Expecting a new addition to your family? You don't have to give up your fitness routine. Exercise safley during pregnancy with our DOs & DON'Ts Guide to Exercising During Pregnancy
Focus on building core strength through isometric and balance exercises
Increase back, shoulder and arm strength to decrease postural changes and prepare for holding a child
Lift lighter weights using higher reps
Drink plenty of water before, during and after your workouts
Eat a light snack before you exercise
Let your heart rate be your guide. If you are out of breath, so is your baby. Rest between sets until your HR slows down
Beat yourself up when you have to slow down. Even a simple walk can have numerous benefits for both you and your baby
Be careful of over-stretching. Your joints are more mobile while pregnant
Perform jumping, explosive or high impact exercises
Avoid hanging exercises or lifting heavy weight overhead, especially without back support
Perform full sit-ups or other abdominal exercises that pull on your abdomen
Stay off your back
Be mindful of temperature. Avoid exercising outdoors during the hottest part of the day. Use a fan on air-conditioned room when exercising indoors
Perform deep flexion or extension exercises
As a fitness professional I can’t count the number of times I have recommended icing to my clients for anything from acute injuries to sports recovery. But new research from Dr. Gabe Mirkin, who coined the phrase R.I.C.E. some 30 years ago, suggests that icing may actually delay healing.
In an article from June of last year, Dr. Mirkin explains how the ice that is meant to reduce swelling is in fact blocking your body’s own anti-inflammatory response. “When muscles and other tissues are damaged, your immunity sends inflammatory cells to the damaged tissue to promote healing. Healing is delayed by cortisone-type drugs, nonsteroidal anti inflammatory drugs such as ibuprofen, applying cold packs or ice, and anything else that blocks the immune response to injury.”
So what now? Treat injuries the same (Rest, Compression & Elevation) minus the icing. Strengthen your body’s anti-inflammatory response with these foods that fight inflammation:
- Spices– ginger and turmeric can be used to season your favorite foods, mixed daily with juice or by adding to a hot tea
- Omega-3s – found in fish or flax seeds
- Rich Colored Vegetables – beets, kale, peppers and tomatoes have all been shown to reduce inflammation
- Garlic & Onions – block the same pathways as NSAIDs to control inflammation
- Chocolate – use the raw form cacao form to make workout bars or recovery treats
Happy Training -Coach L
No.1 Nuts or Trail Mix - avoid mixes with added sugar such as candy
No. 2 Cereal - look for whole grain, high fiber cereals available at most gas stations. Scan the shelves for whole grain crackers to pair with dairy for a balanced snack
No. 3 Dairy - when you stop to fill up your car check the refrigerated section for string cheese or low-fat yogurt
No. 4 Fruit - whole fruit is best, check dried fruit for added sweeteners
No.5 Bars - while whole foods are always preferable to processed ones, skip the drive through and grab a high fiber bar to tide you over
Eating less processed foods is going to give you more energy and help you maintain a healthy weight. The more nutrient dense foods you consume the less high-calorie, low nutrion foods you will eat. Go ahead and eat some pizza...can you make the pizza at home using high quality whole foods rather than purchasing a frozen or fast food pizza? Focus on the quality of the ingredients and putting high-nutrition foods into your meals rather than food-like products.
Your Mission: Go through your pantry and start reading some labels.
-Are there five ingredients or less?
-Can I pronounce each of the ingredients?
-Would my grandmother recognize each ingredient?
-Can I find these ingredients in my kitchen?
If you answered "no" to any of these questions, you have a processed item. For a better choice, see if you can find a similar item that meets the above criteria.
Breakfast. The most important meal of the day. So why do we typically skip breakfast? The answer for most of us is probably a lack of time. In fact, most Americans rarely stop their busy lives to eat throughout the day. By the time you get home you are starving. You consume one large meal then sit in front of the TV drained of energy from your hectic day. Sound familiar?
Eating the right breakfast will help you maintain energy, make better food choices throughout the day, and resist over-eating. This is because breakfast sets our insulin sensitivity for the rest of the day. Eating a protein rich breakfast prevents spikes and crashes later in the day, allowing your body to metabolize fat instead of relying so much on sugar.
On the other hand, eating a high sugar / high starch breakfast such as a coffee shop pastry causes an insulin rush. This insulin rush causes your both insulin, blood sugar and blood fat levels to remain high for the rest of the day. By pairing starches with fiber you can slow down their breakdown/ absorption process for a more constant supply of energy (Hyman, M.D., Ultra-Metabolism)
Simply put, all this means that eating a breakfast high in protein and fiber is going to give you lasting energy and help you maintain a healthy weight.
Breakfast = 2 F/V + PROTEIN+ FIBER (5g)
•Greek Yogurt with 1 c. fresh berries & silvered Almonds, cucumber slices
•Whole-grain English muffin with melted cheese & tomato slices, piece of fruit
•2 egg omelet with seasonal veggies and fruit salad
•2 Hard-boiled eggs, banana, veggie sticks
•Breakfast burrito with 2 eggs, 1/4 c. salsa and 1 c. spinach