010 - Health Movement Podcast - Sam Koop - Pre/Postnatal Trainer and Bikini Athletic Competitor

[00:00:00] Hello everybody and welcome to another episode of the Health Movement Podcast. If you're listening to the audio version and want to jump over to the YouTube channel after you finish this, you certainly can. It's the Health Movement Podcast on YouTube.

[00:00:14] Without any further ado, enjoy the show.

[00:00:22] Alright, welcome everybody to another episode of the Health Movement Podcast. This is episode 10 and we have a very special guest with us today.

[00:00:29] But before I introduce, I just want to start off as always by saying we're not doctors so before you begin.

[00:00:35] Any new fitness routines or any changes to diet or anything like that, please consult with your doctor.

[00:00:39] I'm Derek, I'm a two-spore-collegiate athlete and a certified personal trainer as well as a teacher for over 23 years.

[00:00:47] Tim, I'm a certified athletic trainer and national registry DNT.

[00:00:51] In today, our special guest is Sam Koop. She's a certified personal trainer specializing in working with women, pre-imposed natal, as well as in the motherhood.

[00:01:00] She's also an experienced fitness competitor heading to the FMG International Competition in Mexico, this November.

[00:01:08] Most importantly, she's a mother of three wonderful kids. You can follow her on Instagram at fitness under score scoops.

[00:01:15] Sam, it's awesome to have you here. Thanks for joining us.

[00:01:18] Thank you for having me. I appreciate the opportunity.

[00:01:20] Did I do the intro? Okay did I get everything right there?

[00:01:23] Absolutely.

[00:01:24] Okay, all right. Good. All right. We thought we'd just dive in with a couple questions here and then kind of go from there and see where it takes us.

[00:01:33] All right. So in terms of who you train, you say you specialize with women pre-imposed natal and then into motherhood.

[00:01:42] Can you tell us a little bit more about that and what got you into that?

[00:01:46] Yeah, absolutely. I didn't start my fitness journey until after I gave birth to my second.

[00:01:52] My experience with my first lesson to butt. I was very young when I found out that I was going to have her. We were not expecting her. God bless us.

[00:02:01] Bless me, step. But we're not planning to have her at all and I had a lot of post-partum depression after that.

[00:02:09] I mean, I was 21. I found out that I was 22 when I delivered her. She's eight now but at the time I'll get all my friends right the bar.

[00:02:19] I'm second home, my senior year finishing college and I have baby and.

[00:02:24] To not be more blessed now, but at the time it's very all time low postpartum depression.

[00:02:29] I did look at myself the same. I felt very unattractive. I didn't feel so at all.

[00:02:35] I think about 50 pounds of her and I was able to lose that. It's not that I wasn't any of you that still was but I didn't have that athletic physique that I had before.

[00:02:44] And I didn't feel like I had that self-worth and self-loving connection that I had had prior to having a baby and she, you know, she's also a girl. She took on my hair.

[00:02:52] My skin changed everything. She took it all. We could all have got 40,000 skin. I've never been white or in my life. And after I do for a person.

[00:03:00] You know, it's not that it's not an experience but I did when I found out I was pregnant with my second who is there about three years apart roughly.

[00:03:11] I was newly pregnant. I registered for school and I said, I'm going back to school to be a personal trainer because I need to figure out how I get my body best.

[00:03:18] And I'm not going through first part of depression again. So it was for my mental and my physical health for me that originally got me back into school.

[00:03:26] As soon as it gave birth to him, I was like two months first part of them. I choked it back to downtown at the National Personal Training Institute of Chicago.

[00:03:34] I did 500 hours in six months and I got made to Poma.

[00:03:41] There, so basically it was a full-time job and I wouldn't change a birthday.

[00:03:46] I not only found myself in my confidence and a physique that I didn't even have prior to having kids.

[00:03:52] But I found a love and a passion for helping others who feel lost in that as well.

[00:03:56] I've just been pre-post-satled in general in life. But I have a passion for pre-post-satled, because that was my heart hitting like Jane.

[00:04:05] That makes sense. That completely makes sense.

[00:04:07] I think the big thing there is, there's so many different people that go through that same exact experience that don't really,

[00:04:17] I think when you're in it, you don't feel like it's as common and as it actually is, right?

[00:04:21] And that's something that is especially with the postpartum depression.

[00:04:26] That's an area where it is very, everybody's experienced with it is different too.

[00:04:32] So I think that's how you pull yourself out of that is, it's going to be different.

[00:04:39] But it's going to be getting back to the basic things that you're talking about. That's a big spring board.

[00:04:48] Oh, absolutely. And it's a lot more common than people they believe.

[00:04:52] I mean, most of my family didn't even know I was suffering, because for her passion, you put on a face.

[00:04:56] You go through it. They gave you a sheet, if you give birth and basically it's a mentally evaluation.

[00:05:03] And then I have you answered the question, I've passed it to my husband. I look at your answering me.

[00:05:06] Like, I'm not reading it. I'm answering it. I don't care why.

[00:05:10] Bake it. I'm happy it can be. I'm happy it can be.

[00:05:12] Well, I'm happy it can be. Well, I'm happy.

[00:05:13] Because I won't let me go with the beauty of it.

[00:05:15] Now, I'm still not recommend doing that.

[00:05:17] But I couldn't even read it. I didn't want to read it.

[00:05:21] And I did not want to go through that again. So we decided to go back and post-partum progression for everyone is very different.

[00:05:27] Whether it be from a statistical side, from the mental side, you're obviously exhausted. We're sleeping.

[00:05:33] Cool. Next to none.

