Tuesday, December 11, 2012

Yoga. Kind of 12/11/12

Ever been so sore from a workout that it crippled your workout the following day? That was me today as I attempted yoga. Totally my fault for not staying hydrated yesterday. My wrist and ankles were also stiff today. Anyone have that issue with cold weather? My body just isn't cooperating today. Make sure your yoga teacher knows you are pregnant or have any injuries that may limit what you can do.

Yoga during pregnancy actually helps with labor
Posted by at No comments:

Monday, December 10, 2012

Ab exercises for pregnancy

 http://www.bengreenfieldfitness.com/2012/02/ab-exercises-for-pregancy/

 

14 Core Exercises For When You’re Pregnant (A Cheat Sheet For Getting Your Abs Back After You Have A Baby)

ab exercises for pregnancy
In Episode #141 with Cassandra Forsythe (What Is A Good Pregnancy Exercise Routine?), we discussed why most recommended exercise and nutrition routines for pregnant women during or after pregnancy leaves you way more fat and out-of-shape than you need to be after you’ve had a baby. In reality, exercise should be considered an acceptable and regular part of pregnancy, and in most cases, you can do more than you think you can.
So while I definitely recommend you go back and listen to that podcast (or read the transcript), in today’s article I’m going to give you 15 core exercises for when you’re pregnant. Consider this a cheat sheet for getting your abs back after you have a baby.
But first, it’s important to understand why it’s crucial that you be doing core exercises when you’re pregnant.

During pregnancy, you gain significant weight, and since the weight is primarily distributed in front of your body, it shifts your center of gravity forward, which creates a bend in the lower (lumbar) spine called a “lordotic” curve. This shift not only affects your posture and balance, but can also cause significant low back pain – both during and after your pregnancy.
Unfortunately, most of the resources you’ll find in books, magazines and the internet simply recommend that you limit your choice of exercises to pelvic tilts (literally just standing there and tilting your pelvic muscle back and forth) or Kegel exercises. News flash: these really don’t get rid of a lordotic curve or prevent low back pain.
And that’s not all.
If you’re concerned about getting back into shape fast, or you’ve developed some nice abs that you don’t want to disappear for the rest of your life, pelvic tilts and Kegel exercises during pregnancy just don’t get the job done.
But these exercises below will keep your stomach strong, your low back pain at bay, and let you bounce back into flat stomach shape as soon as possible after you’ve had your baby:
Ab Exercise for Pregnancy #1 (1st-2nd Trimester only): Front Plank Variation (i.e. Front Plank Taps are shown in the video)
Ab Exercise for Pregnancy #2 (1st-2nd Trimester only): Kneeling Ab Rope or Elastic Band Crunch
Ab Exercise for Pregnancy #3 (1st-2nd Trimester only): Standing Ab Crunch
Ab Exercise for Pregnancy #4: Bent Knee Raises (single or double leg)
Ab Exercise for Pregnancy #5: Opposite Arm/Leg Extension
Ab Exercise for Pregnancy #6: Can-Can
Ab Exercise for Pregnancy #7: Cable or Elastic Band Torso Twists
Ab Exercise for Pregnancy #8: Saxon Bends
Ab Exercise for Pregnancy #9: Russian Twists
Ab Exercise for Pregnancy #10: Modified V-Sit (try to keep back at 45 degree angle for this one)
Ab Exercise for Pregnancy #11: Seated Bicycle Crunches
Ab Exercise for Pregnancy #12: Reach For The Sky
Ab Exercise for Pregnancy #13: Seated Side Bend
Ab Exercise for Pregnancy #14: Standing Medicine Ball Rotations

THE VIDEOS DIDNT POST BUT IF YOU SEARCH EACH EXERCISE YOU CAN GET A DESCRIPTION OR ASK ME. 

