Gerilyn Burnett

Swelling in pregnancy is considered COMMON but it doesn’t have to be YOUR NORMAL.

I personally experienced significant foot swelling during my first pregnancy that I’ve AVOIDED in pregnancy 2, even if I go on long walks or eat a really salty meal.

For me personally, I didn’t consume enough potassium, but ANY of these factors can contribute!

Consider this a TROUBLESHOOTING post to manage your own swelling during pregnancy.

[RECIPE] SLEEPYTIME Chocolate Milk

47g protein, 1000mg calcium, 340mg magnesium in a full recipe (2c of milk)
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Sufficient Calcium is often lacking in mom’s diets, especially when breastfeeding or in 3rd trimester of pregnancy.

Calcium helps you sleep! I currently use pearl powder, but you can also find a high quality bone meal powder.
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I sleep soooo deeply & much longer when I drink it ~30-60 min before bed, even deep into 3rd trimester of pregnancy.

Great for pregnancy, postpartum, & for kids :)
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SLEEPYTIME CHOCOLATE MILK
2c whole milk
1.5 scoops protein powder, unflavored
1.5T cocoa
1t vanilla
~2tsp maple syrup
Dash of sea salt
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OPTIONAL but included in the recipe:
1/2t Pearl powder OR 1/2 tsp whole bone calcium powder
1/2t Magnesium malate powder*

*this type of magnesium is easily absorbed & mostly well tolerated. But if you notice insomnia, heart palpitations, or increased anxiety you might omit it.
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Additional Optional Add-Ins:
1/2T Capra Mineral Whey Powder
1T MCT oil
1 capsule Reishi
1 capsule Biofulvic or tab of shilajit

I add in the above based on what I’m feeling that day!

I divide this & give my toddler 1/2-3/4c & myself the rest.
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Everyone says you need to sleep 8-9 hrs per night, but for parents of small children, that’s laughable.

But that doesn’t mean you cannot reap the benefits of sleep.

In fact, from what we know about sleep, sleep QUALITY can make more of an impact that quantity, especially when that quantity is frequently disrupted by night feedings or wakings.

The TLDR;
* Slow-wave Sleep (SWS) (∂ sleep) is the most RESTORATIVE

* SWS for adults happens in the FIRST HALF OF THE NIGHT

* The GLYMPHATIC SYSTEM is not active during REM-sleep that makes up most of the LAST HALF of the night

* Children typically sleep for longer stretches at the BEGINNING of the night

* GOING TO BED WITH YOUR KIDS (or lights out by 9-10P) is THE BEST way to improve your sleep quality in this period

GYMPHATIC SYSTEM (GS)
Is the system in your brain that removes toxins & waste products through a pressure gradient while you sleep, including amyloid plaques known to build-up in Alzheimers.

The GS is most active during SWS vs REM sleep where you dream, and not at all active during wakefulness.

SLOW WAVE SLEEP
SWS is characterized by decrease in heart rate, body temperature, slow brain-waves, & trouble waking.

The duration of SWS is the MOST when born and decreases throughout your lifetime, with the biggest decrease happening after your reproductive years (i.e., menopause).

Alzheimers, Schizophrenia, Major Depressive Disorder, & other aging/mood disorders are characterized by difficulties sleeping AND a marked decrease in SWS.
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Interestingly, breastfeeding in early postpartum is associated with a huge increase in SWS compared to non-moms & bottle-feeding moms.

In this study…
* breastfeeding moms got 182 +/- 41 min of SWS
* Bottle feeding 63 +/- 29 min
* Non-pregnant women 86 +/- 22 min

This may explain why BF moms often do not feel *as* sleep-deprived during this period.
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Knowing all of this, how to work backwards to improve sleep quality?

* Sunlight on your skin before 10A
* No screens or blue light after 7
* Blue light blockers on phones, computers, etc
* A phone-free bedroom
* Eating enough during the day

I hope this is encouraging! Quality > quantity.

This one simple rule can change your life.

Screw "Bounce Back ASAP"... the FASTEST WAY back to your strongest body is through the SLOW PATH... taking the time to rest, heal, and recover at the appropriate rate *for you.*
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What affects *your* rate of healing?
•The type of birth: vaginal or c-section
•Use of forceps or vacuum
•Stage & amount of tearing
•Stitches
•Duration, amount, & type of bleeding
•Epidural complications
•Nutrition
•Amount you are on your feet immediately postpartum
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That's why there's no set timeframe for healing after birth - it can be completely different for every individual AND birth-to-birth.

It's also why comparing your recovery timeline to someone else's is such a bad idea! You never know what's *really going on* behind the scenes and/or what she had to or is dealing with.
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Enter the Rule of 7-7-7 (or 5-5-5... whatever works for you).

The idea is that you acknowledge the demands of labor and birth on your body and *GRADUALLY* reload your systems.

It's applying the principle of Progressive Overload to your core and pelvic floor!

