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Today Steph and Dr. Elana recap last week’s episode about misconceptions when it comes to getting back into fitness after you’ve taken time off. Steph and Elana share their current personal exercise routines. They discuss how exercise has shifted through the seasons of motherhood. They offer support and guidance so you can find a fitness groove that works for your body, increases your mental clarity, and ultimately makes you happy!
We’d like to say a special thank you to today’s podcast partner: Tessemae’s. Tessemae’s is flavor-forward, organic fresh food company that makes clean label dressings, marinades, condiments, salad kits, and single-serve pouches with uncompromised ingredients of the highest quality. Use code WHOLEMAMAS15 for 15% off your entire purchase at Tessemaes.com, now through September 30, 2019.
Elana Roumell 0:01
Listen to your body. This is not the season for peak performance. Like, it’s not the season to like really test yourselves and lose that like 1% more body fat. It’s really about nourishing yourself getting as much sleep as possible, nourishing and nurturing your baby, you know, transitioning into a mom. That’s huge just in and of itself. There’s so many other things going on.
Welcome back to the Whole Mamas Podcast. We’re here to give you tools, resources and evidence based information so you can make the best decisions for yourself and your family. Whether you’re trying to conceive or navigating life with the toddler or a teenager, we got you covered. I’m Dr. Elana Romell, pediatric naturopathic doctor, and creator of Med School for Moms, an online resource where I teach moms how to safely be a doctor mom.
Stephanie Greunke 0:52
And I’m Stephanie Greunke, registered dietitian and program director for Whole30’s Whole Mamas Club. I’m also the co-creator of Whole30’s pregnancy program where I teach moms how to navigate the endless decisions regarding pregnancy. I’m also creating our upcoming postpartum program.
Elana Roumell 1:06
Today, Steph and I recap last week’s episode on getting back into fitness with mind pump. Steph interviewed the host of the popular podcast Mind Pump about misconceptions when it comes to getting back into fitness after you’ve taken some time off. Steph and I share with you our takeaways from her interview, along with our personal exercise routines, specifically how they changed from pre baby mode to now being busy moms. We offer support and guidance so you too can find your fitness groove that works for your body, increases your mental clarity and ultimately makes you happy.
Now before we jump into today’s episode, I’d like to thank our podcast partner Tessemae’s. Stephanie and I, we love the variety of healthy dressings marinated condiments and salad kits. All of testing these products are full of flavor and never compromise on taste. Tessemae’s is committed to meeting strict clean label requirements, as they contain only real simple ingredients that consumers can pronounce without any artificial ingredients or synthetic chemicals. Their products are also organic, Whole30 approved gluten-free, dairy-free, thickening agent free and free of added sugars by pioneering the use of dates as sweeteners. Last week, Steph shared one of her favorites is the Everything Bagel dressing, which I’ve never tried myself, so I can’t wait to try that. We love sharing with the mamas what we love so that you can learn and we can learn all together. Now my personal favorite dressing of theirs is their creamy Green Goddess. I usually stick with simple dressings like olive oil and vinegar. But it’s nice to make some changes here and there and mix things up. I love the creamy feel of the dressing, along with the mix of antioxidant rich blend of herbs. And my husband’s favorite is their new buffalo ranch. I’m pretty sure he’s a sucker for anything that contains buffalo sauce flavoring. He does not limit himself. He loves buffalo everything and so that just tends to be a staple in our house. We are so lucky we have such great healthy options to choose from. Right now Tessemae’s is offering our listeners a great deal. If you visit their website at Tessemae’s you can get 15% off your entire purchase by using WHOLEMAMAS15 code. This offer ends September 30. So don’t miss out! Go to tessemaes.com. So you could check them out and go ahead and find something that you love just as much as Steph and I do. All right now on to today’s show.
Alright, Steph, just as always, I love our nourish yourself segment. Why don’t you go ahead and tell us what you did today or maybe something coming up that you’re doing to nourish yourself?
Stephanie Greunke 3:39
Yeah, I just got a haircut, which I’m really excited about. I didn’t cut too many inches off the bottom of it. But what I did do is get my bangs back and I actually love having sighs what bangs I feel like they give my face a little bit more shape. And they help me style my hair because I am not wanting to spend more than 10 minutes if that on my hair in the morning. So if I have some bangs that I can just lightly straighten and then have some layers around my face, I feel like it looks more put together and I have been missing my being so much they grew out and it takes a while for me to make an appointment to get my hairstyle because I feel like it always takes forever and right now I’m like cramming to get this postpartum program done. So I’m trying to take time away from that. But I got it done it feels so much lighter they took off wait to they took my hair is really thick. So they took off some layers and in this San Diego heat. It feels really good. So I’m really enjoying my haircut.
Elana Roumell 4:36
Well first of all, you’re so lucky. You can’t even have bangs with my curly hair, just not even an option ever in my life. I don’t even know what things would be like so that’s so much fun.
Stephanie Greunke 4:47
Yeah, no, your hair’s I love your hair. I love the curls. I feel like we like what we don’t have. And I’m like, I would love some more ways and more volume.