[00:05:35] And I was attempting to breastfeed that and go off my first eye there, which made the mom guilt worse,

[00:05:40] which made the post-partum version worse.

[00:05:42] And then you feel guilty that you're depressed because you have this beautiful baby in your arms.

[00:05:46] And it's not that. So definitely it was a life-changing event to go back to school for a second.

[00:05:55] So how is it now? I mean, because you said your eight years removed from your first.

[00:06:01] Working with women now, do you start to soon as they get pregnant or when they find out and you kind of help them through that and then?

[00:06:11] All of the above. I've had clients who've started with me prior to their pregnancies.

[00:06:16] I've had some start with me when they were in the journey of a time thing to get pregnant and then they would.

[00:06:23] We trained to have pregnancy and then showed a dirt work.

[00:06:30] You're mom, it happens.

[00:06:33] But I have quite a few clients that I've taken through the whole entire journey and through the whole process.

[00:06:41] But my favorite, yes.

[00:06:46] That's my lovely middle child. He's the, he's the, he's the, he's the, he's the trouble, it's the trouble child.

[00:06:51] Oh, I mean, that's the illusion of the.

[00:06:56] However, back to my pregnancy client.

[00:06:59] My favorite is taking them through the whole process.

[00:07:01] I mean, I love growing with them. I watched you number one of my clients that I work with my last work.

[00:07:05] Sure, I'm at the same time the general or was taking pictures of us with our giant bellies.

[00:07:08] Oh, sure.

[00:07:09] Sure, walking around the whole.

[00:07:13] But I, the rehab side of it, it definitely, my favorite because I like getting their confidence back.

[00:07:20] It's hard to do that obviously while you're pregnant. You're watching yourself get bigger. You're going through all these changes.

[00:07:25] Our bodies are just same.

[00:07:26] So I like working with the end aspect is I can get them back to a better spot.

[00:07:32] However, a lot of people most people actually recognize the after, but they don't recognize the beginning.

[00:07:40] You can prepare your body for labor and for birth and make the ending.

[00:07:44] You can make easier for the quote unquote snap.

[00:07:47] If you start priority, even having the baby, most of them don't think of that.

[00:07:52] You get pregnant. You think I'm going to get through this your sick. You don't want to do it.

[00:07:55] You're tired. You're exhausted and you think about it after.

[00:07:57] But I've been through each stage myself where's with my first although I was very athletic.

[00:08:03] I was not lifting the way that I'm lifting now. I was a dancer. So I would say, but I was not the type of fit that I am now.

[00:08:10] I'm going to go through her pregnancy as a doctor. Rather quickly, but I want to do the whole push for depression and it was more of my change.

[00:08:21] My hair changed. I felt uncommoning on attractive. I wasn't as athletic.

[00:08:26] And then the second one, I decided that wasn't going to happen.

[00:08:29] But I went into the entire pregnancy without working out. I didn't know how I registered school.

[00:08:34] But I didn't have to go through that. So I had a big experience of not working out at all through this pregnancy and only working out afterwards.

[00:08:40] And then the third one, I was at the fitness I've ever been. One into that one, train through the entire pregnancy.

[00:08:46] How does challenges? But train through the whole pregnancy came out of it. And I sat with the UDF one of them all.

[00:08:52] So how did you experience it helped me to with my client and spending on what they've experienced.

[00:08:59] I can I can guide them a certain fact. But most neglected is that free-natal people don't realize that it is safe and it is beneficial for both you and the baby who start in every.

[00:09:12] I think that's the biggest thing right is being nervous about are you going to create cost damage or you're going to do harm to the baby.

[00:09:24] Like those are all big things that I think you know is probably one of the biggest barriers or the biggest restrictors to do that.

[00:09:33] Absolutely.

[00:09:33] And players for so many myths around pre-postnatal training. One is that in a lot of doctors and not a doctor at my dad is I was raised by one but I am not a doctor.

[00:09:43] However, I am pre-postnatal specifically certified and there are a lot of myths that we cover and the truth underneath them.

[00:09:51] There are a lot of doctors especially when they're not doctors are trained to diagnose. We are not, however, they are not trained to treat.

[00:09:59] When it comes to a physical aspect like this will therapist or a personal trainer and there are certain things that doctors will still say and now that they're not necessarily wrong but they're misleading.

[00:10:11] One for example is that the heart rate has to stand over 104 of these for a minute.

[00:10:15] That's not true. All of our heart beats start differently so that's new. It's number one the biggest thing that we look for is can they pass the talk test. So when they're exercising, hanging hold a conversation through that workout if you start to lose your breath and you can't hold a conversation.

[00:10:30] We are now not acting the talk test and that's where it gets dangerous.

[00:10:34] That is how we're supposed to follow our modules. Can you pass that talk test?

[00:10:41] And then there's other myths such as exercise when making more thought that when that's true it actually gives you energy if done properly.

[00:10:48] Hope you threw the pregnancy when you got super exhausted and theft-a-t it's an habitable however exercise can help.

[00:10:55] Another one is that running is on stage. That's not necessarily true either. I know many women that would be served and for marathon and they were allowed to do that because they were preconditioned to do so beforehand.

[00:11:06] Anything you were preconditioned to do prior pregnancy is safe to continue during pregnancy with a few modifications along each prime master.

[00:11:17] Then there's it's due danger to lift weight when that's not true. It's actually better for your muscle tone and your metabolism and think about it very physical therapy phase.

[00:11:27] So there's a certain thing that we want to work on muscles and we want them to grow so that it will prepare your muscles.

