Exercising safely in Trimester 2 and 3.

Trimester 2 Begins...what do you do now when it comes to exercise?

First, always be sure your Doctor approves of it for your pregnancy.

Secondly, the most important change from Trimester One to Trimester Two when it comes to exercising is NO SUPINE movements. This means you should do no exercises while lying on your back. Laying on your back could obstruct the venae cava (or, the two major veins of the body) which decreases cardiac output to you AND your baby!

Though exercise in the Second Trimester is generally safe, moms-to-be embarking on
an exercise program should be aware of warning signs. If any of the following symptoms occur, stop exercising and contact your practitioner:

Sudden and severe abdominal pain

Regular uterine contractions lasting 30 minutes once exercising stops

Dizziness

Vaginal bleeding

Decreased fetal activity, visual disturbances, or numbness in the body

Remember that during pregnancy, your first and foremost goal is to keep both you and
your baby healthy. To do this you must be aware of your body. Continue to use a heart monitor and keep your intensity moderate. If you feel fatigued, you need to stop and rest. And if you are in any doubt, ask your Health Care Provider!

Good fast food choices for your prenatal months.

Unfortunately we don’t live in a perfect world where you always get exactly
enough sleep, have plenty of time to exercise and are able to plan and cook
a healthy, balanced meal. Sometimes you will find yourself in a drive through
and wonder what to order. Well, worry no more. There really are some
healthy choices out there.

Pizza: Vegetable pizza with tomato sauce, with little or no cheese and a
garden salad with dressing on the side

Chinese: Hot and Sour soup, beef (or chicken) and broccoli, fortune cookie
for dessert.

Mexican: Salsa, fish Veracruz (with tomatoes) and a side of black beans

Thai: Green papaya salad (or garden salad), barbecue beef and sautéed
mixed veggies.

Japanese: Edamame, seaweed salad, barbecue beef, and mixed veggies.

McDonald's: Bacon ranch salad with grilled chicken (not crispy chicken)
Use half apacket of low fat balsamic vinaigrette or Italian salad dressing.
You could even have apple dippers for dessert!

Burger King: Original Whooper Jr. with no mayonnaise and a garden salad
with no dressing and applesauce for dessert.

Wendy’s: Broccoli and Cheese Hot Stuffed Potato. Mandarin orange cup
for dessert.

Taco Bell: Grilled Steak Soft Taco, “fresco style” and (2%) chocolate milk
for dessert.

KFC: Tender Roast Sandwich with no sauce.

Weight Gain Distribution during Your Pregnancy

Working out and proper nutrition habits will help you avoid excessive or unnecessary accumulation of fatty deposits often associated with pregnancy. However, weight gain is distributed unevenly throughout pregnancy anyway. Don’t worry about this, it is normal. Most women of normal pre-pregnancy weight will experience a weight gain of 25to 35 pounds during pregnancy. the following is the averageweight gain distribution throughout the approximate 40 week gestational period. -approx. 3.5 pounds in the 1st trimester and approx. 1 pound per week in the 2nd and 3rd trimesters. If you were underweight to begin with, a larger weight gain may be necessary. Your doctor can help you determine the appropriate amount of weight for you to gain. If you were overweight to begin with, it is not expected that you will gain less than 20 pounds during pregnancy. Lowered weight gains in overweight women have been shown to produce
smaller, sicklier babies who are often born premature. Dieting during pregnancy is never appropriate.

How to reach your fitness goals during pregnancy

#1 Clarify exactly what you want. Sit down and decide what you want and why. Be reasonable, don't make goals you know you can't reach. Then write it down and post somewhere you can read often to remind you.

#2 Make a road map for how you will achieve it. Be specific about how you will reach the goals. How many times a week will you do resistance training? How often will you exercise? Again, make these reasonable for your pregnancy.

#3 Believe!!! You’ve probably also heard that a long journey starts with a single step! All you need to do is focus on “baby steps.” During pregnancy our goals should be related to gaining strength, improving body stability and balance, building a better, stronger core. And these can and will generally improve and, in turn, build confidence!

#4 Persistence!! Persistence seems easy when the going is easy, but it gets tough when you have setbacks. Pregnancy can be full of setbacks, so you need to be sure to reward yourself for your progress and forgive yourself for your mistakes! Be sure to ask your family and friends for their support and help with your goals or look into finding someone else who wants to train with you, or maybe take your walks or bike rides with you. That way you can support each other!

#5 Journal, journal, journal. Recording progress towards your goals is also proven to help us get to them. It can show the peaks and valley and what we can learn from them. And keeping a journal is especially valuable for those who are pregnant because
it helps you adjust to the many changes you are experiencing, and to manage the excitement and anxiety.

Good Luck!

How a strong "core" helps you during pregnancy!

First let us explore the“Core.” The dictionary defines a core as the “central, basic, or most important part” of something. And our bodies have a “core” as well.


The core includes:

The abdominal muscles from your chest down to your pelvis,

Your obliques (the abs on the side of your body),

Your glute (or butt) muscles,

And the lower and middle part of your back.

Your expanding abdomen, swelling breasts, and increased blood volume causes lordosis (excessive arching) of the lumbar (lower)spine, and kyphosis (rounding) of the thoracic (upper) spine. Each of these changes has a major impact on low back pain, mid-back pain, and headaches. Unfortunately this doesn’t necessarily go away after you give birth. Often post natal women deal with these problems and don’t even know it, except for their back hurts most of the time. However, the good news is this doesn’t have to happen!! These CAN be lessened or completely avoided by strengthening your core, practicing good posture, and corrective stretching! By pulling in and working the core you will ensure that the excessive arching of the lumbar spine won’t happen, and the rounding of your thoracic spine can be eliminated too. Remember, doing the core exercises in my workouts is good and adding a little awareness and practice during the day won’t hurt either. If your lower back starts to ache, sit up straight and pull in your lower abdominals. It should help with the pain, if not eliminate if completely. While your walking, keep your posture up and lower abdominals pulled in slightly. You’ll be working your core and ensuring your body holds up to the pressures of pregnancy much better!

All calories are NOT created equal during pregnancy

You will need more calories now that you are pregnant, but probably not as
many as you may think! It’s an “old wives tale” that pregnant women are
“eating for two!”

It is suggested that you eat approximately 300 calories more than you were
eating pre pregnancy, especially in the second and third trimesters.
That may sound like a lot of food, but check out the following list of 300 calorie items:

Starbucks Vanilla Latte (Venti) 290

Cinnamon Raisin Bagel (no cream cheese) 320

Ben & Jerry’s Chubby Hubby (1/2 cup) 330

Subway 6 inch turkey (no cheese or mayo) 280

Red Vine Licorice (4 vines) 280

Snickers Bar (regular size) 280

Surprised? Most people are!! It really doesn’t take as much as we used to think to make up the extra calories you need for the baby! It is ok to indulge once in a while, but most of the time you should try to fill your daily calories with nutritious foods, like fruit, vegetables, whole grains and lean protein. Want another great reason to eat these nutrient dense foods? They are lower in calories so you can actually eat more!

Is it safe to workout during pregnancy?

According to the ACOG (American College of
Obstetricians and Gynecologists) there is not data to
indicate that pregnant women should limit exercise
intensity and lower target heart rate because of potential
adverse effects.

The following recommendations can be made for
those women who do NOT have any additional risk
factors for adverse maternal or perinatal outcome:
During pregnancy, women can exercise and will gain
health benefits from mild to moderate physical activity.
Regular exercise (at least three times per week) is better
than intermittent activity.

Pre Natal women should be aware that they will have
a decrease in oxygen available for exercise during
pregnancy. Women also should modify the intensity of
their exercise according to maternal symptoms and how
they are feeling.

Pregnant women should stop exercising when they are fatigued and not exercise to exhaustion. Weightbearing exercises are also good as long as they are at
relatively low intensities. Loss of balance during pregnancy can be detrimental
to maternal or fetal well being through a fall, especially in the third trimester. Any type of exercise involving the potential for even mild abdominal trauma should be avoided. Pregnancy requires an additional 300 calories in order to maintain metabolic homeostasis. Women who exercise should be particularly careful to ensure an adequate diet. Pregnant women who exercise during pregnancy should be careful of heat and dissipate it by ensuring adequate hydration, appropriate clothing, and optimal environmental surroundings during exercise.

Many of the physiologic and morphologic changes of pregnancy persist 4 to 6 weeks postpartum so pre-pregnancy exercise routines should be resumed gradually based on a woman’s physical capability. ACOG suggests that pregnant women avoid any activity that could lead to contact or falling. Remember that pregnancy alters your center of gravity and makes you less coordinated and more likely to fall even when you are doing things you are used to doing.

The Mental Advantage of Strength Training:

You’ve probably noticed by now that pregnancy is not only physically demanding, but mentally demanding as well! Your body is going through so many drastic changes and along with that your hormones are crazy too! If you’ve been strength training for a while now, you probably feel much stronger and hopefully more confident as well. If you are just beginning your strength training that is what you can look forward to! The weights I have you lifting probably won’t give you a “muscled” look, but they will make you feel stronger and tougher and provide a mental edge that will be reassuring as you inch your way to “labor day”! Remember strong arms and legs will make lifting easier, especially as your abs get weaker and your belly becomes cumbersome. A strong back will help take pressure off your shoulders and hold your spine in alignment by off setting gravities pull of your belly and breasts.

