Tag Archives: Pregnancy

Maternity Update

31 Oct

Well, tomorrow I hit 38 weeks. Which basically means little man could come any time… or he could wait another 2-3 weeks. I’m not great at the waiting game but I am trying to cherish the time left as a young married couple- before we officially turn into a young family.

Last weekend hubby and I celebrated our 3rd anniversary up in the Blue Ridge Mountains. We had a great time but I have to admit the hike was a lot more challenging than I thought it would be. It’s basically only thanks to the patience of my husband and some encouragement from others on the trail that we made it to the top. I do have to say though, we still beat the average time listed on the trail guide so… I consider it a win.

Top of Humpback Rocks

We also took the time to get maternity photos taken and I have to say I love the work by Living Radiant Photography! They’re based out of Baltimore and if you’re looking for a wedding or anniversary etc. photographer, you need to check them out. Here are just a couple that I love (I had such a hard time narrowing it down…)

laura luke quiet waters park maternity session living radiant photography color photos-60 laura luke quiet waters park maternity session living radiant photography color photos-82 laura luke quiet waters park maternity session living radiant photography color photos-101So all in all, the pregnancy is going well. From a fitness point of view, I’ve gained a total of 20 lbs and have continued with physical therapy (so core and glute strengthening) throughout the pregnancy. Due to palpitations and difficulty gaining weight though, my other workouts have been limited for some time now. I’m looking forward to getting back to it but I know it will be quite the process to regain my strength and stamina.

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Arm Day

23 Jul

I got put on call at work today, which means I can get some things done around the house but have to be ready to get out the door within about 10 minutes if I get called to get to work on time. To make sure I didn’t irritate my back I stuck with an upper body workout for this morning and, if I’m lucky, I’ll take the dogs out for a walk once it cools down.

This workout will definitely get you a burn whether or not your pregnant- just make sure you’re lifting heavy enough. If you do need some modifications (either as a mom to be or a beginner), you can do most of this sitting if you need to or, of course, go down on your weights and increase your rest times.

Side note, since being pregnant I make sure to do at least 1 or 2 sets of 20 squats in my warm ups (squats and kegels ladies… for real) and I end my workout stretching out my hip flexors and doing at least 1 physical therapy exercise to loosen my back.

The workout

3 sets:

  • 12 Straight leg Deadlift to upright row
  • 12 Bicep curl
  • 12 Monkey Rows (**with any type of row, keep your shoulders down and back and do not lift too high. Going too high is not better and puts you at very high risk for injury. If you aren’t familiar with rows or are unable to keep good form, sub in any other shoulder exercise. Tons of options can be found at Bodybuilding.com)

3 sets:

  • 20 Lateral to front raise
  • 15 triceps dips on BOSU

2 sets:

  • 12 Hammer curls
  • 12 Push ups

3 sets:

  • 12 overhead tricep extensions
23.5 weeks post workout

23.5 weeks post workout

Reality Check

10 Jul

Well, I’ve made it over halfway! I’ll be 22 weeks this weekend and am still doing my best to stay active and healthy throughout the pregnancy. I’ll admit sometimes my workouts are hit and miss. Days like yesterday, by the time I was done cleaning the house my back hurt so badly there was no way I was going to be able to workout. So I made a healthy dinner, stretched out and called it a day. Everyone has different goals for their pregnancy, just like everyone has different goals for their fitness. Right now my goal is all about balance. I admit, I’m not eating 100% clean or hitting 100% of my workouts but if there is a fitness silver lining, it’s that I’m learning to listen to my body.

On an exciting note…we are super excited to say that we are expecting a baby boy! Baby Vincent is still on track to make his appearance mid-November.

I know, most of you can’t relate to the pregnancy specific posts so I thought I’d highlight my top 3 lessons I’m learning during this pregnancy that translate into everyday fitness…

1. Listen to your body, sometimes rest is the best thing you can do to reach your goals. Just be careful not to use it as an excuse.

