev­as­tat­ing injury cause by untreated obstructed labor.

The Preeclamp­sia Foun­da­tion. This orga­ni­za­tion sup­ports research to pre­vent and treat one of the most dan­ger­ous dis­or­ders of preg­nancy, one that accounts for a large per­cent­age of pre­ma­ture births and low birth weight infants. Hav­ing preeclamp­sia is also a risk fac­tor for later heart dis­ease for the mother.

Clean Birth. Clean Birth Kits are designed to pro­vide birth atten­dants and/or expect­ing moms with the tools they need to ensure a clean birthing envi­ron­ment. The Kits ensure the WHO’s “6 Cleans”: clean hands, clean per­ineum, clean deliv­ery sur­face, clean cord cut­ting imple­ment, clean cord tying, and clean cord care.

March of Dimes. The “mother” of all char­i­ties for help­ing pre­vent and treat dis­or­ders and dis­eases that affect children.

Peace, Love and Joy to all.

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National Children’s Study: help improve children’s health & well-being

The goal of the Study is to learn how to improve the health and well-being of chil­dren. To do this, the National Children’s Study is exam­in­ing the effects of envi­ron­men­tal influ­ences on the health and devel­op­ment of 100,000 chil­dren across the United States, fol­low­ing them from before birth until age 21 years. There are two ways moms can help:

1) If you are preg­nant, par­tic­i­pate in the study. Find the cen­ter near­est you at the national website:

http://www.nationalchildrensstudy.gov/studylocations/pages/map.aspx

2) If you are a mom, tell peo­ple about the study. Here is the study’s home page:

http://www.nationalchildrensstudy.gov

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34 Years of Mom & Baby Fitness!

Wow! Look­ing over 34 years of prepar­ing moms for birth at Yale and beyond, we reflect on all the changes we have seen over the years. The impact of the inter­net is felt every­where now, includ­ing the con­sumer move­ment to improve prepa­ra­tion for birth and inform­ing women of the choices avail­able to them as the pre­pare for this major life event. Research has long demon­strated that aer­o­bic exer­cise, strength train­ing and mind/body exer­cise are effec­tive as a prepa­ra­tion for a tol­er­a­ble labor with reduc­tion of risk for dis­or­ders and med­ical inter­ven­tions. The inter­net has helped tremen­dously in get­ting the word out. It’s been a long road…50 years or more…to show that exer­cise is safe and effec­tive for moms-to-be. We are glad to play a part in this progress!

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Safe Motherhood

The chal­lenges to safe moth­er­hood vary depend­ing where in the world you live. In some areas the chal­lenge may be to get ade­quate nutri­tion or clean water; in other areas, it may be to pre­vent infec­tion; and in still other loca­tions it may be try­ing to avoid preg­nancy before your body is ready or get­ting access to pre­na­tal care. In the U.S., it may mean avoid­ing being seden­tary and mak­ing poor food choices, or hav­ing to deal with the high tech­nol­ogy envi­ron­ment of med­ical birth that can sab­o­tage the innate phys­i­o­log­i­cal process of labor and birth.

Birth begins the bond­ing or unique love between mother and child.

The biol­ogy of birth is a com­plex series of cause-effect processes…baby’s brain releases chem­i­cal sig­nals to the mother and the pla­centa begins to man­i­fest the mater­nal immune system’s rejec­tion of the fetus.

To help the ball get rolling, relax­ation (the trophotropic response) helps pro­mote the release of oxy­tocin. With the help of grav­ity, the head presses on the cervix, ampli­fy­ing the uter­ine con­trac­tions. After an ultra-distance aer­o­bic endurance test, the cervix opens enough to let the baby move into the vagina and the mother’s dis­com­fort moves from sharp cramp­ing into the bony struc­ture as she tran­si­tions to the strength test of push­ing. She tran­si­tions. Relax­ation mod­u­lates into an ergotropic — adrenal — response to gather her power.

Push­ing is an inter­est­ing term…more mas­cu­line, I think, than the one I pre­fer:  Releas­ing. Releas­ing or let­ting go of the baby. It’s a cathar­sis. In this por­tion of the labor another set of impor­tant processes help the baby clear its lungs of amni­otic fluid, stim­u­late its adrenal sys­tem and chal­lenge its immune sys­tem, as the con­trac­tions drive the baby down­ward. The mother’s deep trans­verse abdom­i­nal mus­cles — if strong enough — squeeze the uterus like a tube of tooth paste, to aid this expul­sion. In the mean­time, the labor is help­ing set up the mother to fall in love and pro­duce milk. When the baby emerges and moves onto the mother’s chest, s/he smells and tastes the mother, rec­og­niz­ing her mother’s fla­vor and set­ting up the poten­tial for bonding.

Any way you slice it, there are two parts to safe moth­er­hood. One is a safe preg­nancy…healthy nutri­tion, phys­i­cal fit­ness, safe water, infec­tion pre­ven­tion, sup­port and a safe envi­ron­ment. The other is a safe labor. In a safe labor, there is both an envi­ron­ment that pro­motes the nat­ural process of labor and the means nec­es­sary for med­ical assis­tance when needed. Women die at an alarm­ing rate from preg­nancy or birth-related prob­lems. Despite some progress made in recent years, women con­tinue to die every minute as a result of being preg­nant or giv­ing birth.

