I'm a big fan barre style workouts. Maybe it's my ballet and dance training growing up but I really love the concept and the different "techniques" and programs remind me of the variety of conditioning classes we would do in between more traditional classes of jazz, ballet/pointe, and tap during my dance competition years. Of course, don't let "barre" fool you. By and large, many barre workouts you will experience don't necessarily feel like dance nor do they necessarily require the grace and coordination of a ballerina. Rather, barre is inspired by ballet but also has strong influences from yoga, pilates, and mainly and probably most importantly, the Lotte Berk Method. Using a ballet bar for balance, you do small, isometric strength training movements. Many of the barre methods of fitness include light handheld weights or resistance bands to up the intensity of high repetitions. Different workouts may also incorporate a small ball or towel for resistance. There is a lot of focus on form and keeping the movements small.

When I first tried barre I didn't know what to make of it. I'm used to big expansive yoga postures, creating length and posture in pilates, or big explosive strength training movements in BodyPump or HIIT workouts. I wasn't entirely sure barre was DOING anything. In all honesty, though much if it felt familiar to those conditioning classes when I was dancing as a teen, I just couldn't recall if I ever noted the benefit. Was I stronger, more toned, more flexible? I think so...

Fast forward to present day. If one thing is for certain, barre classes certainly make you FEEL like you're doing something. The sensation is one of a burning, shaking muscle working to near failure. But what does that mean in the grand scheme of things? Is that the perfect sign that you're changing your body? Maybe. Barre devotees say "embrace the shake". It sure as heck burns so it may be doing something right? Here is my conclusion. To a degree, it is doing something. Although I'm not necessarily sure you should put all of your weight into the "shaking" that occurs as the hallmark sign you are effecting change. A quick exercise physiology lesson reveals that we may only be feeling that sensation because the range of motion being used is less effective at removing the metabolic waste being created in the muscle, hence the burn. If you thrive on a no pain, no gain mentality, then you'll certainly feel like you're achieving something in barre. And not that you aren't, I just wouldn't put all my stock into this type of training as the be all, end all of your workout program.

Don't get me wrong, in many cases I'm a big proponent of this type of training and I feel like it has a place in many of our workout programs...and as I stated before, I just love barre. But even I will acknowledge that barre classes alone does not a well rounded exercise program make. Rather, isometric based training can, and probably should be, a compulsory component of a more traditional cardiovascular and strength training program. In traditional strength training, you are working through a complete range of motion using various levels of resistance. In isometric based training, you contract the muscle and then keep it at relatively the same length for the duration of the exercise. Research has shown that this type of training can aid in muscle strength and development and serves as a wonderful compliment to what we view as more traditional styles of training. Ideally, a well rounded fitness program will include cardiovascular training, strength training using full range of motion concentric and eccentric movement patterns, isometric strength training, and flexibility. As a matter of fact, isometric training has been show to potentially cause negative effects to the elasticity of muscle. This is why barre programs place a great deal of focus on flexibility training incorporating stretching in between each exercise. This subsequently makes barre a great way to incorporate flexibility training into your program, an oft overlooked and important component to your training.

Finally, be cautious of some of the "postures" used in your barre classes especially in regards to the position of your pelvis. Many of these techniques focus on the "posterior" pelvic tilt or "tucked" pelvis. Excessive time spent in this position can begin to effect your spine and result in pain and maladaptive movement patterns. Be sure to incorporate training that focusing on anterior and neutral pelvis patterns as well. Some of the barre programs are better than others at focusing on more neutral spinal patterns. Of course, if you are concerned, or are currently experiencing issues from barre workouts, I would seek the advise of your physician or employ a physical therapist to evaluate your program and movement patterns and recommend corrections.

As for my own personal results... given that I do not participate in barre workouts exclusively, I cannot speak to the benefit or results in isolation. I have incorporated barre into my general fitness program which includes various methods of strength training, cardio, and flexibility. I have heard and read about many women who swear by this method of training and have benefitted from impressive results including weight loss and increased muscle definition. Of course, a main component here is that ANY program that gets you up and moving and not sedentary, paired with a healthy diet, will yield you results. To what degree barre ALONE will help you achieve these results varies I'm sure. Going forward, I plan on paying closer attention to the benefits of incorporating barre training in my regular workout routine. Informally, I feel it certainly contributes to my ability to maintain strength, muscle definition, and flexibility. In fact, as I've mentioned in other posts, barre training has served as a great low impact prenatal workout for me in my current pregnancy.

