Fit Bump: A Preggo Guide

Hi! Hope you’re all having a lovely week!

I wanted to start off by thanking everyone for your messages, posts and well wishes following my little announcement last week! Chris and I are so excited, and I am pumped to share this journey with all of you!

With that said, let’s talk about fitness and pregnancy. There is a TON of misinformation out there and I’d like to clear the air a little. Until pretty recently, the idea of exercise during pregnancy was seriously frowned upon. It was believed, by doctors and civilians alike, that working out could cause harm to the fetus and mother. Now, most of those scary myths have been broken including the following:

  • Never let your heart rate raise about 140 bpm
  • Lifting causes miscarriage
  • Abdominal exercises should be avoided at all costs

Here’s the truth. The 140 bpm myth is arbitrary and basically made up. Women that lift weights and stay active throughout pregnancy are more likely to have an easier labor, control weight gain more easily, and bounce back from pregnancy quicker. Abdominal exercises that include being flat on your back during the end of the second to third trimester should be avoided (as with anything flat on your back) due to strain on the vena cava, HOWEVER increasing core strength (including abdominal, back and pelvic floor) increase posture during and after pregnancy, and can make labor and pushing easier. (Source, Source)

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OK, so…now what? The general consensus is that whatever you were doing before becoming pregnant is safe to do once you are pregnant. That includes running, walking, weight training, swimming, pilates, yoga, crossfit, hula hooping, jump roping, and sitting on your butt (with permission from your doctor first, of course!). Pretty much anything that feels good is safe and that’s the big part to remember. It’s probably not a good time to start a new routine or increase the intensity of an old routine, though. For me, I had been doing a lot of HIIT with plyometrics. Now that I’m pregnant, my stamina is definitely decreased and a lot of interval training and explosive movements don’t feel good anymore. Right now, at 16 weeks, long, brisk walks, weight training and my TRX are feeling awesome.

That being said, here’s a great upper body TRX/dumbbell workout I did this week. The huge benefit of the TRX is that core stablization required to execute exercises correctly. For more TRX info, read this post.

Upper Body TRX Super Sets

  • Difficulty: intermediate
  • Print

Complete super set 3x with 15/12/10 reps per exercise. Rest 1 minute between sets.

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That’s pretty much it for me! Hope you all have a fabulous week!

xoR

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Disclaimer: I am not a medical professional, all posts are based on personal opinions and my own research. Please consult your own medical team before performing any exercises described here.

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The Fitness Games!

I am a HUGE Hunger Games fan, so when the Fit Approach offered the chance to review a new app called The Fitness Games, I was totally in. Ok, I was a little disappointed when no bow and arrow were required, but still pretty pumped.

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The Fitness Games is basically a super awesome marriage of social media and fitness. Here’s how it works:

When you join and make a profile then you have the opportunity to add friends. Since the app is relatively new, you should definitely demand your friends join too! That way you can complete against one other. However! Never fear: if you don’t have any friends (#suckstobeyou), you can compete against strangers or yourself!

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The app contains over 50 awesome workouts between strength, cardio, full body and cross training. Depending in the level of membership you purchase, you will have access to different numbers of workouts for free, but each additional workout is only $.99 and TOTALLY worth it! These workouts are awesome! They’re all written by real personal trainers and vary from beginner, intermediate and advanced levels. I tried a lot of the workouts including all four areas and can honestly say that they’re all really good!

I was able to compete against myself (which is actually really useful to measure progress) and against friends (which is really useful when you alike yourself to Katniss Everdeen).

There are a couple things I would change: the workouts themselves are not really visible while you’re working out. To see the sets, you have to click an external page, which stops the clock on the tracker. I learned that the hard way when it looked like my workout only took 3 minutes because I accidentally left the external page open. Obviously not a huge deal, though. Also, if someone does not accept your challenge, the workout does not go to your tracker…so you just have to trust that you did, indeed, workout. Again…not a huge thing.

All in all, I REALLY enjoy this app. It made me step outside my fitness comfort zone and try some new, awesome workouts! So go! Download the app here! You won’t regret it! Make sure to add me as a friend (Rebecca Mahoney), so that I can kick your little tushes!

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Tweet: Challenge your fitness with #TheFitnessGames! Check out @TFGapp and let the games begin! http://ctt.ec/gd5dj+ @fitapproach #sweatpink

xoR

Disclaimer: This post was sponsored by The Fitness Games through their partnership with Fit Approach. I was was provided the Platinum Version of the application for review. As always, all opinions are my own.

One Exercise To Rule Them All

Hi! Happy Wednesday!

Yesterday inout out out a plea for some blog suggestions as I was starting to feel super unmotivated…we’ll ask and ye shall receive! My good pal Sarah from the Huffington Post (oh and from high school) suggested that I write about what one exercise I would do if I could only do one for the rest of my life! Oh Sarah, you always have to be so tricky 😉

This really got me thinking. At first I though: easy! Squats! But then I thought about what kind of misery endless squats would be…so I went back to the drawing board. I tried to think of an exercise that would be compound in nature (hit multiple body parts), and not super torturous. Duh! PLANKS!

 So many different types of planks! Elbow planks! Side planks! Rocking planks! Walking planks! I LOVE PLANKS! Planks are an isometric exercise (contracting muscles in a stable position), which require stabilization of the upper and lower body, as well as deep abdominal muscles. Literally your whole body engages during a plank with correct form.

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The primary muscles being used during a plank are the erector spinae, the rectus abdomimus and the transverse abdominus, which are all muscles of the core. Strengthening these muscles help protect the spine, promote better posture, and might even give you that sick 6 pack. Stabilizing muscles during planks include all three heads of the deltoid, pecs, traps, and rhomboids, plus a little bicep and tricep. Also! The glutes, hamstrings and quads! Seriously, is there anything planks can’t do?? Source

Anyway, to do a plank with good form: get your elbows directly under your shoulders and keep your torso in one straight line from your butt to the top of your head. Keep your gaze about 3 feet ahead of your hands as to keep your neck nice and long. GO PLANK! NOW!

Oh! I have some exciting news for my local readers! I will now be taking clients are TriJake in Wellesley, MA! I’m super excited to be a member of this awesome team! Make sure to check out the website and come visit us soon!

imageWhat one exercise would you do if you could only do one for the rest of your life?? Let me know in the comments! 

xoR