Working Out While Pregnant (Emotional Post)

I've talked a lot about this while being pregnant, but honestly I've just talked about what workouts I do and when/how often.  What I haven't talked about is how I feel about it.  So this post is going to be geared to my workouts and the emotional benefit I get from them.  As I was running the past few weeks, I have just felt so blessed.  Words cannot describe it.  I know a lot of women cannot be active during their pregnancies because of complications.  I have never felt so lucky as when I'm pregnant that I can continue to run and exercise.  This in itself is a gift from God.

For as long as I can remember, I've been active.  My dad started me running races at an early age and I quickly fell in love with it.  Although sometimes when you ask me, I'll tell you I have a love/hate relationship with running.  :)  I can remember playing sports my whole life; tee ball, softball, swim team, track, basketball, volleyball, etc.  I love sports and always have.  When I grew out of sports, a time in my life I like to refer to as post college, I struggled with how to accept that.  I quickly began to compete (mostly with myself) in races from 5Ks to marathons.  It was then that I began to realize that God gave me this gift.  He gave me the ability to run, keep myself healthy, and stay active and fit.  He didn't put us on this Earth to become lazy slobs.  He gave us these bodies; these bodies that can function like nothing else.  These bodies that work at such a cellular level that only He will ever know.

It was then that I knew I wanted to help others try their best to keep their bodies in good condition.  Working out can help you live a longer life and spread the Good Word to those more that many more years. :)

Anyone who has attempted to help others with this or something similar, knows that it is not the easiest thing to do.  You can only help those who want help.  That's been the hardest part to swallow in all this.  You see people everyday that you just want to help, but unless they are willing, you can't do a thing for them.

Part of the reason I started this blog was to help people through the internet.  I know a lot of people are afraid to take that first step into the gym and finding a workout from the internet to do at home can be just the thing that got them working.  Everyone is different.  So if you are one of those people, I'm proud of you.  Do what you can and always know that you can email me if you need to.

Also keep in mind the famous quote that I'm paraphrasing here; no matter how far or fast you are running, you're lapping everyone on the couch; no matter how heavy the weights are that you are lifting, you're lifting more that the TV remote and a potato chip.

35 Week Pregnant Workouts

Today's post is going to really be an explanation of the workouts that I've been doing throughout most of my third trimester.  I've been trying to run as much as I can, but as it has been so cold and spring is refusing to show up, I have been forced to stay inside and do my workouts.  I am still teaching my spin class at this point, once a week, and feeling really good while doing so.  I have been getting on the treadmill dreadmill, but can't do as much on it as I can outside.  I have come to the conclusion that it shortens my stride and just flat out hurts my body.  It hurts my side, abs, legs, EVERYTHING.  I can't go as fast or as far.  :(

My dreadmill workouts have pretty much been as follows:
1-3 min - warm up walk - 4.0mph
3-4 min - jog - 6.0 mph
4-5 min - walk - 4.0 mph
Repeat this pattern for as long as you'd like.  I typically do 30-45 minutes, depending on how I'm feeling that day or how long I have.

My spin routines have really consisted of many more hills and jumps rather than sprint intervals.  I still throw sprints in there for the clients, but I have to take it easy on the sprints because it hurts my sides.  So I just cruise on the sprints.  I have found a very helpful website spinclassroutines.com that has LOTS of spin routines.  If you like spin, whether you teach or just want a routine for yourself, check out this website.  I love it!  Also, they give you playlists on Spotify if you use that.  Totally worth it!

Now to my favorite, running outside.  :)  It has been getting a little nicer so I've been able to get back at it.  If you're pregnant, do what you can. Run/walk/run/walk.  Personally I've been trying to get my running in and then cool down with a walk.  I just do what I can, like I said.  If there is any time in my life I've learned to just do what my body tells me, it's during pregnancy.  If my abs start hurting, I just walk until I feel like I can run again.  I don't try to do anything for time, just get the miles in.  :)

An app that I have raved on before is the Nike Training Club.  I still do a lot of the "Get Focused" workouts at this point, but I have to either modify the moves or if something is just not gonna work, I'll sub that move with lunges into bicep curl or lunges into shoulder press or something like that.  Just be smart at the amount of weight that you choose to use.

For anyone trying to stay fit during pregnancy and using my blog for assistance, I hope this helps.  :)  I'm sorry it's not the greatest post, but you catch the drift...

Easy weekend

So I've been teaching a lot of classes these past few weeks and I'm paying for it now. I'm taking it easy this weekend. After three pretty intense classes this past week, it's becoming more and more apparent that at this point in my pregnancy, I'm going to have to start going a little easier. Baby sister has not been very happy with me. I've been having way more Braxton Hicks contractions this week and have been very uncomfortable trying to sleep. Doesn't take a rocket scientist to figure out that I need a break...as much as I don't want to, I know I need it.

