…this is not a post about which breast pump is best for you. Don’t worry, we aren’t going there… yet.
I’ve had many people ask me about my pregnancy workouts & how I’m keeping off the extra pounds so I figured I’d put some answers in a post.
For starters, I have to put it out there that I’m amongst the rare few women who have basically zero pregnancy problems. I’m 31 weeks pregnant & have gained 9 pounds with a perfect, measuring to size baby. I was extremely tired in my first trimester but other than that, I haven’t been sick once. I don’t have cravings. Nothing food-wise turns me off or repulses me. I’m literally eating what I’ve always eaten, if anything, I’m eating even cleaner & more organic than ever before. (I did crave freshly squeezed organic orange juice in the beginning for about a month & I still crave Tootsie Pops but that is not new for this pregnancy. This has been a life long struggle.)
I have NEVER used the excuse that I’m “eating for two.” Did you know the average pregnant woman is only supposed to eat 300 more calories a day than they did before they got pregnant? That’s basically an apple with a bit of peanut butter. This does not calculate to you being able to eat a cheesecake “because you’re pregnant.” Remember: The food you give yourself is the food you’re feeding to your baby so choose wisely.
Also, I am pregnant, not handicapped. Yea, I’m not climbing on ladders or doing things that could potentially hurt my child but I’m also perfectly capable of doing *most* things myself & not using my pregnancy as a crutch to be lazy so someone else will do it for me. (This will probably change in my 9th month when I can’t shave my own legs but we’ll cross that bridge…)
So with all of that said, I am still, at least 5 days a week, in the gym. I may not be lifting the heavier weights I used to lift or running the miles I used to run, but I am still in there, staying active, & most importantly, listening to my body. If baby tightens up or I’m feeling beat, I head home. No sense in hurting either one of us just to get in that extra set.
Getting a minimum of 30 minutes of exercise in a day makes the rest of my 23.5 hours much happier. I always say, no matter how busy we ALL are, you can & should find 30 small minutes to do something for YOU. To my people who claim “they just don’t have time”: did you know that according to a study by Informate Mobile Intelligence, the average American spends 4.7 HOURS a day on their phone, much of which is on social media. Yikes. Now, it’s no secret that I love me some social media but for the love of God, people, make yourself a priority. Put the fork & phone down & pick up a gym membership. It’s honestly that simple. GO TO THE GYM… or at least for a walk.
|| GETTING STARTED/CARDIO ||
I used to to start out my workouts with high intensity training where I would walk on the treadmill for a certain amount of time & then run at high speeds for a minute, walk, run for a minute… for about 30 minutes. Not anymore.
I start out walking at 3.5mph on a 4% incline. Every 10 calories, I move up a percentage until I get to 8%. Then I work backwards until I get back down to 4%. I never raise my speed as I am not personally comfortable running with baby (some people are & that’s okay too! If you were a runner before you got knocked up, you should be able to run now. If you weren’t a runner, don’t start now, sister! Consult your doctor on what’s best for you.)
For my weight & age, I have this perfectly calculated to burn 110 calories in exactly one mile (the last 10 calories I am at a 0% grade & slow my walk down to 3mph for a cool down.)
One mile minimum a day, sometimes I repeat this step once or even twice. Three miles is my max as I don’t want to burn too many calories as baby needs them! (Again, the healthy ones.)
|| LIFTING ||
You guys have no idea how freaking funny it is to throw a 30lb barbell over your head, do a squat set & watch the guys at the gym just squirm. They literally think the baby is going to fall right outta my cooty coo while I’m deep in my press, it’s effing hilarious. I love legs days mostly because of this.
I’ve always worked on legs, booty, triceps, biceps, shoulders, calves, & abs. Well, after your first trimester, abs exercises are outta the question so that cuts gym time down a bit. I choose 2 body parts & work on them that day. The next day, I choose two more & so on and so forth. I am partial to working on legs but choose what you need to work on most & go with it. Light weights are best for momma’s to be. Remember, anything is better than nothing & baby’s safety comes first.
|| COOL DOWN ||
Always take 5 minutes to decompress from your workout with a nice stretch so you aren’t too tight the next day. Come down off your workout high & congratulate yourself for getting a workout in. Drink PLENTY of water as preggies can easily get dehydrated. Refuel with an apple & a healthy yogurt (I recommend Siggi’s Vanilla as it’s not “fat free” or full of aspartame & complete chemical shit, rather lots of healthy protein & clean ingredients.)
If you really just don’t have time to get to the gym or if your day was jammed & by the time you have some down time, it’s dark out & you’re not comfortable working out at night, have some gym tools on hand at the house so you can do it yourself: a yoga mat, a 10-15lb kettle bell, resistance bands, or a variety of these things; all of which can be found for super cheap at TJ Maxx, Marshalls, any sporting goods store, or even free-weights from a thrift store.
I am no personal trainer or physician so do what I did when I first found out I was pregnant: Talk to your doctor & if you get the go-ahead to workout, YouTube “prenatal workout” videos. It’s a really good place to start.
Best of luck momma’s & momma’s to be! You’re stronger than you know & sometimes, it just takes proving that to yourself & no one else. You got this 😉
Everything’s better when you look on the bright side.