Coping with Constipation and Hemorrhoids:

In pregnancy if it’s not one thing it’s another! That is why pregnancy is not for the weak of spirit or heart! Unfortunately constipation and hemorrhoids are a fact of life for many pregnant women.

What causes this?
By the 3rd trimester your uterus has ballooned to accommodate your growing baby. As your womb expands, it starts to crowd the stomach and intestines, which are already sluggish because of the progesterone in your system. The result? You guessed it, constipation!

What can you do?

-get plenty of fiber (fruits, veggies, whole grains…)
-drink at least 8 to 10 eight ounce glasses of water a day
-Exercise!
-ask your physician for a stool softener that’s safe for pregnancy
Constipation often leads to hemorrhoids, or swollen veins in your rectum. These are very uncomfortable, but won’t
do permanent damage.

What else can you do?

-treat constipation as soon as possible
-do kegel exercises
-take a “sitz” bath everyday (drugstores usually carry the special shallow sitz bath tubs that fit over your toilet)
-avoid standing or sitting for long periods of time
-apply ice packs or soak the area in witch hazel
-avoid inflatable hemorrhoid pillows, these can backfire increasing pressure in that area.

Herbs and herbal supplements in pregnancy

I got the idea for this blog post from a pregnant woman who ate lots of culinary herbs on her food. She was worried that it may harm her unborn baby. All herbs are safe to eat of as long as long as you use them in moderation; that is even if you eat them in the small amounts you would on food in several meals a week.

However, herbal supplements that were perfectly safe for you before pregnancy might actually cause pregnancy complications or harm your baby. Even though herbs are all-natural, natural does not mean safe, especially when you're having a baby.

Herbal supplements, unlike over-the-counter and prescription medications, are not subject to the same process of governmental evaluation and regulation. Because of this, the strength and quality of a supplement can vary from brand to brand, and you can't always be certain you can trust what's written on a label.

The trouble with herbs and supplements, according to a National Institutes of Health spokesperson, is that they haven't been studied at the level that pharmaceutical drugs have--especially in pregnant and lactating women--and there is no comprehensive source on the safety of herbs during pregnancy.

Here's a list of herbs you should avoid and herbs that are safe when you're expecting. Remember, this list refers to medicinal and not culinary uses of herbs. The off-limits list is rather lengthy, but there are plenty of natural ways to alleviate your pregnancy symptoms, from ginger to tame nausea to peppermint to help with gas.

*Always consult your health-care provider before you begin taking any supplement, herbal or otherwise.

Herbal Supplements to Avoid:

This list refers to medicinal (not culinary) uses of herbs. Cooking with these herbs** and spices is perfectly safe because they're used in such small amounts, even when eaten several times per week. Likewise, applying these herbs topically, such as in lotions or soaps, is also safe. These herbs should not be ingested in the form of teas or supplements because they either lack research to prove they are safe during pregnancy, or they can induce uterine contractions, stimulate menstrual flow, and affect hormones, according to the Natural Medicines Comprehensive Database.

Aloe vera* Angelica Anise** Arnica
Asafetida Ashwaganda Barberry Basil**
Bee balm Birthwort Black cohosh Bladderwrack
Blessed thistle Bloodroot Blue cohosh Blue flag
Borage Buchu Bugleweed California poppy
Camphor Cascara sagrada Cassia Castor oil
Catnip Cat's claw Celandine Celery**
Chamomile Cinchona Coltsfoot Comfrey
Corydalis Cotton root bark Dong quai Elecampane
Ephedra Ergot stimulate Evening Primrose Fenugreek**
Feverfew Ginseng** Goldenseal Gotu Kola
Guggul Horehound Hyssop Ipecac
Juniper Kava Kava Lemongrass** Licorice**
Lobelia Mace** Motherwort Mugwort
Myrrh Nettles (or Stinging Nettles) Nutmeg**

Oregon grape root
Osha Parsley** Passion Flower Pay D' Arco
Pennyroyal Peruvian bark Pleurisy root Prickly ash
Quassia Red clover Roman Chamomile Rosemary**
Rue Sage** Saw Palmetto Senna
Slippery Elm*** Thuja

Turmeric** Uva Ursi
Vervain Vitex Wild indigo Wormwood
Yarrow Yellow dock Yohimbe
* Using aloe vera (or products containing it) as a topical skin treatment is safe during pregnancy.

** These herbs are safe to eat and use in cooking.

***While the inner bark of the slippery elm can help relieve nausea, vomiting and vaginal irritations, the outer bark of the same tree contains chemicals that could cause a miscarriage. It's better to avoid all slippery elm products, just in case some outer bark contaminated the supplements.

The following herbs have been deemed "safe" and/or "possibly safe" by the Natural Medicines Comprehensive Database and/or the Canadian Journal of Clinical Pharmacology (winter 2008 issue). As with any supplement, consult your health-care provider before you begin taking any herb listed below.

An important reminder about nutrition during pregnancy.

You must remember that even though you may want to gain as little fat as possible, it is critical that you gain enough weight. Low birth weight (less than 5.5 pounds) is a predominate factor in two thirds of all infant deaths. Infant deaths due to low birth weight are 30 times more frequent than deaths of newborns of normal weight. It seems that nutritional status and low prepregnancy weight negatively influence the birth weight of the baby. The National Academy of Sciences recommends a gain of 27.5 to 40 pounds for underweight women, 25 to 35 pounds for women of normal weight, and 15 to 25 for women who are overweight.
*Remember: This isn’t a license to eat anything and everything you want. Obese women also have a higher incidence of obstetrical complications including prolonged labor.

www.fitandfabulouspregnancy.com

Exercise & Shortness of Breath during Pregnancy

Even if you were in good shape pre-pregnancy, you are probably finding
yourself out of breath at the top of a flight of stairs especially in this final
trimester. The reason for this breathlessness is that by the time you are in
your 36th week, your uterus has expanded to about 1,000 times its normal
size. This means the more it grows the more it presses against your
diaphragm. Your lungs have less room to operate.
This shortness of breath may tempt you to quit exercising. However, quite
the opposite is true. A study compared sedentary pregnant women with
pregnant women who were rode a stationary bike three days a week for 25
minutes each time. Researchers found the women who exercised had less
severe symptoms of breathlessness. This led them to speculate that physical
conditioning may make the mechanics of breathing more efficient and may
help prevent and treat pregnancy-induced shortness of breath.
The Bottom Line:
If you feel out of breath, slow down or stop and rest. But don’t stop exercising
all together. Stay active and continue to exercise because of the potential benefits.

www.fitandfabulouspregnancy.com

Exercise and your 3rd Trimester:

Ever since the first trimester your heart rate has been
increasing as a result of all the extra blood your pregnant
body requires. It continued to increase in your second
trimester and is now at least 15 beats per minute above
what it was pre-pregnancy. Also your body has an
increased need for oxygen due to your weight. This all
means that there is an unmistakable decline in your ability
to maintain exercise intensity. This is definitely not a sign
of failure at all! Your pregnant body is working just as
hard when you exercise at a slower pace and a lower
intensity at this point in your pregnancy. Don’t take this
as a sign that you should stop your physical activities all
together, just modify them and continue to really listen to
your body and its signals to slow down or stop and rest
during your workouts.

rebecca@fitandfabulouspregnancy.com
www.fitandfabulouspregnancy.com

Does exercise affect your baby's movement?

By the middle of the 2nd trimester you will probably start feeling your baby move a lot. However, you may not feel him/her when you are exercising.
Should you be worried? Probably not! The motion of your body moving probably just puts your baby to sleep. I rarely felt my little girl during my workouts.
Remember that by the end of your 3rd trimester your baby will slow their movement in general because there is so much less room for your little one to move in. Instead of the second trimester’s sweet, fluttery kicks and movements, you may feel painful jabs and dramatic rolls as your baby struggles to get comfortable in your cramped uterus. If you don’t feel your baby all day, you may want to contact your Health Care Provider, just in case.

Don't forget good nutrition in the 3rd Trimester!

Although it may be tempting to think it is too late to eat well in the 3rd trimester, think again! This is actually the most important trimester when it comes to nutrition. Your baby is growing now more than ever and a well
balanced diet is extremely important.

Keep your refrigerator stocked with different types of fruit and vegetables and try to get at least three servings of each a day. I ate a lot of strawberries, nectarines, spinach and carrots during my last trimester.

Don’t neglect your calcium, your baby needs it for his/her hardening bones. You don’t just have to drink milk, you can have low fat yogurt, cottage cheese and ice cream (just be moderate with this one)! You need 1,000 milligrams a day.

Protein is also important, be sure to have a little with each meal. Check the “protein” content on the back of items. Also check the fat content and try to stay on the low fat side. Yogurt even has a little protein in it. You need 71 grams a day.

Enough fiber (in fruits in vegetables and whole grains) and water (48 to 64 ounces) will continue to help with any constipation issues you may have. Continue to take the Pre Natal supplement advised by your Physician.

Abdominal Strength in Pregnancy

Although it may seem that you should not be pulling in your abs during
pregnancy, the Core “pull in” maneuver is perfectly safe to
perform. However, the sooner you start practicing, the easier it will be. Start this in the 1st trimester or even before you are pregnant is best. However, it's never too late to work on abdominal strength.

