Good evening everyone! Hope everyones weekend is off to a great start. Today, I enjoyed a much needed and relaxing day with my boys. After the worlds most stressful week (no fun to pull 10 hour days at work, on your feet, when your 33 weeks pregnant) and a family health scare, I feel exhausted. It was a gorgeous day in Florida. Not a cloud in sight and the temperature was just right for frolicking in the park. We have a wonderful park just up the road with walking trails, playground, and large field areas with shady trees and picnic tables perfect for a day of activity and a picnic lunch. For my local Gainesville crowd, check out Kanapaha Park. This is becoming hands down one of our favorite spots. It's convenient to home and has something for everyone. You can easily rack up a mile on the jogging trail and more if you continue for several laps. The park is also very fitness focused and you'll see several stations with signage and playground type equipment, such as metal parallel bars, recommending different resistance training exercises, cardio intervals, and stretches. We packed up the baby and headed over for a walk and some lunch.
Walking is becoming HARD. It's so weird. I can handle other types of workouts but walking is killing me. It is putting so much pressure on my pelvic floor and aggravates my symphysis pubis pain. Plus it throws me into some awful Braxton Hicks contractions. We only made it a mile at a snails pace today before I needed to call it quits. There is a 2 mile walk we like to do around our neighborhood and I'm having to shave off a half to a full mile. I took Connor out for a stroll after one of my shorter days at work this week and needed to call Andrew halfway into it...I was so out of breath and uncomfortable that I was starting to get nervous I wasn't going to make it home! And I wasn't exactly power walking...not even close. I'm trying to be understanding and patient with my body but it's super frustrating to feel like I can't even WALK. I'm really having to slow down this trimester and keep gently reminding myself these last few weeks are about remaining gently mobile and healthy and not trying to smash any fitness goals. Take your own advice Catie! I just love to move and be active and push myself to achieve fitness goals so it's incredibly hard for me to slow it down. I spent some time reframing my mindset today. I'm still going to try to do some light activity most days. If that's only 15 minutes, so be it. I'm going to shorten my walks and focus more on some gentle prenatal yoga and stretching. Thankfully, many of the prenatal fitness DVDs I've been trying and reviewing are gentle and don't seem to aggravate my discomfort like walking does...so weird!
As for lunch, we packed up some PB sandwiches on whole grain bread and brought along lots of water and fruit. Connor enjoyed his sandwich with a side of raisins and a cheese stick. I love packing lunch for work and play. I'd so much rather bring something healthy from home than have to grab a fast fix on the fly when you're starving and more apt to make poor choices.
So tell me... what are some favs in your picnic basket? Do you have any family weekend rituals that revolve around outdoor or fitness related activities?
I promise this blog is not intended to be a diary of all things prenatal fitness related. Obviously, since that is my reality right now, it's forefront in my mind and the topics flow naturally. Plus, I know lots of Momma's and Momma's-To-Be who might benefit from my knowledge and experience. Either way, I'd love for you to keep checking in as I intend to address all aspects of fitness and wellness. In the coming months, I have some exciting ideas to share here, experiences for which I'd like to take you along for the ride, and much more! But for now, lemme bitch about my cankles...
Holy. Moly. With my pregnancy with Connor, and now with Declan, I've been largely spared from the edema. However, I know many women who have suffered with the swell. Unfortunately, this is largely something you probably can't control. As pregnancy progresses, changes in blood chemistry will cause fluid to shift to your tissue. Not to mention the pressure your uterus puts on your pelvic veins and vena cava pooling all of your blood below your knees, resulting in marshmallow extremities. Pregnancy is so. sexy. The big barometer tends to be the day when you have to stop wearing your wedding rings. I'm eternally thankful that I've been spared having to banish my bling to my jewelry box...but my ankles! Awful. I'm on my feet all day running around a hospital as a speech therapist and it's doing me no favors in the lower extremities. By 4:30 my legs are feeling tight, swollen and look awful. If this is your plight, the tips you can find online have helped me. Here are my favorites:
- While you should avoid standing for long periods of time, physical activity is good and keeps the blood flowing. I've been walking and doing workouts like barre, yoga, and resistance training with prenatal modifications.
- Avoid extra salt.
- Drink LOTS of water...side effect of having to pee more than I already do sucks but it's good for you!
- Nightly leg and ankle massages with my Mamma Mio Lucky Legs Gel...thanks to my amazing husband who would probably feed me grapes too if I let him. My elephant ankles are eternally thankful for the pampering.
