Fit Mama: Working Out During Pregnancy


So I know what you are thinking...crazy cravings, emotional ups and downs, weird body aches, nausea, sleepless nights, and don't forget the fact that you are now breathing for two!
Working out can be a special challenge when you are pregnant, but a very important part of a healthy pregnancy. The most important thing is to realize your limitations and only do what feels best for you.  I am now 33 weeks pregnant and I am teaching 3 classes a week.  I teach BodyPump, which a strength training class (that is now more of a cardio class for me) and two yogas a week.  Yoga has been absolutely amazing during my pregnancy.  It really seems to help with my back and hips.  Working out at this stage of pregnancy is proving to be more challenging each day (if I am being honest, walking a flight of stairs is extremely challenging right now!)  The following workout is safe for any stage of pregnancy, but remember to go at your own pace and always contact your doctor before starting any workout regimen. 


The Fit Mama Workout

Always start with a warm up for 3 to 5 minutes.  You can walk or jog lightly or put on some music and dance like no one is watching (your baby will love it, trust me)
Try your best to do 15 to 25 reps of each of the following exercises with a short break in between if needed.  Complete the circuit 2 times for beginners, 4 times for experienced exercisers.


Sumo Squats 
  (appropriate since you may feel like a sumo wrestler right now




Start with feet wider than shoulders.

Squat straight down with knees tracking over pinky toes.

Squeeze inner thighs and butt as you stand.

(option: hold kettle bell or weight)




Strengthens: Butt, inner thighs, calves, quads 




Windmill Plank

Start with hands under shoulders, feet wider than hip distance apart.  Back flat and brace your abdominal muscles...or at least try ;)
Keeping hips steady, rotate feet to side and lift one arm overhead holding abdominal muscles in.  Rotate back to starting position and repeat on the other side.
Strengthens: Shoulders, core, back




Butt Blasters


 
  













Start on all fours with hands under shoulders and knees under hips. Back flat, belly in- ish
Squeeze glutes and lift heel toward ceiling engaging hamstring muscles, keeping knee at 90 degree angle
Return knee to starting position and repeat

Strengthens: Butt, hamstrings, abs



Pointer Position

 














Start on all fours with hands under shoulders and knees hip distance apart, keeping spine long and abs in
Reach right hand and left leg opposite focusing on length rather than height
Hold abdominals in tight and hold position for 30 seconds
Return to start position and repeat on other side
(Do 2 reps on each side for each set)

Strengthens: Abs, back, shoulders, butt



Tricep Dip


Start with hands under shoulders on chair or bench, body weight resting on the heels of hands, feet flat

Dip booty straight down towards floor bending elbows straight to the back

Press though heels of hands and squeeze backs of arms to return to start

Strengthens: Back of arms (tricep muscles), shoulders


**Make sure you stretch out after you complete the workout  and drink plenty of water**

One of my favorite parts of my job is buying workout clothes..okay, so that is not technically part of my job, but I love to shop and I feel I perform better when I like what I am wearing.  I am addicted to Lululemon everything!!!  They do not make maternity, but I have found that I can just go up a size and the clothes have a lot of stretch and fit great!  Another bonus..they are pre-shrunk so no worries about putting them in the dryer.  There is my little plug for Lulu :)
Here is the link to my  top
And the crops



32 Weeks


How far along: 32 Weeks...8 months!!!
Total weight gain: 25 pounds
Maternity clothes: Yep, mixing in some maxi dresses too in this warm weather :)
Stretch marks: nope
Sleep: What is that again??? I guess this is God's way of preparing me for my little angel.  Tossing and turning with sore hips and ribs..and not to mention I have to get up to pee every hour.
Best moment this week: I have had a really fun week!  I had my work baby shower on Saturday and got lots of goodies from my sweet friends! Yesterday I went to lunch with 6 of my closest friends and all of their babies ;)
Miss anything: taking a deep breath, sleeping on my back, and I would give my left pinky toe for a corndog right about now!
Movement: Still very active!  She has also been getting hiccups two or more times a day this week!  It feels really cool, but I don't think she likes it too much...she wiggles around a lot when she gets them.
Food cravings: CHOCOLATE EVERYTHING!!!!!!
Anything making you queasy or sick: not a thing
Gender: Girl
Labor signs: Nope, and I have got to stop watching A Baby Story cause it is seriously scaring the crap out of me!
Symptoms: Crazy burning pain under my right rib cage that hurts ALL of the time.  It is even sore to the touch on my skin....so weird!  I feel really good besides that!  And the fact that I feel enormous ;)
Belly button in or out: Still staying in there, but it is mighty shallow these days.
Wedding rings on or off: on
Happy or moody most of the time: I am super happy!  We put baby girl's crib together this week (I know, late to the game) and I just stared in her room at it every time I passed by.  I cannot believe she will be here in 8 weeks...or less...YIKES!
Looking forward to: My big baby tea is this weekend!  Hooray for lots of baby goodies and seeing all of my friends and family!  I bought a non maternity dress a couple of weeks ago and I sure hope it still fits!

