Tag: pregnancy

11 Week Update: Will I “Show” Earlier in My Second Pregnancy?

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11.5 weeks pregnant

This photo was taken at 11.5 weeks pregnant.

I am finished with my 11th week of pregnancy! I CANNOT wait to be out of the first trimester. It has been a rocky road, but I am so thankful for a second pregnancy and we are very excited for Emma to have a sibling. This week was a little rough for my workouts, but I did not miss a workout, and continue to believe that exercise is one of the few things getting me through the day — that and my favorite new med — Zophran. Here’s a quick recap of my 11th week of pregnancy workouts.

  • Day 1: 3 mile run outside
  • Day 2: 2 hours of cardio machines, running, and Pilates with gym clients
  • Day 3: Rest
  • Day 4: 5 hours of cardio machines, running, and Pilates with gym clients (major struggle this day, but I made it through)
  • Day 5: 25 minutes of filming at-home plyo workouts for online clients, 2 mile run
  • Day 6: 2 hours of cardio machines, running, and Pilates with gym clients
  • Day 7: 30 minutes of cardio and nautilus machine weight training (I have a sinus infection, but never “starve a cold of exercise”)

On day 4 which was Saturday, I almost didn’t make it through my gym client sessions. I tried a new anti-nausea medicine which made me exhausted, and all of my clients were asking if I was “OK.” After the first 150 cals with my first client of the day, I wanted to curl up in bed and sleep for hours, but somehow I managed to ge through all 5 hours.

My "food baby" the day after Thanksgiving. 9 weeks pregnant.

My “food baby” the day after Thanksgiving. 9 weeks pregnant.

I have often heard that a woman “shows” earlier in her second pregnancy, but the truth is — I am not sure if that is true for me yet. My suspicion has always been that women “show” earlier because they have some left over fat tissue and/or stretched skin around their midsection (which is also true in my case). However, I do not think that I am “showing” quite yet — unless you count the food baby from Thanksgiving and Christmas parties.

I have gained 2 pounds already this trimester. But again — I am not sure if that is pregnancy weight gain, or vacation/Thanksgiving weight gain. My guess is 1 lb of both. One thing is for sure. I am not going to obsess over the numbers like last time. I had never owned a scale before my first pregnancy, and I purchased one just to be sure that I was gaining “enough” weight. Well, that was a mistake. Some weeks I would gain 1 pound, others I would gain 3, and some I wouldn’t gain any. I was so concerned, and it left me worried for no reason. At the end of the pregnancy, I had gained a healthy 28 pounds. I have every intention of continuing to eat well and workout, and I know my body will take care of the rest!

How to Cure Morning Sickness

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Thanks to Tonya Baise from choosinghealthandwellness.com for this expert advice on how to cure morning sickness. Tonya is a licensed dietician and a friend of mine. Follow Tonya on Twitter @tonyabaise for more tips and updates.

I have gotten a lot of questions from my pregnant clients about “how to cure morning sickness.” Often, severe morning sickness makes it hard to properly fuel for a workout, and therefore, workouts suffer in the first trimester of pregnancy.

I recently emailed a former client of mine who is now a licensed dietician to ask for advice on how to cure morning sickness. Here is her response:

Tonya Baise, Nutritionist

Tonya Baise. Wife, fit mom, and nutrition expert.

“Morning sickness” is due to an increase in a hormone called HCG. Your body is craving more vitamins and nutrients than normal and these particular vitamins are necessary and can help stop some of the sickness that you may be feeling. Vitamins B6 and B12, folic acid, iron and the need for zinc increases. Supplements of these usually stop even the worst cases of pregnancy sickness. Eating small, frequent amounts of fruit or complex carbohydrates like nuts, seeds, or whole grains can help too. With the supplements, I would recommend you get 400 mcg of folic acid, 20 mcg of vitamin B12, 50 mg of vitamin B6, 15 mg of zinc, 300 mg of calcium, 200 mg of magnesium, and 12 mg of iron.

