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You’re listening to the slumber party podcast with your host Amanda Jewson, a mom of two girls, a child and infant sleep expert and general sleep lover. If you’re a tired parent who is desperate for answers, or just someone who loves sleep, This podcast was created just for you. Each episode is packed full of tips and tricks to help you maintain your sanity, as well as your social life during the early stages of parenthood. So grab your headphones, it’s time to get comfy.
Hello, everybody, and welcome to another edition of the slumber party podcast. I like working out and I started working out, like I say hardcore for me, because hardcore went from like zero working out to, or I should say working out in spurts where I’d work out for like three weeks and then just stop for six months and then work out for three weeks. And then after my second child, I was like I would like to like have my body work. Great. And so now I’ve just become such a advocate for working out postpartum. And, you know, while you’re pregnant, this is something that I learned we can talk about that. So I’m super excited to have just senate creator of mighty mom on the podcast today. Just after building a successful business in New York City, no big deal, moved back home to Toronto and has been rebuilding ever since. Basically, she had her second baby like me, there is something about that second baby and rebranded everything into mighty mom. Many women out there love that high intensity workout lifting, and they think you need to give it up the moment you have a baby. But if you’re educated about how to move, protect your body, and you don’t have to give up a darn thing. So just Welcome. I’m so excited that you’re here.
Well, thank you so much for having me, man. I’m very, extremely excited to be here.
Well, it’s so funny because I felt like I remember distinctly with my second I had my ass kicked during this whole pregnancy. So my first was in daycare. For the first time she brought back all of the daycare germs. And we were I was sick every one to two weeks from November to May. And it was awful. And I remember like as the cloud was lifting from every single germ that I was exposed to, I really really wanted to move my body. I had an overwhelming urge to like just shake it off and move. But I was like 36 weeks pregnant. So I remember being like, what am I going to do? So this is before you were here, and I contacted a another company and I was like and I know that they were like in prenatal postnatal fitness. And I was like, Can I come this late? And they were like, Yeah, and I was actually so surprised at how much movement I had. And the things I was allowed to do, like, Oh, can I do these shuffles? I can squat and the baby isn’t going to come out. It was so important for my mental health. And, um, you know, I don’t think this has a lot to do with it. But maybe I was 14 days late with my first I had gained 60 pounds with my first I was a sloth. I didn’t move. And I was like what the second I was like, I’m gonna move I’m going to live my life. I’m gonna did it up. And my baby came on her due date. Like no joke was like, Hey, I was very surprised. But I wonder if the all the movement has something to do with it. not complaining.
I’m actually does I mean there’s nothing. Yeah, there’s as you know, there’s so many benefits for working out during pregnancy. It’s like the biggest list ever. And there’s all these you know, it’s percentages is nothing is guaranteed, but generally around like 25 to 35% on average. If you are active during your pregnancy, your pregnancy will last five to seven days. Ooh, shorter. You’re pregnant for less time. which is you know, for us like you’re probably at the end you’re like yeah, I’m ready. Yeah, body’s ready. Obviously the baby when they’re ready, but sad. That is the average. I came to and I was early with both of my pregnancies. And as I like you said squatting during pregnancy. I’ve been noticing I’ve definitely
Yeah, keeping my body limber all of those things contribute to not only having a smoother labor and delivery but like a sooner one, which we can we both have two children, you’re like when you get to that 35 weeks, even 30 weeks, you’re like I’m over it. I am over it.
So yeah, actually, that’s to do with it. So and they’ll confirmed, I’m glad to know that I wasn’t crazy. But I was like, I was very much like, I moved this baby out. And I was kind of sad because I had tickets to be on, say a week later, because I was so convinced. And so I didn’t get to go. But that would be the only bad thing that happened as a result. Um, okay, so I, you know, I think that a lot of, I mean, even the advice has changed so significantly from my first to my second, and that was like, 2014 to 2016. About what kind of movements were okay. So, for me, I felt like the safest thing and what was only on option with my first was like, prenatal yoga. And like, I’m not judging, yoga, yoga works for everyone. But yoga isn’t my thing. And I was like, Okay, here I am getting fit, but it just never. It really never dived for me. So talk to me about that.