What keeps us from hav­ing a bet­ter record on moth­er­hood is often lack of care in the devel­op­ing world and too much inter­ven­tion in the U.S.. They are two sides of a coin. Moth­ers’ expe­ri­ence and health needs are not on equal foot­ing with other cul­tural val­ues. In places where basic pre­na­tal care or fam­ily plan­ning are low pri­or­i­ties, at-risk women are vul­ner­a­ble to the phys­i­cal stresses of preg­nancy and birth. In the U.S., machine-measured data is para­mount, even if it pro­duces high rates of false pos­i­tives, unnec­es­sary inter­ven­tions or coun­ter­pro­duc­tive pro­ce­dures. We are learn­ing that obe­sity and seden­tary lifestyles have detri­men­tal effects, but fewer preg­nant women than their non-pregnant coun­ter­parts exercise.

Despite the money spent to sup­port the tech­no­log­i­cal model of preg­nancy and birth in the U.S., there are parts of the world with lower rates of mater­nal deaths — espe­cially Scan­di­navia, North­ern Europe and parts of the Mediter­ranean and Mid­dle East (Greece, the United Arab Emi­rates, Israel, Italy and Croa­tia). In fact, in the U.S., mater­nal deaths are on the rise.

It’s a tricky busi­ness. Clearly West­ern med­i­cine has a lot to offer the devel­op­ing world when there are med­ical con­cerns. On the other hand, import­ing the U.S. model could cre­ate more prob­lems than it solves. Instead, the micro-solutions now being devel­oped in many loca­tions will be observed and evi­dence col­lected by orga­ni­za­tions such as the White Rib­bon Alliance and UNICEF.

There is an effec­tive inter­na­tional mid­wives model adopted by JHPIEGO, the Johns Hop­kins NGO work­ing toward improved birthing out­comes. It assesses the local power struc­ture, social con­nec­tions, poten­tial for trained birth assis­tants, and loca­tion of avail­able trans­porta­tion to cre­ate a net­work so that locals will know when a labor is in trou­ble and who can get the woman to the near­est hospital.

In the U.S., there are in-hospital birth cen­ters that allow low-risk moth­ers the oppor­tu­nity to labor and birth in a set­ting designed to encour­age the innate processes. Women are begin­ning to vote with their feet…staying home for birth. Women are going abroad to give birth. At the same time, women are com­ing to this coun­try to give birth, believ­ing it is safer than where they are. There are sev­eral ways these scenes could play out.

But, I’ll wager, improv­ing out­comes will involve com­pro­mise:  Watch­ful­ness and sup­port in most births, plus bet­ter ways to assess dan­ger and pro­vide tech­nol­ogy. No mat­ter where you live in the world, the solu­tion may be essen­tially the same.

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Active Pregnancy — the rationale

Mov­ing into Motherhood

It’s time to hit the main theme again:  Aer­o­bi­cally fit women are at reduced risk for things that go wrong in preg­nancy, improve their tol­er­ance for labor and birth, and recover more rapidly in the post­par­tum period.

Mov­ing into Motherhood

The arrival of the hol­i­days pro­vides a good rea­son to bring this up, yet again! Preg­nancy is a gate­way time in women’s lives…we become more aware of our bod­ies, our sen­sa­tions, our feel­ings, our needs, and how ver­sa­tile and amaz­ing our bod­ies are. We can make peo­ple with our bod­ies! Dur­ing preg­nancy, we often take precautions…we eat more care­fully, avoid tox­ins, try to avoid stress. When the hol­i­days arrive, we see indul­gent behav­ior in a dif­fer­ent light.

Yet, even with all this focus on behav­ior, we some­times miss the biggest aid to a healthy preg­nancy:  phys­i­cal fit­ness. Research clearly demon­strates that fit women do bet­ter, are health­ier and hap­pier. More and more in the U.S. we see dis­or­ders of nor­mal organ func­tion that accom­pany seden­tary pregnancy.

Let’s look at this a lit­tle closer (yes, I am going to repeat myself some more, but it is an impor­tant con­cept to spread). We live in a body model that rewards an active lifestyle.

Being seden­tary causes things to go wrong

Not mov­ing cre­ates bio­chem­i­cal imbal­ances because the car­dio­vas­cu­lar sys­tem atro­phies and mol­e­cules cre­ated in the brain or brought in through the diges­tion may not get where they need to go for a healthy metabolism.

Your car­dio­vas­cu­la­ture is the high­way that brings usable sub­stances to the place they are used. You have to help it grow and develop, use it to pump things around and give it a chance to be healthy. Aer­o­bic fit­ness does all these things.

Advice for young women of child­bear­ing age

If you are think­ing of preg­nancy, have recently become preg­nant, or work with women of child­bear­ing age, we encour­age you to open avenues of activ­ity for your­self or oth­ers in this pop­u­la­tion. You can learn more from our blog dancingthrupregnancy.wordpress.com. You can seek out local pre/postnatal fit­ness experts on this site. Yoga is nice…we use some of it in our work, along other spe­cific exer­cises for which there is a direct health ben­e­fit. But, we also see yoga con­verts who come into our pro­gram in mid preg­nancy unable to breathe after walk­ing up a flight of stairs. How will they do in labor? Not as well as those who have been doing aer­o­bic dance or an ellip­ti­cal machine 2 or 3 times a week.

The AHA/ACSM guide­lines for the amount of aer­o­bic exer­cise needed to improve car­dio­vas­cu­lar sta­tus hold true for preg­nant women just as they do for the rest of the pop­u­la­tion – a min­i­mum of 150 min­utes of mod­er­ate, or 75 min­utes of vig­or­ous, or a com­bi­na­tion of these lev­els of inten­sity, per week. If you are not get­ting this level of activ­ity, you are putting your health – and that of your off­spring – at risk.

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