Pregnant women who remain healthy and fit during every trimester are more likely to have fewer complications during pregnancy, have quicker and less complicated births, and recover faster postpartum.
Yet, the body is going through massive changes with every week of pregnancy. Exercise that is too strenuous or complicated has the potential of doing more harm than good.
Exercises For Every Trimester
The first trimester marks a time when the body is getting adjusted to your new body. Nausea and fatigue are common. Take it easy to start with and build only when you feel like it.
The second trimester is often the most enjoyable for women as they are past most of the nausea and the fatigue has begun to fade.
The most growth is going to occur during the third trimester. Major changes in the body mean major changes to your workout routine.
Having a personal trainer who can work with you during each stage of pregnancy will keep you fit and healthy through delivery day. Amarillo personal trainer Ralph Roberts can help you every step of the way. Ralph has experience working with clients throughout every stage of their pregnancy. Contact Ralph today to schedule a personal training session.
Pregnancy is a beautiful time in a woman’s life, but it’s also a time when women must be acutely aware of dangers. When you’re carrying a baby, something as simple as getting too hot during a workout can have serious implications. For that reason, we’ve compiled a list of ways you can beat the heat and remain active during the summer months of your pregnancy.
The Dangers of Getting Overheated
Before we dive into how to stay cool, it’s important to discuss the reasons for paying attention to this issue. Becoming overheated during pregnancy, also referred to as hyperthermia, can lead to several dangerous problems, including:
It’s easy to become overheated when you’re pregnant during the summer months, especially in the Texas Panhandle! But the good news is there are ways to stay safe while still enjoying the season and remaining active. You simply need to be smart about your activities and follow the tips below.
Most people don’t think of personal training as a beneficial tool for pregnant women, but it can help a great deal when it comes to keeping expectant mothers safe during exercise. Get in touch with us today to learn how personal trainer Ralph Roberts can help you safely stay active during pregnancy.
Staying fit is a lifelong journey. It's not just about losing weight; it's about feeling energetic and strong, staying healthy and creating balance in your life. Exercise can benefit you at all stages in your life, from childhood to your later years, and at every point in between. This includes pregnancy and postpartum.
Working out with a partner has multiple benefits. A partner can help encourage and inspire you. Exercising with others increases motivation and accountability, and it's also safer. This is especially true if you're expecting. In your last trimester, you may be more likely to lose balance, so having someone there is always a good idea.
How Can Working Out With A Friend Benefit Me?
If you want to get fit and stay motivated, group personal training is a wonderful idea. It offers a social setting with lots of personal attention. Here are some ideas for workout moves perfect for exercising with a partner:
A strong core helps prevent back pain and injuries, and improves posture. There are a number of ways you can modify the plank exercise to make it easier or more challenging.
This ballet-inspired move helps strengthen the legs and firm the glutes. It's important to use a sturdy chair (or partner!) for balance. Keeping your back straight, plant your feet firmly and wide apart, then lower yourself as though doing a squat. Raise back up and repeat.
3. One-Armed Rows
Again, with the help of a chair, bend yourself at the waist, supporting yourself with your left arm and knee on the chair. With your back parallel to the floor, pull your right arm back to a 90 degree angle, hold and return to the starting position. Use a 5 - 8 pound dumbbell for this exercise.
4. Bicep Curls
These can be done sitting in a chair or standing. All you need are a set of weights. You can start with 3-5 pound weights and work your way up.
5. Side-Lying Leg Lifts
You can use a pillow to give you added cushion and support. These leg lifts help tighten and tone your inner thighs, and strengthen your core.
There are many other exercises you can do in a group personal training setting or with a partner. Regardless of your current level of fitness, you can start right now.
If you are looking for direction and motivation, consider a personal trainer. Ralph Roberts works with people just like you to help them achieve their fitness goals. Contact Ralph today for a free personal training session or to learn more about group training classes.
Tone up your arms together with Ralph Roberts' FREE 30-Day Arm Arm Challenge!
Generations of women were told to avoid any type of exercise while pregnant. This was based on the idea that even moderate exercise could pose potential harm to both the baby and the mother. Fortunately, decades of research have taught us otherwise.
The only condition that a pregnant woman needs to be careful with what types of exercises she undertakes is how strenuous her exercise routine is.
