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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Postpartum Exercise: Creating Your 3rd Body

Recently, while talk­ing with some moms in our post­par­tum exer­cise class, DTP’s Mom-Baby Fit­ness™ pro­gram, I real­ized it has been a while since I have addressed the notion of what we call “the 3rd body.” This stems from the idea that before you are preg­nant, you live in your 1st body; then, while preg­nant, you live in your 2nd body. After giv­ing birth, many women feel their options are to try to get their first body back or live in what they are left with after birth. We sug­gest another way:  cre­ate your 3rd body.

We dis­cov­ered this 3rd body in work­ing with women to gain the fit­ness nec­es­sary to have a healthy recov­ery and enjoy moth­er­hood. What we found was that women were often becom­ing more fit than they had been before preg­nancy, with less body fat and more mus­cle, yet their clothes did not fit the same.  Some­times the flar­ing of the ribs and/or hip bones made for a larger waist – despite less fat!

Many clients also feel a new, deeper sense of their core devel­oped. In fact, over time they real­ized they actu­ally liked this body bet­ter in some ways! After all, they came into the world with the pre-pregnancy body, but this body they actu­ally cre­ated out of the pro­found expe­ri­ence of the phys­i­cal self that preg­nancy and birth pro­vide. It extended the empow­er­ment of birth into motherhood.

Extend­ing this metaphor even fur­ther, of course, leads to the 4th and 5th bod­ies, if you have another child. Even­tu­ally, there are more bod­ies as women go through per­i­menopause, menopause, post menopause, and what I like to call the phe­nom­e­nal wis­dom stage. Each body rep­re­sents a new oppor­tu­nity to become some­one strong and profound.

I fig­ure I am to body #8 now, and in each stage I have found some­thing incred­i­ble that I could not have at other stages. Long ago I gave up look­ing for my past bod­ies. Each one has been bril­liant in some way, but in the end it had to be left behind if I was to enjoy life’s path to the fullest.

Liv­ing in the moment does require know­ing where you are in time, space and energy. So, dis­card your past bod­ies with delight and move on. Use your energy to cre­ate your­self in the present.

It’s a process and you won’t fully live in your next body until you own the toll of the last one. A post­par­tum mom may expe­ri­ence hair loss, big­ger feet, a mal-aligned spine, con­stant thirst if she is breast­feed­ing, exhaus­tion and a jelly belly. But, all these things will pass with time, if you eat right and exer­cise reg­u­larly. Oh, and you can bring the baby, who will have a blast meet­ing other babies!!

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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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Pre/postnatal Back Care Video

Point­ers on pre­vent­ing back pain dur­ing preg­nancy and post­par­tum: Yale Back Care Video, fea­tur­ing DTP staff.

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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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New Breastfeeding Research: More Baby Protections

We have long known that vagi­nal birth and breast­feed­ing are key fac­tors in the devel­op­ment of a healthy immune sys­tem in infants. Pass­ing through the vagina exposes the baby to an array of bac­te­ria that help stim­u­late its unchal­lenged immune sys­tem. Breast-fed babies receive anti-bodies, pro­teins and other mol­e­cules that pro­tect it from infec­tion and teach the immune sys­tem to defend the infant.

Breast­feed­ing is key for long-term health.

Recent research at UC Davis has shown that a strain of the bifido bac­te­ria — acquired from the mother — thrives on com­plex sug­ars (largely lac­tose) that were pre­vi­ously thought to be indi­gestible. The bac­terium coats the lin­ing of the imma­ture diges­tive tract and pro­tects it from nox­ious bacteria.

This com­bi­na­tion of inter­ac­tions affects the com­po­si­tion of bac­te­ria in the infant gut as it matures. Another exam­ple of how evo­lu­tion has “invented” the per­fect nutri­tion for infants, this research con­tributes to the notion that evo­lu­tion has selected for many genes that serve nor­mal birth and breast­feed­ing by pro­tect­ing the new­born. Inter­ven­ing with the nor­mal pro­gres­sion of birth and breast­feed­ing — while occa­sion­ally nec­es­sary — inter­rupts these ben­e­fi­cial adap­ta­tions and con­tributes to aller­gies and autoim­mune disorders.

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Beyond Yoga

Beyond Yoga

I love Yoga. But…Power Yoga, Hot Yoga, Fast Yoga, Pilates-Yoga, Fresh Yoga, Baby Yoga and even Pre­na­tal Yoga…not so much. I find these phe­nom­ena strange.