Also, very important to pregnancy are essential fats, especially the omega-3 fat DHA, and choline. Research has shown that getting a good supply of choline during pregnancy helps restructure a baby’s developing brain for improved performance as well as improve memory for mommy. To boost your levels, eat lots of eggs and sprinkle with lecithin granules (you can get these at the health food store on Fairfield Rd) on your cereal every morning. It would also be well worth supplementing your diet with essential omega-3 and omega-6 fats GLA, EPA, and DHA as well as eating some fish, if you can stomach it.

Another little tip that might help to cure morning sickness: Zinc boosts smooth elastic skin helping you fight off any stretch marks!! Foods high in zinc are nuts, fish, peas, and egg yolk. Also, make sure you are getting a good supply of Vitamins C and E. Cravings are usually a sign of mineral deficiencies, so if a mother to be boosts levels of zinc, for example, cravings usually disappear.

I hope that advice from Tonya helps you on your quest of finding out how to cure morning sickness. I know how frustrating it can be when you are exhausted and nauseous! Keep working to cure your morning sickness by supplementing your diet, and I promise, workouts will help “cure” some of your other nasty pregnancy symptoms.

Is it Possible to Get Your Pre-Baby Body Back After Multiple Pregnancies?

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Is it possible to get your pre-baby body back after pregnancy? Maybe it’s possible to get your body back after one pregnancy, but what about after multiple pregnancies? Read this fit mom featured blog by Khristine, mother to 3 daughters. Khristine’s story and body transformation after 3 pregnancies is truly inspiring.

My name is Khristine, and I blog over at BeautyAndTheBrute.com. It’s a fitness and beauty blog that I share with my husband.  I’m a 26-year-old mother of 3 girls: ages 6 Years old, 4 Years old, and last, our newest bundle of joy, just turned 4 months old.  I’m currently a LVN going back to school for my BSN. I’m a fitness junkie and beauty/makeup addict at heart.  I love all aspects of fitness and love trying new things … from weightlifting, to yoga. I love switching it up and pushing my body to its limits!

I actually was not always a fitness junkie. In fact, I am relatively new to fitness. I have only been weightlifting for about 2 years (on and off).  Before this, I was your typical girl who tried the latest yo-yo diets and always wanted the easy way out. I would be happy with crash dieting for special occasions (like to fit into a dress for a wedding etc) … but found that to be too exhausting on my body. I was never really happy with how my body looked after pregnancy, and hated how I couldn’t keep up with my children. Luckily for me – my husband introduced me to the fitness lifestyle and showed me the way to health and wellness.

After my first two pregnancies, I didn’t even think about exercising to help get my pre-baby body back. And unfortunately, I got hit with postpartum depression. PPD hit HARD after my 2nd pregnancy – where it nearly cost me my life. (I did experience a mild case of PPD after my 1st, but wasn’t nearly as bad as after my 2nd pregnancy). I’m so thankful that I had the support of my husband and family to really get me through such hard times that I don’t ever want to relive or wish on anyone.  But I’m proud to say that I’m 4 months out from my 3rd pregnancy and have not experienced PPD one bit! I exercised during my whole pregnancy and at 6 weeks postpartum, entered an online body transformation contest on BodyBuilding.com (to try to motivate me to lose weight and get my pre-baby body back – and the Grand Prize of $10k didn’t sound too bad either).

After delivering my 3rd daughter and having to take “before” pictures, it really opened my eyes to what pregnancy did to my body.  I had gained so much weight and was unrecognizable (and really was not happy with my body), so I set out on a journey to get healthier, not only for me – but for my children. I wanted to set a good example for my girls and show them that you need to take care of yourself in order to take care of others.

Khristine’s body transformation after baby number 3.