- Some people swear by compression hose or socks. I haven't gotten on board with this yet. While I'm sure it will help...and while it's technically winter here in Florida...those just sound so hot and uncomfortable.
Finally, do me a favor. Keep an eye on the swelling in your legs. It's generally cause for concern, and a call to your doctor, if he swelling is sudden, severe, or if one leg is more swollen and painful than the other signaling issues with blood pressure or blood clots.
Ok, so convinced staying active can help control your poor puffy legs? Good. Now to dress the part. I wanted to share my favorite pregnancy find...Old Navy Active Maternity! Due to the nature of gym wear, I was able to get away with my normal gym wardrobe for about 20 weeks without fear of stretching out my clothes too much...or just looking unsightly. However, though 20 weeks remained, it just wasn't long enough to warrant expensive investment in maternity active wear...even though I practically live in yoga pants if I'm not in scrubs. Cue Old Navy. I actually LOVE their active wear line. One of my favorite pairs of compression tights are made by them. Their gym duds are well made and at an attractive price point. They even get in on some of the cute trends like patterned leggings. Same holds true for their maternity versions of their active wear line. While there isn't a HUGE selection, I was able to choose some super comfortable, very affordable, quality pieces to get me through the last half of my pregnancy. I kept the styles simple but I was able to score a cute pair of compression capri's in a trendy pattern. I purchased the following:
1/4 Zip Top - Perfect for chilly Florida days heading to and from the gym or as an extra layer for walks and outdoor workouts.
Smocked Side Tanks - in sky, carbon, and black. SUPER flattering, wicking, and comfortable.
My FAVORITE - Compression Capris in black jack print. Also purchased in black. LOVE the full belly panel. Keeps things smooth and they stay up. Love the subtle, trendy pattern as well.
I'm a self professed fitness DVD fanatic. My personal library has well over 100 titles...now I'm curious, I know it's a lot...I should count. At some point in the near future, I'll do a post on my history with fitness DVDs, why I love them so much, and give you a glimpse into my personal library. But for now, I'd like to begin reviewing my recent prenatal fitness DVD acquisitions.
As I mentioned in my previous post, I've had to change my routine for my third trimester. I ordered a few programs to get me through the last few weeks of pregnancy. Actually, they are all so good I wish I'd ordered them to have on hand sooner! That's ok though. Upon initial review and completion of each program, I'm realizing that these serve as excellent post-natal programs as well. With Connor, I was able to resume light activity virtually right away. Yay for uncomplicated vaginal deliveries! 4 days post partum I was able to begin short walks and within 6 weeks had progressed to returning to light yoga, resistance training, and walking. By 3 months I was pretty much back to my regular fitness levels with the exception of core strength...that took a little longer to return. My Flow peeps know how long I struggled to hold my planks with them again! Anyhow, while I only have a few more weeks to enjoy these DVDs while pregnant, their exercises and intensity are just what I'm sure I'll need to get back into my fitness routine for the post-natal period.
Up first:
Fit & Sleek Prenatal Physique
Instructor: Leah Sarago (www.leahsaragofitness.com) Fitness Level: All Cardio: Yes Strength Training: Yes Flexibility: Yes Equipment Needed: 3 sets of hand weights (light, medium, heavy: example 3, 5, and 8 lbs), chair or bar for balance, mat. Overview and Impressions: This is an excellent workout. It is broken down into the following segments: 5 minute warm-up, 15 minutes each of Upper Body Cardio Sculpt, Upper Body Mat Work, Lower Body Barre, Lower Body Sculpt, Prenatal Core, and Prenatal Stretch. I love that each of these segments can be done alone or you can mix and match segments based on your fitness level, time availability, personal movement limitations, etc. The DVD also includes a weekly training plan targeting the beginner, or intermediate/advanced exerciser. The schedule recommends segments on different days of the week targeting different workout lengths. For the advanced exerciser, for example, the schedule recommends you perform two of the segments twice through for a 60 minute workout.
Leah is an engaging instructor and presents herself as motivating but down to earth. The DVD visuals are pleasing. The instructor wears modern workout clothing and the studio set is bright and modern. Looks like a neat group fitness studio space! I'd love to work out in it live. The music choices for this DVD are also very good. There are several recognizable covers of popular radio hits such as "Titanium".
