March 29, 2024 • 53 mins
I mean I know we should... but help me with my WHY
Hey Shayla Podcast | Ep: 061 WAY MORE Than Bouncing Back: Benefits of Working Out During Pregnancy & Postpartum
I have been an affiliate of Expecting and Empowered for 4 years and a HUGE advocate!
Go to https://www.heyshayla.com/expectingandempoweredPOD and used discount code HEYSHAYLA for a discount!
Krystle and Amy are sisters and the founders of @ExpectingandEmpowered a pregnancy and postpartum workout app that takes you week by week to give you safe workouts to help you prepare for labor and then repair from labor.
The workouts include pelvic floor, 4 strength circuits and pregnancy safe core!
Krystle is a women’s health and orthopedic physical therapist and pregnancy and postpartum corrective exercise specialist.
Amy is a personal trainer, registered nurse, and trained doula.
Today they're talking to me about the BENEFITS of working out while pregnant and postpartum... and it has nothing to do with "bouncing back"
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*Expecting and Empowered: Pregnancy and Postpartum workouts
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
It is a very physically and mentally
demanding time in life for womenand we totally understand why
sometimes it takes a backseatright, Like everyone's so busy.
You know, maybe you don't feelwell, you don't have the energy,
but we just really like toremind people that the reason
you do it is for energy, it'sfor sleep quality.
(00:21):
Like a lot of pregnant womenhave trouble sleeping.
If you are exercising, itimproves your sleep quality.
It reduces stress, which Ithink we could all use.
It improves your self-image andyour body image.
So you know, seeing your bodychange can be really hard, but
knowing and feeling like you'restrong and that you have control
(00:45):
over that part of your life canbe so helpful.
Speaker 2 (00:53):
Hey guys, my name is Shayla.
Welcome to the hey Shaylapodcast.
I went from full-time travel tofull-time new COVID mom and now
I'm a mom of two.
And holy wow is motherhood andadulting a learning curve.
There are so many decisions weneed to make and a million ways
to do it right.
I created this podcast tointerview some of my gurus, to
(01:15):
share their knowledge andempower you on your journey.
Let me be your guinea pig andask the question.
Think everyone else knows here.
We're a little hippie.
We try to do things asnaturally as possible, we're
open-minded and we don't takeourselves too seriously, but
above all, we support oneanother and work to find what
works.
If you're into it, you're ourpeople.
Let's get started.
Hello everybody, and welcomeback to the hey Shayla podcast.
(01:38):
Today I am talking to Crystaland Amy, who are the founders of
Expecting and Empowered.
Expecting and Empowered is apregnancy and postpartum workout
guide that I have used for fouryears through both of my
pregnancies now my thirdpregnancy and two postpartums.
I love it.
So I'm having them on today totalk about the benefits of
(01:58):
working out during pregnancy andpostpartum.
I am an affiliate with them.
If you do decide you want touse the app, hey Shayla will
give you a discount.
You can go to HeyShaylacomslash.
Expecting and Empowered.
Let me tell you a little bitabout Crystal and Amy.
They are two sisters.
Amy is a personal trainer,registered nurse and trained
doula.
Crystal is a woman's health andorthopedic physical therapist
and pregnancy and postpartumcorrective exercise specialist.
(02:19):
They are on a mission toempower all women to thrive,
both physically and mentally.
Throughout their pregnancy andpostpartum journeys and after
becoming moms, they realizedjust listen to your body wasn't
going to cut it.
They were tired of hearingoutdated recommendations and
they knew that with theirbackgrounds and experience they
could make this better for women, and hence expecting and
empowered was born.
(02:39):
So I am immensely grateful forthis, because I know that my
workouts are safe.
I know that they're not onlyhelping me prepare for labor,
but they're helping me repairfrom my body.
They're helping me repair fromlabor.
I just love it.
So I'm excited to talk to themto learn about the benefits of
working out, just because it'shard.
It's hard to work out whenyou're pregnant or postpartum or
(03:00):
have children or whatever, andso sometimes, knowing that, why
is the kick in the butt we need?
So let's get started.
Hello, you guys.
Welcome Hi.
Thank you so much for having us.
I'm so excited to chat withboth of you.
I feel like I haven't connectedwith you in a while, but I
connect with you every daybecause we work together.
You're just busy in the worldof babies.
Speaker 3 (03:21):
Good golly yes.
Speaker 2 (03:22):
And by the time this comes out, I will have announced
that I'm pregnant, so we cantalk about that.
Today I want to talk to youguys about the benefits of
working out while pregnant andpostpartum, because sometimes
the motivation is low andknowing your why can help you to
like start moving a little bit.
Speaker 1 (03:43):
Yeah, absolutely, it's this idea that it is a very
physically and mentallydemanding time in life for women
and we totally understand whysometimes it takes a backseat
right, Like everyone's so busy.
You know maybe you don't feelwell, you don't have that energy
, but we just really like toremind people that the reason
(04:04):
you do it is for energy, it'sfor sleep quality.
Like a lot of pregnant womenhave trouble sleeping.
If you are exercising, itimproves your sleep quality.
It reduces stress, which Ithink we could all use.
It improves yourself image inyour body image.
(04:25):
So you know, seeing your bodychange can be really hard, but
knowing and feeling like you'restrong and that you have control
over that part of your life canbe so helpful.
It also is really reallyimportant for those when we go
to give birth.
So we say that's an endurancesport.
Like you've been through twolabors, you're going to head
into another one.
(04:46):
Like it is physically demandingon your body and there's some
really cool studies to show thatit actually, if you exercise
regularly, it can shorten thesecond stage of labor by 30%.
What, yeah, Well, that's a bet.
I mean, that's motivationenough.
Speaker 2 (05:04):
That's amazing.
Well, all that is like so truein it.
It's just, oh, my last one.
I was going to say here we go,pregnancy brain already.
Speaker 1 (05:16):
But I think that the energy thing really gets me.
Speaker 2 (05:18):
You're like okay, I'm exhausted, but if I work out
and I'm going to have moreenergy, like this, but then as
soon as you get started, I thinkyou guys shared the tip of like
you know you're going to haveto do a lot of things, You're
going to have to do the samething.
I'm going to share the tip oflike just tell yourself you're
going for 10 minutes and if youdo 10 minutes, congrats.
You're freaking Lations.
You just did 10 minutes ofmoving your body.
(05:38):
But then what usually happensis you keep moving.
You start to feel good, you gotup, You're moving your body's
like okay, yeah, let's do this,and then maybe you do 15, then
maybe you do 20, and then maybeyou don't.
Maybe sometimes you just stopat your 10, and you're happy
with it.
But typically it's that firstinitial like get up off the
couch and start moving.
Speaker 1 (06:00):
And then it you just that's still happens to me.
I do our elevated and empoweredprogram and I'll be like, okay,
you just have to do twocircuits, just make it through
two circuits, that's 10 minutes,yeah, and then we'll see what
happens.
And then all of a sudden, I'min the next section.
I'm like, okay, you can do this, you can make it through this.
So sometimes it is reallyhelpful for moms to just break
down and chunks your workout.
(06:22):
And then, as to your point,it's like usually starting is
the hardest part and I won'teven lie, like sometimes the
first circuit, I'm like gosh,this sucks, yes, but usually it
starts to churn and you start tofeel really good about it and,
like people always say, it'slike you never regret a workout.
You're always like gosh.
Thank goodness I took the timeto do that, because it makes me
(06:43):
a more patient mom, it makes mea nicer spouse, it makes me feel
better about myself.
Speaker 2 (06:50):
Most of the time.
I feel like I'm a little bitlike sometimes that still be
turning you up.
No, but no, not Seth, thechildren.
I'm like Seth is at the gymgetting his like one on one gym
time and I'm like the gymmembership is really expensive,
and then these children will letme leave and so I'll be like
I'm going to get my workout in.
Where you?
(07:10):
Will you get your workout in?
And then I call them and I'mlike how long are you going to
be there?
Are you, can you come home soon, because I'm trying to do a
pushup.
No, I don't do pushups, I'mtrying to do a squat.
And they're on my shoulders andthey're pulling my hair.
Like I just need your help hereand I get really frustrated
with them.
But still, even if the whateverit's supposed to take 40, 30,
45 minute workout takes me alittle longer, I'm like Seth, I
(07:34):
did it, I, you don't even.
I'm done now you don't evenneed to come home early because
I finished it.
But like it can be sofrustrating.
And then they're like mom, Ineed water.
And I'm like, yeah, me too,because I'm working out.
Speaker 1 (07:44):
Yeah, I mean we share .
Still, like Crystal thismorning had in our Instagram
story, her third child was likeon her back during her core
section and and there are thosemoments and we built the program
so that people could have thosemoments.
And I would just say, too,there are times where it's like
(08:04):
you know what, wait until Sethcan watch the kids and like,
have some time to yourself,because I think that we
shouldn't always have tosacrifice that, that
rejuvenation time.
So, like we get it, it's goingto happen.
But like there are times to say, okay, this is going to be
mom's time to just workout andget through this.
Speaker 3 (08:24):
Yeah that makes sense .
Speaker 2 (08:26):
Yeah.
Speaker 3 (08:27):
I love the workout hack to where, when, like Seth
would take over, you literallyjust put like your headphones on
so you cannot hear the chaos,or when it's nice enough we live
in the Midwest, so it's notnice all the time but like then
go outside Like you're literallydisconnecting, like you still
probably don't have enough timeto go to the gym, but you at
least are like okay, seth, 30minutes you got the headphones
(08:52):
in outside, acting like youdon't have children.
Speaker 2 (08:55):
Well, and it's not even like if I asked him for
that time and be like cool, taketwo hours, shay.
But I just don't ask him for it.
I'm like, well, I'm just, I'mgoing to hang out, it's just a
mess.
So I'm asking, I'm asking onemore, bringing you to your
breaking point and you will ask.
Speaker 3 (09:08):
I love that.
Speaker 2 (09:10):
I was told that about two.
They're like no, you have toask for help.
I'm like, and I have, yeah,well, but to your point, the
program literally is set up forthat.
Because if it was just like a45 minute video press play, you
know you're going to be I wouldget real frustrated.
But I can be like, okay, I cando a circuit, I can pause it.
Let's go get your water.
(09:31):
Okay, here's your water.
Okay, now I'm gonna do anotherone.
Okay, now you wanna hang on me?
Cool, cool, cool, cool, cool.
Let's do these two exercises inthis circuit so you can hang on
me.
And then I need to do thisother one where you get off of
me and like you can kind of plugand play to make it doable,
which is really really nice.
Speaker 1 (09:48):
Yeah, absolutely.
The pause button was an updatein the app and people have just
been like thank you, it was soneeded.
Speaker 2 (09:56):
Yeah, or I'll even do like in the morning I'll do the
pelvic floor and the corebecause I feel like that's a
little bit less intense where Ican do it with them hanging
around me, and then when I getthe moment to do it, I will go
bust out my circuit in theafternoon or whatever, and so
just to have that flexibility isso nice, I love it so.
(10:17):
Obviously expecting a power isfor pregnancy and postpartum,
but like what is the differencebetween your program and like a
non-pregnancy or postpartumworkout exercise thing?
Like what makes it pregnancysafe?
Speaker 3 (10:31):
Oh my gosh, there's so many differences.
So pregnancy really is such aunique time for our bodies,
right, there's definitely waysthat we want to change how we're
moving.
So my first pregnancy I wasjust like a gym rat.
I lifted at a functional gymand I was like still competing
with like the 50 year olds thatwere in the class, and that
(10:51):
pregnancy I had likedebilitating pubic synthesis
pain, but for somebody else itcould be like incontinence or
whatever.
So I was like exercising, right, so I'm doing what I'm supposed
to, but I really wasn'tsupporting my body.
So there's a few things that wereally want to focus on in
pregnancy.
One of those is actually corestrength, and when I say core
strength, what I mean is thediaphragm, the pelvic floor,
(11:15):
your back muscles and then yourabdominal muscles, which is what
most people think about when wesay core.
And we want to learn inpregnancy how to regulate
pressure.
Pressure is like a big issuebecause it tends to cause mom
related issues.
So diastasis recti, that's apressure problem.
(11:35):
Proleps, that's a pressureproblem.
Incontinence, pressure problemthose are like quote unquote
happened because of pregnancy orin that postpartum season.
