If you want to lose weight and inches, you should feel like you’re working out. Meaning, if you are reading a book or magazine while you’re on a bike or stairmaster at the gym you’re not maximizing your results. I say workout “smart”. By this I mean, in order to get results in a shorter amount of time you should feel your muscles working, and your heart rate increasing. If you are focused then it would be uncomfortable to workout while reading. By staying focused on your workout, and working out “smart” you’ll get better results in a shorter amount of time.
Most pregnant are concerned at one time or another with the amount of weight they are gaining. Some fear they are gaining too much too soon, whereas others are concerned they aren’t gaining enough weight. The key to gaining the “right” amount of weight is to listen to your body and eat when you’re hungry. Listen to your cravings and chose healthy foods whenever possible. So if you’re craving something sweet, opt for a piece of fruit or a fruit smoothie prior to indulging in something sweet high in calories and fat. As long as you’re listening to your body and eating healthy you are most likely gaining just the amount of weight you need to gain. For reassurance instead of asking about the number on the scale, ask, “Is my weight ok? Am I where I need to be”. Your doctor, midwife, or nurse will let you know. By focusing less on the number on the scale and more on eating healthy and exercising your anxiety will decrease and you’ll gain more enjoyment out of your pregnancy experience–remember, it’s just 9 mo! 
If you’re eager to lose the baby weight, you’ve got to get up and move! The first step is always the hardest part. Once you get your exercise clothes and shoes on, you’re on your way to making the first step, which is walking out the door and moving your body! I recommend putting your workout clothes out in the morning so you see them every time you walk by. I’ve found the “clothes reminder” really works well for getting my clients to take the first step. Once you get moving focus on how good it feels to move your body and tell yourself, “I’m doing a good thing, I’m taking care of me! Each day I exercise I’m becoming more fit”.
Often pregnant women are fearful of exercising while pregnant, especially if they didn’t exercise prior to pregnancy. As long as you are given the go ahead from your doctor, then it is safe to exercise, and it will benefit both you and your baby. Research has found that women who exercise during their pregnancies generally maintain a healthier weight, have easier labors, and quicker bounce back.
Prenatal yoga is an excellent form of exercise during your pregnancy. It’s safe and gentle and still gives a good workout so you can increase your muscle tone, plus you’ll earn postures, and breathing to make your labor easier. If you’re uncomfortable taking a class try a prenatal yoga dvd. I created 1st, 2nd, and 3rd trimester prenatal yoga dvd’s around my own pregnancy. For more info visit: http://fitbysara.com/prenatal-yoga.php
Many new moms are eager to lose their pregnancy weight and deprive their bodies and feel guilty about every morsel they put in their mouth. The result is temporary weight loss, and increase in moodiness, loss of energy, and lack of patience. It’s VERY important that you “fuel” your body with nutritious food. Our bodies need food/ fuel in order to survive! View your weight loss as a life long change. Life long changes take a bit more time, but the results last forever. Learn to listen to your body and chose healthy food that will fuel your body when you’re hungry. When you listen to your body, exercise consistently your weight will come off naturally.
Don’t deprive= Listen to your body= Chose healthy foods when hungry= Exercise consistnently=LIFETIME WEIGHT LOSS
Many of you pregnant moms have emailed me asking, “Is it ok to workout my abs when I’m pregnant?” The answer, “Yes if you’re doing the right exercises!” Having strong abdominals will reduce low back discomfort PLUS it will give you the strength for an easier labor PLUS it will keep your muscle tone for quicker bounce back. If you have the ok from your doctor and have a healthy pregnancy you can do “traditional” ab crunches during your first trimester (meaning the first 12 weeks). The ”traditional” ab crunch is laying on your back, pelvis tucked under, hands behind your head, chin open- inhale then exhale lift chest tightening your abs hold 1-2 counts, repeat 15-20 reps 2-3 sets. After 12 weeks you should avoid laying on your back, thus try this simple exercise to keep your abs firm plus you’ll strengthen and tone your shoulders!
Pregnancy Ab Work (week 1- 40 weeks)
On all fours hands right below your shoulders, knees hip width apart, bring your right knee in towards your chest. Hold for 1-2 counts and repeat 10-15 reps. Then switch to the other side. Work up to 2-3 sets.
I’ve received so many emails about weight loss after baby and concerns over the extra skin. Many of you want to know if the extra skin on your tummy will ever go away. The truth is exercise will firm the abdominal muscle and decrease body fat, but extra skin may never fully go away. Just think about how much your skin had to expand when you were pregnant. If you were carrying twins, or gained a lot of weight, the skin may never fully re-tract. Extra skin and stretch marks are also based on our heredity. So ask your mother and grandmother what they experienced. Don’t give up! You still can look great and feel great– eat heatlhy and exercise will help you be your best. And remember what a gift it is to have your little one in your arms!
For a great network of support, join my facebook group “Ahhhhh for New Moms”. Click here: http://www.facebook.com/group.php?gid=2385934019
I personally credit prenatal yoga to my two wonderful natural un-medicated births. The breath alone worked wonders, and I found the pelvis opening postures really helped to make my labor easier. Try this simple exercise to open up your pelvis to prepare you for your labor.
Squat Circles
With your hands on your hips, step your feet about 3-4 feet apart, toes slightly turned out. As you pilee squat circle your upper body to the right and come back to stand. Repeat 6-8 times then repeat going to the left.
You can find this move on my 3rd trimester prenatal yoga DVD: http://fitbysara.com/prenatal-yoga.php
One weight loss principle I teach my clients is to listen to their bodies. This means understanding your body’s hunger cues and eating when you’re hungry vs. by the number on the clock. I like to use children as an example. They eat when they are hungry, and they refuse to eat if they’re not. They are in tune with their bodies and eat regardless of what time it is. Once my client understood this principle, she said she no longer “hoarded food” because she knew that she would eat again when her body told her too. After she stopped hoarding food, she stopped eating huge amounts. She also noticed that she ate more meals, but they were in smaller portions. Once she listened to her body, her weight started to come off without forcing it.
I had a client who was really concerned that if she didn’t workout hard she wouldn’t get results. So if she didn’t have much time in a day she wouldn’t do anything. Soon most days she wasn’t doing anything, and the days she did something she felt horrible during her workouts because she didn’t feel as strong or as fit. My philosophy is this, “something is better than nothing”! Even if all you do is walk 10 min. a day, it’s better than not doing anything. Half of the battle is just getting out the door! Once you’re dressed and out the door, you’ll walk your 10 min. and probably feel like doing a little more. So the next time you’re debating whether to do anything, do something! Get your body moving! The more you exercise the more your body will crave it and you’ll soon adapt a consistent routine.
Consistent exercise of any type= Increasing your calorie burn= Weight Loss
Serious about losing weight? Tried every diet, but none of them worked? Ready for a fresh approach? Contact me for a FREE 20 min. coaching consultation. Email me at info@fitbysara.com.
