I'm not pregnant, is this program still for me?
Yes! if you have had a baby, at any point, this is a great program for you. I recommend starting with the Balance Foundations and moving on to workouts in Body in Balance. However, always speak with your doctor before beginning a new exercise program, and modify when needed or go at your own pace.
Where do I start?
The program is designed to provide you with education needed to create awareness and understanding of your body. This is best done by beginning with the videos found in Balance Foundations.
I recommend starting with Breathing & The Core, Activated Exhales, The Wrap & Hold, and Posture & The Primal Movement Patterns. Then practice these concepts and techniques!
From there, you can move on to your workouts, and keep coming back to those foundations if you need more practice.
How often should I do the workouts?
Depends! I recommend strength training at least 2x a week. When strength training, I also recommend leaving a day between sessions working the same body part. For example: Day 1 - Total body, Day 2 - Walk/Off, Day 3 - Total body or Legs or Arms. This is to give the muscles time to recover.
If you need to workout out two days in a row due to scheduling, try
Day 1 - Arms, Day 2 - Legs. That is called a split and allows you to rest the arms when the legs are working, and vice versa.
Currently, my training (and filming) schedule looks like:
Monday - Legs
Tuesday - Arms
Wednesday - Flow
Thursday - Total
Friday - Off
Saturday - Total
Is there a contract?
No contract. Cancel anytime.
How much weight should I be using?
This one is totally based on your fitness level. I am working with 5-15 lbs. for the workouts and using medium to heavy resistance bands. However, you may like more or less. Ask yourself, can you still breathe, are you able to maintain good form, do you have 2-3 good reps left before the end of the exercise?
For pregnancy, according to The American College of Obstetricians and Gynecologists (ACOG) women who were active and exercising prior can continue the same exercise. However, if you are power lifting, it is recommended to reduce the load (weight) by 60-70%. Lastly, pregnant women are encouraged to use a Rate of Perceived Exertion Scale (RPE). On this scale, you want to stay around 6-7 out of 10 (as you max).
Finally, I encourage you to speak with your physician and to listen to your body. Some days you will lift more, others less. This will depend on the overall stress load on your body. Before a workout, check in and ask if you got enough sleep, enough food, enough water? Do you feel physically well to take on the work or will you be modifications work better for you today?
Can I do these workouts postpartum?
Yes. The workouts that are safe for postpartum will say so in the workout description. However, please note that clearance from your doctor is recommended. Also, all workouts found in Balance After Baby are safe for postpartum. Lastly, always speak with your doctor before beginning a new exercise program, and modify when needed or go at your own pace.
What equipment do I need?
In order to be able to complete every workout posted, you will need a set of dumbbells, a small loop resistance band, and a regular resistance band with a door anchor. However, many workouts require just one type of equipment or none at all.
I like the workouts, but feel I need more guidance. How can you help?
Let's connect! Shoot me an email with the subject title "Member Coaching" and I'll schedule a free one-time 30-minute Video Coaching Call with you!
What type of equipment do you recommend?
A few different size dumbbells or household objects, a resistance band, a small loop resistance band, and an exercise ball.
I'm pregnant. Can I do the workouts in Body in Balance or do I have to stick to Balance PlusOne?
Yes. The workouts that are safe for pregnancy will say so in the description to help guide you. If you are looking for slower movement with specific coaching to the pregnant body, you will find that in Balance PlusOne. However, always speak with your doctor before beginning a new exercise program, and modify when needed or go at your own pace.
Some of the workouts for pregnancy have me laying on my back. Is that considered safe for me?
The recommendation to avoid being on your back and, therefore, to not perform exercises on your back is due to a condition called Supine Hypotensive Syndrome (occurring in 11.2% of third trimester pregnancies), in which the uterus compresses the inferior vena cava, restricting blood flow returning to the heart of the mother (it does not cut off blood to the uterus or fetus), and can cause blood pressure to drop, dizziness, nausea and rapid heartbeat. Changing position will immediately resolve the condition.
The American College of Obstetricians and Gynecologists (ACOG) (as of 2015) now recommends to "avoid this position for long periods of time." Another comprehensive study cited the symptoms typically occur within 3 minutes and come with an overwhelming instinct to roll or sit up.
While I believe this supports the safety of being on your back for exercise during pregnancy, always speak with your physician and modify when needed into a reclined sitting posture for breathing or use an incline bench for chest work.
Jeffreys, R. , Stepanchak, W. , Lopez, B. , Hardis, J. and Clapp, J. (2006), Uterine blood flow during supine rest and exercise after 28 weeks of gestation. BJOG: An International Journal of Obstetrics & Gynaecology, 113: 1239-1247.
ACOG Committee Opinion No. 650: Physical Activity and Exercise During Pregnancy and the Postpartum Period. Obstet Gynecol. 2015 Dec;126(6):e135-42.
Humphries, A. , Stone, P. and Mirjalili, S. A. (2017), The collateral venous system in late pregnancy: A systematic review of the literature. Clin. Anat., 30: 1087-1095.
Pei-Shan Zhao. Supine Hypotensive Syndrome: A Comprehensive Review of Literature. Transl Perioper & Pain Med 2014, 1(2): 22-26.