General | Fit and Fabulous Pregnancy Blog


July 27, 2009

The 3rd Trimester: What you are facing and how to deal with it…

Filed under: 3rd Trimester, General, Pregnancy Exercise — Rebecca @ 12:07 pm

So you thought you were clumsy last trimester? Watch out!

It gets worse! Although your bulging belly is fun for most

people to see AND feel, it can also cause falls if you aren’t

careful!

-wear shoes that fit well, with little to no heel

-watch out for hazards, be especially careful of wet floors!

-use your core (especially the abdominals between your hip

bones) by pulling them in toward your spine slightly, this

will help your balance and help ease back pain

Lack of Motivation:

Some women have lots of energy while others feel tired all

the time. If you are one of the latter, give yourself a break,

your baby is probably taking a lot of your energy! If you

need to, take a couple days off. You can always do your

exercise at another time. Remember there are seven days in

a week and you don’t have to push your workouts all into

the first two!!

Feeling Overwhelmed:

This is a very exciting, yet anxious time of your pregnancy.

There will be a lot on your mind. Besides taking time off,

you need to take time for yourself, go to a spa, get your hair

done. But don’t forget to exercise too. This will help you

focus on something else besides the coming birth and baby

and give you’re an adrenaline rush that will lift your spirits.

You will also feel good that you’ve done something positive

for both you and your baby!

Learning to Slow Down:

a bit. Ease up on yourself, take more time to rest between

sets, and decrease your repetitions a bit. Be sure you are not

pushing yourself too hard.

If you have any problems, STOP and consult your Physician!

As always the most important things are you & your baby.

July 20, 2009

How to Cope with Gas and Bloating:

Filed under: General — Rebecca @ 12:51 pm

Not only do we have to deal with our expanding waistlines during pregnancy, but we have to worry about these two beauties as well! Pregnancy hormones are responsible, especially progesterone. This hormones job is to relax the uterus, which decreases the likelihood of uterine contractions until the baby is ready to be born. Unfortunately it doesn’t just affect the uterus; it affects all the smooth muscles in the body, including the stomach and intestines. The result? Your digestive system gets sluggish! What can you do? Even though these not-so-fun symptoms may not make you feel like exercising, a workout may be just the thing to ease your discomfort! Physical activity actually improves digestion, and reduces gassiness and bloating.

More hints and suggestions on reducing gas and bloating:

Eat many small meals instead of three large ones.

Stay away from foods that seem to cause you to have gas.

Don’t hold gas in - that will make it worse!

Try rocking vigorously in a rocking chair, pushing off with your feet at the bot.tom of the chair’s downswing. For some reason this seems to help gas pass from your system more easily

July 15, 2009

Staying Motivated!

Filed under: General, Pregnancy Exercise — Rebecca @ 12:45 pm

Good intentions are good, but when all the changes of

pregnancy weigh you down, it’s hard to stay motivated!

Here is some advice I hope helps you stick to it!!!

Set your sites low!

 

 

 

Make your goals realistic, not

fantasies!

Make a commitment!

 

 

 

Write down your intentions

and put it on the refrigerator or on calendar. Then

put an X on each day you get your goal done!

Reward yourself!

 

 

 

Positive reinforcement works for

kids AND it works for mothers-to-be! Maybe that

new movie you are dying to see or a nice pre natal

massage!

No self criticism!

 

 

 

If you have a terrible week and

don’t get your exercise in, don’t get mad at yourself!

You are pregnant, which means your body is

already working hard and once in a while you’re

allowed to take some time off.

July 1, 2009

Your pregnancy & how you are gaining the weight

Filed under: General — Rebecca @ 8:58 pm

You have probably seen a chart showing the “average”

weight gain during pregnancy. But you must remember that

before pregnancy we all come in MANY different shapes and

sizes and during pregnancy is no different! In fact, there are

even more variable then! Even women with similar diets and

activity levels are very different during pregnancy! It

depends a lot on how much the baby weight, how much the

placenta and body fluids weigh and how our body carries the

weight. Some women carry the baby all in the front, down

low, up high, or out to the sides! So don’t try comparing your

beautiful, pregnant body with anybody else’s!

Just be sure to eat a healthy, well-balanced diet and keep an

eye out for overeating high fat, low nutritional foods!

Remember, it’s not just about you, but your coming bundle of joy!

June 15, 2009

Water intake during your pregnancy, especially while exercising-

Filed under: General, Pregnancy Nutrition — Rebecca @ 2:10 pm

Water plays a vital role in a healthy, fit pregnancy:

1.Water carries nutrients through your blood to your baby!

2.Water helps prevent bladder infections, which are common during pregnancy.

3.Water helps prevent constipation.

4.Water helps with hemorrhoids.

5.Although it may seem counterproductive, drinking enough water actually helps

you NOT retain water.

6.Water helps prevent dehydration which is especially important in your third

trimester when dehydration can cause contractions that can trigger preterm labor.

How much water is enough?

You should drink at least six to eight 8 ounce glasses everyday (48 to 64 ounces) plus one 8 ounce cup for

every hour of light activity. This means if you are adding this program to your weekly activity plus cardiovascular

activities at least twice a week, you should be drinking at least 72 ounces of water four days out of the week.

If you don’t enjoy the taste of water, try adding a lemon wedge or put some flavoring in it, such as crystal light.

If you are unsure of how much water you are getting in, fill a 64 ounce container with water in the morning and be

sure to finish it by the time you go to bed. Remember, the earlier you drink the water, the less you’ll have to get

up in the night, which is important for pregnant women!

