When Alexandra Klein, a local Crossfit coach and fitness trainer, decided to start a family, she knew she didn’t want to abandon her workout routine.
But lifting kettle bells and dumbbells while pregnant goes against the first advice everyone receives from their doctor about pregnancy: don’t lift anything heavy.
“I enjoyed lifting heavy weights, and just the looks and level of discomfort that it gave other people, it was something that I really had to be confident that I was doing what was right for myself and for my baby in order to keep myself happy through it,” she said.
So Klein did her research. She wanted to make sure that she was being careful but healthy. That’s how she found Birthfit, a coalition of nutritionists, trainers, chiropractors, and even yogis that aim to empower moms to be healthy and strong for birthing by educating Crossfit coaches.
Klein teaches regular Birthfit classes at Evinco Strength and Conditioning, the gym she co-owns in Orcutt, among other classes. She guides women who are preparing to get pregnant, are already pregnant, or who’ve recently given birth.
“The first thing that is my priority is really figuring out what mom wants,” she said. “I have some women I work with who just want to be active. They want to do something to keep moving throughout their pregnancy and they don’t know what to do and they don’t want to go to somebody who has done no research.”
Everyone who comes in is at a different level of fitness, Klein said, and what works for one mom-to-be may not work for another.
Overall, classes include stretching, breathing, and lifting, but there’s more to it than just exercising, Klein explained.
“We focus on fitness and mindset,” she said. “Within a class, I’m gonna show you the fitness movements you’re doing, I’m gonna have you do a workout, and then we’re going to journal or do some meditative breathing to recalibrate and focus on what what you’re doing, connecting with baby, and wrapping your mind around this whole transition that you’re getting ready to go through.”
The first trimester of a pregnancy brings a host of changes to the body. Lifting, breathing, and stretching can all help women embrace those changes in their bodies, Klein said.
“Lifting weights is going to help mom stay strong for the weight she will put on,” she said. “If you can get more efficient with moving weights—and it doesn’t have to be some ungodly amount—but getting used to moving weight with intention does a lot for mom’s neurological mindset, connecting with the body.”
The program has four pillars: fitness, nutrition, chiropractic, and mindset. The Birthfit classes at Evinco have fitness and mindset covered, and nutrition is discussed too, Klein said.
Klein said the program recommends moms visit other specialists like chiropractors, acupuncturists, or nutritionists before, during, and after pregnancy.
“It’s more than just coming in and working out every day,” she said, “it’s getting this big picture and working with mom to see that there’s a lot more that she should be thinking about and conscious of than just going to the bi-weekly doctor’s checkup.”
Some of Klein’s clients are more like her—they want to lift and maybe even compete while pregnant, or maybe soon after birthing. Klein recommends six weeks of recoup time after a birth before training, but the more fit someone is before birth, the faster they can recover, she said.
Lifting, stretching, and breathing are all great activities for pregnant women because they aid stamina, core strength, and flexibility, Klein explained.
“I’m yet to meet someone who I’ve taken through this journey who has been unhappy with it,” Klein said. “I know there’s different approaches I’ve had to take with different women, but so far everyone that’s gone through it has been really appreciative and happy with it.
“I want to be here to help women,” she added. “So if they have questions, whether it’s to work with me or just ask what OBs or chiropractors we would recommend in the area, whatever, I just really enjoy working with pregnant women to help them get the most out of the life and setup they are in right now.”
Managing Editor Joe Payne can be reached at jpayne@santamariasun.com.
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This article appears in Jan 25 – Feb 1, 2018.