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Apr
13

Using Total Gym for Spinal Stabilization #3

Elizabeth Leeds

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How to Develop a Spinal Stabilization Program, Part 3:  Adding Complexity

This last blog will further discuss complexity. If you missed the previous blogs you can catch up with Part 1 and Part 2.

Adding complexity is done via increasing the tri-planar aspect of an exercise and/or changing the tempo.  A tempo change will encourage a different intent. It is common that clients develop a habit of performing the same exercise over and over with the same tempo each time. Unfortunately, we are not creatures of consistent tempos. For example, when ascending two flights of stairs it is very likely that each flight will be taken at different speeds.  We change pace when we walk and we even eat at different speeds depending on how much time we have. Recognizing that tempo changes are important for proficiency within ADLs is key so it would be beneficial for clients to incorporate tempo change into their routine.

Tempo changes can be as simple as instructing a client to move quickly in an exercise. It can also be emphasizing different phases of an exercise to enhance strength, such as moving slower during the eccentric phase of an exercise. Tempo changes can be one set fast, the other set super slow. Tempo can also reflect overall pace of the routine. A routine performed one exercise after the next will feel very different than if a 40-60 second rest is provided between sets and/or exercises. There is not a set tempo protocol when it comes to developing stabilization programs, rather it is something we sometimes forget to tweak. And sometimes a little change in tempo is all one needs to breakthrough stabilization and strength barriers.

As mentioned above, complexity can also occur with increasing tri-planar aspect of an exercise. Taking a linear movement such as squats. Adding arm movements of shoulder abduction and adduction and/or a tweak of the toes inward or outward starts can infuse more planes of motion.  There is no recipe to which plane should be added in first, rather add in another plane and assess if the client is able to maintain technique. Then within the next set, session or even sessions infuse more planes of motion into the exercise. Below are ways you can infuse greater planes of motions into the exercises you learned in blogs one and two.

Capture

About the Author

Elizabeth Leeds, DPTElizabeth Leeds, DPT, owner of Seaside Fitness and Wellness, combines her background in physical therapy, personal training and Pilates in her practice and teaching. As a pelvic floor physical therapist working at Comprehensive Therapy Services in San Diego, her passion for pregnancy and postpartum is seen in her mission to empower women with knowledge and understanding of their physical changes, and how to address them to prevent future issues. Additionally, Elizabeth is a Master Trainer and developer for Total Gym’s GRAVITY education.

Apr
6

6 Top Tips for a Great Hiking Training Program

HIking

How to Train Your Weekend Warriors for Hiking

If you are like most personal trainers and coaches, then there is a great chance that you have a decent sized population of hikers as clients. In fact, hiking usually ranks as the 5th most popular outdoor activity (not necessarily exercise) in the US and it’s on the increase with a whopping 37 million Americans hiking regularly each year.

Several times per year, you get requests from clients to help them train for their upcoming hiking trip in a few months, where they will be exploring new lands and climbing high elevations.

This is all really great!  You are glad that your clients are motivated and have come to you to help them train but now you have to come up with a way to develop a top notch and effective training program for them. What are your go-to-moves or tips for these Weekend Warriors to help them for their hiking excursions?

Here are my go-to-tips to help give hikers the infrastructure for hiking success:

Create a Hiking Club – Identify all of the fun and challenging hikes in your community. Then select a day in the week that you regularly want to meet for a weekly hike. Next, invite a few clients from your studio that enjoy hiking and/or who have a hiking trip coming up to a form a 6, 8, or 12 week program. This can be a for-profit program to increase revenue. Or it can be a free program that you are using to help build camaraderie among your clients and loyalty to your business; completely up to you. The most important element is that your clients build a support team of hikers to increase motivation and accountability on a weekly basis.

Stretch After Hiking – The need to stretch after a hike is important because it decreases the chances of injury and accelerates the recovery process. Encourage your clients to stretch their entire bodies but to show a lot of focus on some of the bigger muscles in the lower bod such as their quadriceps, hamstrings, and glutes. Perform a variety of stretches and hold each stretch for a minimum of 30 seconds.

Strengthen the Core – As we tell all of our clients, it is extremely important to work the core because it is supposed to be the strongest group of muscles in the body, seeing how all of our movement comes from there. And with providing tips with hiking, this is no different. Stress the importance of the core to your clients and let them know all of the benefits that a strong core can produce, such as posture and injury prevention throughout, not only their hike, but also their day-to-day activities.

