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A Fit Pregnancy (Take Two)- Part 2

1 Mar

Logo - Play Shana1

Maintaining a healthy fitness routine during pregnancy can be challenging but well worth the efforts! Before you begin, get clearance from your doctor.  They will also give you guidelines to follow.  Workouts need to be altered or eliminated due to the changes (rapidly) happening in your body. Here are some clips from my third trimester:

Please note: The exercises seen here are specific to my fitness level, my doctor recommendations, and my pregnancy health.  It is not recommended to pursue a pregnancy fitness routine without approval from your physician.  Please be advised that there are general guidelines for all pregnant women to follow when considering a pregnancy fitness program (http://www.mayoclinic.com/health/pregnancy-and-exercise/PR00096).

A Fit Pregnancy (take two)

24 Jan

I am happy to announce that I am 30 weeks pregnant.  During the first trimester I was exhausted and nauseated all the time.  But somehow managed to workout when I could (3-4 times per week).  Since then I have been feeling pretty good and working out about 5 days per week.  This pregnancy is similar to my first pregnancy (with my son who is now 2 years old) in that I feel strong, healthy and able to continue a strong workout routine. However it is quite different in that I got larger faster, I continue to crave foods I would not normally eat, and my body seems to be taking on a completely different shape.

There is no one correct pregnancy fitness routine.   My fitness routine is personalized to my fitness level, health, body changes, doctor advice, and how I feel as I go.  I have recently begun recording some of my pregnancy workouts and I would like to share them with you.

Please note: The exercises seen here are specific to my fitness level, my doctor recommendations, and my pregnancy health.  It is not recommended to pursue a pregnancy fitness routine without approval from your physician.  Please be advised that there are general guidelines for all pregnant women to follow when considering a pregnancy fitness program (http://www.mayoclinic.com/health/pregnancy-and-exercise/PR00096).

I also recommend this short article from the American Council on Exercise: http://www.acefitness.org/acefit/healthy_living_fit_facts_content.aspx?itemid=2597 .  

Logo - Play Shana2(1)

 

Following guidelines and following what your doctor tells you are the first steps in determining your pregnancy fitness routine.  From there you have to listen to your body, watch your heart rate, and go for it!

When you are pregnant, your fitness goal is different than before.  Your goal is to maintain your health and wellness during pregnancy in order to minimize discomforts related to pregnancy, to prepare your body for labor, and most importantly to have a healthy baby.

A few things I have learned along the way:

you can not predict how you will feel during your planned workout, so go with the flow and alter it as needed

your heart rate will be more elevated, so you will have to decrease intensity of your workouts and increase rest periods

It is important to decrease resistance (weight) and decrease duration of workouts to accommodate the energy that is already being expended by all that is already happening in your body

you must must hydrate before, during and after

you must change your stance and body movements to accommodate for your changing body

you will be off balance, therefore a wider stance is necessary

never push it.  your body is already working overtime to create life

If your too tired, just rest and drop the workout

A brisk 20 minute walk as a workout does great things

Body Bar – 35 Minutes

10 Nov

40 weeks and still going

photo (2)

 This baby is very comfy in there.  Baby is healthy and I am  feeling good.  At this point my workouts are mainly taking long walks or shorter ‘hill drills’ outside mixed with light resistance training.  Here is a video of some light resistance training I did with the body bar.  I am excited for this baby to come and my next video will be post partum!  The next step will be slowly, gradually, and healthfully getting the ‘baby weight’ off.

Please note: The exercises seen here are specific to my fitness level, my doctor recommendations, and my pregnancy health.  It is not recommended to pursue a pregnancy fitness routine without approval from your physician.  

Dumbells – 15 Min

24 Oct

38 weeks and still going

Fortunately the fall weather has been beautiful and I have been able to walk often.  On days when I am feeling a bit stronger I have been able to do some great outdoor workout routines at a local park.  Unfortunately I do not have any of my outdoor workout routines on video.  So instead I am going to share a short dumbell workout that I did on a day where I only had enough energy to complete a light 15 minute workout.

Please note: The exercises seen here are specific to my fitness level, my doctor recommendations, and my pregnancy health.  It is not recommended to pursue a pregnancy fitness routine without approval from your physician.  

Low Intensity Kettlebell – 20 minutes

14 Oct

As you see, my belly is rapidly growing!  Baby and I are doing well and feeling pretty good (with the exception of those normal pregnancy discomforts).  As my body continues to change, I also change my fitness routines and how I use the equipment.