She demonstrates proficiency throughout the workout in proper instruction and offers many explanations and demonstrations of modifications for all stages of pregnancy. She consistently reminds the home participant to acknowledge limitations and do what feels comfortable and doesn't hesitate to recommend you change or stop a movement if it doesn't feel right.
Also worth noting, there is a flare of "barre" based movement patterns throughout this entire workout. While many of the chosen exercises feel like traditional resistance training moves, there are twists to how the upper and lower body workouts are performed that very much possess the "barre" element. Upon visiting Leah's website, it is clear that a lot of her training style revolves around this type of movement as many of her other DVD offerings are centered around the barre concept. I feel that this DVD is accessible to all but my only word of caution may be familiarizing yourself with barre style movement as early as possible in, or even before, your pregnancy. I could see how some of the movements might feel a little bit awkward if you weren't familiar.
I'm really enjoying this DVD overall. At this point, I LOVE the 15 minute segments...at 32 weeks, anything much longer than 30-45 minutes is killer. I love that I can commit to 15 minutes, get a good workout, and tack on another segment if I feel like I have the energy to do so. Briefly, here are my impressions of each segment. Warm-up: Great low impact warm up that targets all areas of the body to prepare you for any segment or segments you choose to do. Upper Body Cardio Sculpt: In this segment, you perform a combination of cardio intervals with a focus on upper body strength while holding light (3 lb) hand weights. You can certainly go lighter (1-2 lbs or use no weight at all). The weights are held while you do a series of low impact cardio step touches, punches, and reaches. In between each interval, you perform an upper body sculpting exercise targeting shoulders, biceps, triceps, back, and chest. Upper Body Mat Work: I think I was expecting to use weights in this segment but was surprised when none were used. This segment is barre-style. If you are unfamiliar with this type of training, then this might be the segment that feels the most unusual. Alignment and maintaining core strength are important. You do a series of isometric movements in various plank and push-up positions targeting the upper body. This segment was one heck of a core workout as well! Lower Body Barre: Targets just what it says and in the manner described! Using a chair for support, Leah guides you through sets of plies, pulses, and targeted glute, hamstring, and thigh work using small isometric movements and stretches. Lower Body Sculpt: This segment targets lower body in a more traditional way. Using a heavy dumbbell, you'll perform plie squats, deadlifts, and various lunges. You'll also get a little taste of barre style work with some pulses thrown in here and there. Prenatal Core: Great core segment focusing on modifications that are appropriate for use during pregnancy so you can still target abs. Being in my third trimester, I found this segment difficult which is surprising since I've been training abs consistently. My favorite exercises were the table top and pointer series at the end of the segment. Prenatal Stretch: Great 15 minute flexibility segment. Great combo of athletic style stretching with yoga based flexibility poses. The stretches were appropriate and easy to modify as necessary. The sequence flowed nicely and I can see myself performing this segment several times per week. Great poses to help keep the hips open and flexible in preparation for labor.
Overall, fabulous DVD with an engaging instructor and good music. Accessible for all fitness levels through all stages of pregnancy. I'll be incorporating this one into my rotation several times per week. As I stated previously, I definitely feel this makes for an excellent post-natal workout since the program is gentle, low impact, and modifications are appropriate for the post-natal period as well.
Preview the workout here:
Ready to try it out? Snap up your copy at my Amazon shop!
(This is my own independent review of this fitness DVD. I purchased this DVD independently and offer an affiliate link from my amazon shop for its purchase. I receive commission on any purchases made through my amazon store front.)
I've been incredibly lucky. I enjoyed one complication free pregnancy in 2013 and am about to conclude another in March. And yes, if you've started trying to calculate how close in age my sons will be...that'll be 18 months to be exact. It's beginning to sink in that I will have a toddler (who all of a sudden learned how to tantrum) and a newborn on my hands at once. Thank goodness for stress relieving sweat sesh's and wine (<-- j/k, sort of...). I digress... I'm incredibly lucky because I have been able to remain active and able to support two healthy pregnancies. Through my first pregnancy, and this one, nothing really had to change much until my third trimester. With both, I dealt with the first trimester exhaustion and shortened or eliminated a workout here and there depending on how I was feeling that day. Of course, rest is important too. But by and large, I think staying active actually helped me keep my energy levels up and I often commented to my husband that I felt so much better after getting my workout in than if I had skipped it all together.