I’m like, nodding, I’m people are viewing this, they’re seeing me nod. But if you’re listening to this, I’m telling you that I’m nodding. And yes, I don’t want to knock prenatal yoga prenatal bodies feel so good. And there is such a huge range of activities that you can do when you’re pregnant. But yoga does not jive with me either. I am a lifter, I like high intensity exercise, you can ask my husband, I’m just a nicer person, when I sweat it out. I like to push myself I like challenge myself. And a lot of women out there are very similar to you and me. And we want to move our bodies in a more intense way. But then we think that the second we get pregnant, all of those things are off the table. And I can’t lift over the and we’ve heard all of these, you know, myths that we’ve you know, I’ve been building up for 150 years, you know, don’t move delivered.
Don’t, don’t put your arms over your head. Someone told me that don’t put your arms over your head. And I was like, I’ve been doing that for six months.
Yeah, it’s true. And when I do when I reach out to all of my my ladies who are pregnant, my programming when my clients the advice they get from people that are just that you don’t know any better. I have nothing, obviously. But it’s just yeah. And I think the rules are changing. And actually they have changed. It’s just the knowledge and like, it’s the common knowledge, but knowing about these rules, is need some time to catch up and learn to just even 2019 for the Canadian guidelines for pregnancy are now just recently have stuff about floor about resistance training, you should be getting 150 minutes of exercise a week split over at least three days. And it says moderate. Not just exercise like these are key terms that we’ve thought at least women for years, you know, the last even art but not the generation before us. That is that we knew before. And now we’re at a higher intensity. Yeah, lifting, yes, camp, all of it. And I say this, I want to shout it from the rooftops. It’s totally 100% safe if you put measures in place. And now that we’re getting all of these amazing clinical research and professionals working we all know so much more about the human at the female body, not only in postpartum recovery, because that, you know, women’s health is changing rapidly. And now Yeah, yeah, right. 50 years ago, you didn’t know anything about, you know, China. And now we’re learning so much. And it’s changing that now we have these studies of you know, exercise in pregnancy, we do know that it doesn’t cause miscarriage, it is actually to prevent all of these other complications done in the right way. It makes labor and delivery easier. It makes recovery easier, less surgical intervention, like I use a list of 30 different things, right. But so starting to know, yes, we should exercise. And yes, you can exercise at a higher intensity than previously thought. You just have to learn how to support your body in the right way. So
yeah, and I love that you are giving that caveat because I have heard some pretty crazy stories just in my time. You know, working with moms exclusively in that like oh, I just kept doing what I was doing at the gym before with the trainer who is like a 24 year old guy who doesn’t know anything about your pelvic floor. Or I’m saying like diastasis recti, I have heard of like crazy ABS separations because of like these things that and like, this is doing a disservice to the industry, right? Like, it does not have to be this hardcore, and you need to do your research about who you’re working with.
