By: Erin Holtz
1. Listen to your body!
I learned early on during my pregnancy that you have no idea how growing a baby inside of you is going to affect your body, and how differently you are going to feel each and every day. You have to wake up each morning and decide what works for you that day. If it’s skipping your run and going for a long walk instead, then that is what you have to do. After talking to my doctor and getting the okay to work out, I wanted to make sure I stayed on my normal workout routine, but it was hard when I was constantly nauseated and fatigued. My normal routine was pretty intense since I ran 3 days a week, did weights/cardio 4-5 days per week, and did a boxing workout at least twice a week. Yes, I am a personal trainer so I am harder on myself than most people, but I learned quickly that you can’t push yourself beyond your limits while you are trying to supply nutrients and blood flow to your growing embryo.
2. Continue working out!
Just because your friends or co-workers stopped working out, and became a couch potato during their pregnancy, doesn’t mean you have to do the same. As long as your doctor clears you to continue your normal routine, then that is what you should do. I decided early on that I was going to push myself to continue working out until the day I deliver… and so far I am still running 2 days per week (with more frequent walking breaks), walking 2 days per week, and doing my normal low impact weight and cardio workouts in the gym. The issues I have run into with continuing to run is the heaviness in my legs, due to increased fluid. This means I have to stop and walk more often but I still make myself go out there and at least try. Running for me is my stress reliever and time to reflect, so therefore it is important for me to continue this for my sanity. I would highly recommend doing something active every day!
3. Exercise your abdominals!
Even though your abs will soon be stretched and disappear you should still work on strengthening your core and lower pelvic floor. This is going to help you tremendously during labor. I am not talking about doing crunches or sit-ups because that will lead to a very disappointing condition called diastis recti. Diastis is separation of your abdominal muscles and usually occurs from excessive ab workouts, or straining during your pregnancy and mainly your first trimester. To avoid this try switching your core workout to exercises such as teapots (side bends), wood chops, high planks, or bridges. These will help you strengthen the muscles around your pelvic floor and back to help with an easier labor and quicker recovery.
4. Continue a healthy diet!
As always the first trimester is a hard time to eat healthy, but I found that keeping something small on my stomach at all times with eating a healthy snack every few hours helped tremendously. I had to remind myself…everything you eat, your baby eats and that is something to think about every time you put something in your mouth. I cannot say I haven’t given into some foods, that I normally do not eat, that are not as healthy for me, but as long as you eat these in moderation this won’t hurt you in the long run. Remember the weight you put on during pregnancy, you have to work harder to get off after the baby is here.
5. Get plenty of rest!
Rest as much as you can and don’t push yourself too hard. This was hard for me since I am always on the go and could be doing other things instead of taking a nap. But I learned quickly that a nap during the day when you are exhausted helped out tremendously. When you feel fatigued during pregnancy your body is telling you that you need rest. I had to give in and take a power nap daily during my first and second trimester. That little fetus of yours is using all your energy, and in order to function properly, sometimes a nap is all you need.
Erin Holtz, ATC, ACE-CPT
Erin Holtz is a personal trainer as well as an Athletic Trainer with a degree from The University of Alabama. She holds personal training certification from American Council on Exercise as well as an instructor certification to teach CPR, First Aid, and AED for the infant, child, and adult. After moving to Birmingham, AL following graduation she started working full-time as an athletic trainer and part-time as a personal trainer where she began to realize her passion was not only in the athletic field, but also for helping the general public achieve their life and fitness goals. She now works one-on-one with her clients helping them focus on cardiovascular endurance, plyometrics, core development, rehabilitation, pre- and pos-termt pregnancy, strength, and weight loss. Erin recently joined the HomeFit team and is eager to help you achieve your goals in the comfort of your own home. For more information on Erin and the rest of the HomeFit team, visit www.homefitconsulting.