Try this:

The move is pulling in your abdominals between your hip bones and
keeping them as tight as you can while still maintaining regular breathing.
Try to hold it like this for 30 to 45 seconds and do it 3 to 4 times (or more) throughout the day.

This move can help keep your abdominals tight and help in getting your
tummy area back to normal after delivery. Plus it is important to practice activating this part of the abdominals because it is part of the pelvic floor and these muscles help regulate your changing balance. A strong pelvic floor can help enhance stabilization strength. It may also help you through labor and alleviate discomfort later in post pregnancy recovery.

For more Core exercises check out my pregnancy exercise program at:
www.fitandfabulouspregnancy.com
or e-mail me at:
rebecca@fitandfabulouspregnancy.com

Truths about labor...

You have probably talked to almost every woman you can find about their labors, especially if this is your first baby. You have also probably heard horror stories that would scare the most stalwart women. And, there is no getting around the truth. Labor is not a walk in the park. Labor hurts. But remember, that is why you are exercising and getting or keeping your body in the best shape possible. That
is also why you are talking to other women and taking childbirth classes or reading every book in sight on the subject (at least I did).

Half the battle is just “getting your mind around it.” Once you’ve done that at least you won’t have the fear-tension-pain cycle in which you get tense because you are scared, which makes your pain feel worse, which makes you more scared, more tense, more pain…well you get the idea!

Another thing to remember about this pain is that it is pain with a purpose! Also, even if it feels like it never will, labor pain WILL come to an end! It will not
last forever, and when it is over, you have the most wonderful prize, your beautiful baby!

How long is labor?
Well, that all depends. The American College of Obstetricians and Gynecologists says the average first labor lasts 12 to 14 hours. However, a study conducted by the University of New Mexico found that the first stage last approximately 19.4 hours and the pushing stage could last up to 2. Although that is a long time, you can take comfort in the fact that you stayed active during your pregnancy; your
muscles are strong and your stamina has been built up! Be confident in yourself, relax, listen to your doctor or midwife, and you will do great!

rebecca@fitandfabulouspregnancy.com
www.fitandfabulouspregnancy.com

Pregnancy and your brain!

Do you have trouble remembering where you put your keys? Do you feel as if you can’t think straight at all? Welcome to the world of pregnancy! As if all the other changes aren’t enough. Pregnancy actually affects our brains too! Forgetfulness, spaciness, and an inability to concentrate go with the territory! According to the results of a recent study, a mother-to-be’s brain actually shrinks late in pregnancy! A researcher at the University of Southern California tested nineteen highly educated pregnant women and found they all had a decreased ability to concentrate and retain information in their short term memory as well as learn new information. So, don’t worry, if you are having trouble thinking, it’s normal. And remember, it will all go back to the way it was after you have your baby! So just relax and don’t worry too much about it. There are too many other things to think about right now!

rebecca@fitandfabulouspregnancy.com
www.fitandfabulouspregnancy.com

So you're pregnant, now what?

There are so many things to worry about and things may not be as easy as they used to be plus your life will soon never be the same. So how do you get through each new day? Try not to think about it too much, always check in with your doctor and listen to your body and follow these guidelines as much as possible:

DO:

1. Exercise regularly (if you've been given the okay by your doctor, of course!).
2. Eat small, frequent meals throughout the day.
3. Keep a healthy, well-balanced diet (with minimal treats!).
4. Take your prenatal vitamins.
5. Drink 10 glasses of pure water a day.
6. Minimize your stress.
7. Sleep on your left side.
8. Stretch regularly.
9. Wear your sunscreen (prevent the pregnancy MASK!).
10. Elevate your feet.
11. Strengthen your core muscles (very important!)

DON'T:

1. Diet.
2. Paint your room (the fumes are dangerous!).
3. Perform any kind of strenuous work that is too strenuous, including exercise:
Watch yourself carefully. Err on the side of caution!
4. Stand for long periods of time OR cross your legs.
5. Wear tight, restrictive clothing, especially around your legs.
6. Expose yourself to harsh chemicals (including cleaning materials).
7. Participate in activities that involve quick, jerky movements (i.e. basketball).
8. Sit in hot tubs, hot baths or exercise in excessive heat.
9. Eat sushi, cold rice or soft cheeses.
10. Overindulge in herbs like parsley, basil and cinnamon.

Remember, you are always the one who will know what you and your baby needs best.
Be sure to make the best decision for you and your baby - just make sure you are as
knowledgeable as you can be about the risks involved!

rebecca@fitandfabulouspregnancy.com

www.fitandfabulouspregnancy.com

How to cope with insomnia during pregnancy.

It’s kind of funny how everyone tells you to get plenty of sleep during
pregnancy because after the baby is born you won’t get nearly
enough. So, you think, “easy” right? Not! Unfortunately researchers
who have studied the last months of pregnancy say it’s one of the most
difficult times in a woman’s life to get a good night’s sleep. Not only
are there many sleep disruptions such as leg cramps, backache,
heartburn, abdominal discomfort, and increased trips to the
bathroom, but often the quality of the sleep actually get suffers too.
Studies show that the amount of “REM” sleep you get decreases as
pregnancy increases.

So how do you get more & better sleep? Here are some suggestions:

maintain a regular sleep/awake schedule daily

eat a balanced diet

avoid food 2 to 3 hours before you sleep

have a glass of milk, which contains L-tryptophan (an acid that helps induce sleep)

practice muscle relaxation

try visualization

exercise, but not close to your bedtime

Happy Dreams!!

rebecca@fitandfabulouspregnancy.com
www.fitandfabulouspregnancy.com

Miscarriage: Why does it happen?

The reasons for miscarriage are varied and usually the cause cannot be identified. However, the most common reason (80%) in the first trimester is chromosomal abnormalities. This means that something isn’t right in the baby’s chromosomes and this is not the fault of anybody or anything.

Other causes include the following:

hormonal problems, infections, or maternal health problems
lifestyle (smoking, drug use, malnutrition, excessive caffeine & exposure to radiation/toxins)
implantation of the egg into the uterine lining does not occur properly
maternal age (over 35 years of age)
maternal trauma

The latest theories and things to consider:

Caffeine – stay under 200 milligrams (one 12 ounce cup of coffee or 5 cans of soda)
Aspirin and Ibuprofen – these pain pills may double the risk of early pregnancy loss.
Use Acetaminophen instead.
Obesity (BMI over 30) – have an increased risk of miscarriage.
Low levels of folate – women who don’t get enough folate may have a 50% higher
chance of miscarriage. 400 mcg a day is recommended and can be found in prenatal
vitamins or in folate fortified breakfast cereals or other grains and leafy greens.
Infection – Several types of viral infections have been implicated in miscarriage (the
virus that causes chicken pox, rubella and HIV). Also listeriosis caused by certain bacteria
found in food can be a risk. Stay away from hot dogs or luncheon meat that isn’t
steaming hot as well as smoked seafood like lox and unpasteurized milk and soft cheeses.

FACTORS THAT ARE NOT PROVEN TO CAUSE MISCARRIAGE:
sex
working outside the home
moderate exercise

www.fitandfabulouspregnancy.com
rebecca@fitandfabulouspregnancy.com

"pregnorexia": dangerous and unhealthy

This is a relatively new term used to describe pregnant women who try to stay too thin to the point of danger to their baby during pregnancy. There is nothing wrong with staying healthy and fit during pregnancy; however, anything can be taken to an unhealthy extreme. Pregnant women need to get enough calories for their bodies AND for their baby. Pregnancy is no time to be cutting calories. Although most pregnant women want to look sexy and fit during pregnancy, there is no need to be dangerous about it. And remember, every woman’s body handles pregnancy different, some women
are more prone to gaining weight than others. Your main focus needs to be on having a healthy pregnancy weight, not how thin you can look.
*If you are not sure how many calories are right for your body during pregnancy,
please consult with your Health Care Provider.

Pregnancy Nutrients: Iron

This nutrient is used to make hemoglobin, which carries oxygen to your tissues. During pregnancy your blood volume nearly doubles and so does your need for iron. Low iron causes fatigue and a susceptibility to infections. Risk of preterm delivery and low birth weigh may be higher too.

IRON

How Much? 27 milligrams a day

fortified cereal: 3/4 cup: 18 milligrams

kidney beans: 1 cup boiled: 5.2 milligrams

spinach: 1/2 cup boiled: 3.2 milligrams

tenderloin beef: 3 ounces: 3 milligrams

dark turkey: 3-1/2 ounces: 2.3 milligrams

rebecca@fitandfabulouspregnancy.com
www.fitandfabulouspregnancy.com

Pregnancy Nutrients: Protein

This nutrient is critical for your baby’s growth, especially in the 2nd and 3rd trimesters. Protein also repairs your cells as your body goes through changes.

PROTEIN
How Much? 71 grams a day

chicken breast: 3 ounces: 27.57 grams

salmon: 3 ounces: 21.62 grams

cottage cheese: 1 cup lowfat: 28 grams

skim milk: 1 cup: 8.26 grams

peanut butter: 2 Tablespoons: 8.03 grams

eggs: 1 large hard boiled: 6.29 grams

rebecca@fitandfabulouspregnancy.com
www.fitandfabulouspregnancy.com

Pregnancy Nutrients: Calcium

Your baby and you need calcium for strong bones and teeth. Calcium also helps your circulatory, muscular, and nervous systems run normally. If you are not getting enough calcium in your diet, the amount your baby needs will be taken from your bones.