The first step is to talk with your doctor about what your current workout includes and what steps you should take to modify it. Most doctors know the importance of fitness for a healthy pregnancy and are glad to work with patients.
Exercises To Avoid While Pregnant
Your body is going to go through steady changes over a 9-10 month period. You need to get in tune with your body and the changes it is going through. What you can do in your first trimester is not going to be what you are capable of in the last.
Reduce the intensity of your exercises. Your body is going to go through major changes as you move from one trimester to another. Be prepared to reduce your intensity as needed.
Cut back on, then eliminate, jumps and twists in your routine. As your body changes to accommodate your growing uterus, you are going to experience weight gain and a shift in your center of gravity. Add in twists and jumps with these changes and you have a recipe for disaster.
Find low-impact exercise options for the third trimester. Walking and swimming are both good options. Being prepared before you reach this point will make the transition easier.
And always, always listen to your doctor. If your doctor tells you to stop doing a particular exercise, stop.
Amarillo personal trainer Ralph Roberts who knows how to modify exercises for pregnant women. Contact him today to schedule a free personal training session.
Pregnancy is an amazing and mysterious period in one’s life. From the second you find out you are pregnant your life is irrevocably changed.
While the miracle of birth is one thing, the process of being pregnant isn’t always pretty, and there are some issues that all women face during their pregnancies. One of the most common concerns that newly pregnant women have is just how much weight they should, ideally, gain during their entire pregnancy.
Pregnancy Weight Gain
Wouldn’t it be nice if we could go through the process of pregnancy without gaining a single pound? It sounds like an ideal situation, but that simply isn’t to be.
Pregnancy weight gain actually serves an important purpose. According to doctors and experts, between 6 and 8 lbs. of your total weight gain will be your actual baby, although that number varies. The rest of the weight you gain is likely in the form of fat, which is used to prepare the body for breastfeeding. The placenta, enlarged uterus and amniotic fluid will add additional pounds on the scale, as well, and your breast can gain up to two pounds of weight. All of this is important to the health and well being of your growing child.
How Much Weight Should I Gain?
There is no perfect number for weight gain during pregnancy. Instead there is a wide range that doctors will consider acceptable, and much of it hinges on your weight prior to your pregnancy. For example, a woman who is underweight when she gets pregnant will be expected to gain more weight during the course of her pregnancy than a woman who was overweight when she became pregnant. This discrepancy is for the purpose of fat stores for breastfeeding.
Underweight women are expected to gain between 28 and 40 pounds, depending on their starting weight. Woman who have an average body mass index should gain between 25 and 35 pounds over the course of their pregnancy. Women who are considered overweight or obese prior to becoming pregnant should look to gain between 15 and 25 pounds over the course of nine months.
The pregnancy process is a magical time, but it isn’t a time to gain weight with abandon. Heavy weight gain can be bad for both you and your growing baby. Doctors also suggest soon-to-be moms should stay fit and active during their pregnancy, and eat healthy foods.
Once you’ve had your bundle of joy, and are ready to kick your fitness back into high gear, contact Ralph Roberts, an Amarillo personal trainer who can keep your healthy, happy and fit as you navigate new motherhood.
Expectant mothers, especially first-timers, have plenty of questions about what to eat and how to ensure their baby remains healthy.
You’ve heard of all the foods you shouldn’t eat, such as sushi, luncheon meat and soft cheeses, but what about the foods you should be consuming.
If you have the same concern during your pregnancy, check out these seven foods that are approved for your growing belly.
7 Foods To Keep You And Your Baby Healthy
This delicious green fruit is full of healthy fats you and your baby need. Avocados also pack a punch in the calcium, B6 and potassium departments, too. These nutrients are essential to your well being, as well as the growth of your unborn child.
Beans and Lentils
There is a reason that beans and lentils are a staple in the diets of vegetarians. Legumes are a great source of protein without a lot of added fat. For pregnant women, they also offer plenty of folic acid, which reduces the risk of birth defects.
Pregnancy can do a number on your energy stores and digestive tract. It can also make you super hungry. To avoid cravings and to keep your energy up while you are pregnant, experts suggest loading up on oatmeal in the morning. The fiber will also help you avoid constipation — a common pregnancy symptom.
