Tailored Support for Breastfeeding Athletes
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Coach Cat says: I am not here to help you focus on weight loss, getting smaller or weaker. I am here to help you mesh breastfeeding your baby with functional, bodyweight movements and feeling good as you recover.
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Empowering Athletic Moms: Balancing Breastfeeding and Fitness
As an International Board Certified Lactation Consultant (IBCLC) with a deep passion for physical fitness, I’m here to support athletes who are navigating the journey of breastfeeding. With certifications in Postpartum Corrective Exercise, BirthFit Coaching, and Pregnancy and Postpartum Strength Training, I understand the unique challenges you face in balancing your athletic pursuits with your breastfeeding goals.
I love lifting heavy weights and participating in strength sports, and I’ve tackled a few 5K runs and swimming sessions along the way. If you’re an athlete who is breastfeeding, I would love to connect with you!
At Mother’s Milk NJ, I believe that fitness and wellness go hand in hand with motherhood. I’m dedicated to providing you with the guidance and support you need to thrive in both your athletic and breastfeeding journeys. Together, we can create a plan that empowers you to achieve your goals while nurturing your little one. Let’s embark on this exciting journey together!
I love lifting heavy weights and participating in strength sports, and I’ve tackled a few 5K runs and swimming sessions along the way. If you’re an athlete who is breastfeeding, I would love to connect with you!
At Mother’s Milk NJ, I believe that fitness and wellness go hand in hand with motherhood. I’m dedicated to providing you with the guidance and support you need to thrive in both your athletic and breastfeeding journeys. Together, we can create a plan that empowers you to achieve your goals while nurturing your little one. Let’s embark on this exciting journey together!
I’d recommend her to any mama who’s looking to get back into movement post-babe and unsure of where to start or just needing the accountability to make it a priority.
Emily E
Enhancing Your Fitness and Lactation Experience
Here’s how I can help you during your lactation journey as an athlete:
- Personalized Guidance: Each visit offers strategies tailored to your training goals and breastfeeding challenges.
- Holistic Approach: We’ll assess your physical recovery, nutrition, and lactation support to create a balanced plan for your well-being.
- Education on Physiology: Learn how breastfeeding affects your body, including hormonal changes and energy needs, to adapt your training effectively.
- Milk Supply Support: Get practical advice on maintaining or increasing your milk supply while managing an active lifestyle.
- Flexible Solutions: We’ll develop strategies for integrating breastfeeding into your training schedule, including timing feeds and pumping.
- Addressing Concerns: Discuss any specific issues related to breastfeeding and exercise, such as hydration and nutrition.
- Reassurance and Confidence: Regular visits will build your confidence in balancing breastfeeding with your athletic pursuits.
- Recovery Support: I’ll guide you through safe postpartum recovery strategies that align with your activity levels.
- Long-term Success: Together, we’ll establish sustainable practices that support both your breastfeeding journey and athletic performance.
TESTIMONIALS
Catherine’s postpartum class was the first physical exercise I had attempted in months and it was exactly what I needed. It felt so good to reawaken muscles I’d forgotten I had! I was definitely feeling unmotivated to start from scratch and Catherine gave me the inspiration to get moving again in a supportive, fun, and low-pressure environment. She is adept at designing workouts that are challenging but accessible, and her knowledge of the postpartum body (and mind) is invaluable.
Allyson N, Montclair, NJ
After my last pregnancy, I had a hernia and diastasis recti separation. I was scared to workout. Catherine is such an intuitive trainer, encouraging me to know my limits while pushing my boundaries. Exercising with her has helped me understand exactly where and how to tighten and work my abs, which has eliminated my back pain. I have learned about the shoulder and arm muscles to stretch and strengthen to reduce my neck pain. I wish I had started with Catherine sooner!
Christie R, RN, Montclair, NJ
This past winter she assisted me in learning how to properly return to running. She taught me the importance of doing gentle exercise to build back up muscle and strengthen my core. She took the time to demonstrate and explain the importance of each exercise. I look forward to continuing my postpartum journey with her guidance.