So we really want to focus onthis core.
So just to run through it too.
When we inhale in, what shouldhappen is air travels down to
(11:56):
our pelvic floor.
Our pelvic floor has a nicelittle relaxation moment and
then, just like the waves of anocean, it goes back the other
way, like a tide going in andout.
So we exhale, the pelvic floorrises up, pulls back up.
So in the guide, too, you'regonna see a lot of emphasis on
breathing, which, again, is kindof what you're talking about,
(12:16):
like that slower morning stuff,so like bending over at your
counter.
Breath is like the laziestthing, so it will go to the area
of ease.
So in pregnant moms, we havestretched out bellies or we will
start chest breathing, whichalso, though, makes us more
anxious and stressed.
So we want that breath toreally pull into areas that it
(12:37):
doesn't wanna go, like our backor the sides of our rib cage,
like pregnant moms often willhave, like those achy ribs.
So that's a huge key, obviously,keeping mobility and strength
in our mid-back.
This is an area that I think islike severely underlooked in
this population.
Our mid-back, or our thoracicspine, has so many vital
(12:58):
functions.
Our parasympathetic nervoussystem lives here, so that
creates that like calm orrelaxation or restful feeling in
our body.
Whenever we do reels onInstagram about sleep, it's like
such a hit, here's like a hit.
If you work out, move this area,it's sleep quality.
(13:19):
And then too it also innervateslike the muscles in our core.
So you know, like when you'repregnant, and you kind of just
like either let it all hang outor you feel supported.
If we keep our mid-back moving,we can feel like more supported
, we can keep our bump over ourpelvis more, instead of letting
it all kind of like hang outthere and then also our hips and
(13:43):
pelvis.
We just want this area to moveand have symmetry.
So, like when I was competingagainst that like 50 year old,
doing lunges, I'm only doingthem in one plane.
The hip is a ball and socketjoint, so we want to move it in
different planes.
So we want to move laterally,we want to rotate the hip in and
out to like circle bandexercises.
(14:03):
So we want that area to kind ofstay calm, because, too, that's
going to help us in labor anddelivery, because our pelvic
floor has to be nice and softand supple.
But if we don't do all thosedifferent motions in the hip
joint and the socket and thepelvis, it's going to create a
lot of tightness because thatarea is just then hanging on for
like dear life.
It's like, oh my God, thepelvic floor is like the best
(14:25):
helper ever.
It's like the lady at churchthat like signs up for like
every meal to bring.
Got like 10 kids and it's like,dude, just do your own job,
like you don't need to bringevery meal to church.
So the pelvic floor if we makethose hips work better, it will
like allow our pelvic floor todo what it's supposed to do.
(14:47):
And then, lastly, our ankles.
So our ankles will get reallytight in pregnancy.
But we love like feeling young,don't you?
Like having spring in your body.
Our feet need flexibility andmobility.
In pregnancy they'll typicallyrotate outward, which creates a
lot of tightness in them.
Because they're just rotatingoutward, because they're trying
(15:07):
to keep you balanced, we lose alot of balance and pregnancy.
So really keeping those guysmoving can create that like less
stiffness in the body, morespring in the body, and then
also we can absorb shock therethen.
So then that shock doesn't goto our knees, or our knees
aren't hurting, or that shockdoesn't go to our pelvic floor.
(15:27):
It's all about like movingsmoothly.
Speaker 1 (15:30):
I've never even seen ankles.
Yeah, I was going to say, asyou guys can tell, crystal's a
physical therapist.
Ok, so she is looking at likeall of this stuff.
But to break it down for yourlistener, it's like, basically,
because she's a physicaltherapist, we are able to make
sure that your body feels asbest as it can throughout
(15:51):
pregnancy and then intopostpartum.
So like that's everything thatgoes into it, but for you it's a
very simple product to use.
Speaker 2 (16:00):
Right, totally, and that's what's.
I know some of the thingsyou're saying.
I'm like yeah, yeah, yeah, yeah, yeah, cool, cool I'm not
totally sure.
But it's like the.
It's not the squats and it'snot the like bicep, it's like
she's like yeah, cool, cool,let's be strong, but let's also
make sure that, like, our ribsmove properly, because this is
what happens in pregnancy, andlet's make sure our hips move
(16:21):
properly.
And I remember pelvic floor.
There's two things that you'vesaid that through the years that
have like stuck with me is oneit's not just about making it
strong, like everyone's likeKegels.
We've got to work that muscle.
We need a strong pelvic floorand when I was doing the well
way back, it was like yourpelvic floor was an elevator and
you were like pushing out andI'm like why the H am I pushing
(16:43):
down when I should bestrengthening this muscle?
And it's like none of that.
We also need to learn how tolike relax, because you need to
relax for your baby to come outLike you don't want it to just
be Totally everybody too, likeif you walked around with your
biceps curled all day.
Speaker 3 (16:59):
What that like look a little weird, but in the public
floor, like in social media ingeneral too, right Things go
through trends.
So everybody's like do Kegels.
Then everybody's like, onlystretch your pelvic floor.
Then everybody's like only domovements that incorporate the
pelvic floor and whole bodymovements.
But we actually need all threeof those.
So, like in the guide, you'llsee relaxation of the pelvic
(17:22):
floor and contraction becausesomebody's got to hold up that
watermelon baby, and then you'llsee movements that it's
incorporated with other muscles,that it works nicely with.
Speaker 2 (17:33):
Well, and also I remember thinking and I asked
you I think we did a C sectionor we did a public floor podcast
and I was like do C sections,mom, c section moms need pelvic
floor stuff because they are notgoing to be using their public
floor to push out their baby?
And you're like that was likeokay, but you're like they still
(17:55):
have to hold up a baby for ninemonths and they still like
those muscles are working allthe freaking time.
And I was like, of course, likethat's so obvious.
Speaker 3 (18:04):
Totally.
Your body doesn't know whetherit's going to have a vaginal or
a cesarean section, so like thathas to support and to like with
C section moms, or if you had avaginal birth and have tearing
Once you affect one of thosefour cog wheels that I was
talking about.
So, like the core, once onepiece is affected, it affects
(18:24):
all the different ones.
So you're only as strong as,like your weakest link really.
So if I had a table that hasfour legs on it, if I cut one
leg in half, like, the table isnot going to work that well.
And the same thing is reallytrue with our pelvic floor and
our core Interesting.
Speaker 2 (18:41):
Yeah, oh, that's super interesting.
We are going to take a briefbreak to talk about hypno babies
.
If you are pregnant and youwant to have an unmedicated
birth, I cannot recommend hypnobabies enough.
I've done it with my first two.
I'm absolutely doing it with mythird.
It's twofold, so it's first it'sa labor and delivery course.
So you go through the course,you learn about how to have a
(19:03):
healthy pregnancy, you learnabout how to deliver, about what
happens in delivery, you learnabout your options.
There's so much goodinformation in there.
And then it's audio tracks thatyou practice while you're
pregnant to help you relax, tohelp you not fight the
contractions, because that'sgoing to make it hurt more, but
instead just let thecontractions roll over you.
If you're into meditation ormindfulness, this is amazing.
(19:24):
It's amazing.
I get DMs all the time tellingme how much people love hypno
babies.
I've also had people go on tohave C-sections and say that the
hypno babies help to keep themcalm.
It's just all around the best.
So hayshaylacom slash hypnobabies pod.
Hey, shayla, we'll get you adiscount on the courses.
Let's get back to the show.
Another thing that has stuckwith me is the whole lateral
(19:47):
bilateral movement, because Idon't remember what it is, I
just follow the guide.
But in one trimester you wantto do the lunges and another one
you need to do the squats.
Speaker 3 (19:58):
Yeah, in pregnancy we want to go from more like
dynamic movements.
So like in the beginning of thepregnancy guide you'll see
stuff that's even like mountainclimbers or like really deep
lunges.
But then, as you progressthrough pregnancy, we want to
get more to symmetricalmovements, because our joints
and stuff just can't take thatmuch stress or strain on them
(20:21):
sometimes.
And again it's not like can youdo a lunch that's super deep in
the third trimester, or couldyou do mountain climbers?
Yes, but then like we reallywant to protect our body during
this time and keep our bodymoving efficiently.
So again, like we're totallyinto empowering people.
But then I think it's just likewhat can we do that moves,
(20:43):
smart, that like kind of almostlike preserves our body during
pregnancy?
Well, and that's what.
Speaker 2 (20:49):
I.
That is exactly why I love theprogram, because I mean that
there's so much thought that'sgoing into all of this of like I
don't know.
I'm like a lunch is a lunch.
You're like no, no, no, we needto like change it as we go on.
And so I love that I can justblindly follow because you guys
have done all the work to makesure that it's all safe and
efficient.
So that's like my favorite part.
(21:12):
We are I guess we kind of talkedabout this but the other part
that I love about your programis that there is the pelvic
floor and the core in additionto the exercises, and I had no
idea how much the pelvic floorand exercises like were
important in pregnancy and likein the beginning I didn't even
really know.
I'm like what do you mean?
Push down, pull up likeelevators, cause I've never had
(21:34):
to work my pelvic floor beforeand so to have to do all that
was really like interesting, andso would you say like I'm super
glad that it's in the program.
Would you, as a physicaltherapist, do you think that
expecting empowered for normalpregnancy is enough, or do you
think that we need to do morepelvic floor work?
(21:55):
Well, I could kind of see asmirk Like, no, we need more.
But it's just not in the U S,it's just not a thing.
Speaker 3 (22:05):
Yeah, and honestly, in an ideal world everybody
would see a women's healthphysical therapist before and
after birth and they wouldreally be doing the program in
combination, like two.
It's like interesting Cause inthe clinic I'll often say like,
oh, this is like a me problem.
So like, like me as a physicaltherapist, if you come in with a
(22:25):
tight back or a tight pelvicfloor, I can help you release
the tissue or get it stretchedout to optimize it so that you
can access it.
But then if Shayla isn't goinghome and doing her stuff, you're
like only with me for one hour,right?
So your brain and your bodyisn't going to incorporate that
as well.
(22:45):
So you almost have to do theguide.
But I would like, we would love, and that's like we're trying
to spread more knowledge forpeople to make informed
decisions about their pregnancyand postpartum journeys.
But in other countries you dohave to go see one.
So in like France, germany,czechoslovakia, you get checked
after having a baby by aphysical therapist.
(23:06):
My friend in Germany, she hadnothing wrong that she thought
was wrong with her, so it wasn'tlike she was like peeing her
pants or having problems havingsex with her husband, but she
was in physical therapy orpelvic therapy for a year
because she did have pelvicfloor issues that the therapist,
like, assessed and was like, oh, you should be coming in until
(23:27):
we fix this and that was like awhole year long process.
So we always love sendingpeople to PT but you still have
to do it yourself.
Like in the clinic.
People want me to fix them allthe time, but sometimes it's
like a Shayla or a you problem,like you have to put in the work
.
There's no way around thatpiece of it.
(23:47):
You could pay me as much moneyas you want coming into the
clinic, but you, your body, yourmovement, like I can't do that
for you.
So that's where they do makelike such a nice coupling.
Speaker 2 (23:58):
Yeah, the physical, I , I it's.
I went to physical therapyafter my first second and it was
hard to do the exercises athome because there was this
little and like repetitive, andI was like yeah, you're doing
them, though, because they're inthe guide.
Speaker 3 (24:18):
Honestly, most of the stuff that I give to patients,
it's the exact same stuff in theguide.
Oh, okay.
Speaker 2 (24:24):
Yeah.
Speaker 3 (24:26):
Honestly, it's like the same stuff over and over.
But it is interesting that youcould have done, but yeah it's
hard to do that stuff, though itis.
Speaker 2 (24:34):
but it's also interesting that the U?
S is just kind of like like mysix week postpartum with my
first was virtual.
What the fuck?
Seriously.
It was just she's like so howare things going?
How are you feeling?
Oh good, all right, great, Likebye.
Speaker 3 (24:52):
Have a great day.
Speaker 2 (24:53):
That was my midwife and that was that, like, that
was that I had nothing else thatI did with her.
I was like, all right, wellcool, I guess I'm good.
Birth control, what, like what.
So it's just, it's just sointeresting, like what you're
saying with the Germany, or likeyou guys share all the time.
Just because you pee your pants, just because everyone pees
(25:13):
their pants and you think it'snormal, doesn't mean that it's
what's supposed to happen.
