Exercise During Pregnancy and a Lower Body Pregnancy Workout

Exercise During Pregnancy and a Lower Body Pregnancy Workout

As most of you know I’ve continued to workout throughout my pregnancy as often as I can.  My first trimester it was a little rough since I felt like vomiting all day long (and most days I did).  However, I would still try to squeeze in some form of physical activity when I felt up for it.  My second trimester I felt much better and was excited to get back into a more normal exercise routine.  However, around 18 weeks I was told I had placenta previa and had to cut back on my exercise to avoid any chance of bleeding or complications.   I still continued to stay active and modified my workouts as needed.  Now in my third trimester, with my placenta previa cleared up, I’m enjoying being able to jog and do a little more with my fitness.  Although I’ll admit it’s getting harder as I continue to get larger.

Regardless of what trimester I was in, I’ve continued to focus on a few specifics to benefit me during and after pregnancy.

Stretching – While I haven’t been great about incorporating yoga every week, I have tried to make sure to do some form of daily stretching.  This is something that surprisingly has gotten a lot harder in the past few weeks.  The belly is in the way and it’s almost a workout to try to bend over or reach for my toes!  Ha!

Arms – Not only do I want to keep my arms strong so I’m not wearing long sleeves all summer long.  Keeping your arm strength up during pregnancy will help you once the baby arrives.  If you’ve had a baby, you know how tired and sore your arms can get from holding your little bundle of joy all day long.  So maintaining good arms strength should be top on your list during pregnancy and I’ve definitely tried to keep it up there on mine!

Pelvic floor – Most women know they are supposed to keep their pelvic floor but most women also don’t really do this.  I’m one of them!  I’ve definitely been trying to focus more on pelvic floor exercises through this pregnancy since this is my second child and I want to be able to jump rope or do jumping jacks again at some point 😉  Actually, with my pelvic floor work through this pregnancy, I’ve still been able to do some jumping without any leaking which is always a plus!  Best pelvic floor exercise is kegals!

Core – Even though many pregnant women think they shouldn’t exercise their core during pregnancy, it’s actually essential to keep your core strong while carrying a baby!  Doing so can help your sense of control during delivery and alleviate pressure on your back from your baby during pregnancy. It also helps to support proper posture during pregnancy and helps you recover quickly after delivery.  Even though I’ve received some criticism for doing things like planks or other core exercises as some people think they are linked to diastis recti, I’ve continued to go ahead with these exercises as many resources encourage doing so for the above mentioned reasons.

Cardio – Cardio is great during pregnancy if you’ve already been including it before you were pregnant and it’s done at a safe level.  Including it can help to relieve aches and pains, keep your weight under control, and decrease your chance of varicose veins.  This one has been a little trickier since there was a large time span I couldn’t do a ton of running or more cardio forms of exercise when I had placenta previa.  During this time I focused more on rowing, walking, bike riding and modifying certain cardio moves (jumping jacks, burpees, mt. climbers etc) to still get my heart pumping safely.  Once my placenta previa cleared I jumped back on the treadmill and started jogging a little more.  Now I run about 2-3 miles a few times a week and really enjoy it.  I might be slow, but it feels good to get in a little cardio in the form of short jogs.

Legs – This has been a big one for me throughout this pregnancy.  Strengthening your legs during pregnancy has many benefits.  Lower body strength exercises help to strengthen the pelvic floor, keep your glutes strong to decrease back pain, keep blood flow pumping through your legs decreasing your chance of varicose veins and prepares you for labor.  You definitely need strong legs for pushing!  So I’ve been focusing a lot on keeping up with my leg exercises durning the past 7 months.  Here’s a great lower body workout I did last week that left me just the right amount of sore 🙂  If there is such a thing!

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I added in a 400 meter jog in between each set and completed 4 rounds using 15 lb dumbbells.

 

Of course if you’re pregnant (or new to exercise) you should always check with your doctor before starting anything new.