You spend 7 Days lying in & lying down as much as possible, legs together (yes, even if you had a C-Section*)

*There are *some* differences in how you approach this for a C-Section vs. vaginal delivery (see the slide on that), but the principle is the same.
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You spend 7 days sitting upright more frequently. But still resting most of the day. You might be up for a bit longer than the first week.
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You spend 7 days gradually returning to being on your feet, starting around the house and/or *short* walks outside starting with ~10 minute chunks and building up from there.
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ABSOLUTELY NO ONE should be on their feet for hours a day, wearing heels, or out and about in the first week after birth. There, I said it. And stand by it.

You still have a plate-sized hole in your uterus.
You still have a weakened pelvic floor.
You are still recovering from acute trauma & your body needs to allocate all resources to healing.

Not everyone can do this. But if you can - you should. Your body will thank you!
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Did you prioritize REST postpartum? Share your experience for all the pregnant moms!👇

In your game of LIFE, it’s VITAL that you’re able to live strong, active, & mobile in your body...

..so you can carry your kid(s) endlessly without worrying if your uterus will fall out.

..so you can make dinner without back pain

..so you can pursue your fitness goals without always wearing a pad “just in case”.

And what you do NOW during pregnancy 💯 impacts your recovery & long-term health AFTER baby arrives.

Training during pregnancy doesn’t have to be JUST yoga & 5 # weights

You can LIFT STRONG & work hard!

But it does need a nuanced approach for this season of your life, so you get the most out of NOW AND later.

Training Goals well-suited for pregnancy:
* Strength Balance
* Hypertrophy
* Maintenance
* Aerobic Conditioning
* Strength Endurance
* Mobility

Pregnancy is the PERFECT TIME, especially in the beginning to FINALLY invest time in addressing your weaknesses.

Building & maintaining all the muscle mass you can will come in clutch during sleepless nights & a longer period of rest & inactivity.

Aerobic Conditioning IS your foundation for sleep, heart health, & maintaining strong circulation, even when you cannot move as much. And both moderate-vigorous AND low intensity cardio is safe in healthy pregnancies.

Prioritizing MOBILITY through your hips, torso, & shoulders helps your baby get into the best position for birth AND sets you up for all the holding & unintentional hunching you’ll be doing after baby arrives.

The CAVEAT to all of this is that your plan MATCHES your current level & abilities to grow you from there… not following a competitor program or pro cirque du solei flexibility program.
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A question to ask yourself
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What do you want to be doing a year after baby arrives?
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What activities? For how long? At what load range?
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The choices you make during pregnancy directly impact your recovery & re try en to activity!

Don’t know where to start? Hi! I’m a Strength & Conditioning Coach who specializes in helping athletic pregnant & postpartum women enjoy their most active p&pp through individualized plans specific to their bodies, their circumstances, & their longterm goals.

Click the link in my bio to apply to work with me.

WHO: SAHM of 5

STAGE: Beyond Postpartum (2+ years)

TRAINS: @ Home

ATHLETIC ACTIVITIES: Lifting, CrossFit

NEEDS:
• Strength Balance
• Gradual Loading with an individualized program built around her weaknesses

WHY SHE IS SUCCESSFUL:
Jen was willing to lean into the scary parts of returning to the barbell that had previously left her debilitated for weeks.

She trusted the plan, showed up for herself, did the “boring but essential work”, and rebuilt confidence in her body and her ability to move how she loves.
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Hi, I’m Gerilyn, a strength & conditioning coach helping women feel athletic, mobile, and strong in their bodies through pregnancy and beyond. .

Click the link in my bio to APPLY to work with me.

This practice has been so helpful in (finally) rebuilding my fitness habit from training 0-2x a week to 4x a week after having a baby 2 years ago.

Life happens.
Things get in the way.

And FLEXIBILITY is the name of the game both in this season AND in living more of a feminine flow state (vs masculine push state).

But you still need *accountability* and *some structure*

Enter “skip once, not twice”.

Skip, adjust, shorten, modify your plan 1x but not the second time.

Take a nap instead of train ONE day, but not two* (*barring illness or other extenuating circumstances).

Choose the cereal over a more balanced meal 1x not twice.

Because 2x in a row starts a new habit. A habit towards more of what you DON’T want- being a woman who always puts everyone else’s needs before her own.

And the thing about habits is… it’s just as hard for a person NOT to follow through on their healthful habits as it is for a person just getting started TO follow through on their new habits.

It’s your choice how you feel.

What are some of your rules or principles that are essential to keeping you happy, energetic, & strong?👇

If you are training your aerobic fitness and notice your heart rate spiking higher than you think it should or skipping beats, you might first try lowering your intensity.

If that doesn't work, you might check some of these other health reasons that can cause heart palpitations and arrhythmias.
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**This is for educational purposes only and not medical advice. Always check with your doctor.**
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For the COACHES reading this, it's really important to be aware of these reasons when programming and coaching others.

More, harder, faster isn't better. Better is better.

Ventricular tachycardia - a specific type of arrhythmia - is life threatening if it lasts more than a few seconds.
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The most frequent one I have seen after coaching for 13+ years now is MEDICATION INTERACTIONS - specifically taking the wrong dosage for current needs.

