Prenatal & Post Partum Training

Every pregnancy and postpartum journey is different, so don't worry about what so and so are doing, what happened to this or that person or how quickly a friend of a friend 'bounced back' after having her baby. Do what is right for you. We get it because we've been there, being a new mom is a whole different world and for most new moms, this means that the freedom of going wherever you want, whenever you want no longer exists once the baby is welcomed into the world. That is why we are expanding what we offer; in addition to our Group Classes and Personal Training, we are now providing services for Remote Individualized Postpartum Programming and Coaching so that you have the ability to get a work out in on the days that leaving the house seems impossible.

Pregnancy is usually perceived as something incredibly delicate that needs to be coddled, yet there is an stark contrast on how we view the postpartum stages. It's almost expected that we are up and running after having a baby. When you think about it, it takes 40 weeks to grow a child and for some reason, somewhere along the way, we decided that we wanted everything in our bodies back to normal in 6 weeks. It's true that there are times where some pregnancies are more precarious than others and demand more care, attention and rest, however, there are also situations where the expecting mom is just unsure of what is safe. This has resulted in an overly cautious population while in our prenatal stages and overly cavalier in our postpartum stage.

There has been an real shift in the mentality of what people now know women are capable of during pregnancy but it can still feel like there is a lot of gray area when it comes to exercise while pregnant or recovering.

Anne and Jason dropping in at their old stomping grounds, CrossFit Westside in Vancouver, while Anne was 7 months pregnant. Work out of the day was named "Prego WOD"

Anne and Jason dropping in at their old stomping grounds, CrossFit Westside in Vancouver, while Anne was 7 months pregnant. Work out of the day was named "Prego WOD"

Pregnancy can be very demanding, be it mental, emotional, physical or a combination. By adopting a healthier and more active lifestyle during (or even more ideal is PRIOR TO) pregnancy is full of benefits for both Mom and Bub. Of course, you always want to check with your doctor to ensure that there are no extenuating circumstances or medical risks. If you get the green light to continue exercising and staying active, then there really isn't any reason not to continue being active.

The question we are asked most by prenatal moms that we train is "but I heard that I should always be able to keep a conversation going when I am working out, is that true?"  There's no right or wrong answer to this question but we all know someone (maybe ourselves) that isn't pregnant, walk up a flight of stairs and that would leave them short of breath. So the idea that "you should be able maintain a conversation while you are pregnant and working out" as a blanket recommendation is grossly misleading. For postpartum moms, the common questions is "What is safe to do while I am recovering?"

What we will suggest for both questions is that we adopt a more reliable gauge for each individual. RPE or RATE OF PERCEIVED EXERTION is exactly that; what do you feel is the level of effort you are putting forward. Every single pregnancy and postpartum journey is different, so to have a blanket statement of allowing continued conversation or entirely cutting out certain movements to be our metric isn't very reliable. Instead we will ask my clients how they are feeling and if what we are doing is too much. Of course there is a level of recommendation on what is reasonable from our end but at the end of the day, you know your body best and you know whether or not something feels manageable. What feels normal and manageable to me or you may not be the same for the next person. So instead of comparing yourself to others, whether it is how hard they push or how much they pull back from training, we all need to learn to listen to our bodies.

Carolyn, performing thrusters at 8 months pregnant.

Carolyn, performing thrusters at 8 months pregnant.

Carolyn was a group class athlete, turned personal training client; she had some preexisting injuries when she started CrossFit and was very keen about addressing these nagging issues prior to starting a family. She stopped group classes and started personal training exclusively. Once she felt the injury symptoms subside, she returned to group classes and still incorporated Personal Training into her schedule twice a month. She worked out into her 9th month of pregnancy and recently welcomed a beautiful baby girl!

We are big advocates of being smart about your training at any stage of your pregnancy, prenatal or postpartum. If staying active before, during or after pregnancy is something you or someone you know would benefit from, book a No Sweat Intro to come in, meet with Anne and determine what is right for you!