Speaker 3 (25:18):
Yeah, and it's really so sad though if you think
about it, it like makes me madand sad at the same time but
like the problems that we havein pregnancy and postpartum,
that's just the start.
You know so.
As we age, our muscleseverywhere become weaker and the
problems become amplified.
So if people actually peethemselves during pregnancy,
(25:42):
you're 15 times more likely topee yourself like down the road.
You know so.
As we age, you know so.
Let's say you were pregnant andyou just piddled a little bit
in your underwear, like when youmoved or coughed or laughed or
sneezed, you're way more likelyto pee your pants down the road
than your counterpart thatdidn't do that during pregnancy.
(26:04):
So it's just like, or prolapseLike.
I have so many women that arelike in their 60s and they're
literally debilitated, like theycan't leave their house, and
one out of 10 women will havethat surgery in their lifetime.
So it's not like a rare stat,but it's like one out of 10 of
us will have surgery forprolapse, but there's a lot that
(26:24):
we could be doing for it whenI'm talking about regulating
pressure or working on the corestuff, when we're younger and
more able to work on it, orduring this pivotal time.
What is prolapse?
So prolapse is when either yourbladder, your uterus or your
rectum falls into the vaginalwall so it can create a host of
(26:45):
symptoms.
It can be like painful, hard tohard to initiate urine.
You could leak a ton of urine,like unexpectedly.
So that's where I'm sayingpeople don't leave their house
because they could just likeempty their bladder on the floor
at church.
They can have pain with sex,like they can have problems
pooping.
It's very debilitating and socommon and something that could
(27:11):
really be reduced if not avoided.
Wow.
Speaker 2 (27:14):
All right.
Well, that's good to know,that's I mean.
There you go.
There's the why, there's themotivation to either get to
physical therapy or start thisprogram, because that's I mean,
that's with all things right.
Start early, when it's easierand the benefits compound.
Okay.
So, going back to the workoutsI so in this pregnancy I was
(27:38):
like I found out when I was likefour weeks pregnant or
something like I did the earlytest.
I got like barely aligned.
I knew right away and I waslike, okay, game on, I need to
start working out before I feellike dog poop.
And so I started just workingout as much as I could because I
knew it was coming.
And then when it came, I waslike, oh so what tips do you
(28:03):
guys have for working out in thefirst trimester, when you are
just feel like trash?
Speaker 3 (28:10):
So, honestly, that is a really hard time.
I think, too, women need tochange their mindset a little
bit when it comes to exercise.
Like before, you know like youhad to get your workouts in and
when you start feeling bad, doany movement that like helps
support your body.
In the programming we have yoga, so like maybe doing yoga
(28:35):
instead of strength, or maybegoing for a walk outside, and
again, it's almost like start itand then see how you feel.
So you could like start movingand if it makes you feel better,
do like a little bit more of it.
And the first trimester I'llreally tell people to try to
time it out.
So you might be like a normallylike a mid-afternoon exercise
(28:58):
or a morning exercise.
Well, if you don't feel well inthe morning until like three,
you might have to do it like cutyour work day a little bit
short and then work out rightbefore you like go home to your
other kids or something likethat.
So like maybe adjusting thetime and then to realizing that
maybe your body just needs rest.
(29:18):
You know some people don't getthat sick and some people really
do, and so not forcing thisidea like in your head that like
oh my gosh, I know all thesebenefits to working out during
pregnancy, but maybe my bodylike needs to chill and dude
once I hit the golden trimesterand I know some people never do.
But, like, once I hit thegolden trimester, like then I
(29:41):
can like really move my bodybetter.
But giving yourself grace, likethat's a really hard time and
just changing the mindset aboutwhat you need to do versus what
you're capable of doing.
Speaker 2 (29:55):
I love that and I think getting rid of the
comparison too, because if yousee, if I see you working on and
I know you're in your firsttrimester and I'm like I can't
get off the couch or just likewhatever, I think giving
yourself grace is really goodand I love the idea of just like
start and if you feel better,keep going, and if you don't,
you just walked around the block.
(30:15):
Good job, Congratulations.
I remember something time youlike, let's go to the gym, I
think you'll feel better.
And I was there and I was justlike laying on the floor and I
was like not feeling better.
This is not the way.
Speaker 3 (30:27):
Please don't do this again.
Speaker 2 (30:31):
I love that.
That's the advice.
We talked about this a littlebit, but what I mean?
You both have three kids.
You obviously have beenpregnant three times.
What advice do you have forworking out with children?
Speaker 1 (30:48):
Yeah, I think that the most important thing is to
get your mind right.
A lot of us were used to beingable to go to the gym for an
hour, having a really toughworkout, sweating so hard, like
having that type of experience.
And this is a time where, likewe said before, if you can get
(31:09):
15 minutes in because your babywoke up and no one else is at
home and you have to stop and gohelp your baby like that's
gonna happen and it's soimportant to like give yourself
credit for what you did.
We've helped a lot of womenwith that because, like they
would feel so bad they didn'tfinish their workout.
Inside of our app.
It actually like celebrates youfor whatever you do accomplish,
(31:32):
because we truly believe that.
So just know that it is areally hard time in life to get
your full workout in, butwhatever you do is better than
nothing.
So I think that that's, firstand foremost, once your baby's a
little bit older or if you arepregnant.
I think it's really about timemanagement.
So it's like when is this gonnawork into your life?
(31:55):
When is it gonna be best putinto your life?
How can you plan and, if youhave a partner, work with them
so that you can get the workoutsin.
When I was pregnant all threepregnancies I was a nurse for my
job and so often doing weekendworkouts just did work better.
I was able to because I had togo stand on my feet for 12 hours
(32:15):
.
Speaker 3 (32:15):
Like that was already a lot.
Speaker 1 (32:17):
So I would work out on the weekend and Drew just
knew that and he was on kid dutyand it was just that was the
best way for me to get theworkouts in.
So, really, whatever scheduleyou have, try to work with it.
I always tell people like itmight be different in this
season than it used to be, Likeyou might have to work out in
(32:38):
the morning and you're not usedto that.
Like you'll just have to figureit out, be flexible, be fluid.
Don't I don't know just havethe mindset of like you can do
this, you can fit it in.
We just have to figure out howand what works best for you.
And then, like we said, wereally believe that every person
should know why they're workingout.
(32:58):
So like, why is it important toyou?
Like a lot of us, our kids giveus a great reason, Like I
already think about.
Like, as I age, I want to beable to play with them, I want
to be able to run around.
You know, we see thegrandparents that our kids have.
A few of them are very mobileand they can do everything and
(33:19):
some aren't.
And like that starts now, Like,if you're taking care of your
body, it's gonna pay dividends.
So we really think, like figureout why you're working out.
For me too, I've been tellingpeople for 10 years it's about
my mental health.
Like of course I love thephysical benefits.
Mentally, it really helps me tocontrol my stress, to control
(33:42):
like I was more anxious when mykids were smaller.
It really helps that, Likethere are so many benefits and
if you can get yourself in apattern where you're regularly
exercising, that's when you canreally feel those.
So like give it a chance.
We know it's hard to start, butgive it a chance.
And then usually people arelike, oh my gosh, why haven't I
(34:05):
been doing this?
Because you just you're gonnabe dripping in those benefits.
Speaker 2 (34:08):
All right, we're gonna take a brief break to talk
about non-toxic mattresses.
Did you know that was the thing?
I went down the non-toxicmattress rabbit hole, which is a
gnarly place to be.
I found flush beds, and I am amega fan.
I have had this since 2020,.
I bought a second one for thespare room.
They're very comfortable, butit's adjustable.
They never get returned becausethey're like oh, it's too firm,
(34:31):
we can make it a little softerbecause it comes in layers and,
depending on how you order, thelayers makes it softer or harder
, and it's non-toxic.
So if your babies are sleepingon your bed with you, like mine,
do I feel real good aboutsleeping on this mattress, so I
am a super fan.
I do not have a discount codefor them, but they are always
running sales.
So if you go to hayshaylacomslash plushbeds, pod, pod, you
(34:55):
will find it and it is magical.
Let's get back to the show, onething that I love that you guys
share.
Now that your kids are older,you're like hey, mom, I see you
with, like, the kids that arethree and under.
That's not the case for meanymore.
It does get easier.
It is a phase it is and like.
So you guys are kind of talkingto us who are in the think of
(35:16):
it, like, okay, I see you, youwant it to be how it used to be.
I'm gonna tell you it's notgonna be like that.
Once you accept that you'restill kind of in the think of it
, trying to get this workout inwith these little babies, it
will get easier.
And when I see those posts fromyou guys, I'm like okay, okay.
Like it's hard now I see you, Ihear you, but you're telling me
(35:38):
that as my kids get older andmore independent, like I can
start to get that back and thatmight be five more years for me.
I don't know, but it's, and Itold that to Seth.
I was like in our forties canwe be like gym rats?
And he was like yeah.
I was like cool.
But it's really helpful whenyou share that because you know
(35:59):
the struggles of doing it hereand you can be like, yes, that
was a phase, it was verydifficult.
Whatever you got in is great,and now that things are a little
bit more schedule-wise andwe're not dealing with babies
waking up from naps, like it's alittle bit easier to do, and so
that's always helpful for me tosee.
Yeah, that's what I was gonnasay about that.
(36:22):
Yeah, I think that the programis set up for it and I think,
yeah, I just I'm just a superfan over here.
But also the program haschanged a lot.
And this is something that Iwonder while I'm working out,
because I got the PDF and Iactually had the book where I
(36:42):
got to like open up my book, domy workouts from what it was
like laid out, and it took a lotlonger, like the workouts were
a lot longer and they were.
It was just different.
And so I want to know, like howthis has evolved into the app
and like what kind of like thepause button or different things
.
Like how come we're not usingthe book anymore?
Speaker 1 (37:03):
Yeah, I mean, the book is what we started with,
because it was crystal night didthis business together from the
start.
We put our own money in.
We were not willing to liketake a note out on the house and
we that was what we had moneyfor and we knew it we kind of
wanted to prove that we couldget women to buy in and do this.
So when we were able toestablish that and help
(37:26):
thousands of women we knew ourcustomer has always told us
basically our next step so, likethey would, we made the
pregnancy guide and they werelike we need a postpartum guide,
and so we made that.
And then obviously we heard somany women say we want to app,
we want to app, like we kepthearing it.
But we kind of waited till wecould afford it and we could do
it really well.
(37:46):
And and so we went down thatroad.
It took a year to develop it Ican't even imagine but made it
into an app and the usability,so like it's so much easier to
use because the model is doingthe exercise that you need to do
, so you just get to look at herand copy her, and so that's
really great.
Obviously, we heard from womenthat some of the workouts were
(38:09):
really long.
Something that you guys mightnot know about crystal is she is
a very fast worker out there.
I think, when she was like,she's like what, Amy?
What, what do you mean?
It took you 40 minutes.
I'm like, it took me 40 minutes.
I am telling you 40 minutes.
Speaker 2 (38:24):
I feel like this fast , it would take me like an hour
or more.
Speaker 1 (38:28):
So she is like a very fast, very efficient worker
outer and I have to remind herI'm like crystal, not everyone
can go as fast as you like.
I promise you they can.
So we took that intoconsideration.
We're like, okay, they needshorter workouts, like they want
to leave feeling accomplished.
If they can finish this 30minute workout, it's almost
better for her mindset.
So we took that into account.
(38:50):
Crystal is a physical therapist.
She's constantly going tocourses.
She's constantly learning more.
Like that's huge for her.
So she'll go learn somethingand then we'll go back and and
put it into our programs.
So like we're constantlyevolving.
It's something that we take veryseriously to be like we want to
make this the best it couldpossibly be, and so, like, is it
(39:11):
always fun to go in and makechanges?
No, but we do it because wethink it's for the good of the
women that are taking it.
And then, of course, we werehearing other things, like
people really wanted prenatalyoga.
I mean, who doesn't love a goodprenatal yoga?
So we did that.
And then, and then people werelike, wait, what about
postpartum yoga?
So then we did postpartum yoga,so we really connect with our
(39:34):
customers, we understand themand we listen to them.
So when we hear somethingenough, like the pause button,
for example, we're going to putit in for you.
Like we're going to work on it.
We can't do it tomorrow, but weput priorities in with our app
developer and then we get thoseout.
