Today I am officially 4 months pregnant (or so the doctor says) and I am still attending AlaVie’s boot camp classes on a regular basis. I am able to do almost everything still with some things being a little slower than my normal pace. I did make some modifications for myself during the workout and wanted to share these thoughts for moms who are around 4 months pregnant or more.

1. Careful with Two Foot Jumps - I opted out of any high two foot jumps (such as jumping over the hurdles with two feet or side to side ski jumps) and opted for high knees or pony hops instead. Basically these were still high impact options but less extreme from and impact standpoint. I could take off on one foot and land on the other. It allowed me to slow the movement down and control the landing better – plus I didn’t have to jump as high to clear the objects. Remember there are always varying degrees for exercises and ways to modify so if you are still up for some high impact and intensity you have options.

2. Slow down on sideways and backwards motions and quick changes of direction - I did all the sideways options being mindful not to change direction too quickly and I did some backwards options but nothing high impact as my balance is not what it used to be. Just remember to be careful with sideways motions and quick changes in direction. Your ligaments and joints are less stable these days due to the increase in relaxin in your body. I know that it can be hard not to go all out (especially if you are competative like me) but remind yourself that this is an okay time to give yourself a little slack from a speed standpoint. Better to keep your body and your baby safe – you can work on speed after the baby is born

3. Mind your lower back to avoid extreme back pain - I noticed my back feeling more sore today during the workout which is due to a combination of running and doing some of the resistance exercises where my weight is pulled forward. Ease up on the running speed and/or walk some if you are experiencing back pain. You can even run on softer surfaces like grass, dirt or a track (instead of concrete or pavement). Also, for forward leaning exercises (wide rows, reverse flys, etc.) you may want to put one foot in front of the other (instead of two feet side by side) to give more support or you can go down on all 4′s and choose a one are option so that you can support some of your upper body weight with your arm.

I will continue to send you updates on my workout status and share modification tips as I go. Remember you can always send me questions if you have them.