I teach group fitness and with both pregnancies now, I have had to throw in the towel on leading my classes at the 30 week mark. The class I teach regularly, BodyFlow, is designed in such a way that the instructor is really required to perform the whole class along with the participants. Due to increasing mobility limitations for many of our poses, and my worsening symphysis pubis pain (sorry TMI but the struggle is real) I needed to change my routine. It also becomes difficult to lead a class when the cues and instruction can't be presented in the intended way. Though my darling participants always assure me they can follow along, and they can, I just feel my limitations impact the integrity of the instruction. Alas, I'm officially on maternity leave and plan to return to teaching in the spring.
The break has given me a fun opportunity to explore some new workouts and prenatal fitness routines I may not have otherwise had the time to try. My doctor has given me the green light to continue light workouts unless I start to feel pain and discomfort, which seems to be a little more frequent than last time. At this point, I'm able to tolerate a 30 minute workout 3-4 times per week before I feel like I need to lay off. Last pregnancy, I kept mostly to walking and light weight training and yoga sequences of my own design through my last trimester. This go-round I discovered some awesome prenatal fitness DVDs. I exercised my Amazon Prime membership and ordered a few programs to take me through these last 2 months. I plan to review them here. Every few days, as I go through each new program, I'll publish my impressions and recommendations. Please feel free to share with all of your preggo buddies and if you're expecting, let me know if you have any questions!
One month pregnant and Connor at 9 months. Love rides in the jogger.
Prenatal/postnatal fitness has become a passion of mine. I believe all pregnant women should be active in some way (if possible and not contraindicated medically!) This will look different for all of us but I promise, there is SOME activity you can engage in safely and enjoyably. Some of us will be Cross Fitting until week 39 (well, I hope not but you get my drift) and some will only count walking as their program for 9 months (which is awesome!) Either way, find something that works, that's safe, and that you can stick with. You are giving such a gift to yourself and your baby with a healthy lifestyle and physical activity. And when you birth that beautiful bean, keep it up! You'll be amazed at how quickly they grow into toddlers and begin mimicking your choices... Connor loves to dance to workout music and flip himself around in yoga poses. What better example to set!
25 weeks
Here are some tips to get you started:
- Consult with your doctor before beginning any fitness program.
- Try to begin physical activity before pregnancy but don't hesitate to start a program once you discover you're pregnant.
- With either scenario, it might be a worthwhile investment to consult with a personal trainer who specializes in pre/postnatal fitness for a few sessions to learn proper form and receive recommendations on programs or exercises to take you safely from trimester to trimester.
- For many of us, with physician clearance, you can continue your regular workout program once you are pregnant. Always listen to your body. Begin to modify as needed by switching to low impact modifications etc.
- Keep body temperature cool and perceived exertion at the conversational level.
- There is a lot of chatter about avoiding lying flat on your back starting in the second trimester. Honestly, based on my personal research, the jury is somewhat out on this. The assumption is that the pressure of uterus and baby on the vena cava can impact blood flow to baby and make you feel winded, dizzy, etc. Generally, short amounts of time are probably ok. But always, talk to your doctor and listen to your body. I was personally able to lie comfortably on my back until about week 25 for short periods of time and now I need to avoid it because it makes me feel lightheaded. Exercise caution and do what feels right.
- Prenatal yoga or pilates are excellent low impact choices. Many have a light cardiovascular benefit and you can't beat the strengthening and flexibility they provide to prepare you for labor and delivery. On that note, always be mindful of form. The hormone relaxin is circulating through your body is generally at the highest levels in the first and third trimesters. Basically, this hormone can cause loosening of the joints and ligaments (especially for the pelvis, obviously) so extra caution should be taken regarding form. Be sure to exercise good alignment and avoid pushing past limits of flexibility to avoid injury.
- Now is not the time to begin achieving new fitness goals. Your goal is maintenance of current fitness or small changes to introduce activity if you're more sedentary to prepare you for birth. Labor is one of the hardest workouts I've ever done. Really, training for a half marathon shouldn't seem as daunting when I remember I survived labor and delivery...hmm, I should really think about that next time I make excuses for not working harder towards a fitness goal!
Do you have any favorite pregnancy tips or workouts? I'd love to hear them.
Catie is a group fitness instructor and is certified in Les Mills BodyPump and BodyFlow, as well as AFAA Aqua Fitness and Fluidity Barre certifications. She is passionate about fitness and health. She loves trying new programs and daydreams of opening her own fitness studio...someday! She is wife to an amazing husband, and Mom to two incredible sons. Fur children include two crazy dogs and the world's greatest cat.
