CUT 2 THE CORE FITNESS

Sleep While You Still Can!

Elizabeth Cauchois — Thu, 18 Jul 2024 17:36:17 +0000

I believe, in one way or another, every post of mine up until now has said something along the lines of, “Sleep while you still can!”. Now, having gone through the process of interrupted sleep while pregnant and navigated very disrupted sleep postpartum, I wanted to dive in a bit deeper on the topic and see if I can spare some moms-to-be a few extra Zzz’s.

Sleep deprivation is pretty much inevitable for new parents, however, sleep troubles can start long before the baby is even here. When considering fluctuating hormones, changing/ shifting body systems, and spiked stress levels, dis-ordered sleeping can rear it’s ugly head during pregnancy! We’re talkin’ nighttime wakings, insomnia, poor sleep quality/ shallow sleeping, and excessive daytime fatigue throughout allll three trimesters.

All of that sounds just terrible in and of itself, but let’s think beyond our own sleepless fog and consider that inadequate sleep may also increase the risk of preterm birth, postpartum depression, excess pregnancy weight gain, and potential increased BMI and blood pressure in your newborn! (Study link here)

So having already dished out a pre- pregnancy workout and nutrition guideline… let’s also stack on some healthy sleep habits to catch and correct this potential downward spiraling tiredness! If you can implement a steady sleep routine BEFORE getting pregnant, you will have the tools to get yourself back to sleep when discomforts hit.

It is recommended that pregnant women sleep on their left side, (Study link here).

If you are a back or belly sleeper, start shifting and prepping your body to your left side now, before baby starts growing and pressing on organs! While lying on that left side, wedge a pillow behind your back to keep you propped on that side throughout the night. If your hips start to ache while side sleeping, place a pillow between your bent knees. (By the end of my pregnancy, I slept in a sea of pillows!)

While your hormones change, uterus expands, and a good portion of your energy goes toward growing your beautiful bundle, your entire digestive system does slow down. You can start to prep for this by shifting your daily dietary intake to more frequent small meals throughout the day. (Recommended outside of pregnancy as well!), this allows your energy to be steady without taxing your digestive system with larger meals. It took me a while to find this balance. When I ate too much at one time while pregnant, I promptly laid down at the table!!
Try to eat your final small meal of the day 3 hours before bedtime. This will allow your digestive tract to calm before trying to calm the rest of your body to sleep.

While there is no real trick for the frequent urination, you do need to hit some hydration goals throughout pregnancy and postpartum. A whopping 3 liters is (study link here) recommended every single day. Grab a water bottle that measures 1 liter and fill it up 3x’s a day. I tried to consume this earlier in the day/ afternoon to try and skimp on one less trip to the bathroom at night! And even still, I did use the ‘lean forward and push once more’ trick to lower it down to one peepee per night.

Do cut the caffeine! While most of us do rely on this stimulant to wake us up, it can be harmful for developing babies (study link here) as well as contributing to a restless night. As an avid coffee drinker myself, I did a full-on weaning process while trying to conceive. I went from a whopping 2-3 large cups a day and scaled back each day, until I got it down to one small cup of coffee in the morning. If it’s time for you to start trying for baby, be kind to your system and avoid that inevitable migraine by taking time to scale back on your accumulative (chocolate and tea count too!) caffeine intake per day.

I love a good tv series before sleeping (I know… controversial…) but it is best to keep that out of your bed. Let’s find a happy medium and shift the habit to the couch, pair it with an herbal tea (check all ingredients to be pregnancy safe!) and then use your bedroom/ bed purely for sleeping. Blue light inches from your face— in a dark room— just before sleeping, has proven to make you less tired, decreased sleep quality and duration (study link here) .

If you do plan on co-sleeping or room sharing with your baby, start to set the mood of your bedroom that caters to that! I remember the first time I turned on the sound machine for my son… it was distracting and not allowing me to fall asleep. Ease into it while you have the time! Babies like cool (68-72 degrees F Study link here), dark, and steady sounding rooms. So, turn down that thermostat, install the blackout curtains and slowly increase the volume of background white noise (this blends outdoor disturbances like traffic or wildlife).

Restless or cramping legs are super common throughout pregnancy. If you are not currently in the habit of exercising and stretching, start to educate yourself on pregnancy safe, light exercises and stretching techniques. I had outrageous restless legs during my first trimester. In the moment that I want to simultaneously kick something while yelling, I knew what was safe for me to do to alleviate the discomfort. I spent a lot of time on the staircase stretching my calves, doing isometric lunges and performing self massage in the direction of my heart. I loved having peppermint cream bedside to put on my calves and quads if the muscle cramps were waking me up. It gave a bit of a menthol-y/ tingling feeling which distracted me from the aches. All of this stems from changes in the body’s ability to process calcium! So, you can also be sure to include calcium rich foods into your diet.

And of course… mental health! While pregnancy can be exciting, intimate and special, it also has a lot of unknowns, potential worry and maybe even fear = stress. It’s super common to contemplate childbirth, baby’s health, finances etc. I kept reminding myself “time and place”. While there is a healthy amount of concern involved, where you take time to pick apart and plan, help yourself to compartmentalize and choose a time to do this— right before sleeping is NOT ideal. If the thoughts came up before sleeping, I visualized jars. Like this, you don’t dismiss your very real concerns, but you open a jar, place the concern inside to rest for the night, and reopen the jar at a better time. My imaginary jars were color coordinated and labeled… but that’s a whole other thing 😛 I had my finance jar, my baby name jar, my “will my body ever be the same” jar, my “wait how many times did baby kick?” jar, and of course my birth plan jar.
Do some self reflecting and rely on the techniques you use to calm yourself down. This comes in so many different forms and looks different for everyone. I like organizing and exercising but know that Yoga, journaling, reading, cleaning, meditating, breathing exercises, reiki, taking long baths… all have their place!

And when in doubt, see a doctor! While sleeping troubles can be managed at home, sometimes a medical expert is just needed to guide care or assess your personal situations. Staying healthy is especially important during pregnancy, and good health starts with a good night’s sleep.

Yours Truly,
Elizabeth Cauchois

The post Sleep While You Still Can! appeared first on CUT 2 THE CORE FITNESS.

Food and Fertility

Elizabeth Cauchois — Mon, 04 Mar 2024 14:03:19 +0000

SO once again, writing in the pre-pregnancy zone.. where you and your partner are ready to start trying for baby. But wait… it didn’t happen first try??

There is something SO SACRED about trying to become pregnant and the 9 month long journey of pregnancy itself. You just can’t quick click, autopay, and receive parcel the next working day. It may just be the last thing on this Earth that simply can’t be rushed.

And that is magnificent.

It took me 5 months of intentionally trying to conceive to get pregnant. In retrospect, that is absolutely no time at all. Most doctors will tell you to try to conceive naturally for 1-1.5 years before looking into tests and alternative solutions. But in the moment, peppering in a bit of pressure that it is perfect timing within my own timeline and career and and and… (exhale). I was extremely disappointed, after what I perceived to be a “failed” first 2 months. That disappointment and expectation turned into “what’s wrong with my body?”. (Seriously…exhale).

Again, I was dwelling somewhere in that conditioned mentality that I can have something with a swipe of my finger.

Within this (now ridiculous, then very real) spiral, I went research crazy to find how I could adjust little things in my day/ diet to better my chances. If you want a peek, Harvard Medical school researchers posted their new study on diet and conception here.

While getting pregnant is a multifaceted endeavor, nutrition is something that you can take control of in the grand effort. If this is something you are trying for, being conscious of your nutrition is something you can do to help make it happen 🙂

Here’s what I found and adopted into my routine— hey, I got pregnant 2 months after, so maybe there is some truth in here!

While there are some more obvious habits that can negatively impact your fertility, like smoking, alcohol or some diagnosed health conditions (FSA Study), what you eat, can also affect your chances of getting pregnant.

And guess what…the best foods for getting pregnant, drumroll…… are the same as those for general health.

