haleyshevener haleyshevener

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haley shevener, CSCS  RKC2, FRCms, USAW, Pre/Postnatal. Navigating POP & athleticism. San Francisco, CA @popuplift @snatchkettlebells

Looking for the most comprehensive, uplifting, evidence-guided and practical resource out there for managing POP? Head on over to @popuplift for a chance to win it for free!
・・・
🎉GIVEAWAY🎉
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This Valentine’s Day, show your pelvic floor some love with the gift of POP UP: An Uplifting Guide. We’re giving away 3 copies of the full course which includes the 12-week exercise program!
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Details:
We’ll be doing a random drawing tomorrow at 5:30pm (PST).
Receive 1 entry by tagging a friend in any @popuplift post.
Receive 3 entries for sharing any of our posts on social media between now and 5pm tomorrow. Make sure to tag us in them so that we can keep track!
(Make sure you’re following us!)
Enter as many times as you wish!
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Already have POP UP? Gift it to a friend! If you win, you’ll be given a code that will give someone else access to the course.
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If you’ve been holding out on purchasing POP UP, this is your chance to jump on it for free!

Following the completion of this ladder, you might wish you ditched the ladder and jumped instead 😬. I kid! It’s super fun - but it is a challenge, even with a light bell.
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Start with 1 each of the following:
💪Single arm swing
💪Snatch
💪Windmill
💪Bent press
💪Turkish get-down to (and through) the sweep (we’re only “counting” the sweep here - or, you can do the whole get-down/get-up OR you can do whatever you want because you’re a grown person who doesn’t need to take directions from a stranger on instagram! 🤷‍♀️🌈
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Keep the bell afloat to start the second round (or set it down and, seriously, stop following random directions from random people) and do 2 each of the same movements (single arm swing, snatch, windmill, bent press, TGU sweep).
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As it’s a ladder, you’ll work your way up, increasing the reps as you go.
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Pro tip: stop before you want to jump off the ladder (and remember: I am in no way responsible for poor decisions you make with ladders or with kettlebells - especially using kettlebells on actual ladders - that’s maybe the one thing you should listen to).

Single Piece of Equipment Flow (SPEF, if you will) du jour:
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➡️One light @vipr_global
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✨Rainbow 🌈 (both sides)
✨Step back to push-up
✨Step into high lunge and raise (both sides)
✨Step back to plank, drop knees
✨Roll back to deep squat, ascend and press
🎉Repeat! 💪

The dominant narrative about positioning and parenting is that parents/moms (especially ones with young children) are just constantly hunched over, and that their exercise programming needs to address this by including dozens of “chest-opening” and extension-based work to “correct” the hours spent feeding, carrying, and caring for baby.
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I don’t disagree that horizontal abduction/extension are great ways to move (among other great ways to move😉), but I don’t agree that new parents should just reverse fly & doorway stretch their way through their workouts.
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Just because someone spends a lot of time in a flexed position *doesn’t mean* they’re strong in that position, or that we should abstain from training that movement. Having a small child doesn’t automatically mean someone is spending “too much time” in flexion (is it possible for a position to be “dysfunctional” if it’s literally the way that they’re able to function for their necessary tasks? 🧐).
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I love training spinal flexion (and extension!), especially with postpartum people(scaled in an appropriate way that meets their needs). Spinal flexion is inhibited during pregnancy (hello, baby!) and many find an awareness of their spinal positioning to be lacking in the postnatal chapter. Training a broad range of positions fosters awareness, and jumpstarts the path to resilience and diverse strength. I’m finding that many moms are hesitant to flex, worried about their abs, and having been convinced about how “bad” their posture is. For many, developing more strength in the very positions that give them pause would actually be an awesome addition to their movement practice!
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I avoided training spinal flexion for a long time, believing it was “bad” for my PF/core system. My avoidance wasn’t protective; it was gradually draining me of potential strength that I’m now working to gain.
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In a black and white fitness world, look for the gray. If you can move that way, you might consider gaining confidence in that movement.
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This screenshot is from a video of a movement sequence that uses only a crib. I call this pose “Please Just F*cking Sleep” and I guarantee every parent has performed it - now, get good at it!🤪

I’m excited about a library of movement sequences that I’ve been compiling to make available for folks that just want to be able to press play and go. You’ll see videos from 10-45 minutes using your own body weight, resistance bands, kettlebells, and dumbbells that focus on a variety of skill-levels and objectives. My biggest objective is to invite you to move differently in ways that feel good (and maybe weird), guiding with a non-judgment and a sense of humor, promising to never say the words “tone”, “fat-burning machine”, and (most importantly) “moist”, all while cursing loud overhead airplanes, people who decide to do construction while I’m filming, and chirping birds (THE WORST) 🤪😂.
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Before it’s done, though, I offer this preview with the guarantee that I’ll sound *even more* like a chipmunk in the real deal. You’re welcome!
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If you head to HaleyShevener.com and get on my mailing list, you’ll be the first to hear. ✨

How many movements can you execute in a sequence with a single barbell without letting go of it?
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Today’s objective: don’t work too hard, don’t think too much, move in a variety of ways. If that resonates, see how many movements *you* can string together with a single piece of equipment. ✨