Add Intervals – Who doesn’t love intervals where you have stints of fast intensity followed by a slower intensity or full out rest recovery? Find an incline that your client can practice this on. Have them go up a hill at a fast intensity level and then instruct them to slow down when they get to a flat zone. Repeat this activity to help them with their speed, endurance, and recovery process.

Total Body Conditioning – Something that a lot of clients don’t realize is how much strength training will help them with their runs and hikes. Oftentimes they think that to improve their runs and hikes, the only thing that they need to do is run and hike. Although that is helpful, that is not all that needs to be done. Mastering upper and lower body movements are important, particularly muscles such as the quadriceps, hamstrings, and glutes.

Hydrate – Staying hydrated is key as well, no matter the weather condition. Aim for a minimum of 12 ounces of water per hour to avoid dehydration but not more than 25 ounces to avoid hyponatremia.

About the Author

Mike Z. RobinsonMike Z. Robinson is the owner of the highly successful personal training facility, MZR Fitness as well as Mike Z. Robinson Enterprises which features & highlights a myriad of options to help fitness professionals grow their businesses and careers. Mike was the 2015 IDEA Personal Trainer of the Year, is the author of the E-Book: “Fitness Up, Everything Up”, and he is also a Media Spokesperson for both the American Council on Exercise & IDEA Health & Fitness Association.

Mar
29

Re-imagining Total Gym at IHRSA 2017

ELEVATE Circuit - IHRSA 2017

Watch the video!

Total Gym debuted a new look and feel at IHRSA 2017 in March. It was the perfect time to launch the re-imagined ELEVATE Circuit and so with new graphics around a yellow center stage and sleek new matte black range of products, Total Gym master trainers rocked attendees with some killer workouts!  Watch the video above to see the highlights and if you are a winner of the brand new Elevate Circuit, or if you won a unit of your choice, or a Leg Trainer.

Total Gym Booth - IHRSA 2017

Total Gym Booth – IHRSA 2017

What is ELEVATE?

ELEVATE is the only adjustable functional bodyweight resistance circuit on the market that works against gravity on an incline.

Consisting of five single station units, each focusing on different muscle groups, ELEVATE is ideal as a self-serve circuit or for personal and small group training providing a full body workout in 30-minutes.  Joining the Jump, Press and Pull-Up are the updated Core and Row Trainers which now provide seven adjustment levels to challenge any seasoned athlete and really work that core!

By using gravity on an adjustable incline members use a percentage of their own bodyweight as resistance. This means that someone who could not previously do a Pull-up on their own, for example, will be able to safely and successfully progress to complete one.   All Total Gym products work in this way and so each machine can accommodate the most highly-spirited athlete and the de-conditioned person alike which ultimately provides driven results for all.

Group Rowing at IHRSA 2017

Group Rowing at IHRSA 2017

The circuit facilitates over 90 exercises, from basic to challenging, including plyometric exercises, so the member is fully engaged time after time and not only is it a fun workout that takes up only 220 square foot of floor space, it’s a challenging and innovative way to keep your members coming back.

And for the personal trainer? There is a huge advantage in being able to accommodate all fitness levels in the same session and take the guess-work out of complicated scheduling.

Did you say Group Rowing?

At IHRSA, people were almost lining up to take a Group Rowing workout on the new adjustable Row Trainer.  Just take several Row Trainers and you have yourself a small group rowing class! Why might that benefit your facility? Group Rowing is fast trending. At the XYZ (Xtreme YMCA Zone) over 500 Y members have tried out the Row Trainer since its inception about a month ago. In such a short time, it has become the most popular program with an average of 22 participants per session.

Total Gym Group Rowing at XYZ

Group Rowing at XYZ

Rowing on an incline is a fun workout that emulates a rowing pattern but with the added ability to incorporate multi-planar movement such as an alternating side-to-side row or a bicep curl.  It provides a full body cardio workout and who doesn’t want to be burning at least 600 calories an hour?

More small group training options

GRAVITY is the program that partners with your GTS machine for small group training (soon to also be sold in matte black too).  Designed to invigorate, motivate and get results, GRAVITY boasts a full body workout in 45-minutes allowing the member the opportunity for a studio-quality workout without the typical high studio membership fees.