So it just continues to evolveand it makes us so proud as
(39:57):
owners.
It's a cool part about havingan app is that you can
constantly improve it.
Speaker 2 (40:01):
For you Totally.
That's what I was just thinking.
The book, once it's printed,you're like well, we learned
something new, but we have.
Speaker 1 (40:07):
Go to page 56.
Speaker 2 (40:09):
Yeah, but you've already got him printed.
It's like what are we going todo?
But the app, you can just plugit in and like, yeah, that's,
that's awesome, that's so cooland I love that.
I love that it's been guided bylike you're behind the people.
Instead of trying to likepredict what they want, you're
like no, we've gotten thisfeedback, let's incorporate it.
That's amazing.
Speaker 1 (40:29):
Yeah, we love our customers.
They are vocal.
Speaker 2 (40:32):
They will tell us, and like it's our job to listen
Totally Well, and the other partthat I like is some.
I was on like a kick run, likeno, I want a good sweaty, hour
long workout.
And so instead of because now Ido each circuit two times
through and so even if it's notin five minutes, I still just
pause it and finish my twocircuits but I was like I'm
(40:54):
doing three circuits and I'mdoing them hard and I would do
extra weight and I would dothree circuits and I would pause
it and I'd go back or I'd dowhatever.
And then my workouts were muchlonger.
But I was like this is what Iwant.
Or I'd be like I would do acrystal workout and I'm like,
all right, kids are sleeping, Igot it, and I would just like
power through this and just goas fast as I can.
I'd be like skip circuit I'vealready gone through twice and
you can like adjust it as you'refeeling that day, which is nice
(41:18):
and and that's.
I feel like some people are like, well, I am already a gym rat,
I don't need this like thing.
Is it going to be strong enoughfor?
Is it going to be hard enough?
It's like, yeah, use moreweights or other people.
Yeah Well, I'm not working out.
Is this going to work for me?
Don't use any weights.
Do the, do the modifications.
Yeah, it's literally foreveryone.
Speaker 3 (41:37):
Yeah, if Shaila can do it and pound those weights in
.
And we have Olympic athletesand we have moms that haven't
worked out before, like theyfeel so good once they start
using it.
It's like I think exercise alot of times, like always, like
that Monday mindset, Like it'shard to start but it's easy in
the app.
You just do it.
Speaker 2 (41:58):
Yeah.
Well, then I also want to talkabout the app a little bit,
because this, when it was comingout, I was like what is the app
going to be?
I loved my book.
I really, I really loved mybook because I was off my
electronic, it was sitting infront of me, it was great.
So I was like, okay, this app,do we have a 45 minute, whatever
?
And so do you want to kind ofexplain the layout?
Or do you want me to explainthe layout of the app?
(42:18):
I'll do it.
The right, yeah.
So there's, there's threesections to it.
It's the pelvic floor, Like Isaid before, the circuit and
then the core at the end, and soyou start it and it's three
exercises in each one.
Right, you go, you go, you go.
Speaker 3 (42:34):
Okay, I mean, I do it every day, but the main
component in the app is thestrength, and so within the
strength there's pregnancystrength and then postpartum.
Postpartum strength looksdifferent for a vaginal birth
versus a C section, so there'stwo different strength programs
for those.
And then after what Amy alludedto earlier is she's doing the
elevated and empowered guide.
(42:55):
So that is like once you'vegraduated from the postpartum,
then you do it.
So in the pregnancy andpostpartum you get hit with that
Like what we're talking about,like we want your core to stay
well.
Part of that is flexibility inyour pelvic floor and it's
really like a lot of breathingstuff in there too.
So we do that in the beginningand it's a nice little like warm
(43:15):
up to your exercise.
Then, boom, you get hit, likewith those circuits, and so then
those are five minute circuitsthat you run through.
So it's kind of nice becauseyou can predict how long the
workout will take you.
It's anywhere from like 30 to 35minutes in the elevated and
empowered guide there's like alike a midsection, if you will,
(43:36):
where it's like heavierresistance training and then you
go back into the circuit andthen into the core.
So that's the strength stuff.
There's other programs insidethe guide.
So, like Amy said, we've addeda lot like the core, like women
want to work on their core afterhaving kids.
There's a C-section and avaginal core program in there
(43:57):
and those are videos that youjust follow along and do it and
it's like crazy the results youcan get if that's what you want
to focus on.
And then again, like the yoga,those are just videos where we
have like really great yogainstructors running you through
what you should be doing.
And then two we haven'tmentioned but the running
section.
So in the running section thereis just like weightlifting and
(44:21):
postpartum.
There should be a certainprogression that we bring stuff
back with running.
Most women will get that likesix week green light and then
they just hit the pavement andthen they want to run there like
five miles that they did before.
But then clinically, you guys,I've seen people that like get
injured and stay injured foryears, like one of my best
(44:41):
friends and patients in theclinic is on her third knee
surgery because she went gung-hocrazy after having kids wanting
to get back in shape and it'slike I feel horrible that that's
like her experience, but it'sjust been such a slow go and I
think a lot of that could beavoided if we slowly step back
into things.
So the running program isreally cool.
(45:02):
It literally tests.
It will be like it's kind oflike a physical therapy session,
to be honest.
It will test muscle strength orlike foot mobility.
Amy's like why are you makingme like spread my feet in these
videos?
or lift my toe, but all of thatstuff is so important to like
being able to run and a lot ofit.
We have problems withpostpartum, so that has like it
(45:25):
basically tests you out and thenit gives you your
individualized exercise program,because Shayla's body or my
body or Amy's body are going tolook so different after
pregnancy.
I've actually used it a lot tooon my patients that have pelvic
floor issues.
I'm like let's just run youthrough this test and it gives
you like those exercises that aPT would give you for your body.
So there's the running programand then they all.
(45:47):
We also have like a return torunning where it's like me and
Amy coaching you through thatfirst 12 weeks of what you
should be doing running.
And again, that's a program sothat you don't get injured.
It's like done verysystematically so that your
speed increases, your distanceincreases and then you can go
out and do whatever crazymarathons or triathlons or
(46:10):
whatever.
But it's just such a nicesystem to get you back to
running safely.
Speaker 2 (46:16):
I love that.
Okay.
So the programs are pregnancy,which you have first, second and
third try.
You've got postpartum, vaginal,postpartum, c section.
You have pregnancy yoga,postpartum yoga, the core
program, the 12 week which Iloved, by the way.
Then you have the runningprogram.
(46:36):
Is that all of them, okay?
And specifically in thepregnancy and postpartum, I just
want to explain how it's laidout.
So, basically, there's fiveminute circuit, so it's a timer
for five minutes, and it givesyou three workouts.
And you see, let's just sayit's squats.
So you see one of you lovelyladies doing squats and then
(46:58):
you're like okay, it says to do12 squats, done 12 squats.
Then you press the next buttonand then it tells you now you're
going to do lunges.
So you see the person doinglunges.
You do 12 lunges on one side,then 12 lunges on the other side
, then the next one is whatever.
Mountain climbers.
Yeah, yeah so then you do theRDLs.
You do 12 RDLs, then you gonext and it goes back to the
(47:18):
squats.
So you do the squats, thelunges, the lunges, the RDLs,
and then usually your fiveminutes is up.
Or if you're going for three,you go again, like me, or you're
finished, whatever.
Then you go to the next circuitand it's a five minute circuit
and you have those next threeworkouts and you press next, or
you press pause or whatever, andso it's all timed out so that
(47:39):
you don't have a variableworkout of like maybe this might
take me two hours, Maybe thismight take if you don't have to
pause, If you don't have topause.
But that's that I think.
I just wanted to explain, likethe programs that you had,
because there's a lot to offer,and also what it actually looks
like.
So it's just a looped personsquatting and then if you're
(47:59):
like wait, I've never done asquat before there's a little
info button that you can pressand it's like okay, here's how
you're going to do your squat.
And if you have DR I never saythat how do you say it?
Speaker 3 (48:14):
The diastasis recti yeah.
Speaker 2 (48:16):
Here's your modification and so it's just.
It's, it's so simple to use andit's yeah, I just really like
that.
There's the visual, but it'sjust a loop, so it's not like oh
, I had to go get water.
Now I skipped three of theexercises.
What do I?
There's pause, there's the next, there's oh, back, whatever.
It's just very I love it.
(48:38):
So thank you for doing that.
Speaker 3 (48:41):
Well, we love you, thank you for moving your body.
Speaker 2 (48:45):
Yes, and then, other than like the workouts and
everything that's included inthe app, does expecting and
powered offered anything else?
Speaker 1 (48:57):
Yeah.
So I mean, obviously ourfavorite resource we have is the
app like that's the one weabsolutely recommend.
But we have made a couple otherresources for people.
We have a labor and deliverycourse that prepares you.
It goes through everything frombody wise like Crystal has a
bunch of physical therapy thingsin there, like the positions
(49:18):
you could be in to move, moveyour labor along.
But also mindset like mindsetso important what your partner
could do, like it's a.
It's a great resource.
So if you want to know moreabout labor and delivery, that's
a great course.
We also made a C-sectionrecovery course.
So a C-section is a abdominalsurgery, a major surgery, and we
(49:40):
just feel like women don't getenough information after it.
So many of my friends have beenlike they.
They literally just like sendyou home.
So Crystal has had threeC-sections and has become really
passionate in helping womenrecover from cesarean sections.
So that course will take youthrough everything you need to
know about having a good andsmooth recovery.
(50:01):
So those are our other two, twothings that we offer, would
that?
Speaker 2 (50:06):
be something.
Obviously, if I know I'm havinga C-section, I can do it during
pregnancy and then, if I haveone.
Speaker 1 (50:15):
Yeah, you could absolutely take it ahead of time
If you knew that you were goingto have a scheduled C-section.
What we know is that a lot ofpeople don't know that they're
going to have a C-section.
So you know when you get homefrom the hospital.
It's it's a very easy course toto put up on your laptop and
run through.
So if you get home and you feellike you don't know what you're
(50:38):
doing, yeah it would be a greatresource.
For you.
Speaker 2 (50:41):
You also have.
Do you still have the C-section?
Speaker 1 (50:44):
kit.
Yeah, we have the C-section kit, which it is everything that
you need at home to recover andinstructions to do so, so it's
just a really nice resource,yeah, like massaging out your
scar.
Speaker 2 (51:00):
Yeah, oh, that's just cute.
I feel like that would be sopainful.
Speaker 1 (51:06):
But things that are important right, yes, things
that are important and thatpeople don't know about.
And we see, like we see all thetime on Instagram, like no one
ever told me Basically, likewe're trying to be the people
that tell you like we, like wetalked about before, like
America to catch up where weshould be in healthcare, it's
(51:28):
not going to happen for womencoming in the next couple years.
It's just not.
It changes very slow.
It's not headed in a greatdirection.
So we really take it uponourselves like we need to get
women this education and we needto try to help less people feel
like they had no idea what wascoming.
Like we want to tell youeverything that's coming and how
to handle it.
I love it.
Speaker 2 (51:49):
I love it.
You guys are like the angels ofkeeping your body good during a
vagina Magina angels.
Oh my gosh, what is that?
How you?
One time you're like, yeah,what do you say?
Like you have to do exams, andyou're like I can have a
sandwich on one hand and my handvagina doesn't bother me.
(52:10):
I was just like you are aspecial breed.
Speaker 3 (52:14):
The crazy thing is, I never even was interested in
this field but, I did take acourse and I just learned all of
this stuff that we teach peopleand it made me so sad Like so
now I'm interested but, at thetime I was like, oh, I don't
want to do that to people.
And, like I said, it's just amuscle, it's a body part Totally
.
It's actually no big deal.
(52:34):
So, sandwich in hand, here wego.
Speaker 2 (52:36):
Well, I'm so glad that you were intrigued a little
bit to help people.
All right, awesome, Thank youguys.
So so, so much for taking thetime and chatting about all of
this with me.
Like I said, I think that thewhy is what's going to get
people motivated to do it and tokeep doing it, and it just
(52:57):
compounds their whole life.
Speaker 3 (52:59):
like you said, to help them start now and help
them when they're older and ifanybody is interested to, Shayla
has a code which is hey Shaylafor 20% off a yearly app
subscription.
