This is seriously one of THE BEST articles on fitness & pregnancy. I love the meal plan!
As long as all is well, there are no complications, and your doctor gives you the go ahead…there is no reason to NOT continue working out as you have before. You will obviously have to modify a few things along the way.
You don’t have to “eat for two”–you only need an extra 300-400 calories per day.
You don’t have to “take it easy” (if the pregnancy is uncomplicated)–you can continue your fitness routine with modifications.
My goal is to be as healthy, strong & energetic throughout pregnancy as I can manage. It’s best for the baby, and will make pregnancy & childbirth easier for me!
As you can see, I have majorly slacked in posting on this blog! I am 9 weeks pregnant with my third child. This is my first pregnancy since I’ve become more dedicated to fitness 3 years ago. I have been homeschooling my oldest (Kindergarden!) and working my home-based business with ItWorks. Life has been busy!
I have learned a lot in the past few weeks about staying fit through pregnancy. This article on Bodybuilding.com is my favorite that I have come across so far. It is certainly worth a read for anyone trying to conceive or mamas who are expecting! For me personally, with the first trimester taking a toll on my energy levels, I have noticed that I need more rest days between workout days. Instead of one or two rest days per week, I am only working out every other day. I have lowered the intensity of my cardio a lot, and kept my strength training the same. Various kinds of push-ups, pull-ups and squats are my strength focus…I’m sticking with the basics to keep my muscle tone!
Diet and Pregnancy – I am obviously not restricting calories or trying to lean out at all. I am ordering my mochas as decaf… and of course making sure I take enough folic acid each day. There were two weeks where I had no appetite for anything remotely “heavy”…all I wanted was cold fruit, veggies and salad! Nothing else settled in my stomach very well. My appetite has since returned though, thank goodness! This Italian girl LOVES food! 😉 I am simply focusing on clean, whole foods (with the exception of mochas of course!) and I’m not paying attention to how many calories per day…just stopping when I am full!
Pilates and Pregnancy – Pilates is an AMAZING form of fitness during pregnancy! There are so many ways to modify each exercise and it is great for the core. I am going to keep my focus on various planks….especially after the 1st trimester is over, I am going to be very careful about avoiding any twisting-type core work, as I don’t want to exaggerate the separation of the rectus abdominis muscles!
Pole Fitness and Pregnancy – I have taken the advice of the lovely Veena at studioveena.com. For the first trimester, I am only doing tricks and inverts that I am 110% solid on, and not learning any new ones. Then for the second trimester, I will stop inverting all together. Third trimester–I’ll be keeping both feet on the floor at all times 😉 No more spinning or lifts until after baby arrives!
I have a blog devoted to this pregnancy, check it out — fitmamaofthree2013.wordpress.com
Well, that’s all for now…I hope to post more about my fitness journey throughout pregnancy 🙂
So it is the day before Christmas Eve…are you BUSY yet?! Yeah, I thought so! I dunno about you, but I am not going to have much time for working out, so here is my plan for the weekend:
- Today: 25 Burpees for every hour I am awake.
- Christmas Eve: 25 Jump Squats for every hour I am awake.
- Christmas Day: 25 Torso Twists for every hour I am awake (pictured/explained HERE).
Now, obviously I’m not gonna excuse myself from Christmas dinners with the family to bust out in a quick workout on the floor, haha. I do 50 in the following hour or something similar. This means if I am awake for 15 hours, I’ll get in 375 of each move in per day. 12 hours is 300, and so on… This is just something I thought of so I can get in SOMETHING while I’m on the go this weekend! Do something similar that works for YOU!
And MERRY CHRISTMAS!!!
I’m on day 18 of the Blogilates 90 day challenge meal plan. Cassey Ho at Blogilates designed the meal plan off of the Eat Clean Diet, specifically the Fitness Competitor “Cutting” diet plan, by Tosca Reno. I have learned a lot over the past 18 days, and I’m glad to say I’ve discovered a few new (to me) snacks that I will ALWAYS have from now on!
- FRUIT. Of course this is at the top of my list…These are easily apart of my desserts now, as well as my pre-workout morning snack! Sliced up apples are my favorite. Apples, bananas, blueberries, grapes, cantaloupe, kiwi…the list is long! I’ve discovered that over-ripe bananas actually make an amazing ice cream too! (Recipe HERE!)
- NUTS. Almonds, pistachios, walnuts, sunflower seeds, brazil nuts, cashews, hazelnuts….another long list here! Avoid nuts that are overly processed or are covered in salt. Being processed destroys a lot of the nutrients. Look at the list of ingredients on the package…if it says anything other than the actual nuts, move on! “Raw” or “natural” on the bag is usually a good place to start.
- VEGGIES. Raw celery, carrots, broccoli are great for on-the-go. My all-time-favorite is SWEET POTATOES!!! I slice them up, coat them in a little bit of coconut oil and BAKE the slices for 20 mins on 425°F. I will probably eat a sweet potato every day for the rest of my life since I discovered this slice-and-bake deliciousness. Seriously–go TRY it!!!
- YOGURT. Greek low- or non-fat yogurt is the best! My favorite brand is Chobani. They have smaller 6 oz cups with fruit on the bottom. Tons of protein! If you are avoiding sugar in any form, go for plain greek yogurt. I also love getting a big container of plain greek yogurt to use in place of sour cream….yummmmm!
- HUMMUS. Tons of protein, great for dipping veggies in!
- GRAINS. Anything made of WHOLE grains is great. Try making your own granola bars (Recipe Example!) Whole grain toast is another thing I like to snack on in the mornings. (HERE is my favorite brand of bread!) Try making your own oatmeal cookie snack, like THIS. Or tasty banana muffins made of whole grains! I really enjoy these high protein yogurt oatmeal pancakes.
- OTHER. Hard boiled eggs are very easy for on-the-go. Cottage cheese is great– I eat 1/2 cup at the end of the day. This is a great snack when you are building muscle. (If the texture weirds you out but you still wanna give it a go, sprinkle some sunflower seeds in it.)
I hope this post was helpful 🙂 What are YOUR favorite clean/healthy things to snack on?