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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Fitness Found: My weekend in workouts

Hello Hello! How’s it going?! Fab, I’m sure!

I looked at my planner this morning and realized it’s only 2 more weeks until vacation and that feels gooooood. I’m certainly ready for a little break.

This weekend was jam packed and so fun! I managed to find time for a couple little work outs between drinking champagne (my favorite food group), so here’s a little round up:

Friday: 2.5 mile run with Gloria. It went terribly. Gloria kept getting tangled in her leash and stopping to eat sticks, then my IT bands said “no thanks!” and I had to walk home. I really have to stop skipping my warm ups. Note to self: WARM UP!

When I got home, I did a quick TRX workout in the basement:

2 rounds, 50s work, 10s rest:

I specifically focused on unilateral exercises to challenge my balance, my core and my stabilizer muscles more specifically.

On Saturday, I did the following upper body fitness blender workout:

On Sunday I cleaned the house like a mad woman to get ready for our house warming party! It was so much fun to have all our favorite people over at our house to celebrate. We put all the finishing touches on the house, including pictures on the walls! It’s as if someone lives there.

This week I’m making the decision to be present, be open and accepting. Work gets extra crazy before the holidays, so I am working hard to work collaboratively and be alright with not always being right. That’s ok, and that’s how we learn. What goals are you setting for yourself this week?

xoR