Speaker 2 (53:13):
Yes, I know, and the app is so freaking affordable,
I'm like I don't need a gymmembership, I'm just going to
get this app and I'm going tojust save myself so much time
and heartache and money.
So that's right, thank you Allright.
All right, thank you guys.
Thank you All right.
Thank you guys, so much forlistening.
(53:34):
If you enjoyed it, please sharewith somebody you think would
love, and I would be so honoredif you would subscribe to the
podcast and leave a comment andrating below so I can know what
you guys are digging, what youwant more of.
Just connect with you a littlebetter.
Thank you so much for listeningand I'll see you next time.
It is a very physically and mentally
demanding time in life for womenand we totally understand why
sometimes it takes a backseatright, Like everyone's so busy.
You know, maybe you don't feelwell, you don't have the energy,
but we just really like toremind people that the reason
you do it is for energy, it'sfor sleep quality.
(00:21):
Like a lot of pregnant womenhave trouble sleeping.
If you are exercising, itimproves your sleep quality.
It reduces stress, which Ithink we could all use.
It improves your self-image andyour body image.
So you know, seeing your bodychange can be really hard, but
knowing and feeling like you'restrong and that you have control
(00:45):
over that part of your life canbe so helpful.
Speaker 2 (00:53):
Hey guys, my name is Shayla.
Welcome to the hey Shaylapodcast.
I went from full-time travel tofull-time new COVID mom and now
I'm a mom of two.
And holy wow is motherhood andadulting a learning curve.
There are so many decisions weneed to make and a million ways
to do it right.
I created this podcast tointerview some of my gurus, to
(01:15):
share their knowledge andempower you on your journey.
Let me be your guinea pig andask the question.
Think everyone else knows here.
We're a little hippie.
We try to do things asnaturally as possible, we're
open-minded and we don't takeourselves too seriously, but
above all, we support oneanother and work to find what
works.
If you're into it, you're ourpeople.
Let's get started.
Hello everybody, and welcomeback to the hey Shayla podcast.
(01:38):
Today I am talking to Crystaland Amy, who are the founders of
Expecting and Empowered.
Expecting and Empowered is apregnancy and postpartum workout
guide that I have used for fouryears through both of my
pregnancies now my thirdpregnancy and two postpartums.
I love it.
So I'm having them on today totalk about the benefits of
(01:58):
working out during pregnancy andpostpartum.
I am an affiliate with them.
If you do decide you want touse the app, hey Shayla will
give you a discount.
You can go to HeyShaylacomslash.
Expecting and Empowered.
Let me tell you a little bitabout Crystal and Amy.
They are two sisters.
Amy is a personal trainer,registered nurse and trained
doula.
Crystal is a woman's health andorthopedic physical therapist
and pregnancy and postpartumcorrective exercise specialist.
(02:19):
They are on a mission toempower all women to thrive,
both physically and mentally.
Throughout their pregnancy andpostpartum journeys and after
becoming moms, they realizedjust listen to your body wasn't
going to cut it.
They were tired of hearingoutdated recommendations and
they knew that with theirbackgrounds and experience they
could make this better for women, and hence expecting and
empowered was born.
(02:39):
So I am immensely grateful forthis, because I know that my
workouts are safe.
I know that they're not onlyhelping me prepare for labor,
but they're helping me repairfrom my body.
They're helping me repair fromlabor.
I just love it.
So I'm excited to talk to themto learn about the benefits of
working out, just because it'shard.
It's hard to work out whenyou're pregnant or postpartum or
(03:00):
have children or whatever, andso sometimes, knowing that, why
is the kick in the butt we need?
So let's get started.
Hello, you guys.
Welcome Hi.
Thank you so much for having us.
I'm so excited to chat withboth of you.
I feel like I haven't connectedwith you in a while, but I
connect with you every daybecause we work together.
You're just busy in the worldof babies.
Speaker 3 (03:21):
Good golly yes.
Speaker 2 (03:22):
And by the time this comes out, I will have announced
that I'm pregnant, so we cantalk about that.
Today I want to talk to youguys about the benefits of
working out while pregnant andpostpartum, because sometimes
the motivation is low andknowing your why can help you to
like start moving a little bit.
Speaker 1 (03:43):
Yeah, absolutely, it's this idea that it is a very
physically and mentallydemanding time in life for women
and we totally understand whysometimes it takes a backseat
right, Like everyone's so busy.
You know maybe you don't feelwell, you don't have that energy
, but we just really like toremind people that the reason
(04:04):
you do it is for energy, it'sfor sleep quality.
Like a lot of pregnant womenhave trouble sleeping.
If you are exercising, itimproves your sleep quality.
It reduces stress, which Ithink we could all use.
It improves yourself image inyour body image.
(04:25):
So you know, seeing your bodychange can be really hard, but
knowing and feeling like you'restrong and that you have control
over that part of your life canbe so helpful.
It also is really reallyimportant for those when we go
to give birth.
So we say that's an endurancesport.
Like you've been through twolabors, you're going to head
into another one.
(04:46):
Like it is physically demandingon your body and there's some
really cool studies to show thatit actually, if you exercise
regularly, it can shorten thesecond stage of labor by 30%.
What, yeah, Well, that's a bet.
I mean, that's motivationenough.
Speaker 2 (05:04):
That's amazing.
Well, all that is like so truein it.
It's just, oh, my last one.
I was going to say here we go,pregnancy brain already.
Speaker 1 (05:16):
But I think that the energy thing really gets me.
Speaker 2 (05:18):
You're like okay, I'm exhausted, but if I work out
and I'm going to have moreenergy, like this, but then as
soon as you get started, I thinkyou guys shared the tip of like
you know you're going to haveto do a lot of things, You're
going to have to do the samething.
I'm going to share the tip oflike just tell yourself you're
going for 10 minutes and if youdo 10 minutes, congrats.
You're freaking Lations.
You just did 10 minutes ofmoving your body.
(05:38):
But then what usually happensis you keep moving.
You start to feel good, you gotup, You're moving your body's
like okay, yeah, let's do this,and then maybe you do 15, then
maybe you do 20, and then maybeyou don't.
Maybe sometimes you just stopat your 10, and you're happy
with it.
But typically it's that firstinitial like get up off the
couch and start moving.
Speaker 1 (06:00):
And then it you just that's still happens to me.
I do our elevated and empoweredprogram and I'll be like, okay,
you just have to do twocircuits, just make it through
two circuits, that's 10 minutes,yeah, and then we'll see what
happens.
And then all of a sudden, I'min the next section.
I'm like, okay, you can do this, you can make it through this.
So sometimes it is reallyhelpful for moms to just break
down and chunks your workout.
(06:22):
And then, as to your point,it's like usually starting is
the hardest part and I won'teven lie, like sometimes the
first circuit, I'm like gosh,this sucks, yes, but usually it
starts to churn and you start tofeel really good about it and,
like people always say, it'slike you never regret a workout.
You're always like gosh.
Thank goodness I took the timeto do that, because it makes me
(06:43):
a more patient mom, it makes mea nicer spouse, it makes me feel
better about myself.
Speaker 2 (06:50):
Most of the time.
I feel like I'm a little bitlike sometimes that still be
turning you up.
No, but no, not Seth, thechildren.
I'm like Seth is at the gymgetting his like one on one gym
time and I'm like the gymmembership is really expensive,
and then these children will letme leave and so I'll be like
I'm going to get my workout in.
Where you?
(07:10):
Will you get your workout in?
And then I call them and I'mlike how long are you going to
be there?
Are you, can you come home soon, because I'm trying to do a
pushup.
No, I don't do pushups, I'mtrying to do a squat.
And they're on my shoulders andthey're pulling my hair.
Like I just need your help hereand I get really frustrated
with them.
But still, even if the whateverit's supposed to take 40, 30,
45 minute workout takes me alittle longer, I'm like Seth, I
(07:34):
did it, I, you don't even.
I'm done now you don't evenneed to come home early because
I finished it.
But like it can be sofrustrating.
And then they're like mom, Ineed water.
And I'm like, yeah, me too,because I'm working out.
Speaker 1 (07:44):
Yeah, I mean we share .
Still, like Crystal thismorning had in our Instagram
story, her third child was likeon her back during her core
section and and there are thosemoments and we built the program
so that people could have thosemoments.
And I would just say, too,there are times where it's like
(08:04):
you know what, wait until Sethcan watch the kids and like,
have some time to yourself,because I think that we
shouldn't always have tosacrifice that, that
rejuvenation time.
So, like we get it, it's goingto happen.
But like there are times to say, okay, this is going to be
mom's time to just workout andget through this.
Speaker 3 (08:24):
Yeah that makes sense .
Speaker 2 (08:26):
Yeah.
Speaker 3 (08:27):
I love the workout hack to where, when, like Seth
would take over, you literallyjust put like your headphones on
so you cannot hear the chaos,or when it's nice enough we live
in the Midwest, so it's notnice all the time but like then
go outside Like you're literallydisconnecting, like you still
probably don't have enough timeto go to the gym, but you at
least are like okay, seth, 30minutes you got the headphones
(08:52):
in outside, acting like youdon't have children.
Speaker 2 (08:55):
Well, and it's not even like if I asked him for
that time and be like cool, taketwo hours, shay.
But I just don't ask him for it.
I'm like, well, I'm just, I'mgoing to hang out, it's just a
mess.
So I'm asking, I'm asking onemore, bringing you to your
breaking point and you will ask.
Speaker 3 (09:08):
I love that.
Speaker 2 (09:10):
I was told that about two.
They're like no, you have toask for help.
I'm like, and I have, yeah,well, but to your point, the
program literally is set up forthat.
Because if it was just like a45 minute video press play, you
know you're going to be I wouldget real frustrated.
But I can be like, okay, I cando a circuit, I can pause it.
Let's go get your water.
(09:31):
Okay, here's your water.
Okay, now I'm gonna do anotherone.
Okay, now you wanna hang on me?
Cool, cool, cool, cool, cool.
Let's do these two exercises inthis circuit so you can hang on
me.
And then I need to do thisother one where you get off of
me and like you can kind of plugand play to make it doable,
which is really really nice.
Speaker 1 (09:48):
Yeah, absolutely.
The pause button was an updatein the app and people have just
been like thank you, it was soneeded.
Speaker 2 (09:56):
Yeah, or I'll even do like in the morning I'll do the
pelvic floor and the corebecause I feel like that's a
little bit less intense where Ican do it with them hanging
around me, and then when I getthe moment to do it, I will go
bust out my circuit in theafternoon or whatever, and so
just to have that flexibility isso nice, I love it so.
(10:17):
Obviously expecting a power isfor pregnancy and postpartum,
but like what is the differencebetween your program and like a
non-pregnancy or postpartumworkout exercise thing?
Like what makes it pregnancysafe?
Speaker 3 (10:31):
Oh my gosh, there's so many differences.
So pregnancy really is such aunique time for our bodies,
right, there's definitely waysthat we want to change how we're
moving.
So my first pregnancy I wasjust like a gym rat.
I lifted at a functional gymand I was like still competing
with like the 50 year olds thatwere in the class, and that
(10:51):
pregnancy I had likedebilitating pubic synthesis
pain, but for somebody else itcould be like incontinence or
whatever.
So I was like exercising, right, so I'm doing what I'm supposed
to, but I really wasn'tsupporting my body.
So there's a few things that wereally want to focus on in
pregnancy.
One of those is actually corestrength, and when I say core
strength, what I mean is thediaphragm, the pelvic floor,
(11:15):
your back muscles and then yourabdominal muscles, which is what
most people think about when wesay core.
And we want to learn inpregnancy how to regulate
pressure.
Pressure is like a big issuebecause it tends to cause mom
related issues.
So diastasis recti, that's apressure problem.
(11:35):
Proleps, that's a pressureproblem.
Incontinence, pressure problemthose are like quote unquote
happened because of pregnancy orin that postpartum season.
So we really want to focus onthis core.
So just to run through it too.
When we inhale in, what shouldhappen is air travels down to
(11:56):
our pelvic floor.
Our pelvic floor has a nicelittle relaxation moment and
then, just like the waves of anocean, it goes back the other
way, like a tide going in andout.
So we exhale, the pelvic floorrises up, pulls back up.
So in the guide, too, you'regonna see a lot of emphasis on
breathing, which, again, is kindof what you're talking about,
(12:16):
like that slower morning stuff,so like bending over at your
counter.