2. Stop competing with other people’s pictures. Being motivated by other people is one thing, but when you start getting down on yourself because you aren’t where they are, it’s counter-productive. I’ve been having a very hard time with this one. If you Google “Fit Pregnancy”, you find tons of pictures of mamas-to-be who still look toned and have amazing muscle mass. It’s hard for me to remember that 9 out of 10 times those women make a living out of staying in shape. Just keep perspective while looking a “Fitspiration” photos.

3. Decide what your goals are and what you’re willing to do to accomplish them. I could still look like one of those photos but it isn’t worth it to me or safe for the baby. I’m having a hard enough time keeping up with rotating 12 hour shifts (night shift is kicking my butt), keeping the house clean, and trying to see family and friends… I’m not willing to make the sacrifices I’d need to at this point. So my goals are to maintain a balance and stay generally fit while pregnant. I still get in 3-4  workouts each week, they just aren’t as intense.

I’m not saying that once baby comes my goals won’t change again, I still very much want to compete in the future. It’s just not where I am right now. What about you? How are your fitness goals coming?

Preggo Leg Day

18 Jun

I have decided that with all the changes going on I need to make sure to prioritize “me time” too. So today, in between all my appointments I had to decide whether to clean the house or workout. I chose to workout. I still have time to do a quick clean up and then this weekend I can do my “real” cleaning but I’ve got to remember to keep time for myself too.

At one of those mentioned appointments, I got to hear baby’s heart beat today! Baby has a really strong heart beat and was moving around when they found it. It made it feel even more real to know baby is moving around in there. I’m even starting to feel a few flutters. Just another week or so and we get to find out the gender! Any guesses?

Here’s the modified leg workout I did:

3 sets:

  • 15 Squats
  • 20 calf raises

2 sets:

  • 12/leg lunges with torso rotation
  • 12 straight leg deadlifts

3 sets:

  • 15 Fire Hydrants
  • 12 Glute Kick-Backs

2 sets:

  • 12/leg split lunges
  • 15 sumo squats

Squats are definitely one of the best exercises I can think of for pregnancy, that and basic core exercises.

squats

Upper Body Pregnancy Workout

13 Jun

You’ve probably noticed I’ve been a bit quiet…. There’s been a lot of adjusting going on. Obviously adjusting to being pregnant (now 18 weeks) but I’ve also started a new job with a longer commute and have learned I will be starting a Nurse Practitioner Program this September. Lots of exciting things but took a couple weeks to get used to the new routine!

If you’ve been following me on Facebook or Instagram you know I’ve really been struggling with shortness of breath this pregnancy. After lots of testing and multiple follow ups they’ve ruled out the big scary things so I finally feel comfortable trying to add regular workouts back into my new routine. Up until now I’ve been staying active but not doing “real” workouts as often as I’d like.

I have been using “Fit & Sleek- Prenatal Physique” with Leah Sarago and that has definitely helped me stay active. I like that they break the workouts into 15 minute segments so I can really do whatever I feel up to that day. Obviously compared to training for the bikini competition though, it sometimes feels like 100 steps backwards. I’m trying to focus on just doing my best with where I’m at right now and making sure I’m taking care of the baby too.

Fit & Sleek Prenatal Physique- Prenatal Workout with Complete Pregnancy Training Plan

Today was a good day. Hubby and I went for a bike ride this morning which was a really nice way to at least get some low intensity cardio in. After finishing some things around the house and sneaking a nap in I did my strength training later in the day. Mainly focused on upper body, the workout looked like this:

Warm Up

3 sets:

  • 12 squats to bicep curls
  • 12 Tricep Dips

3 sets:

  • Straight Leg Deadlifts with Upright Rows
  • Tricep Skull Crushers (I used the BOSU to put myself on an incline so I wasn’t flat on my back)

2 sets:

  • Planks (30 sec on forearm, 30 sec with straight arms)
  • 12 Lateral Shoulder Raises
  • 10 Front Shoulder Raises

I finished with my physical therapy exercises I hadn’t incorporated and stretched out a bit. I didn’t realize how tight I’ve gotten with fewer workouts so I guess it’s time to start stretching more too.

