In order to have a fit and healthy pregnancy you have to eat nothing but broccoli, chicken and beans and run 5 miles a day. KIDDING. It is not as hard as you think, read on for the 5 best tips to a fit and healthy pregnancy.
Common questions:
Is pregnancy easier if you are fit?
Can you get in shape during pregnancy?
What are fit pregnancy workouts?
What kind of exercises are safe during pregnancy?
How many calories do I eat during pregnancy?
If your hand is raised because you have been asking all these questions, while having a hard time finding real answers, keep reading because I’ll be sharing it all with you Momma. No more searching Dr. Google OK?
5 Tips that will help you be well on your way to a Fit and Healthy Pregnancy.
- Breathe
- Understand your Core4
- Learn how to control your IAP
- Learn to Belly Pump
- Fuel your Body
*Learn more about these in the FREE PREGNANCY WORKOUT PLAN for Each Trimester
5 TIPS EXPLAINED:
- Learn to breathe through your diaphragm. The majority of us breathe incorrectly through our chest which puts us in a constant state of fight or flight more. It is an added stress on the body, something we do not need. Re-activating your diaphragm will allow you to get your core4 functioning which is really important for core strength, pushing baby out & pelvic floor health.
- Understand your Core4; Once you master your diaphragm breathing you will better understand how it works with your transversus abdominus & your pelvic floor to keep a healthy, functioning core unit in place.
- Learn how to control your intra-abdominal pressure. This is the fun part of your pregnancy training. Once you can master steps 1 & 2 you can then learn how to manage your pressure. When you can manage your pressure than you can apply that to your daily functional movements as well as applying it to your fitness routine. This will allow you to eliminate diastasis or pelvic floor weakness.
- A core breathing belly pump is what keeps your core working in unison while strengthening your transverse & pelvic floor. This goes hand in hand with controlling your intra-abdominal pressure & applying your belly pump to your everyday functional movements.
- Understand your nutrition! Fuel your body so you can feel your best while giving baby the nutrients that it needs. You can download this free Guide: How to have a Safe & Fit Pregnancy with a Bonus Snack Guide.
Is Pregnancy Easier if You are Fit?
Well, the biggest variation of this question is the definition of FIT. Everyone is going to have a different interpretation of this, so real quick here is the definition of FIT:
“in good health, especially because of regular physical exercise.”
In terms of living in general, if you have a regular fitness plan, you can handle life a bit easier right? Therefore if you become pregnant, it does make things feel easier and you will have less complications if you have a regular routine of fitness activity. Being pregnant is no easy feat, so keeping your body functioning at its best is only going to make you feel your best.
As the saying goes, you would not sign up for a marathon without a training plan or at least finding one shortly thereafter. Pregnancy is just the same! You need a plan to prepare your body & mind for the journey as well as the journey into motherhood.
CAN YOU GET IN SHAPE DURING PREGNANCY?
You can! Don’t let pregnancy fool you into thinking that fitness isn’t worth it. You will reap benefits for you and baby if you continue with a low impact exercise routine.
- Your heart will stay healthy,
- You will increase stamina endurance for pregnancy
- Your baby will be healthier too!*
James Clapp Exercising through Your Pregnancy
What are fit pregnancy workouts?
Fit, Pregnancy workouts, are any form of exercise that feels good to you & is preparing your body for labor, birth & motherhood. Focusing on your
- breathing,
- core4 function,
- belly pumping and
- proper strength training will reap you the most benefits.
WHAT KIND OF EXERCISES ARE SAFE DURING PREGNANCY?
This is going to be different for everyone, as everyone comes into pregnancy with a differnt level of ‘skill’ or ‘fitness’.
- Ideally you want to understand exactly the changes your body goes through during pregnancy so you can be informed about the choices you make.
- Usually about 20 weeks is the best time to limit high impact, such as jumping, running, jogging due to increased weight on your pelvic floor.
- You want to avoid inversions, and any high impact sports such as skiing, horseback riding, extreme sports etc.
- Any move that puts too much pressure on your core & linea alba is usually a no for the time being, such as a plank, mountain climbers, deep, deep side twists, full on sit ups, pull ups, or heavy overhead presses
- Understanding how to control your intra-abdominal pressure is key in determining if a move is safe or unsafe *full breakdown in Guidebook*
How many calories do I eat during pregnancy?
Not exactly related to a fitness move, but our nutrition is equally important for health. The best way to determine your calorie count for pregnancy is to not count calories, focus on proper macro intake. Macronutrients are your proteins, carbs & fats. This may be most difficult to do during your first trimester, as well as your third trimester. Focus on whole foods, protien, and drinking so much water!
In Conclusion
Is Pregnancy Easier if you are Healthy & Fit? Ideally, staying active throughout your pregnancy will reap you more rewards than not. Understanding the 5 TIPS will give you the best “FIT” in Fit Pregnancy there is because it allows you to understand and be empowered in your body. That is the biggest Fit of all.
Cheering for you!
XO
Kaitlin
Leave a Reply