Breath is like the laziestthing, so it will go to the area
of ease.
So in pregnant moms, we havestretched out bellies or we will
start chest breathing, whichalso, though, makes us more
anxious and stressed.
So we want that breath toreally pull into areas that it
(12:37):
doesn't wanna go, like our backor the sides of our rib cage,
like pregnant moms often willhave, like those achy ribs.
So that's a huge key, obviously,keeping mobility and strength
in our mid-back.
This is an area that I think islike severely underlooked in
this population.
Our mid-back, or our thoracicspine, has so many vital
(12:58):
functions.
Our parasympathetic nervoussystem lives here, so that
creates that like calm orrelaxation or restful feeling in
our body.
Whenever we do reels onInstagram about sleep, it's like
such a hit, here's like a hit.
If you work out, move this area,it's sleep quality.
(13:19):
And then too it also innervateslike the muscles in our core.
So you know, like when you'repregnant, and you kind of just
like either let it all hang outor you feel supported.
If we keep our mid-back moving,we can feel like more supported
, we can keep our bump over ourpelvis more, instead of letting
it all kind of like hang outthere and then also our hips and
(13:43):
pelvis.
We just want this area to moveand have symmetry.
So, like when I was competingagainst that like 50 year old,
doing lunges, I'm only doingthem in one plane.
The hip is a ball and socketjoint, so we want to move it in
different planes.
So we want to move laterally,we want to rotate the hip in and
out to like circle bandexercises.
(14:03):
So we want that area to kind ofstay calm, because, too, that's
going to help us in labor anddelivery, because our pelvic
floor has to be nice and softand supple.
But if we don't do all thosedifferent motions in the hip
joint and the socket and thepelvis, it's going to create a
lot of tightness because thatarea is just then hanging on for
like dear life.
It's like, oh my God, thepelvic floor is like the best
(14:25):
helper ever.
It's like the lady at churchthat like signs up for like
every meal to bring.
Got like 10 kids and it's like,dude, just do your own job,
like you don't need to bringevery meal to church.
So the pelvic floor if we makethose hips work better, it will
like allow our pelvic floor todo what it's supposed to do.
(14:47):
And then, lastly, our ankles.
So our ankles will get reallytight in pregnancy.
But we love like feeling young,don't you?
Like having spring in your body.
Our feet need flexibility andmobility.
In pregnancy they'll typicallyrotate outward, which creates a
lot of tightness in them.
Because they're just rotatingoutward, because they're trying
(15:07):
to keep you balanced, we lose alot of balance and pregnancy.
So really keeping those guysmoving can create that like less
stiffness in the body, morespring in the body, and then
also we can absorb shock therethen.
So then that shock doesn't goto our knees, or our knees
aren't hurting, or that shockdoesn't go to our pelvic floor.
(15:27):
It's all about like movingsmoothly.
Speaker 1 (15:30):
I've never even seen ankles.
Yeah, I was going to say, asyou guys can tell, crystal's a
physical therapist.
Ok, so she is looking at likeall of this stuff.
But to break it down for yourlistener, it's like, basically,
because she's a physicaltherapist, we are able to make
sure that your body feels asbest as it can throughout
(15:51):
pregnancy and then intopostpartum.
So like that's everything thatgoes into it, but for you it's a
very simple product to use.
Speaker 2 (16:00):
Right, totally, and that's what's.
I know some of the thingsyou're saying.
I'm like yeah, yeah, yeah, yeah, yeah, cool, cool I'm not
totally sure.
But it's like the.
It's not the squats and it'snot the like bicep, it's like
she's like yeah, cool, cool,let's be strong, but let's also
make sure that, like, our ribsmove properly, because this is
what happens in pregnancy, andlet's make sure our hips move
(16:21):
properly.
And I remember pelvic floor.
There's two things that you'vesaid that through the years that
have like stuck with me is oneit's not just about making it
strong, like everyone's likeKegels.
We've got to work that muscle.
We need a strong pelvic floorand when I was doing the well
way back, it was like yourpelvic floor was an elevator and
you were like pushing out andI'm like why the H am I pushing
(16:43):
down when I should bestrengthening this muscle?
And it's like none of that.
We also need to learn how tolike relax, because you need to
relax for your baby to come outLike you don't want it to just
be Totally everybody too, likeif you walked around with your
biceps curled all day.
Speaker 3 (16:59):
What that like look a little weird, but in the public
floor, like in social media ingeneral too, right Things go
through trends.
So everybody's like do Kegels.
Then everybody's like, onlystretch your pelvic floor.
Then everybody's like only domovements that incorporate the
pelvic floor and whole bodymovements.
But we actually need all threeof those.
So, like in the guide, you'llsee relaxation of the pelvic
(17:22):
floor and contraction becausesomebody's got to hold up that
watermelon baby, and then you'llsee movements that it's
incorporated with other muscles,that it works nicely with.
Speaker 2 (17:33):
Well, and also I remember thinking and I asked
you I think we did a C sectionor we did a public floor podcast
and I was like do C sections,mom, c section moms need pelvic
floor stuff because they are notgoing to be using their public
floor to push out their baby?
And you're like that was likeokay, but you're like they still
(17:55):
have to hold up a baby for ninemonths and they still like
those muscles are working allthe freaking time.
And I was like, of course, likethat's so obvious.
Speaker 3 (18:04):
Totally.
Your body doesn't know whetherit's going to have a vaginal or
a cesarean section, so like thathas to support and to like with
C section moms, or if you had avaginal birth and have tearing
Once you affect one of thosefour cog wheels that I was
talking about.
So, like the core, once onepiece is affected, it affects
(18:24):
all the different ones.
So you're only as strong as,like your weakest link really.
So if I had a table that hasfour legs on it, if I cut one
leg in half, like, the table isnot going to work that well.
And the same thing is reallytrue with our pelvic floor and
our core Interesting.
Speaker 2 (18:41):
Yeah, oh, that's super interesting.
We are going to take a briefbreak to talk about hypno babies
.
If you are pregnant and youwant to have an unmedicated
birth, I cannot recommend hypnobabies enough.
I've done it with my first two.
I'm absolutely doing it with mythird.
It's twofold, so it's first it'sa labor and delivery course.
So you go through the course,you learn about how to have a
(19:03):
healthy pregnancy, you learnabout how to deliver, about what
happens in delivery, you learnabout your options.
There's so much goodinformation in there.
And then it's audio tracks thatyou practice while you're
pregnant to help you relax, tohelp you not fight the
contractions, because that'sgoing to make it hurt more, but
instead just let thecontractions roll over you.
If you're into meditation ormindfulness, this is amazing.
(19:24):
It's amazing.
I get DMs all the time tellingme how much people love hypno
babies.
I've also had people go on tohave C-sections and say that the
hypno babies help to keep themcalm.
It's just all around the best.
So hayshaylacom slash hypnobabies pod.
Hey, shayla, we'll get you adiscount on the courses.
Let's get back to the show.
Another thing that has stuckwith me is the whole lateral
(19:47):
bilateral movement, because Idon't remember what it is, I
just follow the guide.
But in one trimester you wantto do the lunges and another one
you need to do the squats.
Speaker 3 (19:58):
Yeah, in pregnancy we want to go from more like
dynamic movements.
So like in the beginning of thepregnancy guide you'll see
stuff that's even like mountainclimbers or like really deep
lunges.
But then, as you progressthrough pregnancy, we want to
get more to symmetricalmovements, because our joints
and stuff just can't take thatmuch stress or strain on them
(20:21):
sometimes.
And again it's not like can youdo a lunch that's super deep in
the third trimester, or couldyou do mountain climbers?
Yes, but then like we reallywant to protect our body during
this time and keep our bodymoving efficiently.
So again, like we're totallyinto empowering people.
But then I think it's just likewhat can we do that moves,
(20:43):
smart, that like kind of almostlike preserves our body during
pregnancy?
Well, and that's what.
Speaker 2 (20:49):
I.
That is exactly why I love theprogram, because I mean that
there's so much thought that'sgoing into all of this of like I
don't know.
I'm like a lunch is a lunch.
You're like no, no, no, we needto like change it as we go on.
And so I love that I can justblindly follow because you guys
have done all the work to makesure that it's all safe and
efficient.
So that's like my favorite part.
(21:12):
We are I guess we kind of talkedabout this but the other part
that I love about your programis that there is the pelvic
floor and the core in additionto the exercises, and I had no
idea how much the pelvic floorand exercises like were
important in pregnancy and likein the beginning I didn't even
really know.
I'm like what do you mean?
Push down, pull up likeelevators, cause I've never had
(21:34):
to work my pelvic floor beforeand so to have to do all that
was really like interesting, andso would you say like I'm super
glad that it's in the program.
Would you, as a physicaltherapist, do you think that
expecting empowered for normalpregnancy is enough, or do you
think that we need to do morepelvic floor work?
(21:55):
Well, I could kind of see asmirk Like, no, we need more.
But it's just not in the U S,it's just not a thing.
Speaker 3 (22:05):
Yeah, and honestly, in an ideal world everybody
would see a women's healthphysical therapist before and
after birth and they wouldreally be doing the program in
combination, like two.
It's like interesting Cause inthe clinic I'll often say like,
oh, this is like a me problem.
So like, like me as a physicaltherapist, if you come in with a
(22:25):
tight back or a tight pelvicfloor, I can help you release
the tissue or get it stretchedout to optimize it so that you
can access it.
But then if Shayla isn't goinghome and doing her stuff, you're
like only with me for one hour,right?
So your brain and your bodyisn't going to incorporate that
as well.
(22:45):
So you almost have to do theguide.
But I would like, we would love, and that's like we're trying
to spread more knowledge forpeople to make informed
decisions about their pregnancyand postpartum journeys.
But in other countries you dohave to go see one.
So in like France, germany,czechoslovakia, you get checked
after having a baby by aphysical therapist.
(23:06):
My friend in Germany, she hadnothing wrong that she thought
was wrong with her, so it wasn'tlike she was like peeing her
pants or having problems havingsex with her husband, but she
was in physical therapy orpelvic therapy for a year
because she did have pelvicfloor issues that the therapist,
like, assessed and was like, oh, you should be coming in until
(23:27):
we fix this and that was like awhole year long process.
So we always love sendingpeople to PT but you still have
to do it yourself.
Like in the clinic.
People want me to fix them allthe time, but sometimes it's
like a Shayla or a you problem,like you have to put in the work
.
There's no way around thatpiece of it.
(23:47):
You could pay me as much moneyas you want coming into the
clinic, but you, your body, yourmovement, like I can't do that
for you.
So that's where they do makelike such a nice coupling.
Speaker 2 (23:58):
Yeah, the physical, I , I it's.
I went to physical therapyafter my first second and it was
hard to do the exercises athome because there was this
little and like repetitive, andI was like yeah, you're doing
them, though, because they're inthe guide.
Speaker 3 (24:18):
Honestly, most of the stuff that I give to patients,
it's the exact same stuff in theguide.
Oh, okay.
Speaker 2 (24:24):
Yeah.
Speaker 3 (24:26):
Honestly, it's like the same stuff over and over.
But it is interesting that youcould have done, but yeah it's
hard to do that stuff, though itis.
Speaker 2 (24:34):
but it's also interesting that the U?
S is just kind of like like mysix week postpartum with my
first was virtual.
What the fuck?
Seriously.
It was just she's like so howare things going?
How are you feeling?
Oh good, all right, great, Likebye.
Speaker 3 (24:52):
Have a great day.
Speaker 2 (24:53):
That was my midwife and that was that, like, that
was that I had nothing else thatI did with her.
I was like, all right, wellcool, I guess I'm good.
Birth control, what, like what.
So it's just, it's just sointeresting, like what you're
saying with the Germany, or likeyou guys share all the time.
Just because you pee your pants, just because everyone pees
(25:13):
their pants and you think it'snormal, doesn't mean that it's
what's supposed to happen.
Speaker 3 (25:18):
Yeah, and it's really so sad though if you think
about it, it like makes me madand sad at the same time but
like the problems that we havein pregnancy and postpartum,
that's just the start.
You know so.
As we age, our muscleseverywhere become weaker and the
problems become amplified.
So if people actually peethemselves during pregnancy,
(25:42):
you're 15 times more likely topee yourself like down the road.
You know so.
As we age, you know so.
