Emanuela Training

10/01/2025

Hi everyone!
I’m excited to share that I’ll be participating in the CIBC Run for the Cure on October 5th. We'll be walking to support everyone who has been impacted by cancer, whether personally, through family, or friends. This cause is close to so many of us, and I’d love for you to join me.
🏃‍♀️ Want to walk together? You’re more than welcome! https://support.cancer.ca/site/SPageServer?pagename=RFTC_NW_pc3&pc2_page=center&fr_id=30443

💗 Can’t attend but still want to support? You can make a donation directly through my page here:

https://support.cancer.ca/site/SPageServer?pagename=RFTC_NW_pc3&pc2_page=center&fr_id=30443

Every step and every dollar makes a difference. Thank you so much for your support!

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07/25/2025

Safe Postnatal Core Workout (No Crunches)
Following childbirth, the abdominal wall and pelvic floor undergo significant changes. It’s essential to approach core rehabilitation with care, especially in the early postpartum period.

Why avoid crunches postnatally?

Traditional abdominal exercises such as crunches can increase intra-abdominal pressure, potentially worsening diastasis recti (abdominal separation), pelvic floor symptoms, or delay proper core recovery particularly in the presence of:

* Diastasis recti
* Pelvic organ prolapse
* Postpartum incontinence
* C-section recovery
* Core weakness or instability

This crunch-free workout focuses on restoring core function through breathing mechanics, deep core engagement, and controlled movement patterns.

Key Components:

👉🏾Diaphragmatic breathing :Supports pressure regulation and core/pelvic floor coordination
👉🏽360° Core activation :Promotes engagement of the transverse abdominis and pelvic floor
👉🏻 Heel slides & glute bridges : Build foundational strength while minimizing strain
👉Modified bird-dogs & side-lying leg lifts Encourage core stability through functional movement

Guidelines:
✔ Begin only after being medically cleared by your healthcare provider
✔ Consider seeking an evaluation from a pelvic health physiotherapist
✔ Emphasize form, breath, and connection over intensity or reps

🚨Disclaimer: This workout is educational in nature and does not substitute individualized medical or physiotherapy advice. Always consult a qualified healthcare professional before beginning a postpartum exercise program.

07/24/2025

Why Consider a Doula for a Cesarean Birth?
Cesarean birth is a medical procedure but it’s also a major life event.
Research shows that continuous support from a trained professional like a doula can improve maternal satisfaction, reduce anxiety, and support recovery, even in surgical births.

A doula’s role during a planned or unplanned cesarean includes:

👉🏻Evidence-based education before the procedure
👉🏾Assistance in preparing a cesarean-specific birth plan
👉🏿Non-clinical support during pre-op and recovery
👉Advocacy and communication support with your care team
👉🏾Postoperative emotional and physical recovery guidance

Having a doula doesn’t replace medical care, It complements it by improving the birthing person’s experience, involvement, and understanding.

Cesarean birth deserves the same level of preparation and support as any other birth.

📍 I offer cesarean support services in Vancouver, including prenatal sessions and post-op follow-up and visits.
DM or email to learn more.

07/22/2025

Why strength Training Matters for Women’s Health
Resistance training involves exercises that cause muscles to contract against an external resistance, such as bodyweight, free weights, resistance bands, or machines. This form of training is crucial for women’s health across the lifespan.

Key benefits include:

👉🏾Improved bone mineral density: Resistance training stimulates osteoblast activity, helping prevent osteoporosis and reducing fracture risk, especially post-menopause.

👉🏼Enhanced metabolic function: Increases resting metabolic rate by promoting lean muscle mass, improving insulin sensitivity and aiding in hormonal regulation.

👉Strengthened core and pelvic floor muscles: Supports spinal stability, posture, and pelvic organ function, reducing the risk of pelvic floor dysfunction and lower back pain.

👉🏿Positive mental health effects: Resistance exercise has been shown to decrease symptoms of anxiety and depression, while enhancing self-efficacy and cognitive function.

👉🏻Functional strength gains: Improves muscular endurance and strength necessary for daily activities, pregnancy, postpartum recovery, and healthy aging.

It’s important to note that resistance training protocols should be individualized, considering factors such as age, health status, fitness level, and personal goals.
Heavy lifting is not required to reap significant health benefits; even low to moderate intensity resistance training performed consistently can lead to meaningful physiological adaptations.