 
I’d recommend you choose 2-3 exercises from the ab exercise list above, put all of them together as a back-to-back circuit, or make 2-3 of them part of a full body workout routine with other exercises. Try to work your core three times per week consistently during your pregnancy.
For example, you can do a Monday sequence three times through of 10-15 reps of:
-Bent Knee Raises
-Opposite Arm Leg Extensions
-Can-Can
A Wednesday sequence of:
-Torso Twists
-Saxon Bends
-Modified V-Sit
And a Friday sequence of:
-Reach For The Sky
-Seated Side Bend
-Med Ball Rotations
Let’s finish with a few quick tips for safety during pregnant exercise:
1) An increase of more than 1.5° Celsius in the your temperature could potentially harm your baby and cause congenital defects. So avoid exercising in hot environments and stay very well hydrated.
2) There’s a reason none of the exercises above are done in a traditional crunch or sit-up position. Lying supine (on your back) creates a decrease in cardiac output by blocking venous return, and can decrease oxygen delivery to your baby.
3) During exercise, your body tries to keep up with oxygen demands, and if you exercise too hard, it can cause fetal tachycardia (irregular heart beat) and increased fetal blood pressure as your baby’s body tries to protect itself. So you should never exercise at more than 75% of your heart rate reserve
4) Avoid any exercises that put you at risk of abdominal trauma. If you have any difficulty balancing and are nervous at all about falling (which can lead to fetal injury), then avoid any activities that involve abrupt or jarring movements.
5) Finally, there are absolutely situations where you should not be exercising during pregnancy. Here is a full list.

Contraindications to exercise during pregnancy

Absolute

  • Hemodynamically significant heart disease
  • Restrictive lung disease
  • Incompetent cervix
  • Multiple gestation at risk for premature labor
  • Persistent second or third trimester bleeding
  • Placenta previa after 26 weeks of gestation
  • Premature labor during the current pregnancy
  • Ruptured membranes
  • Pre-eclampsia/pregnancy-induced hypertension

Relative

  • Severe anemia
  • Unevaluated maternal cardiac arrhythmia
  • Chronic bronchitis
  • Poorly controlled type 1 diabetes
  • Extreme morbid obesity
  • Extreme underweight (BMI<12)
  • History of extremely sedentary lifestyle
  • Intrauterine growth restriction in current pregnancy
  • Poorly controlled hypertension
  • Orthopedic limitations
  • Poorly controlled seizure disorder
  • Poorly controlled hyperthyroidism
  • Heavy smoker
  • Third trimester breech presentation
  • Multiple pregnancy (>twins)

Reason to terminate exercise

  • Vaginal bleeding
  • Dyspnea prior to exertion
  • Dizziness or faintness
  • Headache or visual disturbance
  • Unexplained abdominal pain
  • Muscle weakness
  • Swelling of ankles, hands, or face
  • Swelling, pain, and redness in the calf of one leg
  • Preterm labor, persistent contractions (> 6-8/h)
  • Decreased fetal movement
  • Amniotic fluid leakage
  • Elevated pulse or blood pressure persisting after exercise
  • Fatigue, palpitations, chest pain
  • Insufficient weight gain(<1.0kg/month during last two trimesters)
.
Posted by at No comments:

Body Pump W a Baby Bump 12/10/12

BodyPump with a baby BUMP

Where as in the past I would go all out in this class, Ive stayed at a lower weight to just maintain muscle tone rather than build it. My doctor advised me to do NOTHING lying on my back. This eliminates chest press, some triceps work laying down, and of course sit-ups. My OB is a fitness buff so she is comfortable with working out and understood that walking on a treadmill and doing yoga wouldnt satisfy the urge within to work out. She gave me the guidlines to follow. I can use the weight im at right now but no more. At 24 weeks I cannot lift over 20 pounds in any area because of the risk of going into labor too early. 

No lower back exercises that could strain my lower back, no laying on my belly of course, and use caution when doing core workouts. If you are taking a class, make sure and ALWAYS tell your instructor you are expecting even if you are barely pregnant. You'd be surprised what can actually be dangerous to you. Yoga too! Make sure its modified yoga and your instructor is aware. 