[00:11:33] They were in delivery which is one of the most stressful things you might have to go under.

[00:11:37] And lastly, if they know abs which is also not necessarily true.

[00:11:41] We want to focus on the inner abs, your inner girdle which is going to help you through hearing that baby supporting that baby delivery.

[00:11:48] There was an muscle-fender to help you push.

[00:11:50] So you can train abs. No, we're not going to be sitting there doing crunches and let their trim us serve.

[00:11:55] And there are abs exercises that are safe and beneficial for both you and the baby and your recovery.

[00:12:03] Before I forget, if people want to reach out to you, that are mothers that are starting out or wherever they are, is it at freaking us under score scoops?

[00:12:15] Is that the best way to do it? Is there an email that they can reach out to you?

[00:12:18] Yes, you can either reach out to me through Instagram. I check my DMs constantly or you can email me at fitnessgroup at ALL.

[00:12:30] I'm sorry. It's fitness scoops at Yahoo.

[00:12:33] I was going to say ALL. You're going to leave me with that one.

[00:12:37] I actually have I actually have multiple of the email.

[00:12:42] I've been getting something wrong with the one I have more.

[00:12:44] Yeah, I got. Is there an under score under the fitness and the scoops?

[00:12:48] No, it's just fitness group.

[00:12:51] With a KFKO, if you had an ALL that hurt.

[00:12:55] Good lord, I can't speak.

[00:12:59] Good and she just...

[00:13:01] Do you think I told you no swearing before we started there?

[00:13:05] Yes, I did.

[00:13:06] I said Yahoo.

[00:13:07] Yahoo, fitness scoops.

[00:13:09] Don't push me.

[00:13:10] Gotcha. Got you.

[00:13:12] Oh, and I had another question. Oh, and this is coming from a moronic guy in his 50s who's obviously

[00:13:18] never carried a child.

[00:13:20] Did you notice after you said you worked out a lot more with your third? Was it easier

[00:13:26] carrying the child itself?

[00:13:28] Absolutely.

[00:13:30] 100%.

[00:13:30] What would you say notice that the noticeable differences?

[00:13:35] So, when I come to fitness, I would sit for all.

[00:13:40] Like physically thick, especially with the last one and the nausea from me personally

[00:13:44] just got worse and worse and worse.

[00:13:47] However, from a physical standpoint, pain, hearing them, they bring to liberally,

[00:13:52] they bring to liberally, each, the third was the easiest.

[00:13:56] I had significant amount of back pain with my second.

[00:13:59] I showed faster with my second heat pop within the first one.

[00:14:03] I actually knew I'd pregnant before that any of the tests came up positive.

[00:14:06] The doctors were like, no, you're not.

[00:14:07] Okay, you're wrong.

[00:14:08] You can't get high enough.

[00:14:10] I had no more than I can.

[00:14:11] Sure enough, I was.

[00:14:13] I knew immediately.

[00:14:14] I showed immediately.

[00:14:16] The third I'm far more conditioned in the best shape of my life really that I've ever been

[00:14:21] going into that until now.

[00:14:23] But going into that one.

[00:14:27] And that pregnancy, I had significant less back pain.

[00:14:30] I didn't need my giant one to pregnancy pillow that I needed the second pregnancy.

[00:14:34] I could not sleep without that thing.

[00:14:36] The second pregnancy from a small thing.

[00:14:38] Yeah, the giant norm is still up and needed it.

[00:14:40] It takes up like a full entire bed.

[00:14:43] But the third time I didn't really need it, I was.

[00:14:47] My back pain was way better.

[00:14:50] And I was able to deliver him with more ease.

[00:14:55] I, with up and back at work, nothing I recommend doing this.

[00:14:58] But I was up and back at work.

[00:14:59] Five big postpartum with my third.

[00:15:02] And I was back in the gym.

[00:15:03] I wasn't training myself, but I was back with my clowns.

[00:15:07] And I never would have been able to do that with the other two pregnancies.

[00:15:12] I was in mobile with the other two for way longer.

[00:15:16] Now, yes, he was my third.

[00:15:17] He probably popped out faster than the other one.

[00:15:19] However, I will say I was in the syndificate last pain.

[00:15:22] I was walking around.

[00:15:23] I felt like I could work out.

[00:15:24] Even though we're not close to I didn't let your body recover.

[00:15:27] That's important too.

[00:15:29] A lot of people make that mistake and just jump into it too fast.

[00:15:31] And you can do more hand-mank.

[00:15:32] But including making abdominal quarry can worse.

[00:15:36] No, I waited.

[00:15:39] But I felt great.

[00:15:41] I could have mentally and physically probably done for my exercise.

[00:15:46] But better take them.

[00:15:47] Sorry, it's way to the Air Force Department.

[00:15:48] Check out.

[00:15:50] So I've got a couple of questions.

[00:15:52] So that the first one would be like what are some as the as the pregnancy progresses?

[00:15:58] And as you get into the second and third trimester, like what are some of the maybe alterations or restrictions that you would put on?

[00:16:08] Absolutely.

[00:16:10] General Rulatham is that first trimester.

[00:16:13] You are safe to continue anything you were doing before hand or safe to do normal.

[00:16:17] Ah, that's resided.

[00:16:18] You're safe to land your back.

[00:16:19] You're safe to land your belly.

[00:16:21] Is long as you are hydrated.

[00:16:24] Comfortable clothing.

[00:16:27] All the normal safety measures you are fine.

[00:16:31] And less for some reason, obviously you are a high risk pregnancy or you have others form obstacles that might be in your way.

