When you’re pregnant being intimate changes from trimester to trimester. For me personally, the first trimester I was tired, but my belly was small, so if I got enough rest I felt comfortable being intimate. Most moms to be agree that the second trimester is usually the best for intimacy. In this trimester pregnant women typically feel good. They no longer feel “bigger/fat”, they feel pregnant. Plus, there are hormones that increase libido. In the third trimester your belly typically feels big and your energy is at the lowest. Plus it can be hard to find a position that’s comfortable for intimacy. If you want to be intimate without having sex, let your partner know that you crave his touch and affection. The key is to listen to your body and communicate with your partner. The more open you are about how you are feeling and needing the more connected you will feel with your partner.
When you’re pregnant it’s very common to experience a range in your emotions. Sometimes you’ll feel irritated, grumpy, or even down. These feelings you’re having are normal, and can be changed with some simple exercises. Try this sequence of exercises to improve your mood. The first prenatal yoga exercise I describe will release tension in your body. In a seated position, bring the soles of your feet together. Inhale bring your knees up, exhale (through your nose) gently release your knees towards the ground. Repeat 10 times. Next, get in a comfortable cross legged seated position (you can place pillows, blankets, or towels underneath you). To release tension in your head and neck, bring your right arm over the top of your head. Place your right hand near your ear, inhale and gently press your head into your hand, release on the exhale. Repeat 10 times, then repeat the exercise on the other side. Last, to relax your mind and body, close your eyes and take 8 deep cleansing breaths…breathe in through your nose and out through your nose. Notice the difference in how you feel. Breathe this feeling in and slowly open your eyes. Don’t you feel so much better now?!
“Sara, I wanted to write a quick note to let you know how much I have enjoyed going to your Yoga classes. The classes are always at the end of a long busy day for me. I enjoy them so much. I like that you ask each of your students how they are feeling and what type of class they would like. I always leave very relaxed. It is amazing what a sound sleep I have after I go to your Yoga class in the evening.”
Sincerely, Debbie F.
So many moms ask me if it’s truly possibly to get back the body they had prior to baby. The answer is, “yes…and it can be even better than before!” From personal experience I admit that my body has definately changed since having two children, but I think in big part it’s because of the exercises I’m doing now vs. due to having kids (besides the change in my breasts from nursing!). Prior to having children I used to lift heavy weights and do a ton of the stairmaster and teaching classes. After having children I cut way down on my weight lifting, increased my yoga, taught less, and exercise outside vs. on a stairmaster. The yoga has made my muscles longer vs. thick and bunchy, and modifying my exercises so I’m not over-working my muscles has improved my muscle tone. My advice is this, believe that you can have your body back and enjoy the exercises you do. Remember everything in moderation!
Many moms have asked me how I lost my pregnancy weight so quickly. One key was I exercised and ate healthy (well most of the time!) throughout my pregnancy. As long as you get the go ahead from your doctor, it’s very important to stay active during your pregnancy. Besides keeping your weight at good levels, exercise will help to reduce edema (or swelling), because exercise increases circulation. Also because exercise brings heat to your muscles, it can help ease muscle tension and discomfort.
When a woman becomes pregnant she’s filled with excitement, and often fear. She wonders, “will the baby be ok?” “will I gain too much weight?” Many women ask me for suggestions about how to eat when they’re pregnant. The key to remember is that you are growing a baby, and it’s very important that you listen to your body and eat healthy and drink more water. Your body will probably crave more food at times, and this is because you are creating a baby! So eat more, just chose foods that are healthy and will nourish your baby. There may be some months where you gain more then other months. Do not focus so much on the number, but on creating a healthy baby. If you are eating healthy and exercising, you will lose your pregnancy weight much quicker than if you are eating junk food.
A lot of the women I work with asked me today if it was healthy to eat turkey. The answer is yes IF you eat the white meat. The dark meat has a lot more fat than the white. Also, stay away from heaving dressings. The dressings that you add to your turkey can have more fat calories than the turkey you are consuming! Have a great Thanksgiving! And keep your questions coming.
If you’re looking to tone your upper body, I recommend “wall push-ups”. This is an exercise you can do whether your pregnant or not. Bring your feet about 3 feet away from a wall, and place your hands chest level, shoulder width apart. Inhale and bend your elbows, bringing your chest towards the wall, then as you exhale extend your arms straight. You can turn your head towards the side if it is more comfortable for you. Work up to 2-3 sets of 10 slow, 10 pulse, 10 slow, taking a break between each set.
“After having my first child in my mid-thirties I felt weak and unmotivated. After just 3 weeks with working out with Sara I am now motivitated to get back in shape and now fit into my pre-pregancy pants.” Kandra Olsen
If you want to change the shape of your muscles, you can do so by the exercises you do. For example, have you ever noticed that swimmers have strong v-backs? Gymnasts are small with proportional muscles? Bicyclists have thin caves and strong thighs? Yoga is amazing for creating long, lean muscles. I have seen first hand how my body has changed since I started doing more yoga. I used to have short, thicker muscles, and since I have increased my yoga classes my muslces have the appearance fo being longer! The reason this happens is because yoga focuses on “lengthening the muscle” by holding poses for extended periods. Besides lengthening the muscles, yoga increases muscle tone, improves flexibility and leaves one feeling relaxed and centered. With all of those benefits, don’t you think it’s worth a try?!
