Many new mothers are concerned with gaining weight when pregnant.  This fear often doubles for women who are already overweight.  Pregnancy is NOT the time to diet.  When you’re pregnant it’s very important that you nourish your body and your baby with healthy food so your baby develops and grows.  The suggested amount of pregnancy weight gain is 25-35 pounds.  This weight will come off quite easily through nursing, exercising and eating healthy.  Your focus should be taken off of weight and placed instead on chosing foods that will aid in your babies development.

It always seems like there is so much to do that there’s little time to fit in exercise, but did you know that you’ll get more done if you take a break and exercise?  Exercise produces feel good hormones called endorphines, plus exercise gets your blood circulating so you’ll have more blood flow to your brain and an increase in energy.  An increase in energy equals an increase in your ability to get more done.  So when you’re having a mental block or you need a break get up and move!

When my clients tell me that they “wanted to exercise, but they didn’t have time”, I remind them that we all have 24 hrs. in a day and it’s our choice of what we to with our time. 

The most important thing should be your health since without it we can’t take care of those we love the most.  Start off your day with eating a healthy breakfast followed by 20-45 min. of something active.  When you start your day off healthy you’ll be more productive, energized, and in a better mood. 

It’s your choice…chose your health!

In the last trimester of pregnancy it’s common for women to experience low back pain.  A great exercise to relieve low back pain is what I call “modified cat and cow” performed in the shower.  See how to do it below:

Low Back Soother- Modified Cat and Cow
*Stand in the shower with your feet shoulder width a part. 
*Bend over and place your hands on your upper thighs (above your knees)
*Inhale sway your back “cow” and look up
*Exhale pull your belly button towards your spine creating an arch “cat”
*As you do cat and cow stand right under the shower
*Repeat for 8-10 complete breaths

Being a mom I know first hand that the word “tired” is a common word in my vocabulary and the vocabulary of many other moms I know.  I’ve found that at the  most of us moms just don’t have the energy, motivation, or interest in working out at the end of the day.  I’ve found the answers to this problem:
1. workout first thing in the morning
2.  take your young child with you in a stroller for a walk
3. daycare at the gym
4. yoga in the evenings
For me personally a combo of all of them seems to work well.  Most importantly I know that I feel so much better after working out!  When I’m feeling I’m just “too tired” I remind myself that 1. I’ll feel so much better after doing it 2. 20 min. is better than not doing anything at all!

You’re tired, you’re feeling huge…and the last thing you feel like doing is exercising.  But did  you know that exercising will benefit you both mentally and physically?  Mentally exercise will reduce stress and anxiety and improve your mood, and physically it will decrease muscle discomfort and can aide in labor.  So the next time you think about should I or shouldn’t I exercise?  Tell yourself…”I should!”

Sara,
“I just wanted to say thanks for your videos. She was posterior and I remembered in your video the exercise you did to turn Kaden. She didn’t turn, but it was nice to do the yoga to get ready for the birth. I had back labor that’s why it took so long and was so painful, but the breathing totally helped. I kept screaming and my midwives kept reminding me to do the breathing and it made my contractions much more effective.”
Jenny F

Our days are busy, even busier than ever before…especially if you’re a new mom.  The power of the breath can do wonders for releaving feelings of overwhelm.  Try this simple exercise to release the stress in your body.

Neck Roll: De-Stress With Your Breath
*Seated in a comfortable position inhale and roll your shoulders up towards your ears
*As you exhale press your shoulders away from your ears
*Exaggerate the shoulder roll
*As your rolling your shoulders away from your ears imagine that you are squeezing out all of the tension of your day
*Repeat 6-10 breathes
*Sit for a moment noticing the difference in how you feel.  Notice the reduction in stress. 
*Inhale and exhale 2 deep breathes
*Slowly bring your awareness back to the space and open your eyes.

Have  you ever noticed how much energy your kids have?  At the park I decided to do whatever my kids did.  That means I climbed up the slides (not the stairs, the slide), and “chased” after them (meaning tagged along trying to keep up with them).  In less than 10 minutes I was totally pooped and sweaty!  I’m not saying that you should climb up slides and go crazy like I did…I’m saying to be as active as possible with your kids.  Remember, you’re an important role model, so show them that being fit is a part of who you are and they will grow up with healthy fitness habits.

You’re pregnant, so now more than ever you need to listen to your body.  If you’re hungry, don’t deprive yourself, EAT, just chose foods that will nourish you AND your baby.  One of my personal favorites was a smoothie I made from orange juice (note: folate found in oranges is good for baby development), half a frozen banana, and a few frozen strawberries.  Blend it up…and YUM!!!

Also, make sure you get the rest your body wants and needs.  In the 3rd trimester you’re likely to feel more fatigue because you’re body is preparing to have a baby!  Take advantage of catnaps.  When you listen to your body you will feel better both mentally and physically.