I was sick again this week, grr. I had thought I was over that part of the pregnancy but at least it has reduced a lot! My sleep has also been pretty crap, but apart from that I’m doing well. Eating has been great thankfully and current cravings include mint flavoured things (I’ve had about 5 of my mint choc chip green smoothies), strawberries and coconut water.
At the weekend I bought some black linen pants that have a stretchy waist which are awesome, and hopefully I’ll be getting some maternity jeans soon. I’m also very excited as I’ve registered us on a hypno birthing course! Thanks to all of you that recommended hypno birthing, it was quite random how I came to be aware of the trainer but I’m thoroughly looking forward to the workshop next weekend.
Well this has been a funny one for me. Before I found out I was pregnant I was working out pretty intensely in the gym, spinning, doing metafit once a week and some runs, albeit very slow and short ones. I stopped metafit as soon as I found out I was pregnant as that is far too intense, as well as running. I had hoped to keep up with my usual routine, but since I usually workout first thing in the morning, tiredness and morning sickness put an end to that! At first I found it very hard to go from 5+ workouts a week to 3 or 4 if I was lucky, and I don’t think that was helped by reading about other pregnant bloggers running half marathons and cross fitting! However, the big thing I needed to recognise is that every pregnant woman is different and all you can do is the best for your body and baby.
Over all keeping some degree of fitness and activity level is good for pregnancy and means you will be better able to cope with the changes in your body, labour and recovery afterwards.
I mentioned a few weeks ago that I was able to have a PT session with the trainer in my gym. She was brilliant and since she gave me a plan so I now feel like I know what I’m doing in the gym again which has really motivated me! I was given a great fact sheet with lots of information on exercising while pregnant that reflected everything else I’d read for my research, here’s a few key points:
- You can continue any exercise you’ve been doing as long as it’s safe and you aren’t overly exerting yourself
- Try not to raise your temperature too high, as you will find you are warmer generally due to hormonal changes. Especially keep an eye on this in the summer and stay well hydrated.
- After 12 – 16 weeks exercises shouldn’t be done lying flat on the back as this can restrict blood flow and lead to dizziness
- Due to extra Relaxin hormone in the body, be careful not to over stretch
- Weights should be lowered and as the pregnancy develops the intensity levels and resistance should be lowered
- After 20 weeks care should be taken when using certain equipment. It’s best to do some exercises sitting down as changes in the centre of gravity can cause falling over!
My plan at the gym, depending on how much time I have, is 10 minutes on the cross trainer (although I’ve been told that I can’t use this after 16 weeks) going between two different resistance levels, 10 minutes on the step machine going up a level a minute for 3 minutes then back down again and 10 minutes on the bike going between two different resistance levels. For strength training, I’m doing squats with a lighter barbell, lunges with dumbbells in my hands, chest flyes sitting down with a straight back, shoulder presses, tricep kickbacks and bicep curls. I don’t always do all of that for every workout, mostly I’m doing half an hour to 40 minutes with 20 minutes of the cardio followed by the strength. In addition to that I’ve been loving my yoga!
Yoga has also played a big role for me, I feel like I’m getting some movement in, it’s relaxing and I love the stretch! I’ve been using the Kristin McGee App on my iPad and YogaGlo which has a great selection of pre and post natal yoga flows of different lengths.
I have also tried the Davina Pregnancy DVD but I wasn’t a huge fan as I felt it was a little slow for this stage of pregnancy, but will definitely use it when I’m in the third trimester.
Up until last week I was also doing a weekly spin class but for a few different reasons, one of which is wanting to have more of a lie in on a Sunday, I think I’ll be leaving that for now.
As my sickness has generally eased off, I have been getting back to the gym in the morning. It’s a bit later than I would usually go and I have to make sure I have something decent on my stomach first, but it’s making fitting in exercise again a lot easier. I’m hoping to get into a good routine of going to the gym for at least 30 minutes three times a week and then getting in yoga twice a week. I’m also trying to be generally active and keeping up things like walking too. Even if I am just doing some kind of movement 3 times a week for 30 minutes I’ll be happy!
If you’ve had a baby, how did you approach exercise in your pregnancy? If not, how do you think you’d approach exercise if you were? Have you ever had a session with a personal trainer?
