Confessions Of A {Pregnant} Certified Personal Trainer

I am 28 weeks (7 months) pregnant now, and I’m officially in the third trimester! Since beginning my journey to becoming a first time momma, I thought I would share some of my “confessions” with you…

Confessions of a {Pregnant} Certified Personal Trainer

1. Before I became pregnant, I would always wonder why women didn’t exercise during their pregnancy. It’s an important time in life and exercise is still needed! Well, since becoming pregnant, I finally get it. During pregnancy, women are tired. Actually, exhausted is probably a better word to describe how tired women are during pregnancy. On top of that, many pregnant women experience nausea or other difficulties.

For me, I would start my workout, feel nauseous, keep working out anyways, and then I would experience some painful cramping in my side. After speaking with my Midwife regarding my concerns about the cramping, I learned that I just needed to “take it easy” during my workouts. This means that I wasn’t told to stop working out, but I needed to just lower the intensity of my workouts.

I can sympathize with women for not always being able to exercise during their pregnancy, but to never workout? No excuses for this unless your Doctor or Midwife advises you against working out!  Slow down? Sure, but don’t just quit exercising completely! Go ahead and stop the intense interval training workouts you were doing, and go on the elliptical. Go for a walk. Go swimming. Take the stairs instead of the elevator. Your body needs you to move before, during, and after pregnancy (once your Doctor or Midwife gives you the go ahead, of course). It’s healthy for the mom and the baby, and finding the time to exercise is more important than ever.

2. I will admit, I have felt a little self conscious about being a health nut with a bulging belly. I’m finally getting to the point where I am starting to look “pregnant” rather than “chubby in the middle”.  Oh well. I’m pregnant, and a baby bump is part of the deal! I do know, however, that being “chubby in the middle” is a temporary thing, and I will get my body back after I have my little one. Why so confident? It’s not because I am a certified personal trainer; I have to workout just like anyone else to get my body back in shape. I have learned something that is key to getting back into shape after having a baby, and that’s knowing that having a baby doesn’t make you fat. Eating junk food and never exercising, well…that will make you keep that “baby weight” on forever.

3. Oh, the pregnancy cravings! I can’t even begin to describe how intense those cravings can be sometimes! Anyone who has been or is pregnant can totally relate to this. I have found that what you do about those cravings is very important. In my first trimester, all I wanted to do was eat anything that was totally fattening and unhealthy! I didn’t just give in, and I took a step back and logically thought “what does my body need?”. I knew that I didn’t need all the junk I was craving, but I soon concluded that I needed fat. My body needed HEALTHY fat. I went to the grocery store and bought myself an avocado and some mixed raw nuts. After eating healthy sources of fat, those cravings soon went away!

For those of you wondering how I could possibly have such amazing self control, I must first come out and admit that I have given in to a couple of my unhealthy cravings. Not all of them, and certainly not on a regular basis! But yes, I totally gave in now and again! For others who are pregnant, go ahead and give in every once in awhile, but don’t make a habit of it. During pregnancy, it is critical that you provide your body and your baby’s body with the essential nutrients that it needs! The best way you can provide your body with important nutrients is through the healthy food you eat every day. Prenatal vitamins are a very important part of making sure you get all the nutrients that you and your baby need during pregnancy, but you shouldn’t look at them as a reason or an excuse to eat junk food all of them time either. Moderation, sweetie. Moderation!

4. Cold water and air conditioning = my two new best friends. I’m one of the lucky women who gets to spend all Summer long pregnant. It’s hot and miserable, but I have found that cold water and air conditioning can make me the happiest woman in the world. Oh, the simple joys in life.

5. I’m learning that if you want a natural birth, you need to prepare for it mentally, emotionally, and physically. I have chosen to use the HypnoBirthing method to help me prepare for my natural water birth. I am excited for this experience that I have chosen to have. I have found so many people tell me that I won’t get a “gold star” for having a natural birth. I realize that I won’t receive that “gold star”, but that’s certainly not why I am having a natural birth. There are so many other important reasons for why I chose to have a natural birth, which is something I am not going to get into today.  Just don’t let others discourage you from having a natural birth if that’s something you want – and seriously plan and prepare for it if you do!