BodyPump:
Warm up- 15 pounds
Squats- 40 pounds-no more
Triceps- did extensions overhead with a 10 pound weight rather than on my back with the bar with the class. 
Biceps- 15 pounds (can do 40 with a bar when doing less reps but with the class is a long set)
Back- will be skipping dead lift from now on to prevent lower back injury. Clean & Press/ Row/ Power Press: 30pounds
Lunges- prep with squats with back weight, lunges no weights
Shoulders- rear delt raise: 10lb weight in each hand, lateral raise/press: 5lb each hand  , overhead press: 15pounds on bar
Abs: skipped crunches, did side planks with the class
Posted by at No comments:

Wednesday, November 28, 2012

Baby Bumps and Barbells.

http://www.bodybuilding.com/fun/baby-bumps-and-barbells-how-to-stay-fit-when-pregnant.html

 Ever wonder if its possible to keep weight training while pregnant? Well it's possible. This should 
Add a nice little twist to the blog! Haha

Baby Bumps And Barbells: How To Stay Fit When You're Pregnant

Assuming your doc gives you the green light, there’s no need to stop training and eating clean, healthy food when you’re pregnant. Here’s how.
by Abigail Kluttz Jun 18, 2012
Interest in the topic of weight gain during pregnancy has ballooned. On a recent pregnancy blog, I noticed many women supporting each other in their unhealthy cravingsand overindulgences.
In response to a picture of a heavy and pregnant Jessica Simpson, women wrote things like:
  • "If you are worried about your weight then, really, what kind of mother would you be?"
  • "If you're craving something when you are pregnant, you should eat it because the baby wants it!"
  • "It's the only time in a woman's life where weight gain is acceptable; you can wear elastic clothes while you grow!"
As a personal trainer and fitness nutritionist, and as a woman who has very recently had a baby, this type of mentality saddens me. Throughout my pregnancy, I was eyed skeptically while I worked out. I heard, "Don't you need to put on some weight?" and, "Aren't you over doing it?"

I had to bring the woman who bore me to one of my doctor's appointments so she could hear for herself that my training and my healthy eating habits were not hurting her grandchild in the womb.
Because I took such good care of my body, my journey through pregnancy was a breeze. I dodged symptoms that normally plague overweight and sedentary women. I sit here today, a week after giving birth, in my skinny jeans. I have six weeks of rest ahead of me, but I'm at peace with it because I feel phenomenal!
There is little in the way of direction for pregnant women looking to stay fit. Most articles just throw in pictures of pregnant ladies holding a 5-pound dumbbell or smiling in yoga pants. There's a lot more to staying fit during pregnancy than just buying a mat a doing some stretches.
I'd like to share my knowledge and experience to help pregnant women stay fit and healthy-you AND your baby will be better off with diet and exercise. We should approach these nine months of carrying another human being with more care and attention than we would at any other time!

Training While Preggers

If you would like to remain or begin working out during pregnancy, begin in the practitioner's office. Find out first what you are allowed to do. The most common restriction is keeping your heart rate down.
My doctor told me to keep my heart rate below 140; that was problematic for me because I had to totally tone down my normal cardio routine. My running turned into trotting and became painfully boring.
I was relieved when it came to my weight training because I could basically continue my normal routine. I just had to make a few tweaks:
  • Grab dumbbells that you would normally use for a 12-15 rep range and use them for an 8-10 rep set. You're still lifting hard, but not getting your heart rate up too high for too long.
  • After the first trimester, stay away from lying flat on your back whether you are doing abs or bench press. The uterus could potentially compress the vena cava, which may result in a reduced blood flow, leaving you dizzy or nauseated.
  • Sometime during your pregnancy, Relaxin, a hormone that loosens ligaments to prepare your body for delivery, will kick in like a feisty fetus. When you feel it, back off your heavier or more difficult free-weight movements and drift more to the machines for more support and safety.
  • Take your jogging cardio to the elliptical to prevent hip or knee pain.
  • Listen to your body. Adjust your workout accordingly.