🚨Every woman’s body is unique progress is about consistency, safety, and respecting your individual needs.

07/18/2025

POSTPARTUM GOALS: A DIFFERENT APPROACH
After giving birth, your body has been through a lot.
There’s so much to think about that rehabilitation often takes a back seat especially when it feels hard to put yourself first.

Recovery takes time. And yet, many women feel pressure to “bounce back” quickly or return to their pre-pregnancy bodies.

But what if we shifted the focus?

🟡 Instead of weight loss, let’s talk about feeling stable and strong.

🟡 Instead of “bouncing back,” let’s rebuild with intention.

🟡 Instead of pushing through exhaustion, let’s honour your body’s signals.

Realistic postpartum goals might look like:

✔️ Reconnecting with your body
✔️ Supporting your pelvic floor and core
✔️ Moving with less pain
✔️ Having more energy for your day
✔️ Creating space to care for yourself too

As a trainer and doula, I support women in this transition with safe, respectful, and personalized movement plans.

You’re not starting over.
You’re moving forward one step at a time.

💬 Not sure where to begin? Send me a message. Let’s talk.

07/16/2025

How to Prepare Emotionally for Birth 💛

Birth isn’t just a physical event it is an emotional journey. Supporting your mental well-being during pregnancy can make a real difference in how you experience labor, postpartum, and beyond.

Here are 5 evidence-informed ways to prepare emotionally:

📘 1. Educate Yourself
Understanding what to expect can reduce fear and build confidence. Take prenatal classes, read trusted sources, and ask all your questions.

🧠 2. Address Fears + Expectations
Reflect on any anxieties or assumptions about birth. Talk them through with a doula, therapist, or care provider you trust.

🤝 3. Strengthen Your Support System
Surround yourself with people who help you feel safe and respected whether that’s a partner, doula, friend, or birth team.

🧘‍♀️ 4. Practice Mindfulness
Breathing, meditation, journaling simple tools can help you stay grounded and present before and during labor.

📝 5. Create a Flexible Birth Plan
Planning can empower you, but flexibility is key. Discuss your wishes with your provider, while staying open to the unpredictable nature of birth.

🌱 Emotional readiness doesn’t mean being fearless. It means facing the unknown with support, knowledge, and self-trust.

07/15/2025

Beginner gym Mistakes to Avoid
Start smart, Stay safe, Build lasting results.
Starting to move your body is a beautiful decision whether you’re walking more, stretching again, or trying the gym for the first time.
But when we start something new, it’s easy to fall into patterns that don’t actually support us. Not because we’re doing anything wrong just because no one taught us what to look out for.

Some of the most common mistakes I’ve seen (and sometimes made myself) include:

👉🏽Skipping warm-ups
👉🏼Choosing random workouts online
👉Doing too much, too soon
👉🏾Focusing only on weight or appearance

These things can lead to frustration, soreness, or even injury and they can make you feel like giving up. But they’re all avoidable.

Here’s what helps instead:

✔️ Start with what your body can handle today
✔️ Be consistent, not extreme
✔️ Learn the difference between discomfort and pain
✔️ Focus on how you feel, not just how you look
There’s no one “right” way to move but there is a way that’s right for you.
And that includes rest, patience, and kindness.

If you’re just beginning, take your time. You’re allowed to go slow.
And if you need support you can always ask.


StartSmart

07/05/2025

How do you know if your core still needs more recovery?
It’s not just about “feeling strong” or getting your abs back, it’s about how your body functions in daily life.

After pregnancy, surgery, or injury, your core muscles (deep abdominals, pelvic floor, diaphragm, and lower back) need time to retrain coordination and support. If this recovery doesn’t happen fully, it can lead to ongoing symptoms or limit progress in your workouts.

Here are a few common signs your core may not be fully recovered yet:

🔹 You feel pressure, heaviness, or doming in your abdomen during exertion
🔹 You leak urine when coughing, sneezing, or exercising
🔹 You feel unstable in your lower back, pelvis, or hips
🔹 Your breath feels shallow or restricted during movement
🔹 You’ve had a diastasis recti that hasn’t closed functionally
🔹 Core exercises feel ineffective, or you’re “bracing” without control

🫶🏽These aren’t failures they’re signals from your body asking for a better recovery strategy.