Soooo let’s get healthy!! We’re talking, a nice balance of whole grains, healthy fats, proteins, hydration and sleep.(Now as a mom screaming “sleep while you still cannnnnn!”)

Quality nutrition is vital for a healthy body and reproductive system, both of which will help you become pregnant.
Being conscious, selecting and consuming nutrient dense foods while making positive lifestyle changes, can help boost fertility and prepare your body for pregnancy.

But huge plus here… it’s just plain helpful to you all around.

If you’re trying to get pregnant, it’s important that you begin making healthy nutrition and lifestyle choices today. No stress! Talk to your healthcare team to find the best choices for your unique needs.

Here were some of the best choices for me!

Keep your digestive tract cleared out and regular with fiber-rich foods (fruit, vegetables, oats, beans, peas, lentils). I love putting milled flax and hemp seeds in my morning yogurt.

Carbs. Have them. Unless otherwise told by a medical professional, this is not the time to do low carb/ no carb dieting. Create a wholegrain starchy base for your meals (bread, rice, pasta, potatoes), avoiding and remembering that the white choices of these carbs, do strip nutrients! Carbs take on about 50% of your daily intake, so be selective. For example I have multigrain bread every morning as part of my breakfast, with all sorts of seeds and grains baked right in there 😛

Proteins. We’re talkin’ nice lean meats, low mercury fish and loads of vegetable proteins (lentils, chickpeas, beans, nuts etc). Spread the protein love throughout your day, keeping it at about 25% of your total intake.

Fats. Healthy fat does exist. While we steer clear of trans fats (that live in processed foods and come with a grocery list of harmful side effects), there is a category of fat that is ESSENTIAL for you and baby. Monounsaturated and polyunsaturated fats that live in avocados, olive oil, nuts, seeds, and fatty fish are a must, and can take the remaining 25% of your daily intake.

Yay COLORS! It’s like a total body health boost when your meals look like a rainbow. While eating fruits and vegetables is always a good idea, focusing on eating a variety of colors will increase your intake of different nutrients, all to your benefit. I don’t know about you, but I love making a “pretty” plate. And having a pop of colors, just make it that much more appealing.

Eat breakfast. (My go to recipes coming soon!) While there’s a huge intermittent fasting wave among us, it is not recommended to do this while pregnant (Study posted here in the National Library of Medicine). Keep your blood sugar rolling at a consistent and steady pace for you… and for baby!

AWARENESS of meal/snack portions and how often you eat. Knowing yourself (spikes, crashes and everything in between) before getting pregnant will help you to self regulate while you undergo the many changes and shifting needs of pregnancy.

Cut back on fried food, drinks and sweets with added sugar (cakes, pastries, fizzy drinks), and other foods high in trans fat and sugar.

Speaking of cutting back… if you are anything like me, coffee is a REAL presence in your life. I love it. However while pregnant, it is now recommended to whittle it down to one small cup a day (ACOG article here). SO, if your body is used to having more than that, start the process of bringing it down now to avoid nasty headaches later. Noting that there is also caffeine in tea…and chocolate. It is also studied that an excess of caffeine can disrupt sperm count.. which brings me to…

Oh hello Men.. you are not exempt from the effort 🙂

Eating a healthy, balanced diet is essential for keeping your sperm in good condition.
Try to:
Do everything your partner is doing above 😉
And maybe sprinkle in some walnuts. One research study at The American Journal of Clinical Nutrition has found that eating 75g of walnuts a day for 12 weeks can improve sperm mobility (the ability to swim).

In the end, if not only for you… then for baby!

Your diet and lifestyle before pregnancy will affect your baby’s development in the womb and life thereafter. For example, studies (here) show that if your diet has a lot of saturated fat and sugar before and during pregnancy, your children will be more likely to have high blood pressure and weight gain later on in life.

And while we are in this preparation mentality, it is also recommended to take a multivitamin with specific added nutrients. Prenatal vitamins support the increased nutritional needs for both mom and baby.

Prenatal vitamins are meant to bridge the nutritional gap if you don’t always take in enough nutrients in your daily diet.

It’s important to remember that prenatal vitamins are a supplement to a healthy diet for expectant moms… they are not a replacement for a healthy diet.

Every local pharmacy will have a prenatal vitamin with folic acid already added. I opted to take one that also contained DHA.

DHA (docosahexaenoic acid) is an important omega-3 fatty acid. In moms, DHA may help keep blood pressure in check. In babies, DHA supports visual development and brain development.  Just be sure to check the label and get your doctor’s eyes on it to be sure it is the right fit for you.

Folate is a B vitamin that nourishes your baby’s developing nervous system and helps protect against certain birth defects, including spinal cord and brain abnormalities. It is naturally occurring in leafy green vegetables, like spinach; citrus fruits, like oranges; and dried beans. The synthetic form in supplements and fortified foods is called folic acid.

Studies (here) show that women who get 400 micrograms of folate before conception and during early pregnancy are able to reduce their baby’s risk of being born with a severe brain or spinal birth defect by up to 70 percent— No brainer… take it!

Ideally, you’ll start taking your prenatal supplement three months before you try to conceive, so if you’re reading this, check in with doc and get on it!

Last, but not least, an honorable mention here about teeth. Pregnancy can lead to dental problems in some women. Caring for teeth during pregnancy is important for the mother and baby’s health. It’s safe to visit the dentist during pregnancy but be sure to tell your dentist that you are pregnant; most will opt out of x-rays during that time. Brush and floss twice a day, get your 6 month check up and try to get all invasive dental work done before getting pregnant. I lucked out and somehow had “better” dental checkups while pregnant and postpartum. My dentist said that the changed hormones could effect the makeup of your saliva (so in my case, problematic before baby, and wonderfully cavity free after baby)!

Pretty sweet that a healthy, balanced, conscious diet can naturally aid in your effort to get pregnant… because sometimes you just need that extra push to reset some habits and get your health back on track. Happy to to answer any questions if you are curious about my approach to a healthy lifestyle! And you can check out my post on intuitive eating here: https://cut2thecorefitness.com/my-starter-guide-to-intuitive-eating/

Yours Truly,
Elizabeth Cauchois

The post Food and Fertility appeared first on CUT 2 THE CORE FITNESS.

Stretch Mama Stretch

Elizabeth Cauchois — Sun, 11 Feb 2024 14:49:59 +0000

Stretching is wonderful for so many reasons. I popped this series into the pre-pregnancy category (which again, can be for ANYONE! not exclusive to the planning mamas to be), because I would like to bring awareness to the muscle groups that tend to stiffen throughout pregnancy and beyond.

Between an expanding pelvis, carrying, cradling and feeding, I selected exercises to give these areas relief, awareness and care!

Having these exercises in your pocket beforehand, can help you navigate the aches and pains more gracefully as (or if!) they creep up. The exercises can be done in a circuit format and will take roughly 20-30 min!

Briefly, stretching helps improve blood flow while allowing your muscles to move through their full range of motion (ROM). This allows your body to move most effectively in your day to day and, can help correct some pesky habits that may have created non-optimal posture.

Keep in mind that, while stretching can cause some mild discomfort, it shouldn’t be unbearable (which I know full well is a sliding scale and dependent on each person). Be sure to listen to your body and your own limits!

All exercises begin with an engagement of your core- the central, innermost, or most essential part of of your personal training journey. Make sure that you are familiar with how to engage and protect your spine before jumping in to more complex movements.

**Disclaimer**
You should consult your physician or healthcare provider before starting this or any other fitness program to determine if it is right for your needs. Do not start this fitness program if your physician or healthcare professional advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.
You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other healthcare provider. Do not disregard or delay obtaining medical or health related advice from your healthcare professional because of something you may have read in this program. The use of any information provided in this program is solely at your own risk.

Scalene/ Trapezius Stretch

Hold 2X’s: 30 Seconds Right, 30 Seconds Left

SET UP: Engaging your neutral position, start seated on the floor with legs extended out in front of you. Bring your right arm on the top of your head covering your left ear with your right hand. Place your left hand underneath your glutes to “anchor” that shoulder downward.