Yesterday, I found out I was pregnant with you, which explained why all I wanted to do was sleep and all I wanted to eat was hot dogs and seaweed (not together, no).
Yesterday, I birthed you. Exhausted, vulnerable, and curious, we met eyes for the first time and we both wailed in triumph.
Yesterday, we brought you home and entered a different dimension lived in robes and diapers and comically-sized menstrual pads and nipple products, where sleep was a distant relative only seen every other Christmas.
Yesterday, I watched you languidly peel yourself out of some velcro swaddle contraption that I had one-day shipped, I’m sure, in an effort to soothe your tiny, mysterious body. I would watch you do this hundreds of times, each with a smile and mimicking squirm of my own.
Yesterday, I caught your face lighting up at the sight of a balloon. Your firmly clasped fist pulled the string erratically enough to make the balloon bounce on your fuzzy duckling head, “ba ba ba”ing with glee.
Yesterday, I observed you doing something (who knows what now) concerning about which I have read no fewer than 692 articles online.
Yesterday, I fed you from my body for the last time, cursing and crying in the same breath.
Yesterday, I felt that pit in my stomach leap as you took your first hard tumble on the pavement, exuberantly celebrating your newfound bipedal skill.
Yesterday, I watched you deep in thought, and I lost myself thinking deeply of how familiar those thoughts seemed, even if I wasn’t yet sure of what they were.
Yesterday, I dropped you off at daycare. Then, preschool.
Yesterday, I went from hearing you find your voice, to finding wit and charm and humor in your use of it.
Yesterday, you learned to write your name, throw a ball, count to 20.
Yesterday, you just wanted to be held.
Yesterday, you refused to hold my hand.
Yesterday, I felt the passage of time more acutely, mourning the loss of these installments of who you are becoming, and who we are becoming together, and excitedly looked forward to mourning many more moments that pass.
Today, you turn 4.
How this all happened over a span of 4 years - I’m not quite sure. Feels like yesterday.

So, you’ve mastered the Pallof Press. Now what?
✨Try the single arm version (and, if you’re ready for more flair, consider adding more movement away/towards that “fixed” point of the band)!
✨I’m aiming my band to stay in the same midline spot I would in a two-handed Pallof Press, but you might find it more comfortable to be a bit more abducted (outside the sweatshirt zipper).
✨I could list the potential benefits of this, but I’m just going to invite you to try it - you’ll feel ‘em 😉

(Nearly) everything annoyed me today - except this. 🤷‍♀️

Have a heavy bell that you aren’t lifting? Use it for leverage in this quick movement sequence! If you want to run through it (not sped up) with me, I included the video on my site (link in bio!).
#stuffthatfeelsgood

If our idea of an "empowered" birth ends in a specific mode of birth, who are we empowering?
If our practice makes assumptions about the route in which people desire to birth, how equipped are we to listen?
If we come to the conclusion about a "better" birth before we have the data to support those decisions on an *individual* basis, how are we supporting informed and autonomous choices?
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I'm not a doula. I'm not a childbirth educator. I'm not a person who has any interest in making decisions for people or assumptions about what they desire for their care. But I am a person who birthed, and I am surrounded in my work and social circle by people who have birthed, or are planning to in the future, and they are all unique. Their stories and preferences are their own.
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I feel strongly that the mother who desires an elective cesarean birth should be supported in achieving that goal. I feel strongly that the mother who desires an unassisted home birth should be supported in that goal. I feel strongly that there is no risk-free birth route, and that one's own personal risk profile and one's desire to avoid the risks that are the most meaningful to that person should be discussed, and respected. I feel strongly that one's preferences be respected, a desire for information be fulfilled with all available education, and that we refrain from withholding information that, we believe, might "scare" people into a decision we deem less-than.
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I believe we have failed at supporting birthing people in nearly every aspect of their care and continue to do so when we make assumptions about the "right" way to birth.
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The dominant narrative in my circle of social media is that "informed choice" seems to have a desired outcome attached to it. The alternative outcome speaks of a person who didn’t “properly” advocate for themselves, who wasn’t “in control” of their own care.
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Is there anything less empowering than the assumption that we all have the same birthing goals?
Is there anything less supportive than communicating to a mother that the way she birthed was wrong?
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Methods of birth aren’t magical, but mothers are. ⚡️

What’s the “right” way to lunge?
I don’t know.
What’s the “right” direction to head? Depends on where you’re going, right? What’s the “right” food to eat? Depends on what you feel like eating, right?
It depends on what your objective is, what your body needs, what your interest is, typically. I know - someone on Instagram told you the “right” way - but did you ever stop to think that their considerations for “right” might be different than your own? Might be different than your needs or abilities?
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Instead - I have a challenge for you - how many different ways can you lunge while keeping your feet exactly where they start? Pro tip: they’ll all be “right” if your body is feeling 👌 Also: you can, of course, move your feet if you want! Sometimes, limiting ourselves it the catalyst for thinking outside the 📦. Tag me, if you try it!
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Sometimes, we can benefit from specifically training a certain type of lunge. The context makes it a good choice for the setting. But your context will change! Your body will most certainly change. Your “right” will change too, then...right?!

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