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soon to be parent

"Can I Work Out if I'm Pregnant?"


"Can I Work Out if I'm Pregnant?"

Our co-founder, Justine Sharifi is a newly expectant mother, and you may have seen her being a total badass handling business per usual at the gym, directing the build-out of our second location, and even boxing with one of our pro boxers, RJ! I've been training her for the past few months, and I wanted to answer a few questions about exercising while pregnant for other expectant mothers.

Is it safe to exercise while pregnant?

Yes, in most cases.

You should always check with your doctor, but if you were active before being pregnant, then you should be alright to carry on with physical activity. In fact, it’s usually recommended that pregnant women do at least some form of physical activity for at least 30 minutes per day. Of course, goals will change when you’re pregnant, so it’s important to keep in mind that the focus of your exercise will need to shift from aesthetic, fat loss, etc. to your individual needs while pregnant.

What types of exercise are best?

As far as exercise selection goes, choose exercises that are:

  • Low impact (to minimize joint stress)
  • Low to moderate intensity (due to the fact that your heart rate and body temperature are already elevated from pregnancy)
  • Resistance-based, aerobic, or a mix of both.
    • A couple of notes:
      • Resistance training should focus on spine support and addressing low back pain by strengthening the hips.
      • Avoid exercises that keep you in a supine position (on your back) for long periods of time.
      •  Limit static stretching (i.e. yoga - instead, look for prenatal yoga).

Due to the changes your body’s going through, you have to take into consideration the extra stress to your body added by exercise and hormonal changes. For example, an increase in the hormone relaxin is to be expected, which is secreted to relax the ligaments down below, the uterus, and the cervix to prepare your body for child development and labor. However, the increased relaxin levels will also affect other parts of your body, such as the muscles preventing stomach acid from coming back up, which can lead to heartburn. Further, you’ll have to keep physical activity at a low to moderate intensity because your body is already stressed and working hard to create another human.  

What are the benefits of exercising as an expectant mother?

  • Stress control/relief
  • Maternal muscle strength (pelvic floor strengthening)
  • Helps with urinary inconsistency
  • Weight control (pre- to post- pregnancy)

Don’t be afraid to exercise, but don’t over-do it! Always be sure to get your doctor’s approval before starting an exercise routine. Do things that will complement this significant change to your body and to your life, and do things that will make this experience the best that it can be.


How "Why Not Now" Started


How "Why Not Now" Started

When it comes to making fitness a priority, we've told ourselves, "We'll start on Monday," or "It'll be my New Year's resolution."  Well, why not now?  Empower yourself in the present and make it your lifestyle!


How many of us are in love with fitness, training, rehabilitation, or anything related to the word I try to avoid using: exercise? Okay, I like to call any of the previous terms “movement” because it’s more intentional and it’s something we all need to do not only to survive, but thrive. You don’t need to love to move, but you do need to commit to movement in one form or another. For some of us, it’s because we’re training to perform our best at something. For others, movement may be used to recover from injuries. For most of us, exercise is not natural or enjoyable but we know we need to do it in order to look, feel, and be the best versions of ourselves. Believe it or not, I don’t personally enjoy fitness unless I’m training for a sport or an event. There are a few unique specimens who are passionate and sometimes obsessed with resistance training, running, plyometrics, etc. because it’s fun for them and allows them to reach a state of flow. Flow, aka “the zone”, is the mental state of operation in which a person performing an activity is fully immersed in a feeling of energized focus, full involvement, and enjoyment in the process of the activity. We can discuss that next time as it’s a subject that I’m particularly interested in. For now, let’s stay on task - I’m here to talk about: commitment.


“A commitment is falling in love with something and then building a structure of behavior around it for those moments when love falters” - David Brooks’ lecture “The Next Big Challenge In Your Life”

I’m currently falling in love with the idea that I will be a parent soon, but I refuse to have a “dad bod”. My love and commitment has evolved, changed, and failed me several times - and that’s fine. I don’t have sporting events to train for, and I have no interest in training for a recreational event at the moment. In 2016, my commitment was to avoid having surgery to repair my ACL (yes, not having the surgery is an option). My focus was training hard to build the strength and body awareness necessary to have a fully functioning knee without a fully functioning ACL. Life is full of twists and turns and you don’t always have time to prepare for them, and that’s where motivation comes in. Your motivation is dictated by the current challenges you face. Motivation will keep you committed, and most importantly, keep you disciplined enough to keep you moving forward.

A Winning Mindset

Prior to the 2013 season, Russell Wilson inspired the the Seattle Seahawks with the phase “why not us”. In February of 2014, they won their first Super Bowl. Inspired by Russell Wilson, Justine and I came up with P4L’s slogan of “Why Not Now?” Why wait until tomorrow, next week, next month, or next year to focus on your fitness? Or better yet, why wait to commit to something you love? We all have a love for something, and that love will motivate us to stay committed to reaching our goals.