Prenatal yoga is the latest trend for pregnant women, and for good reason.  Prenatal yoga can increase muscle tone, improve flexibility, provides relaxation, reduces pain caused by pregnancy, and gives a deeper connection to yourself and your baby. 

I did yoga throughout both of my pregnancies, and taught yoga to many of my pregnant clients and noticed great results mentally, physically, and emotionally.  I wanted to help more pregnant women feel great and beautiful, so I created prenatal yoga DVD’s designed for each stage of their pregnancy.  I believe it is most beneficial to design a workout for each trimester, because our bodies and are moods change with each stage. 

There is a lot of misconception about what a woman can do when she finds out that she’s pregnant.  If the woman was healthy and exercising prior to pregnancy and her doctor gives her the thumbs up to exercise, then it’s very important to keep exercising!  Exercise will benefit the mom to be by keeping the body in good shape, reduces muscle pain caused by pregnancy, improves emotions, and can make labor so much easier.  Still there is a lot of fear about what exercises are safe.  Therefore I felt a great need to create DVD’s that new moms can trust.  I used my nearly 15 years experience in the fitness industry, along with my personal experience of having two children to show what is safe an effective.  I’m so excited to share what I did to feel so great throughout my pregnancies, and then quickly regain my pre-pregnancy form!

So, you have had a baby…what do you do now?  As a personal trainer and aerobic instructor the most common questions I get are, “When can I start exercising again?”  and “What exercises can I do that are safe?”  My advise to the first question is to get the thumbs up from your doctor prior to exercising.  Usually a doctor will give the thumbs up 4-6 weeks after having a baby vaginally or 8-10 weeks after having a C-section.  Even if you feel great shortly after delivery, your body takes time to heal from the inside.  Often times women are eager to get their body back so they start working out intensely too early.  This can result in and increase in bleeding and a longer delay to getting back to exercising.  C-sections take even longer to heal since the abdominal muscle is cut.  Once you get the go ahead from your doctor start off slowly with walking, swimming, and basic yoga.  Gradually build up the intensity.  If you were exercising througout your pregnancy you will get back your intensity quicker as well as your pre-pregnancy form.   If you did not exercise during your pregnancy get back on track now!  You will feel better about yourself, and you will be a great role model for your children.

I specialize in exercise for women because there is a difference in the needs for men and women.  Men typically want to get bigger muscles, while women want to tone up and trim down.  Men typically lift heavy weights, while women shy away from weights for fear of “bulking up”.  At one time in my life I was really into natural body building.  I have a naturally muscular build, so with effort I can get big muscles..but I also learned that I can make my muscles long and defined.  It’s true that your body can change with the exercises you do.  For that reason I have found that doing a combo of light weights, kickboxing, and yoga plus good healthy eating habits has given me and many of the women I work with amazing results.  As far as getting big muscles…most women won’t get them unless they work really hard at it, and have a mesomorph build (or a naturally muscular body).  My advice is to try a variety of exercises over a 3 month period of time and see how your body changes by the type of exercise you do.

The benefits of toned muscles go beyond just looking good.  For example, toned muscles in the abdominals will help to support the low back and decreases the likelihood for low back pain.  Also strengthening the upper back muscles will help to improve posture.  The question I hear a lot is whether to use weights or not.  My answer is this… it’s up to you!  You don’t need weights to tone the body, however, weights are great to do too.  I recommend a combonation of weights and toning without weights.  You can achieve a toned physique either way!  Using your own body weight and doing exerecises such as pushups and tricep dips tones the upper body.  One thing I recommend prior to using weights is to do exercises without weights to learn proper body mechanics and therefore reduce the chance of injury.

“I joined Sara’s stroller class workout to shed off the pounds from my second baby. It’s been almost three weeks and I’ve notice more energy, stronger, and my pants are fitting looser. Sara’s stroller workout class is so much fun even my son enjoys coming to class (he also does Sara exercise at home). I’m not a morning person I just can’t pull myself out of bed but for Sara’s class it doesn’t matter how early or how far, I’m there.  I highly recommend this class to any moms who want to loose weight the fun way. Moms you just need to check this class out and you’ll know what I mean”.  Margie Wong