It's exciting to hear the news that you're expecting and once you make it official on Social Media there will be so many people offering advice - some from experience and helpful, others mean well but may not have the same pregnancy as you. So where do you start when it comes to the question of when and how to exercise, when to stop and who do I have to help me?
We have helped many women throughout their pregnancy from pre conception right through to the birth and then post natal training as well. Here are our quick tips to help you clear the foggy baby brain
- Talk with your doctor. Number one is get clearance from your doctor. If you are a seasoned athlete or new to exercise it is important your medical specialists are up to date with what you are doing and any limitations you may have due to specific pregnancy related issues - i.e., morning sickness, high blood pressure, gestational diabetes.
- Make an appointment with your Personal Trainer and make sure they have specific pre and post natal training qualifications. It is a very special time for you and an experienced PT will be able to listen to your needs and goals and design a specific program just for you. As an experienced trainer, I have been honoured to been privy to the expectant mum's excitement long before family and friends.
- Set up a routine that is realistic for the stage of pregnancy; super high energy cardio may have been great for the first trimester but those high kicks and burpees just won't cut it later on. Be prepared to be flexible as you go along, adjusting your intensity and exercises as you require. A steady resistance program 2 - 3 times a week along with some solid cardio is generally a great place to start.
- Eat mindfully - yes there is another human growing and requiring nutrition from you but that is no excuse to eat double the amount of tam-tam's or pizza. Remember healthy variety of fruit and vegies and well cooked protein sources give you the vitamins, minerals and particularly folate you require. The fresh is best policy applies even more to this human at the vulnerable stage of development
- Stay well - your mental health is as important as your physical health. So much to learn, think about and be responsible for and so many people to support you, offering advice. Select the friends and family who actually boost you and assist you to get through the rough times. The judgemental friends are of no use and may increase the emotional rollercoaster overload. Time with your partner and children will be important for family adjustments and that feeling of change that will embrace the home in just a few short months
- Sleep - the most important part of your day, trust me it will never be caught up once the baby arrives so get in as much rest as needed to help you refresh and recover from daily stresses. Feet up at night after dinner, the washing can wait and the bed doesn't have to be made every day.
Make the most of this amazing time by staying fit and well physically and emotionally. Connect up with your support group and train with a highly qualified and experienced Personal Trainer who will help you through this incredible transformation.
*Disclaimer: Individual results vary based on agreed goals. Click here for details.