June 12, 2009

Important Pregnancy Exercise Reminder

Filed under: General, Pregnancy Exercise — Rebecca @ 11:39 am

Your pregnant body is producing the hormone “relaxin” which is a hormone that loosens your joints so that your body will be more able to push your baby out.  This is great for labor, but it can be a problem when it comes to exercise and muscular stretching.  This hormone can lead to injury or over-stretching.  Be careful not to lift weights that are not too heavy for you and never push a stretch past the point of mild discomfort. 

Don’t let this stop you from exercising or stretching, just use common sense and listen to your body’s signals.

June 8, 2009

How exercise can help prevent or alleviate backaches.

Filed under: General, Pregnancy Exercise, Uncategorized — Rebecca @ 11:29 am

An aching back is an unfortunate side effect of pregnancy.  The normally stable joints of the pelvis begin to loosen to allow for an easier passageway for your baby in delivery.  This along with an oversized pregnancy belly, throws off your body’s balance.  To compensate we have a tendency to allow our shoulders to push back, arch our necks, push out the belly and put our hands on our hips.  This leads to a deeply curved back, strained back muscles and pain.  The best defense is prevention starting with strong abdominal muscles, good posture, and good body mechanics. 

Tips for preventing back pain:

1.  Keep weight gain within recommended parameters

2.  Avoid high heels (which lead to bad posture)

3.  Bend knees when lifting heavier items (lift by bending your knees and pick up slowly, don’t just bend from the waist.

4.  Avoid standing for long periods of time.

5.  Sit “smart.”  (with your butt in the corner and your back against the back of the chair, don’t let your head or feet hang down.)

6.  Avoid sitting for long periods of time.

7.  Sleep on a firm mattress (preferable on your side.)

8.  Avoid reaching far above your head (to paint, put away clothes, etc.)

9. Do “core” work to keep your abdominals strong.

10. Practice good posture (with your shoulders back, chest up, abs pulled in.)

*If you are already suffering from a back ache, here are a few tips to help:

-try alternating cold and heat to the area, this can relieve sore muscles.  Try 15 minutes with an ice pack followed by 15 minutes with a heating pad.  (Be sure to wrap both with a towel for safety.)

-consider visiting a chiropractor or physical therapist who specializes in prenatal care.

May 29, 2009

Kegel muscles and exercises to keep them fit.

Filed under: 1st Trimester, 2nd Trimester, 3rd Trimester, General, Pregnancy Exercise — Rebecca @ 5:26 pm

If you’ve heard horror stories about bladder control and sex after your baby, don’t worry there is

something you can do now to help with those things later. You can do Kegel Exercises! If you

don’t know what that is or if you’d like to know more, read on!

 

We have a muscle group that is uncommonly known about, but extremely important. This is the Kegel Muscle. This

is a hammock-like structure of muscles located in the pelvic floor region in

both men and women. In women this muscle group actually helps hold the pelvic organs, like

the bladder, in place. There are 3 openings to the muscle: the urethra, the vagina, and the anus.

Each of these openings is surrounded by a sphincter which is comprised of voluntary and

involuntary muscles. The voluntary muscles provide you with control over the release of urine

and feces. The involuntary muscles hold your organs in place.

 Where is the Kegel Muscle?

The best way to find this muscle is to empty your bladder while you are going to the bathroom. After you’ve done

this, try to imagine stopping the flow of urine. The muscles that you contract to stop the flow are the Kegel Muscles.

*be sure to empty your bladder before doing Kegels, having urine in the bladder can potentially cause urine to back

up and cause a bladder or kidney infection.

How do you perform Kegels?
Kegels do not have to be done in the bathroom. Once you have found this muscle, you can do them anytime, 

 anywhere and nobody will know the difference! Just contract the muscles that cut off the flow of urine and hold.

Try doing 10 repetitions and holding each one for approximately 10 seconds. You can work up to 15 to 20

repetitions or do just the 10, but hold each for 20 to 30 seconds.

 

 

 

 

May 27, 2009

Can stretch marks be prevented?

Filed under: General, Pregnancy Exercise — Rebecca @ 1:16 pm

Even though these rippled stripes on your skin may seem very foreign to you, they really are quite common. In fact, half of moms-to-be can expect to get them.

The Cause: Although experts aren’t exactly sure, they think they are partly hormonal. Your genes seem to also play a part. Usually you won’t see these until 25 weeks, but some women see them as early as the first trimester.

Prevention: Although preventing these entirely may be close to impossible, many physicians still believe that proper hydration and keeping weight gain reasonable might help. Plenty of water to drink and over the counter creams can at least help moisturize the skin and reduce itchiness.

Treatment: These marks usually fade to a white color about two months after delivery. Dermatologists and plastic surgeons can help, but it’s best to treat these marks as soon as possible. But you can’t do anything until the baby is born, so just eat nutritiously, work out if your Health Care Provider says it is ok and enjoy your incredible changing body!

 

May 17, 2009

Weight Gain Distribution during Your Pregnancy

Filed under: General, Post Pregnancy Nutrition, Pregnancy Exercise — Rebecca @ 12:46 pm

Working out and proper nutrition habits will help you avoid excessive or unnecessary accumulation of fatty deposits often associated with pregnancy. However, weight gain is distributed unevenly throughout pregnancy anyway. Don’t worry about this, it is normal. Most women of normal pre-pregnancy weight will experience a weight gain of 25to 35 pounds during pregnancy. the following is the averageweight gain distribution throughout the approximate 40 week gestational period. -approx. 3.5 pounds in the 1st trimester and approx. 1 pound per week in the 2nd and 3rd trimesters. If you were underweight to begin with, a larger weight gain may be necessary. Your doctor can help you determine the appropriate amount of weight for you to gain. If you were overweight to begin with, it is not expected that you will gain less than 20 pounds during pregnancy. Lowered weight gains in overweight women have been shown to produce smaller, sicklier babies who are often born premature. Dieting during pregnancy is never appropriate.

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