Warning...entering baby update week. See ya next week if you don't want to see some fun workouts and a cool discount.
Wow! I can't believe the 1st trimester has come and gone and this baby and I already past the 16 week point! I've been wanting to share a big re-cap of my 1st trimester fitness, and give some good early pregnancy workout examples for anyone interested!
Now entering the 2nd trimester!
I've been one lucky pregnant girl, and I don't take this lightly! So thankful! No puking for me, and relatively few of your "typical" symptoms. When I think of my 1st trimester in a few words I think: tired, achy, and moody. And I'm sure as all of you moms or preggos out there can attest to, those are some pretty lucky words. It could be so much worse! Because of the fatigue and body aches/soreness, I found myself modifying my workouts more than I expected to in my first trimester. Like always, pregnant or not, EVERYBODY IS DIFFERENT. I can't stress this enough. There are people who struggle to get through any kind of workout while pregnant. Others are running marathons. A lot of us fall somewhere in that huge space between! It's so important to listen to your body (and your doctors) and take care of yourself!
Basically, I have been going on the idea of staying active as much as possible, without pushing myself to the limit. When I was too tired to think, I didn't stress out about missing a workout. My doctor was supportive of my exercise habits and encouraged me to do as much as I felt comfortable doing. In general, I have kept the rule of not letting my heart rate get over 140 bpm. This didn't take much for me in my first trimester! Because I was following this heart rate guideline, I backed off running and stuck to walking hills on the treadmill, using my spin bike, and doing programs on the elliptical. The elliptical really has been my favorite piece of gym equipment, it was a lot easier on my shifting hips than the high impact of running. Throughout my first trimester I didn't change much of anything with my strength program. I did a few total body workouts per week, just with limited intensity when it came to plyometric moves like burpees and other jumping moves. I started to minimize the amount of "crunching" movements for my core, and focused more on planks and bridges to keep my core strong. I also did more yoga - mainly because my body was craving it and I like to listen to my body!
Basically, I have been going on the idea of staying active as much as possible, without pushing myself to the limit. When I was too tired to think, I didn't stress out about missing a workout. My doctor was supportive of my exercise habits and encouraged me to do as much as I felt comfortable doing. In general, I have kept the rule of not letting my heart rate get over 140 bpm. This didn't take much for me in my first trimester! Because I was following this heart rate guideline, I backed off running and stuck to walking hills on the treadmill, using my spin bike, and doing programs on the elliptical. The elliptical really has been my favorite piece of gym equipment, it was a lot easier on my shifting hips than the high impact of running. Throughout my first trimester I didn't change much of anything with my strength program. I did a few total body workouts per week, just with limited intensity when it came to plyometric moves like burpees and other jumping moves. I started to minimize the amount of "crunching" movements for my core, and focused more on planks and bridges to keep my core strong. I also did more yoga - mainly because my body was craving it and I like to listen to my body!
Most days, my workout was the best part of my day. It was really refreshing for me to do something that feels "normal" to me when the rest of my body wasn't feeling quite so normal. I had some body image issues about how my clothes were feeling and fitting, but put me in some workout capris and a cute tank and I felt great about myself again! Speaking of cute tanks - remember when I told you about those awesome tanks from For Two Fitness? Well, I'm finally ready for some maternity style clothes and can't wait to place my order! I've got a great deal to share with you later this week! Check back in!
the workouts
Here are 2 workouts I used during my 1st trimester. These can definitely be modified and used later in pregnancy, and are really great workouts even if you're NOT pregnant!
For this total body circuit, I used my spin bike at home for the cardio. You could march, jog in place or do any of your favorite cardio. I used 5-8lb weights for the body builders. You can modify by stepping instead of jumping from your plank to a squat, and using whatever weights (or no weights) you are comfortable with. See example of a "body builder" here:
I based this cardio workout on gradually climbing a hill. As the hill gets steeper, your resistance goes down to accommodate your (likely) raising heart rate. Figure out what works for you, what resistance to start at and when you need to lower it.
what about you?
Any favorite prenatal workouts out there?
What do you like better - the treadmill or elliptical?
What do you like better - the treadmill or elliptical?
Disclaimer: Although I am an AFAA certified Personal Fitness Trainer, you should consult a physician before starting any exercise program or diet. If you choose to do any workouts on this website, you do so at your own risk.
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