6. Stretch marks are not genetic. I realize that Doctors and national magazines will tell you that stretch marks are completely unavoidable, but the more I do my own research on the topic, I am finding that stretch marks may not be so genetic after all. I have found testimonials where women who didn’t eat processed foods did not have stretch marks – even though they supposedly ran in the family. I have also heard of a women who used coconut oil on her skin every night and didn’t have a single stretch mark – when everyone else in her family has had them. I like what another Mom wrote on her blog: ”while genetics may predispose us to something, how we take care of ourselves is far more important than our genetic predisposition”. I have run across too many of these stories of women who defied genetics that I can’t simply conclude that stretch marks are only “genetic”. Of course, we’ll see ;)

Feel free to follow us, however you like: Google+, Facebook, Twitter, Pinterest

Athletic Preparations for Childbirth

For what could be the most important athletic event of an expectant mom’s life, it’s worthwhile to do the research and prepare for delivery day as any athlete would. Doctors and other health providers will have their contributions to make, but it is ultimately up to mom to make the experience a positive one. Since certain conditions may require special precautions with exercising to ensure the safety and viability of pregnancy, all preparations should be approved by the primary health provider beforehand.

Breathing

A major step to keeping both the emotional and the physical stress of labor under control is to learn the beneficial breathing patterns taught by experts in childbirth, and yoga for pregnancy, classes. The research-based breathing techniques for pregnancy should be learned as early as possible, as they will be useful throughout pregnancy as well as on the big day.

General Fitness

General exercise routines tend to focus on increasing the heart, circulatory strength, building lean muscle, and pregnancy exercise programs tend to do the same. While experts do still warn of over-exertion, moderately strenuous exercise (such as walking for two miles) has been proven safe during pregnancy in several studies.

In fact, the benefits are so many that not exercising may possibly be a bigger threat to a healthy delivery. It has been found that an endurance exercise program during pregnancy can help reduce the rate of Cesarean delivery, decrease the number of delivery complications and lead to an average delivery time of five days earlier than non-exercising moms.

When to Start the Labor Diet

Athletes regularly use an endurance diet for three days prior to events to ensure optimum performance. This consists of a balance of complex carbohydrates, protein, healthy fats from seeds and nuts, and plenty of water. Research suggests that women can use this diet in preparation for labor. Of course, the problem comes in trying to predict when labor will begin. Though it may seem impossible, there are several signs of impending labor that are likely to give days or even weeks of advance notice.

The strategies outlined above will help ensure a greater supply of energy, not just for delivery but throughout the pregnancy.

There is so much more to learn, and expecting moms should consider attending pregnancy classes. This is a great way to become familiar with the facilities and procedures. Pregnancy experts can help answer questions about optional procedures such as cord blood banking where the umbilical cord blood is collected to potentially be used in the treatment of a future medical condition for the child or possibly a sibling. Other expecting mothers are also another great resource to turn to for sharing experiences and providing guidance.

“This article was written by Katie Moore. Katie is an active writer within the blogging community who discusses maternity, motherhood, prenatal health, childbirth and other topics within this niche.  If you have any questions or would like to connect with Katie please contact her via twitter @moorekm26.”

Feel free to follow us, however you like: Google+, Facebook, Twitter, Pinterest

Tags: Childbirth, exercise, Fitness, Pregnant

Important Nutrients During Pregnancy

Nutrition is always an important equation for your optimal health, and in Pregnancy, it’s can easily be argued that nutrition is more important than ever since it impacts both the mom and baby.

Calcium for Strong Bones

• Dairy Foods

• Canned Sardines/Salmon

• Fortified Cereals/Breads

• Oatmeal

• Orange Juice (fresh squeezed/juiced)

• Collard Greens

Carbohydrates for Energy

• Whole Grains

• Vegetables

• Brown Rice

Folate (Folic Acid) for Preventing Birth Defects

• Lentils

• Fortified Grain Foods

• Dark-green leafy vegetables

• Cabbage

• Cauliflower

• Green Peas

• Oranges

• Melons

• Chickpeas

• Spinach

Healthy Fats for Boosting Baby’s Brain Function and Health

• Fish

• Olive Oil

• Avocados

• Wild Pacific Salmon (low in mercury)

Vitamin A for Baby’s Skin, Eyesight and Bones

• Liver

• Eggs

• Vegetables (green and yellow)

• Milk

B Vitamins for Baby’s Brain and Vital Organs

• Beef

• Nuts

• Beets

• Chicken

• Potatoes

• Spinach

Fiber for Regularity

• Whole Grains

• Beans

• Water

• Fruits and Vegetables

Iron for Red Blood Cell Production

• Lean Red Meats

• Spinach

• Green leafy vegetables (such as Kale and Turnip Greens)

• Liver

• Molasses

• Canned Oysters

Vitamin C for Preventing Preterm Delivery

• Strawberries

• Red Peppers

• Cantaloupe

• Broccoli

• Citrus Fruits/Juices

• Mangoes

• Tomatoes

Vitamin D for Utilizing Calcium

• Sunshine!

