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?