Elana Roumell 4:55
Yeah, I’ve definitely come to like it over the years once I kind of figured out what products to use. But with curls, you really need products, which is what I don’t like about it. It’s like I can’t just like wash my hair, blow dry it and just go for the day that that’s like not an option. But there are definitely pros to it. So anyway, we don’t need to talk about hair. But I am very excited that you went it does feel really good to get a haircut. I think I’m like you I probably go once every six months to a year. And I know people who go like regularly and I’m like, gosh, where do you even find the time to do that? You’re lucky. That’s cool. So maybe one day we’ll go a little bit more often.
Stephanie Greunke 5:28
Yeah, no, I do like it when I walk out of there. And after they style and everything. I just feel so good. But takes a while to get ehere. Yeah. What about you? What did you do today?
Elana Roumell 5:37
Okay, so it’s not that I did today, but it’s been the last two weeks. So if you don’t mind, I’m going to cheat on this one. But it is something that’s been more of a part of my life for the last two weeks. And that is I decided to get a new car. And I don’t even think I told no, even as a friend. Oh, yeah, I know. It’s like not even something I’m excited about what you would think I’d be excited about. I think when people get new things. Everyone’s like, Oh my god, this is what I did. Even my mom called me was like, do you love your new car and I’m like, Well, kind of. So I wanted to share this because I’m not into fancy cars. I’m not into fancy clothes. It’s actually not something that excites me at all. And I was leasing a car because once I had a VV, I realized my old us like 10 plus year old 200,000 mile car was probably not the safest thing for a child anymore. So I ended up leasing a nicer car. And and I had I mean, I’ll share it, I was a Mazda CX five. I loved it, though. My lease was coming up. And I knew this baby boy’s on his way. And I did not want to be in the dealership with a new infant, trying to like figure out the new car. So I called them up and I was like, Look, I’m about like six weeks to my due date. This is when I was at the dealership, and I was like, Can I just traded my car early. They’re like, yeah, you could totally do that. So I was like, Oh, that’s great. Let’s just do it now. So it’s actually felt like more like a do then it was like an excitement. And so I just thought I was going to trade it in for the same car. But they ended up selling me on the upgraded version, which is a cx nine. So now I essentially have like seven seats in my car. I’ve got like a whole third row back seat. But the reason why I did it is because it’s so much easier to get two children in on one side, and I’m kind of elaborating on this because moms are listening. So I’m sure if you have two kids or more, you guys can all appreciate these little like luxuries in life where you’re in a parking lot. And now you don’t have to l go through one side of the car, then you have to go all the way around to the other side of the car to put the kid in. And I just started really thinking like, you know, these are like luxuries, and I don’t need it. But it does make my life easier, which is a nourishing practice. And I found myself like, kind of beating myself up like even when I drove off the lot with it. And my husband’s like, aren’t you so excited? I was like, not really like, do we really need it? You know, like, Is it really? essentially like, yes, it’s going to make my life a little bit easier. But it’s kind of wasteful, you know? And he was like, why do you do this to yourself. And so I wanted to share because I’ve been really been processing that over the two weeks. And with every day that goes by, I get in this new car. And I’m like, Elana, like, this is the nicest car you’ve ever owned in your life, like, enjoy it, like you deserve this. And I’ve really come to accept it more and more as the days have gone on. And now I like get in my car. And I’m like, I’m really excited now, you know, like, it took me some time. And I wish it didn’t take me that much time. But that’s my process. And I really feel excited about it. I feel like it’s a really safe car now with the two kids coming. And I it’s like so fancy. And I feel so fancy in it. And I’m like, you know, I really deserve it. This is really, really special to me. So I feel like it’s been nourishing me. And I think the process has also been a good experience for me to go through to finally just accept this,
Stephanie Greunke 8:56
Isn’t it so funny how we do that to ourselves, though, like we don’t let ourselves count our are we don’t let ourselves get excited because we kind of self sabotage ourselves in that way. And so I’m glad you took that time to really reflect on why am I not letting myself get excited. And now you are at a place where you can enjoy it and you realize that you deserve it. And I think once baby boy comes and you actually start needing it. And that way, it’s going to be so much easier for you to really appreciate that extra luxury.
Elana Roumell 9:22
Totally. And it’s different for everyone. Like, for me, it’s about getting new things or spending money on things. For other people, it could be a food choice, or it could be you know, going shopping, or it could be their work or, you know, it’s just different for everyone. And I think just being able to acknowledge what that is and giving yourself permission to just be and that’s okay. Don’t make yourself wrong for it or beat yourself up too too much. But just reflect on it, I think is a really powerful thing. So for me, it’s cars and fancy things.
Stephanie Greunke 9:51
Yeah. And there’s there’s another thing I just want to add to this to that I find a lot when things are going well, there are people were like things are going like everybody’s happy and healthy and work is going gray. And they almost are just waiting for the other shoe to drop. They’re like they’re not able to enjoy the times where it’s really good because they know that or they think that something is going to happen. Like I see this a lot with my my mamas who have anxiety, it’s like not being able to appreciate the present because of what can happen in the future. So I’m glad!
Elana Roumell 10:21
What a great example. Yes. And that’s like it’s like hijacking you of joy, you know, essentially Yeah, and it’s not right. That’s great. And I hope that moms can have some awareness on that, if that speaks to them.
Stephanie Greunke 10:34
Yeah. Alright, let’s get into the episode.
