Tag Archives: Prenatal Workouts

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

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”

**Don’t forget! You can use code FITANDBUSY for 25% off at For Two Fitness and get great maternity workout gear

For Two Fitness

27 Apr

I want to start out this and future pregnancy posts by reminding people that every pregnancy is different. You might be able to do more than I have, or you might have to do less. Your body was different than mine before pregnancy, so there’s no reason to think they’d be the same during pregnancy. And always listen to your body and follow your doctor’s directions!

That said, I’ve been basically cleared to workout as tolerated. I will have to back off on the amount of weight used and I have been having a really hard time with cardio (though hoping that gets better as I move into my second trimester). Today I hit biceps and back and was able to do a light 30 minutes on the treadmill so it was a good day!

On top of a good workout, I got to wear my awesome new For Two Fitness tank. One of the first things I did when I found out I was pregnant was apply to be an ambassador for this brand. I am pumped to say that I got selected!

TRX rows in the new tank

TRX rows in the Training For Two tank

For Two

Why am I already obsessed with this brand? More than anything I love that I can wear it now (when I’m barely showing but my clothes are getting tight) AND when I’m really showing a few months from now. The fabric they use is so stretchy that it looks cute throughout your pregnancy.

I also love their designs. These days at the gym I still get frustrated learning my new limits and I look more like I put on a couple pounds than like I’m pregnant. This top makes me feel better at the gym since it’s a reminder of why I’m hitting walls and it lets other people know I’m not just getting a little softer 😉 I got multiple compliments on the top today too!

And of course, it’s super comfortable! The fabric is so soft, I can’t wait to order a couple more designs and try out their capris.

If you’re interested in trying it or ordering a gift for someone, use my discount code! Just type FITANDBUSY at checkout for 25% off!