So, what can I do?

Hello out there in mommy and mommy-to-be world! It's been a while since I've updated, I have certainly not fallen off the deep end although I have been focusing on other endeavors for the past of the months. I have been trying to finish my thesis for my MA so I can stop funding the university's construction projects, happily I will be defending my thesis next month!
Yet, while my eyes burn typing every night, I'm still finding time to get out and get moving.
This is even better done now that the bitter days of winter are behind us!

A bit of an update on my fitness: Since June 30th, I'm down 50lbs (yep, 13 below my pre-baby weight!), my abs can be seen once again, and my biceps are stronger (mostly thanks to carrying the carseat). More importantly, my cardio is coming back to its pre-baby state! How are your goals coming along? Remember that even pre or post natal, you can set fitness goals!

What have I done?
Everyday: walks with the dog and baby. I'm a fair-weather runner so now that it's getting to be warmer outside, we've been less bundled up and instead have laced up the old runners!
2-3 days a week: weight training in a BODYPUMP class or at home with free weights and TRX. One thing I have been focusing on is adding little more weight at a time to get back and past my previous strength-training weights. I've noticed a huge improvement in my bicep strength and leg strength.
1-2 days a week: I teach a BODYSTEP class for high intense cardio. My next goal is to start adding some Spin classes back into my schedule as a balance to my other workouts.

What do I eat? Everything. I don't believe in diets that leave out good foods so I eat a clean, well-balanced diet. Yes, I love sweets (I'm not a chip eater). If I want a treat, I bake it! While I don't count calories, I eat high fiber 'real' food. That means looking at the ingredients: the longer the list, the worse for you. Be wary of sugar-free and fat-free foods. Ask yourself, what have they used to replace it? Aspertame? Sucralose? You're better off eating the real sugar! Try to make your food rather than buy it. You'd be amazed at how much sodium is pre-prepared foods and restaurant foods. For pregnant women, high sodium diet can lead to higher blood pressure and more swelling. Remember, balance is key!

I'm pregnant, what can I do?
This is one of my favourite questions to hear from friends and members at the gym! Why? Because, first, I get very excited whenever I learn of anyone being pregnant; and second, because it tells me she's committed to a healthy pregnancy and being an excellent role model to her child for a healthy, balanced, lifestyle.

At the beginning:
In your first trimester, if you have already been physically active, you are generally safe to maintain what you did before. Your health practitioner may give you some specific guidelines to your body. At this point, in terms of strength training, it's status quo, no need to make any major modifications. For cardio, you may notice your body pulls you back from working at as an high intensity as before. Remember to always listen to your body and take breaks as needed. it's extremely important at this point to keep your up hydration and calorie intake.
If you're new to fitness, now is not the time to jump into a new routine. For this trimester, you are safe to go on walks and begin light strength training if being monitored.

While you may be keeping your pregnancy a secret from friends and family, there are some people who need to know: your fitness coach should be told! This will allow him/her to monitor your fitness intensity and ensure you're exercising at a safe level while doing safe exercises.

Remember that exercise is a great way to combat pregnancy fatigue and morning sickness. Snack often and drink lots of water!

2nd trimester:
12 weeks in and you're starting to feel good again! Sickness and fatigue should be tapering off and you're now even more in the mood to move. Try to maintain what you have already been doing. While you may feel a big burst of energy, stick to what feels right, still listening to your body. Exercising with a friend is a great way to maintain your fitness routine and keep a good intensity. To measure your intensity, you should be able to hold a conversation, perhaps a little breathless. Before, it was suggested that you should never allow your heartrate to go over 140bpm, this has actually been discredited. Instead, to a "how are you feeling?" test. You are allowed to sweat but you should never be heaving for air, try to aim for a 7-8 out of 10 on your own perceived scale. Be careful with rotating at this stage and over stretching, your joints are loosening thanks to all of that relaxin!  (NOTE: I didn't say relaxinG)
If you haven't changed your stance already, this is the time to modify certain positions and maintain these until the end of your pregnancy:
Standing: Keep a wide base for balance. This can be done by standing with your feet farther apart or in a split stance, always with soft knees.
Laying down: be sure to lay at an angle or on a ball and not flat on your back.  If you're using a bench, stack an extra riser or 2 under one end.
Most exercises are still safe to do but begin to focus on strengthening your lower body, core, and back. Ab exercises are safe to do at an angle or on a ball but try to branch out from a basic crunch to work deep muscles. Stretching is also SUPER important! Muscles training at this stage will help prevent lower back pain as belly grows and help combat the pregnant 'waddle'.