Sample Workout

Day 1: Legs/Shoulders

Eating While Preggers

It's a fact of creating new life: While you're pregnant, you're going to gain weight.
Here's Why: on average, women gain 7.5 pounds for the baby, 1.5 pounds for the placenta, 2 pounds for the amniotic fluid, 2 pounds for uterine enlargement, 2 pounds for breast tissue, 2 pounds for blood volume, 4 pounds of fluid in maternal tissue, and 7 pounds of maternal fat stores for an average total of 30 pounds.
To stay within that range, you're going to have to use some will-power and restriction. There's no need to satisfy every craving. If that were true, I would have spent my entire pregnancy eating Mexican food and frozen yogurt. Pregnancy does crazy things to your blood sugar, and it's your job to keep it regulated with healthy, clean foods, not Twinkies.
Talk to your doctor about your healthy weight gain. Choose a diet plan that will ensure that you're getting the proper nutrients without empty calories:
  • Keep your metabolism revved by eating every 2.5-3 hours. Take advantage of the thermogenic effect, meaning the energy you expend digesting food.
  • Though protein powder labels may suggest not using protein while pregnant, my doctor said it hasn't been studied or tested thoroughly. I found that protein shakes were my best friend! They helped me through some first trimester morning sickness and supplemented my lifting with good calories and lean protein.
  • The National Women's Center of Health recommends eating an extra 300 calories during the last 6 months of pregnancy. Don't add empty calories! Three hundred calories is a half cup of oatmeal and one scoop of protein powder, not an extra cheeseburger.
  • While a clean, healthy diet is important, it's unhealthy to be on a calorie-deficit diet during pregnancy. I'm a 5'9" figure competitor, and my clean eating plan comprised 2,000 calories per day: 185 carb grams, 170 protein grams and 62 essential fats grams. That might seem like a lot of food, but I was training and eating about 85% clean.
  • Maintaining a good diet keeps your blood sugar from dropping and your waistline from getting bigger than it must. This will also put you on the right track for weight loss after your baby arrives. The healthier you are, the healthier your baby will be. My clean diet and exercise program helped me produce a 7-pound, 5-ounce baby. The chubby cheeks and rolls look amazing where they belong, on him, but not on the post-pregnancy mom!
For more information, please visit:
www.absrenewal.com or see AbsRenewal on Facebook.

Sample Meal Plan

Meal 1: 7AM
Meal 2: Post Workout - 10AM
Meal 3: 12PM
Meal 4: 3PM
Meal 5: 7PM
Meal 6: 9PM aka Sweet Tooth Hour

All workout photos by David Bickley:www.davidbickley.com

Bookmark and Share

RELATED ARTICLES

ABOUT THE AUTHOR

Contributing Writer
Check out these awesome articles by some of the best writers in the industry.
RATE THIS ARTICLE
POOR
  • 1
  • 2
  • 3
  • 4
  • 5
  • 6
  • 7
  • 8
  • 9
  • 10
EXCELLENT
OVERALL RATING

N/A
 
Out of 10

1 Ratings


16

Comments

Showing 1 - 16 of 16 Comments

(5 characters minimum)
      • notify me when users reply to my comment
rachelgavrielle
Rep Power: 10
I have to agree with article! i was extremely fit before i was pregnant, and when i talked to my doc about how important it was for me to continue, she said absolutely! for the 1st trimester I continued doing everything as usual, by the 2nd trimester I focused on my arms. I started doing the stair stepper and ARC trainer for my cardio and legs. I found when i did my squats and lunges it would give me a different pain, so i stopped. the stair stepper is still good for the legs! Now for the 3rd trimester ill continue to focus on my arms and cardio. Listen to your body though! if you need a break, take one! no need to over do it and pass out. The only exercise i don't agree with listed above is the lying leg curls-its hard to lay on your belly when your preggers :)

