I am totally that girl rocking the baby bump at the gym and I am proud of it. Sitting on the couch doesn’t make your pregnancy any healthier and safer! I have experienced the benefits from my first pregnacy, I was strong, I had good energy, and I was healthy up until the end of my pregnancy. I also had a quick and fast labor/delivery and I credit my fitness.

I figured I should talk about this topic today on the blog to fill you in on my fitness journey with BABY #2. 

Since finding out I was pregnant I continued to exercise as I normally would with a conscious effort not to push myself to pure exhaustion.

I have been able to maintain most of the current weights during my strength workouts (with a few adjustments here and there) this seems like a major accomplishment at this point considering I am 33 weeks. My doctor has given me the okay to keep doing what I’m doing with teaching classes and exercise as long as I’m staying hydrated, not pushing my body to my limits and I’m not getting crampy afterwards.

FIRST TRIMESTER EXERCISE:

During my pregnancy with Ava I backed off a bit from the weights during my first trimester in fear of doing something wrong or causing any issues, but I was being cautious and protective when really I could continue what I was doing.

With pregnancy #2 I didn’t have to alter any of my exercises during the first trimester. I kept up with all my classes and was able to get in some extra workouts on my own as well. I always listened to my body and if I needed an extra rest day, I took it. There was one day that I took off from work due to a migraine and that was my only issue in the 1st trimester.

Even on my most nauseous days I forced myself to work and exercise (or move). It was actually one of the very FEW things that helped relieve that torturous nasuea.

SECOND TRIMESTER EXERCISE:

As I started the second trimester, things started to change a bit. I was carrying extra weight, I was breathing a little heavier during workouts and for that reason I would say I started to scale back a tiny bit. By scaling back I mean, taking a little more rest if I feel winded, or lightening my weights to make sure I could complete the workout without over doing it.

My nausea started to go away around week 16/17 and this made working out more enjoyable and also easier. There were some days I had to remind myself I was pregnant and I couldn’t push 110%. That seriously was the hardest part. When I would see other people crushing their workout, I wanted to do the same, but knew I couldn’t. Don’t get me wrong, I was totally fine with that, but I just had to remind myself to take my time. I know it’s not a race and I’m not setting any new goals/records!! Pregnancy is NOT the time to push yourself to your limits.

Carrying the extra weight made bodyweight training a tad bit harder. My pushups got weaker, and planks became ridiculously challenging. Pregnant ladies are actually stronger though in reality because we are pushing and squatting extra weight…. Right?? Lets just pretend.

Each week I participated in 5-6 days of exercise. My workouts ranged from strength training, light weight training mixed with cardio, walking, elliptical, at home workout dvd’s such as (21 day fix, Hammer & Chisel, & insanity max30). During the second trimester I did less jumping and more modifying, but I was still able to move & feel good while doing it!

At the end of my second trimester I got hit with the stomach flu…. that was no joke. I didn’t exercise or work for about 7-9 days. I listened to my body and I took all the extra rest I could get!

THIRD TRIMESTER:

The third trimester started out okay. The weight started piling on and with a bigger belly it is inevitable that things get more challenging.

I am not able to squat or lunge as deep. I eliminated all core work with the exception of some plank variations.

I just recently stopped doing all jumping exercises or jumping jacks. I’ve basically allowed my body to slow down and I will have to stick to low impact training from here on out.

A few weeks ago I got hit with round 2 of the stomach bug, thanks Marc   I’m getting more winded and out of breathe quicker. That’s probably because my little baby boy is smooshing my lungs!

All in all, I can’t complain about fitness during this pregnancy. If anything, I think it’s the best thing I could do to keep my body and baby healthy, to keep my mind sane and to keep my energy up!!!

I’m happy that my doctors are supportive of my job and have no issues with me teaching classes at this point!! What I love the most is being active and helping others stay fit…. it truly is amazing!

For more posts about exercise & pregnancy check out these links below:

Exercise modifications during pregnancy

The benefits of exercise during MY pregnancy

Should you exercise while pregnant

Did you exercise during your pregnancy?

What do you think of pregnant ladies in the gym?