[00:16:39] As soon as it is a healthy pregnancy, you are healthy, baby, healthy.

[00:16:43] You are good to go doing whatever you were doing prior.

[00:16:47] And even learning new things.

[00:16:49] However, the second trimester, that is one we want to start altering and modifying some of the exercises.

[00:16:55] So for the poor exercises, and this is where we really want to zoning on that inner for pelvic floor.

[00:17:03] All those muscles that are going to assist you in carrying the baby and pushing the baby out.

[00:17:09] No lying on your back and doctors, the obese will tell us at all time.

[00:17:13] But I've seen women in the gym within their third trimesters with big belly and they're doing dead bugs lying bottom floor.

[00:17:19] A dead bug essentially is safe, however lying in your back is not.

[00:17:23] And the reason being is the baby adds pressure onto your organs, your intestines, second put off, blood flow and then to the baby.

[00:17:32] So you can essentially harm the baby.

[00:17:34] Any French language is to harm yourself because that pressure is not pushing on your organs and cutting off circulation for you.

[00:17:40] Well, if it wasn't that safe.

[00:17:41] So we avoid any flat lying exercise is really whatsoever. And obviously lying on the belly physically, now you can do.

[00:17:52] Side exercise is lying directly on your side.

[00:17:56] You can do incline.

[00:17:58] There's a whole bunch of modifications.

[00:18:00] The other one that people in the collect is balanced are equilibrium is all of the immediately.

[00:18:06] Perfectly safe.

[00:18:07] Yeah.

[00:18:08] Yeah.

[00:18:09] Not just you have something you can be inside physically, but your belly getting bigger, your balance is off.

[00:18:14] You don't want to do any exercise.

[00:18:17] There's that can increase your risk for falling and even if you feel like you might have great balance.

[00:18:24] It changes.

[00:18:26] So making sure that you are safe, planning on both feet.

[00:18:30] Don't usually recommend flying action anything else I've been flying.

[00:18:33] We don't need you falling.

[00:18:34] No bumps.

[00:18:35] Jump or anything like that.

[00:18:37] Probably not.

[00:18:38] Probably not.

[00:18:39] Probably not.

[00:18:39] The best idea.

[00:18:41] And lastly, one of the biggest things that people tend to do in the class is we are hypermobile, almost immediately from day one.

[00:18:48] That's actually a modification that should be addressed from day one.

[00:18:52] We are increased risk of injury due to relaxed joints and muscles that prepare our body's

[00:18:58] labor.

[00:18:59] It's a specific hormone that we really, you might not feel super hypermobile but you're joined.

[00:19:05] Your muscles are sent in to the flame with our significantly looser.

[00:19:09] You're at higher risk of pulling something, injuring something, tearing something, just listen

[00:19:15] to your body, day say, warm up properly and you'll be okay.

[00:19:21] But that's definitely something to keep in the back of your mind whenever you are exercising.

[00:19:26] That you are hypermobile and you are in your risk of injury.

[00:19:30] So, in that you've got to figure then you're going to ramp down intensity a little bit

[00:19:35] then, right?

[00:19:35] Focus on a little bit more.

[00:19:36] I'm a form in the training.

[00:19:39] Yeah, I mean always form a technique.

[00:19:41] I also mean I'm sorry.

[00:19:42] I'll prove you about that one.

[00:19:44] Yep.

[00:19:46] For example, always however when it comes to pregnancy, it does depend on the client.

[00:19:51] There are some clients that are working with me prior to being pregnant.

[00:19:54] That are very conditions and like myself going into the third pregnancy.

[00:19:59] I could live.

[00:20:01] All my things went through that entire pregnancy.

[00:20:03] I actually didn't get really weak until after I gave birth.

[00:20:07] But I'm still doing pull-ups, I was fine.

[00:20:12] But I'm not, you know, Olympic lifting.

[00:20:16] I'm generally speaking, keeping my reps on the higher end.

[00:20:20] Not that actually you can't Olympic lift if you're conditioned to do so.

[00:20:24] Or you can, as long as your obese does, that you're clear to do so.

[00:20:28] But it does depend on the client.

[00:20:30] It's very specific to that individual.

[00:20:33] And whether or not something is too intense for them.

[00:20:36] And some people genetically can lift a lot of weight.

[00:20:38] Some people can run a lot of miles.

[00:20:40] It just really depends on how their pregnancy is going with their condition to do prior.

[00:20:46] Yeah, maybe modify like, you know, use a kettlebell or, you know, you try to try to modify a little bit.

[00:20:51] It's doing the same lift just a little differently, right?

[00:20:54] That kind of stuff I would assume that that would be a great, you know.

[00:20:58] And this is personally going off of, I have a good friends who actually just, I followed her Instagram journey.

[00:21:05] She just had a baby maybe two weeks ago, three weeks ago.

[00:21:09] And her last post she, I don't even think it was that long ago.

[00:21:13] It might've been 10 days ago.

[00:21:14] And her last post of her last workout was September 10.

[00:21:17] You know what I mean?

[00:21:18] So she was, she's always somebody that kind of puts it out there.

[00:21:22] Put her fitness journey out there on her own.

[00:21:24] And which is I find super commendable because that's something that I just can't.

[00:21:28] I can't put myself out there like that.

[00:21:31] But you know, she kind of is posted throughout her full.

[00:21:35] And she's she's the similar background to me.

[00:21:36] This is somebody that I went through FOT training school with and it's one of those things where it's

[00:21:42] It's watching her do and she puts all of her lifts out there and you know, watching things that she would do.

[00:21:49] A lot of it was kettlebells.