As for diet. I stuck with my main diet plan. I did stop eating any red meat though (even though i only had it once a week). I didn't eat carbs before i was pregnant, but now if i want a sandwich ill have one. Not a loaded 12 inch sub, but a regular pb or meat sandwich. I rarely ever eat sweets, fast food, or anything bad. If your on a certain diet plan, stick to it.
As a personal trainer I knew you didn’t have to stop working out, or eat obnoxiously. I searched for workout plans, but realized my was just fine. Remember every women is different and the weight the gain will vary. At the end of my 2nd trimester now ive gained almost 30lbs already. At 5’9 and starting weight of 129lb the doctor reminded me that it was ok, and healthy. 
Good luck to all the mommies-to-be! Remember, if you’re determined, you will lose that weight and get back into your pre-pregnancy body! One more trimester until we meet our little man ☺
Jun 18, 2012 7:28pm | report
gorana
Rep Power: 10
I agree with you - but why didn t you eat carbs before you were pregnant?
Jun 19, 2012 1:29am | report
mistymb
Rep Power: 10
Congratulations on your pregnancy!
Jul 19, 2012 4:15pm | report
Sw33tBlond3
Rep Power: 10
Thanks for bringing attention to this subject... I wish more women would! I am pregnant for the second time. My first pregnancy I continued doing my cardiovascular activities, but neglected hitting the weights to my own detriment. After having my son, it didn't take much time to lose the weight (maybe two months), but my muscle tone was shot and it was like starting from scratch. This pregnancy I have continued to lift, what I am capable of lifting, and I am confident that I will be back to being skinny AND muscular much quicker this time. If only there were more articles for pregnant weight lifting enthusiasts...
Jun 18, 2012 8:50pm | report
dajunglebrotha
Rep Power: 10
good read :)
Jun 19, 2012 11:21am | report
brigetteminer
Rep Power: 5605
I am so glad I read this article, I am still working on getting the body of my dreams but my husband and I have recently decided we want another child. Its just good to know I dont have to give up the weight lifting.
Jun 19, 2012 4:09pm | report
caryl10
Rep Power: 10
I think this article is great. I worked out through 6 pregnancies I just never saw a reason to stop, but I wasn't supported by my doctor with this decision untill my last 2 pregnancies at 38 and 40 years old!
Jun 20, 2012 8:24am | report
ashleyhorner
Rep Power: -183
Great job abby on being such a great example to ALL moms! Love this article about you! All moms should be active before during and after baby!!
Jul 12, 2012 10:34pm | report
lady.amber
Rep Power: 10
This is great to know. I knew there was something about keeping the heart rate lowered when exercising, so I'm glad you mentioned that. This is good info as I hope to start trying to have a baby in January.
Jul 13, 2012 10:28am | report
Pheonix179
Rep Power: 10
I recently had a miscarriage early in the first trimester, but at the time was searching and searching for information on this topic! I bought a book, but it basically was only telling me to take walks and lift those dinky 5lb weights. I'm so happy to have read this article, and will certainly keep this in mind for the next go around!
Jul 13, 2012 12:00pm | report
cdelphy
Rep Power: 10
I completely agree with this article and wish I'd had it when I was pregnant 9 years ago! I continued to lift weights during my entire pregnancy, and really feel that contributed to a mostly comfortable pregnancy and easy labor. However, my eating habits fit into the typical menu of overindulgence. I gained 40 pounds and really think it changed the shape of my body more than if I'd stayed leaner. For me it was my glutes that took the biggest hit, which was a huge surprise, since most post-pregnancy fitness advice focuses on getting the abs back in shape.
Jul 13, 2012 12:19pm | report
ShannC
Rep Power: 10
First of all, I want to thank you for your article. I am five months pregnant with my first, and I hear all the time how it's okay to eat this, give into that craving, don't work too hard....
I just wanted to comment on one teeny tiny thing... when I read "Because I took such good care of my body, my journey through pregnancy was a breeze. I dodged symptoms that normally plague overweight and sedentary women." I started to cry and feel like a failure, because my pregnancy has been hard. I had horrible morning sickness for the first 22 weeks (I'm talking puking over 40 times a day). I got heartburn, PGP, and even Braxton Hicks contractions early and hard core (the Braxton Hicks started on a week-long canoe trip - thankfully I had my pregnancy book with me, or I might have used the sat phone for an emergency evac!). Most recently, I am trying to move my little girl off of the sciatic nerve she is sitting on, which sends sporadic pain spasms down my left leg. 
Before I was pregnant and at the beginning of my pregnancy I was doing a 5 day split with weights, and cardio 6 days a week. Now I've cut back to a 3 day split, with 3 days of running and 1 or 2 workouts on the stair stepper. I walk my dog every day, including my rest days. I've already run one half-marathon this pregnancy, and am doing a second in a few weeks. 
I have only modified my diet slightly to accommodate my little one - the pregnancy was a surprise, and I was carb cutting for summer until I realized I was expecting, so I upped carb intake a bit. I also let myself have 2 indulgences : I have vanilla almond milk instead of unsweetened almond milk with my protein shakes, and I eat lots of grapes (I want them and Cheezies all the time lol)

