Archive for the ‘Pregnancy Fitness’ Category

Being a fitness trainer, over the past few decades I’ve seen quite a few new mothers join the gym in an effort to regain their figure after childbirth. God bless them for working at getting back in shape. But, my friends and I observed an all too common phenomena which could have made their recoveries so much easier had they avoided it. They were eating way too many calories from nutritionally void junk foods! We saw this scenario in the gym so often that we began to refer to this as a weight gain pregnancy.

Many of these mothers approached me for exercise and diet advice. From conversations I had with them, I realized that most were very aware of the additional nutrition needed during pregnancy for both themselves and their babies. And, most of them took precautions to eat nutritionally packed meals along with prenatal supplements. The culprit they seemed to have in common was the additional calories consumed in junk foods.

So the dilemma was in getting most, if not all, of their calories from highly nutritious low calorie foods. And, having the discipline to avoid the foods that have little or no nutritional value. Not only would they be able to avoid the dreaded weight gain pregnancy, but this is the healthy path for both mother and child.

Now, discipline often needs a friend, so here is what you are going to do. Purchase a book with a glycemic index and calorie count of foods, and check what you’re eating. Oh, and that’s before you put it in your mouth.

Count Your Calories

It’s generally accepted that you really only need an additional 300 calories a day during pregnancy, especially in the second and third trimester. You will be surprised at the difference in the caloric content between the right foods and the wrong foods. You can eat more of the right foods, not to mention their nutritional value. Again, refer to your book and don’t be a weight gain pregnancy. I must add here, that any artificially sweetened low or no calorie product is basically poisoned gas. Stay far away from it.

Avoid Refined Sugars

Keeping your blood sugar level is always important to good health. This is especially so during pregnancy. Refined sugars spike your levels, then drop them way down, effecting your energy and moods. It also creates a vicious cycle. You will be less likely to freak out and binge if you can keep your blood sugar level. Eat small meals throughout your day, refer to your book and don’t be a weight gain pregnancy.

Substitute Old Goodies With New Goodies

When you’re dying for that piece of candy, eat frozen grapes or dried fruits. Instead of spooning in that ice cream, mix some fresh berries and nuts into non-fat frozen yogurt. Stay the heck away from soda pops. Instead, mix 100% fruit juice with mineral water. Go from processed to natural. Make this a habit and you won’t be a weight gain pregnancy as they are known in the gym. Try it; it really can be satisfying and effective.

MAYDAY  

If you are about to commit homicide if you don’t get that box of brownies. And you really don’t care if you become a weight gain pregnancy at this point, set yourself aside one day out of the week to have a “cheat day.” Whether it’s Sunday or Tuesday, choose no more than one day a week to indulge yourself. Don’t go overboard, I’m not saying it’s OK to binge. Know that it will come again in just six more days. This can be a great way of helping you eat clean, or cleaner, for the rest of the week as well as keeping you sane.

Pregnancy can and will change your body, but there is so much you can do to regain or even improve your figure after childbirth. So, avoid a weight gain pregnancy, be strong now, and you will be so much closer to getting back into shape after you’re baby is born.

During pregnancy many women may experience pain in their chest or heartburn. This condition is more common during the first trimester of a woman’ s pregnancy. Preventing this conditions or curing them is very important in general and especially during pregnancy.

As the baby starts to grow during pregnancy, the pressure exercised on your internal organs increases. The food ans acid reflux from the stomach also increase and these are the main causes of a heartburn. Here are some of the most important steps that you can follow during pregnancy to relieve the symptoms of a heartburn, control the pain that you are having and maybe even prevent recurrence of these conditions:

- while pregnancy, do not limit yourself to three big meals; on the contrary, try to eat four five lighter meals so your body can digest the food and thus prevent heartburn;

- to prevent these conditions, even if you have cravings during pregnancy, try to stay away from foods that can cause a heartburn, such as: fried foods, fats, chocolate, citrus fruits or caffeine;

- the risk of acid reflux during pregnancy can also be reduced if you avoid eating just before you go to bed; if possible try to eat a couple of hours before you go to sleep so your body can digest the food;

- during pregnancy your body will go through a lot of changes and clothes that you bought just a few weeks back might not fit you anymore; in this case, give them away or throw them, but do not wear clothes that are tight especially during pregnancy; besides the fact that wearing them can cause heartburn or acid reflux, it can also damage the health of your baby;

- alcohol, smoking are very harmful for any person and especially for a woman during pregnancy; avoid them as much as possible;

- do not take any medication against a heartburn until you have asked your doctor; pregnancy is a very delicate time and every drug that you take can affect your baby;

Even if every pregnancy differs from a woman to another, these are some of the most important steps that you can follow to prevent or at least control your condition. When it comes to the causes of a heartburn or acid reflux, these too can be very different from a pregnant woman to another. Pregnancy is sometimes a difficult period and you must be very careful in the choices that you make.

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How about clicking pictures of stages of your pregnancy? Sounds wonderful! And it’s just not for making albums to cherish memories. It’s also to divert your attention from the nasty pregnancy symptoms. Whenever you feel nausea, grab your camera, call your hubby, and begin a photo shoot!

My Picture of Stages Of Pregnancy

This is what Catherine has to say about her pregnancy album – “It’s been a year since my baby was born. Yet, the memories of my pregnancy are fresh in my album picture of stages of pregnancy. Whenever I get the time, I take out the album from the closet and start flipping the pages. The first picture reminds me of that day when my doctor had confirmed my pregnancy. I broke the news to my hubby and he had gone crazy with happiness! He lifted me in my arms and this was when Sarah, my friend who was present at home at that moment, clicked a picture of us. This picture still sends me in raptures every time I see it!”