[00:21:50] A lot of it was, you know, she was she was doing a lot of dynamic movement and multi joint movements and stuff like that where it was.

[00:21:59] I was super impressed with the the work that she was still continuing to put in at nine months pregnant where it was.

[00:22:06] It was definitely very very eye opening for me just to see and I know I know that people go through that and they're you can do it safely in all those things but even just watching someone do that is yeah, it's very impressive to me.

[00:22:20] It definitely is I love taking my clients through the experience.

[00:22:26] I said a quick question here you mentioned more so with your first and I think a little with your second though the postpartum depression that that gets you pretty hard.

[00:22:36] What did you do or how did you end up getting through that on the other side for for going through it for a very long and very long time.

[00:22:47] I mean when I gave birth to my first I was young I was naive what you know what I part of me misunderstood that it was kind of nice I'm not gonna lie I missed a naive.

[00:22:59] I'm lying with the other day where we were who I would happen.

[00:23:01] But me first time around.

[00:23:10] I hid that a lot I didn't talk about it felt like a bad mom if I did felt like there was no way around it that I had to suck it up she was more important than me and.

[00:23:22] I think a lot of moms on automatically jumped to that conclusion we want to be there for our babies who want to be there for our family we don't want to show weakness.

[00:23:32] And it's hard to admit that you need help and I did not want to admit that I needed help but I will say that when it comes to.

[00:23:45] And when you're going through that if you're experiencing any feelings of postpartum depression whether that.

[00:23:53] Be from a physical affect looking at yourself or that be from mental or stress and anxiety of other new baby some of the best things you can do are want to focus on taking care of yourself.

[00:24:07] Make time for yourself I know that these years I've done with a new warm baby but.

[00:24:12] Even if that's.

[00:24:14] Pracking off the feeding.

[00:24:16] Taking a minute to go to take a bath like anything to do to just have a moment to yourself.

[00:24:22] To take a mental break.

[00:24:24] Ask for help too like if.

[00:24:26] People don't always ask for help when they need it and that is one of the biggest ask for help whether it be from your partner whether it be from a professional.

[00:24:35] Communication is the communication with your partner is he.

[00:24:38] I mean I would get up in the middle of the night to go and feed my baby and I'm sitting there frying in her room.

[00:24:43] I have this path asleep and I have no idea what going on whatsoever.

[00:24:46] So, and then I'm getting mad even more mad and more depressed because he's sleeping through the whole and I want to take him out of bed.

[00:24:52] I'm like we got help me.

[00:24:55] And I never wanted to ask for help so making sure that you communicate whether that be with your partner or your.

[00:24:59] Parents or for you know feeling for someone.

[00:25:03] Help you through that process is extremely important and then adjust your expectations we all expect it to be the suitable happy go lucky experience.

[00:25:11] It's not it's it's it's miserable we love them and God makes them cute for a reason so we don't get rid of that.

[00:25:18] There's there adorable for a reason.

[00:25:22] Just saying so it's good as you have to make sure that you just your expectations is not going to be perfect you're going to be exhausted and you're not going to want to do things exercise being number one.

[00:25:33] But it just depends what is what's important to you.

[00:25:37] If you're mental health your physical health are important to you you will make time for it and a lot of my clients actually you bring their babies into the gym with me and I will incorporate them into the work out we'll strap them in one of their buggy or out push them around in the star level they act.

[00:25:51] I do that.

[00:25:52] It's fine we make it work like we do what we have to do to get those moms to their goals because it's important for them.

[00:25:58] I feel nervous a little which will make them stronger for the baby and also your sleep.

[00:26:03] So sleep is obviously where we make all our recovery and it's hard to recover as a mom when you're getting up every two hours to feed a baby.

[00:26:11] And our body just cannot process that repair if we're not sleeping so I know the doctor's always say you know lay down and taking out whenever the baby.

[00:26:21] And sometimes we can't or stuff to do what making as much effort as you possibly can towards prioritizing sleep and recovery is extremely important nutrition being part of that recovery.

[00:26:49] But.

[00:26:49] I think that's why we can figure this out but you have to meet other parents talk to other parents going through the same thing.

[00:26:56] You are or parents have been through it and have the experience to help you.

[00:27:02] That's one thing that I neglected and I think a lot of people meant to neglect it awkward.

[00:27:07] We don't want to go ask we don't really want to find groups, brainer especially during the pandemic because.

[00:27:12] And he wants my my I'm just was wondering the pandemic and those things really didn't make this they weren't around.

[00:27:20] And now that things are.

[00:27:22] You know more back to normal use of resources because it's really can help.

[00:27:26] But I think that's got to be awesome for them too as they're working with you realizing you went through three times and here you are out on the other side and you love in what you're doing.

[00:27:37] Definitely and each experience is completely different.

[00:27:42] It for everybody I mean my first my second my third very very different and a client's first is not going to be the same as their second and there are.

[00:27:50] And you have to adjust you have to make those modifications quite.

[00:27:55] We want it you want that goal you want help for you and your baby and easier labor in the library it's more than.

[00:28:02] The ball.

[00:28:03] Yeah, I think the biggest thing with the postpartum stuff too it's just like any depression like I think.

[00:28:13] It's hard for people to recognize it right so you absolutely you don't know that you're in it sometimes and I think that's a that's a big easiest.

[00:28:22] And and where you're talking about like you're just talking to somebody or when you're when you know you have all these follow up.

[00:28:30] Doctors visits and stuff too like make sure that you you mentioned those things and.

[00:28:35] You know, we need to you need to add because nobody's going to advocate for you.