How Much Calcium? 1,000 milligrams a day

yogurt: 8 ounces plain, lowfat: 415 milligrams

milk: 1 cup skim: 306 milligrams

mozzarella: 1-1/2 ounces part skim: 275 milligrams

calcium-fortified oj: 6 ounces: 200-260 milligrams

canned salmon, w/bones: 3 ounces: 181 milligrams

spinach: 1/2 cup cooked: 120 milligrams

rebecca@fitandfabulouspregnancy.com
www.fitandfabulouspregnancy.com

Pregnancy Nutrients: Folate & Folic Acid

Folate is a B vitamin that helps prevent neural tube defects, serious abnormalities of the brain and spinal cord. Women who lack folate may have an increased risk of preterm delivery, low birth weight and poor fetal growth.

FOLATE & FOLIC ACID

how much? 1,000 micrograms a day. Here is where you can get it:

100 % fortified cereal: 3/4 cup: 400 micrograms

beef liver : 3 ounces: 185 micrograms

spinach: 5 spears boiled: 100 micrograms

great northern beans: 1/2 cup boiled: 90 micrograms

asparagus: 1/2 cup boiled: 85 micrograms

oranges: 1 small: 30 micrograms

rebecca@fitandfabulouspregnancy.com
www.fitandfabulouspregnancy.com

The importance of water during pregnancy.

What does water do for you and your baby?

1. Carries nutrients to your baby.
2. Helps prevent bladder infections, which are common during pregnancy.
3. Keeps your urine diluted which reduces your risk of infection.
4. Can stop constipation and help prevent hemorrhoids.
5. Helps your body retain less water and prevents dehydration.

How much is enough?

During pregnancy you need at least 6 to 8 eight-ounce glasses of water every day (48 to 64 ounces). For each hour of light activity you should add one more eight-ounce glass of water. This should be in addition to other fluids you drink. To help get it all in fill up a 64 ounce container and try to finish it by the end of the day. If you don’t like water add a wedge of lemon or lime or a bit of juice for flavor.

rebecca@fitandfabulouspregnancy.com
www.fitandfabulouspregnancy.com

Have your cake and eat it too?

Ok, let’s be serious, your pregnant eating plan can’t be that easy, but it doesn’t have to be hard either.

Along with getting the right nutrients and staying away from things that aren’t good for your growing baby, there are also some basic rules to follow:

1. Everything in moderation: Yes, even cake can be part of a healthy pregnancy diet. However you shouldn’t eat the whole cake and you shouldn’t eat it with every meal. But on the other hand, you don’t want to deny yourself all the time either.

2. Eat 5 to 6 times a day: What you want to aim for is 3 small meals and 2 to 3 snacks a day. When you are pregnant, you need a constant stream of nutrients to you and your baby. Plus, this way you’ll never get ravenously hungry and you will make better food choices.

3. Eat when you are hungry: Sounds easy, but you need to make sure you are actually hungry and not just eating out of boredom or emotion. Keep some healthy snacks handy like baby carrots and orange wedges.

4. Stop eating when you are satisfied: Again, this sounds easy, but sometimes becomes hard. You have to pay attention and you’ll need to slow down when it comes to eating so that you notice when you are full. This also means you may have to leave something really yummy on your plate.

5. Be sure to eat your fruits and veggies! Start each meal or snack with a fibrous fruit or vegetable: That way you will be less hungry by the time you get to the rest of the meal and you’ll be sure to get your fruits and veggies!

rebecca@fitandfabulouspregnancy.com

www.fitandfabulouspregnancy.com

The 3rd Trimester...problems and solutions!

Issues that will affect your ability to workout:

1. Postural and gait changes: The more your belly grows and pulls
you forward, the more your lower back will curve and be painful.
2. Shortness of breath: This isn’t because you are not fit, it is
because everything in your body is out of room, including your
diaphragm and your lungs.
3. Your heart rate: The heart rate can increase up to 15 beats per
minute more in this trimester than your pre-pregnancy rate. This
will make it harder to stay at a given level of intensity.
4. Weight gain: At this point the extra weight from your baby may
zap your energy and leave you unmotivated to exercise.

How to deal with these issues:

1. Stretching can help loosen the tight muscles and exercise can help strengthen the weak muscles that cause poor posture. Doing stretches and workouts can help keep these postural changes to a minimum.
2. Be sure to wear your heart rate monitor and use the Borg Scale to monitor your intensity.
3. Remember that your pregnant body is working just as hard even if your intensity level does not seem as hard as it was pre-pregnancy.
4. Consistent exercise can do a lot to help your energy level. And for motivation just think of how much easier it will be to get back into your “skinny jeans” if you work out your whole pregnancy. Plus delivery will most likely be easier too!

rebecca@fitandfabulouspregnancy.com
www.fitandfabulouspregnancy.com

2nd Trimester Issues and How to Deal!

Issues that will affect exercise during your 2nd Trimester:

1. Postural changes: your growing belly can cause your
lower back to bow and shoulders and head to slouch forward
2. Loosened joints and ligaments: can cause injury
much easier than before
3. Diastasis: condition where the two halves of your
vertical abdominal muscles separate slightly
4. Weight gain


How to deal with these issues:

1. Regular and appropriate strength training and stretching can help cancel out these postural changes. You need to focus on proper form on each exercise.
Do all exercises slowly and with control.
2. Don’t stretch too far, you should not feel pain during any stretch
3. This is usually not serious, but you will need to really focus on the strength of your abdominals even more so, do core with EVERY workout and everywhere you go pay
attention to pulling your abs in between your hipbones.
4. As you gain the baby weight, you will need to be more careful to use proper form on exercise and to be as “sure-footed” as possible. Pay special attention to your belly and the precious cargo therein

rebecca@fitandfabulouspregnancy.com
www.fitandfabulouspregnancy.com

First Trimester Exercise Woes and How to Best Them!

Issues that will affect exercise throughout your first trimester:

1. breast tenderness & swelling
2. increased body heat
3. increased heart rate
4. nausea

How to deal with these issues:

1. Wear a well fitted, supportive bra
2. Exercise in the cool of the day, work out in an air conditioned spot, wear cool clothing,
3. drink plenty of water before, during and after your workout.
4. Use a heart rate monitor to keep intensity at the appropriate level, stop exercise before becoming fatigued
5. Eat a small snack of simple carbohydrates (i.e.: crackers) an hour before working out, try it and see if you feel better once you start exercising. Exercise will often help eliminate or make nausea better

rebecca@fitandfabulouspregnancy.com
www.fitandfabulouspregnancy.com

All about Kegels exercises...

Keep Incontinence at Bay!

You’ve probably heard horror stories from a friend or family member about “accidents” after having a baby. It’s a sad fact for many mothers to have problems with incontinence. Well, you don’t have to be one of those mothers! Kegels are exercises that strengthen those very muscles. If these muscles are toned they may help keep you from an episiotomy as well. And the exercises can be done anywhere, pretty much anytime.

Where are the Kegel muscles?

When you are going to the bathroom, they are the muscles you use to shut off the stream of urine.

BEGINNER KEGEL EXERCISES:

Sit on the floor, legs crossed, back flat on the wall. (If this position is uncomfortable, you can do it sitting in a chair, lying on your bed, and even standing or walking as you get better at it.) Squeeze the Kegel muscles as hard as you can, count to 10, be sure to breathe. Relax for a couple seconds and repeat.
-Do 10 to 15 repetitions.
-Start with 1 set and work up to 3 or 4 a day.

ADVANCED KEGEL EXERCISES:

Sit on the floor, legs crossed, back flat on the wall. (If this position is uncomfortable, you can do it sitting in a chair, lying on your bed, and even standing or walking as you get better at it.) Squeeze the Kegel muscles moderately hard, then visualize an elevator going up as you squeeze harder to the slow count of 5, then slowly lower by relaxing the sqeeze to a slow count of 5.
Relax for a few seconds and repeat.
-Do 5 to 10 repetitions.
-Start with 1 set and work up to 2 or 3 a day.

rebecca@fitandfabulouspregnancy.com
www.fitandfabulouspregnancy.com

Don't forget to stretch!

Stretching is important during your warm-up because it increases blood flow to the muscles. But stretching during your cool-down may be even more important. After
working out, stretching helps to remove lactic acid from the muscle, which in turn reduces muscle soreness. Stretching afterwards will also help you relax.
While stretching can promote flexibility, stretching too far can actually damage the muscles, particularly if you’re recovering from an injury. By overstretching, you create an automatic reflex that will cause the muscle to recoil to protect itself from tearing and injury. Also, don’t bounce while stretching. Holding your stretch in a static position is best.
Pregnancy leads to a loss of balance and control because of our expanding abdomens. This protruding belly also pulls us out of our normal movement patterns. This, in turn, leads to postural distortions and bad movement patterns. You may not even notice these changes until your backs starts to hurt, your shoulders get tight and you may even start to experience neck and head aches. Stretching is a great way to combat these unfortunate side effects of the prenatal months. It also allows you to keep your posture straight and helps your body continue to move in sync.
Unlike strength training with weights, stretching can be done daily. Tight muscles are not easily relaxed and it takes continual stretching to loosen them.

rebecca@fitandfabulouspregnancy.com

www.fitandfabulouspregnancy.com

Imagine having strong abs your whole pregnancy!