If you are exercising while pregnant, it’s extremely important to make sure you,

  1. Check with your doctor
  2.  Warm up before starting
  3. Take breaks during your workout
  4. Stay hydrated
  5. Make sure to not overheat, exercise in a cool room or with a fan nearby
  6. STOP if you feel dizzy, light headed, any pain, or overheated
  7. Cool down post workout

Most importantly, know that everyone is different.  I’ve kept up my exercise routine throughout my pregnancy doing certain things some non-pregnant women don’t do because I was exercising a lot before I got pregnant.  So know that what someone else is able to do during pregnancy, you might not be able to do.  LISTEN to YOUR BODY!  The most important thing is growing a healthy baby 🙂

 

Exercise During my Second Trimester

Exercise During my Second Trimester

Hi guys!

I’ve gotten quite a few inquiries as to what my exercise routine looks like now that I’m pregnant.  To be honest, the first trimester I didn’t have much of a routine.  I worked out when I felt okay which wasn’t all too often.  Even then it was more mild exercises like yoga, plyo, pilates, or modified Burn-I.T. (formally Afterburn) workouts.  Once I got past 14 weeks or so, I started to feel so much better and had a ton more energy.  Exercise became my friend again but of course with a few modifications.

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Finding Comfort for your workout with Asics Gel-Fit Sana Shoes!

Finding Comfort for your workout with Asics Gel-Fit Sana Shoes!

It’s no secret I love working out.  From yoga to kickboxing to Barre to running I like it all!

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Lorna Jane Roseville Galleria Opening

Lorna Jane Roseville Galleria Opening

You may remember awhile back I got the chance through my Sweat Pink Ambassadorship to try out some Lorna Jane apparel.

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I still love my chosen pieces and wear them often.  I’ve shopped online a few times but haven’t purchased anything because I like to try things on in person.  So when I hear there was a store opening up right here in my neighborhood I was so excited!

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“What do you do in Crossfit Class?”

“What do you do in Crossfit Class?”

Since beginning Crossfit I’ve gotten a lot of questions from friends, family and readers.  Many of those questions are ones I had before I started, so I thought it might be helpful if I answered them for you.

Keep in mind that all Crossfit boxes are not universal so what I discuss on here being done in mine might be completely different from another.

QUESTION – “What’s a Crossfit Box?

A Crossfit box is actually the gym itself.  Boxes are popping up all over the place these days but they typically have a warehouse feel and are filled with all things needed for a Crossfit workout. 

QUESTION – “I often see people posting WODS that are only 10 minutes long.  Is that how long the entire class is?” 

This is definitely a misconception I had way back when Crossfit started getting popular.  I remember reading blogs where they shared their Workout of the day (WOD) and thinking, “Really?  That’s it?”  Nope!  Most crossfit classes are an hour long.  As I said not every box is the same but here’s an example of what an hour would look like at Destiny Crossfit where I go.

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Warm – up starts right on the dot.  No late arrivals allowed!  Crossfitters line up in lanes and complete several warm up exercises including cross arm skip, knee to chest, high foot lunge, lateral lunge, walking mechanics, fast karaoke and slow karaoke.

Then it’s some form of running mechanics such as Rip N Out, Push up starts, 2 point starts, or falling starts.

Followed by something like stick jumps, bear crawls, ring series, or ladders.

There’s usually something to get your heart rate up such as tabata box jumps, heavy jump ropes, wall balls, Burpee tuck jumps or maybe double unders.

Just before the WOD is always technical work – push press, snatch, back squats, cleans, front squat, dead liftthrusters or some other technical move.

Next comes the WOD or Workout of the day.  WODs ufually range in time from 5-20 minutes.  It might be a AMRAP – As Many Rounds As Possible WOD or an EMOM – Every Minute On the Minute.  Maybe it’s a For Time workout where you do the WOD as fast as possible or maybe even a partner WOD where you do one exercise while your partner does another then switch.

after the WOD we complete a stabilization which might be toes to bar, kettlebell twists, pistols, ring dips, or some other form of stabilization.

QUESTION – “Don’t you miss your cardio?” 

There is actually quite a bit of cardio involved in Crossfit.  The other day we did a wod that included 30 bodyweight squats (squating  your body weight), 1 mile run then 30 burpees over the bar.  Definitely some cardio in there!  I tend to favor the cardio based WOD’s more than the heavy lifting because of my cardio background.  I think a common misconception with Crossfit is that it’s all heavy lifting.  Not so!  Yes there is a good amount of lifting but also a good amount of cardio.  I still do a few days outside of crossfit of spinning or sprinting but I only crossfit 2-3 days a week.  If I were doing more I might not add as much extra cardio.

