Usually in your second trimester of pregnancy your energy will increase, and your anxiety over losing your baby subsides. It’s an exciting time because you will begin to look pregnant rather than just feel bigger (like in the first trimester). Also, you will typically begin to feel the baby’s movements, and if you chose you can find out the sex of your baby. It continues to be important that you eat healthy and exercise. Instead of focusing on your weight focus on nourishing your baby. Remember that being pregnant is temporary, so it’s very important that you take good care of yourself, and it will translate to your baby.
Review from About.com of 1st Trimester Yoga DVD: “I’ve always been a big fan of Sara Holliday’s videos. She’s a great instructor and her workouts have a friendly vibe - no fancy sets or background exercisers, just straightforward workouts. Her Prenatal Yoga DVD includes a 45-minute workout targeting flexibility and strength for the first trimester. I did the video myself (not pregnant) and enjoyed it, so it’s not just for pregnant women. Get more details in my review and find out if it’s right for you. “
The first 10-12 weeks of pregnancy, most women are worried about miscarriage. A lot of women are fearful about being active because they do not know what exercises are safe to do. If you have a healthy pregnancy, and if your doctor has said that you can exercise, I highly recommend it! If you’ve never exercised, you can start now. Just start off slowly with walking, prenatal yoga, or swimming. If you exercised prior to getting pregnant, you can continue to do what you did before (unless it involved rollerblading, horseback riding, or contact sports). Exercising will improve your mood. Plus by being active you will be taking good care of yourself and your baby by a healthy lifestyle. One last tip…keep your partner involved! Make sure he understands how you are feeling, and tell him what you need to feel good (i.e., spell it out…tell him that you need him to tell you everything is ok.. Or that he’s there for you.)
Review from Arkansas Democrat Gazette of Stroller Workout DVD: “The premise of the video, however, is that you don’t need to stay inside to get the benefits of a total workout. You can spend time outside with the baby, enjoying a stroll in the park or your neighborhood while exercising to regain (or improve) your pre-pregnancy level of fitness. Push that stroller, Mama. Kick, lunge, squat. Walk fast. Jog. Sweat.”
After having a baby it can be challenging to get your workout in. Here are a postpartum exercise tips to get you started: *Make a commitment to yourself that you will do some form of exercise a minimum of 3 days a week (or whatever is do-able for you). *Keep track of your workouts on a calendar *Make simple positive notes to yourself on your calendar after you workout. For example: “I walked further today. I feel great!” * Join a class with others that have common interests to help you stay motivated and to gain a network of support *Set a date with a friend to meet and workout together. *Keep track of your accomplishments by writting them down in a journal. For example: “My pants are loser, my workouts are paying off”. Once you commit to get started, you are on your way to feeling better about yourself inside and out!
One huge challenge new mothers face is finding time to workout. Another challenge is seeing young children and babies faces when you put them in gym daycare! No worries, you don’t need to go to the gym to get fit! Here are some simple tips to get back in shape: *Play with your children. Children love to run and play. Follow them on the playground and you will get a workout! *Push a stroller. Find hills to tone your tush. On flat areas do intervals of jogging. Use park benches for tricep dips and modified pushups (see Stroller Workout DVD for more info). *Do a fitness DVD while your children are napping.
A key to getting back your body after having a baby is to think positive. Continually encourage yourself with positive self talk. Instead on focusing on what you need to change, focus on what you are accomplishing. For example, if you started exercising tell yourself, “I’m becoming more fit each day.” Take compliments! When someone says, “Wow, you’re really looking good”, Instead of answering, “well, I still have a lot more weight to lose” answer by saying, “Thanks, I feel good”. By keeping your thoughts positive you are more likely to stick with your goals and get the results you want!
“Being a Physical Therapist and a runner, I knew I needed to work more on my proximal strength and overall flexibility. I am getting all that, and the added benefits of relaxation techniques that foster a feeling of calm and well being. Thanks Sara!” Ellen Norton
Good posture keeps your body in proper allignment, which reduces the chances for muscle and joint discomfort. An added bonus is good posture makes you look more confident and more attractive. Yoga is an excellent way to improve your posture. In yoga, I continuously remind my students to become aware of how they are standing. After each pose I tell my students to stand with their spine tall, thigh muscles pulled tight, pelvis tucked under, abdominals tight, with their head lengthening towards the ceiling. Try this simple exercise: Bring your feet slightly away from a wall, then “flatten” your entire backside against the wall. Start by pressing your legs, the glutes, then low back, upper back, shoulders, and last your head. Notice how it feels to stand tall. It may feel a bit uncomfortable…but this is your body in proper allignment. If you take one thing from this exercise, first and foremost think of this when you stand or walk, pull your shoulders back by squeezing your shoulder blades, and lift your head. The next time you enter a room remember your posture and others will see a confident person.
Excerpt from About.com: Review of Sara’s Second Trimester Yoga DVD. “This quiet, soothing video is a great choice for pregnant women who want a total body yoga routine that increases flexibility and releases tension.”
