Archive for the 'Prenatal Fitness' Category
Pilates is a form of exercise that was created by Joseph Pilates in the early 1900′s. Pilates believed that life-style, bad posture and inefficient breathing contributed to poor health, so he created a series of exercises to: teach awareness of breath and of alignment of the spine, and strengthen the deep torso and abdominal muscles. Pilates called this method “Contrology”, today we know it as Pilates.
Pilates is a great compliment to any exercise program or as a stand-alone fitness regime. The first and most important principle of Pilates is breathing. Breath is the essence of life and yet so many people breathe inefficiently. We run around all day stressed out at work, preparing meals for the family, taking kids to piano lessons or soccer or ballet. Just grabbing 5 minutes a day by yourself to focus on breath would be beneficial. Read the rest of this entry »
Why do we need to do strength training? Why not to do only cardio and eat right? A lot of women are scared to strength train because they think it will make them bulky and make them look like men. This is one of the biggest misconceptions out there and continues to deter women from the weight room. Strength training is important for an overall fitness program. If you want to reduce body fat, increase muscle mass and burn calories more efficiently than strength training is for you!
Lets talk specifically about strength training for moms. Why is it so important?
Women often neglect the upper body workout, but we are born with less upper body muscles than men and we need them for not only lifting the children but toting laundry, hauling groceries and hefting garbage.
Back problems are among the most common ailments and many problems start during pregnancy. A lot of back injuries result from misuse of the back when other muscle groups should be doing the work, therefore moms should strengthen the muscles that support the back.
Another area that is very important to strengthen are the abdominals. Every woman who has given birth is anxious to get her tummy back into shape. But having a flat stomach for looking better in a bikini should not be the only reason. To strengthen the core will help to strengthen the lower back. It will help to prevent the abdominal muscle separation and prolapse of internal organs. Read the rest of this entry »
Do you ever wish you had more hours in the day? I certainly do! What would you do with the extra time if you had it? When I speak with my clients about the greatest obstacle when adopting a regular exercise routine they always talk about lack of time. We are busier than ever with constant demands on our time from work, children, families, friends etc.
Whether you have just given birth or have several children, it may seem next to impossible to find the time and the energy for exercise. But we all know how important it is. I find that the clients who are the most successful in adopting an exercise program that lasts are those who manage to integrate it with their families. Try to think active living instead of exercise. There are so many things you can do. Read the rest of this entry »
There are plenty of exercises that are safe, effective, targeted to strengthening imbalances, and supportive of the pregnant condition. Prenatal exercise is a tremendous investment in the health and well being of both mom and baby. Knowing the best exercises for pregnancy is the challenge, so use this as a guide.
It is imperative to follow general prenatal fitness guidelines, and to have a Parmed-X for pregnancy signed by your primary prenatal caregiver.
Prenatal (General Trimester Guidelines)
● If you were previously active you can work at moderate intensity 30 minutes/day or more.
● Stay well hydrated and don’t become fatigued or overheated. The baby is susceptible to heat and you’re more likely to be fatigued.
● Consume an additional 300 calories per 30 minutes of exercise.
● Cardio 3-5x/week 30:00
● Strength 2-4x week 30:00
● Stretch Daily
Read the rest of this entry »
During the summer months when the kids are off school, we are often not able to keep up with our regular routine. Unfortunately, our health and fitness goals might loose priority in the roller coaster we call life! We are eating differently and perhaps unhealthily and/or spending time running around with our kids, that we don’t have the time or energy to exercise. However, back to school means back to you! September is the month to set up a fall schedule to get you back on track (and your kids too!).
A simple schedule should include: Read the rest of this entry »
Heat and Exhaustion During Pregnancy – How to keep moving safely – by team member: Chernell Bartholomew
So you’ve entered the most beautiful time of your life, you are pregnant. You are glowing and womanly. Maybe your mother or friends didn’t tell you but along with all those “beautiful” feelings comes the gassy, bloated, nauseous and exhausted side of pregnancy.
As much and as fast as our bodies are changing, being sensitive to temperatures and feeling extra tired is normal. For an active or even previously sedentary woman this is a heavy hit. All you can think of is sleep, some crackers and a massage but one of the things that can help those aches and fatigue is exercise.
In your first trimester your metabolism is in overdrive and the barrage of hormones leaves you tired. Some of the most important building blocks for your baby and pregnancy are forming like the placenta and his or her nervous system.
The second trimester is said to be the “honeymoon” phase when you will experience more energy and the excitement of baby is getting closer.
In the third trimester you are now carrying more weight and sleep is starting to become restless (if it isn’t already) and this causes that fatigue to knock you out again. Read the rest of this entry »
I’m a little surprised actually, that I have never written a post about this before seeing as on almost a daily basis, I go to the gym and quietly gasp when I see the “goings -on” at my local gym. And I’m not talking about the typical member-to-member stuff that I’m clearly not aware of. No, I’m talking about the trainer/client stuff. The “stuff” that makes me cover my eyes, shake my head and walk away.
If you ever have the opportunity to hire a personal trainer; especially as a new mom, I implore you to do your due diligence and get the right one for you. Then you want to be sure that they know what they are doing and not just talking the “talk”.
Just like any industry out there, there are good trainers and not-so-good but how do you know? And sometimes people find out when it’s too late. Read the rest of this entry »
We are all human and sometimes need a good kick in the pants to get our butts moving from time to time. Whether you are a seasoned fitness enthusiast or a beginner, motivation can, at times, blind-side you and leave you feeling stuck when it comes to fitting exercise into your day.
So if thinking of creative ways to get moving has got you stumped, try a couple of these quick tips and maybe, just maybe, you might surprise yourself. Read the rest of this entry »