• Milk

Vitamin E for Baby’s Muscle Development

• Sunflower Seeds

• Nuts

• Spinach

Protein for Cell Growth and Repair

• Chicken

• Yogurt/Greek Yogurt

• Nuts

• Beans

• Eggs

• Low-Mercury Fish

• Lean cuts of Beef/Pork/Lamb

• Seafood

• Dairy Foods

• Peanut Butter

Zinc for Enzyme and Insulin production

• Oysters

• Dairy products

• Meat

During pregnancy – as before and afterwards –  your diet should consist of healthy foods. Every food you eat has a purpose, whether it’s directly for you, your developing baby, or both.

Feel free to follow us, however you like: Google+, Facebook, Twitter, Pinterest

Image Credit: Rodale.com

Tags: Nutrition, Prenatal

Pregnancy Weight Gain: Not All Baby

Pregnancy Weight Gain

When women get pregnant, they will typically gain anywhere from 25 to 35 pounds. It’s not all baby in there, so what exactly is all that extra weight gain for anyways?

Here’s a look at what pregnancy weight gain entails:

Baby: 6-8 lbs

Placenta:1.5 lbs

Amniotic fluid: 2 lbs

Enlarged uterus: 2 lbs

Increased body fluid: 4 lbs

Increased blood: 3-4 lbs

Breast growth: 1-2 lbs

Maternal stores of fat, protein, and other nutrients: 7 lbs

TOTAL: 26.5 – 30.5 lbs

Something to Think About

I think it’s interesting to note that there really isn’t a lot of fat that needs to be gained for a healthy (singleton) pregnancy. Just 7 pounds of fat. That’s it! So how is that possible? If you are already at a healthy weight before you become pregnant, you are only supposed to consume an additional 300 calories a day. That’s really not a lot if you think about it. It’s adding a tablespoon of peanut butter with your daily apple (yum!). It’s an extra 8 ounce glass of milk. It’s not an extra full-sized meal. Maybe an extra healthy snack, but that’s it. Oh, and you don’t really need those extra calories until after your first trimester. Only 7 pounds of fat is starting to make a little bit more sense.

Focus During Pregnancy 

During pregnancy, the ultimate focus should be on the health of the baby and the health of the mom. When pregnant (and any time before and after), it’s important to live a healthy lifestyle. Eat healthy, exercise regularly, and enjoy your health!

Feel free to follow us, however you like: Google+, Facebook, Twitter, Pinterest

Source: American College of Obstetricians and Gynecologists

Tags: Pregnancy, weight gain

Jessica Alba uses HypnoBirthing

It was recently announced that Jessica Alba used hypnobirthing for her first pregnancy, and plans to use it again for her next child – apparently it works well!

I have been investigating natural child births for a couple of years now, and when I first learned about HypnoBirthing used as a technique to reduce pain, I immediately began research. Anything that naturally reduces the pain during child birth has my attention!

What is “HypnoBirthing” ?

HypnoBirthing is a method that is typically used for natural childbirth, and it focus on relaxation by using self-hypnosis techniques. Another way to look at it is meditation.

Jessica Alba, who is currently pregnant, was on the Ellen DeGeneres show and talked about her plans to use HypnoBirthing to help her remain calm during the labor. She used it with her first pregnancy and HypnoBirthing was able to help her stay relaxed during the contractions.

“I’m just concentrating on breathing and staying relaxed because it’s when you get tense that makes the whole labor worse and more painful.” -Jessica Alba speaking to Ellen during the Ellen DeGeneres show.

Is HypnoBirthing Right for Me?

I have personally spoken to a lot of moms who have given natural childbirths, and I always ask them what helped them make it through the pain and the entire experience. Surprisingly, I hear these women say that giving natural childbirth has a lot to do with “mind over body”. I believe HypnoBirthing is a technique that could possibly help with this.

Side Note: I personally think that too many women hear all of these horror stories about giving birth and I just don’t see how that could be of any benefit. I think those stories do more harm than good. Create your own stories…the good kind, of course! ; )

Perhaps HypnoBirthing is easier said than done (forget the pain during labor contractions!), but I don’t see how trying this it out would negatively effect the labor experience – whether you decide to go natural or not.

Would you give HypnoBirthing a try? If you know of any other techniques to help reduce the pain during childbirth, please share!

Image Credit: latina.com

Feel free to follow us, however you like: Google+, Facebook, Twitter, Pinterest

Tags: Celebrity, Jessica Alba, Natural Childbirth, New Mom, Pregnancy