Absolutely. So I feel like you people think you can either go high intensity, or you can’t, I’m kind of marrying the two, I if you’re a lifter, and you love to, let’s say you love to CrossFit, with I’ve trained many pregnant ladies that love CrossFit, but they wanted to do it safely. So we’re learning, I’m sure you know, you’ve had many, many professionals on this podcast, talking about the importance of, you know, protected, learning how to strengthen your core, the pelvic floor, all of that good stuff. Learn those foundations, those foundational movements, you need to know what’s going on your insides, you can protect your those, that inner core unit that’s naturally compromised when you’re pregnant, right? Like, think about it, everything’s getting stretched, everything’s going to compromise. So if you’re lifting a bunch of weight over your head, you need to know how to work properly. And if that is not in place, you will, you’re increasing your risk of, you know, core dysfunction, diastasis, Wreck Dive, yo labs, all that stuff. Yeah, so you need both. Um, but I really want to make sure that I make this clear that it’s not off the table, I dead lifted 100 pounds when I was pregnant at 330. And I did a bunch of weight over my head, like I kept doing the things that made me feel great. And, but you also have to know how to support yourself properly, and you have to modify for your own body. And one of the things I also am really, really keen on one of the things I talk about all the time is that you have to consider your pre pregnancy exercise level, right? Like me, for example, who was lifting, you know, squatting 150 180 pounds, or whatever the case may be, or you’re teaching an Olympic athlete, and we’re being able to maintain a much different level of intensity during pregnancy. Or maybe a beginner who hasn’t done a lot of exercise or maybe just done yoga. All of its great, but you need to kind of start where you’re at. And that will inform what you can see, it’s not a time to kind of your, your PR your personal best, but it’s a time to make Yeah, okay, what you have? Yeah, for sure. Right. Yeah. Like, like, maybe used to be very
well. Yeah, exactly. I think it would probably be helpful to like, kind of reset the goals, because I think like, if I’m thinking about mean, like, this is not my thought process now at all. But like pre babies, I was only working out because I thought it would like make me lose weight and be skinny. Now I like that’s not for me, but I feel like it when you are working out. And I think that there’s something really interesting that happens when you have a baby like you really are in touch with your body. And you’re like, Man, this thing made a human and like, look how important My health is to someone else. And then it becomes like, I just want to be strong. I just want to continue to like live a long time and, and like be able to run around with my kids and not need like a breather after four seconds. And so like reevaluating what those goals are, I think is important. So if you’re looking to like, not gain pregnancy weight, it’s probably not the goal anymore. Do you know what I mean? Like, there’s what what are your thoughts on this whole, like, post baby body? Like all of that stuff?
I feel like it could talk. I know, hours I feel like about me because I’m a prenatal postpartum fitness expert. A lot of people expect me or come to me for those reasons. And I, um, and I’ll say this right now, I don’t want a blanket statement say it’s not it’s, it’s wrong to want to ask for sure. Look your back. I think it was like, you know, like, I think it would be a lie. First of all, because we all want to look our best we want to feel our best and the way that we look sometimes can be wrapped up in this and but it cannot be the only reason I think that’s a healthy it’s a side effect of that. But to be strong to be set a good example for your kids to feel good in your body to be able to move. And I always say like strong is the new sexy, strongest, the new. I would much rather be able to like, you know, lift a bunch of weight over my head or like, do more cushion Yeah. Whatever the case may be, then, like, I always say, like, being feeling strong and confident is worth a million pounds loss on the scale. And it’s not necessarily about how quick you bounce back how you bounce back how you look. You, your body just created a human, you should celebrate that and honor that and respect that. It’s damn nuts, amazing. A woman’s body. Pregnancy goes through more changes during the nine months of pregnancy than a man’s body goes through his entire life. I just want to Yeah, like that is a fact. So let’s get into a little bit of perspective and like, be like, Okay, my body is shifted, it’s different now. But that doesn’t mean it’s worse than what it was before. Everyone’s like, I want my body back. It’s never gonna back. But it’s stronger, and more able, and so much different, but in a good way. So let’s try to find the best version of the body that you have. And it may be different, and it may not be small, or whatever. But let’s try a goal for you is to just love the skin that you’re in and not tie it up to any sort of, Oh, my, you know, my, my friend, you know, went back to being assigned zero way or whatever the you know, like, there.
Oh, am I allowed to swear on this?