DO IT UP: Apply gentle pressure with your right hand, bring your right ear as close as possible to your right shoulder. Hold the position when you feel the stretch, and breathe long and slow breaths into this tension.
REPEAT on the LEFT side without resting between sets.

LEVEL UP: Try slightly and slowly rotating your head under this gentle pressure on the second round. You may find a deeper stretch or point of tension while either looking upward or downward.

**Whether you are carrying babies or groceries, this upper back/ neck area is the mecca for holding tension and stress. This can (and perhaps should) be done everyday!**

Pectoralis Stretch

Hold 2X’s: 30 Seconds Right, 30 Seconds Left

SET UP: Engaging your neutral position, start standing facing a wall and press your right hand against it with fingers rotated outward (at 3 o’clock).

DO IT UP: Slowly rotate your body away from your right arm to stretch your right pectoral muscle (chest). Hold the position when you feel the stretch, and breathe long and slow breaths into this tension.

LEVEL UP: At the peak of your personal stretch, slowly bend your knees to change the angle of the stretch on your shoulder.

"Cobra" Back Extension

10 Repetitions

SET UP: Engaging your neutral position, start lying in prone position with your hands pressed into the floor at shoulder level.

DO IT UP: Anchoring your hips to the floor, press through your hands to raise your upper body. Attempt to fully extend your elbows to apply a stretch to your abdominal muscles. Take 3 deep breaths at your peak stretch and slowly come down to initial position to complete one rep.

LEVEL UP: Place yoga blocks underneath your hands if you need greater ROM to feel the abdominal stretch.

Child's Pose

1 Minute

SET UP: Start kneeling with your hips stacked over your ankles. Open your knees slightly to allow space for your torso. Walk your hands forward beyond your knees, as far as you can reach out in front of you on the floor, resting your upper body over your lap.

DO IT UP: Hold the position for 1 minute and breathe long and deep breaths into your lower back.

LEVEL UP: From child’s pose with arms extended, walk your hands as far as you can to the right, while keeping your left hip anchored to breathe and release your left oblique area. Repeat on the other side.

Piriformis Stretches
Option 1: Double Crossed Piriformis Stretch

1 Minute Each Side

SET UP: Engaging your neutral position, start seated on the ground, crossing your right leg over your left. Bend both knees so that your knees are stacked right over left and your feet (flexed) are on either side of your hips.

DO IT UP: Stay in this position and breathe if this is already stretching your glutes/ piriformis muscles. To intensify, lean your upper body forward to rest your torso over your legs, while anchoring your sits bones to the ground. Hold and breathe for 1 minute before changing sides.

LEVEL UP: From the same set up, side bend to the right for 30 seconds bringing your right elbow to the floor next to your right hip and arching your left arm up overhead. Repeat to the other side.

Option 2: Seated Piriformis Stretch

1 Minute Each Side

SET UP: Engaging your neutral position, start sitting on a chair and cross your right ankle over your left knee.

DO IT UP: Strongly flex the right foot, anchor your sits bones and maintaining a neutral spine, lean forward as far as you can.

LEVEL UP: From the same set up, lie your torso completely over your right leg and allow your body weight to apply extra pressure on your piriformis/ glutes.

Quadricep Stretches
Option 1: Seated 4th Position Quadricep Stretch

Hold 2X’s: 30 Seconds Right, 30 Seconds Left

SET UP: Start seated on the floor in a dancer’s 4th position (send bent left leg behind your body, internally rotated, and bent right leg in front of your body externally rotated: right toe connected to your left knee).

DO IT UP: Strongly flex the back foot, engage your neutral position and slowly swing your upper body over your right front leg, then to the right side, and then slowly settle toward the back.
**If your quads are screaming, stay propped up on your hands or elbows. Squeeze your glutes to feel a stretch in that left quadricep and hold the position for 30-45 seconds. REPEAT on the OTHER SIDE.

LEVEL UP: Remove your hands or elbows and completely lie down on your back while keeping your knee anchored to the ground.

Option 2: Active Front Lunge

1 Full Series Each Side

SET UP: Engaging your neutral position, start by doing a right leg lunge with the back leg extended straight. Front knee aligned with toes and stacked over your ankle (never bent beyond your toes.)

DO IT UP:

10 X’s Press your front right foot into the floor and straighten your leg, then return to the lunge.
Hold 10 seconds at the bottom of this lunge (front leg bent at 90 degrees). From there,
10 X’s Bend the back knee to lightly touch the knee to the floor and extend.

**Try not to move the level of your hips up and down when you’re bending the back knee, staying low and at one level will increase the stretch to your quad/hip.

Bring your left knee to the floor and hold this stretch for 30 seconds, squeeze your glutes and close your ribcage.

REPEAT on the LEFT SIDE.

LEVEL UP: After the series above, grab the back left foot with your left hand and gently pull your heel towards your glutes for a deeper quadricep stretch.

90 Degree Hamstring Stretch

3-6 Minutes

SET UP: Engaging your neutral position, start by placing your right foot on top of a chair directly in front of your body. Chose a chair or surface that corresponds to your current ROM.

DO IT UP:

Bend at the waist, aiming to lie your upper body on top of your extended leg, going as far as your hamstring will allow without rounding your back. (Support your weight with your hands on the chair if needed)

Hold for 30 sec-1 minute with your toes pointed upward.
Hold for 30 sec-1 minute with your foot/leg internally rotated (toe inward, heel outward).
Hold for 30 sec-1 minute with your foot/leg externally rotated (toe outward, heel inward).
REPEAT this on the LEFT side.

LEVEL UP: Rest your torso on your front leg and increase the angle of the stretch by placing your heel on a higher surface. Be sure to keep your hips level and square.

Integrating a stretch routine into your day or week will truly help, believe me!

( I had the most insane restless legs and relied heavily on hamstring and calf stretches!).. I will definitely pepper these tips into a stretch routine while pregnant in future posts!

Carve out 20 min for yourself, grab a mat, stretch it out and leave me some feedback!

Yours Truly,
Elizabeth Cauchois

The post Stretch Mama Stretch appeared first on CUT 2 THE CORE FITNESS.

Physical, Mental and Spiritual Change

Elizabeth Cauchois — Sat, 06 Jan 2024 15:30:09 +0000

I'm Goin' Through Changes (den na nah!)

(Yes... the theme song from Big Mouth.)

I’ve heard time and time again that every pregnancy is different (even between your own, if you have multiple!). You will not have the same experience as me, your mom, your sis, your best friend. It is uniquely and beautifully YOURS.

That said, I did want to share my experience here, if not for my own memory (that seems to be rapidly fleeting) but perhaps to be able to share with my son later on, or… (total bonus points), if it can soothe some of the mental strain for future moms to be.

(And if baby making is not in your plans, this still may also help you understand the psyche of your partner, friend or family member that is going through it!!)

So here’s my pregnancy journey, including the most surprising changes to my physical/ mental health and overall outlook on life. Plus a “hindsight is 20-20” view on how to invite a sense of calm, adaptability and forgiveness in the eye of the most intimate storm.

Chapter 1
PHYSICAL CHANGE

Before getting pregnant, I knew my body would change.. I just didn’t know exactly how. Aside from the obvious growing belly, here are a few unexpected physical curveballs I was thrown during pregnancy.

Altered Appetite

During my first trimester, I didn’t have “morning sickness”.. I had ALL DAY and ALL NIGHT nausea. I have never been a calorie counter, but I felt the need to FitBit track what I could get down, to be sure I was getting the recommended 1,800 calories/ day.

Guilhem (husband!) and I took separate carts around the grocery store and I filled my cart with what I thought I could eat. I met him at the checkout counter with… cherry PopTarts, cherry Nutrigrain bars (hello childhood), b6 Vitamin water, pomegranate juice (which I craved and drank everyday for 9 months) and dried seaweed. Yep, that was about it for 3 full months.