While I do feel strongly that barre workouts should be part of a a more comprehensive fitness regimen, I plan to experiment by performing barre only workouts in my post natal period. I will likely incorporate walking as well, and will likely return to teaching my BodyFlow and BodyPump classes late this Spring. But besides participating in these forms of exercise, I'm going to shift my focus to barre workouts and make some notes on gains I see in strength, flexibility, weight loss, and muscle definition. I am curious to informally evaluate the pros and cons of solely using barre workouts (well almost) to achieve fitness goals. I'll report back!

So...discuss! I want to know any and everything. I am no exercise physiologist but I have a working knowledge from my training as a group fitness instructor. If I have any of this information wrong I am not above being corrected...always learning and always willing to hear from the truly HIGHLY educated experts! Only helps me do a better job in leading and educating my participants. Also, have you tried barre classes? What do you think? How regularly did you participate and what were your results? Do you only participate in barre classes or do you incorporate them as part of a more balanced fitness program? Tell me anything and everything!

Finally, still scratching your head on what the heck barre is and where to find programs? Many of the barre techniques are national franchises that run boutique style fitness studios and offer home based DVD programs as well. Many communities, including my own, also offer barre classes at local gyms, pilates, and fitness studios. A Google search will turn up TONS of different methods...here are a few familiar names and favorites in no particular order:

Pure Barre
Barre3
Xtend Barre
The Bar Method
The Barre Code
Pink Barre
Booty Barre 
Physique 57
The Lotte Berk Method

DVD Review: Slim & Toned Prenatal Barre Workout

Today, I'm excited to review Suzanne Bowen's Slim & Toned Prenatal Barre Workout. Check in here later this week as I'll be breaking down all things barre, but for now, let me jump into some of the details of this workout and why I loved it so much!

Instructor: Suzanne Bowen (www.suzannebowenfitness.com)

Fitness Level: All

Cardio: Yes

Strength Training: Yes

Flexibility: Yes

Equipment Needed: 1-3 lb hand weights, chair or ballet bar, mat

Overview and Impressions: This is another fabulous prenatal workout broken down into segments. I'm loving that the prenatal DVDs I've been trying so far have different segments that can stand alone or be combined to make a longer workout. As I've mentioned, some days I just have NO energy to do anything more than 15-20 minutes and other days I can push myself for about an hour. Suzanne's program is perfectly designed into four segments focusing on lower body, core and upper body, cardio training, and flexibility. I'm quickly realizing barre just may be the perfect prenatal workout. The zero to low impact movements and the focus on core strength is perfect for expectant mothers...or those in their "fourth" trimester getting back into shape in the post-natal period right after baby! Barre is easy on the joints and I really appreciate Suzanne's focus on pelvic floor engagement and strength throughout the workout. Let's break it down segment by segment:

Lean Lower Body - Clocking in at approximately 20 minutes, the lower body segment is a well designed series of barre style "squats", "lunges", and "leg extensions" focusing on the small, pulsing movements that are hallmark of barre fitness, designed to make you "shake". Throughout, Suzanne offers lots of modifications for each trimester of pregnancy and constantly reminds you to engage your pelvic floor and "elevator up". Note taken Suzanne, I'm horrible at remembering to Kegel properly so this workout is perfect to remind me to engage and tone these muscles. 

Slim Upper Body & Core - Also clocking in at approximately 20 minutes, you'll perform a series of strength training moves using light hand weights. You'll perform a series of exercises focusing on biceps, triceps, shoulders, back, and chest and incorporate small push-ups and various plank series targeting the core. 

Cardio Sculpt - I LOVE this segment. Timing in at closer to 30 minutes, it was almost interval style. The focus was on a series of low impact lunges, plies and reaches incorporating your chair or bar for balance if needed (especially when you're center of gravity is way off in your third trimester!). Then, you'd slow it down and perform barre style lower body exercises to really blast the lower body again. At 32 weeks last week, this segment was a little challenging for me! I had to stop a few times but again, Suzanne offered plenty of modifications so I was able to quickly adjust my intensity and stay with the workout safely.

Aligned Stretch - Finally, be sure to tack on the stretch segment which clocks in at about 10-15 minutes. You'll perform a series of gentle, athletic style stretches focusing on all areas worked. Great way to relax and increase flexibility. 

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.)