Okay, I thought, and I’ve heard other trainers and other people say, but I’m not the first to say it, but I am going to repeat it. It’s like fuck the bouncer. I hate it not. Right, not necessarily about getting back in where we were, it’s like, let’s look ahead, let’s be the Yeah, version of what we can, let’s, I feel like when the women I work with come to me, they might have these preconceived notions of what they want. But they find that there’s so many other benefits that are happening to them in the process. So it has to it can’t be like, well, you’re going to do this and this and this. You have to feel it. You have to feel it in your body. And no. And I’m sure you’ve because you’ve kind of drifted into this world of exercise, and you know, how much improved your life if you feel competent and strong. And you were making met, like measurable like gains in the gym. It’s a very tangible thing. Like I was lifting five pounds last week, and I left the eight pounds this week, but that’s measurable progress. Be like, Yeah, I got that. That feeling of satisfaction and confidence. Like, it’s like Osmo. Yeah, goes into every area of your life. Right? It’s and it is. So I feel like feeling strong that it kind of improves every aspect. So it can kind of Yeah, like you said, like it can, I don’t want to be so you know, lofty but changing your life is a big thing. But you just have to
be someone who has always struggled with weight. And I’ve always been, you know, quote unquote, bigger than the average, like my friends. And I was like, Oh, and I know for a fact, like, just after my whole experience, I work out four to five times a week still since 2016. And I may not be the number I thought that I would be because I feel like you know forever, like chronic dieting. You’re always like, I’m gonna be this one day, I’m gonna be this one day. It’s like, No, fuck it. I’m this number. And this is what it is. And but I’m also really strong. I can, like,
I mean, I don’t want it. No, I’m not gonna say it. But like, I am, like, my cardio level is like, surprisingly great. Like, I can do a whole spin class where people I know are like, holy shit. But it’s like, just because you’re Yeah, and because you’re your body doesn’t look like what we think you should be able to do that. It’s like you can do amazing things. And you can be in tip top condition and have like low blood pressure. And like also like pizza and be fine.
Yeah, and I think finding that balance. Yeah, is what it’s about being like, I’m exercising not just to be in a smaller body, I’m exercising because it makes me feel good. And I can have that or I have chocolate every day.
I think I was nicer. I mean, I recently took out animal products from my diet, but that wasn’t anything to do with like dieting, but within that realm. I eat all the foods I eat all the carbs, I eat all of the whatever I eat whenever I want. Okay, just I want to know what are the like, I hate using the word mistakes or being like what are people doing wrong, but what do you wish that people knew about their bodies before they worked out? Or like what are some things that you want? People that have in the back of their head before they jump into like a fitness routine, or they pop on that like YouTube video and just go for it. What are some things that you wish your clients knew before they came to you?
is a great question. I love that question. I want to make sure I credit appropriately you’re talking with part of either way,
like, for me, it looks like I just wish that parents knew how behavioral sleep was, right? Because they’re like, Oh, it’s the tea thing. It’s the leap. It’s the this. It’s not that and I’m like, it’s the behavior. And they’re like, yeah, sure, sure. But also, it’s and I’m like, I know, I, but I just really wanted people to know how behavioral it is. And so for you, I’m sure you have clients showing up and you’re like, Fuck, I wish you didn’t do that. Or like, I wish you knew that before you did this.
much work there? Um, yeah, yeah. Cuz I was like, I have so many things because I want to talk about like, reporting, like the internal the core reading the all of that stuff. I think that being like having, just knowing it’s not necessarily about how much you can lift on the inside. And that is important, even though it’s not exciting. Getting the breathing, strength, getting being I felt like it’s the kinesthetic awareness, which is like, knowing what your body is doing when it’s doing movement as a language. And not everyone is really in it right away. And people are very doubt that we’re all our own worst critic. And people come to me and they’re like, I can’t do a push up. And I’m like, yeah, that’s okay. Right? Or they’ll do it, like, elevated, and they’ll do well, I’m not getting Yeah, I’m like, you still did a push up like that? Yeah, let’s start from here and build so out. Yeah. So that’s number one. And then number two is like it’s not about perfection.