In other news:  I am still teaching my BodyPump and two yogas a week...have to give myself a little pat for that!  It is most definitely a challenge, but I am hoping it makes labor and delivery easier and a faster recovery.  Plus the yoga does wonders for my back!  I am going to do a post about working out while pregnant and include some of my favorite exercises and stretches...in my free time :)

Here is a pic of my lunch dates from yesterday...Love these ladies and their little ones so much :)

31 Weeks





How far along: 31 Weeks
Total weight gain: 25 pounds
Maternity clothes: Yep!  I found a non maternity dress for my baby shower next weekend though and I LOVE it!
Stretch marks: none
Sleep: Pretty good, with the exception of last night.... Someone had the hiccups at 2am and I still haven't been back to sleep!  It may have had something to do with the two Dr. Peppers I had at lunch yesterday too...I NEVER drink caffeine and I am definitely giving it up for the rest of the pregnancy.
Best moment this week: Going to the doctor today and hearing that my little one is measuring right on time and everything looks good :)
Miss anything: I was quickly reminded of my physical limitations this week during a horrid jumping lunge track while teaching Body Pump.  I definitely miss what my body used to be able to do.
Movement: All the time!
Cravings: Fudge Graham cookies, nestle cookie dough, chocolate ice cream... Did I mention I am loving the sweets??
Anything making you sick: nada
Gender: Girl
Labor signs: None yet.  I really freaked myself out last night thinking about it though.  As the time goes by I get more and more nervous!
Symptoms: Burning pain under my right rib cage, which I learned today is a certain little lady pushing on my rib cage and stretching out a nerve, ouch!  I feel great other than that though!
Belly button in or out: in
Wedding rings on or off: on
Happy or moody most of the time: Very HAPPY!
Looking forward to: We have a pretty fun weekend coming up :)  Tomorrow night I have a girls night for some Chipotle (YUMMMM) and to see The Host (which I just finished reading and loved).  Saturday we have my work baby shower!  I am pumped to party with my work pals and getting baby girl some goodies :)

 

30 Weeks


How far along: 30 weeks!
Total weight gain: 23 pounds
Maternity clothes: Yep, although I rocked a non maternity bikini this week at the beach :)
Stretch Marks: none
Sleep: Pretty good this week.  Might have been the week long vacation to the beach!
Best Moment this week: My whole week was wonderful!  The weather was perfect and I got to spend some much needed quality time with my baby daddy and some wonderful friends too!
Miss anything: I must say, it would have been nice to have a fruity cocktail in my hand on the beach, but watching my sweet girl wiggle around in the sun was better ;)
Movement: She is still really active, sometimes her little punches and kicks even hurt a little!
Food cravings: Let's see, I had Coldstone Creamery twice this week.  One night I even finished my first treat and decided baby girl needed another...So I would say still sweets definitely!
Anything making you queasy or sick: Nope, I even ate crab claws and shrimp at the beach.  Still don't want any fish though.
Gender: Girl
Labor signs: No, and the thought that I will be in labor in less than 10 weeks scares the mess out of me!!!
Symptoms: Really uncomfortable burning pain under my right rib cage this week.  It is sore to the touch.  I must be running out of room or something??
Belly button in or out: Still in!  And the brown line down my belly is now camouflaged with a nice tan ;)
Wedding rings on or off: on
Happy or moody most of the time: So incredibly happy!  I am actually a little sad that I only have 10 weeks left in my pregnancy.  I absolutely LOVE being pregnant even with all of the little discomforts.  I am very excited to meet my sweet baby though and something tells me I will love her even more on the outside :)
Looking forward to: My work baby shower is next weekend and it should be very relaxed and fun AND I get to bring my hubby to this one!

On a side note... I just have to say I really, really, really enjoyed my Babymoon!!!  My hubby and I went down for the first part of the week by ourselves and it was just lovely to get away from all of the stress and enjoy each other.  We had a few friends join us mid week and got to enjoy the beach with them the last few days and it was so much fun!  I did wear the bikini and even got my hubby to pose in a pic with me, which he made me promise not to put on the internet, but I can't help myself!  I fall more in love with that man every day and I am so thankful God gave him to me! He is going to be the most wonderful daddy :)  Sorry for getting sappy, the hormones make me gush sometimes, haha!

 

29 Weeks


How far along: 29 Weeks
Total weight gain: 23 pounds
Maternity clothes: nothing but!
Stretch marks: Nope, hoping my miracle cream works and I don't get any
Sleep: I have been exhausted this week.  I have a cold so all I want to do is sleep, but it is really hard to sleep when you can't breathe!
Best Moment this week: Going to the doctor this morning and hearing that even though I am not feeling too hot, baby girl is doing great!
Miss Anything: This week I miss breathing through my nose :(
Movement: Like a ninja!
Food cravings: chocolate ice cream, sour punch straws, sour candy, pretty much anything sweet!
Anything making you queasy or sick: no
Gender: girl
Labor signs: No
Symptoms: Less hip and back pain this week.  More upper rib pain.  I think I must be stretching again or something because it hurts and I can barely eat anything.
Belly button in or out: in
Wedding rings on or off: on
Happy or moody most of the time: Even though I have been sick this week still very happy.  I have had to rest more sitting down and I have felt her a ton this week.  It makes me so happy to just watch my belly move around with her in it!
Looking forward to: My husband and I are leaving for the beach in the morning whoop whoop!!!  We will be there for a whole week and we have a few friends coming to join us mid week.  I am just so excited to get some relaxation and some sun on this pasty body!!!


I tried on a bikini today and decided that I am definitely going to rock one this coming week at the beach!  I got my bikini wax earlier this week since I can no longer see that part of my body (and let me just tell you it hurts like a mutha!!!!)  Against my better judgement, here is a pic of me in the bikini...maybe someday I will want to look back and laugh at what I looked like ;)