Fitness, Nutrition and Life Coaching

Posts in category Prenatal Exercise

5 Month Update – Pregnancy Fitness

Dec22
2008 Leave a Comment Written by Heather Glenn

Hi All,
I know, I know, where have I been!! It’s been about a month since I’ve checked in, things have just been so busy, and where does the time go?!?

I hit 5 months today (22 weeks) and things are going well. I am very happy to say that I am still attending AlaVie’s boot camp classes with minimal modifications. The biggest differences that I’ve noticed in class are that I don’t run nearly as fast as I used to (it’s amazing what an additional 10lbs. can do to your speed levels not to mention the extra strain on your hips to carry that extra weight in your mid-section) and I have to do low impact options for some small portions of our intervals because my feet and calves get tired (from the extra weight). I’m still doing some of the abdominal work on my back but limiting it to about 90 seconds and then sitting up to ensure I don’t cut off oxygen circulation to the baby (remember when lying on your back, the weight of the baby and uterus can reduce or cut off the main blood vessel that supplies the baby with nutrients so you want to lie on your back as minimally as possible). I did have to cut out exercises where you lay on your stomach (for obvious reasons – I wouldn’t want to crush the baby :)

I was asked the other day if I was concerned about doing boot camp and possibly harming the baby. I honestly have no concerns at this point. As long as I’m not over heating or over exerting myself, I’m doing the best thing for my baby. Last pregnancy I was definitely more cautious with my exercise but this time around (after all of the latest research studies that have come out) I’m a little more aggressive. I also had no complications with my last pregnancy so I have no concerns from that aspect. I think every women needs to decide what she is comfortable with and follow her instincts. Keep well informed and remember that this is not a time to improve performance or lose weight but rather a time to be healthy, strong and to strengthen your baby’s lungs and heart.

As a reminder, I will be teaching a prenatal boot camp starting in January (6-7am in San Mateo’s Central Park) for moms-to-be. You can get more details on AlaVie’s website www.alaviefitness.com. This will be a great opportunity to learn how to exercise while pregnant and meet fellow expecting moms. I created this program to offer expecting moms a class just for them that is focused on strength and cardiovascular work. During my last pregnancy, I found that there was a lack of prenatal classes other than yoga. At last ladies – here is your opportunity to strengthen your body and get your heart rate up in an environment made for pregnant women.

I’ll be in touch, as always contact me if you have questions.
Heather

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Pregnancy Month 4 – Some exercise modifications to consider

Nov11
2008 Leave a Comment Written by Heather Glenn

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.

Prenatal Fitness Boot Camp

Nov06
2008 Leave a Comment Written by Heather Glenn

Hello Mommies to Be,

I have great news for those of you living in the San Mateo, CA area. I will be offering a prenatal boot camp class in San Mateo’s Central Park starting December 1st, 2008. For more details please click here

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Heather’s Prenatal Exercise Program

Oct24
2008 Leave a Comment Written by Heather Glenn

Hi Ladies,
I’ve had some requests for prenatal exercise programs and questions about what exercises women can do or not do while pregnant. While it would be difficult for me to find time to write a specific program for every request I receive, it would be manageable to share my own personal prenatal workouts with you as I do them during the next 28 weeks of my pregnancy (second and third trimester).

The workouts would be detailed by exercise and include sets, repetitions, suggested weight and rest periods. They would also include some instruction on form as well as modifications in certain incidences.

I’d be willing to put this together on a monthly basis (one weekly program would be repeated for 4-weeks) for a nominal charge to each recipient. If you are interested in receiving my monthly workouts, please send me an email at heather@heatherglenn.com

Please also let me know if there are specific questions or topics you’d like to hear more about. I’d be happy to share my experience and recommendations with you.

Best in Health,
Heather

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Top 10 Reasons to Exercise During your Pregnancy

Oct24
2008 Leave a Comment Written by Heather Glenn

For those of you who need a little extra motivation or encouragement to exercise while pregnant, here is a list of 10 great reasons to exercise during your pregnancy. Keep in mind that pregnancy is not a time to make significant gains in your training performance or to lose weight but that it is simply a time to maintain or gain a base level of fitness and ensure that you provide a healthy beginning for your baby and a speedy labor and recovery for you!!

Top 10 “Bennies”

1. Exercise helps reduce many of the common pre-natal discomforts such as nausea, fatigue, constipation, swollen extremities, leg cramps, insomnia, back pain and other orthopedic conditions. During the first three months of my pregnancy, the only time I didn’t feel nauseous was during and right after exercise. Too bad I couldn’t exercise the entire day 

2. Exercise can assist in controlling gestational diabetes, pregnancy induced hypertension, diastasis recti (extreme separation of the abdominal muscles) and urinary incontinence (work on those kegals ladies).

3. Women who exercise are more likely to stay within the recommended weight gain range. This means less fat to lose after the baby is born and a better chance that your body will look similar to how it did before Junior reeked havoc on it.

4. Exercise helps to stabilize mood during pregnancy which is helpful when you have all those raging hormones running through your body (stop crying over those silly commercials and every time you walk into the baby’s room – well okay maybe you can cry then). Women who exercise during pregnancy have increased confidence in their changing body image and decreased feelings of apprehension about labor and delivery.

5. Improved posture and joint stability. Don’t let those heavy boobs turn you into the hunch back of Notre Dame. Also, pregnant women experience a decrease in their ability to balance and therefore are more at risk of tripping, falling and getting injured. Improved joint stability can help minimize or prevent these incidences.

6. Muscle and joint flexibility to allow your body to adjust more easily to the changes that occur during pregnancy and labor.

7. Building a strong heart and lungs for your baby 

8. Labor benefits: Some studies have shown that women who exercised during pregnancy experienced a 75% decrease in the need for forceps or a cesarean section, a 75% decrease in maternal exhaustion, a 50% decrease in the need for induced labor, and a 30% shorter active labor. Non-exercising women were 4 1/2 times more likely to need a c-section than exercising women. Women who stopped exercising mid-way through pregnancy did not experience the same level of benefits as women who exercised throughout their entire pregnancy.

9. Recovery Benefits: Women who exercise during pregnancy recover 40% faster than those who do not and experience fewer incidences of postpartum depression.

10. You’ll have the strength to carry your new baby, the car seat, stroller and diaper bag along with the endurance to run around non-stop catering to your baby’s every need for the first ……??? 18 years!

Hope these little sparks light the fire under your rear and get you out and moving!

Love your baby and love yourself. Have Fun!

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