[00:28:40] You've you right so it's I think that's the big things you have to be your own advocate to and and it's hard when you're in it to realize that you're going through those kind of things and that's you know that's for any type of depression or mental health disorder and like that but.

[00:28:56] Yeah, specifically that that's you know.

[00:29:00] You you have those follow up visits where you you need to get in and mentioned that to us and is a big.

[00:29:05] I think we say that.

[00:29:07] Oh, sorry, go ahead.

[00:29:10] I think I think we say that a lot on here too is generally speaking people want to help other people if you just ask and reach out most people out there going to be happy to help out and do what they can to get you through it.

[00:29:27] Yeah, they've done it themselves or you know people are generally good.

[00:29:31] I feel like so they're going to want to do what they can to help you out.

[00:29:36] So yeah, I think that's huge talk about it as for help don't don't be a superhero all the time.

[00:29:41] I mean, you already a mom that's a superhero right there.

[00:29:44] So, you know, you can go from there.

[00:29:48] Was there anything else you want to cover with.

[00:29:52] I'm training mothers at this point.

[00:29:56] The only other thing that I wanted to touch on when it you know we talk all the time about what's good for the moms that I was good for the baby.

[00:30:07] And a lot of people don't know that some of that behind strength training specifically when it comes to the baby, but one of which is that can reduce the amount of glucose and fats that the mother think available for their baby.

[00:30:20] Which is on a social for your baby, so all and the baby is less likely to be able to be slated or like it decreases their chance of obesity.

[00:30:28] Wow, I didn't realize that.

[00:30:30] Also, it creates a healthier lower heart rate for mother which helps support the baby for labor and delivery but also helps your baby have a lower heart rate later in their life.

[00:30:44] And newer research shows that there's even a connection between advanced springing function with strength training of the baby while you strength strength during pregnancy.

[00:30:53] Now that is newer research, it's not good stuff group and yet they're still looking into that but I think it's a very interesting.

[00:30:59] Got to follow and see how they come up with.

[00:31:04] That connection.

[00:31:05] That would make sense. I mean, it helps to improve cognitive function. I mean physical fitness and exercise improves cognitive function. We know that there's a correlation there anyway, so it would make sense to anyone translate to your.

[00:31:20] You know, unborn baby.

[00:31:22] Yeah, absolutely. And then the last one I wanted to touch on was stress levels.

[00:31:27] Your stress levels during labor and delivery and factor shock level of your baby and sometimes those end up leading from emergency to end.

[00:31:33] And I know some people opt for infections with most mothers don't want to go through that and if you don't have to.

[00:31:42] It doesn't have to be in emergency safety infection and you can reduce those chances of that extra stress on more body and the baby's body.

[00:31:50] You're a strength rate.

[00:31:55] Makes that that definitely does make sense.

[00:31:57] I mean, we see the benefits ourselves and especially with proper nutrition getting up sleep all the other things we always talk about it.

[00:32:04] And it makes complete sense that it would benefit the baby as well.

[00:32:09] There are a couple things I was going through some of your posts and there are a couple things that you said in them that I thought we're pretty cool.

[00:32:17] And one I think it was after I don't remember which child it was, but you said you noticed a lot when you stop chasing scale numbers and started chasing gym numbers.

[00:32:30] Can you talk about that a little bit?

[00:32:32] In general, I mean, male and female, but particularly really in the female world.

[00:32:39] We're very obsessed with that scale that number we want to be under a certain number we have a very specific number in our mind.

[00:32:47] And back in high school I was less than 110 pounds and I thought that was awesome.

[00:32:52] I could like this is phenomenal. I'm kind of like, oh, again, the college and you start seeing like the one funny thing about that I'm like, oh my god, there's a two.

[00:33:00] Like there's a two thing there we're getting to my sweet and then through pregnancy and my first pregnancy I got I gained about 50 pounds.

[00:33:10] So you start seeing those numbers and your panicking.

[00:33:13] That scale is so high.

[00:33:16] And at first going through that fitness journey all you want to do is do that.

[00:33:21] The algebra.

[00:33:23] However, the other extreme when misleading.

[00:33:26] The better option and more mentally gratifying option is to take pictures and measurement.

[00:33:36] I will my clients and myself we take pictures from the front back and the side and we take measurement and we track those because there was one in particular challenge that I did for myself with an eight week challenge.

[00:33:46] My self-made exact same but I lost two and a half inches off my way.

[00:33:52] Michael, wait for it.

[00:33:54] And I like my figure more now.

[00:33:56] I have an hourglass sheet that I really didn't have before.

[00:33:59] My skin looks tighter. A lot of my cellulite is gone.

[00:34:02] That's all from strength training.

[00:34:04] But did I have to get used to seeing that number go up because muscle weight war?

[00:34:09] Yeah.

[00:34:09] But I think I look ten times better. My weight is the thing that that is my weight is just I didn't have to do that for if I'm in size.

[00:34:18] My weight in order to get that tone to look at that.

[00:34:22] To see which slaughtering and think they're automatically going to bulk up they're going to need bigger flow.

[00:34:28] I don't get me wrong.

[00:34:29] Some of my clothes put me tighter.

[00:34:30] But in the right pocket.

[00:34:33] Fine.

[00:34:34] We do it from the sacrifice.

[00:34:36] But the deal is so misleading and it can really bring somebody down when they don't see it.

[00:34:41] But you might have lost five pounds of body fat and gain three pounds of lean muscle, which increases your metabolism.

[00:34:47] Metablogen, immunolizing meat, more foods begin with.

[00:34:50] So I think a lot of women especially have to get used to not relying on that deal as they're falling the progress.