QUESTION – “I’m out of shape how can I possibly start Crossfit?” 

You have to start somewhere right?  Crossfit is a great place to start because it teaches you the basic fundamental movements to give you a strong base.    There are many different levels of individuals in Crossfit and even some of those who have been there for years are still scaling back the workouts.  You can also search for a gym that offers Crossfit Light classes like the one I workout at, Destiny Crossfit, just started offering.  A scaled back workout and a little more one on one time spent with beginners, it’s perfect for anyone wanting to see what Crossfit is about without jumping in full board.  

QUESTION – “Won’t I get bulky?”  

I’m not going to lie, this is something I still worry about.  Everybody is different so this is a tricky one.  Yes, some women might get a little bulky.  However, it takes A LOT of heavy lifting to get really big.  It also depends on your diet and what your goals are.  I have noticed that my thighs have gotten bigger.  However, I’ve also had to cut back on my extra cardio and up my calories/fat to gain weight for fertility so this had definitely played a roll in that increase.  It’s important to take into account  your body type and your goals.  If you don’t want to gain a ton of muscle, then you don’t have to lift as heavy as some others might be.  It’s all up to you 🙂   AND there is no way (unless you are taking crazy supplements and trying your hardest) that you will look anything like the woman pictured above!

I’m still learning the ropes of Crossfit and am not sure I’ll ever be pro but am enjoying the challenges.

QUESTIONS
What questions do you have about Crossfit?
Have you entered my Mamma Chia giveaway yet?

Readers Requests – A Recipe and a Workout!

Readers Requests – A Recipe and a Workout!

A few weeks back when I celebrated my 2 year blogging anniversary I asked you all what you’d like to see more of on My Healthy Happy Home.  I enjoyed reading all your responses and was happy to see it was pretty balanced between recipes, workouts, and family posts.  I love posting about all those things so I’m excited to keep doing so to make you all happy 🙂  It’s a little difficult for me to post many recipes at this time.  Hotel living doesn’t really work all that good for creating and photographing food.  Also, my computer plug/USB drive stopped working so I’m unable to transfer my DSLR photos to my computer.  I so need a new laptop!  I did however get a chance the other day to whip up a yummy recipe that was easy to prepare in the hotel and the perfect treat to satisfy the sweet tooth monster.  I’ve been indulging in way too many treats lately so needed something that I could snack on after meals without feeling guilty.

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30 minute Treadmill Workout, Gummies and Giveaway Winners!

30 minute Treadmill Workout, Gummies and Giveaway Winners!

Good morning! I’m just popping in real quick today with some Tuesday inspiration, giveaway winners, a treadmill workout and yummy review!

First, a little inspiration.

Get your Skinny on Today!!! Order yours here---> www.SkinnyWithShi... Looking for Weight loss support? Great Recipes and Much More? Join us on Facebook --->www.facebook.com/groups/LookinFitNFeelinFabulous/

Just because it’s always nice to start the day with a happy thought 🙂

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Empower Workout

Empower Workout

You may remember awhile back I wrote about a kettlebell I was using from a company called Empower Fitness.  Well,  a few months ago I was sent a few pieces of exercise equipment to test out.  I love adding new things to our little home gym so I was excited with the chance to try something new 🙂

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Five Facts for Friday!

Five Facts for Friday!

Happy Friday friends!

1. It’s still August.  I feel like this month is dragging on.  Maybe because we’ve pretty much been home every weekend, house hunting.  Or maybe because I’m anxious for fall to arrive.  Either way I’m ready for this ridiculously hot month of August to move on and a much cooler September to come along.  Plus I’m beyond excited about all things fall.  Pumpkins, warm apple pie scents, leaves, comfort foods, chunky sweaters with leggings and boots.  Can’t wait!

Autumn quote about my favorite season.

(source) 

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Fitness Friday – What drives your fitness?

Fitness Friday – What drives your fitness?

Happy Fitness Friday all!

Let’s get right into it shall we?

Saturday – Boot Camp Class

Sunday – Rest

Monday – Spin Class in Fort Bragg

Tuesday – Rest

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