Then, to the exact day that the second trimester hit, I was perfectly ravenous with an extra spring in my step.

When the third trimester arrived, and Oli (son :)) took over the majority of my torso, I would eat half my plate and promptly lay down at the table. Back to the exhaustion I felt during the 1st trimester with, now, zero space for food! So, I shifted to all day snacking until Oli “dropped” into birthing position, which left more space for proper meals.

Lead Legs

Though it was completely involuntary, it still does not come recommended!

It felt like the lower half of my body did while straining through hour 16 of a 20 hour flight to Singapore. These restless legs felt as though I needed to spontaneously spin out into a Road Runner sprint. Cool peppermint lotion massages upward (knee to hip bone), and physical activity helped.. a little.

Luscious Looks

When your loved ones claim “you look different… you’re glowing!.. Are you pregnant??” With the help of those prenatal vitamins and shifting hormones, my hair and nails grew thicker, longer, and faster, my skin was clear, and my teeth…

I am the most cavity prone person I know.. but when I was pregnant, those hormones changed the makeup of my saliva andddd I went 2 full years without cavities 😀

Dental health is super important throughout pregnancy. Usually, the shift in hormones causes dental deterioration.. luckily for me, it had the opposite effect.

Extremity Expansion

Besides the very obvious growing belly, around month 7, I watched my cheeks puff up as well as my thighs and arms. Frrrnt.. it goes away 😉

Peculiar Practices

Just plan to be near a toilet at all times. Hydration is super important, so I kept up my habit of 3L of water/ day. Only.. baby is either curled up with or kicking your bladder.

One beautiful trick that spared me a couple waddles out of bed, is to lean forward when you think you’ve emptied your bladder and push, gently, once more.

I also subconsciously developed supinated feet while standing still. As though the added weight splayed my feet apart and I found balance by putting more weight on the outsides of my feet? I noticed it most while cooking… and I still do that today— 2 years postpartum! I’ll catch myself doing it, and correct it, but it does happen!

Popping Pelvis

It felt like my sacrum needed to POP for about 6 months straight. Like the constant feeling of expansion but no release of a crack or pop. I did go see a chiropractor specialized in prenatal care. While I did get that pop I was after, my pelvis continued to expand and the pressure returned soon after.

So, I accepted the phrase that my doctor so bluntly shared… “this is a one way train, things will continue to grow until it’s time to push!”

Ebbing Energy

First trimester had me lying fetal position in a hammock trying to focus on anything other than how nauseous I was. I made animals out of clouds, tried to decipher the different species of birds based on their unique calls..you name it! Exhausted… it was the first time in my life I could successfully take naps!

But, when the second trimester began, I had a burst of energy alongside a healthy appetite. I did regular and pregnancy appropriate workouts. (More on that in future posts!)

And then, into the 3rd trimester, my energy levels declined a bit, but I still managed to move my bump around in the gym.

So the overall gist of pregnancy, if you haven’t noticed, is fluctuation— with a capital F.

I learned then, something so pivotally beautiful. Something that I buried for a long, long time as an athlete/ performer; where “the show must go on” (usually at the cost of your body or health!).

Truly listening to your body’s needs is a simple yet vital practice.

This practice sunk in while pregnant because it was not only for my own well-being— but for the well-being of Oliver as well. But that, thankfully, has stuck with me for years postpartum, with the mentality of ‘if I take care and listen to myself, I will be more equipped to be a better mom’… well better person in general!

So what can you do to take on physical pregnancy changes?

Breathe Through the Constant Change

You will not feel like the you, you have always known. You are expanding your existence as a human to become a mother. And within the physical realm of that reality, most of these changes are temporary.

The nausea, restless legs and urgent need to pee go away. The dark line down the center of your abdomen that swirls around your belly button disappears. Your energy and appetite re-balance. And with dedication, grace and time, your physique will return.

You may have some ‘battle scars’ like stretch marks, or disconnected abdominal muscles, but they are part of the miraculous journey of creating life. I don’t frown at my abdominal gap, I discovered how to live within this new framework safely.. and with kindness.

Stay as Active as Your Body Allows

While I advocate for conscious and healthy eating patterns + regular exercise at all times, it is a game changer to maintain these healthy habits all throughout pregnancy.

While my body was on this “Fluctuating” Space Mountain rollercoaster ride, I relied on my ingrained habits of consistent food intake, conscious selection and light/ regular exercise to pull me through. (This also helped the postpartum recovery process TREMENDOUSLY!) I cut down the intensity of my workouts, but the act of doing a workout, as I always did, kept things grounded for me in a time of feeling off and new.

Smaller and More Frequent Bites

Whether you’re nauseous, have a burst of energy, or feeling too crowded to eat, portioning your meals and snacks to be smaller, but eating more frequently really helps keep your overall energy consistent.

(I recommend this out of pregnancy as well, it just feels more pressing when your body is in a state of constant change!)

Rest

*Yelling into megaphone* “Sleep while you still can!”

In all realness, and in line with my incessant drilling to listening to your body’s needs, permit yourself to REST. If you’re anything like me, resting comes *after* cleaning, working, eating, training.. productivity! But growing a baby is productive, and it takes a lot more out of you than you may think. Move your body when you can, but also listen if you need some sleep or a quiet moment on the couch. Doing “nothing” allows you and your body to recharge, read about motherhood, or connect with your baby… which, if you ask me, definitely checks the productivity box!

Rest is anything that makes your nervous system feel safe enough for your stress responses to switch off, so your mind and body can recover.

Don’t Compare

Everyone’s pregnancy is different, yes. But MOST, do not look like those posed, neutral Scandinavian decor, perfectly glowing instagram posts. So, keep my fuzzy hair and sweat pants in mind if you struggle to put makeup on one day 😉

Chapter 2
MENTAL CHANGE

Did you think only your body can fluctuate? Wooohoo, hang on tight… your mental and emotional health can change too!

To Know or Not to Know

I learned I was pregnant just about as early as you can… around week 4. So getting through the 1st trimester to that sweet spot where “it’s safer to announce”, felt like it took forever. And within that forever, there was an annoying inner voice that tugged at my positive vibes of having a healthy and safe pregnancy.

The nagging voice of “what if”… I struggled with wanting to know to be prepared but also, not to read too much as to unintentionally invite Negative Nancy to the party.

If you’re a laws-of-attraction type of gal, reading about the unthinkable ways a pregnancy could go wrong, can go either way.

Know yourself and what will bring you the most peace. Because it can either keep you grounded, if you like to feel in control, or it can spiral you into destructive thought patterns that you just don’t need!

I chose to balance the two and read just enough so that I could “catch” or be informed of any signs that things weren’t right. But stopped if I started to feel fear of what I was reading. And on another note, we chose not to announce our pregnancy. Having posted my whereabouts and what-abouts on instagram for the past years, I chose to keep the pregnancy for me and my family (made easier by global lockdown), which created an intimate/ ‘safe’ little bubble. After all, this pregnancy is YOURS, share it how you want, when you want.

Dealing with Body Image

Like many (most?) women, I’ve struggled with body image throughout my life. Being under the spotlight for so many years wearing skin-tight or skimpy costumes, it was difficult to not be VERY aware of my body. (Acceptance came much later in my career which deserves it’s own post!)

Maybe it was the “pressure off” effect of Covid, where performers were out of work, so there was no deadline of getting that 6 pack back. Or, maybe we wanted this child so much, that I just didn’t care, but I truly enjoyed the rapid physical change. I really watched and felt my body change with curiosity, love and awe.

I felt powerfully feminine.

Nesting

Apparently 8 months pregnant was the PERFECT moment to scrub every square inch of soap scum out of the shower. Seriously, the house had never looked so good.