Elana Roumell 10:36
Cool. Okay, I’m so sorry, that was like a longer sub segment. But I guess I had a lot to say. Alright, so I love this interview, it was actually so refreshing to have males on. You know, I think we have so many female guests. And I think that’s awesome, too. So it was just kind of like a nice change up with things. So thanks for inviting them. And I also love that they were personal trainers, because my husband’s one and I love to kind of hear people’s philosophies, how they’re similar how they’re different. And I just initially somehow assumed these guys with over 40 years combined experience, we’re going to give us some advice to like work hard. And every day, it’s got to be like this sweat and just keep on pushing yourself. And I really loved that there is this great misconception, when we think of working out, I was just thrilled that they were totally on our side of just being like no be much more conservative. And their main message was really to slow down and find something that will be a sustainable workout routine. And I just love their approach because I know we both agree to that so much. I guess I’m so just curious then for you stuff like what your personal workout routine look like, before you had auto because I know you are of the mentality of like, push hard sweat hard, you know, that’s just like your drive when it comes to working out. But what it was like then, after you had your first baby, and then even with Leo, the second child, did you just really stop pushing yourself and you slow down? And just like what was your journey through that?
Stephanie Greunke 12:07
Yeah, I’m happy to share all that. Because here I am when to really want to push myself. And that’s been my history with workouts. But just speaking to your point about how, you know they have 40 years plus of combined experience. And there, there’s telling us to slow down really says something about the fact that that is the ideal way to go about it. They have worked with so many people, they are really buff they have experienced with helping people get ready for a bikini and figure and like muscle competitions, they have experience working with athletes, and they also have a lot of experience working with the everyday person. And so it is easy when you’re just starting out as a trainer or that’s all you’re seeing on social media is like the approach to push it really hard for best results. But when you’re talking to somebody who has been in the field for so long working with as many people as they have, you really start to get that that is not the most sustainable approach. So I just I really understand where they’re coming from. Because I have personal experience with that too. And I think even when we’re talking about nutrition changes, you know, in the beginning, you come out and you’re like, yeah, like client do all these things, here is my list of 100 things that you can do nutritionally to get healthy. But that’s not going to work for 99.9% of the population, you know, but starting with a one or two major rocks is a much better approach. So yeah, I think we agree on much more than we disagree. And when it comes to my personal journey, I have always been somebody to push myself even to the point of losing my cycle and getting extremely lean. And it really wasn’t until my husband deployed and I decided to go off a birth control pill and I didn’t get my period back for a really long time that I started to think well, maybe I am pushing myself too hard and my workouts. And this is because all through growing up, I loved fitness, I use it for anxiety reducing capacity, I use it for feeling good, I’ve used it to tweak my body composition for so many reasons. And what I found is that that was just digging me into this hole that took a long time to recover from. And so it took me a good two years to really get my body into a place where it was ready to conceive with Otto to get my cycle back. And the thing about that that’s really interesting is because I worked so hard for so long, it only took one cycle one period for me to get pregnant. So you know all those changes, if you’re looking to conceive, and your you’ve been noticing that you’ve been pushing yourself too hard, that work that you are accumulating will really benefit you in the long time is frustrating while you’re working through it. But it is ultimately setting yourself up for success. So now when I did conceive, one of the first science for both of my pregnancies that I was pregnant was that I was having a harder time at the gym. And my first pregnancy, this is really hard for me because, you know, my trainers knew that I could really push it and they saw me backing off in the workouts and I was getting frustrated with myself. And I just I didn’t know what was going on. And my husband was the one that was like, well, maybe you’re pregnant. Like maybe that’s why you’re having such a hard time in the gym all of a sudden. And so I just I really kind of thought through it. And I pushed my body probably harder than it wanted to be pushed even during the first trimester. And it wasn’t until like the second probably probably a third trimester that my body was like, okay, no, now you really need to slow down. So that first and second trimester, I was doing more like CrossFit style workouts. I was doing what was what’s called that wall, which is another like high intensity type of training. And then the third trimester I call Melissa Hartwig Urban, and I was like, so upset at myself. And her and I are really good friends, we’ve been friends for a really long time. And I actually asked her like, Is it okay for me to slow down like I had been so trained to push myself hard. And that was my mindset that it wasn’t until she kind of gave me the grace that like you can walk like walking is good enough. And you can slow down and only do strength training two or three times a week. And that is still good enough or don’t do it at all. And so I think you know, if it’s helpful for some people to kind of hear from somebody that has a really strong fitness background that pushed really hard that it is okay to slow down with your workouts. And a lot of this is actually one of the reasons that we decided to create that pregnancy program together was because, you know, I found myself really struggling with some things during my pregnancy. And she found herself really struggling with some things. And we decided that you know, verbal, really struggling with things we need to help put this information out there. So people can give themselves the grace that they need and find that information.
Elana Roumell 17:01
I love it. I’m so sorry to interrupt. Yeah, I just love that you had that resource, and a support structure to really reach out to because that’s really what it takes sometimes is like deep down, you knew you needed to slow down, it was almost like you needed permission from someone. And then all of a sudden, because Melissa said it, you’re able to do it. And I don’t think there’s anything wrong with that. I think innately as women, we love collaborating. We love reaching out. We love asking for advice. So if you find yourself doubting yourself, or you can’t just trust that intuition. Reach out to people you know, and or listen to this podcast again, maybe you could be reminded about it or talk to some friends. But I’m so proud of you, because I know your default is really to push.
