Fuel Moms

About Fuel Moms

Fuel moms is a postpartum fitness fundamentals class for any new (or experienced) mom who needs to focus on rehabilitating their core, and move in a safe and effective way during their post-pregnancy and childbirth healing process.

Classes are lead by Stephanie Sibbio & Ariel Grace, who are specialists in working with the postpartum body. There are many conditions that need to be taken into consideration when exercising post-pregnancy to ensure healing, recovery and improved fitness.

Each 50 minute class will incorporate Fuel’s regular programming but modify for postpartum rehabilitative work, strength training, conditioning and muscle release techniques for a well rounded workout to allow you to move through your full range of motion with the goal of eventually pariticipating in Fuel’s regular programmed classes.


+ Classes are limited to 12 participants to ensure a personalized approach to group training.

+ Classes are curently held on Mondays, Wednesdays and Fridays at 10am

+ Moms are welcome to come with or without their babies

+ Baby carriers can be helpful but not mandatory

+ Must be at least 6 weeks postpartum to participate and be cleared by their OB/Midwife


Fuel Moms Trainers:

Stephanie Sibbio

Ariel Grace


Common Postpartum Conditions

What you’ll learn and work on during Fuel Moms classes.

Diastasis Recti

What is it?

During pregnancy, the midline of the outer core (linea alba) stretches to make room for your growing baby. Post birth, this doesn’t always come back together, and most women will have some degree of diastasis recti (DR) or abdominal separation. It really is not a separation at all but a loss of integrity of the connective tissue between the two sides of your outer core muscles.

How to fix it

The first step is to consult with a pelvic floor physiotherapist to assess the severity of the separation, and from there, it’s important to learn what exercises to avoid to prevent further injury, and what corrective exercises to do to start to heal. Working with a fitness professional who understands how this works is important to rehabilitate DR properly.

Back Pain

What is it?

Pregnancy, childbirth, nursing and holding a baby can cause a lot of strain on the spine. The two most common places to feel pain and discomfort are in the lumbar spine (low back) from pregnancy and carrying a baby without adequate core strength or awareness, and in the thoracic spine (upper back) from nursing and holding your baby with a rounded upper back.

How to fix it

The deep core is your first line of defense here. Ensuring that your core is functioning properly will help to alleviate pain, especially in the low back. We will also focus on mobilizing the thoracic spine (upper back), chest and shoulders, and strengthening the postural muscles so that your body can return to a neutral posture. These are major focal points in every Fuel Moms class.

Pelvic Organ Prolapse

What is it?

Pelvic organ prolapse is when an internal organ (i.e. bladder, urethra, rectum) is out of it’s natural position, and descends into the vaginal wall.

How to fix it

This condition is graded 1-4 and can often be corrected with the right type of exercise. If you are concerned you may have a prolapse, consult with a pelvic floor physiotherapist before starting any exercise program.

Incontinence

What is it?

Incontinence is any unintended loss of urine. There are different types of incontinence (stress & urge) and are often connected to weakness in the pelvic floor/deep core muscles. It’s a common misconception that losing urine when jumping, laughing, coughing or sneezing is “normal” post birth. It’s common, but not normal, and is a good indicator that there is dysfunction in the deep core muscles.

How to fix it

Strengthening the deep core muscles is key here, which you will learn how to do with your pelvic floor physiotherapist and then repeat consistently in all Fuel Moms classes.

Pelvic Pain

What is it?

Pelvic pain is often caused by pregnancy and childbirth creating too much strain (or a complete separation) in the pubic symphysis (where the two sides of your pelvic bones meet).

How to fix it

This condition can range in severity, and with a complete separation, it is not advisable to start regular exercise. Work with your physiotherapist to rehabilitate the condition until they clear you for exercise.

With a less severe condition causing pelvic discomfort, it is important to avoid deep lunging or squatting which will exacerbate the pain. Focus on staying within a comfortable range of motion and working to release the muscles that attach to the pelvis to decrease pain and tightness in the area.