Friday, Saturday, and today are serving as rest days for me. I have to say, it's felt pretty good. We only had one basketball game this weekend so we've all enjoyed the break. Whew. I'm ready to get back at it tomorrow. :)

I've just threw some stuff in the crockpot to make BBQ Chicken. I got this recipe from a friend of mine who posted it last year. I've made it once before and it was delicious. I thought it was the perfect supper for tonight on a lounge day. Check out her blog, www.amedleylife.com or here's the direct link to the recipe is (which of course won't hyperlink on the Blogger app on my iPad):

http://www.amedleylife.com/2012/03/crockpot-bbq-chicken.html?m=1

By the way, she blogs about everything and I love reading her posts. She's a nut and one of my greatest friends. Enjoy both the recipe and the blog! :)

22 weeks

So I'm now 22 weeks pregnant and feeling great. Some people have been asking me for a baby bump pic so here it is.

I'm also very excited to start up the new group fitness schedule at EFC next week. I will be teaching a cycling class. I will not be teaching Pilates this time. Getting more and more pregnant is making that a little harder. For those of you wondering, I will continue taking yoga/Pilates and working on my abs, but just don't feel awesome teaching the class anymore having to modify the class to certain moves. It's definitely in the best interest of those taking the class to have a non pregnant person teaching. LOL

Also, for those locals who read my blog, here is the new schedule for spring for group fitness classes. They start next Monday, January 7th! We'd love to see you there!

Working out and Pregnancy

I need to first make a couple of statements.  You should not work out if your doctor has told you not to.  You should also not do any types of workouts that you were not doing BEFORE you got pregnant.  You should always use common sense when performing exercises while pregnant.  For example, don't do poses on your stomach if you are to the point in your pregnancy where it's uncomfortable to lay on your stomach.  Don't over exert yourself.  Always keep your heart rate at a responsible level and don't over heat your body.

Here's a little of what I do and let me just say that it is WHAT I DO.  I'm not a doctor and I'm not telling you that you need to do this.  Always check with your doctor to see what you can and cannot do.

I teach Pilates 3 days a week.  There are days that I can do more and days I have to do less reps and teach by voice, not example.  Some days I feel great, others not so much.  I have eliminated moves that require laying on your belly.  If I do feel like doing those during a session, now I simply describe the pose, rather than show it.  I am still doing as much ab work as I was at the beginning and before my pregnancy.  The stronger my core is the better and hopefully the easier or even shorter my labor will be.  Again, I do nothing that is uncomfortable.  If something starts to hurt, quit immediately.  Know the difference between soreness and pain.  Being sore from a workout is usually ok.  Pain is not.  They even make prenatal Pilates and prenatal yoga videos that you can do.

I am also still running.  I have been a runner my whole life and was not about to stop when I got pregnant.  When I was pregnant with my first baby I ran through my entire pregnancy.  I went 6 miles on a Saturday and went into labor the following Monday.  My doctor told me that it definitely helped with my labor.  This is not a guarantee.  Some people can sit on the their asses their whole pregnancy and still only labor for a few hours.  Then there are some who are super active and still have a long labor.  Just remember, you may be doing it for the labor benefits, but it's actually helping your body throughout pregnancy and for post-partum recovery.  You may bounce back you pre-pregnancy shape quicker than you would've had you stopped working out...you may not.  It also helps your blood flow through your body and to your babe.

As far as running goes, you may be concerned with mileage.  Again, unless you run marathons for a living, I wouldn't recommend training for a race like this while pregnant.  If you're used to running distances as far as 5, 6, 7 miles, then test yourself and see if you can still go for it.  Just don't expect to be running the same times as you were before.  What used to take you 50 minutes may now take you over an hour.  At this point, you shouldn't be pushing any limits.  Keep your baby safe in there.  You may also notice that you may have to...GASP...stop and walk every once in a while.  Something you NEVER used to let yourself do.  This happened to me several time when I was pregnant with Lila.  I would get a side stitch and just stop and walk for a couple minutes.  It didn't kill me.  :)

It's also safe to continue weight training if you were training before pregnancy, although I would lay off heavy squats.  By the second trimester, I would think you would mostly be going for keeping your body toned and not trying to build a lot of muscle.  I'm not huge on weight training right now, just really focusing on my core strength.

So the BIGGEST thing to remember and consider is what your body may be telling you while working out.  If you're used to "pushing through" like I am, it's a hard pill to swallow, but it's not just you now.  You have to remember that more so than usual, if something is telling you to chill, you probably need to.  Don't push too hard and remember what is really important.  You don't want to do more harm than good.

To reiterate what I said before, this is simply what I can do.  You may be able to do more or you may have to do less.  If you can just walk a little every day, it could help.  But make sure to go over this with your doctor and before you start any kind of workout regimen while pregnant.  I "check in" with my doc every month and just let them know that I am still teaching Pilates and still running, just so they know.  Let them know what's going on with you or they can't help!