And I’ve always been a planner, but I also may have some sort of deep-rooted Italian superstitions… I wanted to set up a nursery in advance… but not too in advance…

Spontaneous Emotional Flares

Details are blurry (how convenient for me 🙂 ), but I do remember one afternoon where the planning of the day had slightly changed. Guilhem was working out in the basement and I remember just feeling anger. (I believe I had been waiting for him to complete some unimportant task?). By the time he met me upstairs, I said “I am so angry with you right now. I don’t know why, but I am.”

At least he got a verbal warning…??

IT Who Shall Not Be Named

COVID gets an honorary mention here. It was the perfect time to have a baby as a performer (where there was no pressure to turn my body around and get back out there) but also perhaps, the scariest. Wanting Oliver so much made everything feel threatening. Having been pregnant only 4 months into this worldwide lock-down, without information on the effects of pregnant woman, fetal development or infants, made a lot of the “normal” build-up-to-baby events very strained and terrifying. I.e. hospital visits, family gatherings, baby shower, traveling etc.

When Things Aren’t Perfect

Failed Glucose Test. Yeah. Me. I failed the first glucose test. The one where you drink a very sugary drink and then take blood work soon after to see if your body is processing the sugar at a “normal” and safe rate. Mine was not. Me. I flew off the handle on how this could be so dangerous for the baby, if I did indeed have gestational diabetes. While I waited to be scheduled for the 3 hour glucose test, my mind was spinning. Thank you hormones.

In the 2 weeks waiting to re-take the test, I did a lot of research on what it actually meant and how we could manage it. Turns out, with gestational diabetes, if you keep your blood sugar under control, eat a healthy diet, get regular, moderate physical activity, and gain the right amount of weight, baby will be delivered safely and in good health. I thought.. “Well, that’s my literal jam! I can do this”.

In the end, I did pass the 3 hour test. So… if I had asked questions about it, in the actual moment, I could have spared myself the spiraling Google searches and extra grey hair!

Mental Awareness and Preparation

We waited three years after getting married to start trying. We knew that having a baby would halt our very physical careers for some time, with an unknown return date. You just don’t know what kind of mom (or parent) you’re going to be, until it actually happens (workin’ mom with nanny/ daycare, stay at home mom etc.) Within those 3 years, there was always a reason to delay. I wanted to tour that part of the world, take that contract, do that solo, etc.. So having the world shut down calmed that career motor, and allowed space to try.

While pregnant, we started to build online careers so that we had the most flexibility to continue working later (i.e. touring with the online business or stay-at-home-mom-ing with that business… for me, a combination of the two!)

But alongside a change in career and rapid physical change, I think it’s important to recognize and mentally prepare for the change that happens to your actual being.. soul.. what makes you, you. Because alongside it all, lifestyle and priorities change too.

So what can you do to take on mental pregnancy changes?

Be Honest...

with yourself, your wants/ needs, and then allow yourself to accept this pregnancy in the entirety that it is. It will ebb, flow, go up and down, be joyous and sorrowful. Because within whoever you were and whoever you will be, this child of yours is about to blow your mind!

If you’re reading this before trying, it’s worth meditating on who you are, what you want (if you’ve ticked those boxes you wanted to tick!), and if you have space within that, to take on the role of mom. Not intended to be a warning, but a healthy mind exercise to aid in mental health and the change that comes with pregnancy and childbirth. <3

Be Present

I found it helpful to bond with the baby while pregnant, as to already include them in to your everyday existence.

Seek out moments every day to consciously connect with your child. Play music, tell them stories, feel all the ways they are trying to communicate with you already. In the end, I could decipher if I was being kicked with feet, hands, knees, head or bottom. I could feel his hiccups, coughs and even nightmare whimpers. I was completely in love with him before we officially met.

Keep Talking

Tell your fellow mom friends, family, doctor or midwife what’s going on. Your emotions are legitimate and real. Process and share them because you are never alone.

You are not the first nor last to feel out of control, bloated, nauseous, alone, or scared…

Prioritize Health

Un-apologetically, like a true broken record, <> will also help your mental health. It will improve your mood— potentially balance out those emotional flares, and help you sleep at night.

For me, I felt a big difference in the intense restless legs if I worked out that day or not.

Set Up

Speaking of sleep, those first few weeks with a newborn feels like you are in the Twilight Zone. An alternate universe of exhaustion, concern and healing.

Start getting used to your chosen sleeping arrangement. Put the bassinet together, install the blackout curtains, and turn on the sound machine a few weeks in advance.

If you plan on breastfeeding and have a breast pump, to either aid in milk supply, or be able to store breastmilk for work or travel, set up and read up on how to use it!!

I stood topless in the living room crying to my sister-in-law because I had no idea what I was doing. She sized the flanges and talked me through the process. Avoid the cavewoman approach to breastfeeding… as I did! (I had a lot of issues— which will be it’s own post— but I am still breastfeeding today… 2.5 years later!)

Not every day will feel amazing, but bask in the ones that are. Like many, many… many other things throughout pregnancy (and beyond), the lows are also temporary.

Pause and breathe long and slow breaths. And/ or properly cry through it… but then always try to reset your mind before going to sleep that night— “tomorrow will be better, brighter, easier, calm, peaceful..”

Because 9 times out of 10, it usually is!

Chapter 3
PERSPECTIVE CHANGE

I’ve always been an observer. Traveling the world for 15 (!!) years now has allowed me to just see life through different lens’…culture, language, religion, habit… But the motherhood lens has been my favorite thus far. It has given me…

Profound Admiration for Other Mothers

You just don’t know how to relate to other moms until you are one. You don’t know how to show up for them, support them, understand them. You don’t realize how hard it can actually be. How hellos are now directed to what you are holding instead of yourself. How alienating and selfless this forever job can be.

Now, when a baby cries on the airplane, I don’t sport the hefty eye roll (that I once, very much did!), I nod at the mother with the intent of showing support and strength. Motherhood unlocks a new understanding with an all encompassing compassion toward other parents and children.

A New Form of Self Awareness

Before baby, I was jumping out of airplanes, first in line for the highest and fastest rollercoasters, heck, flying above thousands of people every single night… however… from the moment you find out you are pregnant, this new responsibility obliterates everything else.

This is bigger than you and suddenly, all risks are calculated!

Resilience

Being able to battle life and it’s daily struggles while still prioritizing your child’s care, is all made possible by LOVE.

A mother’s love cannot be compared, it is unconditional and fiercely powerful. And with this power, you take on the role to support and encourage your child, while very often sacrificing your own needs. You don’t get a round of applause for your efforts… but you most certainly should! It is pretty incredible how much a mom can actually pile on to her plate.

Creativity

While creativity was clearly a huge part of my life as a stage artist, I spent the majority of my pregnancy and first portion of motherhood in search for another creative outlet… because I felt lost! When I couldn’t physically do what I loved to do, I started a frantic search for another way to scratch that itch. Through trial and error in finding something that fits within the confines of being a stay-at-home-touring mom, I finally found a way to fill that void… writing. Hi! And you thought this blog was for you 😉

So what can you do to take on this new perspective?

Give a Round of Applause for Moms

Acknowledge them. Recognize them. Love them. Support them.

Air It Out

Find ways to talk to your partner about the changes you’re (both!) experiencing during pregnancy and beyond. It’s easy to see the physical changes and feel the emotional changes that are happening, but your being/ outlook/ soul, in my opinion, is also integral to your overall health, so.. it is worth an honorable mention from time to time!

Honor It All

Applied to both the good and the bad. The frustrations associated with your new reality are temporary but… so are the most cherished moments. A wise woman (hi mom!) once said “rest in your unrest”. It hit me just right, because while I’m wired to frantically search for solutions, sometimes finding peace within chaos allows your whole being the space… to actually find a solution!

Adopt the Creative Mindset

Even if it is not your chosen profession, a creative mindset allows you to grow through the crack in the pavement, so to speak. It takes you out of sticky situations and ‘the glass half empty’ zone, allowing you to invent a new, sometimes better, outcome.

This is my take on the wild ride of motherhood so far… but I’d love to hear your story too! Comment below or send a private message anytime 🙂

Yours Truly,
Elizabeth Cauchois

The post Physical, Mental and Spiritual Change appeared first on CUT 2 THE CORE FITNESS.