Working with a professional trained in postpartum and core rehab can help you rebuild safely and confidently not just for aesthetic goals, but for long-term strength, function, and comfort.

💬 Have questions about your own recovery?
Drop them in the comments or send a message I’m here to help.

07/03/2025

Cultural Competence in Doula Care
In a diverse city like Vancouver, where people come from many different cultural backgrounds, every birth story is unique. As doulas, providing truly supportive care means more than offering comfort measures it means respecting each client’s culture, values, and individual preferences.

What does cultural competence look like in doula care?

👉🏻Honoring your right to make informed decisions that reflect your beliefs and traditions
👉🏿Respecting your parenting style, family dynamics, and spiritual or cultural rituals
👉🏽Supporting your birth plan while helping you adapt if unexpected changes arise
👉🏻Enhancing communication between you and your medical care team to ensure your values are understood
👉🏽Recognizing when specialized support is needed and helping connect you to those resources

🤰🏼For clients:

You have the right to choose a doula who understands and respects your background, language, and needs. Your birth and postpartum experience should reflect your culture and values not someone else’s assumptions.

🙋🏼‍♀️For doulas:

Cultural competence is a continuous journey. It means staying professional, reflecting on our own biases, asking respectful questions, and adapting our care to fit each individual’s worldview. It’s about listening deeply and creating a safe space where every client feels truly seen and supported.
By committing to culturally competent care, doulas build trust, empower birthing people, and contribute to safer, more respectful birth experiences for all families.

🤝 Whether you’re planning your birth or supporting someone who is, cultural competence isn’t optional it’s essential.

06/30/2025

Dynamic or Static Stretching? When and Why?
Stretching is essential but when and how you do it makes all the difference.

Dynamic stretching:
Do it before your workout to warm up and prep your body for movement. Think leg swings, arm circles, or walking lunges.

Static stretching:
Do it after your workout to release tension and improve flexibility. Hold each stretch for 20–30 seconds.

👉🏻Use both to improve performance, prevent injuries, and support recovery.

Not sure where to start or what your body needs?

📩 Call me to create a personalized mobility and fitness plan that fits your goals.

06/27/2025

👶 How to Carry Your Baby Without Hurting Your Back
🌸Your body just gave birth, be kind to it.
Lifting and holding your baby shouldn’t leave you in pain.

Here are 5 simple tips to protect your back while keeping your little one close:

👉🏾Use your legs, not your back
Bend your knees and squat to lift. Avoid bending from the waist.

👉🏻Keep your baby close
The closer your baby is to your chest, the lighter they feel and the less strain on your spine.

👉🏿Engage your core
Before lifting, gently activate your deep core and pelvic floor.
(💬 Not sure how? DM me I’ll guide you!)

👉🏻 Switch sides often
Avoid always carrying your baby on the same hip. Switch it up to stay balanced.

👉🏿Use support when needed
A properly fitted baby carrier or sling helps distribute weight and protect your back.

💡 Bonus: Cradle and football holds are safe and comfortable positions that also support baby’s head and neck.

✨ Little adjustments make a big difference.
As a Doula and Postpartum Trainer, I’m here to help you move confidently and recover safely.

06/25/2025

A birth plan isn’t about controlling every moment, it’s about understanding your options, expressing what truly matters to you, and preparing for the journey ahead. 💛
Think of it as a flexible roadmap. Whether you’re planning a hospital or home birth, creating a birth plan gives you space to reflect, learn, and prepare , so you can enter birth feeling more grounded and confident.

✨ Your plan might include:

🫶🏼Pain relief options
🫶🏾Who you want in the room
🫶🏼Newborn care preferences
🫶🏾Cultural/spiritual considerations
🫶🏼What you’d prefer if things need to shift

Taking time to explore these choices can offer deeper clarity and help you feel more supported , even when things don’t go exactly as expected.

📄 The resources in the last slide can be a great starting point.

As your doula, I am here to guide you through this process, to help you clarify your values, understand your options, and feel more prepared for the unknowns.

📩 DM me if you’d like support creating a birth plan that reflects you flexible, informed, and grounded in your choices.