For obvious reasons, you may worry about your abs more during pregnancy than any time in your life. Can you keep them strong? Is it safe? What exercises can you do? Yes, yes, and yes!

Surprisingly, you can keep them relatively strong even when your baby bump gets bigger. The safest and most effective exercises are core exercises and are for the "core" muscles which include your abdominals, obliques (side abs), and glutes (butt). There are core exercises that are safe and effective for you during each trimester of your pregnancy. My program at www.fitandfabulouspregnancy.com has these exercises or if you would like me to send you one please e-mail me at rebecca@fitandfabulouspregnancy.com and let me know if you have asked your Health Care Provider if it is safe for you to exercise, whether you are beginner, intermediate, or advanced and which trimester you are in.

Another way to keep your abdominals strong during your pre-natal months is to focus on them even when you aren’t working out. All you need to do is pull your abdominal muscles in and hold them in as tight as you can for 30 to 45 seconds at a time. Be sure that you don’t hold your breath while you are doing this. You can do this when you are sitting at work, laying on your bed at home, or even while you are walking around the grocery store.

rebecca@fitandfabulouspregnancy.com

www.fitandfabulouspregnancy.com

How Exercise Benefits You and Your Baby During Pregnancy

If you ever have trouble getting up the motivation to workout during pregnancy, look at the following list, not only are there multiple benefits for you and your pregnancy, but for your unborn baby as well!

FOR YOU:

1 . reduce constipation & bloating

2 . decrease backaches & swelling

3 . prevent or treat gestational diabetes

4 . sleep better

5 . increase your energy & stamina

6 . improve your mood & alleviate stress

7 . strengthen posture

8 . get back in shape quicker postpart um

9 . promote muscle tone & strength

10. cope with labor pain

11 . improve fitness of heart & lung

FOR YOUR BABY:

1 . born with less body fat , the benefits

of which may extend into adulthood

2 . greater neurodevelopmental scores

in oral language & motor areas *


*tested at age 5


3 . tolerate the stress of delivery better


rebecca@fitandfabulouspregnancy.com
www.fitandfabulouspregnancy.com

How Cardiovascular Workouts Help Prepare You For Labor!

Remember that labor, with or without drugs is hard and you will need endurance and strength to get through it. The more fit your heart is, the more energy and endurance you’ll have for you and your baby’s big event! So…how do you get a more fit heart?
Cardiovascular fitness, of course! A strong heart is better able to supply your hardworking muscles with freshly oxygenated blood, which keeps them primed for action. And, if you want to go straight to the heart of the issue, women in the real world have testified to the fact that being fit helped them tolerate labor pain better and increased their stamina to endure the whole labor, pain AND pushing!
There is no single way to get in good cardiovascular fitness. There are many ways! Remember to consider your fitness level first and foremost and then the Borg Scaled of Perceived Exertion. You should stay around a 2 to 4 for your cardiovascular work. See box at right for many options. You can also switch it up, walking one day, swimming the next or any combination you want. You should try to get in 2 to 3 days of cardiovascular work depending on how you are feeling!
rebecca@fitandfabulouspregnancy.com
www.fitandfabulouspregnancy.com

2nd Trimester Nutrition

As a pregnant woman, you may have looked forward to pregnancy as a time to

splurge on those food items you don’t usually let yourself eat. And although it’s

perfectly ok to allow yourself a treat now and then, your pregnancy gives you an

excellent time to redeem your “not so great” pre-pregnancy food habits.

Remember, the foods and drinks you take in directly impact your growing baby.

Developing good eating habits now can mean a healthier child AND a healthier

you for years to come!

Try not to think of pregnancy as the ice-cream and candy “free for all” it’s often

shown to be. You will need extra calories, but only approximately 300 calories

and a well balanced diet is more important during pregnancy than ever!




What should you eat?


You need to continue to get your protein, fiber, calcium, folate, plenty of vitamins

and minerals from fruit and veggies, and good carbohydrates that contain whole

grains. And never forget to take your pre natal vitamin prescribed by your Physician!

Some nutrient-packed snacks and mini meals to choose from:

(All around 300-500 calories!)


• 6 whole-grain crackers, 2 ounces low-fat cheese, a small apple,

and a cup of 1 percent milk

• a container of low-fat yogurt, a medium banana, and 1/4

cup bran cereal

• a sandwich made with 3 ounces turkey breast meat, on 2

slices of whole-grain bread, and 15 grapes

• 2 cups unsweetened cereal, a cup of 1 percent milk, and a

cup of berries

• a small bagel with 2 tablespoons peanut butter

rebecca@fitandfabulouspregnancy.com

www.fitandfabulouspregnancy.com

Your pregnancy and how you are gaining weight!

As a pregnant woman you have probaby seen many charts and articles

showing the “average” weight gain during pregnancy. But you must remember that

before pregnancy we all come in MANY different shapes and

sizes and during pregnancy is no different! In fact, there are

even more variable then! Even women with similar diets and

activity levels are very different during pregnancy! It

depends a lot on how much the baby weight, how much the

placenta and body fluids weigh and how our body carries the

weight. Some women carry the baby all in the front, down

low, up high, or out to the sides! So don’t try comparing your

beautiful, pregnant body with anybody else’s!

Just be sure to eat a healthy, well-balanced diet and keep an

eye out for overeating high fat, low nutritional foods!

Remember, it’s not just about you, but your coming bundle of

joy as well!

rebecca@fitandfabulouspregnancy.com

www.fitandfabulouspregnancy.com

Important safety reminder for exercise during pregnancy!

It is very important that all pregnant women get an “okay” from their Doctor before embarking on a fitness program. When beginning an exercise program it is important to start slowly and gradually increase your activity level, especially if you have not been exercising regularly. Even if you have exercised regularly prior to pregnancy, you may find that you need to decrease your level of exercise. Listen to your body. If you feel uncomfortable, short of breath or very tired, reduce the intensity of your workout.
You may also be concerned that exercise might lead to overheating, which might harm your baby. It is important to keep your intensity under control using a heart rate monitor, take frequent breaks during workouts and keep the intensity lower (use the Borg Scale). Strenuous exercise should be interspersed with low-intensity exercise and rest periods. And, don’t forget to drink water. Sipping water frequently during your workout will help you avoid becoming overheated.
If you feel anything unusual during your workout, stop and check with your Physician!

rebecca@fitandfabulouspregnancy.com

www.fitandfabulouspregnancy.com

Can walking give you a cardiovascular workout during pregnancy?

Often in our technological age we have a tendency to think it’s

not really exercise unless we are running, on a treadmill or in a class

with a bunch of other sweaty people. But fortunately that is NOT

true!!! Walking is exercise too! Walking is simple and quick, just

put on an old t-shirt, some shorts, a well fitting pair of tennis shoes

and you are off!! You Can walk just about anywhere, on the

sidewalk, in the park, at the mall, you can even get a lot of walking

done at Disneyland or your county fair!

So, if you are doing your cardio work and don’t want to go to the gym,

just get out and walk for 30 minutes or so. I personally enjoy it more than the same

old scenery in the gym and you can make it as hard or easy as you want by going

faster or slower!

rebecca@fitandfabulouspregnancy.com

www.fitandfabulouspregnancy.com

More reasons to continue to exercise through pregnancy!

Often if we take time off for pregnancy or any other reason, we stop completely. I know plenty of people who thought they would only stop exercising for a few months, but the few months became a year and that one year became a few years. I know of mom who is trying to take off the “baby fat” and her daughter is 11 years old!

So if your physician ok’s it, the best thing to do is continue to exercise, appropriately,throughout your pre natal months!

There are many reasons to exercise:
It can save your life! Being active reduces your risk of heart disease, diabetes, and endometrial, colon and breast cancers!

You’ll feel less stressed and be happier. Exercise has been shown to improve mood and decrease anxiety.

Exercise may be more effective than drugs in treating mild to moderate depression

It strengthens your bones! Exercise increases bone density, helping prevent osteoporosis! (British Journal of Sports Medicine)


www.fitandfabulouspregnancy.com

rebecca@fitandfabulouspregnancy.com

Proper form for Your prenatal walks!

Although walking is a great way to get your cardiovascular exercise in, there are some things to watch out for. You want to be sure to not harm yourself or lose your balance on one of your walks. Just keep the following in mind: Be sure to watch your posture while you are walking! Keep your abdominals between your hip bones pulled in so that you’re back doesn’t go into “sway back.” This could cause of intensify back strain and pain. Keep your chest out and shoulders back and down. Think of a string attached to the top of your head and it is pulling you towards the sky. Try to keep your feet straight ahead, not turned out to the hips. However, don’t watch your feet, this will cause you to lean forward, destroying your posture and putting more strain on your head spine and back.

rebecca@fitandfabulouspregnancy.com

www.fitandfabulouspregnancy.com

Everybody's sick and not even pregnancy related!

