Pregnancy is one of the few times during your life where you feel it is finally all about you. Your family and significant other are engulfed in your day-to-day experiences, beauty and comfort. And while the attention is much appreciated it often overshadows the necessary direction of affection. The number one necessity at this stage would be your baby! So while the adoration may feel wonderful, keep your head on straight and remember the importance of babying your baby.
The fetus, at conception immediately begins drawing necessary nutrients from your body; at 21 days the baby’s heart will beat; by a mere 8 weeks they can already feel pain; therefore it is your job to protect your baby at all costs and begin taking measures immediately to treat your baby both physically, emotionally, and mentally. During this month our blog, newsletter, and free seminar will elaborate on ways to take small but essential steps towards being the best mom, even before birth.
Fitness: Babying your baby means baby yourself!
Protecting your baby does not mean stop taking measures to take care yourself. Often times, women believe they become fragile because they are pregnant, when in fact you are actually at a pivotal point both for yourself and the baby. This is the time to embrace your body and learn from all of the changes. One of the most significant methods for creating that understanding of your body while also forming a special and essential bond with your baby is exercise! Being fit will actually protect your body and your baby more than many other alternatives during pregnancy. You will create an inner and outer strength that will last well after the birth of the baby and also form a habit that will benefit your child in the long run.
Whether you were a star athlete at conception or have never picked up a weight, the time is now to focus on you. However, do not simply focus on the areas that you see as “problems”, but instead focus on the entire body. You will see more positive changes in your body during pregnancy than any other time because you are working harder to achieve the same goal. Studies have proven that pregnant women can become more physically fit than before they conceived and well after.
There are many ways to workout in a safe manner that will still keep your fetus out of harms way, while also building the strength to help you with endurance, flexibility, and overall fitness. I have provided an example for each of the core body parts, that are key for all pregnant women; and can easily be done in the comfort of your own home (images for the workouts are available online):
1. Squats – Squats engage the most muscles at a given time than any other exercise – Thighs, glutes and core. You can add dumbbells or a stability ball if you are more advanced or a chair for support if you are in your second or third trimesters.
2. One-Arm Dumbbell Rows – Helps your posture by giving your upper back strength to hold your shoulders back even with the added weight, it also engages your biceps, shoulders, and other back muscles.
3. Bicycle Crunches – This particular exercise is more beneficial than a regular crunch considering it engages more than just the abs; also the oblique and hips which are key factors in pregnancy. It is not recommended to lie on your back after the first trimester, so these can also be practiced using a yoga ball for additional support.
4. Kegels – This is probably the most beneficial exercise a woman can do considering it will be most useful throughout and post pregnancy. The best part is you can do this while at work, when driving, showering, and cooking, etc. and nobody knows!
5. Pelvic Tilt – This exercise tremendously reduces backpressure also known as swayback in pregnant women. Be sure not to use your butt – instead engage your abs while exhaling in order to release the tension. This exercise can be done standing, sitting, on all fours, or lying down.
Keep in mind throughout your pregnancy that you want to “baby your baby” as much as possible and the most lifelong beneficial way to do so is by taking care of yourself! Other special mechanisms to use during your workouts are music and talking your baby through the workouts about anything and everything. Obviously, that tactic should probably stay within the comfort of your own home, as not to scare the people in the gym. The importance of working out during pregnancy and how it can benefit your pregnancy are listed in our most recent blog, so be sure to check them out.
Nutrition: How to baby your baby with three of the most essential nutrients:
Protein – Did you know that Expecting mothers need almost 50% more protein added to their diets? Simply increasing protein intake by 25g per day (equivalent of two glasses of milk, a chicken breast, and 2 cups of yogurt, for example), will meet the requirements. If you do not eat meat, you’ll have to meet your protein requirements through other sources, such as dairy, beans, or soy products. It is especially important to meet those requirements during the second and third trimesters, when your baby is growing the fastest and your breast and other organs are getting bigger to accommodate the needs of your growing baby. Keeping in mind that protein builds muscles, tissues, enzymes, hormones, and antibodies for you and your baby. Protein-rich foods also have B vitamins and iron important for your blood. Stick to lean sources of protein and healthy fats for weight control. Protein is the building block for the immense development and growth of cells and tissues in both the mother and infant, and is essential to a well balance over all diet. Active pregnant mothers or those with high – risk pregnancies may require even more, due to:
* Tremendous growth of the fetus
* Placenta development
* Growth of maternal tissues
* Increased of maternal blood
* Amniotic fluid
Iron – Did you know when you are pregnant that your need for iron doubles? The blood volume expands therefore accommodating the changes in your body. When you don’t get enough iron, this is when you may start to feel fatigued and become more susceptible to infections. Which in the long run could cause preterm delivery and higher chances for low birth weight. You need at least 27 milligrams of iron a day. Fish, lean red meats, chicken, beans and spinach are a start to good sources of iron. Your prenatal vitamins are also a good source of iron supplement, but you still need to add the healthy diet along with the vitamins.
Water – Is one of the most important nutrients for the body during and after your pregnancy. Keeping the body hydrated helps in preventing constipation, hemorrhoids, oedema and flushes out bad toxins. If you are one of the many women that have problems with retaining water, believe it or not, drinking more water is the key to getting the bad toxins out of your body and replacing with good and most importantly keeping you hydrated and add to healthier skin. You should be drinking six to eight glasses a day and if you are exercising you increase that by at least another glass or two. Try to drink this liquid before dinnertime to help with the increase of going to the restroom all night.
Bonus Information:
An important issue throughout the pregnancy that directly relates to working out and nutrition is weight gain. There are many different rules of thumb to follow, but many women overlook them. The additional weight gain should be based on nutrient factors, not due to excess fat. It is important to access your weight at conception in order to follow the standard guidelines for weight gain during pregnancy. Here are two quick references for yourself – Keep in mind excessive weight gain or not enough weight gain will leave the baby at greater risks for delayed developments, disease, or childhood obesity.
Body Type Target Weight Gain During Pregnancy
Underweight (BMI under 19.8) 28-40 Pounds
Normal weight (BMI 19.8 – 26.0) 25-35 Pounds
Overweight (BMI 26.0 – 29.0) 15-25 Pounds
Obese (BMI over 29.0) 15 Pounds
The Truth behind Two Hearts:
Modern Maternity is proud to bring you a new mommy series for the Maternity Boutique blog and newsletter, as well as FREE 30-minute monthly seminars to be held the third Saturday of every month at 3pm in The Maternity Boutique! We will elaborate on our blog and newsletter entries, as well as sharing great tips and demonstrations for fitness and nutrition.
We are a mother-daughter duo here to help express the importance behind an early connection with your baby and a follow-through that could make a world of difference later in life. Though our advice comes from separate experiences, learned lessons and values; together we plan to share our vision of pregnancy and motherhood while our hearts beat as one. For we believe a happy healthy mother, makes a happy healthy baby.
Co-written by:
Tamra & Brenda Cornwell
Modern Maternity – Owners
Nutrition and Wellness Consultant
Pre-and Post-Natal Fitness Specialist