GRAVITY at IHRSA 2017

Black GTS at IHRSA

GRAVITY introduces total body transformation through dynamic, high intensity training for mind and body. The entire culture of GRAVITY is different and dynamic. The movement variables on the GTS change regularly so that clients are always motivated, challenged and surprised as they achieve more agility, balance, confidence and strength.

For more information on any of these products, contact Ralph at ralph@totalgym.com | 858 764 0078 | learn.totalgym.com/getelevate

Watch below to see more of Total Gym at IHRSA.

Total Gym Interview - IHRSA 2017

Total Gym ELEVATE Circuit

Mar
23

Maximize Your Clients’ Workout Results – Part 2

JayDee - Training with Mindfulness

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How to Keep your Clients More Engaged in Total Gym or GRAVITY classes.

Hey Total Gym Trainers, it’s Master Trainer JayDee here, back with some more tips on how to and why (benefits) it’s good to train your clients with mindfulness. If you missed the first part of this blog you can catch up here:

So let’s start with those important benefits.

Benefits for Your Client

> Continually cuing your clients during their entire training session will keep them engaged, focused, and centered in the present moment. Training the body and working out is like anything else you do in life. The more you’re focused and concentrating on what you’re doing, the more successful the results.  Thus, your clients will get better results, faster, and keep coming back for more.  Cha-ching!

> Your clients will also realize the difference between working out smarter versus working out harder.

> One of the biggest benefits for your client is the fact that if they are fully engaged in the present moment and in what they are doing, then they are NOT thinking about what to do for dinner, To-Do lists, the meeting at work, their kids, or anything else in the past or future.

> One of my favorite things I often hear from clients is “Wow, that went by fast.” If you keep them totally present and engaged the time will seem to go by much quicker.  Just like if you are fully engaged in your workout, a movie, a concert, or doing your favorite hobby, time seems to just fly by.

Benefits for You

> All these benefits aforementioned for your client will make them realize the unique value you create for them as a trainer. They will notice that you are also fully engaged and giving them 100% of your attention during their well paid-for session.

> The fact that you are super attentive and continually cuing them on neutral spine and posture, core engagement, proper breathing, perfect exercise execution, educational tips, etc. will also make the session go by quicker for you.

> Always search for new ways to cue your clients and constantly monitor them for ways they can improve.  It will keep you mentally sharp and challenged AND praise them for what they’re doing right.  It will help the both of you.

> Nothing upsets me more then seeing trainers who are checking out the hot girls or guys, watching TV, chatting with other members or trainers and not paying attention to their clients while they are performing an exercise.  I can guarantee you these trainers will not be successful and will probably ” burn out” because they are not fully engaged and interested in the task at hand.

A Final Tip

One of the best things I ever did for my personal training was getting certified in Pilates.  And since I turned 50 this year (oh my!) I decided to start taking a lot of yoga.  In both of these “mind-body” disciplines, the instructors are constantly cuing the entire session.  Now, if you’re not about to spend $3-$7K getting a credible certification in one of these disciplines, I simply recommend that you go take a couple of Pilates or yoga classes.  Going in with open ears and really soak up the beautiful adverbs and colorful ways in which they verbally cue will be a great inspiration for you, your cuing and your mind.

As professionals, we can always improve our training skills and the experience we create for our clients.  So add some mindfulness to your sessions and enjoy the powerful benefits for you and your clients!

About JayDee

JayDee Cutting III, MBAJayDee Cutting III, MBA is an Educator for the American Council On Exercise and holds 12 fitness certifications including Pilates, yoga, personal training, lifestyle and weight management.  JayDee is a Total Gym master trainer and spokesmodel since 2004.  He lectures and teaches wellness at Rancho La Puerta Fitness Spa and is featured in over 10 fitness DVDs and over 40 fitness television programs.  He developed his own Coregolf Fitness Program and founded the NiceDogYoga Company. His mission statement is: “My passion is inspiring people to enhance their lives through wellness, creating healthier, happier, higher qualities of life.”

Feb
22

YMCA Gets Members Back on Track with GRAVITY

“Total Gym on the Road” Interviews GRAVITY Class Participants at Local YMCA

Our new “on the road” team recently spent some time interviewing at the local YMCA, Mission Valley, San Diego to see what members were up to and what kind of exercise classes they were taking.  Anne Stocking was one member Total Gym met up with after taking a GRAVITY Healthy Joints class with Personal Trainer, Jeff Groh.