Ok, so it's not fun to be sick no matter what, but at least when I was "pregnant sick" I knew I was getting something for it :). But I've got an icky bug with a low fever and an awful cough which I promptly passed to my unsuspecting 2 year old. And she has it much worse than me! She had a 102 fever and was just miserable...poor thing! I feel awful for passing it to her but we are so close it would be hard to keep her from it I suppose. But as a mommy, it just sucks!

On the happy side, my husband went out and bought an ear thermometer, what a great buy!! My daughter usually HATES having her temperature taken (we had an under the arm one) but when we used the ear one, she didn't even barely wiggle! Another good thing is that thankfully at least I'm not nauseaous from my pregnancy AND sick from this bug all at the same time! Thank God for favors like that! And lastly, I've already gotten in 3 workouts, so I only have to feel good enough to do one more!

rebecca@fitandfabulouspregnancy.com

www.fitandfabulouspregnancy.com

The thing about 2 year olds and cardio...

I've always loved to wear a pedometer and only stopped wearing one when my baby girl got too big for the Baby Bjorn carrier and was still not fast enough to walk very much. But now that I'm feeling so much better and she is wanting to play so much at the park (we are in a park 2 times a day usually) I decided I would start to wear one again to see how many steps I am getting. Althouh I've been pretty consistent with my 4 workouts of strength training a week, I have not been doing any cardio work. I just don't seem to get a chance. Well, I don't have to worry about it anymore, because I have a little girl who is working me out all the time! By the end of the day I had 20,000 steps! That used to be my old goal when I was walking all the time. Yeah, and I barely noticed it since I was just running after my toddler the whole time!

Wearing a pedometer can be a great way to get a cardio workout in, it's fun and can help you enjoy your everyday walking and can give purpose to parking out further or taking the stairs! :)

rebecca@fitandfabulouspregnancy.com

www.fitandfabulouspregnancy.com

"It looks like you've gained some weight..."

Ok, so I know that I will gain weight, I'm pregnant for goodness sake. However when a client of mine found out I was pregnant for the first time today said (and I quote..."It looks like you've gained some weight," it made me feel bad. I am only in my 11th week and I have been careful with food intake and exercise. After I talked with my husband and he calmed me down, I was able to put it in perspective, although I haven't gained more than a pound, my body is changing, my uterus is growing and all is well. Pregnancy is such a rough time emotionally and physically do we really need our friends to make us feel worse? Couldn't she think of anything else to say right out of the gate? Ok, I'm done with my rant, and I REFUSE to feel bad about myself during this pregnancy! Keep up the good fight to all of you out there that are pregnant and/or remember how it feels to be so!

rebecca@fitandfabulouspregnancy.com

www.fitandfabulouspregnancy.com

Yeah!! 4 days of workouts in a row!

Ok, so I'm really proud of myself for getting all 4 of my workouts in for this week. It was tough, but well worth it! It makes me feel better and I feel better about myself too!

Thankfully I am not dealing with nearly as much morning sickness, but still am constipated and often am bloated in the afternoon. My tummy is nearly flat in the morning, but by evening I look like I am pregnant. :)

Ok, here's a funny symptom that is definately NOT sexy. My hair on my legs is growing with super-sonic speed. I shaved them on Monday and by Wednesday it looked like a forest! Ick...and my hair is dark, can't miss it. I seem to be spending lots more time shaving them and with a 2 year old little girl and a business to run, there's not much time left. Like I've always said, "pregnancy is not for the faint of heart."

rebecca@fitandfabulouspregnancy.com

www.fitandfabulouspregnancy.com

Joy to the world! Less morning sickness!

Well, I've noticed that I am not nearly so nauseous for the past 3 days or so. I still feel it, but not nearly so strongly as before. YEAH!!! It gives me a new lease on life! I still have a sour stomach and a bad taste in my mouth, but not wanting to throw up many times a day is a definate plus!

I also am happy with my resolve to get in my workouts this week although I didn't work out the first 2 days. I've worked out yesterday and today and I can tell I just have so much more energy, at least for 3 to 4 hours afterwards. Plus I'm sleeping really well, my 2 year old is sleeping through the night (unless I wake her up by trying to cover her up with an extra blanket on a cold night) which really helps and I'm usually asleep by the time my head hits the pillow. I am up a lot (3 to 4 times) to go potty, but as long as I get right back to sleep I still count it as a good night.

I better enjoy it now, cuz I remember how little sleep I got when my 2 year old was a baby...it was like I couldn't remember what it was like to get a full night's sleep. Fun, fun!!

rebecca@fitandfabulouspregnancy.com

www.fitandfabulouspregnancy.com

Now I know...

With my first pregnancy getting my workouts in and staying in shape was easy. I was already in shape and I never got very sick or had much morning sickness so I always wondered in the back of my mind why it was so hard for some pregnant women to stay in shape or workout.

God must want me to know what it feels like to be sick all the time, have a demanding toddler and have lots of other things going on and not to feel like working out at all. So now I get it! It is SO hard. I never want to workout, if I don't feel sick, then I feel completely exhausted, and if I don't feel that then it's my 2 year old...it's always something!

I have to MAKE myself do my workouts. I got a good one in this morning and I was telling my husband how much better I feel. If I can get myself to do a workout, afterwards I always feel so empowered. I feel strong, better about myself and my body, I have more energy and I am even have more patience towards my family and a positive outlook on all the day to day pressures we pregnant women and mothers go through.

So, I guess the answer is to workout, no matter how much I don't feel like it! I'll let you know how that goes...

rebecca@fitandfabulouspregnancy.com

www.fitandfabulouspregnancy.com

I didn't want to do it, but I'm glad I did!

Ok, so I didn't have a chance to get to the gym this morning and realized I wasn't going to make it. Well, unknown to you, I have weights, an exercise ball, a step, and even a medicine ball at home so I can workout at anytime of the day at home if I choose to. Well, I usually like to go to the gym and use it as an excuse if I can't get there. So I just made myself get out my weights and got in a good workout! I did 6 exercises for 3 sets each and it only took around 30 to 35 minutes. I got all sweaty, was breathing hard and felt really good (although tired) and so happy to have done it!! Plus I feel so much better now than before I started, even more energetic!

Another great thing about working out at home is it fosters good habits for my 2 year old little girl as well. She gets out her little pink 1 pounders and her play balls and does the exercises with me. Nothing is much cuter than your little toddler trying her best to do push-ups while her "Funshine Care Bear" looks on. :)

Just remember, where there is a will (to workout), there is a way (to workout)!

rebecca@fitandfabulouspregnancy.com

www.fitandfabulouspregnancy.com

Better, but bigger too!

Well, had a good day today, it wasn't like WAHOO, but I did feel better, not as much nausea and a good night's sleep. However, I am already showing just a tiny bit and it's a little freaky to me since I did not show until several weeks later my first pregnancy. It's also going to be harder to hide the pregnancy, I have to go out and get some clothes that hide it better, my favorite is the princess cut shirts that are gathered right under the chest, they are cute and hide the baby bump too. :)

I have been a little worried lately cuz my abdominal muscles ache quite a bit, especially at night. I will definately have to ask my doctor when I go for my appointment. It's not exactly like a cramp, but it is uncomfortable and strange, I guess it may be the ligaments being stretched.

Gotta workout tomorrow!!! Not been doing well this week getting my workouts in, although I have done lots of cardio running after my little 2 year old dynamo!

rebecca@fitandfabulouspregnancy.com

www.fitandfabulouspregnancy.com

Hungry for food FAST (or is it hungry for fast food?)

So, I'm STARVING...especially in the morning. I was hungrier than usual with my first preg too, but not this bad. Plus, I seem to "need" fast food. I've never been a big fast food restaurant person, especially since I'm a trainer, (it just sounds so bad). Or is it just because I need something FAST. I don't know but I've found that I really have to plan to have good food with me at all times in case hunger hits. It's not normal hunger either, it's like I would chew my arm off if I don't get some food in me quick! So, since I am "craving" fast food, does that mean it's a boy? LOL...

We had some car probs today so I didn't get in a workout yet. Either I'll do one at home or I'll need to get in a workout the last 3 days of this week.

rebecca@fitandfabulouspregnancy.com

www.fitandfabulouspregnancy.com

Good day...Yeah!

Although I woke up tired, I am having a good day. I haven't been overly nauseaous and I've felt pretty energetic today. I'm trying to enjoy it cuz I don't know if it will last (probably not). But it was quite easy to get my workout in, although I did get it in in the morning, that works WAY better for me cuz by afternoon I have even less desire to workout since I've been pregnant. So I am happy that I got my 4 strength training workouts in this week.

During pregnancy it is very important to get in "core" training to work the abs, back and butt. So I usually do these exercises first. Then I try to mix up the exercises and always get in a couple lower body exercises and a few upper body exercises. And I ALWAYS watch my intensity and keep my heart rate under control. Plus I keep a water bottle with my and drink about 20 to 30 ounces of water throughout the time I am there. Most of my workouts only last 35 to 45 minutes.

www.fitandfabulouspregnancy.com

rebecca@fitandfabulouspregnancy.com

Working out to the rescue again!

