Testimonial - Training and pregnancy

As you know, at Resilience Skill we're a 100% female team. So the subject of motherhood concerns us, but it also concerns you, gentlemen! Whether you're a father-to-be or a coach, we're well aware that there's far too little literature on the subject, unfortunately...

Our ambassador Lucie, owner and coach at Crossfit Caldeira, gave birth to her 2nd child 3 months ago. Before, during and after her pregnancy, she encountered all kinds of challenges: maintaining physical activity, other people's looks and judgments on social networks, body acceptance, adapting WODs and workouts to suit her shape and health, rehabilitation...

Many subjects that are still taboo today.

Who talked to you about perineum in your box? Have you ever been offered a specific renfo for this invisible muscle? How do you adapt a WOD for a pregnant woman when you're a male coach?

We spoke to Lucie and would like to share her story with you. We hope this will help other women and coaches to better understand this particular period in a woman's life. And since we're talking about healthy sport and longevity, we think it's the perfect subject!

And if you don't have time to read this article and want to get straight to the point, here's Lucie's top tip: Never stop moving!

Disclaimer: all pregnancies are different, all women are different and all need to be monitored by a healthcare professional. This article is Lucie's personal account of her two pregnancies, and is not intended to be a general statement. Neither Resilience Skill nor Lucie are substitutes for professional medical advice and follow-up.

Resilience Skill: Lucie, can you tell us about how you managed your return to training after giving birth? What steps did you take?

Lucie: Frankly, my best advice is not to stop! Just because you're pregnant doesn't mean you should stop all physical activity. And even before pregnancy, when the baby's only in the planning stages, it's essential for the mother-to-be to already be physically active and have a healthy lifestyle, so she can stay fit and healthy.

health. After giving birth, you find yourself with your baby, the cosy and your bag to carry. If you're not at least sheathed and used to carrying loads, you can't cope!

For my part, I noticed a big difference between my two pregnancies. During the first one, I followed all the medical protocol, the 6-week break and the perineum re-education, then resumed sport, but it wasn't enough and I had to do re-education again 1.5 years later.

For my second pregnancy, I walked a lot by feel and I continued to train right up to the end. My body was in good shape for the ordeal of giving birth, which is still traumatic for the body, but training and physical activity helped me prepare for it. I'm lucky enough to have a healthy baby and I adapt my training to his needs.

Resilience Skill: You've just come out of a competition 3 months after giving birth, so it's safe to say you've done very well!

Lucie : Yes, it's true! Every woman is different, and I've worked hard to get to know my body, listen to myself and train with full awareness - that's the most important thing! At first, I only started with breathing exercises for my transverse muscles, nothing more. I did a lot of research into the exercises I could do, but there's very little information out there and health professionals are not at all up to date. I'm also shocked that there isn't more support for jthe medical profession, during their pregnancy. When I was pregnant, I got the impression that no one ever talked to me about prevention. We're all about the cure, once the damage has been done!

However, by searching and researching, I managed to find exercises and a routine that enabled me to build deep muscle before, during and after my pregnancy.

I've done quite a few stories of me training on Instagram, which has enabled me to inform a lot of women who were a bit lost for lack of guidance. I've received a lot of questions even though I'm neither a doctor nor a gynecologist... That's proof that there's a problem, isn't it?

Coming back to this weekend's competition, I shouldn't generalize! We're all different, I was able to resume the loaded squat after 3 weeks, whereas some of my friends took 6 weeks. Certain movements that are easy before giving birth won't necessarily be feasible when you resume, and that's OK. Everyone's different and it's very important not to make people feel guilty or compare things.

Resilience Skill: Is the hardest part physical or psychological?

Lucie: It's a mixture of both! Psychologically, it takes a long time to learn to love yourself again after childbirth. During pregnancy, it's okay because your belly is carrying life, but once the baby's out you can forget about your body and your fitness... There's a lack of support in our society, and it's hard to complain and be heard, yet post-partum depression is not a myth.

Resilience Skill: What advice would you give to coaches, male or female, to help them provide the best support for their members who are pregnant?

Lucie: First of all, it would be great if training courses could take into account the fact that men and women are not coached in the same way! Unlike men, women go through different stages in their lives. Hormones come into play, and some women experience training pains during their periods, then pregnancy and even menopause - there's a lot to do!

And it's all the harder because not everyone experiences it in the same way. Some chicks don't change their routine at all during their period, for example, while others avoid certain movements or don't train at all.

The coach has to be a good listener, willing to learn and constantly question himself. Especially because we're all different, with different needs.

Secondly, you have to stop thinking of the perineum as a taboo subject! It's a muscle that can't be seen, and nobody talks about it, even though all women use it on a daily basis.

You need a strong perineum when you sneeze, when you cough, when you jump rope... It's every day the perineum! Gentlemen, if you see your members running to the bathroom after double unders... talk to them. It's not normal, it's not healthy!

As a coach, you have to be able to suggest adaptations and listen to what they have to say. And when you see a member doing breathing or perineum strengthening exercises, encourage her and do them with her too (yes, it's beneficial for men too!!) rather than mocking her by calling it "pregnant woman stuff"!

And a final word to young mothers: we don't all have the same baby! There's no competition between moms to see who can get back to work the fastest. The important thing is to be in good health for your family, which needs you.

Our warmest thanks go to Lucie for her feedback and lengthy testimonial.

Find her on her personal Instagram @lulu_voltatrain / Instagram of the box @crossfitcaldeira