Although I am still able to use the kettlebell for some of it’s intended exercises, lately I am using it more as a tool to do bodyweight and calisthenic kinds of exercises such as stepping over it or using it to hold as I do a plank.  I suggest you view a pre-pregnancy kettlebell video along with this pregnancy kettlebell video so you can compare and see the adjustments and accommodations that have been made to meet the needs of my changing body.

Being able to adjust your exercise routine according to your current physical state is critical in making exercise and fitness a lifelong committment.  Of course if a doctor tells you not to exercise, you follow those orders.  But if you have medical clearance to exercise, there is always SOMETHING you can do.  If you are unsure of your exercise options, a certified fitness professional can help guide you through safe and effective exercises that meet your needs.

Please note: The exercises seen here are specific to my fitness level, my doctor recommendations, and my pregnancy health.  It is not recommended to pursue a pregnancy fitness routine without approval from your physician.  

Med Ball – 25 minutes

11 Oct

A new workout venue for me…my unfinished basement!  I have been so excited to clear it out so I can use it for my indoor workout space.   It has got everything I need to push, pull, and swing without concern for breaking anything.  In addition I have windows to let in the fresh air and sunlight.

When you do not have a partner to pass a medicine ball around with, the next best thing is a concrete wall.  Please be advised, however that medicine ball catching is not for the novice medicine ball user.  The ball tends to go directions unintended and can cause injury to the ‘catcher’.  I would recommend beginning a medicine ball ‘throwing’ routine with an experienced med ball user or fitness professional.  You throw the ball to them and they roll it back to you.  The squat you include when picking up the ball from the floor is a great addition to your workout.  Once you have that down, you can begin by practicing your catching on a lighter ball.  Increase the medicine ball weight gradually and make sure that the weight allows you to maintain good form.

Please note: The exercises seen here are specific to my fitness level, my doctor recommendations, and my pregnancy health. Please be advised that there are general guidelines for pregnant women to follow when considering a pregnancy fitness program (http://www.mayoclinic.com/health/pregnancy-and-exercise/PR00096). It is not recommended to pursue a pregnancy fitness routine without approval from your physician.  

Finally some video clips for you!

7 Oct

So finally, here it is.  I apologize for the length of this video…fast forward through it and you’ll get the idea:)  I attempted to compile various workouts into one video and after I completed it I realized it was a bit lengthy.  Take from it what you may and I look forward to reconnecting with you!

Please note: The exercises seen here are specific to my fitness level, my doctor recommendations, and my pregnancy health.  It is not recommended to pursue a pregnancy fitness routine without approval from your physician.  Please be advised that there are general guidelines for all pregnant women to follow when considering a pregnancy fitness program (http://www.mayoclinic.com/health/pregnancy-and-exercise/PR00096).

Following guidelines and following what your doctor tells you are the first steps in determining your pregnancy fitness routine.  From there you have to listen to your body, watch your heart rate, and go for it!

When you are pregnant, your fitness goal is different than before.  Your goal is to maintain your health and wellness during pregnancy in order to minimize discomforts related to pregnancy, to prepare your body for labor, and most importantly to have a healthy baby.

A few things I have learned along the way:

you can not predict how you will feel during your planned workout, so go with the flow and alter it as needed

your heart rate will be more elevated, so you will have to decrease intensity of your workouts and increase rest periods

It is important to decrease resistance (weight) and decrease duration of workouts to accommodate the energy that is already being expended by all that is already happening in your body

you must must hydrate before, during and after

you must change your stance and body movements to accommodate for your changing body

you will be off balance, therefore a wider stance is necessary

never push it.  your body is already working overtime to create life

If your too tired, just rest and drop the workout

A brisk 20 minute walk as a workout does great things

I am here, I am pregnant, and I am still going at it…

1 Oct

I am still here and I am still working out!  The last post I made was in March and I was in my first trimester of pregnancy then.  Now I am in my 3rd trimester and I am still at it.  I intended to do some blogging of my experiences with working out throughout my pregnancy, however life got in the way.

Not only have I been growing this little person inside of me, I have also moved.  Packing up to move across the country while working full-time and pregnant has been quite feat.  But, I have finally moved and am beginning to settle in my new home.  I am happy to be back to some sort of normal routine.

I have learned so much about what the body is capable of during my pregnancy.  Pregnancy is amazing.  Each woman experiences pregnancy differently and must follow what their body and their doctor is telling them.  There is no one correct pregnancy fitness routine.  For this reason, I had not been recording my routines throughout my pregnancy as my fitness routine is personalized to my fitness level, health, body changes, doctor advice, and how I am feeling as I go.  I have decided to begin recording some of pregnancy workouts and share some of my experiences in hopes to re-connect with you and possibly to motivate. These videos will be posted soon!