Let's say you were pregnant andyou just piddled a little bit
in your underwear, like when youmoved or coughed or laughed or
sneezed, you're way more likelyto pee your pants down the road
than your counterpart thatdidn't do that during pregnancy.
(26:04):
So it's just like, or prolapseLike.
I have so many women that arelike in their 60s and they're
literally debilitated, like theycan't leave their house, and
one out of 10 women will havethat surgery in their lifetime.
So it's not like a rare stat,but it's like one out of 10 of
us will have surgery forprolapse, but there's a lot that
(26:24):
we could be doing for it whenI'm talking about regulating
pressure or working on the corestuff, when we're younger and
more able to work on it, orduring this pivotal time.
What is prolapse?
So prolapse is when either yourbladder, your uterus or your
rectum falls into the vaginalwall so it can create a host of
(26:45):
symptoms.
It can be like painful, hard tohard to initiate urine.
You could leak a ton of urine,like unexpectedly.
So that's where I'm sayingpeople don't leave their house
because they could just likeempty their bladder on the floor
at church.
They can have pain with sex,like they can have problems
pooping.
It's very debilitating and socommon and something that could
(27:11):
really be reduced if not avoided.
Wow.
Speaker 2 (27:14):
All right.
Well, that's good to know,that's I mean.
There you go.
There's the why, there's themotivation to either get to
physical therapy or start thisprogram, because that's I mean,
that's with all things right.
Start early, when it's easierand the benefits compound.
Okay.
So, going back to the workoutsI so in this pregnancy I was
(27:38):
like I found out when I was likefour weeks pregnant or
something like I did the earlytest.
I got like barely aligned.
I knew right away and I waslike, okay, game on, I need to
start working out before I feellike dog poop.
And so I started just workingout as much as I could because I
knew it was coming.
And then when it came, I waslike, oh so what tips do you
(28:03):
guys have for working out in thefirst trimester, when you are
just feel like trash?
Speaker 3 (28:10):
So, honestly, that is a really hard time.
I think, too, women need tochange their mindset a little
bit when it comes to exercise.
Like before, you know like youhad to get your workouts in and
when you start feeling bad, doany movement that like helps
support your body.
In the programming we have yoga, so like maybe doing yoga
(28:35):
instead of strength, or maybegoing for a walk outside, and
again, it's almost like start itand then see how you feel.
So you could like start movingand if it makes you feel better,
do like a little bit more of it.
And the first trimester I'llreally tell people to try to
time it out.
So you might be like a normallylike a mid-afternoon exercise
(28:58):
or a morning exercise.
Well, if you don't feel well inthe morning until like three,
you might have to do it like cutyour work day a little bit
short and then work out rightbefore you like go home to your
other kids or something likethat.
So like maybe adjusting thetime and then to realizing that
maybe your body just needs rest.
(29:18):
You know some people don't getthat sick and some people really
do, and so not forcing thisidea like in your head that like
oh my gosh, I know all thesebenefits to working out during
pregnancy, but maybe my bodylike needs to chill and dude
once I hit the golden trimesterand I know some people never do.
But, like, once I hit thegolden trimester, like then I
(29:41):
can like really move my bodybetter.
But giving yourself grace, likethat's a really hard time and
just changing the mindset aboutwhat you need to do versus what
you're capable of doing.
Speaker 2 (29:55):
I love that and I think getting rid of the
comparison too, because if yousee, if I see you working on and
I know you're in your firsttrimester and I'm like I can't
get off the couch or just likewhatever, I think giving
yourself grace is really goodand I love the idea of just like
start and if you feel better,keep going, and if you don't,
you just walked around the block.
(30:15):
Good job, Congratulations.
I remember something time youlike, let's go to the gym, I
think you'll feel better.
And I was there and I was justlike laying on the floor and I
was like not feeling better.
This is not the way.
Speaker 3 (30:27):
Please don't do this again.
Speaker 2 (30:31):
I love that.
That's the advice.
We talked about this a littlebit, but what I mean?
You both have three kids.
You obviously have beenpregnant three times.
What advice do you have forworking out with children?
Speaker 1 (30:48):
Yeah, I think that the most important thing is to
get your mind right.
A lot of us were used to beingable to go to the gym for an
hour, having a really toughworkout, sweating so hard, like
having that type of experience.
And this is a time where, likewe said before, if you can get
(31:09):
15 minutes in because your babywoke up and no one else is at
home and you have to stop and gohelp your baby like that's
gonna happen and it's soimportant to like give yourself
credit for what you did.
We've helped a lot of womenwith that because, like they
would feel so bad they didn'tfinish their workout.
Inside of our app.
It actually like celebrates youfor whatever you do accomplish,
(31:32):
because we truly believe that.
So just know that it is areally hard time in life to get
your full workout in, butwhatever you do is better than
nothing.
So I think that that's, firstand foremost, once your baby's a
little bit older or if you arepregnant.
I think it's really about timemanagement.
So it's like when is this gonnawork into your life?
(31:55):
When is it gonna be best putinto your life?
How can you plan and, if youhave a partner, work with them
so that you can get the workoutsin.
When I was pregnant all threepregnancies I was a nurse for my
job and so often doing weekendworkouts just did work better.
I was able to because I had togo stand on my feet for 12 hours
(32:15):
.
Speaker 3 (32:15):
Like that was already a lot.
Speaker 1 (32:17):
So I would work out on the weekend and Drew just
knew that and he was on kid dutyand it was just that was the
best way for me to get theworkouts in.
So, really, whatever scheduleyou have, try to work with it.
I always tell people like itmight be different in this
season than it used to be, Likeyou might have to work out in
(32:38):
the morning and you're not usedto that.
Like you'll just have to figureit out, be flexible, be fluid.
Don't I don't know just havethe mindset of like you can do
this, you can fit it in.
We just have to figure out howand what works best for you.
And then, like we said, wereally believe that every person
should know why they're workingout.
(32:58):
So like, why is it important toyou?
Like a lot of us, our kids giveus a great reason, Like I
already think about.
Like, as I age, I want to beable to play with them, I want
to be able to run around.
You know, we see thegrandparents that our kids have.
A few of them are very mobileand they can do everything and
(33:19):
some aren't.
And like that starts now, Like,if you're taking care of your
body, it's gonna pay dividends.
So we really think, like figureout why you're working out.
For me too, I've been tellingpeople for 10 years it's about
my mental health.
Like of course I love thephysical benefits.
Mentally, it really helps me tocontrol my stress, to control
(33:42):
like I was more anxious when mykids were smaller.
It really helps that, Likethere are so many benefits and
if you can get yourself in apattern where you're regularly
exercising, that's when you canreally feel those.
So like give it a chance.
We know it's hard to start, butgive it a chance.
And then usually people arelike, oh my gosh, why haven't I
(34:05):
been doing this?
Because you just you're gonnabe dripping in those benefits.
Speaker 2 (34:08):
All right, we're gonna take a brief break to talk
about non-toxic mattresses.
Did you know that was the thing?
I went down the non-toxicmattress rabbit hole, which is a
gnarly place to be.
I found flush beds, and I am amega fan.
I have had this since 2020,.
I bought a second one for thespare room.
They're very comfortable, butit's adjustable.
They never get returned becausethey're like oh, it's too firm,
(34:31):
we can make it a little softerbecause it comes in layers and,
depending on how you order, thelayers makes it softer or harder
, and it's non-toxic.
So if your babies are sleepingon your bed with you, like mine,
do I feel real good aboutsleeping on this mattress, so I
am a super fan.
I do not have a discount codefor them, but they are always
running sales.
So if you go to hayshaylacomslash plushbeds, pod, pod, you
(34:55):
will find it and it is magical.
Let's get back to the show, onething that I love that you guys
share.
Now that your kids are older,you're like hey, mom, I see you
with, like, the kids that arethree and under.
That's not the case for meanymore.
It does get easier.
It is a phase it is and like.
So you guys are kind of talkingto us who are in the think of
(35:16):
it, like, okay, I see you, youwant it to be how it used to be.
I'm gonna tell you it's notgonna be like that.
Once you accept that you'restill kind of in the think of it
, trying to get this workout inwith these little babies, it
will get easier.
And when I see those posts fromyou guys, I'm like okay, okay.
Like it's hard now I see you, Ihear you, but you're telling me
(35:38):
that as my kids get older andmore independent, like I can
start to get that back and thatmight be five more years for me.
I don't know, but it's, and Itold that to Seth.
I was like in our forties canwe be like gym rats?
And he was like yeah.
I was like cool.
But it's really helpful whenyou share that because you know
(35:59):
the struggles of doing it hereand you can be like, yes, that
was a phase, it was verydifficult.
Whatever you got in is great,and now that things are a little
bit more schedule-wise andwe're not dealing with babies
waking up from naps, like it's alittle bit easier to do, and so
that's always helpful for me tosee.
Yeah, that's what I was gonnasay about that.
(36:22):
Yeah, I think that the programis set up for it and I think,
yeah, I just I'm just a superfan over here.
But also the program haschanged a lot.
And this is something that Iwonder while I'm working out,
because I got the PDF and Iactually had the book where I
(36:42):
got to like open up my book, domy workouts from what it was
like laid out, and it took a lotlonger, like the workouts were
a lot longer and they were.
It was just different.
And so I want to know, like howthis has evolved into the app
and like what kind of like thepause button or different things
.
Like how come we're not usingthe book anymore?
Speaker 1 (37:03):
Yeah, I mean, the book is what we started with,
because it was crystal night didthis business together from the
start.
We put our own money in.
We were not willing to liketake a note out on the house and
we that was what we had moneyfor and we knew it we kind of
wanted to prove that we couldget women to buy in and do this.
So when we were able toestablish that and help
(37:26):
thousands of women we knew ourcustomer has always told us
basically our next step so, likethey would, we made the
pregnancy guide and they werelike we need a postpartum guide,
and so we made that.
And then obviously we heard somany women say we want to app,
we want to app, like we kepthearing it.
But we kind of waited till wecould afford it and we could do
it really well.
(37:46):
And and so we went down thatroad.
It took a year to develop it Ican't even imagine but made it
into an app and the usability,so like it's so much easier to
use because the model is doingthe exercise that you need to do
, so you just get to look at herand copy her, and so that's
really great.
Obviously, we heard from womenthat some of the workouts were
(38:09):
really long.
Something that you guys mightnot know about crystal is she is
a very fast worker out there.
I think, when she was like,she's like what, Amy?
What, what do you mean?
It took you 40 minutes.
I'm like, it took me 40 minutes.
I am telling you 40 minutes.
Speaker 2 (38:24):
I feel like this fast , it would take me like an hour
or more.
Speaker 1 (38:28):
So she is like a very fast, very efficient worker
outer and I have to remind herI'm like crystal, not everyone
can go as fast as you like.
I promise you they can.
So we took that intoconsideration.
We're like, okay, they needshorter workouts, like they want
to leave feeling accomplished.
If they can finish this 30minute workout, it's almost
better for her mindset.
So we took that into account.
(38:50):
Crystal is a physical therapist.
She's constantly going tocourses.
She's constantly learning more.
Like that's huge for her.
So she'll go learn somethingand then we'll go back and and
put it into our programs.
So like we're constantlyevolving.
It's something that we take veryseriously to be like we want to
make this the best it couldpossibly be, and so, like, is it
(39:11):
always fun to go in and makechanges?
No, but we do it because wethink it's for the good of the
women that are taking it.
And then, of course, we werehearing other things, like
people really wanted prenatalyoga.
I mean, who doesn't love a goodprenatal yoga?
So we did that.
And then, and then people werelike, wait, what about
postpartum yoga?
So then we did postpartum yoga,so we really connect with our
(39:34):
customers, we understand themand we listen to them.
So when we hear somethingenough, like the pause button,
for example, we're going to putit in for you.
Like we're going to work on it.
We can't do it tomorrow, but weput priorities in with our app
developer and then we get thoseout.
So it just continues to evolveand it makes us so proud as
(39:57):
owners.
It's a cool part about havingan app is that you can
constantly improve it.
Speaker 2 (40:01):
For you Totally.
That's what I was just thinking.
The book, once it's printed,you're like well, we learned
something new, but we have.
Speaker 1 (40:07):
Go to page 56.
Speaker 2 (40:09):
Yeah, but you've already got him printed.
It's like what are we going todo?
But the app, you can just plugit in and like, yeah, that's,
that's awesome, that's so cooland I love that.