Why? Well, 40 years ago – when I first learned Yoga – it was a priv­i­lege. A per­son came to Yoga in the search for a mean­ing­ful life path. It was a blend of the spir­i­tual and the phys­i­cal, and it required a com­mit­ment to what was revealed within the prac­tice. Before being allowed to take my first class, I had to demon­strate that I already prac­ticed med­i­ta­tion. It was not exer­cise per se.

It was not adapt­able like it is today. Depend­ing on the teacher, you learned an ancient sys­tem – Hatha, Vinyasa, Ash­tanga, Iyen­gar, or Kun­dalini. Those were the major meth­ods that have Hindu roots, and those who prac­ticed these art forms knew what they were doing. The teach­ers them­selves had worked on their craft for decades. Today, I know only a few teach­ers who have a pro­found grasp of each of these methods.

Why is Yoga so popular?

Is there some­thing within the work itself – even in the diluted forms, hybrid ver­sions and the celebrity/competitive stu­dios – that allows it to thrive in the self-centered, free-wheeling, branding-crazy mar­ket­place of the early 21st cen­tury devel­oped world?

I find the answer to this in a strange place:  Zen prac­tice, Bhud­dism. One of my favorite notions is from Suzuki’s text Zen Mind, Beginner’s Mind. “When you feel dis­agree­able, it is best to sit.” This is an ele­ment of nin – con­stancy – or being present in the moment. Not patience, which requires a rejec­tion of impa­tience and there­fore can­not accept the present as it is. When you sit – just sit period, that’s it – all that is real is the moment. This is at the heart of all spir­i­tual experience.

I’m not an expert in Yoga. I don’t teach Yoga, although I have inte­grated Yoga-based skills into my work. I have prac­ticed Hatha and Vinyasa over the years enough to learn how cer­tain skills are treated…belly breath­ing, slow deep breath­ing, main­tain­ing posi­tion and lis­ten­ing to the wis­dom of the body, and iso­met­ric strength­en­ing in prepa­ra­tion for more expan­sive shapes or motions. Long ago, I inte­grated these skills from my Yoga expe­ri­ence into my teach­ing style because these skills are effec­tive for the pop­u­la­tions with which I work. But, I do not teach Yoga.

Can Research Help Us?

Researchers find Yoga a night­mare. There is so much vari­ance now in the prac­tice that find­ings from any one study can­not be trans­ferred to the gen­eral pop­u­la­tion. One of the most reveal­ing experimental-design stud­ies found that none of the claims of Yoga improv­ing metab­o­lism could be demon­strated. When asked why they thought this out­come had occurred, the teach­ers who were used in the study said they thought the par­tic­i­pants in the study were not fit enough to do Yoga!

One of the most suc­cess­ful Yoga teach­ers in my area, and one of my favorites, has for decades used a bicy­cle for her pri­mary mode of trans­porta­tion. She cred­its her longevity and suc­cess to Yoga. I attribute it to bicy­cling. Dr. Cooper is right…fitness (which means aer­o­bic fit­ness) is the biggest bang for the buck. Unless you are fit, it is hard to exe­cute some of the more sub­tle demands of many exer­cise regimens.

Some Yoga teach­ers will say that you can make Yoga aer­o­bic or that some forms are aer­o­bic. OK, then it’s aer­o­bics, not Yoga. When­ever I see “aer­o­bic Yoga” it reminds me of aer­o­bic danc­ing. It’s help­ful to remem­ber that Yoga devel­oped in a time and place where sur­vival was depen­dent upon fit­ness. Peo­ple didn’t need to do more aer­o­bics to find enlight­en­ment. They needed reflec­tion and to be present in the moment.

So, I insist on aer­o­bic fit­ness as the first goal of a fit­ness reg­i­men. In the pre/postnatal field, this is the only con­sis­tently demon­strated fac­tor in improved out­comes. As a birth prepa­ra­tion there are Yoga-based fac­tors that will help in labor and birth IF THE WOMAN IS FIT ENOUGH. It is the fact that some Yoga-based skills help fit peo­ple find nin that is my jus­ti­fi­ca­tion for con­tin­u­ing to use them in con­junc­tion with aer­o­bics and spe­cial pre/postnatal prepa­ra­tion and recov­ery exercises.

But, there are cau­tions. Not all Yoga assanas (posi­tions) are safe for preg­nancy. Down-dog, in par­tic­u­lar, scares me because of inci­dents reported in obstet­ri­cal lit­er­a­ture in the 1980s and 1990s that indi­cate such a posi­tion is impli­cated in fatal embolisms. Some shapes are just not doable and oth­ers become less com­fort­able over time. The ones that work have been iden­ti­fied since the 1940s and 1950s and inte­grated into birth prepa­ra­tion courses.