Meanwhile, my sister and my sister-in-law are both extremely sedentary, and spent their pregnancies (2 each) lazing around and eating Doritos, yet both had super easy breezy pregnancies.
So, I just wanted to point out that taking care of yourself doesn't guarantee an easy pregnancy. I think it certainly decreases your chances of experiencing nasty symptoms, but a lot of what you experience is beyond your control. For any other expectant moms out there who are having rough pregnancies, just keep at it! It doesn't mean you are necessarily doing something wrong, and all that work will still be worth it when you fit back into your pre-pregnancy clothes right away!
Again, I really appreciated your article. Lots of great info in there! Thanks so much! :)
Jul 13, 2012 2:08pm | report
surfsalth2o
Rep Power: 10
The line "Because I took such good care of my body, my journey through pregnancy was a breeze" is misleading and somewhat insensitive.
You're ignoring that you did not suffer some pregnancy symptoms that are hormonal and genetic- that befall even some of us that are in the best of shape. It's easy for you to attribute your easy pregnancy to your lifestyle, because you've never experienced the debilitating nausea and chronic fatigue that befall a good portion of very highly active healthy pregnant women.
Jul 17, 2012 3:24pm | report
astraseske
Rep Power: 461
LOVE, love this article! It is SO hard to find fitness articles for pregnant athletes. Keep them coming!
Jul 19, 2012 8:07am | report
pregscience
Rep Power: 10
Brilliant article, it is vitally important that this message gets out there and the old tradition of putting pregnant women in a bubble is ceased! The guidelines for heart rate have actually been revised. As blood volume increases during pregnancy, and every woman has a different maximal heart rate it does not make sense to have one number for all. It is now recommended that you should be able to talk while exercising, or feel "moderate" on the perceived exertion scale. I attend boot camp with very good friends meaning I generally don't shut up during any exercise (we have lots to talk about)! As I wear a heart rate monitor, I know I can easily carry on a conversation at 170-180bpm! However, I have a maximum heart rate of 205, much higher than average, so I therefore can allow my heart to beat faster. It's really all about oxygen and if you feel like you aren't getting enough, your baby isn't getting enough either so slow down until you catch your breath.
Jul 24, 2012 1:28am | report
TammyThomas
Rep Power: 10
Do you eat all of the ingredients per meal time or just chose from the list?
Nov 3, 2012 6:16pm | report
Showing 1 - 16 of 16 Comments

FEATURED PRODUCT

Posted by at 6 comments:
Subscribe to: Posts (Atom)