- Consult with your physician and/or midwife before you do any of our workouts or any exercise!
- Monitor your intensity during strength training and cardio work using the talk test, the Borg Scale of Perceived Exertion and a heart rate monitor.
- Stay hydrated by drinking at least 64 ounces of water a day, more if it is hot.
- Exercise to fatigue, not exhaustion.
- Stop exercising and consult your physician immediately if you feel pain, start to bleed or experience any other unusual symptoms.
- Gain no more or no less than recommended by your physician and/or midwife.
- Stay cool by wearing appropriate clothing, exercising in the earlier parts of the day, and going to climate controlled environments for your workouts, especially in the first trimester.
- Always warm up and cool down, it is easier on your muscles, less stressful for your heart and can help you avoid injuries.
- Keep your core musculature (includes the abdominals and butt) strong, it will help you avoid back pain, assist you in labor, and help you get back to your pre-pregnancy shape.
- Don’t forget to stretch. It will help you to keep your posture straight and help relieve some of the aches and pains of pregnancy.
Rebecca E. Davison, CPT
www.fitandfabulouspregnancy.com
-Why you need folate during pregnancy:
As a pregnant woman you have probably heard that folate or folic acid (the synthetic form found in supplements). There is a very good reason for this. Not only does folate help prevent neural tube defects, serious abnormalities of the brain and spinal cord, lack of folate may also increase risk of preterm delivery, low birth weight, and poor fetal growth.
-How much you need:
During pregnancy and even before conception you need 1 milligram (1,000 micrograms) every day.
-Good Sources:
Cereals fortified with folic acid, leafy green vegetables, citrus fruits, and dried beans and peas.
Rebecca E. Davison, CPT
www.fitandfabulouspregnancy.com
I just recently got re-certified in CPR. It feels good to know that I have the knowledge and skills that could help save another person’s life. Being a mommy I know how scary the thought of my baby girl choking or not being able to breathe. And even worse is the thought that all I could do was sit back and watch. With CPR I at least would be able to be proactive in a bad situation. As a certified trainer I have to get re-certified every two years, but now, as a mother, I believe it is a good idea for everyone. If you would like to look into being certified in CPR check out the following link; http://www.redcross.org/services/hss/courses/index.html?WT.srch=1&gclid=CKDGn_jg8I4CFQNYYQod0l9qMg. The life you save may be your own child’s.
Rebecca E. Davison, CPT
www.fitandfabulouspregnancy.com
Although exercise is good anytime of the year, the fall season is a welcome respite for pregnant women. As you and I well know, pregnancy increases our heat production and makes you feel hot all the time. This can make exercise hard in the summer months, but now that things are starting to cool down for most of us, it’s the perfect time for pregnant women to exercise. Not only is it cooler, but the crisp air can be helpful in reviving us and making us feel more like exercise. Outside is a great place to get cardio work in during the fall. You can enjoy all the fall colors and enjoy the cooler air on your face as you walk or jog. So don’t let another day pass you by, pregnancy can be a great time for exercise! Just be sure to check with you OB/GYN before beginning any type of exercise!
Rebecca E. Davison, CPT
Although I know summer is not known for being a great time to be pregnant because of the extra heat women feel during their prenatal months. However as I was walking through the grocery store and saw all the luscious fruit and the great prices I realized that summer can be a great time to be pregnant!
There were strawberries, blueberries, blackberries, grapes (in many different colors), pineapple, copious amounts of apples, and all sorts of melons. One of my personal favorites is strawberries, they are so delicious in the summer and don’t even get me started on the black berries!! And if that’s not enough to tempt you, the prices might.
If you are trying to eat more nutritiously or just want to continue to do so, summer is a great time for it! Fruit is not only full of vitamins and minerals, but they also have fiber and are low in fat.
I have some sort of berry everyday for breakfast with low-fat vanilla yogurt. Try it with a few crushed graham cracker sticks for a little crunch! Yum!
Rebecca E. Davison, CPT
www.fitandfabulouspregnancy.com