Laura P, Montclair, NJ
I sought out Catherine’s postpartum exercise services after having my first babe. I was blown away with how hard having a baby was on my back and pelvic floor and Catherine was the perfect teacher to help me get back in shape. She was so kind and patient. I appreciated how she had multiple modifications for each exercise in case it didn’t feel right. I come from a Crossfit background and it’s often hard for me to slow down. Catherine was articulate and focused in showing me how slower and deliberate was better at this stage in my healing. I’d recommend her to any mama who’s looking to get back into movement post-babe and unsure of where to start or just needing the accountability to make it a priority.
Emily E, Montclair, NJ
Catherine’s postpartum class was the first physical exercise I had attempted in months and it was exactly what I needed. It felt so good to reawaken muscles I’d forgotten I had! I was definitely feeling unmotivated to start from scratch and Catherine gave me the inspiration to get moving again in a supportive, fun, and low-pressure environment. She is adept at designing workouts that are challenging but accessible, and her knowledge of the postpartum body (and mind) is invaluable.
Allyson N, Montclair, NJ
After my last pregnancy, I had a hernia and diastasis recti separation. I was scared to workout. Catherine is such an intuitive trainer, encouraging me to know my limits while pushing my boundaries. Exercising with her has helped me understand exactly where and how to tighten and work my abs, which has eliminated my back pain. I have learned about the shoulder and arm muscles to stretch and strengthen to reduce my neck pain. I wish I had started with Catherine sooner!
Christie R, RN, Montclair, NJ
This past winter she assisted me in learning how to properly return to running. She taught me the importance of doing gentle exercise to build back up muscle and strengthen my core. She took the time to demonstrate and explain the importance of each exercise. I look forward to continuing my postpartum journey with her guidance.
Laura P, Montclair, NJ
I sought out Catherine’s postpartum exercise services after having my first babe. I was blown away with how hard having a baby was on my back and pelvic floor and Catherine was the perfect teacher to help me get back in shape. She was so kind and patient. I appreciated how she had multiple modifications for each exercise in case it didn’t feel right. I come from a Crossfit background and it’s often hard for me to slow down. Catherine was articulate and focused in showing me how slower and deliberate was better at this stage in my healing. I’d recommend her to any mama who’s looking to get back into movement post-babe and unsure of where to start or just needing the accountability to make it a priority.
Emily E, Montclair, NJ
Top Tips from an IBCLC about runners who breastfeed
1. Pump or Feed first then Run
Empty your breasts before running so baby is satisfied while you are gone and so you aren't lugging around an extra 5-10lbs of weight on your chest. Leaving milk behind for a caretaker is paramount so you aren't getting called to come back part way through your run.
2. Lock those Breasts Down
While you don't want to use too much compressions, you do want a well fitting bra and you likely will need a new size as your rib cage changes post birth as does your cup size. Don't be afraid to treat your breasts to a new bra for comfort and stability.
3. Eat for strength, stamina and endurance.
500 extra calories should do it and look for nutritious foods.
4. Stay hydrated.
Many mother athletes I know like electrolytes after an intense sweaty sessions. Drinking enough water everyday - aim for a gallon is a good place to start to stay hydrated.
5. Power Naps are your Friend
25 minutes of NSDR (Non Sleep Deep Rest) or even just a quick nap on the couch are going to make a world of difference to your energy levels. Making milk for another human never mind the soporific hormones that accompany that process and the night wakings can take their toll. Be a master at recovery methods.
6. Save the PRs and use running to Boost Mood
This may not be the right time to train for a specific outcome as you have a lot of other competing energy requirements. Use running for fun, camaraderie, time away and general fitness.
7. Build Back Up
Any runner knows that their fitness ebbs and flows. Entering running in the postpartum is not a strict return to running. You come back in a deconditioned state. Run walk is a great place to start as is getting an evaluation by a physical therapist. At a minimum try to pass the return to running parameters before you lace up. Send me a message and I'll share them with you.
Empty your breasts before running so baby is satisfied while you are gone and so you aren't lugging around an extra 5-10lbs of weight on your chest. Leaving milk behind for a caretaker is paramount so you aren't getting called to come back part way through your run.
2. Lock those Breasts Down
While you don't want to use too much compressions, you do want a well fitting bra and you likely will need a new size as your rib cage changes post birth as does your cup size. Don't be afraid to treat your breasts to a new bra for comfort and stability.
3. Eat for strength, stamina and endurance.
500 extra calories should do it and look for nutritious foods.