My Starter Guide to Intuitive Eating

Elizabeth Cauchois — Tue, 12 Dec 2023 19:03:38 +0000

Where do you even start to navigate nutrition… food… diets.. ughhh. Dare I say, “too many cooks in the kitchen” on this one!!

While diet mentality has been under a microscope lately, there has been a new movement focusing on body positivity, mindfulness and ‘self care’. From this, (at last!!), intuitive eating is getting a lot of attention. This approach is, finally, breaking the cycle of diet-hopping by reconnecting with the body’s natural signals of hunger, fullness and satisfaction.

KNOW YOURSELF

While there are a million +1 fad diets, nutritional supplements and advice, if you don’t know your own body, your own intolerances/ allergies, or even your own pleasures, how could you possibly select the diet, supplement or advice that will work for YOU??

If you knew what it took for you to feel amazing, wouldn’t you do it?

By knowing your own system, you can make informed decisions that will have a lasting, *positive* impact on your personal health AND quality of life. Doing the work to find which specific nutrients your unique body needs (to run like the well-oiled machine you deserve!), is crucial to feeling fully energized and ready to take on your own kingdom.

A lot of trending diets cut out food groups completely. And while, you may see results short term, the moment you re-introduce those food groups, your health, weight or figure slides right back where you started.

Intuitive eating does NOT eliminate the things you enjoy eating!

It smartly reshapes the proportion and timing based on how you truly feel and what your body truly needs. Brilliant, no??

Before adapting to this organized approach of intuitive eating, my diet patterns felt like ‘a shot in the dark’ or a massive guessing game. I tried and trialed it all! I felt like I was riding a pendulum of health— swinging from under-nourishment to over-nourishment. With the added pressure of performing in front of thousands of people, every day, in a sparkling pink bikini— I decided the guessing game was over. I needed to find a safe way to feel confident day in- day out, all year long.

And while I had this solid nudge to get on top of sustainable health and fitness, I am SO thankful I took the time to study, observe, and apply these concepts.

While I thought I was doing it for my career— turns out— I was doing it for my life.

Being in tune and paying attention to my body’s natural cues, created a constant and sustained energy with the ability to recover much faster. (And to have energy and feel recovered.. is a sought after commodity as a mother.) So by doing the work now, you’ll know how to adapt and feel your best at any point in your motherhood journey— and life thereafter.

Your nutritional needs WILL change before-during-after pregnancy. And intuitive eating will be your best friend!

The best source for knowing what truly works for your body—is you. When you listen to your own internal cues, you’re accessing your bio-individuality. Bio-individuality helps shed light on what habits work best for each person’s health. And… that, there is no one-size-fits-all approach to health and fitness!

For example, the foods that sustain me, the exercises that work for my body, and the coping methods that help me fight stress will most likely be different to what works for you. (I clean when I’m stressed. HIIT cardio currently does not feel good for my body, I get frustrated during many yoga practices and I don’t digest onions and apples well.)
So the best way to find your perfect health is to learn about yourself and pay attention to what works for your body. Knowledge is power.

The more you know yourself physically, the clearer you’ll become mentally and the better you’ll feel emotionally.

And while I’ll help get you started with tools to explore your own unique needs, it’s never a bad idea to seek the help of a registered dietitian or medical professional if you need or feel stuck in the process! Though I was experienced with feeling and listening to my body, I did supplement my observations with a DNA test to pinpoint some aversions in my genetics and I did do some blood work to check in on my hormones postpartum. Both of which supported what I was feeling, and gave me that extra nudge to adjust some things!

Remember, you only have to put in the research ONCE. And the self awareness at the end of it will be carried with you for the rest of your life. All sounds great, right? But where do you actually start…

Write a Food Diary

Break out that dusty journal and shake the ink back down to the bottom of your pen.

(It’s my own preference to write it by hand instead of an app or computer— but you do you!)

Sometimes, in the blur of a busy life, what you actually consume daily/ weekly/ monthly can also be a blur. And within this blurry cloud, how you actually feel can be blurry too! The quickest way to regain clarity, is to complete a food diary. Your food diary will help identify triggering foods based on your record of how you feel after you eat.

In your food diary, log:

ALL FOODS

Log roughly what you ate. (Don’t agonize over the weight of the food— I notate things like “palm-size chicken”, etc.)

**Tips & Tricks: General rule of thumb for macro portions is 55% carbs, 25% protein and 20% healthy fats. ‘Short cutting‘ these calculations, look at the plate you prepared (both meals and snacks), half of the plate should be carbohydrates, a quarter protein and a quarter fat.**

ALL DRINKS

Log all water, caffeine and alcohol intake.

**Tips & Tricks: Aiming for 3L of water per day, grab a water bottle that goes where you go throughout the day. If you have a 1 liter bottle, you know you are aiming to fill it up 3x’s that day!**

ALL SUPPLEMENTS

Log all multivitamins, tinctures, protein powders etc.

These guys will can also play into energy levels and overall health. **Hopefully with a positive impact! But noting them may also highlight a hidden sensitivity…

WITH ALL RECORDINGS, ALSO NOTE:

TIME

What time did you consume your meal, snack, beverage or supplement?

FEELING

How is your energy level and overall feeling 30-40 min after eating?
**This is where certain foods start to stand out as being potential triggers for bloating, fatigue, or even slight food allergies!
***It is also an indicator if you are missing macros… For instance, if you’re still hungry an hour after your meal, perhaps you didn’t eat enough fat or protein. Or, if you’re exhausted after your meal, you may need to lower your carbohydrate intake.

FEEL your body again, what is it telling you?

CRAVINGS

Fear not! They are very helpful 🙂
**For example: Sugar cravings! Instead of repressing, let’s see… is your body telling you…
That your carbohydrate intake is not well adjusted to your training goals.
Your carbohydrate intake is not balanced throughout the day.
You don’t eat enough protein at meals and feel hungry 30 minutes after.
You put yourself on too restrictive of a diet and your body feels under fueled.
Pay attention and troubleshoot— you CAN do this.

SLEEP

How many hours of sleep did you get the night before?

**This can also help you identify overall energy throughout your day. It will also be a factor when you start to make adjustments to your food— (For example, when I cut dairy out of my diet, I digested better, and slept better!)

And while this diary may make things more clear about how your body reacts to your current food selection, there still may be some other adjustments you can pepper in and think about…

SELECTION

Without overhauling your refrigerator or dried goods in a day… try looking at your current habits first. Is your current selection of meals, snacks, supplements and beverages making you feel good? Do you have the energy you need to get through your day? Do you have a healthy relationship with your food selection and habits?

One solid pro about moving around the world, is that I get to reassess my food selection (in different languages).. quite often! Once I go through the grocery store, translate and read through the ingredients, and make that first selection, I’m set (until I move again). Because, as a creature of habit, I buy (roughly) the same foods over and over again.

So, if you’re reading this, and you don’t know where to start, schedule a date with yourself to go to the grocery store consciously. Go through and actually read the ingredient list of the foods you are buying.

**Quick tips here: if you can’t pronounce the ingredient— it is probably not great for your body and! usually, the less ingredients per item, the better!**

TIMING

It is super common to suppress (or not be aware of!) hunger cues and/or skip meals. But in doing so, your metabolism (huge, trendy, fancy word that means: your body’s natural system to convert food to energy) takes a hit and slows down. When this involuntary system slows down, your body stores food— it doesn’t use it. When you do eat after that skipped meal, your body wants to hold on to it and process it slowly because it doesn’t know when you will fuel it again.

Be consistent.

Fuel your body regularly. I like to eat smaller portions but more frequently. That means I plan to eat every 2-3 hours equaling 5X’s a day! (3 classic meals, and 2 snacks). Like this, your body is receiving the signal that you are regularly fueling and will continue to process that food into energy. This also regulates and keeps your blood sugar levels balanced, which will carry you through those mid-day energy crashes.

