JLane Fitness

COMING SOON: A postpartum, 8 week return to fitness guide. Starting as early as week 1 postpartum.
8 weeks of progressive movements + more to safely return to working out postpartum!

This has been a true labor of love over the last several months and I am excited to be releasing it in the near future.

DM the word “guide” and I will add you to my list of people to be notified when it is live!!

I hope it becomes a great & helpful resource for so many women out there as they navigate postpartum!!

STAY TUNED!
💛💛💛

How do you know if you are lifting too heavy when you’re working out while pregnant???

There are a few things you can look out for and if you notice any of these happening, time to get some lower weights!

1. You can’t lift the weight without holding your breath. Also known as using the Valsalva Maneuver. This is a NO NO when pregnant! You need to be able to breathe through the weight lifting.

2. You cannot control your core. If you notice coning or doming of your core while using the weight, then it is too much.

3. If it causes pain in your abdomen. Don’t lift weight so heavy that it is causing you pain! You need to protect yourself and your baby!

Overall, listen to your body and stay safe mamas! You got this!💛💪🏽

**Always be sure to have your Dr’s clearance for any and all exercise and/or activity during all trimesters of your pregnancy. If you experience any vaginal bleeding and/or fluid leaking, abdominal pain/contractions, dizziness/fainting, or chest pain during exercise while pregnant, stop immediately and contact your Dr.**

There are so many benefits to staying physically active during your pregnancy! (IF able & ONLY with clearance from your Dr)

Try and stay moving throughout your pregnancy whether that be through walking, strength training, HIIT or cardio training, swimming, yoga, or any other form of exercise!

The benefits to your body both physically and mentally are amazing. And also beneficial for your growing baby!

Benefits:
- Improvements in mental health (stress, anxiety, PP depression)
- Improvement in sleep
- Improved PP recovery
- Can help improve fatigue/boost energy
- Improved labor experience (keeping your body active and strong during pregnancy benefits your labor experience!)
- Decreased risk of gestational diabetes
- Decreased risk of excessive weight gain
- Decreased risk of hypertension (high blood pressure)
- Decreased risk of preterm birth
- Decreased risk of cesarean births

Of course staying physically active is not a guarantee that complications won’t arise during your pregnancy, but it does reduce the risk significantly!

Most importantly, listen to your body, and also to your doctor to ensure your safety throughout your pregnancy! Make modifications as needed and just know that you are doing a great job for you & your baby💛🤰🏽💪🏽

**Always be sure to have your Dr’s clearance for any and all exercise and/or activity during all trimesters of your pregnancy. If you experience any vaginal bleeding and/or fluid leaking, abdominal pain/contractions, dizziness/fainting, or chest pain during exercise while pregnant, stop immediately and contact your Dr.**

~ o n e d a y a t a t i m e ~
This has definitely been my motto over the last year.

As a new mom I’ve been learning so much, some days better or easier than others. Just taking it one day at a time and learning as I go. What else can you do? Lol

My postpartum journey back into fitness hasn’t necessarily gone the way I wanted. At ~4 months PP I was in the emergency room with a super high heart rate, palpitations, too much weight loss, fatigue, hair loss. After lots of tests they found my thyroid hormone was way off. And after lots of blood draws over the months following and visits with an endocrinologist they determined that it was Postpartum Thyroiditis. Pretty rare (yay me🙃) but luckily after medications to rebalance it for a few months, my levels went back to normal & I could stop taking medicine.

I felt like was just in survival mode trying to be the best mom I could to little San, trying to keep myself afloat, upset that I was under exercise restrictions & had lost so much muscle & weight. But I just told myself {just one day at a time}

Then fast forward to just over a month ago, I started weaning from breastfeeding and I started having fatigue, palpitations & anxiety again, which meant rechecking levels, seeing a cardio & wearing a heart monitor for 2 weeks 🎉🫠 my body just has a hard time with large hormone fluctuations I guess. But there I was again just trying to get through one day at a time.

I feel like here I am once again starting from square one with my fitness goals, but it’s ok and I’m thankful. Slowly but surely I’ll get there. One day at a time. And if you’ve been feeling this too, you aren’t alone!

Truly women are super heroes & no one’s journey is the same. One day at a time we can reach our goals & make it through 💛

How are you supposed to know if you are working out too hard while you are pregnant?

Many people assume that there is a certain heart rate that you need to stay under.

But the recommendation from the ACOG is to use The Talk Test / Rate of Perceived Exertion (RPE).

When exercising while pregnant, you should be doing so at an intensity where you are able to hold a conversation/talk still.

If you find yourself so breathless during your workout/activity that you cannot talk while doing so, then take a break, slow your breathing, and resume at a lower intensity 💪🏽💛🤰🏽

To all the mamas out there, you’re doing great!

**Always be sure to have your Dr’s clearance for any and all exercise and/or activity during all trimesters of your pregnancy. If you experience any vaginal bleeding and/or fluid leaking, abdominal pain/contractions, dizziness/fainting, or chest pain during exercise while pregnant, stop immediately and contact your Dr.**