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Exercise in pregnancy has been shown to confer benefits to both the pregnant mother and her fetus.  For the mother many common complaints of pregnancy, including fatigue, varicose veins and limb swelling are reduced in women who exercise.  Additionally, active women experience less insomnia, stress, anxiety and depression.  Weight-bearing exercise throughout pregnancy may reduce the length of labour and decrease delivery complications.  Women who exercise through their pregnancy are more likely to continue exercising after delivery.

Exercise in pregnancy reduces your risk of developing gestational diabetes, controls weight gain in pregnancy and has a protective effect in general on coronary heart disease, osteoporosis and high blood pressure.  It also reduces the risk of colon cancer and breast cancer.

In light of these benefits, the American College of Obstetricians and Gynaecologists as well as the Royal College of Obstetricians and Gynaecologists (U.K) suggest that:

  • All women should be encouraged to participate in aerobic and strength conditioning exercise as part of a healthy lifestyle during pregnancy.
  • Reasonable goals of aerobic conditioning in pregnancy should be to maintain a good fitness level throughout pregnancy without trying to reach peak fitness levels or train for athletic competition.
  • Women should choose activities that will minimise the risk of loss of balance and fetal trauma.
  • Women should be advised that adverse pregnancy or neonatal outcomes are not increased for exercising women.
  • Initiation of pelvic floor exercises in the immediate post partum period may reduce the risk of future urinary incontinence.
  • Women should be advised that moderate exercise does not affect the quantity or composition of breast milk or impact on fetal growth.

There are some medical conditions and pregnancy related conditions with which exercise is not recommended or requires special care. An evaluation of each individual will be done before the signing up process.

Our CrossFit IslandFit Moms (CFIF-M) is designed for pregnant and post partum women.  We offer CrossFit workouts, scaled for all three trimesters and post-partum women.  Whether you already do CrossFit workouts, or want to start, we will help you on your fitness journey.

CrossFit is a strength and intensity based fitness program.  During pregnancy we concentrate on strength, mobility and keeping your body healthy, rather than the intensity.  Exercises and positions that should be avoided in pregnancy are omitted from the program and others are scaled or substitutions chosen so they can be done through the second and third trimesters.  By working out with other pregnant women and post-natal moms, there will be the opportunity to share experiences and learn from each other in the communal atmosphere that is CrossFit.  Each session will be 45mins to one hour long and divided into a warm-up, a skill learning session, your W.O.D (Workout of the Day) and a cool down.

Remember CFIF is a BYOW (bring your own water) facility so be sure to do so, as maintaining good hydration is important when exercising during pregnancy and post-natally.

For post-partum women you can begin your sessions as soon as you feel ready.  For those of you who delivered by Caesarean section, we recommend walking only until your six (6) week visit with your Obstetrician.  Working out will help you get your body back and is also good for your mental health and you will gain some extra energy needed to keep up with the baby.

Come join us at ISLANDFIT HQ on Tuesdays and Thursdays at 7:30pm.

Coach Garth

CrossFit Level 1 Trainer

A.K.A. Dr. Garth McIntyre

Obstetrician and Gynaecologist

Garth's flyer 2



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