BIRTHFIT: Top 5 Check List

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People always ask me what they should do once they find out they are expecting. Every woman’s needs are different just as every couple’s needs are different. However, there are a few things I recommend to everyone. The top five things I recommend to everyone are below:

  1. Embrace movement.This means exercise. Whether you train regularly or you’re on a current hiatus from fitness, you need to get moving now. Exercise, especially weight bearing circuit-type training can have a huge benefit on the health of your baby, the length of labor and delivery, and even your recovery from birth, whether you have natural vaginal birth or a cesarean section.


  1. Nourish your body & soul. Go to a chiropractor and get a massage regularly. You body is undergoing a lot of changes. Obviously, you can see and feel some of the changes, but many of the changes happening inside your body you cannot see or will not notice. Having a pelvis that is functioning dynamically can allow you to continue to exercise throughout your pregnancy, prevent lower back and hip aches and pains, and enhance the way your body performs during labor and delivery.


  1. Eat real food. Just because you are pregnant does not give you a free pass to eat whatever you want. There is no better time to clean up your diet than now. Stick to clean, real foods. Eat quality meats, wild-caught fish, vegetables, fruits, and nuts and really good fats. Your baby is developing food habits via you and what you do. Avoid processed sugars and fods as they inflame everything from your gut to your vaginal tissue. Women that eat clean are less likely to experience morning sickness and will have healthy tissue throughout the body. That’s a win.


  1. Find a doula.It doesn’t matter if you are using a midwife or ObGyn, the best thing a mom-to-be can do for herself and her partner is to get a doula. Search out the doula that is right for you and your partner. Someone you connect energies with and can trust. Having a great doula is like having an excellent accountant or housekeeper.


  1. Educate yourself & meet people. Embrace these 40 weeks as preparation time in becoming a parent. There are numerous childbirth educators today that make the birth preparation process fun and exciting. Childbirth education classes offer you knowledge, options, and allow you to meet other couples experiencing similar things as you and your partner. Use your new friends and resources. Ask for help when you need it. It takes a village to raise a child.


Feel free to elaborate on the above subject matters with your partner, doula, or healthcare provider. Use these as the most basic template for creating your pregnancy plan. And, if you have any questions at all, please don’t hesitate to ask us or resources in your area. You have support all around you!



Lindsey Mathews, DC




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Power Cleans (15-40lbs)


-REST 5 Min-


Deadlifts (40-75lbs)

Push Ups




Power Cleans (40-75lbs)

Ring Dips or Regular Dips

-REST 5 Min-


Deadlifts (75-105lbs)

Push Ups





Power Cleans (75-105lbs)

Ring Dips

-REST 3 Min-


Deadlifts (105-155lbs)

Push Ups