Stephanie Greunke 17:45
Yeah, yeah, absolutely. So thank you. And, you know, just kind of continue my story because I want to take too long I am, you know, I had Otto and after he was born, my midwife actually told me something that really wasn’t helpful for me. And they wanted me to really be uber conservative with going back into fitness. And I get where their heart was at, you know, they kind of wanted me to, to spend as much time away from fitness as I could and only focus on walking. And I think that that’s definitely true, but to a certain extent, and I think my years of you know, working in the mental health world, you know, after auto, I realized that, yeah, absolutely, walking can be enough. But for somebody who you really love fitness and the fitness is a part of your identity, kind of forcing yourself to stay away from that can do more harm than helpful. And this doesn’t mean that postpartum you need to jump back into anything high intensity, but actually just spending that time getting out of your house to go to a gym to a lighter workout class or being around other people in a group fitness class can be really nourishing to your soul and your mind. And I think because they were really scared about me going back and doing fitness, I have myself back for far too long. I also was dealing with really wicked postpartum anxiety. And so leaving the house was hard for me. So I kind of shied away from fitness for the first year after having Otto, which is very unlike me, and I think that contributed to a lot of my postpartum anxiety. So, you know, I’ll kind of keep this short. Same thing with Leo, I found out that I was pregnant, mostly because I was forced to slow down during my CrossFit classes right away in the first trimester. And then after Leo, I learned from my mistakes of Otto and I jumped back into fitness a lot faster. I again, mostly stuck to walking the first six weeks, but then I started doing more lifting, and I followed the birth, that plan for postpartum training after, and that felt really good. And I’m still continuing to work out five or six days a week.
Elana Roumell 19:48
I don’t need you to rush your story. I’m so sorry. I know that we could probably take the whole episode because I’m really intrigued by it. And I appreciate you sharing how if fitness is so important to some individuals, and it’s almost like it’s their identity than it is true, they have to modify for that. And what I tell my patients is a rule of thumb and this is how I practice as well is really tune in if after your workout, you feel energized, and happier and just feeling better, then that means that workout really served you. In my experience, if you don’t mind, I’ll go ahead and share kind of how my routine changed a lot. I used to do pilates like at least three or four times a week, and I loved it that was like that was the exercise that just like made me sing, you know, like and lift me up. Like I just I finally over the years found something that I just absolutely loved better than going to the gym or lifting weights or I don’t know, I just love pilates. And it worked well for me. And I remember when I was pregnant with Viva my first trimester, I did my pilates class. And I was worn out. Like, I think that day, I needed to take like a three hour nap just to recuperate from very standard class that I used to take all the time. And I was like blown away by it. I was like, Oh my gosh, like, I see all these pregnant women doing polities I thought for sure I would be one of those women who could just continue doing my classes all throughout my pregnancy. And I think after that experience of having to nap for that three hours, I just listened to my body. And I was like, Well, clearly my body’s changing, things are changing. I’m really going to have to, you know, revisit pilates, maybe another trimester just another year, I don’t know, whatever that is, and really resort to more of walking. And so I bring that up, because I think we all have different experiences. Perhaps you know, I’m speaking to a mom now who may be listening who can do pull out is during her pregnancy. And she’s, you know, she’s lit up and she has so much energy and she actually she feels better in her body, she doesn’t have as much backache or she doesn’t have as much, you know, fatigue or whatnot, well, maybe for her, then that really works for her. In my case, it did not work for me. So it is pretty individual. However, I would say the like real push of, I think our brains thinking we should be pushing or we should be doing this. That’s where I think we can really get in trouble. And it all depends on really like your athletic performance, I think even before conception where people are and so it’s kind of hard to just say one size fits all. I think it’s honestly every pregnancy has different factors to consider every person and every individual where your athletic performance is at that point. But for me, I thought for sure I’d be able to do my workout regularly. And I just wasn’t. So what I did was I just decided to stop my pilates membership. And I just walked every day and it was so nourishing to me, I you know, extended my walks. Whereas before, maybe they were shorter, because I did my pilates. Now they were longer. I enjoyed my walk so much I loved getting outside and being in the sun and being in nature. And I was you know, listening to so many podcasts and audible just getting me ready for my first child. And then I also realized postpartum, I just didn’t have the time to go to a pilates class. Like, I thought for sure, I would just go right back into it after I felt ready. But I just felt like goodness, like, what do I do that with the baby, it’s like, I would have to hire a nanny, just to go to polities or I would have to coordinate with Anthony, when he can watch her. So I can go and I felt like the drive time and that like transition time wasn’t worth it. I just was like, I’d rather just keep on walking. This is working for me. And I feel so good. So I would just walk and I would stretch and I did a lot of yoga. Actually, during my first pregnancy, I was really gravitated to it. So that was my transition. And now I’m almost three years postpartum with Viva I’m on my second pregnancy. And I still haven’t returned to a pilates class. And I have to say I really miss it. Like mentally I’m I miss that routine that I had any friend that like goes to a politics class and like, Oh my god, I’m like, How fun you know, I’m so glad you got to go. But again, I keep on listening to myself and asking like, Okay, are you ready? Do you want to go back? And I’m like, No, my body really likes what I’m doing. And it doesn’t mean that it’s not going to be there for me at some point, because I do plan on returning. But I’m also giving myself permission to be okay with my walks and keep on tuning into my body and know that like, Is this enough? And do I feel good? And I’m like, yeah, this is perfect. It’s not just that it’s enough. It really is working for me right now. So that’s kind of my experience during pregnancy and postpartum.
