You know that you need to exercise consistently to lose weight and be healthy, the tough part can be staying motivated.  I highly recommend working out with a friend.  Friends will hold you accountable, plus it’s more fun to workout with a buddy.  Challenge each other to workout a little longer or at a greater intensity then celebrate your results!

Prenatal yoga has many benefits including an increase in body awareness.  Body awareness means you’ll be conscious of what feels right in your body.  As your belly grows you will be able to do different movements.  Some of the postures you did in your first trimester will no longer be comfortable in your third trimester.  However, you can enjoy a deeper connection with your baby as your awareness grows to the ever increasing size of your baby in your belly.  Try this simple exercise below to connect with your baby and experience body awareness.

Body and Baby Awareness Exercise
*Sit comfortably with your spine tall and straight. 
*Close your eyes and inhale through your nose
*Exhale out through your mouth
*Imagine that there is a cord running from your pubic bone all the way to the top of your head
*As you breath notice the sensations in your body
*Is your baby quietly sleeping or active?
*Imagine that with each breath you are comforting your baby
*Notice if the movement changes
*Repeat the breath as long as desired

I’m often asked which is better to do, cardio or weights.  My answer both!  If you’re short on time and you want to lose weight I say do a combo of cardio and weights (note: your own body weight is just as effective.  You may replace weights with push ups and or tricep dips.)  See how below!

A 20 minute total body workout: I
1. Start with 5 min. of powerwalking followed by
2. 2 min. of pilee squats
3. 2 min. of shoulder work (or pushups)
4.  5 powerwaking or light jog
5. 2 min. of lunges
6. 2 min. of upper back work (or pushups or tricep dips)
7. 2 min. of powerwalking
8. Cool down and stretch

I found that the yoga breath added me greatly for both of my natural labors.  I allowed my body to do what it needed to do vs. resisting and tightening.  I imagined that I was riding a wave.  As I took a deep breath I imagined riding a big wave up, up, up, and as I exhaled I rode the wave back down.  At the top of the wave the contraction was the most intense, and as I exhaled the intensity decreased and I rode the wave down.  In your third trimester I recommend connecting to your breath.  Try this simple exercise:

Connect to Your Breath Exercise
1.  Sit tall and close your eyes.
2.  Inhale and bring the breath to the top of your head, exhale bring the breath to your sit bones. 
3.  As you breath notice how the breath makes you feel.  Are you more calm?  centered? relaxed? focused?
4. Repeat the breath 8-10 times or as much as needed

For more information or to purchase 3rd Trimester Prenatal Yoga DVD visit: www.fitbysara.com .
 

Are you trying to lose weight?  Are you obsessed by the ever increasing number on the scale?  Are you frustrated because you’re counting every calorie and exercising and the number on the scale just won’t seem to budge?

Stop obsessing over the number on the scale and losing weight, and start setting your focus on a healthy lifestyle.  Measure your progress by how you feel.  Meaning after you exercise do you feel more energetic?  Or after eating a healthy meal do you feel less irritable?  When you change your focus from losing weight to a healthy lifestyle your obsessive behaviors will decrease and you’ll feel better AND the weight WILL come off! 

For more info check out my  nationwide Total Body Coaching Program. Learn how to eat to nourish your body, exercise because you want too, and lose weight without ever dieting or depriving your body! Click here: http://www.fitbysara.com.

In your 3rd trimester it will benefit you to do yoga postures that will open up your pelvis in preparation for an easier labor.  A good posture to do is what I call the “modified squat” (see below). 

Modified Squat
*Place your feet approximately 3 1/2 feet apart.
*Place your hands on the floor shoulder width apart and slightly in front of your feet with your legs as straight as possible
*Inhale bend your knees to a deep squat and look up
*Exhale extend your legs as straight as possible
*Repeat 8-10 breathes

You can find this exercise on my prenatal yoga dvd for the 3rd trimester.  Click here to view: http://fitbysara.com/third-trimester-prenatal-workout-program.php

Ok, I know you’re a busy mom and you feel like there is NO time to get your workout in…BUT there are times when you’re sitting and watching the kids.  Use that time to work your thighs with this exercise that takes less than 5 minutes!

Seated Thigh Exercise
* Sit down on your chair with your spine straight. 
* Sit with the back of your knees lightly touching the your chair, feet on the floor.
* Inhale and lift both legs up so your legs are straight out in front of you feet flexed.  
*Tighten your upper thigh muscles (quadriceps) and hold for 5 counts.  
*Slowly lower your legs so your feet touch the floor.
*Repeat for 15-20 reps, love the toning results!

Prenatal yoga is an excellent form of exercise and will help prepare you for your labor.  Certain postures such as “butterfly” reduces muscle tension in the hips and buttocks and opens the pelvis.  Try this simple posture in the comforts of your own home.

Butterfly
Seated bring the soles of your feet together.  Inhale bring your knees up towards the ceiling and look up, exhale gently press your knees a part with your elbows and look down.  Repeat for 8-10 breathes.  After the last breath hold it at the bottom for 4-8 breathes.  Release.

You can find this and many other postures catered for the third trimester on “Sara Holliday’s Prental Yoga: Third Trimester” DVD.  click here: http://shop.fitbysara.com/product.sc?productId=3&categoryId=1

Yoga has been viewed by many to reduce stress and create balance, but did you know that you can lose weight and re-shape your body with yoga?  In yoga the breath and visualizations are used to “lengthen the muscles”.  For example, when I teach I say to my students, “Use your breath from your heal to your buttocks.  Imagine your breath creating space, lengthening your muscles.”  The more you do yoga you’ll notice that your muscles transform to a longer, leaner muscle. 

 If you want to get a energizing workout that will burn a bunch of calories and reduce body fat try Ashtanga (power yoga) or Vinyasa (flow).  You’ll love the results body, mind, and spirit!

For many moms sex after baby seems like one more thing to do.  Moms are exhausted, over stimulated with touch from their baby, and the last thing on their mind is sex.  On the other hand, Dad is feeling rejected and wanting to feel connected through sex.  Knowing that he wants to connect with you, make an effort to spend some alone time together.  Get a sitter, or set some time for just the two of you at home.  Keep the talk on the two of you rather than on your baby.  The more connected you feel emotionally the more you’ll desire him.  Even if you don’t want to have sex, spend time kissing and touching each other, and take care of his needs through touch or oral sex.  The more connected you are the better it will be for your relationship and the security needs of your children.