satisfaction. It’s not. It’s not about the times that you you know, it’s the one time thing, it’s about what you do most of the time, that’s really count. So my clients will reach out to me and be like, Oh, I missed this workout I missed this week. Or, you know, it’s hard to kind of get using the term back on track. I don’t Yeah, way to describe it at the moment. I know, but that’s life. We’re all mothers right? Life and this week specifically for me, like, Micah wasn’t feeling well, like we have we’re doing this house Hi. Like, my workouts just fell off the radar. You know, I did like, yeah, for me, like, I’m a, I workout a lot. But I’m not gonna let this week dictate the next week or the next month. We’re trying to find this, like, peaks and valleys. We don’t want peaks and valleys. Right. We just want kind of this thing where we’re looking back below what I wasn’t perfect. But you know, some weeks I did more, some weeks, I did less. But overall, I feel better and trying to find that balance is and not being so hard on yourself when you miss a workout. I think that’s a, I have this conversation with I would say 100% of my clients 100% because they’re coming in paying for my services. Yeah, wanting to be perfect. And then they have to do five times a week, and yesterday to see results. And I’m like, No, you don’t have to do that. Let’s try a couple times a week at the right end, with the right guidance, consistent over perfect.
I think this is that has been my biggest mind shift. And I feel like we’re all children of the 90s like 80s 90s, where we had the worst dining advice and like role models for the for this were and it was always like, if you’re not doing an hour of hardcore, intense cardio, you’re doing nothing and it’s a waste and like, there was something in my head, like if I couldn’t get an hour in then it was shit. And what the biggest like, aha was like so I actually went into like, getting in shape because I knew how close it was closely linked it was to mental health and I struggled after my second and I just wanted to move and the outcome was like these amazing physical results that I never actually thought I would get or wanted it I’m great that I had it but it wasn’t the goal. And it really showed me that like smaller, more concentrated workouts will a keep you motivated and wanting to do it and you don’t hate it like cuz I don’t love working out I just do it because it makes me feel good after it but like in order to keep doing that. It can’t feel horrible when you’re doing it. And it needs to be something that is actually achievable. So I remember when I first started I think I started With like, 320 minute workouts, and my diet brain was like, not enough, not enough, not enough, and then you’re like, Ow, my whole body hurts. This is something and then you start to see changes in some now it’s like, I will never work out past 30 minutes. If I do, I’m resentful. Like, how dare you? How dare you make me work out longer than this? Yeah, I love that piece of advice. I think that I wish more people knew that.
Yeah, I mean, you have to find what works for you. I think a lot of us think that we have, like you said, you have to work out for an hour, five days a week to see change. And what I started off with my private clients, and I do online training. So it’s an I flipped the script, I said, Let’s let them do what you need. And not try to fit your life into a program that’s made. Not that you’re trying to squeeze what your schedule into this four day a week, whatever, whatever, whatever. I don’t, there’s literally millions of them out there. And some are good and some are not. And it’s fine, if that works for you. But if you’re if you’re consistently, consistently showing up and not getting results or like can’t make that work, then Something’s got to give. So I really pull it back. I say what we’re doing, is it 10 minutes in the morning every day. Great. Let’s start where is it, I had a client, I have a, I have an online client she does. She works during the day long, long hours, just 15 minutes the morning during the week, twice a week. And then she does a little bit longer on the weekends. So we structure the workouts that way. Sometimes it’s 30 minutes. Sometimes I have like an extra like who loves exercises, but and they’re like, I want to do an hour a day. And because I love it. And that’s fine, too. I love it. I think me and 10 other people on the face.