[00:34:57] And I think that higher metabolism in the end.

[00:35:00] Don't we all just want to eat as much food as we can and still stay in that range?

[00:35:05] I mean, ideally.

[00:35:06] That's what I'm going for too.

[00:35:08] And you're right about the, um, I've had a few of few women talk to me when I when I tell them to start lifting weights and heavier weights.

[00:35:17] And their immediate thought is I don't want to get too bulky.

[00:35:21] And I wish that was the case with me as soon as I picked up weights.

[00:35:24] I get enormous and it's just that's that's not the way it works.

[00:35:28] Yeah, no, I wish you with the way it works. I mean, shoot my bulking season to be a lot easier.

[00:35:34] Well, yes, yes, definitely would.

[00:35:37] It definitely would.

[00:35:37] It's a good time job that much food or thinking that level man.

[00:35:42] Especially the protein sometimes.

[00:35:44] The protein can be brutal sometimes, I feel like.

[00:35:47] Yeah, oh, for sure.

[00:35:49] Definitely getting used to that.

[00:35:50] However, it's never, it's never eating.

[00:35:53] What's your protein intake?

[00:35:54] Like, because we usually tell people about a gram per body weight.

[00:35:58] Is that around where you are?

[00:36:00] So generally I call my client one gram for one kind of gold body weight.

[00:36:05] So if you're, I feel it would be, you know, you eat your body weight and protein.

[00:36:08] How ever it does depends for me.

[00:36:11] It does depend on the phases of where I'm within my training or certain phases where I can get up to 200 grams of protein at it.

[00:36:18] Wow.

[00:36:20] And I'm going.

[00:36:21] Yeah, my, my usually my bulking season.

[00:36:23] I've noticed that my happy and multiple math range for my height.

[00:36:26] I am five seven film taller.

[00:36:28] It typically low one four years.

[00:36:29] It's kind of where I like my physique, but when I'm prepping when I get to show week,

[00:36:33] I can go down to low one point.

[00:36:36] I mean, it also.

[00:36:37] So it's definitely depends on where I'm at with the math scale,

[00:36:42] but it can get as high as 200.

[00:36:44] I know you hear my.

[00:36:45] That's not for me.

[00:36:47] Or the normal boy in girls, parents we get it.

[00:36:51] That's good.

[00:36:52] We see.

[00:36:53] Thank you.

[00:36:54] Hey, good.

[00:36:55] All right.

[00:36:57] I'll leave that.

[00:36:58] At least I've taught men are.

[00:37:00] As a teacher, I can tell you there was one, one year I started off in the kids.

[00:37:06] My room is the first in the hallway and they would be walking by.

[00:37:09] And I would say good morning to everybody and maybe 10% would say good morning back or any sort of response.

[00:37:16] So I started handing out stickers to every kid that respond.

[00:37:20] And then at in a day, everybody was saying good buddy, it carried over and then like, as it is.

[00:37:28] Mr. Longing Mr. stickers.

[00:37:30] So I'm cool that nickname is.

[00:37:33] It would be work.

[00:37:34] They could start calling you Mr. Sticker.

[00:37:36] Yeah, thank you.

[00:37:37] I appreciate that.

[00:37:39] I get the Mr. Clean on occasion, which I think that one's that one's not two original.

[00:37:44] I don't know.

[00:37:47] Sorry. I got a couple others here.

[00:37:49] I saw a lot of your posts in the messages. I'm like, oh, that's what we say. That's what we think.

[00:37:55] You know, so it resonated perfectly but you had something where you said there's no perfect time to take action.

[00:38:01] You stopped coming up with excuses for yourself and just get going.

[00:38:05] One of the biggest things and don't get me wrong.

[00:38:07] I make excuses from times two, but it's better to look at them as obstacles not excuses.

[00:38:15] So the number one thing if I don't have time.

[00:38:19] I don't have time.

[00:38:20] I'm too busy.

[00:38:21] I don't have time.

[00:38:23] Well, if you want it bad enough, we make the time.

[00:38:26] If you're craving a certain food, people will go out and get it.

[00:38:30] If you're wanting a certain item for your house, you will go driving, you will go get it.

[00:38:35] There's certain things in you too because you want that.

[00:38:38] Well, if you truly want a certain figure, you can make the time for it.

[00:38:43] I get a bit of a 330 in the norm. Do I want to get a 330 in my sleep?

[00:38:46] Absolutely not. I am not in warning person.

[00:38:49] I don't want to start it by my way.

[00:38:51] However, with clients, my own schedule, the second I get home in the kids are out of school.

[00:38:57] We are in the car.

[00:38:59] My daughter's the competitive dancer.

[00:39:01] They don't get home until after nine o'clock.

[00:39:03] So just the time doesn't even.

[00:39:05] Okay. Well, make it.

[00:39:06] I get out of bed soon.

[00:39:08] It's just that's what I have to do.

[00:39:10] And it's actually when it comes to,

[00:39:13] you know, the crap was your whole, now there were all the one you're talking

[00:39:15] between the competitions and fitness competitors.

[00:39:19] But just general life aspect when people are trying to get to a certain goal.

[00:39:23] You can make the time to reveal an hour here and there.

[00:39:29] Now even if you didn't get a 30 minute walk in your day, increase your step.

[00:39:33] You can do that.

[00:39:35] And you can get to your goal.

[00:39:38] But time is probably the biggest excuse that people get.

[00:39:42] The other one would maybe be a monetary value, but there are at home options.

[00:39:47] There are things that you can do that don't cost anything.