During my third pregnancy I walked for 30 minutes every evening on my treadmill and it definitely helped with my post-natal recovery! You should get used to the crappy sleep, it’s in preparation for baby coming!!
Haha, someone else said that to me, I’m hoping I get a good sleeper!
Never been pregnant but have had pregnant clients, it really depends as you say how your pregnancy is for you my client carried on as normal until the bump got in the way and she had to watch how hot she was getting. We then took it down a notch and focused on stretching and low key bodyweight exercises. Because she kept up her fitness during the pregnancy she has now (8 months on) lost all her pregnancy weight and is looking like she has never had children!
That’s brilliant! There’s so my good reasons to keep on exercising and staying active :-)
I did a lot of walking when I was pregnant it’s supposed to be one of the best exercises for pregnancy. I can really recommend H & M maternity jeans they are really comfy but still on trend.
I did so much walking these last few days, I’m going to try and do loads more! Thanks for the tip on the H&M jeans, I tried some of them on but they felt a bit tight on me, and the sizes where weird. I ended up getting some from New Look :-)
I think you’re doing just fine in terms of pregnancy exercise. You have the rest of your life to push yourself and with how busy you’ve been, plus the sickness and tiredness, you’re still very active! The trouble is that blogs chronicle the fitness regimes of the exceptions, not the rules, and therefore we do get a skewed view of what most people can do during pregnancy. Truth is that the Paula Radcliffes of this world are few and far between…and even she pushed it too far by ellipticalling herself into a pelvic stress fracture too soon after giving birth!
You know that’s an important way for me to look at it, I will have the rest of my life to do those things after all. Blimey I didn’t know that about Paula Radcliffe! I think it definitely pays to have some perspective :-)
I also kept fitne
Levels up by walking everywhere!
Never ever used a PT bit awkward trying to comme
nt on this phone!
Benetton Maternity do a comfy overthebump pair of jeans:)
Thanks Karina! I definitely need to up the walking when the weather improves :-) I will have to check out Benetton!
Keep some crystalised ginger(h&b & Sainsbury’s) for ms emergencies:)
Thanks Karina! I definitely need to up the walking when the weather improves :-) I will have to check out Benetton! I love crystalised ginger at the best of times!
Sounds like you’ve got a good routine going again and interesting to read what is and isn’t advised.
That’s great that you are keeping so active during your pregnancy (but not overdoing it). The yoga apps sound really good!
The yoga apps are brilliant, they keep me sane!
I think listening to you body is always crucial whatever stage of life your at – which you are so wonderfully modeling. Excercise depend so much on our unique bodies – but I love intense excercise but I imagine if I ever get pregnant I will definitely opt for walking, swimming or Pilates – def want to be able to pee normally after baby is born!
Oh I am trying to do my best with my pelvic floor exercises! Definitely want to try and prevent any issues in that area!
since this is my first pregnancy I have nothing to compare it too in terms of what to do for fitness, but I can say that when I am active my body loves it. I feel stronger and have more energy so far during my pregnancy. I agree, it’s not about overdoing it, just staying active :)
I loved what you said in one of your posts last week about all of us being different, I think its brilliant that you’ve been able to keep on exercising the way you have, I think I would have done more if the dreaded nausea hadn’t kicked in as much! That was something I got my head around earlier in my pregnancy, that each woman’s body is different, it’s quite amazing really :-)
“You can continue any exercise you’ve been doing as long as it’s safe and you aren’t overly exerting yourself.” … I disagree with this totally. Any twisting can cause placenta abruption. So if you’re doing yoga, NO twisting. NO TWISTING. Jo’s classes on YogaGlo are amazing. I’d follow them. You look great.
Even though I’m not pregnant and have no plans to become pregnant in the near future I’m enjoying reading your pregnancy posts. Over the past couple of years I have thought about when we do have a family and struggled with my thoughts about staying healthy and exercising. Running is something I enjoy so much it is not something I would be able to give up for nine months! I think you have a very realistic and healthy approach to staying active and eating the right foods throughout pregnancy.
It sounds like a great plan for your fitness. I think as long as you feel good and healthy that’s the priority! I have no idea what I’d do. I guess I’d try and keep running but I have heard some horror stories that scare me! Maybe I’d convert to swimming for a bit!