Stephanie Greunke 24:33
I think what you’re speaking to is really just modifying your program to fit what is feeling good in your body. And what feels good in your mind as well. You know, you didn’t just say, okay, pilates is too much for me, I’m just going to do nothing at all, you’re like, Okay, pilates is maybe too much. And I don’t have the time for it, but I really enjoy walking. And that’s still good enough. And that still lights me up. And you know, for me, it was okay, well doing these high intensity fitness classes or CrossFit is too much for me. But doing kettlebell where like that is I can moderate the intensity a little bit more. And that feels good in my body works for me, or maybe going to that pilatess classes taking up too much of your time, but you can find a 20 minute video and do it online in your house instead. So it really does require listening to your body like you talked about and assigning an approach that is going to make sense within your context
Elana Roumell 25:27
Completely. And I agree with you, it wasn’t that just because plot is didn’t work for me, I did nothing, that wouldn’t have worked for me, because I know for myself, I don’t just walk because it’s good for my body, I walk because it’s also very important for my mental health. It’s actually one of the things that motivates my walks more than the physicality part of it. You know, I can tell anytime I’m even slightly anxious a walk completely transforms me and helps me calm down. Or if I’m just kind of feeling low that day, and I take a walk, come back, and I just feel like upbeat again and like ready for the day. So that’s just to me almost like a non negotiable, whether I’m still going to pilatess, or going to a gym or going to do some other activity is just starting the day with a walk is such a gift for me. And I know we talked a lot about that during our nurse yourself segment. I mean, I’m sure we both of us walk so many times, it’s just, it’s now just part of our day to day, it’s a habit and and that’s another big thing that you guys spoke a lot about is just what is something that’s sustainable for you. And that’s why I love walking is I could do it anywhere. I could do it anytime I could do it, if I’m traveling, I could do it. If it’s late in the day or early in the morning, it’s free. So I’m not like, you know, feeling like I’m paying for anything. And it’s just like, the nicest opportunity. And that’s what works for me. And I know, I’ll have that forever long. And I also know that things like pilatess, or maybe for you like fit wall or the high intensity, CrossFit classes will just come and go in your life when the time permits. And I think that’s a beautiful thing. There’s nothing wrong with that.
Stephanie Greunke 27:05
Yeah. And we talked about that a lot in the podcast to have, like, you know, looking at your season of life, and is that high intensity reasonable for you right now. I mean, when you’re pregnant, it may not be reasonable, because a you just physically can’t it’s too much. Or maybe it causes more prolapse, or it really hurts your core pelvic floor in some way or you know, maybe postpartum it’s the same for you too. And I think what I really appreciate that I talked about a lot by hearing it from three guys who you know, they could go the other route and talk about like going hard postpartum to get your body back or something silly like that. They’re saying, you know, actually high intensity interval training isn’t a great option for a lot of moms, especially postpartum because you already have accumulated so many stressors in your life with the sleep deprivation and the relationship challenges and the work challenges or financial challenges or you know, your body is just healing and that is a huge physical stress. So I loved that we had that conversation about really considering whether or not high intensity interval training is appropriate for your season. It may be or it may not be in the case of brand new spanking postpartum moms, it oftentimes isn’t.
Unknown Speaker 28:26
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Elana Roumell 29:36
I think we’ve already agreed, right? We don’t want to push ourselves. But I really want to break it down to like why, like why slowing down and not pushing yourself during pregnancy and postpartum is actually very important. And I believe it was Justin, who was one of the guys who interviewed who spoke about the principle of adaptation versus recovery. And most people are going too fast, too hard too soon, it’s almost more damage to the body than it is good. So I wanted to kind of talk to you a little bit about this, because I know you’re so into exercise and the physiology behind it. But I also know you’re very, very passionate about mental health. And so I’m just curious from your point of view, how pushing too hard could be a recipe for not only the physical injury, but also just postpartum mental health instability. And just pushing too hard can really affect moms in many ways. Can you just give us some like concrete examples?