Ok, today I woke up so sick and even one of my friends (who doesn't know I"m pregnant) said I was awful quiet. But I had a chance to workout today so I took it. Honestly, I had to make myself go and even when I got there I wasn't sure I would be able to do the exercises cuz I felt so sick. However, it happened again, I actually felt better during my workout then I did the whole rest of the day. In fact I felt better afterwards for a couple hours too. I still am not sure what the phenomenon is, but I need to research it and I'll let you know what I find out.

My lower abdominals hurt quite a bit too, they didn't feel like this so much in my first pregnancy, I hope that doesn't mean anything bad, I have looked it up and the only thing I can figure out is that it is the ligaments being pulled and stretched. Often it hurts at night.

Oh yeah, and my tummy is already sticking out at night after eating all day. I think it is mainly from the bloating I get from food, but I'm sure the baby is growing too.

rebecca@fitandfabulouspregnancy.com

www.fitandfabulouspregnancy.com

Never know what to expect..

My first pregnancy, although not easy, was much more predictable than this one has been so far. I never know how I'm going to feel. Sometimes (like today) I really wish I could drink a bunch of caffiene cuz I'm so sleepy and tired. And then I'm just nauseaous in the morning and starving until I eat, then in the afternoon I'm bloated and gassy. However, last pregnancy I got in a rythm of what my body needed and felt good eating, however, this time it is never the same. I may eat something one day that sits really good for me but then the next day it makes me sick to my stomach.

I am also still holding off telling anyone else, but it is hard because although I know my husband tries very hard to be comforting, he will just never know exactly how it feels and sometimes I just really want a woman to commiserate with! I may open up to my best friend soon.

My 2 year old daughter and I spent the morning at the park. We fed ducks, climbed rocks, threw wood chips in the pond, ran up and down several hills and played on the jungle gym. I keep wondering what it will be like to have a baby again and how much less time I will have for my toddler. It worries me a bit. I guess billions of other women have done it so I'll get by too!! :)

rebecca@fitandfabulouspregnancy.com

www.fitandfabulouspregnancy.com

Better day...YEAH!

Today I felt pretty good and even got a workout in relatively early. I've decided that if I don't work out early (before noon) I won't get it in. Before this pregnancy I often worked out later, but during these last couple weeks, I've realized I won't have the energy if I wait.

And I've been doing better with my food too. If I eat smaller meals and more of them I feel better than if I eat bigger meals. So I snack a lot, that seems to keep the nausea away and keeps gas from building up too much.

Then later on this morning I took my little girl to a McDonald's playplace and was energetic enough to crawl around in those "claustrophobic tubes" with her (she won't go without me.) We had a blast, except for staying in the tubes too long made me feel a little nauseaous again... :-P

I'm just SO happy I already have my workout done for the day!! Yeah for me!

rebecca@fitandfabulouspregnancy.com

www.fitandfabulouspregnancy.com

My 2 "cures" for morning sickness...

I start my 7th week today and boy oh boy am I having morning sickness, but not just in the morning unfortunately. I have only found 2 things that help, but only while I am doing them:

1. working out - it releases endorphins and spikes my adrenalin level which takes the nausea away! YEAH

2. eating - although everything I can think of makes me feel nauseaous, as soon I start to eat, it goes away and stays away for a while (1 hour at least). There's 2 problems with that; I don't want to gain too much weight from eating all the time of course, and secondly, I usually get really bad gas several hours after eating.

Do you know why God chose women to carry babies? Cuz our husbands couldn't handle it! LOL!

So, I'm ashamed to say that I only got 2 of my wanted 4 workouts in last week. Now I know how hard it can be to get to your workouts when there is so much nausea. But I got a good start on this week and worked out today!! As always, it was almost impossibly hard to get my butt there, but once I got in the gym I felt great! At least until I got back in the car with my husband and 2 year old dauhter and she was only in a diaper. She has been dealing with consitpation, but no more!! And the car reeked! So much for my reprieve from nausea!

rebecca@fitandfabulouspregnancy.com

www.fitandfabulouspregnancy.com

Eating to stave off nausea

Unfortunately, my nausea is much, much worse this pregnancy than it was with my first one. I have figured something out though. I seem to get the most nauseaous when I have no food in my stomach. I can't really tell that I'm hungry but when I start getting bad nausea, I eat something and soon afterwards I feel much, much better! The funny thing is that nothing sounds good and everything sounds gross, but once I put it in my mouth it tastes good and I can't stop until I'm satisfied. I have read all about keeping crackers or something around all the time, but for me it can be fruit, lean meat, complex carbs, just about anything and I'll feel better pretty quickly.

rebecca@fitandfabulouspregnancy.com

www.fitandfabulouspregnancy.com

Worst day yet, but with positive thoughts

This is one of those days I tell other pregnant women about as a prenatal personal trainer. One of those days that I needed to NOT workout. I woke up nauseaous and fatigued and it lasted all day. Earlier I thought maybe it would help to workout, but by early afternoon I knew this was one of those days that it was best to do no more than I had to. It was hard enough to handle my little 2 year old "angel." ;)

But this afternoon I did have a reminder of how precious this pregnancy is to me. I walked into my gym when couple of my friends were having a discussion about pregnancy and how miserable it can be(they don't know I'm pregnant yet). One friend turned to me and said "you like being pregnant didn't you?" And although I'm not really feeling great I was reminded how much I did and do love being pregnant. I feel like it is such an honor to be the one to carry such a miracle in my belly, even when I'm sick. Looking at my daughter reminds me and looking at diagrams of the development of my baby even at 6 weeks on weekly pregnancy websites reminds me of the awesome responsibility I have. That is one of the reasons I want to have a healthy pregnancy, the other being I don't want to have to lose tons of weight! :)

rebecca@fitandfabulouspregnancy.com
www.fitandfabulouspregnancy.com

Cravings for beef...

I've decided that I have to change up my eating schedule. I am usually a light eater in the morning; yogurt and berries, a sandwich or the like for lunch and I like a meat and vegies dinner. But my body has been CRAVING (starving...) beef first thing in the morning. So I've decided that this baby needs me to eat more protein earlier and I think I'm craving beef because I may be low in iron (which beef is high in).

So I stocked up on sliced lean meats (including beef) and will begin tomorrow to eat a bigger breakfast and lighten up a little for lunch, time will tell if that helps!

It's also much harder to eat heavy at night because I feel full of gas at night. But I'm drinking plenty of water and working out(both help with constipation and gas)so I guess I'll just have to deal with what is left.

Working out is getting easier and easier. I am getting back in shape since the Holidays when I didn't workout much and I am feeling stronger and having more fun! Today is number 2 for this week so I just have to get in 2 more and I'll be happy.

www.fitandfabulouspregnancy.com
rebecca@fitandfabulouspregnancy.com

Terrible day...with one highlight!

I felt terrible yesterday. The minute I woke up, laying in bed I felt tired and ready to go back to sleep for the rest of the day. I hate that feeling, I’m usually a morning person, so that was not fun! Then the rest of the morning I felt slightly nauseous. Then in the afternoon it changed to a gassy, full, gross feeling…nice!

Anyway, believe it or not, the only time during the day I felt good was when I dragged myself to the gym and worked out. It was like one of the hardest things ever to convince myself to go (actually my husband pushed me out the door), but once I was there I felt good. Go figure!! I think it has something to do with the adrenaline that gives you a boost when you are exercising. My husband says that I’m sicker this pregnancy because it’s a boy and it’s all the hormones going crazy.

FYI - I found through the research in prenatal exercise that I have done that exercise can actually help many pregnant women handle the morning sickness and nausea better, just be sure that you don't workout on an empty stomach or right after a big meal or snack, a simple bland snack should help.

rebecca@fitandfabulouspregnancy.com
www.fitandfabulouspregnancy.com

Not feeling myself, but managing...

I have not been feeling myself the last week. I can’t say that I have any particular symptom of pregnancy, I just feel “blah” and my head has been “swimmy.” I especially feel like this in the morning, which is strange because I am a morning person usually.

I am feeling good when I work out though. I'm not all that excited to go, but once I get there, I feel good and I feel strong. Then the rest of the day I feel kinda weak. So I guess that is a great motivation to get my workouts in!

I also feel as if my body is changing sooner than my first pregnancy, which could be because my body is already accustomed to the “pregnancy look” so maybe it will be a faster change this time? I really don’t know, I guess only time will tell.

My husband told me yesterday that he thinks the baby will be a boy. He thought his first was going to be a boy and he was, he also thought our daughter was going to be a girl and she was, so he is 2 for 2. We’ll have to see.

FYI - As long as your Health Care Provider has approved you to workout during your pregnancy:

My recommendation for workouts is the following;

Beginner Exerciser: 2 times a week strength training/2 times a week cardio

Intermediate exerciser: 3 times a week strength training/2 to 3 times a week cardio

Advanced exerciser: 4 times a week strength training/3 to 4 times a week cardio

rebecca@fitandfabulouspregnancy.com

www.fitandfabulouspregnancy.com

ok, now I'm starving....

I've noticed it before now but today there was no ignoring it. I am just SO hungry. I know that you only have to add 200 to 300 extra calories a day and mostly just in the 2nd and 3rd trimesters. However, I added the extra calories as soon as I found out I was pregnant cuz of the hunger and I guess it will be the same this time too. Other than that and some lower abdominal ligament and stretching pain, I've been feeling great! And I'm eating well too. I've had yogurt, spinach, turkey, olives, and a handful of cheezits (one of my fav junk foods...but my 2 year old hates them...go figure!)today so far and after writing this I will have a bowl of frozen berries.