During your 2nd trimester, you are at more risk of dizziness and fainting, be careful how long you're standing and any quick changes in movement.

If you are new to fitness, remember to check in with your health care provider and even a personal trainer to set up a fitness routine. Walking is still your best friend along with strength training. Stick to light weights with higher sets of reps. You still need to be drinking LOTS of water (despite peeing all the time) and snacking often.

3rd trimester:
You're going to notice everything becomes tough again, you're breathing harder for less work and your heart rate jumps up faster. Your balance is also lost thanks to the baby belly. Be careful doing exercises that challenge your balance, keep a chair close by to use so you don't fall over and avoid quick changes in movement.
At this point, you're going to hit the max of your perceived scale fairly quickly so be sure to listen to your body and take rests whenever you need them, even if you want to push through. HYDRATE, HYDRATE, HYDRATE! Are you beginning to swell? More water! Especially when it gets hotter outside.
Another great thing this trimester is you can see the end in sight. Keep with your strengthening exercises. Your legs and abs are going to be very important in labour.
Remember that while you want to strengthen your core, be cautious of diastasis recti: a separation of the abdominal wall. Check with your health care provider if you suspect it (laying on your back, feel down along the centre of your ab muscles, more than a finger-width of separation is an indication of diastasis recti).

Throughout your whole pregnancy, SQUEEZE YOUR KEGELS!  Trust me, hindsight sucks. Strong kegels not only help during labour, they keep you from wetting yourself at everything post-partum to more serious conditions.

I just had a baby, what can I do?
You just had your beautiful bundle of joy and you're over the moon in love! Then you look down and still see a belly, ugh. Don't worry, this is normal! Your uterus will shrink and your belly will come back down in size, but it will need some help. Your abdominal muscles were stretched during pregnancy so they need to be retrained after.

If you had a Caesarean Section, you need to rest. This means actually laying down and staying there. It is important to take time for your body to heal which includes the deep inside muscles you can't see. You really do not want to end up back in the hospital to be restitched. What's safe? Flexing your ab muscles. While it may seem small, every step counts! At first, squeeze for 1 second, release for 5. Up to 10 times. You may only do it once the first day, try to add a little more each day. There should NEVER be any pain.

Vaginal Delivery:
Right after labour: squeeze and flex your abs. This is safe and requires very little effort. It may be harder than you think. If you feel up to it, try to walk a short (very short) distance. This may only be to the bathroom and back. Walking may actually be quite painful. If you had any tearing, it is important to let your pelvic floor muscles heal by resting. While I really hate that word, it is extremely important to let your body heal!

First 6 weeks: It is recommended that you wait until your 6-week post-partum physical with your health care practitioner before restarting any exercise program. During this time, though, you can be active to a low-degree. After the first 2 weeks while your pelvic floor muscles heal, you may feel ready to go on short walks (father than the bathroom). Be sure to rest often. If you are having post-partum bleeding, a good measure to use is "less blood than the day before". If there is ever more, you're going too hard. Add a little distance and little intensity each week. Don't forget about your kegels, you want to retrain them and strengthen the pelvic floor muscles again. While you may be eager to get back into your routine, exercises that put further stress on your pelvic floor (squats and lunges) should be put aside for a little while longer. Be easy on your ab muscles, they have had a lot of trauma!

6 weeks+: If you've been given the all-clear, you can start increasing the intensities of your exercise routines again. This can include fitness classes, high-impact aerobic exercises and strength training. Remember that it will take time to get back to where you were before, if you're eager to drop the baby-weight, you goal should be about 1-1.5lbs a week. If you are breastfeeding, remember to maintain a high level of caloric intake (about 500 calories extra/day).  The most important strengthening exercises are in the upper back and shoulders to fight the heavier load of your breasts and breastfeeding posture, as well as your core muscles to retrain your abs and combat the twisting we do carrying around our little ones. At this time, you also want to start developing your balance again, you may find one side stronger than the other.

There are so many great things about exercise post-partum! Exercise has been linked to psychological benefits by helping to reduce the risk of Post-partum depression, make you feel better about your physical self and make you feel human again. It can be a great opportunity for a little "me" time. Physically, exercise will help combat fatigue and get you back into your pre-baby body.

So no matter where you are in your pregnancy or post-partum journey, there is lots you can still do! Even if the couch is tempting, exercise in any form will make you feel that much better!

See you at the gym!