4. Stay hydrated.
Many mother athletes I know like electrolytes after an intense sweaty sessions. Drinking enough water everyday - aim for a gallon is a good place to start to stay hydrated.
5. Power Naps are your Friend
25 minutes of NSDR (Non Sleep Deep Rest) or even just a quick nap on the couch are going to make a world of difference to your energy levels. Making milk for another human never mind the soporific hormones that accompany that process and the night wakings can take their toll. Be a master at recovery methods.
6. Save the PRs and use running to Boost Mood
This may not be the right time to train for a specific outcome as you have a lot of other competing energy requirements. Use running for fun, camaraderie, time away and general fitness.
7. Build Back Up
Any runner knows that their fitness ebbs and flows. Entering running in the postpartum is not a strict return to running. You come back in a deconditioned state. Run walk is a great place to start as is getting an evaluation by a physical therapist. At a minimum try to pass the return to running parameters before you lace up. Send me a message and I'll share them with you.
Breastfeeding + Exercise Considerations
Training for functional movement so that everyday movement is easier is great in the year post birth. Pushing strollers, lifting children and even rolling over in bed are all functional movements that can be trained during fitness practices.
Fitness can help you feel back in your body and learn about it as well as offer an energetic outlet that pays you dividends over the longterm.
Weight Loss
If you are aiming to lose weight, remember that weight loss does not equal physical fitness strength training might put on pounds, but will yield a stronger, leaner, denser body it is recommended to keep weight loss at 1/2lb per week because fat stores toxins and we do not want those released in excess in the breastmilk. Calorie restriction is not recommended during breastfeeding. Keto and low carb are not recommended. If you need a focus, try the Mediterranean diet. Slow and Steady is the name of the game!
Get clear on why you are exercising and make a plan.
Sweaty Boobs + Tasty Milk
If you are sweaty, baby might reject the breast ... you can shower before you feed or use pacifier wipes to clean off the breast. Better yet feed baby before you train so that the breasts are as empty and light as possible before your fitness practice.
Your worth being tied to one metric of a scale weight is a myopic view. Try tracking your HRV, mood, energy level, resting heart rate and happiness to see where you are making progress.
Moderation is GOOD
Moderate exercise is good for you and your milk supply. If you are overtraining and under recovering, consider that your milk supply might be affected as well as your overall wellbeing. Slow and steady is the road to success! Avoid maximal effort and stick to exercise in the moderate zone. You can feed your baby before exercise, but if you do maximal exercise, lactic acid can build up 90 minutes post training. Some babies do not mind the taste and it has NO effect on nutrients in the breastmilk.
If you have that last 5-10lbs you want to lose, but can't... many times it's the weight of the breast and the milk.
Fitness can help you feel back in your body and learn about it as well as offer an energetic outlet that pays you dividends over the longterm.
Weight Loss
If you are aiming to lose weight, remember that weight loss does not equal physical fitness strength training might put on pounds, but will yield a stronger, leaner, denser body it is recommended to keep weight loss at 1/2lb per week because fat stores toxins and we do not want those released in excess in the breastmilk. Calorie restriction is not recommended during breastfeeding. Keto and low carb are not recommended. If you need a focus, try the Mediterranean diet. Slow and Steady is the name of the game!
Get clear on why you are exercising and make a plan.
Sweaty Boobs + Tasty Milk
If you are sweaty, baby might reject the breast ... you can shower before you feed or use pacifier wipes to clean off the breast. Better yet feed baby before you train so that the breasts are as empty and light as possible before your fitness practice.
Your worth being tied to one metric of a scale weight is a myopic view. Try tracking your HRV, mood, energy level, resting heart rate and happiness to see where you are making progress.
Moderation is GOOD
Moderate exercise is good for you and your milk supply. If you are overtraining and under recovering, consider that your milk supply might be affected as well as your overall wellbeing. Slow and steady is the road to success! Avoid maximal effort and stick to exercise in the moderate zone. You can feed your baby before exercise, but if you do maximal exercise, lactic acid can build up 90 minutes post training. Some babies do not mind the taste and it has NO effect on nutrients in the breastmilk.
If you have that last 5-10lbs you want to lose, but can't... many times it's the weight of the breast and the milk.
