Pre-Post Natal Fitness Tips

Congrats on your new pregnancy or baby!!  If you are thinking of becoming pregnant this is a great post for you to read or pass onto a friend who is pregnant or just had a baby.  Make sure you listen to your doctors order if you have to alter or stop workouts all together.  Below are basic tips for both pre-post natal fitness tips.

A few of the many benefits of Pre-natal Exercise 

• Increase circulation
• Increase self-esteem
• Improved recovery time
• Decreased fatigue
• Decreased pelvic & rectal pressure
• Decreased depression
• Decreased back pain
• Decreased leg cramps
• Decreased varicose veins
• Decreased swelling of extremities

 

Pre-Natal Fitness Tips

1. Work your core: The core is one area that gets stretched out during pregnancy and needs to be paid attention to the very first trimester.  Two of the best exercises you can do for your core are planks & kegels.  You will want to start those in the first trimester and do those all throughout your pregnancy.  You can do the planks on your knees as you get farther into your 3rd trimester.  The only time you will have to stop is if you develop diastasis recti.  To see if you develop that place two fingers in the middle of your abdomen if you feel a gap or a separation you will need to stop doing core work.  This can also develop post pregnancy.
2. Averages: According to ACE Fitness Pre & Post-Natal Fitness the average weight gain during pregnancy is 27.5 pounds.  The metabolic demands of pregnancy require an average of 300 additional calories a day.  Also according to ACE pre-post-natal fitness the metabolic demands of exercise may add 150-250 calories per day to a women's energy expenditure.  One more benefit of pregnancy usually results in a permanent increase in shoe size.
3. Muscles to be strengthened & stretched: Muscles of the upper back become elongated & weakened, while the chest muscles and shoulders become increasingly tight.  Any form of rows, and back of shoulder exercises should be preformed  throughout your pregnancy.  You will also want to stretch your chest muscles by clasping your arms behind your back, or opening your chest by placing one arm in a doorway and opening chest towards wall.  One of the best stretches for your lower back is to bend over at the waist & place your hands on a couch in front of you and release lower back.
4. Stop lying in the supine position after 2nd trimester: You don’t want to lay on your back during your 2nd & 3rd trimester as the weight of the enlarged uterus can cut off blood supply to the heart.  Side lying exercises are great during the later trimesters.
5. Workout 3-5x a week: You will want to workout 3-5 times a week just like the general population.

Post-Natal Fitness Tips

1. Start doing kegels immediately after giving birth: This is great to help your pelvic floor recover.  After giving birth within the first 24 hours start doing your kegels to help improve & gain back that strength in your pelvis.
2. Wait until you get doctors approval: Make sure your doctor gives you the okay which usually is around the 6 week mark.  You will want to start with core exercises and work your way back to your pre-natal routine.  Don’t expect to be back to your old self instantly it will take time.  While those first 6 weeks after giving birth you can go for a slow gentle walk of 5-10 minutes.
3. Start with your core: Begin where you left off and start with planks, kegels, bird/dogs, & high plank exercises.
4. Invest in a good sports bra: You will be more sensitive at this time and comfort & support is key during postpartum.  Wearing 2 sports bras is also a good idea if you one is not cutting it.
5. Breastfeeding & calories: Breastfeeding requires an intake of an additional 300-500 calories per day.
6. Workout with baby: Now that you have your little one start using your baby as a weight and do your exercises, such as squats, crunches, chest press, lunges, wall sits.

Hopefully the tips will help you have a basic understanding of what you can & can’t do while training during & after pregnancy.  Again if you liked what you read feel free to share it with your friends.  If you want even more fitness tips & inspirations check out www.safiretraining.com.  If you want more information sign-up for our weekly newsletter below in which you will learn even more fitness tips  & inspiration. 

In good health,

Andrea

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Fitness life after baby

One of my favorite clientele to work with are pre/post natal women.  I specialize in helping women get their pre-baby body back.  One of the keys to doing so is having a game plan both before, during & after pregnancy. Be realistic you probably will not be able to spend hours at the gym anymore.  You should not beat yourself up for not spending as much time as you were before baby.  You have a new little one priorities change and you will need to adjust your life accordingly.  So below are tips that will help you reach your ideal body and show you your fitness life after baby.

Tips for Pre-Baby Body Bounce Back

1.  Start small: If you worked out during pregnancy you should start where you left off.  As long as you don't have diastasis recti (when your abdominals split) you should start with core moves.  Bird/Dogs, planks, cat/camel pose.  Make sure you get your doctors permission before you start any workout program post baby.  
2. Don't beat yourself up: If you can't do as many reps, weight, or even run as long as you used to don't fret.  You just had a child and your body needs to recover.  If you worked out during pregnancy your body will bounce back quicker then if you didn't workout during pregnancy.
3. Set smart goals: Don't worry about I have to lose 30 pounds to get my body back.  Set small monthly goals.  A reasonable amount is 1-2 pounds a week, so setting a goal of 8 pounds a month is reasonable.  Stick to those smaller goals rather then trying to tackle losing the 30 lbs in the first month.  You didn't put that weight on in 1 month and you most likely will not take it off in 1 month.
4. Watch what you eat: If you are breast feeding you will need to consume extra calories usually 300-500 calories.  When eating those "extra" calories watch what you are eating.  Don't gorge on junk food, wine, and potato chips.  Make them count and feed your body with nourishment.  This will help you reach your fitness goals a little faster as well.
5. Work out at home: New mommies don't always have the time to pack up their gym bags,  your new babies clothes, diaper bag and then get in the car unload everything, drive to the gym, unpack the car, then drop off the baby at the childcare center.  That can take up to 30 minutes just doing those tasks.  If you know you won't get to the gym invest in some dumbbells.  Start with 2 sets a lighter & heavier set.  You can do so much with a set of dumbbells & bodyweight while your baby is napping.  Don't think you can't get results at home.  I personally love a good workout at home to get a little variety in my usual gym setting environment.

Those are just a few examples to get you started on your workouts, nutrition & motivation pre-baby.  One thing that always helps is writing down your goals or having a friend help you out as well.

As always check out www.safiretraining.com for more fitness & nutrition information.  Don't forget to sign-up below for our bi-weekly fitness tips that only our subscribers get. 

In good health,

Andrea

First Name * Email *