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
Tuesday, March 31, 2009
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
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
Monday, March 30, 2009
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
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
Saturday, March 28, 2009
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
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
Friday, March 27, 2009
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
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
Thursday, March 26, 2009
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
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
Wednesday, March 25, 2009
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
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
Tuesday, March 24, 2009
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
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
Sunday, March 22, 2009
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
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
Friday, March 20, 2009
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
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
Wednesday, March 18, 2009
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
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
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
rebecca@fitandfabulouspregnancy.com
www.fitandfabulouspregnancy.com
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