Total Gym GTS machine

Anne on a GTS

“We moved to San Diego in 2013 and a friend told me about the Y nearby with a variety of classes.  I had a fairly serious cycling accident in 2012 that required multiple surgeries and a lot of time without physical activity. I was anxious to get back into some kind of shape. I began with water aerobics and then tried out Jeff Groh’s Posture Performance class.  After a few months of taking his class, I realized he had a lot of experience with people who had some physical limitations and this has really helped me along the way.

As a result of Jeff’s classes, I feel more confident overall.  That’s more confident with inner and outer strength.  I haven’t returned to cycling and will probably never participate in risk-taking sports, yet I know that every workout matters in the short-term and pays off in the long-term.

Total Gym GTS exercises

Anne pulling some moves!

I have to admit that the Y has really helped me make connections.  I am a bit of an introvert and it’s easy to hide in a group setting, but I’ve made friends and enjoyed the camaraderie”.

We asked her what had kept her motivated to keep going back to the Y.  She said,

“Wearing sleeveless dresses! Seriously, I love feeling strong and healthy and I don’t take it for granted. We make plans and think we have control over so many aspects of our lives, but in reality, there’s a lot we can’t control. For example, I fell last week and have to take a few weeks off from my normal routine. But I have the motivation to adapt to the situation and know that Jeff and other trainers at the Y will help me get back on track.

Anne with Personal Trainer Jeff Groh

Anne with Personal Trainer Jeff Groh

GRAVITY classes have helped me tremendously and made daily activities more enjoyable and more doable.  Last year, for example, we were hiking with our daughters in the mountains of Washington and I was able to cross a short footbridge that had no railings. I don’t think I would have had the courage to do that before joining the YMCA and working with Jeff. In addition, my grip strength has become a lot better. It seems like a small thing, but I don’t have to ask my husband to help me every time I want to open a jar.”

Bert and Renee Levine chose the YMCA at Hazard Center because their daughter, Lori was teaching GRAVITY classes there. Bert who is 80 finds that he feels much better after his classes.

“I have always exercised, so I can say exercise has become part of my life style,” he told us.

“As a result of the GRAVITY classes, we are walking more and when on vacation using the gym at the facilities there now too.   We really would encourage people to exercise; it makes a big difference in your well-being,” he continued.  Pretty cool advice, we thought, coming from an 80 year old!

Bert & Renee

Bert & Renee Levine

Then we found Scott, a retired Navy Seal who said “I feel fantastic and the GRAVITY program is great.  I use to lift weights, but my Doctor advised me to continue swimming and workout with my own body weight.  Long story short, GRAVITY has not only made me a believer in Total Gym, but a believer in myself”.

Scott attends the classes with his wife Joan.  She told us, “I have been attending GRAVITY Classes for a whole year now with Cara Beltran – we love her as a Personal Trainer.  I have never worked out in my life before but now I take GRAVITY classes 5 times a week.   I feel very energetic and proud of myself after a GRAVITY class.  I have developed muscles, something I never had before, my health is better and my neck injury will soon be history.  I am 59 years old, my under arms are firm, my legs are now toned and all the cellulite has gone!”

If you are not sure what class will work for you, just go and try one.  If you don’t like it, try another one, the Y makes it so easy to switch and change and with such a big variety of classes to do there’s something for everyone.

For more information on GRAVITY and how it can help your members feel great too visit http://gravitystudio.com/ or contact Ralph at ralph@totalgym.com | 858 764 0078.

Special thanks to Cara Beltran for her contribution to this blog.

Jan
31

Keeping Clients Motivated Through The Winter

Exhausted woman sitting on tire in crossfit gym

4 Tips to Encourage Clients/Members to Exercise at the Gym, Through Winter Months

Keeping clients active through winter is always a great point of concern for fitness professionals, personal trainers, and coaches throughout the industry. I can’t speak for all gym owners and personal trainers but the largest acquisition time for new clients in my facility is April, May and June (although many people think that it is January through March, with the New Years Resolutions crowd; and that may be the case for some gyms).  But what I have personally heard from clients in the past is that they have a hard time getting motivated through winter because it is usually cold, wet and it still gets dark fairly early. Which makes sense that they come in waves during the months of April to June, when the weather is starting to warm up, the sun is out longer and swimsuit season is right around the corner.

So knowing this and with the information above in our back pockets, we have been very proactive at MZR Fitness with planning various programs and methods in the winter to help our clientele stay motivated, engaged and active during this cold season.

Here are 4 ideas I’d like to share with you.

