Why Pregnant Moms Can Still Work Out And Be Badasses
Congratulations on becoming a new mama! Or if you’re like me, congratulations on another little one! You are growing a tiny human – if that’s not completely amazing then I don’t know what is! You probably have a lot of questions about working out while pregnant, what you can and can’t do, how this pregnancy will change your workouts and lifestyle, or how to adjust your macros during your pregnancy. Well, don’t worry, mama – I’ve got you covered! We will break it all down and talk about how to have a fit and healthy pregnancy – whether it’s your first, second, or third time around!
Safety, Safety, Safety!
Let’s talk safety first. You should always consult with your doctor before taking any advice on working out and supplementation during pregnancy. Every pregnancy and mother is unique and special in their own way, you may have health concerns or medical needs that need to be addressed during the 40 weeks. The most important thing to remember is to listen to your body. If something does not feel right or is making you feel ill or uncomfortable, don’t do it.
Your workouts may not look like they did pre-pregnancy and that’s okay! Each trimester (heck, even each day/week) you can feel drastically different. Some weeks you may have lots of energy, others you may be exhausted and/or nauseous. Oh, the joys of pregnancy…it always keeps you guessing! The best we can do is try to keep as fit as possible and not give up on having a fit healthy pregnancy. This will help tremendously with labor, delivery and post baby recovery time.
You might be wondering if it is safe to workout while pregnant. If you have been on a regular workout routine prior to pregnancy, there should be no reason to stop (with modifications of course) unless there is a medical issue. If you have not been active prior to pregnancy, it is not recommended that you start an exercise regime when you find out. Pregnancy is also not a time to start something new – if you have been active or not. For example, you would not start training for a running marathon if you had never run before. If you have not been active, you may start with a light and easy workout to ease yourself in.
Yoga is an excellent place to start. Many yoga studios offer a prenatal class for mamas and the stretching will do wonders for your labor and delivery. Remember to take it easy; your tendons and ligaments relax during pregnancy due to the hormone called relaxin. Your tendons and ligaments will relax and loosen during the 9 months to get you ready to deliver your little one, so be very careful when lifting and stretching.
How often you should workout will ultimately depend on how your feel. During both of my pregnancies, I experienced a lot of nausea in the first trimester, so I did the best I could to get to the gym 2-3x per week. After that first trimester, it was smooth sailing for me so I got right back on track with my regular workouts from my Jessie’s Girls Prenatal Edition. Even though my energy was low, I still managed to get my workouts in (at a much slower pace) and it kept me going to the gym. This is also a good time to get your partner or family involved. Go for a walk, do a park workout, or go to a yoga class together.
Eating for two
What about eating for two? Pregnancy can throw your healthy eating habits out the window if you let it. Both you and your baby will benefit from nutrient dense, healthy foods both now and post-delivery. You may be up against food aversions, nausea, heartburn and constipation which can be frustrating. Making healthy choices can help diminish these side effects and keep your energy up. Try your best to keep on track with your macros.
During pregnancy, you will add 300 extra calories each trimester to support your growing baby. That’s it! These extra calories can be from carbs and fats, so your protein will remain the same throughout your entire pregnancy. You can mix things up depending on what you’re craving, it’s completely up to you! Your food choices are especially important during pregnancy – fuel that body the best you can!
Do’s and Don’ts of Working Out While Pregnant
1. Do be kind to yourself – pregnancy is hard work and exhausting.
2. Do make good decisions when it comes to your health and wellbeing.
3. Do not beat yourself up if you do not get to the gym 5-6 days per week.
4. Do make adjustments for your growing body.
5. Do use low impact exercises – do not compromise form or safety.
6. Don’t start a new workout regime – ie. Don’t take up running if you’ve never run before.
7. Do combine muscle groups for shorter workouts.
8. Do take more rest days.
9. Do remember to take rests between sets – as much as you need.
10. Don’t give up – keeping up on your workouts will have major benefits post baby!
11. Do listen to your body!
12. Do your best!
Remember being pregnant is a small amount of time in the big picture. Love yourself – look at how amazing your body is, you are growing a human being! And, always remember: you are a badass!
To get the insider track on having a fit pregnancy, check out the Jessie’s Girls Prenatal Edition for a step by step guide on how to be one fit momma! Let’s do this together!