So with that said, I’d like to share my 3 month progress pictures. The before pictures were taken 6 weeks after I had my 3rd daughter (I was breastfeeding at the time, which probably also added to the weight gain). The pictures were taken in April and the end date of my challenge was on July 22. For my “before” picture I was 154 lbs.  My “after” picture I was 131.8 lbs and I took into consideration that due to my intense weight lifting, I’ve gained lean muscle (which I’m very proud of!).

Khristine’s back transformation after baby number 3.

I want to share my journey with as many women as possible.  I know a lot of moms who think it’s impossible to get your pre-baby body back after pregnancy.  Some women are blessed to be able to lose the baby weight and snap back to pre-pregnancy, but for others like myself – It’s really a journey.  We all need to remember that during pregnancy, It took 9 months to gain weight, and it’s going to take some time to get it off! But consistency is key when trying to reach your goal.A lot of women ask me, how did I do it? I honestly just changed my eating habits (meaning I would eat healthy foods, and wouldn’t eat a bunch of fast food all day), I watched my calories and stayed in a caloric deficit (used an awesome calorie tracking system called MyFitnessPal – It’s FREE!) and did intense training. I loved seeing results every week during my 12 week challenge.  Just knowing that my hard work was showing, pushed me to work harder, especially because I had just delivered my 3rd baby.

I have shown great perseverance and dedication throughout this challenge even through the stressors of being a wife, mother, and nursing student.  I have inspired my family and friends to live a healthier lifestyle (or at least start).  This challenge has given me the confidence I needed. This is definitely not the end of my transformation.  I still want to achieve my lean, sexy body, and in the future possibly become a personal trainer.  I also would like to step on stage and compete in a bikini competition someday.

For more information about Khristine and her transformation, visit her blog at www.BeautyandtheBrute.com, www.facebook.com/beautyandthebrute, www.twitter.com/beautyandbrute, and www.youtube.com/beautyandthebrute.

Pregnancy Cardio Exercise Video

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My pregnant gym clients are often looking for ways to get in a good cardio workout at home. It is important to continue pregnancy cardio exercises for at least 30-60 minutes 5 days per week. Today I had the privilege of working out with Libby Aker, 30 week pregnant fit mom — with the cutest baby bump ever! This is Libby’s second pregnancy (you will see her 18 month old, Griffin, make a guest appearance in the video). She is committed to staying fit and continuing cardio exercises through the end of her pregnancy.

Try this pregnancy cardio exercise video — even if you aren’t pregnant! Remember to stop what you are doing and consult your doctor if you experience any red flags: bleeding, shortness of breath, and abdominal pain.

Doing this pregnancy cardio exercise video will keep you fit for labor and delivery and help speed up your recovery time after delivery. And the best part is — you do not need an expensive gym membership to stay in good cardio shape throughout pregnancy! The exercises in this video include jogging in place, mummy kick, stair stepping, and running around with your toddler — sounds like an easy enough pregnancy cardio exercise video to do at home right? Best wishes!

Pin this pregnancy cardio workout to your fitness Pinterest board and do it 5 times in a row for more fun and cardio!

Exercise in the Last Month of Pregnancy

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Many pregnant women come to my site searching for advice on exercise in the last month of pregnancy. I have written about my experience working out in my last month of pregnancy, however, I delivered Emma at exactly 37 weeks, so I did not truly go through what most pregnant women refer to as exercise in the last month of pregnancy.

So, to get a better idea of how to workout in the last few weeks of the third trimester, I met up with fellow personal trainer and 9 month pregnant fit mom, Erin Brooks. Erin is only a couple of weeks away from her due date, and she has maintained a fit pregnancy through the third trimester and plans to work on until D-day.

Here is a video clip of a few great weight training moves you can try — even in the last month of pregnancy!

The first squat and arm move will stimulate your butt, hamstrings, quads, and arm muscles. It can help prepare your for a strong labor and delivery. Be sure that your knees do not go in front of your toes on the squat, and continue breathing in through your nose and out through your mouth. Use 10 or 15 pound free weights.