Coaching with Team Beachbody

Happy Sunday everyone! Today, I wanted to formally announce my reinstatement as a Team Beachbody Coach. I'm so excited that I decided to reinstate my business. A few months ago, I had started my business as a health and fitness coach with Beachbody products on top of my group fitness instruction and full time job. Unfortunately, it coincided with some time consuming changes at work and my discovery that we were expecting baby #2. I had started my business off strong and was several weeks into my first challenge group when I just completely lost steam. The first trimester exhaustion got the best of me and my type A personality was having an up hill battle with trying to fit it all in. I was trying to take care of myself, take care of a group of women dedicated to improving their health, chase after my thriving toddler, and do my best at work. Something had to give. So, I sadly had to disappoint my challengers and disband the group (they were all working so hard, I felt awful) and take a step back to re-evaluate. I let my business hibernate but it's been on my mind all of these months.

Today, I took another leap of faith and decided to reinvigorate my business. Those of you who know me know that, for the most part, my job as a Speech Pathologist doesn't exactly fill my cup. I've been very vocal that some of the most rewarding hours of my week are spent with my group fitness participants or "coaching" family and friends in improving their health, fitness, and lifestyle. I truly see this as a full time career transition in the future but I'm trying to be patient and let that happen organically. As a matter of fact, a few weeks ago I was this close to purchasing a local business franchise, Fit4Mom Stroller Strides, which focuses on fitness for mom's of all ages. The franchise was for sale and in many ways, the program aligned with my goals and current business ownership capabilities. Unfortunately, the opportunity to purchase the business coincided with a few stressful weeks for us in regards to work status, childcare, and finances and left me unable to commit. I had to pass up the opportunity. I moped about it for a few days but since I always believe everything is timed for a reason it was probably all for the best. While that entrepreneurial dream and career move didn't come to fruition, I still have the opportunity to continue working towards my goals in other ways.

At this time, my Beachbody business is perfect for the time and financial investment I can make. It directly achieves my desire to help others and connect us all in the effort for improved health and wellness. Why only reach those who can actively participate in my live group fitness classes when I can help so many more of you who I don't get to see several times a week, who are interested in another method besides trekking to the gym, or who don't even live in my community...or who I don't even know personally, yet?!  Since my teens, a large part of my fitness regimen has been home based through workout DVDs and home based equipment. Beachbody uses these exact methods to make fitness accessible to everyone. Honestly, gym workouts are great but I know I've mentioned many times that some of the better workouts I've ever done are home based. Don't let those DVDs fool you! There are some TOUGH programs out there. I know myself and others have been able to achieve some of their best results with home programs. Once upon a time I paid for an expensive trainer and I swear my results were the same if not worse than sticking with home based workouts. Why not achieve better results at a fraction of the cost with me? Of course, I love the energy of a live group fitness class but our challenge groups, personal coaching from me, and the support of the community we can create will more than fill in for that gap... all while affording you the flexibility to meet your fitness goals on your terms, with the time you have, and the financial commitment you can make.

Some of my favorite programs:

I'd love to help you achieve your goals so feel free to message me or email me at thefirstrepblog@gmail.com or bbcoachcatie@gmail.com (I check both!) I'd love to give you guidance and resources on picking the perfect fitness program for you and offer nutritional coaching and support. Once I pop this baby out, we'll start a challenge group to get in shape! I'd love to invite all new momma's to join me. And if you're not, that's ok too! Stay tuned this spring for challenge group announcements.

Finally, does my passion for all things fitness resonate with you too? Wondering how you can help help friends, family and beyond with the tools to improve their life? Then we should chat. I'm building a team of like-minded men and women who can join me on this journey. A little extra income doesn't hurt either :) Message me!

Check out all of the info and resources over on my BUSINESS PAGE - www.beachbodycoach.com/bbcoachcatie

Super Saturday: Kanapaha Park and Why Walking is Miserable

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? 

Maternity Active Wear, Cankles, and Why This Won't Be a Baby Fitness Blog Forever

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. 

My other favorite - Long Boot Cut Compression Pant - same merits as above only longer.

Empire Hoodie - Soft, cozy and flattering fit. Great as an extra layer for gym and lounging around the house.

So tell me... what are your favorite remedies for swollen ankles and where have you purchased your favorite maternity active wear?

DVD Review: Fit & Sleek Prenatal Physique

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.)

Staying Active During Pregnancy

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.