Our Little Gym

It's been 2 years since we opened our doors. The support we've received from our community on a daily basis over the past 2 years is more than anything we could have ever imagined. This past Saturday, we celebrated this milestone by hosting a celebratory holi-versary party to share in our collective achievements through the year.

Community

Black Tusk Athletics was built to create a community of like-minded people; people who like to have fun, work hard, be better than they were the yesterday. This continues to hold true two years later. All the people we've met along the way who share this same mindset is a testament to this. We work hard everyday, we support each other everyday. With that being said, we'd like to share a few kind words from clients that have walked through our doors at some point in the last 2 years. Our hearts are full and we thank you all.
 

"Thank you for creating such a great gym! With Black Tusk turning two, I realized that I have consistently worked out at a gym for two years straight. I have never done that before. But beyond the actual fitness benefits, being disciplined and coming to workout, has helped with my overall discipline in many other aspects in my life. 
Thanks for doing what you guys do!" - S.M

"The hard work pays off. I lost over 20 pounds and 17 inches in my first 2 months and I quickly felt faster, stronger and more energetic at the gym. Anne has been really helpful for developing habits that are sustainable and focused on the long-term. I’m now (much to my surprise!) a nutrition convert, and I’m really grateful for Anne’s support as I developed healthier habits for the long-term." - J.C.

"
I like the changes that I see in myself - confidence, strength, perseverance. I have more energy for my busy life and I regularly get on the floor now to play with my kids. I’m so grateful to have found this inspiring community that pushes me to be healthy and balanced and real." - A.B

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The Art Of Saying "No"

Exhausted. Over-committing. Tired.

You've had a long week, a close friend asks you to go for a drink and a bite on a Friday night. You really don't want to go but you agree anyways. You had plans to hit a workout on Saturday morning but the night went later than you anticipated and now you're exhausted. Should have said no to that drink but you committed.

Far too many times, we over-commit ourselves to things that we really don't want to do. Who suffers? You. We need time to do the things that we love to keep us mentally and physically happy, for the long run. This goes both ways. If you're tired and need a rest day, don't let the guilt of missing a training day force you into the gym. A rest day will give you that much needed energy so that you are able to hit the next one hard.

"But that's easier said than done". Right, so how do we actually make time for ourselves without feeling guilty about letting down your friends, family, etc.
 

Talk to someone you're close to and tell them you're feeling exhausted. Recognize you are saying yes to too many things. Have this person hold you accountable to making time for yourself.


Slow down your decision making. It's easy to say yes and back out later but that doesn't work well for either parties. Ask if you can think about it and get back them. Don't dwell on it though, make a decision. The sooner, the better. Deliver your decision.

 

If it's a no, don't be afraid to let them know why. Most of the time, people will understand that you need some "me" time.

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Having time carved out to improve yourself is important. If starting an training/nutrition program has always been something you've wanted to do but couldn't because you're already over-committing, now is the time to say no and start. Remember that self care is not selfish. 

Things Change, That's OK

"Over six years ago, I decided to start a journey that would lead to better health and fitness. Things were consistent and I was in the best shape of my life! I went from being out of breath after walking up a set of stairs, to running a half marathon. After doing things that I thought I never could, like lifting weights that I thought were unattainable, left me looking for new challenges. As my priorities changed, so did my goals, training and results in the gym and That was OK."

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Does this sound like you or someone you know? Everything that happens or every decision we make in life will lead to a series of changes that may require a new routine and That's OK. Find a routine that works for you, get a good workout in and move on! It doesn't have to be complicated. Just show up because that is the hardest part.

Maybe an injury occurs (at work, at home, while on vacation) that doesn't allow you to move in the same fashion you did previously but That's OK! Our coaches can and will modify anything you need. That's the beauty of our small class sizes, which allows us to cater to your needs.

Health and wellness is a journey that can ebb and flow. If you feel like you're stuck in a rut, book a complimentary goal setting session with one of our coaches and we can help you come up with a plan of action.

Things change and that's ok.  It's how we choose to respond that matters.