For the ten to one’s, use 5 pound weights. 1. Bring your arms straight out from your side, parallel to the ground, then slowly down. 2. Bring your arms straight out in front of you, parallel to the ground, then slowly down. 3. Raise your arms above your head touching the weights in the middle, then slowly down. Do one set of each variation 10 times. Continue additional sets with nine reps, then eight, etc., down to one.

Before I met up with Erin for the workout this weekend, she had already run 5 miles with a gym client of hers. Again — she is only 2 weeks away from her due date! Here is a quick circuit that she did while we were at her gym. Complete with pull-ups, medicine ball burpees, and medicine ball throws. And all this was in the last month of her pregnancy. If Erin can do this at 9 months pregnant, the rest of us certainly do not have any excuses!

Again, it is possible to maintain your pre-pregnancy level of fitness and an intense exercise program in the last month of pregnancy. Continuing a workout program will help with labor and delivery, and will significantly speed up your recovery time. I was walking my dog within 2 days of delivery, and back to running within 2 weeks. This is not the “norm”, but it is possible if you stay fit. Remember to consult with your physician before starting or maintaining an exercise program during pregnancy.

Pregnancy Cardio Workout at Home

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If you are pregnant, and looking for a good cardio or body weight strength training workout do to at home, here are some ideas and exercise videos to help you on your way. I was able to maintain a fit pregnancy by doing these same workouts in combination with a running (or walking) program. It is extremely important to continue exercising throughout pregnancy to help reduce water retention (especially in the third trimester), excess pregnancy weight gain, moodiness, fatigue, nasuea, and many other common pregnancy symptoms. Always check with your physician before starting an exercise program during pregnancy.

Pregnacy Exercises: Fit Pregnancy Total Body Workout DVD

Introducing my Pregnancy Exercises: Fit Pregnancy Total Body Workout DVD. If you are looking for a prenatal workout to do through all three trimesters of pregnancy, during your pre-pregnancy fitness plan, and for post-delivery recovery, look no further.

For a very limited time, I am accepting pre-orders for the Pregnancy Exercises: Fit Pregnancy Total Body Workout DVD with an added incentive of no shipping and handling fees!

Ab and Core Exercises During Pregnancy

It is important to continue stimulating your ab and core muscles during pregnancy. It will help with labor and delivery and will speed up recovery. After the first trimester, it is best not to do ab exercises on your back (and risk cutting off the oxygen supply to the baby).

Try these ab and core exercises after warming up properly. Continue breathing in through your nose and out through your mouth.

Get Toned, Sexy Arms, Even During Pregnancy

Do you want toned, sexy arms during pregnancy and beyond? Are you worried that heavy lifting will be unsafe during pregnancy or make your arms look bulky and masculine? Here is a great circuit to get strong, sexy, feminine arms. Do this 5 minute circuit a few times a week in combination with cardio and strength training exercises during pregnancy.

Pregnancy Cardio Circuit for a Workout at Home

Try this tough core and cardio 5 minute workout during pregnancy. I picked one with less jumping and bouncing. 🙂 The relaxin hormone can make it hard to continue lunge jumps and plyometrics. I had to scale back a bit on my plyos in the third trimester of pregnancy because my pelvis tended to get sore.

With this pregnancy cardio circuit, you will stimulate your back, abdominal, arm, and leg muscles without even leaving the ground! This quick circuit will get your heart rate up to fat burning and cardio zone, while strengthening and toning your core! It’s a tough workout, but worth the results!

Check back for more at home pregnancy cardio workouts to be posted soon! Continuing to exercise throughout pregnancy is safe and so important. Maintaining a fit pregnancy will help you in labor and delivery and to speed up recovery. Join our community or like us on Facebook to receive daily pregnancy fitness and nutrition tips! Best wishes.