**I am not a doctor or physician. Please consult your doctor before beginning any new exercise routine**

So last night I woke up in the middle of the night and my lower back was bothering me. When I got up this morning it still was a little irritated. I thought I would share this with you because I am not perfect, and just like some of you out there I have muscle imbalances that I know are causing the irritation in my back. The first time I experienced lower back pain was during labor with Ava. Besides hip surgery, this pain was hands down the worst. All you moms out there know the type of pain I am talking about.

This little back irritation is nothing compared to labor but rather then ignore it, I immediately did a stretch workout. The series of stretches I did was no more then 10-15 minutes. It was similar to the Ballet Stretch workout I did a couple of weeks ago. You can see some more stretches in the ballet post.

I find that the stretching I do with my classes just isn’t enough for how active I am, so I put in a little extra on my own time!

The reasons I think I had lower back pain:

1. Tight hip flexors

2. Picking up Ava with poor form. Bending at the waist instead of squating down to get her. (LAZYYYY)

3. Lifting heavier this week when I probably should’ve stayed at the weights I was currently lifting at.

4. Sleeping in odd positions. Last night I slept on my stomach but my arms and head were on my pillow, so my back was definitely arched

As a Personal Trainer, I know how to avoid lower back pain and what I should do to fix it! I’m not embarrassed that it happened to me but I am definitely aware that I need to make some changes!!

What has helped me to Ease my Lower Back Pain:

• Stretch
• Try not to sit for long periods of time
• Keep moving to avoid extra tightness
• Strengthen my hips, pelvic, and abdominal muscles.

After 10-15 minutes of stretching I felt like brand new

Do you ever have any back pain or tightness?

What are your favorite stretches? How often do you stretch?

Don’t get me wrong, I will indulge but I won’t be the one unbuttoning my pants or laying on the couch for 2 hours because I over ate.

I choose wisely. I love Turkey and gravy… and in case you don’t know me by now I am a POTATO lover.  So those items along with all the veggies will all be piled on my plate.

Don’t hate me when I tell you I don’t like PIE. People think I’m crazy but Thanksgiving desserts are not my thing. For as long as I can remember I never ate dessert on Thanksgiving. If someone made Chocolate chip cookies, I would eat one but usually there’s only pies:)

So on a healthy note, Last night I tried out a new veggie combo that would make a great side dish for Thanksgiving. Roasted butternut squash topped with Gorgonzola Cheese.

I took 1 pound of chopped butternut squash and drizzled it with oil & salt. Roasted in the oven for 30 minutes at 400 degrees and then topped it with 2 tbsp of gorgonzola cheese right after they came out of the oven. It was yummy!

Here are some Tips for Beating the Holiday Bulge:

Do you have any fitness tips? 

Have you ever injured yourself exercising? How did you overcome your injury?

Does your trainer or instructor correct your form or give you cues on proper technique?

I absolutely love this time of year, the weather is warm, I am outside more, and there are tons of BBQ’s and Parties to attend. 

Come Monday are you that person that regrets your weekend choices? Holidays of course are for celebrating but by making a few smarter choices you can keep your health & fitness goals on track!!

Tips for a HEALTHY & Happy 4th:

1. Avoid all the processed snacks. The chips & cookies may look good but they are not going to keep you full and they will most likely have you craving more sugary and carb rich foods.
2. Take a small plate… load up on as much of the fruits, veggies, tossed salad, & lean protein as you can. If you are still hungry go back for seconds but only choose one scoop of the things you REALLY want to indulge in. Better yet have the burger but throw it on a huge salad and skip the bun!!
3. Limit your alcohol. Avoid sugary drinks like Margaritas and Pina coladas; they are loaded with sugar and calories. IF you’re going to have a drink, have a beer or wine and make sure to mix in a glass of water to stay hydrated.
4. Skip Dessert. This will throw your calorie budget over the top! If there is fruit…dive in! If you really need it, take 1/2 of a brownie, or 1/2 of a piece of cake and then throw it out!
5. Get your workout in! Just because it is the 4th of July doesn’t mean you can’t get a quick workout in. Even if it is at home with some pushups, squats, & sit-ups. You will thank me later

These little TIPS will help you feel better in the long run! Happy 4th Of July

Do you have any Healthy Eating BBQ Tips to add to the list??