17 weeks

A few days ago at 17.5 weeks

Working Out While Pregnant

12 May

To be honest, I am still adjusting to the effects being pregnant has on working out. And since my body will be constantly changing I suspect the adjusting will be a continual thing through this pregnancy. The biggest adjustment for me is having to slow down. Today I was winded after a set of twelve rows to tricep kickbacks. I had to take a nap after I mowed the yard (to be fair mowing in the middle of the afternoon heat probably wasn’t my best idea). I don’t like it but it is what it is. All of this is to say, make the adjustments you need to but just keep moving. Staying active is one of the best things you can do for your baby and yourself.

I plan to keep posting workouts and recipes as I have always done. I just ask that all of you non-preggo readers don’t judge ones that seem light or easy. I’ll admit there are days I have probably taken it easier than I need to and there have been more days than I’d like to admit that I’ve given in to some less than healthy cravings. But, I am doing the best I can to both stay in shape and take care of my baby. Honestly, I’m also probably being a little more cautious in some ways (and lenient in others) than needed since it’s my first pregnancy.

Alright, down to the good stuff. Here’s my arm workout from today:

3 sets:

  • 15 push-ups (adapt by dropping to knees if needed)
  • 12 bent over rows to tricep kickbacks
  • 12/arm weighted cross punches (use light weights, control your movement)

3 sets:

  • 15 tricep dips
  • 12 chest presses on BOSU

3 sets:

  • 12 skull crushers
  • 30 sec. straight arm planks

As I’ve said multiple times now, every pregnancy is different. If your doctor has told you not to workout or has given you guidelines, follow them. If your doctor has cleared you to workout (like most of them will and should for healthy pregnancies) then I hope you keep reading and give some of the workouts a try!

And of course… a bump update.

10 weeks and 13 weeks

10 weeks on the left and 13 weeks on the right

Lastly, if you are expecting or know someone who is, don’t forget about the huge For Two Fitness Giveaway going on now and the 25% off discount with code FITANDBUSY!

Lessons From First Trimester

29 Apr

I’ve got one more week in my first trimester and thought I’d share what I’ve learned so far. As I said in my last post, this is how MY body has been. Your pregnancy (or your friends’ or wife’s) will be different than my pregnancy. However, hopefully you can find something useful in this.

1. There will be days you physically can’t workout… and that is okay. This was hardest for me to accept, especially coming off training for the competition. At about week 6 I got hit with an awful sinus infection (okay, and initially I was too stubborn to go to the doctor) that just knocked me out. I was already tired and dizzy and that just made it one hundred times worse. This brings me to number 2.

2. Listen to your body, within reason. I don’t mean take a nap instead of going to the gym every day (if you’re like me, it was tempting). I do mean when you feel like you are going to pass out from doing cardio, stop. I had to basically stop doing cardio for most of my first trimester and am really just now trying again. I have to do way lower intensity than I was before and again, that’s okay. Just don’t completely stop. Find a workout you can tolerate– mine has been Jillian Michaels’ Yoga Meltdown

3. When they say feed the nausea, they mean it. You can ask hubby. I have to eat every 2 hours. I will be dizzy and sick by two and a half if I let it get that far. Now, I don’t mean full meals every two hours. For me a big breakfast is key… And then a morning snack, lunch, a couple afternoon snacks, and dinner, plus sometimes a bed time snack. Just keep in mind the extra 300-500 calories you need doesn’t really kick in until around week 11. Spread your calories throughout the day and focus on making sure it’s a balanced diet (babies NEED fats and carbs!). For me, carbs have been my friend to control the nausea– this was also VERY hard to accept coming off the competition training.

4. It’s okay to ask for help. If you’re as lucky as I am your significant other is more than willing to help… they just might not think you need it. You don’t really look different, if it’s your first pregnancy you probably aren’t even showing in the first trimester, and they can’t possibly understand how exhausting doing nothing can be while growing a small human. I still have to remind myself to just explain what I need help with and tell hubby how I’m feeling at any given minute.

5. This is the most important. LISTEN TO YOUR DOCTOR. I can give you my advice and my experiences but I am not an OB/GYN or Nurse Midwife and I have no clue what is going on with your pregnancy. Your doctor’s office is your best resource, don’t be afraid to ask questions.

Did you have any tips or tricks you lived by in your first trimester?

photo(6)

10 week baby “bump”

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