I love that it's been guided bylike you're behind the people.
Instead of trying to likepredict what they want, you're
like no, we've gotten thisfeedback, let's incorporate it.
That's amazing.
Speaker 1 (40:29):
Yeah, we love our customers.
They are vocal.
Speaker 2 (40:32):
They will tell us, and like it's our job to listen
Totally Well, and the other partthat I like is some.
I was on like a kick run, likeno, I want a good sweaty, hour
long workout.
And so instead of because now Ido each circuit two times
through and so even if it's notin five minutes, I still just
pause it and finish my twocircuits but I was like I'm
(40:54):
doing three circuits and I'mdoing them hard and I would do
extra weight and I would dothree circuits and I would pause
it and I'd go back or I'd dowhatever.
And then my workouts were muchlonger.
But I was like this is what Iwant.
Or I'd be like I would do acrystal workout and I'm like,
all right, kids are sleeping, Igot it, and I would just like
power through this and just goas fast as I can.
I'd be like skip circuit I'vealready gone through twice and
you can like adjust it as you'refeeling that day, which is nice
(41:18):
and and that's.
I feel like some people are like, well, I am already a gym rat,
I don't need this like thing.
Is it going to be strong enoughfor?
Is it going to be hard enough?
It's like, yeah, use moreweights or other people.
Yeah Well, I'm not working out.
Is this going to work for me?
Don't use any weights.
Do the, do the modifications.
Yeah, it's literally foreveryone.
Speaker 3 (41:37):
Yeah, if Shaila can do it and pound those weights in
.
And we have Olympic athletesand we have moms that haven't
worked out before, like theyfeel so good once they start
using it.
It's like I think exercise alot of times, like always, like
that Monday mindset, Like it'shard to start but it's easy in
the app.
You just do it.
Speaker 2 (41:58):
Yeah.
Well, then I also want to talkabout the app a little bit,
because this, when it was comingout, I was like what is the app
going to be?
I loved my book.
I really, I really loved mybook because I was off my
electronic, it was sitting infront of me, it was great.
So I was like, okay, this app,do we have a 45 minute, whatever
?
And so do you want to kind ofexplain the layout?
Or do you want me to explainthe layout of the app?
(42:18):
I'll do it.
The right, yeah.
So there's, there's threesections to it.
It's the pelvic floor, Like Isaid before, the circuit and
then the core at the end, and soyou start it and it's three
exercises in each one.
Right, you go, you go, you go.
Speaker 3 (42:34):
Okay, I mean, I do it every day, but the main
component in the app is thestrength, and so within the
strength there's pregnancystrength and then postpartum.
Postpartum strength looksdifferent for a vaginal birth
versus a C section, so there'stwo different strength programs
for those.
And then after what Amy alludedto earlier is she's doing the
elevated and empowered guide.
(42:55):
So that is like once you'vegraduated from the postpartum,
then you do it.
So in the pregnancy andpostpartum you get hit with that
Like what we're talking about,like we want your core to stay
well.
Part of that is flexibility inyour pelvic floor and it's
really like a lot of breathingstuff in there too.
So we do that in the beginningand it's a nice little like warm
(43:15):
up to your exercise.
Then, boom, you get hit, likewith those circuits, and so then
those are five minute circuitsthat you run through.
So it's kind of nice becauseyou can predict how long the
workout will take you.
It's anywhere from like 30 to 35minutes in the elevated and
empowered guide there's like alike a midsection, if you will,
(43:36):
where it's like heavierresistance training and then you
go back into the circuit andthen into the core.
So that's the strength stuff.
There's other programs insidethe guide.
So, like Amy said, we've addeda lot like the core, like women
want to work on their core afterhaving kids.
There's a C-section and avaginal core program in there
(43:57):
and those are videos that youjust follow along and do it and
it's like crazy the results youcan get if that's what you want
to focus on.
And then again, like the yoga,those are just videos where we
have like really great yogainstructors running you through
what you should be doing.
And then two we haven'tmentioned but the running
section.
So in the running section thereis just like weightlifting and
(44:21):
postpartum.
There should be a certainprogression that we bring stuff
back with running.
Most women will get that likesix week green light and then
they just hit the pavement andthen they want to run there like
five miles that they did before.
But then clinically, you guys,I've seen people that like get
injured and stay injured foryears, like one of my best
(44:41):
friends and patients in theclinic is on her third knee
surgery because she went gung-hocrazy after having kids wanting
to get back in shape and it'slike I feel horrible that that's
like her experience, but it'sjust been such a slow go and I
think a lot of that could beavoided if we slowly step back
into things.
So the running program isreally cool.
(45:02):
It literally tests.
It will be like it's kind oflike a physical therapy session,
to be honest.
It will test muscle strength orlike foot mobility.
Amy's like why are you makingme like spread my feet in these
videos?
or lift my toe, but all of thatstuff is so important to like
being able to run and a lot ofit.
We have problems withpostpartum, so that has like it
(45:25):
basically tests you out and thenit gives you your
individualized exercise program,because Shayla's body or my
body or Amy's body are going tolook so different after
pregnancy.
I've actually used it a lot tooon my patients that have pelvic
floor issues.
I'm like let's just run youthrough this test and it gives
you like those exercises that aPT would give you for your body.
So there's the running programand then they all.
(45:47):
We also have like a return torunning where it's like me and
Amy coaching you through thatfirst 12 weeks of what you
should be doing running.
And again, that's a program sothat you don't get injured.
It's like done verysystematically so that your
speed increases, your distanceincreases and then you can go
out and do whatever crazymarathons or triathlons or
(46:10):
whatever.
But it's just such a nicesystem to get you back to
running safely.
Speaker 2 (46:16):
I love that.
Okay.
So the programs are pregnancy,which you have first, second and
third try.
You've got postpartum, vaginal,postpartum, c section.
You have pregnancy yoga,postpartum yoga, the core
program, the 12 week which Iloved, by the way.
Then you have the runningprogram.
(46:36):
Is that all of them, okay?
And specifically in thepregnancy and postpartum, I just
want to explain how it's laidout.
So, basically, there's fiveminute circuit, so it's a timer
for five minutes, and it givesyou three workouts.
And you see, let's just sayit's squats.
So you see one of you lovelyladies doing squats and then
(46:58):
you're like okay, it says to do12 squats, done 12 squats.
Then you press the next buttonand then it tells you now you're
going to do lunges.
So you see the person doinglunges.
You do 12 lunges on one side,then 12 lunges on the other side
, then the next one is whatever.
Mountain climbers.
Yeah, yeah so then you do theRDLs.
You do 12 RDLs, then you gonext and it goes back to the
(47:18):
squats.
So you do the squats, thelunges, the lunges, the RDLs,
and then usually your fiveminutes is up.
Or if you're going for three,you go again, like me, or you're
finished, whatever.
Then you go to the next circuitand it's a five minute circuit
and you have those next threeworkouts and you press next, or
you press pause or whatever, andso it's all timed out so that
(47:39):
you don't have a variableworkout of like maybe this might
take me two hours, Maybe thismight take if you don't have to
pause, If you don't have topause.
But that's that I think.
I just wanted to explain, likethe programs that you had,
because there's a lot to offer,and also what it actually looks
like.
So it's just a looped personsquatting and then if you're
(47:59):
like wait, I've never done asquat before there's a little
info button that you can pressand it's like okay, here's how
you're going to do your squat.
And if you have DR I never saythat how do you say it?
Speaker 3 (48:14):
The diastasis recti yeah.
Speaker 2 (48:16):
Here's your modification and so it's just.
It's, it's so simple to use andit's yeah, I just really like
that.
There's the visual, but it'sjust a loop, so it's not like oh
, I had to go get water.
Now I skipped three of theexercises.
What do I?
There's pause, there's the next, there's oh, back, whatever.
It's just very I love it.
(48:38):
So thank you for doing that.
Speaker 3 (48:41):
Well, we love you, thank you for moving your body.
Speaker 2 (48:45):
Yes, and then, other than like the workouts and
everything that's included inthe app, does expecting and
powered offered anything else?
Speaker 1 (48:57):
Yeah.
So I mean, obviously ourfavorite resource we have is the
app like that's the one weabsolutely recommend.
But we have made a couple otherresources for people.
We have a labor and deliverycourse that prepares you.
It goes through everything frombody wise like Crystal has a
bunch of physical therapy thingsin there, like the positions
(49:18):
you could be in to move, moveyour labor along.
But also mindset like mindsetso important what your partner
could do, like it's a.
It's a great resource.
So if you want to know moreabout labor and delivery, that's
a great course.
We also made a C-sectionrecovery course.
So a C-section is a abdominalsurgery, a major surgery, and we
(49:40):
just feel like women don't getenough information after it.
So many of my friends have beenlike they.
They literally just like sendyou home.
So Crystal has had threeC-sections and has become really
passionate in helping womenrecover from cesarean sections.
So that course will take youthrough everything you need to
know about having a good andsmooth recovery.
(50:01):
So those are our other two, twothings that we offer, would
that?
Speaker 2 (50:06):
be something.
Obviously, if I know I'm havinga C-section, I can do it during
pregnancy and then, if I haveone.
Speaker 1 (50:15):
Yeah, you could absolutely take it ahead of time
If you knew that you were goingto have a scheduled C-section.
What we know is that a lot ofpeople don't know that they're
going to have a C-section.
So you know when you get homefrom the hospital.
It's it's a very easy course toto put up on your laptop and
run through.
So if you get home and you feellike you don't know what you're
(50:38):
doing, yeah it would be a greatresource.
For you.
Speaker 2 (50:41):
You also have.
Do you still have the C-section?
Speaker 1 (50:44):
kit.
Yeah, we have the C-section kit, which it is everything that
you need at home to recover andinstructions to do so, so it's
just a really nice resource,yeah, like massaging out your
scar.
Speaker 2 (51:00):
Yeah, oh, that's just cute.
I feel like that would be sopainful.
Speaker 1 (51:06):
But things that are important right, yes, things
that are important and thatpeople don't know about.
And we see, like we see all thetime on Instagram, like no one
ever told me Basically, likewe're trying to be the people
that tell you like we, like wetalked about before, like
America to catch up where weshould be in healthcare, it's
(51:28):
not going to happen for womencoming in the next couple years.
It's just not.
It changes very slow.
It's not headed in a greatdirection.
So we really take it uponourselves like we need to get
women this education and we needto try to help less people feel
like they had no idea what wascoming.
Like we want to tell youeverything that's coming and how
to handle it.
I love it.
Speaker 2 (51:49):
I love it.
You guys are like the angels ofkeeping your body good during a
vagina Magina angels.
Oh my gosh, what is that?
How you?
One time you're like, yeah,what do you say?
Like you have to do exams, andyou're like I can have a
sandwich on one hand and my handvagina doesn't bother me.
(52:10):
I was just like you are aspecial breed.
Speaker 3 (52:14):
The crazy thing is, I never even was interested in
this field but, I did take acourse and I just learned all of
this stuff that we teach peopleand it made me so sad Like so
now I'm interested but, at thetime I was like, oh, I don't
want to do that to people.
And, like I said, it's just amuscle, it's a body part Totally
.
It's actually no big deal.
(52:34):
So, sandwich in hand, here wego.
Speaker 2 (52:36):
Well, I'm so glad that you were intrigued a little
bit to help people.
All right, awesome, Thank youguys.
So so, so much for taking thetime and chatting about all of
this with me.
Like I said, I think that thewhy is what's going to get
people motivated to do it and tokeep doing it, and it just
(52:57):
compounds their whole life.
Speaker 3 (52:59):
like you said, to help them start now and help
them when they're older and ifanybody is interested to, Shayla
has a code which is hey Shaylafor 20% off a yearly app
subscription.
Speaker 2 (53:13):
Yes, I know, and the app is so freaking affordable,
I'm like I don't need a gymmembership, I'm just going to
get this app and I'm going tojust save myself so much time
and heartache and money.
So that's right, thank you Allright.
All right, thank you guys.
Thank you All right.
Thank you guys, so much forlistening.
(53:34):
If you enjoyed it, please sharewith somebody you think would
love, and I would be so honoredif you would subscribe to the
podcast and leave a comment andrating below so I can know what
you guys are digging, what youwant more of.
Just connect with you a littlebetter.
Thank you so much for listeningand I'll see you next time.
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