Fitness & pregnancy
You do not have to choose between pregnancy and fitness. Most women are able to continue varying degrees of physical exercise well into their third trimester. While many factors are at play, avid fitness enthusiasts are encouraged to continue their (almost) regular routines with a few modifications. Checking with your doctor first is always recommended, as each pregnancy and each momma is unique.
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The (Sometimes) Single Mom
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My fit pregnancy journey as captured on Instagram.
NOTE: Check out the captions for some fun "did-you-know" info, fitness advice, & tips.
What I've found that helps me stay on track the most during this pregnancy is tracking what I eat (My Fitness Pal makes it super easy). It can be really eye opening to see just how many carbs, fats,, and sugars you can inadvertently consume in one day. The first step is always knowing...
Current cardio at #20weeks:
*15 minutes on the stair stepper: 1 minute regular pace, 1 minute skip-a-step (optional kickback), repeat
*15 minutes elliptical: 2 minutes forwards, 2 minutes backwards, repeat (varying resistance and incline throughout depending on fitness level)
*15 minutes cycling: varying resistnace (I like to do hills to mix it up)
FIT Q&A (for those both pregnant and not):
Q: Which nutrient should NOT be consumed during exercise?
A: Fats. While protein and carbs consumed during your workout can provide energy, fats are not easily digestible, nor absorbed, and may lead to decreased performance.
Breastfeeding + Macro Counting: A topic I know very little about (both of my babies were formula fed) and a topic I know quite a bit about!
Tracking macronutrients (carbs, fats, and protein) is critical if you hope to obtain a lean, toned physique. If you breastfeed, this adds another layer of complexity. Breastfeeding moms need to take in more calcium than their non-breastfeeding counterparts in order to supply their bodies with sufficient energy to product milk. Starting or maintaining a strict diet wile breastfeeding may cause your milk supply to slow down or cease entirely. If you're in the first three months after delivery, you'll want to add 300-500 calories to your daily caloric intake. After three months, you'll want to add 100-200 calories. Maintaining balanced nutrition and a healthy lifestyle will ensure you can breastfeed for as long as you like, and will help you avoid putting on extra weight postpartum.
*You go to the gym everyday but aren't seeing any results. You've reached a plateau and need to mix it up. Play around with volume, intensity, and type of exercise. There is absolutely no need to spend 2 hours at the gym every day in order to see results.
*You are always sore. Some aches and pains are to be expected. However, chronic soreness means your body isn't recovering properly. You need to rest.
*You are dragging ass day in an day out. Exercise should boost energy levels, not drag them down.If you're feeling burned out, you need time off. Reenergize for a few days, maybe even a week, before getting back to it.
*You dread going to the gym. Spending time doing something you hate is definitely not healthy (not physically nor mentally). Make the gym fun again by taking a break, finding a workout buddy, joining a new fitness class, or simply switching up your routine.
Getting your body back after baby isn't a competition. Moderation is key. Learn to love the journey.
SPD is somewhat uncommon—most cases aren't severe and go undiagnosed (or are self-diagnosed). Pain is most often felt while doing single leg isolation activities, like going up stairs or getting out of your car (or on a more intense scale, like doing split squats or lunges in the gym).
The good news? Your joints will stiffen up a few months post-pregnancy and you should feel like your old self again. What can you do about it in the meantime? In severe cases, you may need a pelvic girdle, but in most, you just need to take it easy and decrease pain-causing activities.