[00:39:49] Do you have to get a personal trainer?

[00:39:51] No, you don't.

[00:39:52] Are we a very useful tool?

[00:39:53] Absolutely.

[00:39:55] But there are certain things that you can do.

[00:39:57] I mean, most people, you can immediately start losing weight by doing three things.

[00:40:00] And that's increasing your status.

[00:40:02] That's out watching your nutrition, making sure you're in a calorie deficit.

[00:40:05] And increasing your water in a day.

[00:40:09] And that's it literally is a lot of what we say.

[00:40:14] And the biggest thing that we've said over the last 10 episodes or however many were in here is if you don't make yet, I said 10.

[00:40:23] I said 10.

[00:40:23] I got those.

[00:40:25] I had your back.

[00:40:27] But yeah, so it's if you don't make that time for your wellness, you're going to have to make time for your illness at some point.

[00:40:36] Right?

[00:40:36] Absolutely.

[00:40:37] You're going to force to take to make that time where you're going to force to spend that money somewhere else.

[00:40:44] It doesn't matter.

[00:40:45] So it's, you have to prioritize it or you're going to have to spend it anyways or you're going to have to do it anyways.

[00:40:51] Absolutely.

[00:40:52] And I feel like those medical bills are far more expensive than we are.

[00:40:56] Yeah, definitely.

[00:40:58] Definitely is.

[00:40:59] And once you get to that point, you can't do the things you want to do anyway.

[00:41:04] So it's not just the money and the time you got to put in, you're limited now with, you know, spending time with your kids or doing the hobbies that you like to do or just getting up and walking around the house, depending on what happened to you.

[00:41:17] She was your art.

[00:41:18] Yeah.

[00:41:19] Exactly.

[00:41:20] And monkeys, you want to do your kids will grow up watching you strive for what you want and they're going to do it too.

[00:41:26] My daughter during the pandemic we were expecting home.

[00:41:28] We were working outside in the garage a lot.

[00:41:30] She would look enough from the days that we did it and she turned to us and they're like, are we going to work out today?

[00:41:35] Like, are we going to work out?

[00:41:36] She's like, oh, go.

[00:41:37] Mama.

[00:41:39] Yeah.

[00:41:39] I'm like, how hungry do they know now?

[00:41:41] What's this?

[00:41:42] You can't.

[00:41:43] You can't.

[00:41:43] Your kids call in you out.

[00:41:45] You got to do it.

[00:41:46] Exactly.

[00:41:47] Seriously.

[00:41:47] You're setting good examples for them both for their health but also just to see that it's not easy and you have to strive to do certain things that you get to get to your goals and they'll see that that will rub over at that.

[00:41:59] Yeah, definitely.

[00:42:02] There's another thing you said in this I think I don't know if it was last episode or the episode before but this kind of this kind of gets to me a little bit when people tell you all you've got great genetics or oh, you're so lucky and.

[00:42:17] I think you can make things on there too and it's like yeah, I'm sure you get that and you want to be like, all right, I'm going to call you when I wake up at 330 in the morning and you can come do what I'm doing.

[00:42:28] Or eat what I'm eating.

[00:42:30] Yeah, I get that all this time it's one of three things I get told that it's genetics I get told that I'm lucky or I get told that I'm taking performance and hands that's right, but it's one food theory and yeah I understand that.

[00:42:46] Certain people have proper pregnancy is obviously I didn't have any seat section see if she's a whole other battle don't get me wrong.

[00:42:52] To each their own journey however and yes, and to not absolutely play a part in how you get to the goal but they don't determine your goal like your final out you can have good genetics and.

[00:43:04] But you're body go to wait. You can have all the genetics and you can find the rear it and it might think you will along your magnetic different path you can actually get you your goal it's not.

[00:43:16] The acute people lead it to be because reach their goal.

[00:43:21] That's the number one problem there is that it.

[00:43:24] Genetic physically coming in excuse I can't do that because these are my genetics.

[00:43:29] No, is it an obstacle? Yeah, we might have to do a completely different routine or nutrition program than that person who is built to respond well to it but you can get so to most people.

[00:43:45] On that resume it for me.

[00:43:49] But my biggest issue typically is because I'm so busy I'm on my feet constantly obviously at work with the kids I'm very physical in general but regardless of the work out themselves too.

[00:44:03] It's harder for me to eat my shape than it is to get off.

[00:44:08] Some people it's really pretty much away. Some people it's easy for them to come up with a math.

[00:44:13] I have a very hard time putting that muscle on and keeping it on.

[00:44:17] I hope to make my routine my food as second job in order to keep my physique the way that it is so it's not easy and it's not it's really working against my genetics because my body doesn't look at muscle.

[00:44:32] I want that the sea I want that figure. I have to keep up with it or it will go away.

[00:44:39] And a lot of people automatically just jumped to conclusion that they kind of cheat because of genetics but it's just very, very helpful.

[00:44:49] Mindset it comes down to mindset right and that's a very fixed mindset mentality.

[00:44:55] You know that's a that's a huge thing.

[00:44:59] All right. Well, that brings our show this this version of well it will have part two coming up in a couple months but Sam so happy to have you on here.

[00:45:09] This was I think people are going to get a lot out of this one so I really really appreciate you taking her time to talk to everybody.

[00:45:15] Thank you. I appreciate that thanks for having me.

[00:45:17] This is great. We really appreciate it. It was awesome.

[00:45:20] Thank you. I appreciate it. Thank you so much.

[00:45:22] Bye Sam.

[00:45:24] Bye. Have a good one.

[00:45:25] Thank you.