You and all the trainers,
you’re all doing
this for a reason. I love it, I wing it. And so I feel like you really need to figure out what works for you and what’s maintainable for you. And what you can be consistent at consistency is like very, is almost like I said, I always come back to that work consistently. Because once a month, you you will always feel like you’re okay, oh, they didn’t do this. And then it’s very hard to pick it back up. So let’s set yourself up for success. say, Okay, if it’s once a week, 20 minutes, boom, let’s start there. And I’ve started clients there, because I listen to their schedule. And I’m like, we cannot physically do more than this right now. Let’s, let’s, let’s do this for my wanting. And we see, and it’s not and it’s also about finding something that you love, right? And if weightlifting great. And if it I know you like spinning peloton, if it’s bad, I like
spinning, uh, but I like I like spinning and I needed some cardio because part of what works for me is that I don’t leave my house to work out, or else I’ll never do it. And so I just liked it, I could have a cardio machine. And I do enjoy spinning as well. But I actually do a lot of strength training, they have like a great strength training program. So I also like to lift heavy weights, I like to like challenge myself like that a lot. I think if I could get my ass to an actual gym, I would love CrossFit. But I just know that that will never if I could commit to it, I could give you all my money. And then we could also take that money and we can light it on fire. And it would have the same thing.
got it. ratify my workout works for you, for sure. I get every and everyone’s different and don’t expect it to look like. And I get a lot of this too. Like, oh, this was for
my friend. This is what always happens to me, my friends be like, well,
that is your friends maybe.
That’s your friends, TV and men like, like, I just had a meeting with a client, the other phone meeting with a client the other day and she’s like my friends, like this workout, she uses two to three pounds and they do lots of reps and I was great. It’s studies have shown that like lighter weights for you know, for longer reps and build strength. It takes longer, there’s different benefits to it, that’s fine. If she loves it great. And I come from a very, you know, strength training, like I do resistance training, but I like and that’s what I programmed for my clients. So we’re doing like heavier weights, three sets, eight to 12 reps, and these are the things that I program. And I’m like, great. So I was like so are you getting results with your program? She’s getting amazing results with her. She’s like, your body’s telling her she’s feeling more energy. I was like, Well, what are you doing? She’s like, well, she’s the same thing for like five years and she hasn’t. And I was like, okay, so yeah, what do you want to do? I was like, like that? Yeah. So you have to kind of Yeah, we’re always influenced by what others are doing, but You really have to bring it back to somebody like, well,
that is no more aligned with me. I mean, you could go find some, like, sleep plan on the internet, or your friend can give you their sleep plan that I made for them, and you try and it doesn’t work for you. And that’s because it’s that that’s not you. And I think it goes with everything. Like there’s going to be these things that you do like workouts or whatever online is going to work for a lot of people. And when it doesn’t, that is when working with a professional is always a great option. Okay, Jess? Where can people find you? Where can they sign up for all of your things and give you all of their money and time?
So you can find me My website is MightyMom.ca. And I have a many programs for prenatal and many programs for postpartum, I’m doing a if you’re into resistance training, and you’re pregnant, I just launched an online and prenatal group coaching program. And we do strength training at home. So you let it’s a mix of live workouts and then I actually give you online workouts to follow on your own and it’s all really, really safe for you know, at all trimesters. We do birth prep and unova lifting. Yeah. So it’s training. And then, if you like online training, privately, like I do, like monthly programs, I have an online class, I have a home of home workout program coming out in a couple of months. It’s it’s postpartum, it’s meant to take you from just having a you know, you’re starting at the beginning place six weeks, postpartum, six months. So that’ll be coming out. I got all of the things. And so go check out the website. You can also find me on Instagram. I’m at mighty Mama. Yes. And I got lots of all of this stuff, real life stuff. resistance training, prenatal stuff, postpartum stuff, all great.
We’ll post those all in the show notes as well. Amazing. Thank you coming for coming so much. I know. It was a crazy day for both. I think there’s something in the air. I had a crazy morning. You had a crazy morning. I hope that you guys have a great day. Or send me a message leave a comment, like review subscribe. Thanks again for joining us on the slumber party podcast.