I also got my 3rd workout in for the week. It is feeling better and better. I worked out really hard today, but kept my heart rate monitor on and watched my intensity. Especially because of my age I believe one of the things that helped me through my last pregnancy was appropriate exercise and eating well for my pregnant body. There were so many times this week I thought of throwing in the towel, and I know it's going to get harder so I'm very proud of myself for getting my exercise in, if I keep it up I will remember how good it feels and won't skip it as my pregnancy progresses.

FYI - It is so important to get enough water, especially during pregnancy. I take a bottle with me when I workout and try to drink most, if not all of it, before I go home. I actually try to carry a bottle around with me most of the time to be sure I get enough water in. Pregnant women need around 64 ounces, more if you workout a lot because of the water lost throuh sweat.

rebecca@fitandfabulouspregnancy.com
www.fitandfabulouspregnancy.com

Headaches and working out...

I had a headache all night and the research I've done says NOT to take aspirin and ibuprofen during pregnancy because the risk of miscarriage, but to use acetaminophen (tylenol) instead. Yep, you guessed it...my medicine drawer was full of aspirin and ibuprofen, but no tylenol. So that was fun. My day did get better though. My dauhter who has been very sick was feeling much better this morning and both of us were in much better moods! Yeah!

Although I didn't feel at all like going to the gym, I went with my husband when he got home and ended up feeling much better after the workout. I wore my heart rate monitor and although I got up above the 140 mark, I didn't get my heart rate as high and felt good and not too exhausted the whole time. I remember from my last pregnancy that there were MANY days that I had to drag my sorry self to the gym, but I felt better afterwards, everytime! This time is harder because now I have my 2 year old to care for too. But I'm going to get it done. I want to stay fit and healthy, not to mention not gain too much weight so as long as my pregnancy stays normal and everything is ok with the Doctor I will continue to get my workouts in.

FYI - I did 6 core/strength training exercises for 3 sets each and I only spent about 30 minutes working out in the gym. You may be surpried how little time you need to get your workouts in, it all depends on how many sets you do, how many reps you do and how long you rest in-between. Rest time is important during pregnancy and you need to check your intensity often. However, even with rest time you should be able to get your workout in in 30 to 45 minutes.

Rebecca@fitandfabulouspregnancy.com
www.fitandfabulouspregnancy.com

Boy or Girl? Too early to tell!~

I re-read some of my journal when I was pregnant with my daughter, Brooklyn and it was a lot more “lovey-dovey.” I just want this baby to know that that is not because I don’t love it more than anything, it is just that I already have Brooklyn to care for and she keeps me so busy!

I keep wondering about whether “it” will be a boy or a girl. I am truly torn…we have had such a wonderful experience with our little baby girl that it is hard not to want another girl, but on the other hand, I know "Daddy" would really enjoy teaching a boy all about football. The funny thing is that when I brought that up to Daddy, he said, "I can teach Brooklyn all about football too!" In fact Brooklyn already knows football, she has a couple(one pink) and knows “touchdown,” “first down,” etc. So in other words, no matter what happens, we will be ecstatic!!

Brooklyn is still sick and I'm grumpy (getting up at 3 AM to walk your 2 year old around outside cuz it makes her feel better will do that to you). So no 2nd workout yet this week. Excuses, excuses, so if I don't workout today I will have to workout everyday the rest of the week to get 4 in.

I guess we'll have to wait and see!

One of "those days"

Today was definately one of "those days," and not in a good way. I've been very excited about being pregnant and having another baby girl or a little boy. However, today the fear of miscarriage hit me hard. I know that it can happen to anyone, especially in the 1st trimester, that is why I haven't yet told my family or close friends. But I am also in the "high risk" category because of my age. However, there is not anything I can do except stay as healthy as possible and give the rest to God.

Also my little baby girl was really sick today. I took her to an immediate care center this afternoon and they gave her an antibiotic. But if you are a mommy you know how hard it is to see your baby girl in such pain. She had such a high fever and was only comforted if I was holding her. She is sleeping now and I have every hope that she will be much better today!

But on a positive note, I am in my 5th week and I feel really good, with little to no symptoms yet. The only problem I have is slight pain in the lower abdomen every once in a while, kinda like my ligaments and muscles are being stretched or pulled.

I need to get in a workout tomorrow if my daughter is feeling better!! Positive thoughts!
Rebecca E. Davison
http://www.fitandfabulouspregnancy.com/

My fiirst workout since I found out I was preggers!

Ok, so I got my pregnant butt (and every other body part) in the gym today. It was extra hard cuz my little two year old (whom I adore) made a huge fuss about me going, and I hate to leave her when she is crying, plus she didn't feel that good. But Daddy assured me she would be ok and that I needed to get in there!

So I put on my heart rate monitor cuz I think ALL pregnant women should wear one and "got my workout on." Ok, I have to confess, I didn't work out a lot during the Holidays PLUS in the first trimester heart rate increases because the body is working hard at building up the blood volume needed for the baby. So I was a bit worried my blood pressure would be higher than 140...(the usual recommendation by OB/GYN's).

Well.....I started lower than 140............then got up to 187! Totally NOT recommended...so I had to take more breaks and longer, but all in all it felt good and although I went back to a crying toddler, I felt I accomplished my goal.

I think it is important to keep the workouts up during the first trimester if your OB/GYN says it is ok. That way it's not an uphill battle in the 2nd and 3rd trimester and won't be so much work keeping the extra pounds from piling on.

I was also more hungry this afternoon, which is the breaks when strength training, but I had carrots, broccoli (cooked, I don't care for raw), some lean turkey slices and then my fav....peanut butter m&m's!! Everything in moderation and I'm not going to deny myself and then eat a whole chocolate cake later, at least that is NOT my plan. We'll see how it goes. ;)
Rebecca E. Davison, CPT
http://www.fitandfabulouspregnancy.com/

Even a trainer has excuses to skip workouts! ARGH

Ok, I’m already a little more hungry than usual; I seem to be craving protein more than anything. I don’t play around with nutrition especially when I’m pregnant because I don’t want my baby to suffer. That doesn’t mean I eat everything and anything I want to eat, but I do listen to my body and give it the nutrition it needs (plus a little ice-cream or some sort of snack too J).

It is much harder to get a workout in right now cuz my daughter has “mommy-itis” to the max and when I try to leave her she’ll say “don’t go workout mommy” and give me such a sad, pitiful look that it hurts my “mommy heart.”

So I guess telling you that makes me not feel so guilty for not working out since I found out I was pregnant. Even a trainer has excuses…, in fact, I know exactly how to make myself feel better.

My first pregnancy symptom?

Ok, I kept the pregnancy test since yesterday morning. Is that weird? I suppose it is, I wonder how many other pregnant women do that? I guess I wanted to be sure that I read it right, like it's SOOOO hard. Maybe it is my first pregnancy symptom...weirdness.

Anyway, I looked at it tonight and one line is lighter than the other and it worries me that I'm not pregnant, although I know that is not true. I guess I need to check with a Doctor.

As any of you who are pregnant or have been, pregnancy is not for the weak. It is hard on your body and even harder on your mind and emotions. I think I need to workout. I always feel better after I sweat a little. :)

Rebecca E. Davison, CPTwww.fitandfabulouspregnancy.com

Oh my goodness! I'm 41 and pregnant!

Ok, I thought I was, then again I didn’t think I was. But I am!! I am in the end of my 4th week and thankfully have no symptoms yet. I just didn’t get my period. All of you who read this blog are the only ones (besides my husband) who are going to know I’m pregnant, I’m not ready to share with my family and friends yet.

I’ve been wanting to have another baby, but now that it is here, I am so worried and fretful about it all. I know that those of you out there that are pregnant or have been will understand my fear. I worry about a miscarriage, I worry that my baby will be ok, I worry that my daughter will have problems with it since she is such a “mommy’s girl.”

Oh yeah, and I'm 41. Yep, another "oldish lady" having my 2nd baby! I put that in quotes cuz I don't "feel" old and I try to stay in shape and eat right. There are just a lot more problems with an older mother. My last pregnancy went great, except for the C-section and I have a beautiful little girl...God willing that will be my experience again (except for the C-section)!

One worry I don’t have anymore is the worry about staying in shape. I was downright terrified about this in my first pregnancy, but now that I’ve been through it I know exactly what to do to stay fit and am so relieved. Plus this time I don’t have as much time because I have a very busy 2 year old little girl!

My Exercise plan? 4 to 5 strength training workouts a week (with weights) and "running" after my little girl...at the park, at the store, at the beach, at the house. :)

My Eating plan? A good prenatal vitamin, spinach, berries, yogurt, carrots, daily and lean protein, complex carbos and a treat now and then. Plus I ate a bowl of ice-cream every night with my first baby and she turned out so great, maybe it's a good idea to do again....hmmmm

The funniest thing about this whole thing is that my little girl Brooklyn was due on September 10th, 2006 (she was born on September 3rd) and the new little one will probably be due on September 13th of this year. I think that is pretty ironic and kinda cool.

Rebecca E. Davison, CPT
www.fitandfabulouspregnancy.com