What’s Next?

All exer­cise components -

  • Mind/Body
  • Strength
  • Flex­i­bil­ity
  • Aer­o­bic or Car­dio­vas­cu­lar Fitness

- are nec­es­sary for a bal­anced fit­ness rou­tine. Too much empha­sis on any one fac­tor often results in injury. Aer­o­bics is where the great­est health ben­e­fits reside. Recent research has demon­strated that it is phys­i­cal “fit­ness” (which we can mea­sure) as opposed to just spend­ing time in phys­i­cal activ­ity (which can be a wide range of inten­si­ties) that is respon­si­ble for improved health out­comes. Strength and flex­i­bil­ity train­ing need to be pur­po­sive. There are things we don’t need to do unless we are going to play pro foot­ball or dance Swan Lake! Mind/Body skills help us recover and prepare.

I for one will be glad when we get beyond yoga and back to cross training!

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Mom-Baby Fitness in Spanish on YouTube!

El Show de Analeh — on Uni­vi­sion — a seg­ment on Healthy Moms, Healthy Babies, fea­tures DTP’s Mom-Baby Fit­ness and par­tic­i­pant Car­olina Baffi. Now avail­able on YouTube!  Check it out!!

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The 51% Factor: Pregnancy, Power & Health

In the U.S. and most of the devel­oped world, approx­i­mately 51% of the pop­u­la­tion is female. Most females give birth at some point in their lives, although, in any year, only about 2% of the pop­u­la­tion gives birth.

No one liv­ing on earth got here any other way than ges­ta­tion, so there ought to be some power attached to being part of that 51%. His­tor­i­cally, it might be said that the power has been merely for survival…the good breed­ers sur­vived long enough to pro­duce heirs and those who lived on knew where the roots and fruit grew.

Only women can make more peo­ple with their bodies.

Here are some things to consider:

  • Women make people
  • Women’s health and fit­ness before preg­nancy affects whether the preg­nancy is healthy
  • Women’s health and fit­ness dur­ing preg­nancy affects her life­time health and that of her offspring
  • Mater­nal sur­vival is impor­tant to off­spring well-being
  • Mater­nal health and fit­ness affects mater­nal adap­ta­tion and thereby off­spring well-being

Thus, is it not a san­guine notion that the health and sur­vival of women is crit­i­cal to the health of every­one? After all, the health of nations is asso­ci­ated with this slight major­ity of females, and the wealth of nations is asso­ci­ated with its health.

The good news is that peo­ple work­ing from this under­stand­ing are mak­ing some head­way around the globe. Recently, the World Health Orga­ni­za­tion noted that mater­nal death among preg­nant and birthing women world-wide has been dra­mat­i­cally reduced from the 1980’s to recently. This is very good news!

Here is the inter­est­ing foot­note:  Mater­nal death in the U.S. has risen 42% in the same period. While the absolute num­bers remain small, this is a dis­turb­ing pic­ture. What could be caus­ing this?

Time will tell if we can fig­ure it out and fix it. I ven­ture to sug­gest some direc­tions for consideration:

  • The ele­vated cesarean birth rate with its sequel­lae of car­dio­vas­cu­lar and immune sys­tem disorders
  • Obe­sity
  • Meta­bolic syndromes
  • Dia­betes
  • Heart dis­ease

Why am I hope­ful, then? I see among our cur­rent edu­cated gen­er­a­tion of new moms and moms-to-be a will­ing­ness to exert their influ­ence – as breed­ers – over the health care scene. They want less tech­no­log­i­cal birth. They want sup­port. They want more infor­ma­tion. They want to be healthy. These are won­der­ful things. I salute these young women…they also make my job eas­ier in the process.

In addi­tion, I see among young health care prac­ti­tion­ers an under­stand­ing of the value of these things. Among prac­ti­tion­ers work­ing in pub­lic health clin­ics there is a sense of des­per­a­tion on the one hand that the poor and indi­gent have no capac­ity or will to take care of them­selves. On the other hand, the first step is always edu­ca­tion and there are a lot of peo­ple work­ing on this issue.

Which brings me to the clos­ing point:  How do we bring more resources and intel­li­gence to help­ing women be healthy, pre­pare for preg­nancy, have healthy babies, reduce preg­nancy com­pli­ca­tions, and improve infant and mater­nal death rates? I, for one, will keep blog­ging on this issue. You, I hope, will vote for peo­ple who under­stand this issue. The polit­i­cal power and will is in our hands.

51% of us are women…some day 51% of us can set priorities

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