Healthy bone growth is imperative to your baby’s overall health, and calcium is one way to ensure that. Doctors suggest women who are expecting to up their calcium intake, and yogurt has plenty of it. Yogurt is another easy, morning food that can be eaten while in a rush. Plus, it’ll keep you full through your entire morning commute.
For expectant mothers, omega-3 fatty acids should be eaten regularly. Fish is an excellent source of that. Omega-3 fatty acids are vital nutrients for your baby’s brain development. Doctors suggest only eating low-mercury fish and to avoid uncooked fish at all costs.
A hardy fruit with plenty of potassium, bananas are a dream for a pregnant woman with an upset stomach. Not only are they easy to digest, but they are easy to get down if you are in a hurry. You can throw them in smoothies, too, for a quick on-the-go meal.
There isn’t just one you should be eating, because they are all good for you and your baby. Kale, cabbage and spinach are chock full of iron, magnesium and beta-carotene. Your baby requires these for healthy bone and eye development, so feel free to stock up on leafy green vegetables.
If you are pregnant, but wish to continue working out, Ralph Roberts can help you work out safely. If you have already welcomed your beautiful bundle, he can help you kick that baby weight to the curb. Contact Ralph Roberts today for a free personal training session.
Too busy with your newborn to get to the gym? Download Ralph Roberts' FREE 2 Weeks of At-Home Workouts eBook.
Pregnancy is an amazing time, full of excitement and anticipation. As a Mom-to-be, you have the very important job of caring for the little being growing inside of you. You also have the job of taking care of yourself! This means getting lots of rest, eating right and getting adequate exercise.
Can I work out during my pregnancy?
There are a lot of myths out there surrounding exercise and pregnancy. With some exceptions, exercise is perfectly fine during pregnancy; in fact, it is recommended. If you are already active, you may be worried that your pregnancy will limit your activities.
For the most part, this is not the case. If you are not currently active, you may be concerned about starting any kind of exercise. While this may not be the time to start training for a marathon, you can certainly engage in a healthy level of activity to help you stay fit during pregnancy.
Most women are concerned about weight gain, as well as other physical discomforts associated with pregnancy. Exercise can help alleviate and prevent many of the discomforts of pregnancy. Although weight gain is normal and important during pregnancy, excessive weight gain can create problems. Increased back and leg pain, swelling and other problems can arise.
Should I talk to my doctor before working out?
It is very important that you communicate with your doctor during this time. Although physical activity is generally safe and recommended during pregnancy, there are exceptions. If your pregnancy is considered high-risk, your doctor may advise you to limit your activity. Always consult your doctor before beginning any kind of exercise program, and find out if there are any activities you should not be engaging in.
What kinds of exercises are good during pregnancy?
Walking, swimming, low-impact cardio and light weights are all good ways to keep yourself healthy and fit. If you already have an established workout routine, get the green light to continue with your program from your doctor. As the pregnancy progresses, you may need to modify your routine.
If you are new to fitness, you may be hesitant to start exercising. Again, check with your doctor first. You aren't going to want to start a strenuous, high-intensity workout right now, but you can certainly exercise. Light weights to strengthen and tone your upper body, walking and stretching are all good ways to stay in shape.
Some things to look out for:
As your pregnancy progresses, you may need to modify your activities. Your growing baby bump can make even the most coordinated women lose their balance. Fatigue and dizziness can also be a problem. It is important to really listen to your body. Now is not a good time to push yourself. If you become tired, dizzy or short of breath, you need to stop.
Don't work out alone. Grab your partner or a friend. Work out with a personal trainer. If it isn't already obvious that you are pregnant, of course, let your trainer know.
Who can help me train during my pregnancy?
It is absolutely possible to maintain your fitness during pregnancy. Not only will doing so make for a more comfortable and healthy pregnancy, but it will also make it easier to return to your pre-pregnancy weight. If you want to exercise during pregnancy, speak with personal trainer Ralph Roberts. He has experience working with clients who are pregnant, and can customize a workout routine based on your health, pregnancy and other needs. After you've had your baby, Ralph can help you lose that baby weight and get back in shape, too. Contact Ralph today to learn more about working out while pregnant.
photo courtesy of Melissa Wright
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