The first time I got pregnant, I was at peak fitness, but—due to pain, and wanting to be very careful—I almost completely stopped. My exercise was very sporadic, and I taught myself to master the 6-hours-on-the-couch-for-no-reason days. I would stick to my regime for a couple of weeks, but then drop it; twice I even skipped an entire month.
When I did exercise, I did the Tracy Anderson Pregnancy Project, but, as I said, that was very, very, very sporadic. If I felt good, I did Zumba, and that was really fun for me, as I’d been teaching before I got pregnant. Even at 8 months pregnant I could hop around a bit—though the thrusting looked ridiculous.
Since my postpartum recovery has taken years, I wanted to do all that I could to prevent repeating that experience. And, though I can exercise just fine with a toddler around, I have found it much harder to be consistent at it as a mom.
So, for pregnancy #2, I hired a personal trainer. And, honestly, it has been the single most beneficial thing.
how has regular exercise made this pregnancy different?
Before getting pregnant, I was doing okay with home exercise (that’s all I’d ever done), but I knew pregnancy would take a lot out of me, and it only takes a month or two of doing nothing to set you back in such a way that things won’t quite be the same. This turned out to be especially prudent, because—along with first trimester morning sickness—the whole family cycled through being sick from about the time we found out until March. Without paying for someone to make me exercise, I truly don’t think I’d have done it more than maybe 3 times tops for the entire first quarter of the year.
What I didn’t expect was exercising regularly while pregnant to completely change how pregnant I felt. I’ve had some hip pain (thanks, relaxin) since about 8 weeks, but didn’t really ‘feel’ bodily pregnant until about a month ago. Even then, it took me until 26 weeks to be inconvenienced by my pregnant body. Staying fit has allowed me to feel a lot of personal accomplishment, and I think it has kept my body more resilient. Plus, I’ve been really happy with my results, and even toned up quite a bit. That means, I haven’t have the problem this time of not liking how I look, and complaining a lot to Todd. Mom feels good, everyone feels good!
I was also hoping to focus on my metal health this time, and I knew keeping up my fitness would help. (The very last time I had seasonal depression, I signed up for Zumba twice a week all summer, and it had such a positive effect.) Not only do my physical accomplishments make me feel better mentally, but just having someone else tell me I’m doing well does way more than I thought it would. On weeks we’ve had sickness or travel, I definitely notice a difference in my mood. I’d say keeping fit has kept me positive, too.
During my first pregnancy, I didn’t know I could exercise if I felt any real pain at all. But now I’ve learned that sometimes pushing through, say hip pain, will actually alleviate it later. Obviously, I’m in better health overall, and stronger, so that should help me when it comes time for labour, as well as the postpartum period. Since I’ll have Gwendolyn, too, after this baby is born, I want to be able to be ‘up and running’ sooner than I was the first time. And I think I will be.
advice for exercising while pregnant from a women’s personal trainer
But this has just been my experience. My amazing trainer, Mariah Marcial has worked with other pregnant women, and I’ve asked her to give some advice, and answer some questions about fitness during pregnancy, and added a little commentary myself. But first, a little bit on her:
“I am the owner of Lifting Limits personal & online training, and have been training for over 3 years. I started my own business 1 1/2 years ago, so that I could help women better, and serve people better than I ever could working for a gym.
I fell in love with fitness though my own transformation: about 3 years ago, I was overweight and was told it would be very difficult for me to lose weight with my thyroid issues, and having PCOS. I knew I needed to get healthy again, and through a lot of trail and error, I figured out how to lose weight in a healthy, maintainable way for people with and without hormonal problems. I fell in love with the process, and how much it changed my whole life, so I knew I wanted to spend my life helping others in the same way.
My clients motivate me more than anything. They make me want to be the best version of myself, so that I can help them more. I love what I do, and I know that I was made to help as many women as possible change their lives physically and emotionally.”
What are the best exercises for pregnant people?
It all depends on how active you are prior to your pregnancy. If you are just getting back into exercise, brisk walking is always a safe, great way to start. And exercises that can assist with preparing for labor like squats and pelvic tilts.
I love training women to have upper body strength as well thorough pregnancy, to help prepare moms for carrying their baby.
I definitely needed this, as I couldn’t carry Gwendolyn the first week. I don’t think I’ll have that issue this time. Also, up the intensity by doing pelvic tilts with a toddler on you.