Offer a 90-Day Intensive Transformation and Accountability Based Program

Not many people can resist the offer to completely change their lives in 90 days. It almost sounds too good to be true for a lot of people. And at the same time, it’s very enticing and manageable for the average mindset as it doesn’t sound like too big of a commitment to make. During this 90-day period, offer live workouts, home workouts, fitness homework, nutrition counseling, health coaching, before/after photos, accountability, structure, goal setting, support, and motivation – all in a group format. And if you want to, you can even provide some sort of prize or recognition for the person who lost the most weight or shed the most body fat. You have not only created a profit center for your business but it has become a sure way to light a fire beneath the tails of your clients and get them so pumped that they don’t care what the weather is outside. All they know is that they have some goals to crush!

1283205Create a Contest to Incentivize

Start an attendance contest by giving all of your clients a goal to attend the gym a minimum of 8 times per month (twice a week). Now, us fitness professionals know that our clients need more than 2 days a week to maximize fitness results but the plan is that they are going to attend the gym for those two days each week and then their bodies will begin to crave more days and other clients will be able to motivate them as well.

For extra encouragement in the contest you can create a tracking system for your clients and place it visibly in the gym. The transparency of everyone being able to see each others’ attendance really gets the competition going.  Further incentivize with branded gear from your facility, extra sessions, money, gift certificates, or anything else that you think may motivate your clients. Get creative!

1562989Go all Tony Robbins on them!

We all need a good talking to every once in a while to help put things in perspective, get the juices flowing and help us to see the big picture with our goals and who doesn’t like a good “pump ‘em up” speech? No matter what your exact title is at your facility, we’re all ultimately coaches. So guess what? We have to coach, motivate and inspire our clients to do what they don’t want to do, so that they can look and feel the way that they deserve to look and feel. Don’t be afraid to captivate your audience with a good speech or some great quotes once in a while.

As Tony Robbins once said “If you do what you’ve always done, you’ll get what you’ve always gotten.”  Remember that can apply to you as a fitness professional and to those whom you train!

1527822Reach Out in Unique Ways

As fitness professionals, we can reach out and motivate our clients in several unique ways such as:

> create a workshop and invite clients to attend

> create a podcast and upload it to itunes so that your clients can listen to it whenever they want

> communicate often through email/text/phone call.  You can even send a text while they are in the session with you so they read it afterwards.

However and whenever you want, communicate, communicate, communicate and this will motivate them! However you want to inspire and get your message across to your client is your prerogative but the biggest and most important tip is to get their attention before you deliver the message so they are focused on what you are saying. This is definitely easier said than done, but if you do it the right way, your voice will move mountains and your client will be inspired to create fitness success like never before.

About the Author

Mike Z. RobinsonMike Z. Robinson is the owner of the highly successful personal training facility, MZR Fitness as well as Mike Z. Robinson Enterprises which features & highlights a myriad of options to help fitness professionals grow their businesses and careers. Mike was the 2015 IDEA Personal Trainer of the Year, is the author of the E-Book: “Fitness Up, Everything Up”, and he is also a Media Spokesperson for both the American Council on Exercise & IDEA Health & Fitness Association.

Jan
25

Teaching Exercise to Mothers-to-Be

1674483Top Tips to Help You Better Cue Your Pregnant Clients for Exercise

I am in the field of women’s health, yet even I experienced information overload when I was pregnant, so I can only imagine how puzzling it is for everyone else.  There is so much information about what to do and what not to do regarding exercising when pregnant, that it can leave a woman AND a personal trainer completely bewildered and confused.

Before you start a class with a mom-to-be, make sure she has cleared any exercising with her OBGYN.

Look for Signs

STOP all exercises if pain, dizziness, excessive fatigue or any symptoms out of the ordinary occur. The cause of symptoms may have to be determined, i.e bio-mechanical changes associated with pregnancy like round ligament pain or pain associated with poor posture. If needed, follow up with an MD.

Exercise will lay the foundation for a healthy pregnancy, delivery and post-postpartum period. Even if the woman has not exercised, she can still begin in pregnancy. The key is to start slowly. Education on intensity and rate of perceived exertion is important so she can monitor herself during exercise and activities of daily living. Intensity in the beginning may be light with the possibility of building up to a moderate intensity.

1973267For the avid exerciser, she will benefit from being reminded that this is not the time for competition, rather it is for honoring the changes occurring and exercising at a moderate intensity so 60-80% may be more ideal. Educate that an intensity of 90% or greater has been correlated with compromising fetal well-being.

