I have a gym membership, I like to go on walks with my son, run on a treadmill and practice yoga but I wouldn't call myself a fitness guru although I live in my fitness clothing and deeply desire a 6 pack! Pregnancy can be a very beautiful yet difficult time in a woman's life due to all of the unexpected body changes one undergoes in order to introduce a sweet little one into our world! I remember being told that breastfeeding would just slim me up right away and that since I was so small pre pregnancy I would just bounce right back.. and as the months postpartum passed I got more and more frustrated that I wasn't just "bouncing back" like my peers.
I was young. I was breastfeeding. I was relatively healthy. What was wrong with me?
It was then that I realized that fitness doesn't just end during pregnancy. I gained about 50 pounds while pregnant with Carter and allowed myself to eat whatever I so desired and take naps on naps because I had this idea in my head that it would all just disappear. So you bet your bottom that this time around the block we have done things very differently. Now at 23 weeks I feel alive, refreshed, awake and have only gained a measly 3 pounds.
One thing I remembered hearing was not to "over do" anything and really only do what you were doing pre pregnancy so before conceiving I was sure to start as much of a routine as I could for my personal set of skills when it comes to the world of fitness. I am here today to share with you my easy breezy fit pregnancy guide! Keep in mind that while this works for me, this may not work for everyone! Take fitness as your body can handle it, if you can lift weights and run marathons than I applaud you (and wish I could as well!), talking to your doctor is always recommended.
1. Move, and Keep Moving
I sat on my butt the entire pregnancy with Carter, and this time not only do I know that wasn't beneficial but I have a toddler to keep up with so it is also impossible! So while I am chasing him around there are a few things I like to incorporate in my day:
Squat - Squat your heart out. Squat here, squat there, squat everywhere! I tend to gain weight in my hips and thighs and this helps keep everything firm and in place while the rest of my body grows and it is easy to do when I find the time! Hit the quads, hamstrings and butt all at once, couldn't be easier.
Leg Lifts - I modify this for pregnancy by laying on my side and lifting my leg to about a 45 degree angle and slowly lowering it back down. This helps my inner thigh (although I have fully accepted that I will never be the proud owner of a thigh gap ever again) this area is a difficult one for me!
Plank - Gotta keep those abs a'workin even with a growing belly! Planking can get more difficult as time passes and your belly gets more and more in the way so modify as you go, but by keeping those abs in check you are helping your postpartum body out tremendously! (always remember to breathe during a plank, I catch myself holding it in which is never healthy for the growing little one)
Lift and Curl - If you don't have weights at home fill up some water bottles with water for an easy homemade weight and get to lifting and curling with the arms! No one likes under arm flab and I truly never realized how easy it was to accrue this unwanted asset. I lift and curl during commercials if we are watching TV or while I make dinner if I have a free hand.
Walk - Carter and I walk everyday. We walk however long our hearts desire and like to make an adventure out of it to keep things fun! Walking is going to keep your body functional and healthy and is great for pregnancy. It also serves as special one-on-one time between my son and I where we can be unplugged and away from the rest of the world, I find it peaceful.
2. Yoga
Find your inner zen because prenatal yoga is wonderful! This pregnancy we have been having aches and pains I never knew were possible, when they get unbearable most of the time they can be eliminated with a few easy pregnancy poses. If you don't own a prenatal yoga video or attend classes let youtube be your guide, there are so many helpful videos out there just a click away, however be weary and mindful of the poses that you are putting yourself into and talk to a doctor about their potential risks before preforming anything that you are unsure of. If all else fails.. child's pose your heart out.
3. Healthy Diet
Eating for two? Quit that! It truly is not as beneficial as it sounds, eating for two will get you to a spot on the scale where you don't want to be. Being sure to get your food groups in while being mindful of portion size is key. Pre pregnancy our family was on a strict Paleo diet and we adore every bit of it, during those first trimester months where you are sick beyond belief I had to let it go in order to keep any food in me and we still lost loads of weight. Now that we are back to a healthy spot we are able to start everything up again and paleo has brought my family to an incredible place. Paleo is essentially "only eating what a caveman could eat", in other words a high protein, gluten and sugar free diet. We eliminated breads, replaced all oils in our home with coconut oil, loaded up on fruits and veggies and learned how to solidly cook every meal we ate. A few of my easy pregnancy foods that I have found beneficial to my body are:
+ Eggs
+ Fish
+ Walnuts
+ Dark Leafy Greens
+ Fruits (strawberries and I are the very best of friends)
+ Lean Meats
Pregnancy is such an incredible time in our lives that can easily be shadowed by worry about the vast amount of changes we have to undergo and the uncertainty of where we will be once the journey is over, will the woman in the mirror be someone that we are familiar with? Will we love her as much as we should? The answer should be yes, loving yourself is just as important and provides a grounds to give your family the love that they deserve. No matter the shape or size never forget to make the time for yourself to feel comfortable in your skin and love the woman in the mirror. YOU created life, you held it and nurtured it entirely for 9 months and even post pregnancy you are a super woman, never forget yourself.
Cheers to a happy, healthy 9 months!
-T
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