When pregnant, what should you look out for while exercising? When do you know you’re pushing too far?
Always get the okay from your doctor before participating in exercise. Common things that you should look out for are overheating, exhaustion, feeling faint, nauseous, or if you are experiencing intense pain in your chest, abdomen, or pelvis. A good general rule during pregnancy is: if you can’t talk while you are exercising, it is best to slow down.
Also, the hormone relaxin, produced during pregnancy, causes the ligaments that support the joints to stretch, increasing risk of injury.
Be very aware, so you can tell if you’re exhibiting any of these symptoms. More than once, Mariah has noticed before I have.
What should pregnant people looking to exercise throughout keep in mind?
One of the biggest struggles I see with pregnant women is that they get really hard on themselves for gaining weight. It is really important to keep the mindset that you are eating to fuel you and your baby with the best foods, and the reason you are exercising is to satay healthy thought out your pregnancy for you and your baby. It is a time for you to really focus on self care as much as possible.
I initially sought our a trainer to stay healthy, but wouldn’t have mined losing about 5-10 pounds. Working with Mariah has helped me to focus just on me and Kit’s health. It’s also helped me stick to my goal this pregnancy of focusing on keeping myself feeling good.
What are some good, basic pregnancy rules for working out and diet?
Women with normal pregnancies are recommend to get 30 minutes of more a day of moderate exercise on most (if not all) days. Strength training is recommended at least 3 days a week, to maintain and build strength to help prepare for birth, and snap back faster afterward.
In terms of diet—to keep it simple—it’s recommended to eat well-rounded meals with foods that have lots of nutrients. Dark leafy vegetables, fruits, healthy complex carbohydrates, proteins, and fats. And, of course, a lot of water. What you eat during your pregnancy can greatly reduce the risk of many defects, diseases, and sickness for your baby.
I just hit the minimum at 3 times a week, but even then, I’ve noticed huge results, and benefits. It’s worth it to carve out just 3 days.
Tips for working out while pregnant?
Always start with a warm up—minimum of 5 minutes, and always end with stretching your body. Drink plenty of water, and do not push yourself to your limits. Be patient with what your body is going through, and do not push yourself as much as you did before you were pregnant.
This has been one of the hardest things for me: not pushing myself too far, and striving to do what I could pre-pregnancy. But it is definitely in your best interest to accept that things are different for now, and tone it down.
What do you like best about training pregnant people?
I love training pregnant women, because I’m not helping just one person, I’m helping two. I love how much it helps the mother’s emotional state during their pregnancy, and it reduces A LOT of issues for both mom and baby, both short and long term. I love that it keeps moms consistent with their self care, and helps them with with birthing process.
I have absolutely reaped all of these benefits.
What is most unique about training pregnant people vs. other people?
There are many things that make training pregnant women different—but I would say, as the pregnancy progresses, I am extra careful of pushing them too far. Pregnant women often get discouraged that they shouldn’t and can’t do as much as they could before, but it really is important that they listen to their bodies, take frequent breaks, and don’t train to lose weight—but to be healthy.
Recently, I have definitely slowed down, as exercise, and even balance, takes more effort. But I still get a great workout, and feel great afterward.
We all know it’s important to exercise during pregnancy, but I cannot recommend enough that you really making it a big focus. It has, almost single-handedly, made this pregnancy the complete opposite of my first, and an amazingly positive experience.
The first time, I made a lot of excuses: I was too tired, or I wasn’t feeling well emotionally/mentally. This time around, with a kid, pets, and a house, I think it’d be even easier to make excuses. Instead, I’ve really committed to my health. It’s not uncommon for me to exercise while babywearing, or with my girl sitting on my back, or in my lap. No biggie–it just makes me stronger!
If you can cut other spending costs, and hire a personal trainer (look for someone whose story you connect with 🙂 ), I recommend it, as it has personally made me push myself more, and kept me more consistent than I would be on my own. If not, maybe figure out regime, or find a workout dvd, and have a set time on specific days that you set aside for exercise. If you can defend this time, and really make it yours, I think you’ll feel better, and just be happier with your pregnant body in general. Good luck!
How has staying fit during pregnancy helped you (either during, or postpartum?)
To connect with, and follow Mariah, you can check out her website, Facebook, or Instagram.