Stephanie Greunke 30:30
Yeah, so one of them that I just already spoke to was that stress bucket being that your body’s already really depleted postpartum, even if you consider yourself as somebody who had a perfect home birth, and you have all the support in the world, there’s just a lot of physical and emotional healing that needs to take place. And the fact of the matter is that many of us don’t identify with having an easy pregnancy, labor or delivery. Like usually, there’s one piece of that that’s harder than others for you, or maybe all of its really hard. So, you know, asking your yourself Do you really need that additional stress, you know, high intensity interval training is a stress, and that is going to impact our overall stress hormones, how much cortisol we are shuttling throughout our body is going to impact our reproductive hormones, which already are trying to figure themselves out in the postpartum period. And then it’s going to impact our healing, if we are sending a message to our muscles and throughout our body that muscles are breaking down, and we need to heal and repair there, we’re going to take away from the fact that we need to heal tissues and other structures of our body elsewhere. So you know, this is very clear, if you are somebody that is recovering from a pelvic floor issue, if you are recovering from a C section, if you tore during delivery, it’s just going to add to your recovery time. And it’s going to also cause a lot more pain and frustration since you’re limited in ability. So we’re more likely to get injured if we’re going to harder to fast, we are not using our correct form. So you know, if you’re in pain, or if you’re just really tired, the chances that you’re going to complete that exercise in the right alignment is just not there, you’re probably going to be hunched over, you’re probably going to be looser and form, you’re not going to be using your core like you need to because you have a pelvic floor and core issue or just because you’re tired and you’re recovering from a huge developmental period in your life. So again, we don’t want to push our adrenal more than we need to, we’re already mentally exhausted, and we don’t want to deplete our bodies more than they already are.
Elana Roumell 32:40
I love that I wish that can be like whispered in every pregnant woman’s and postpartum moments here.
Stephanie Greunke 32:46
And you know, the mental health piece like if we are if we’re feeling depleted already in the postpartum, and then we add this additional stressor, which we totally have control over. I think that’s something important too, is like, we don’t always have control over how our baby sleeps, or how our labor and delivery was. But we do have a choice of how hard we push ourselves in our workouts. And so when you feel like you’re depleted, everything else in your life is harder. And if you’re waking up early to get this high intensity interval training in that again, that’s another that’s like a triple threat. And that’s going to impact your body, your recovery, your sleep and your circadian rhythm.
Elana Roumell 33:23
I can’t agree with you more. And I think it’s interesting, even when my patients come in, and they’re pregnant, I see they’re doing CrossFit, you know, maybe five times a week. On my treatment plan, I literally write down like, I need you to actually modify this. And they’re like, really, I figured you would be excited about that. And like, no, let’s have this conversation, you know, and I think it’s just, it’s a, it’s a challenging thing for some women. And for others. It’s like, Oh, my God, really, this is great. Thanks for giving me permission to just slow down. And so I think the biggest takeaway from our episode today is just giving people permission, letting moms know listen to your body, this is my not the season for peak performance. It’s not the season to really test yourselves and lose that like 1% more body fat, just you know, it’s really about nourishing yourself getting as much sleep as possible, nourishing and nurturing your baby, you know, transitioning into a mom. That’s huge. Just in and of itself. There’s so many other things going on. And stressors, like you said, so why then choose this extra added stressor in your life when we can control it?
Stephanie Greunke 34:30
Yeah, absolutely. And like you’re talking about your client coming in showing that she did CrossFit five times a week. I mean, it’s great that you’re proud of yourself for working out. And I think it is really important that we are getting some kind of movement in our, in our daily week or another week, like five times a week is great if you want to get some kind of movement in. But I think it’s that difference between doing it and being proud of yourself from doing it to wearing it as a badge of honor. Like, look how hard I pushed myself or everybody. So see how early I’m getting up so that I can push myself so hard. That is the difference. So yes, absolutely. Be proud, but do it smart.
Elana Roumell 35:07
Great distinction. Yeah. I love that. You said that.
Stephanie Greunke 35:10
Now I know. Anthony is he’s your husband, and he is a personal trainer. So I’m curious, does he have a similar approach as the guys from mind pump? or How is his approach to fitness different?
Elana Roumell 35:22
Yeah, I’m actually really I was really surprised when it came to me transitioning out of my routine into more walking and how supportive he was. I actually remember sitting down at dinner one night and telling him like, I don’t think I could do pilates anymore. And I explained my story. And just like I did earlier in our episode, and he goes, he learned just walk every day, just just do something every day to move your body and stretch. And I said to him, like, Are you sure? Because I know you do. It was like I was comparing myself to him. He trains at least two to three hours a day in some way throughout the day. And but he’s also that is just his nature and his that’s what works for him. And I was like, how can I even compare? I can’t. But he It was almost like he was my Melissa, who for you, Melissa gave you that grace and the permission to really back off. I felt like Anthony was my Melissa, who kind of gave me that permission to be like, no, if you just walk every day. That’s still amazing Elana, and what he said to me, and I never forget this. And he still says it to me every day. And it was very similar to the mind pump, guys. And he just says you’re doing something every day consistently. That matters more than pushing yourself for short term, every few seasons. And I remember when you said it to me, and I was like, Oh my god, you’re right. I mean, even if it’s a 15 or an hour walk, it’s 15 minute or an hour walk, it’s something and I’m moving every day, and my body’s adapting to that. And my body really likes it. And it’s like, at least I’m not not active for months on end, until then I get to the place, we’re back, okay, I’m going to get back into this, okay, this week, I’m going to do it. And then that lasts a month, until then I stop it again. It’s something that I routinely do. And so when you said that, I’m like, Oh, yeah, I could do this forever, I could do this for the rest of my life. Because then that’s what you do. You know, you pick up what’s sustainable for you. And then when you’re ready to add anything more, then you do it. And so having that permission was so nice. And I know I’ll get back into something more intense at some point. But it’s been three years with having Viva. And I’ve actually been really surprised with myself, I haven’t been pushing myself even more. But really, I’m just kind of going with what my body needs and what feels good. And this is just what I’ve been doing. Maybe if I nurse for less amount of time, I would have gone back, who knows. Or who knows what the second baby maybe after six months postpartum, I decide I want to go back. I just think again, it’s just you take every day at a time you check in, you give yourself permission for, you know, really doing what your body feels good. And then that’s that at the end of the day. So his philosophy is really on point with everybody else’s.