MINDSET & MODERATION

Unfortunately, early on, a lot of us experience a shift from self-regulation to some external chatter; dictating what we should and shouldn’t eat, how much of it, and when.

Challenge this chatter and any internal negative thought patterns that categorize foods as ‘good’ or ‘bad’.

Food doesn’t have morals… but they do have values!

If you tip the scale toward filling up on more nutrient dense foods that give your body vibrant energy… but still leave room for a smaller portion of less nutrient dense treats, you can start to eliminate the feelings of failure or guilt surrounding food. Eating what your body thrives on with what you actually want, *in the right proportions* can leave you more satisfied with your meal. It’s when you deny yourself completely, that it’s much easier to munch between meals with less nutrient dense foods. Just visualize your meals and snacks to be nutritious, but also satisfying and tasty.

Your body will tell you if it liked your selection, remember??

Much more on this later… but I’d love to hear what you think so far!! Leave your comments or suggestions below 🙂

Yours Truly,
Elizabeth Cauchois

The post My Starter Guide to Intuitive Eating appeared first on CUT 2 THE CORE FITNESS.

Pre-Pregnancy Split Routine Workout

Elizabeth Cauchois — Wed, 15 Nov 2023 14:51:45 +0000

While this workout could be for literally anyone, I am posting it here, under pre- pregnancy workouts because I designed it with an emphasis on core awareness, stability and control— while of course, still touching on everything else!

REST MAMA REST

Main Target:
Full Body Recovery

Equipment Needed:
Absolutely nothing

Time:
48 Hours

Self Check Before Starting this Workout Program

Do you know what the neutral position of your spine is?
Do you know how to engage the muscles of your core to support this neutral position?
If you are unsure or need a refresh, take a few minutes to review by clicking this link:

https://cut2thecorefitness.com/the-neutral-position-of-the-spine/

But First...
LET'S DO A WARM UP

1 Slow Paced Circuit (3 Min)

Set Up: Put on your favorite “move your body” playlist, close the door and bask in this dedicated you time!

DO IT UP:

10 Slow high knees w/ upper body twist,

10 Full ROM arm circles forward,

10 Full ROM arm circles backward,

10 Full ROM classic squats,

5 Standing roll down, roll ups,

10 Downward dog shoulder shrugs,

10 Dead bug marches

LEVEL UP:

Click here and give my go to warm up routine follow along video a try.

My Every Day Secret Weapon

(We’re talkin’ upper back posture correction, decreased shoulder pain… or in my current case- the undoing of breastfeeding posture!)

REST ONE MIN & REPEAT 2 MORE TIMES

Kickbacks: Extend the right leg straight behind you, toes pointing straight down,

Leg Curls: Hold the last extension of the kickback, and curl the leg upward,

Pulse Lifts: Hold the last curl of the leg curls, and pulse the leg upward,

Welcome to the inspiration for this entire blog! When I tell you that physical fitness saved me before-during-after pregnancy, I mean SAVED, in every sense of the word.

Dedicating 30 min of my day to be in my own brain space with my own body kept my mind/ sanity in check, kept my ever-changing body in check, and pulled me through (the ever so slightly tabooed topic of) postpartum depression.

*In fact, I don’t think I ever admitted this aloud. So if you’re reading, voila! Hidden behind a global pandemic, hormones and whatever else I could justify my erratic behavior with, I truly *shoulda/coulda/woulda* have sought help. Anyway— that is a whole other blog topic!*

But with this, my own form of self-help came in the structure of this core protocol!
Fully detailed with anatomy, bio-mechanics and pain science, this core protocol will not only guide you through core stability and strength exercises, but also give you the tools to be confident in your body’s abilities!

I always recommend to start at the beginning- at Level One, ensuring you are solid with the foundational basics. Once your foundation is in check, reach out if you need help assessing your current core fitness level

DO IT UP:

Click the link above which will direct you to Protocol Cut 2 the Core. Send us a message with your desired starting level and we will help get you set up and moving!

LEVEL UP:

As you get stronger, you will be able to purchase subsequent levels from our website.

DAY FIVE
BREATHE MAMA BREATHE

Full Body Scan

10-15 Min

Set Up: After a full week of intense training, take this 10 min to recenter and truly connect your body. Lie down on the floor and close your eyes.

DO IT UP:

Take deep, full breaths in your body and feel any/ all sensations.

If you feel tired, sore, or a point of tension, place 3 deep breaths there, into the heart of that muscle.

After you have scanned your body take time to release and stretch these tired/achy muscles.

Using a foam roller, ball or self passive stretches, allow your body to release and realign to prep for next week’s training!

LEVEL UP:

After completing this body scan, add my pre-pregnancy stretch routine coming soon in the next post!

So! Let me know how your week of training went 🙂 I am currently doing this split routine workout myself and would love to hear your feedback <3

Yours Truly,
Elizabeth Cauchois

The post Pre-Pregnancy Split Routine Workout appeared first on CUT 2 THE CORE FITNESS.

The Neutral Position of the Spine

Elizabeth Cauchois — Sun, 15 Oct 2023 15:37:21 +0000

I couldn’t start this blog without officially introducing the neutral position of the spine. But before we go there, a brief history to this company of mine…

Several years ago, Guilhem and I started brainstorming ideas about long term and future work opportunities. We wanted to find a way to combine our experience and knowledge in working with our bodies. This being, two lifelong journeys worth of training, experimentation, precision, study, and well… mileage (12+ years each of being professional athletes), where we have both fine-tuned our approach to health and fitness.

Knowing our bodies inside and out has allowed us to be adaptable. That is, staying on top of our health and fitness as we age, travel, change careers, recover from injury, birth a child, you name it. And so, with Cut 2 the Core Fitness LLC, our company’s mission is to encourage this self awareness. If you know your body’s wants, needs and demands, you too can adapt to the ever changing you!

To ‘cut to the core’ of something means to:
Get to the point, center or heart.

‘Cut’ is intended as being both: direct, and references the sculpting of musculature.

‘2’ (instead of ‘to’) to wink at the two founders, Guilhem and myself. And

‘Core’ doubling as: the center of topic and the core musculature (our specialty is core strength and rehab).

And now, back to it… the neutral position of your spine. Why is it important to know this placement— or maybe, more importantly, feel this placement?

By creating awareness of your lumbo-pelvic hip complex (CORE) before pregnancy, you will have a baseline reference for your postpartum recovery! So let’s nerd out, ever so slightly, to first identify the muscles related to the neutral position of your spine. Then we can start the process of feeling these supportive muscles.

Follow Along Neutral Position Guide

But… why is this important to know??

While pre and postnatal, you will put yourself in the WEIRDEST positions. I mean it. My life’s work revolves around body awareness, and even still— (involuntarily) your body displaces it’s organs to accommodate your ever growing uterus— which puts odd/ new strains on your back and expanding pelvis/ hips.

(It felt like my sacrum needed a strong and proper pop for a solid 6 months!)

And after delivering Oliver.. I was contorting myself in all strange ways to keep him sleeping, figure out breastfeeding, avoid sitting “square” on my naturally delivered birth stitches etc!

I have a little secret…

When we hear someone recommend ‘proper’ or ‘good’ posture, if you’re anything like me, you’ll think “so I must sit, stand, walk and sleep erect/ constipated-looking to avoid all body pain?”

My little secret is.. no you do not! ‘Good’ or ‘bad’ posture doesn’t have to be permanent state of being, posture becomes good/bad due to it’s timeline…

You can get into trouble if you slump into ‘bad’ posture for an elongated amount of time.

Think about the time you were cooking and sunk into one hip while talking on the phone that was held into place by your ear and hiked up shoulder. By the time dinner was prepared, or the phone call ended, you felt pretty cemented into that zig zag of a posture. Putting yourself into this one awkward position, (which was necessary for the ultimate multitask!) made the muscles surrounding that position start to shift to support it. And in this process, stretching some muscles while shortening or tightening others.

