Pregnant & Fabulous in Arizona
First things first...CONGRATULATIONS!
Many mom's to be are often nervous about how to navigate and maintain optimal health and wellness during their pregnancy but they need not be. The rules are not so different from what I would suggest to my non pregnant clients but I do have my top 5 tips to remember to look and feel great during this oh so special time.
Tip #1: You are not "eating for two"
I am dispelling that myth right here. You are adding an additional snack into your meal plan but we're talking ~200-300 extra calories per day which could be a banana and a tbsp of almond butter or a few extra ounces of protein in each of your main meals. The average woman gains approximately 25 pounds during her pregnancy and that mostly occurs during the third trimester. Do eat when you are hungry, but.. don't over do it as it will be that much harder to take off the weight post-natally.
Tip #2: Exercise! Camelback Mountain, here we come?
Cardio will give you extra energy, Yoga will enhance mobility and balance, and Strength training will improve posture, relieve backache and stiffness, and help prep for delivery. Exercise will also help you ease back into your pre-baby body more quickly than those who don't exercise during their pregnancy.
Tip #3: Use your rate of perceived exertion (RPE)
Due to an increase in your cardiac output, your heart has to work up to 40% harder which results in an increase in heart rate (as much as 10-20 BPM). Thus, your target heart rate may not be the best way to rate your workout. Aim for a RPE of 5-8 (Fairly light to hard).
Tip #4: Be aware of Estrogen and Relaxin
During pregnancy increasing levels of the hormones estrogen and relaxin cause relaxation of the joints ligaments and connective tissue, which can increase the risk of injury during exercise. Take extra caution and remember to support the joints (elbows, wrists, shoulders, knees, ankles) during exercise. Stay focused during your workout and slow your reps to ensure proper movement patterns.
Tip #5: Stay Hydrated (even more so than usual). Especially in Paradise Valley
Drinking enough water prevents dehydration and will decrease muscle cramping. Dehydration during pregnancy can lead to many complications such as headaches, nausea, cramps, swelling, water retention and dizziness. This is especially important in the third trimester when dehydration can actually cause contractions that can trigger preterm labor.
Hey! I'm Pre-Natal Certified!
Work with me and we'll create the optimal fitness and nutrition program to support you and baby!