Stephanie Greunke 38:03
Yeah, well, because it’s so true. I mean, and, you know, there’s a lot of similarities between fitness and nutrition, too. It’s like when I talk to people about well, what is a good diet? For me, it’s like, well, what can you be consistent with and what feels good in your body, because I would much rather have somebody do an approach where they’re even doing like an 80/20 type of principle, but they’re consistent with it versus trying to be 100%, clean eating, or whatever they define that as, but then find themselves bingeing all the time or find themselves on and off a diet where they’re eating really great. And then they’re eating foods that don’t make them feel good thhe other time. It’s like consistency is king it with all of this
Elana Roumell 38:44
Perfect. I couldn’t agree with you more. And I loved the segment where you guys really talked about habit forming and how to create success out of these just small little things. So I would love if you don’t mind as we wrap up, just to go over some of those tips that they did. And I want to hear some of your thoughts on them. Yeah, if I may, let’s go ahead and start, one of the things that they shared was that the average person takes 4,500 steps per day, which is about an average of one hour of movement. So throughout the entire day, which let’s just say it’s like a 12 hour day of like being awake and moving, you’re only taking one hour of actually moving from either walking to your car walking up the stairs, or, you know, I don’t know getting up to go to the bathroom. So even just taking an extra walk around the block or doing the home workout for like 15 minutes, is still more than the average person who’s only moving for the 60 minutes per day. And I liked this, I liked keeping that in mind. So we can really take those slow and steady changes to make new habits is just to get really present to anything more than the average is better than not right. And so we could be so slow at it. And that can be still very, very successful. Do you agree with that? Or did you have anything to add to that point that they brought up?
Stephanie Greunke 39:56
And no, I completely agree with this. I actually started using a Fitbit to check to see how many I got. And I would get about 4,500 a day unless I made a dedicated effort to get movement in other places. And so what I just want to say with this is, you know, it’s unrealistic to go from maybe 4,000 or less steps a day to trying to hit 10,000 steps a day. I feel like a lot of people are like they hear that 10,000 steps a day is good number and then they want to like jump to that. And it’s completely fine and probably more realistic if you start easing into that number. So if you find that you’re on average, doing 4000 steps a day, okay, add that 15 minute walk, okay, maybe now you’re at, you know, 5000 steps, or whatever it is, then just keep gradually adding another walk or a longer walk or finding areas where you can move throughout the day. You park farther away from the grocery store or from work or you get up after dinner with your kids and jump around and dance with them. You know, just making sure that you’re not setting this goal of 10,000 steps. And and trying to hit that because it is quite a jumo. It takes a lot of effort to get there.
Elana Roumell 41:03
Yep, I couldn’t agree with you more. That’s why I love again, these numbers are real, you know. And so the tracking with the Fitbit or just knowing that, hey, even 10 more minutes or 15 minutes of something is better than nothing is just great. Okay, I’d love to share, then another habit change, you know, they offered and they said, I love this. They said the best outcomes they find in their clients are those who compete with themselves and not with others. These small consistent changes, comparing themselves to themselves, cause massive changes, and then they can stay consistent forever. So you know, I just read that because I wrote it down because I was like, Whoa, it’s so true. Anytime you step out of comparing yourself to yourself, and now you’re comparing to either a man or another woman, or it’s just it’s a disservice to you, you’re totally cheating yourself. And then your purpose and your motivation is also thrown off. But if you could just compete with your own self, and take one more step forward, or one more step past, maybe your last goal- that’s who they find themselves having the most success. They say, even massive changes and consistency forever. So that’s what I want for everyone. So what are your thoughts on that one Steph?
Stephanie Greunke 42:15
Yeah, I think it’s just really important that you are understanding who you are comparing yourself to and maybe the privileges that they have, because I think sometimes when you’re talking about like, well, I would have to pay for a babysitter. Well, maybe somebody has a parent that lives right next door that they can just drop their kid off. And so they don’t have to pay for that hour of childcare. So going to the gym is much easier for them. Or maybe they live outside like we have the privilege of in San Diego where we can take those walks outside versus somebody that lives in Wisconsin, that can do it all year round. Or maybe the, you know, somebody had in an easier labor and delivery. So they’re not recovering from a C section and you see them doing all these like ab workouts or they have like a six pack set of abs. And you’re like, Well, why doesn’t my belly look like that? Well, you’ve had a much different journey. So I think just being mindful of how we’re comparing and the fact that we don’t know what is going on with their world.
Elana Roumell 43:05
I love it. Great examples. And what are you going to do in Wisconsin?
Stephanie Greunke 43:09
And that’s what I have that walking treadmill indoor.