Ouch! (Wait until you add baby on that hip while cooking and calling.. eeeeahhhh!)

Even though multitasking is a huge part of life, we can spare ourselves the following 3 days of lower back pain, if we pepper in a touch of self awareness.

By all means these zig zags, folds, and slumps happen… to make life happen— but if we shift in and out of it more consciously— no harm- no foul.

Let’s think of your spine’s neutral position as a very solid foundation of your home. Foundations are important, right? But that doesn’t mean you have to sit there and watch your foundation… at all times, for it to do it’s job.
It is a support that allows you to move, in and out of your home.

You know what your foundation is, you know where it is, you trust that it’s holding up your home, and if it needs some maintenance, you know exactly how to rectify it.

Woooo so.. let’s know our bodies, yes?

By learning and feeling the appropriate ranges of motion of your spine, with the support of the surrounding core musculature, you can navigate these weird positions without causing harm.

And the occasions that you do feel stiff/ stuck, your knowledge and practice will give you the confidence that you probably didn’t do something too serious— you now know how to reinforce the good stuff 😉

Whether you are actively training your body, going about your everyday life, or figuring out life with bebe, having some sense of core awareness will help you support your optimum posture. And when you do add baby to the mix, having this habitual and naturally occurring ‘good’ posture, things like lifting, carrying, breastfeeding, rocking, bending, cooking, cleaning WITH baby will help promote the recovery of your core muscles while preventing back pain.

Have you laid down on your yoga mat yet? In case you have not…

On top of awareness and personal baselines.. Ab strength training before and during pregnancy will not only help with your recovery process but will also come in handy come “you’re 10 cm dilated.. it’s time to PUSHHH”.

During your pregnancy, while belly and baby are growing, those abdominals stretch, weaken and sometimes (more often than not), separate. Hello diastasis recti! It’s like you have over-packed your suitcase, and the zipper (between your rectus abdominis (6 pack)) has completely unraveled.

Don’t panic.

When you google diastasis recti recovery, you will get a load of surgery options. While this will indeed ‘repair your zipper’, it is invasive and introduces yet another- recovery period.

Give it a break mama.

For me, knowing that my zipper would never re-zip without surgery, I wanted to see if I could at least regain control of my 6 pack without it. In doing so, I was able to close the gaping 3 finger-width gap between the rectus abdominis bands, and I have the control and awareness to keep them there. Safely. And the knowledge I had on the neutral position of the spine made it all possible. (Much more on diastasis recti to come in future postpartum posts!)

Protocol Cut 2 the Core, is a GREAT place to start. For pre-prenatal strength/ awareness and postpartum recovery, this protocol has got your back… quite literally.

Join Our Core Protocol Here

Yours Truly, Elizabeth Cauchois

The post The Neutral Position of the Spine appeared first on CUT 2 THE CORE FITNESS.

CORE MOMS

Elizabeth Cauchois — Wed, 30 Aug 2023 14:05:02 +0000

Welcome to Cut 2 the Core’s very own blog:

CORE MOMS

Written by Elizabeth Cauchois ♥

Thank you for joining me here as I venture into the uncharted territory of blogging.. mom blogging.. mlogging.. I’m writing a Mlog!

Having so much say on the topics of motherhood, health and fitness, I thought it best to start putting it down on paper, ehhrrr online, to file these thoughts of mine while, hopefully, helping and/ or inspiring other women.

So.. Hi! and welcome to Core Moms!

Writing passionately from personal experience, research and reflection, I am ready to dive in and share some tricks I’ve learned along the way as a professional acrobat, certified health/ fitness instructor and proud mom of baby boy, Oliver.

Covering an (organized (Hello Virgo moon)) range of topics, I thought it best to start posting chronologically… beginning with pre-prenatal (yes!… before even trying for baby).

With my very first post coming out this week, covering the importance of the neutral position of the spine, I plan to consistently push out a good word or two on workouts, mindset coaching and recipes to best fuel your unique and incredible body— before, during and after the marvelous journey of motherhood!

When Instagram kept error – coding my written descriptions as being too long, I was pushed here to express myself as I intended— with long, personality filled, elaborate text. Because sometimes, a topic cannot be expressed in a hashtag 🙂

Looking forward to your feedback, suggestions and questions as I learn the art of posting in a whole new way!

Yours Truly, Elizabeth Cauchois

The post CORE MOMS appeared first on CUT 2 THE CORE FITNESS.

CUT 2 THE CORE FITNESS

Sleep While You Still Can!

Yours Truly, Elizabeth Cauchois

Food and Fertility

Yours Truly, Elizabeth Cauchois

Stretch Mama Stretch

Scalene/ Trapezius Stretch

Pectoralis Stretch

"Cobra" Back Extension

Child's Pose

Piriformis Stretches Option 1: Double Crossed Piriformis Stretch

Option 2: Seated Piriformis Stretch

Quadricep Stretches Option 1: Seated 4th Position Quadricep Stretch

Option 2: Active Front Lunge

90 Degree Hamstring Stretch

Yours Truly, Elizabeth Cauchois

Physical, Mental and Spiritual Change

I'm Goin' Through Changes (den na nah!)

(Yes... the theme song from Big Mouth.)

Chapter 1 PHYSICAL CHANGE

Altered Appetite

Lead Legs

Luscious Looks

Extremity Expansion

Peculiar Practices

Popping Pelvis

Ebbing Energy

So what can you do to take on physical pregnancy changes?

Breathe Through the Constant Change

Stay as Active as Your Body Allows

Smaller and More Frequent Bites

Rest

Don’t Compare

Chapter 2 MENTAL CHANGE

To Know or Not to Know

Dealing with Body Image

Nesting

Spontaneous Emotional Flares

IT Who Shall Not Be Named

When Things Aren’t Perfect

Mental Awareness and Preparation

So what can you do to take on mental pregnancy changes?

Be Honest...

Be Present

Keep Talking

Prioritize Health

Set Up

Chapter 3 PERSPECTIVE CHANGE

Profound Admiration for Other Mothers

A New Form of Self Awareness

Resilience

Creativity

So what can you do to take on this new perspective?

Give a Round of Applause for Moms

Air It Out

Honor It All

Adopt the Creative Mindset

Yours Truly, Elizabeth Cauchois

My Starter Guide to Intuitive Eating

KNOW YOURSELF

If you knew what it took for you to feel amazing, wouldn’t you do it?

Intuitive eating does NOT eliminate the things you enjoy eating!

While I thought I was doing it for my career— turns out— I was doing it for my life.

The more you know yourself physically, the clearer you’ll become mentally and the better you’ll feel emotionally.

Write a Food Diary

ALL FOODS

ALL DRINKS

ALL SUPPLEMENTS

WITH ALL RECORDINGS, ALSO NOTE:

TIME

FEELING

CRAVINGS

SLEEP

SELECTION

TIMING

MINDSET & MODERATION

Yours Truly, Elizabeth Cauchois

Pre-Pregnancy Split Routine Workout

DAY ONE

PUSH MAMA PUSH

Yours Truly,
Elizabeth Cauchois

Yours Truly,
Elizabeth Cauchois

Piriformis Stretches
Option 1: Double Crossed Piriformis Stretch

Quadricep Stretches
Option 1: Seated 4th Position Quadricep Stretch

Yours Truly,
Elizabeth Cauchois

Chapter 1
PHYSICAL CHANGE

Chapter 2
MENTAL CHANGE

Chapter 3
PERSPECTIVE CHANGE

Yours Truly,
Elizabeth Cauchois

Yours Truly,
Elizabeth Cauchois

But First...
LET'S DO A WARM UP

DAY ONE
PUSH MAMA PUSH

DAY TWO
PULL MAMA PULL

DAY THREE
SQUAT MAMA SQUAT

DAY FOUR
PROTOCOL CUT 2 THE CORE

DAY FIVE
BREATHE MAMA BREATHE

Yours Truly,
Elizabeth Cauchois