As you are consistent with exercise, healthy eating, and sleep, your need for medications for blood pressure, statins, and thyroid meds can decrease.

It's vital to be in conversation with your doctor as you are making these changes so you know WHAT SIGNS TO LOOK FOR to know you are taking too much medication and HOW TO ADJUST when it happens.
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Say you run 2 miles in 20 minutes and your average heart rate was 175 bpm.

After 8 weeks of following a conditioning program you run 2 miles in 20:00 but your average heart rate is 160 bpm.

That's SIGNIFICANT progress. Your heart has become much more efficient to the task.

Heart Rate Zone training is a way to quantify conditioning training to modulate intensity.

For most go-getters, it makes sure you aren't pushing too hard too often.

It's also a way to know when to push harder as you adapt.

You have to keep challenging yourself to get stronger, faster, with more stamina.
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Most of the longevity health benefits are realized by spending more time in Zones 2 & 3.

Your heart will become more efficient, circulation will improve, capillary beds will increase in density, fat oxidation will improve.

"150 minutes of moderate-to-vigorous aerobic physical activity per week had a 31% lower risk of dying from any cause, 29% lower risk of dying from cardiovascular disease, and a 15% lower risk of dying from cancer." PMID: 36854652
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As you begin to work harder into Zones 4 & 5, lactic acid begins to build up and PRESS PAUSE on some of these positive adaptations.

Dr. Inigo recommends adding this type of training to the END of your aerobic sessions if you need to combine them to save time.

For example, on your 40 minute jog in Zones 2 & 3, where you can still nasal breathe and talk, at the very end in the final 2 minutes, GO ALL OUT, then be done for the day.
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Finally - Zone Training has its limitations because it's impossible to know your exact max heart rate without testing. And testing can be dangerous if you aren't fit.

Age, gender, fitness levels, medications, and stress levels can all affect your max heart rate.

So like calories, know it's a guide and not a hard-and-fast rule.
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Do you Zone Train? If so, what's your experience been?


'sGrow

The TLDR;
• BOTH aerobic and anaerobic training are important.

• Order matters. Aerobic before anaerobic.

• Just lifting doesn't replace traditional cardio.
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🖐I know I used to be firmly in this camp.

It was because I cared mainly about FAT LOSS at the time & research showed you could burn the same amount of fat using shorter, interval (anaerobic) style methods instead of long slow cardio.

AND the slight muscle building effects at the same seemed to be a two-fer, more for less kind of thing.

The problem is this approach doesn't replace the health benefits of long, slow, aerobic style training.

And 15-20 years of putting this to the test are showing.

The touted benefits of exercise are its effects on reducing development and incidence of cardiovascular disease, including high blood pressure.

Yet many strong powerlifters and weightlifters walk around out of breath and with high blood pressure.

Many "fit" people who have been working out for years walk around with high blood pressure.

It's not "just genetics" - it's the lifestyle, type of exercise, and frequency employed.

And we now know that "lift weights faster" ≠ the benefits of cardio.

Idk about you, but I want my exercise choice to have a long-lasting, positive return to my health and longevity.

I want to be and as active as I want to be until the day I die.

Not inadvertently contributing to poor health VIA EXERCISE CHOICE!
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SO - DON'T TAKE THIS POST OUT OF CONTEXT. All training is valuable and important!

But if you intentionally skip long, slower aerobic training because you think it can be achieved another way... it can't.

And if you're skimping on anaerobic training because you're nervous of challenging yourself, it's time to reap those benefits too.
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Confused on what to do and where to start?

You can assess your aerobic base and train from there.

DM me 'Cardio' to learn how.

If you’ve ever felt confused wondering what exactly is being talked about when you hear the word ‘cardio’, you aren’t alone. I’ve felt this often & I’ve been in the fitness industry 14+ years.

Let’s begin with defining our terms so we’re on the same page.

When we talk about cardiovascular fitness or “cardio”, what we’re really talking about is OXYGEN.

Specifically - the rate & efficiency of oxygen delivery in your body.

Oxygen is NECESSARY to generate energy beyond the first 60 seconds of exercise (look out for a future post on Energy Systems).

And the energy made from oxygen is long-lasting, like a big log on a fire.

Therefore “cardio” is talking about the capacity of the lungs & the heart to deliver oxygen via the bloodstream to the muscles.

Why the muscles?

Because that’s where your mitochondria are. And your mitochondria are what make energy (“ATP”)… using oxygen.

(Psssst… Any discussion of “cardio” should also include mitochondrial health because without the ability to make energy well… what’s the point of improving the supply chain?)

So when you hear terms like Lung Capacity, Stroke Volume, Blood Pressure, Resting Heart Rate, Lactic Acid… they all relate back to how efficiently (or not) your body absorbs, delivers, & recycles OXYGEN… and the health effects that occur from this.
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SO - how well can YOUR body USE oxygen?
At rest?
During exercise?
During repeated efforts?

How do you TRAIN IT to do better?

And HOW does this affect long-term health?

That's what we'll be covering in this series. On Friday check out the post with an overview of HEART RATE TRAINING to learn more.