Elana Roumell 43:12
Oh, yeah, that’s right. That’s awesome. How’s that going for you? I’m really lucky. Yeah, good. Of course you do. I know. I’m going to miss you. I’m going to be like on my walk in sunny San Diego calling you. But I won’t rub it into hard. Oh, sorry. I’m actually excited for you. I can’t wait to visit to Wisconsin, anyway. Okay, I have one last thing because it really was an awesome, like, I think it was towards the end. And I just loved this so much. I also wrote it down for my own notes. You asked the last question. And you asked from a husband’s perspective on just providing time for your wife to go and work out what their opinions of that are like, what advice can you give to us? And I just loved their answer. And I’m just so grateful you asked this question, taking advantage of the husband’s perspective. So they said that I love this quote, “You can’t pour from an empty cup.” So they encourage their wives to ask. And they said that our relationship is 10 times better when my wife exercises and it’s for the betterment of us as a team. And so and even for her as a mother of, of our team. So she and then I don’t know which of the guys it was who said this, but I was so excited. And they said, the one hour that I give my wife, you know, to go and work out and do whatever she needs to do literally benefits us by tenfold, it almost gives us like 10 hours more of like her best self. It makes me feel like I’m able to provide I love spending time with the kids. So, I encourage it. And I just love that that was like such a great way to end because I do work with a lot of moms who do want to get back into a fitness routine, and they want to go out to the gym, or they want to get back into the fitness classes or whatnot. And they just say to me, they’re like, I just don’t know who’s gonna watch the child. And I just feel bad asking my husband for the time and, and so the this is so important to you, for you to understand it for moms to all really get that it’s not only just benefiting you to ask, it’s benefiting the husband to be able to watch the kids. It’s benefiting your relationship by tenfold. It’s, you know, benefiting you as a mother. So these requests that we asked for our husbands to watch the kids while we go and nourish ourselves with fitness is incredibly important. It’s something we have to practice and practice and practice. So it’s not even a challenge for us. So I’m sure you have a lot to say about that to step. But I just I was so excited with their answer. I loved it.
Stephanie Greunke 45:35
Yeah, no, I agree with everything you said too. And I mean, part of the reason why I asked that question is because that was a question I had a lot as a new mom, especially with the new baby when I was breastfeeding. And I was like, oh, what am I going to do of like baby’s hungry? I kind of felt this guilt and fear of leaving the house to go to the gym to do something for me. And I wanted them to say that because I think sometimes even if our partner says that they’re supportive, and is is promoting us going and telling us to go, we don’t maybe believe them. So hearing it from three other guys, three other partners that are like yes, like this, we’re truly meaning it when we say that could help. So I’m glad that hopefully we can give you some more reassurance that your partner really wants you to.
Elana Roumell 46:21
Yes, that’s why it was brilliant to me. I was like, I’m so glad you’re asking because I think the more we hear it, the more we can actually trust that like, yes, that’s why we do this. So I just think it was great. It was a great way to end again, I loved their answers. So it was awesome. So thank you again, any other kind of takeaways Do you want to to end with?
Stephanie Greunke 46:41
I’m just really glad that we had them on the show, there was so much more that we wanted to get into, I had to actually cut them off. I think we could have had another hour of that episode. Because there’s so many misconceptions when it comes to postpartum fitness. But I think if you hear from us in this episode, that going slow is better. Consistency is better. Listening to your body is so important and making sure that you do take time out to do that and that your partner wants you to do that is the key.
Elana Roumell 47:09
I love it. Well, I’m sure a lot of people enjoyed this episode, I really enjoyed doing the recap with you Steph. So again, thanks for bringing on those guys and, you know, including them in our now community. And I’m sure if moms have even more questions or need for advice or even some of their programs that they offer, please go ahead and reach out to them directly over at mind pump and their podcast I know is one of your favorites. And you were also a guest on their mind pump. So I definitely recommend the moms going and checking them out as well. So we want to thank today’s partner testimonies. And as a reminder, you can use their code WHOLEMAMAS15 for 15% off your entire purchase at tessemae’s.com now through September 30 2019. If you enjoyed this episode, please help us out by sharing our podcast with your mama friends, and writing us a review on iTunes. Let us know what you enjoyed about this episode and help us grow our village. You can also visit our website at wholemamasclub.com/podcasts to review show notes, find past episodes and leave comments and questions for future shows. Please remember that the views and ideas presented on this podcast are for informational purposes only. All information content and material presented on this podcast is not intended to serve as a substitute for the consultation, diagnosis and or medical treatment of a qualified physician or health care provider. Consult your provider before starting any diet supplement regimen or determine the appropriateness of the information shared on this podcast. Or if you have any questions regarding pediatrics, pregnancy or your prenatal treatment plan. Now go on Have a good day and nourish and nurture yourself and your family.
- Steph’s fitness routine and how that has changed with now having two kids
- Dr. Elana’s fitness routine being pregnant with a toddler
- How slowing down and being consistent will get you to your fitness goals
- Expectations moms should have when it comes to fitness
- Tips on a sustainable long term fitness plan
- Habits to help you find success
- Listen to Steph’s interview on the Mind Pump Podcast
- Mind Pump’s website
- Connect with Mind Pump on Instagram
- Learn more about Whole Mamas Pregnancy Program
- Sign up for our Weekly Pregnancy Emails
- Take the Free Mini-Course at Dr. Elana’s Med School For Moms
- Schedule an appointment with Dr. Elana
- Follow Steph and Elana on Instagram
- Whole Mamas Podcast Archive