Look what Kate has to say about clicking picture of stages of pregnancy – “Clicking pictures has always been my hobby. So, when my hubby gifted me a digital camera on my birthday, I used my gift extensively during all the stages of my pregnancy! Guess what? I kept my pictures a secret, until I delivered my baby. And later, when I unveiled the album in front of my husband, he was dumbstruck with joy! We had a good time together seeing pictures of big belly; picture of my awkward face when I was suffering from morning sickness, picture of me trying to fit into clothes for which I was too big. It was fun!”

And here’s Angela. She is repenting for not having clicked any picture of stages of pregnancy. “It never struck me to click pictures! And now I am missing an album full of pregnancy memories. Well, I have learnt a lesson the hard way now! I will make it a point to click pictures during my next pregnancy!”

Flaunt Your Big Belly

There was a time when women used to hide themselves in oversized clothes to conceal their big bellies. Not any more! Today, it’s a trend to showoff that big belly for which you have worked so hard! And if you don’t want to, at least click a picture and include it in your album. Feel the delight that creeps into you when you see a picture of your pregnant days after many years. It’s an entirely different kind of joy that grips you. Would you want to miss this joy? Certainly not!

So, where’s your camera? Start clicking picture of stages of pregnancy. Stick them in colorful albums and keep them in a special place in your living room. You would want to share the joy and fun of your pregnancy days with your family and friends for many years to come.

If you have a little one (or ones) whizzing around your home…and you’re pregnant…exercising may feel like the last thing you want to tackle.

But if you’ve been down this road before you already know how important it is to exercise during your pregnancy. (Remember…ALWAYS check with your doctor before starting an exercise program.) The benefits of exercise to your health, your body and your state of mind are just too great to ignore.

What you may not have considered is what a fantastic opportunity you have to use this season in your life to develop a fitness habit with your entire family. It can be tough to jump on the treadmill or work out at the gym each day with a small child in tow, but it’s not so tough to…

– play tag in the yard.
– dance to music in the living room.
– carefully roll a ball around on the floor, gently stretching your muscles as you do.
– discover the joys of chasing after a bouncy ball outdoors.
– kick the leaves around in your yard.
– pretend to be birds flying all around.

All while including your other child or even your whole family.

Any of these activities can be aerobic if done consistently. Even better than that, these activities can cause hysterical laughter. Imagine that. Your family getting the idea that fitness is fun!

If you have older children, walking around the neighborhood or a track is a great way to stimulate conversation. Believe me, you’ll want those well-established relationships long before the teen years set in and now is the time to build them.

You get the idea here, don’t you? The name of the game is to MOVE…jump, wiggle, walk, dance, stretch and any other movement that is comfortable and safe for you while pregnant.

Beneficial exercise during pregnancy need not be tedious, boring or tiresome. In fact, exercise like that is destined to be stopped as soon as possible! If you’re sports minded, you can…

– swim together. Your pregnant body will feel lightweight in the water and there are many excellent “Mommy and Me” type swim classes that can be done with your older child.

– practice ball catching and throwing, or dribbling a basketball or soccer ball. You’ll need to go slower and so will your child, but it’s still great exercise plus wonderful fun.

– try badminton. Even a preschooler can practice (watch that racket!) and it’s very easy to connect with the birdie. You’ll find yourself moving a lot, even just to retrieve the birdie.

This is a win-win for everyone in your family. When you exercise during pregnancy, you not only benefit you and your unborn baby, but you can use this special time to get your family on a firm fitness path that can continue the rest of your lives together.

Encouraging your family in the ways of health and wellness is priceless. Put on those tennies and get started today!

During pregnancy, many women are unable to decide whether they should do pregnancy exercises or not. They are not sure whether they should exercise at all or exercise in moderation. They also want to know the benefits pregnancy exercises give to them and their unborn baby. In general, there are innumerable benefits of exercise during pregnancy. Exercise not only keep you fit but also affect the development of your baby. Apart from exercise, you can practice yoga and meditation. Before you start with exercise, it will be better if you consult your doctor to ignore any discomfort in the future.

Generally, all pregnancy women can do pregnancy exercises albeit with moderation. These pregnancy exercises help in many ways as you progress in your pregnancy week by week. However it is always advisable to consult your physician, before you start.

Pregnancy Exercises – Types And Benefits

Some of the pregnancy exercises that you can do are walking, swimming, and yoga. Although, there are other forms of exercises also which can be undertaken, you should not indulge in strenuous workouts. In general, pregnant women are advised to exercise 3-4 times a week.

There are various benefits of undertaking pregnancy exercises. First and foremost it reduces the labor time as well as speeds up the recovery time. It also helps in building up of stamina, which helps during childbirth.

Moreover, pregnancy exercises are good and helpful in shedding the extra flab, once the child is born. They also help to keep stress at bay and decrease the risk of a premature birth by at least 50%. In a nutshell we can say that exercising is good for pregnancy health.

Take Care!

While exercising, it is very important that you remain well hydrated. So take care and drink up plenty of fluids before exercising, take a well balanced diet, and avoid over-exertion. Also the moment you feel sick, stop exercising and take rest.

Pregnancy Back Pain And Exercise

More than 50% of the pregnant women suffer from pregnancy back pain. It is generally due to the physical and hormonal changes in the early stages of pregnancy. Sometimes, back pain might be an indication of some other major problem.

Exercising is the best remedy for pregnancy back pain. Walking, pelvic rocking, mini-crunches with bent knees are some good pregnancy exercises. Pregnancy back pain can also be avoided by frequently changing standing or sitting posture.

Finally along with pregnancy exercises, adequate rest and sleep are also essential and contribute to desirable pregnancy health.