Ab and Core Exercises During Pregnancy

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It is important to continue stimulating your ab and core muscles during pregnancy. It will help with labor and delivery and will speed up recovery. After the first trimester, it is best not to do ab exercises on your back (and risk cutting off the oxygen supply to the baby).

Try these ab and core exercises after warming up properly. Continue breathing in through your nose and out through your mouth. Always check with your physician before starting an exercise program during pregnancy.

How to Prevent Water Retention During Pregnancy

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How can you prevent or reduce water retention during pregnancy? Preventing water retention during pregnancy was a big concern for me throughout my pregnancy. Is is possible to prevent water retention, or is it inevitable to experience swollen hands, ankles, face, etc? The answer — it is absolutely possible to prevent water retention during pregnancy, but like anything else, it takes commitment and hard work. Here are some pointers to help prevent or reduce your pregnancy (or non pregnancy) water retention. I followed these tips and did not exeprience any noticeable water retention or a swollen face and ankles.

■ Exercise, exercise, exercise! This seems like a no brainer! Exercise helps increase circulation which prevents or relieves water retention and fluid build up. I would recommend that every pregnant or non pregnant woman get at least 60-90 minutes of cardio (walking, jogging, swimming, etc) every day!

Pregnacy Exercises: Fit Pregnancy Total Body Workout DVD

Introducing my Pregnancy Exercises: Fit Pregnancy Total Body Workout DVD. If you are looking for a prenatal workout to do through all three trimesters of pregnancy, during your pre-pregnancy fitness plan, and for post-delivery recovery, look no further.

For a very limited time, I am accepting pre-orders for the Pregnancy Exercises: Fit Pregnancy Total Body Workout DVD with an added incentive of no shipping and handling fees!

■ Prevent water retention during pregnancy by drinking more water! Sound wierd? The recommendation is at least 8-10 glasses of water per day. Drinking more water helps to dilute the toxins in your body. A lot of my clients prefer not to drink as much the day before a weigh in – this is a bad idea and will cause the opposite effect. Your body will start to store up/retain water if you do not hydrate enough (because it goes into survival mode). How do you know if you are drinking enough? Your pee will be clear.

■ Eat a low-sodium diet to prevent water retention during pregnancy. Believe it or not, this is a controversial tip. Why? Because many argue that our bodies need sodium, and a low-sodium diet will not help in preventing water retention. Let me clear up the confusion. Our bodies DO need sodium, but a small very small amount. It’s almost impossible not to get enough sodium – however, in the rare instance that someone does not intake enough sodium, their bodies will start to retain water for survival. The adequate amount of sodium is between 250 and 500 mg/day. I usually hit that around lunch time I have to be very conscious about how much processed foods I eat to prevent from going above the tolerable upper intake level (2300 mg). Cutting out excess sodium means much more than not adding salt to your veggies. It means being intentional about consuming more raw fruits and veggies, whole grains, fiber dense foods, etc, and less packaged, prepared meals and snacks. Log your food intake on caloriecount.com if you are curious as to how much sodium you have in your diet. You’ll be shocked!

■ Eat more potassium dense foods to prevent or reduce water retention during pregnancy. As mentioned above, most of us get far more sodium that we need in our diets…in the same way, most of us get far LESS potassium that we need in our diets. In fact, I have logged on caloriecount.com for months, and NEVER hit the recommended daily amount of pottasium – not even once – and not even close. The RDA for potassium is 4700 mg per day. I usually get about half of that. And believe me, I eat lot of bananas! Potassium helps prevent your body from storing water, so educate yourself about foods that contain high levels of potassium.

These tips will help you on your journey to prevent water retention during pregnancy (or even if you’re not pregnant). And yes, it is possible to reduce or prevent water retention and fluid buildup even in the third trimester of pregnancy! Exercise, eat low sodim foods, and drink lots of water, and potassium dense foods. Best wishes.