Hydration: Blood volume levels have doubled and fluid needs have been increased, yet the pregnant client may not feel thirsty. Encourage hydration during and after exercise. A decrease in weight post exercise may indicate she needs to hydrate more. Remember hydration is important for ideal physiology, such as blood pressure regulation, kidney filtration, and muscle activation.

Posture is key with exercise. There are lots of bio-mechanical changes occurring each week and each trimester so ideal postural alignment may be hard to attain. Starting from the bottom up: feet may widen, arches may drop, knees to hip alignment may change effecting pressure to the knees.  The pelvis is widening, creating changes to the sacrum, low back and hips and the abdominals are lengthening, the rib cage is expanding and the chest increasing.

1973271What to Watch For and Cues to Improve Alignment

Feet: Maintain an arch in the foot by sliding the toes toward the heels. Janda short foot is an exercise to help strengthen the foot intrinsics and alignment.

Knees: Keep the knees straight but not locked. Tighten the front of the thighs. If the knees roll inward, cue to turn the inner thighs out or activate the gluteals to improve hip alignment.

Hips: Decreased hip muscular strength can effect knee and ankle alignment. Decreased strength can be portrayed as hip dropping or hiking when standing on one leg and or increased low back pain. Hip strengthening can help offset the bio-mechanical strains of pregnancy.

1973272Lumo-pelvic positioning: Avoid excessive arching or tucking of the hips, both of which can place greater strain to the sacroiliac and lumbar region. If the low back is flattened, cue to visualize arching the back to help promote improved alignment. If there is excessive arching, then cue to gently tuck the hips under or sway the hips slightly forward to help restore a small arch in the low back.

Thoracic: Ribs are widening to accommodate the baby. With the widening of the ribs, breathing may be more challenging and muscular length shifting. Cuing to continue to breathe into the sides and the back of the rib cage can help oxygenation. Be mindful of diastasis recti, a separation of the abdominals. Stretching the obliques and training the transverse abdominis by gently pulling navel to spine can assist with counteracting these thoracic changes.

Increasing breast size can influence upper thoracic and chest muscular alignment as noted by shoulders rolling forward and shoulder blades moving apart from one another. Cue to lift the sternum gently up, like showing off a beautiful necklace. Widen through the collarbones while gentle gliding the shoulder blades down and together. Watch for excessive scapular retraction as that may result in hinging of the lower thoracic spine.

Whether you are teaching one-on-one or in a group setting, the above postural cues can benefit all. In a class setting, make a personal connection with your pregnant clients to convey education regarding hydration, intensity and modifications. If teaching a class geared only pregnant women, then chose different educational topics to highlight each week.  Provide education at a rate that is not overwhelming.

1973268Dispelling Myths

There are lots of pregnancy myths that can create fear or anxiety. For instance, avoid raising the arms over the head. When I first heard this, I thought “that’s crazy, of course you can raise your arms over your head!” But I also had to honor that the person who told me, truly believed that this may be true and was scared to do any exercise involving lifting her arms. I had to honor her concern then coach her to dispel the myth using education. This myth may have arisen from some old recommendations to avoid heart rates going over 140bpm, and upper body movement may increase heart rate. Or it may have stemmed from the arms moving over the head resulting in poor postural changes. In any case, I reassured her that it is safe to bring the arms overhead but if she feels uncomfortable, then stop and we can try and find a modification. Honor, educate and empower is what I adhere to with pregnant ladies.

How Far Into Pregnancy Can a Woman Exercise?

Lastly, women can exercise until the day they deliver. Often women are discouraged around 32 weeks and told to rest and slow down. And, yes it may be important to slow down, decrease intensity and modify exercise but it is also important to keep moving. Become your pregnant client’s cheerleader. Labor requires strength, flexibility and mindfulness, all of which exercise can help enhance!

About the Author

Elizabeth Leeds, DPTElizabeth Leeds, DPT, owner of Seaside Fitness and Wellness, combines her background in physical therapy, personal training and Pilates in her practice and teaching. As a pelvic floor physical therapist working at Comprehensive Therapy Services in San Diego, her passion for pregnancy and postpartum is seen in her mission to empower women with knowledge and understanding of their physical changes, and how to address them to prevent future issues. Additionally, Elizabeth is a Master Trainer and developer for Total Gym’s GRAVITY education.

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