“ I’m now 7 months pregnant and still attending his classes. He’s great about offering modifications, helping me adjust to my new body, and tailoring exercises to help with my mobility. I always come out of my workouts feeling challenged and refreshed!”
— Angela F.

YAY! You're pregnant. Now what? Here is a guide to help you navigate exercise and the physical changes you will experience during pregnancy.

We need to address a few considerations:

  • If you were previously active, great! Keep doing what you were doing but at a reduced intensity. Listen to your body!
  • If you were NOT previously active, no worries. Consult with your doctor about exercising. If all is well, you should be able to start a training program designed with pregnancy in mind (i.e. with a credentialed trainer).
  • Exercise is not recommended if you have any of the following:
    • Asthma, bleeding or spotting, low placenta, threatened or recurrent miscarriage, previous premature birth or early delivery, weak cervix, heart disease, diabetes.

We need to consider what to expect:

  • Reduced stability at your joints due to loose ligaments (Relaxin production)
  • Changing sense of your balance due to weight shift
  • Overall fatigue (your heart is working for two!)
  • Harder/longer time recovering
  • Harder time sleeping
  • Increase chance of dehydration
    • weigh yourself before and after exercise to determine water loss so you know how much water to drink just to break even.

You'll need to fuel your body well:

  • Always have water handy. You're producing more blood volume for you and your growing baby and need to stay hydrated. Being hydrated also helps with heat dissipation.
  • You'll need to consider how and when you replace the calories you burn during exercise.
    • Carbs are great for pre-workout (usually about 1-1.5 hours before)
    • A balance of carbs and protein are great for post-workout to replenish your energy and provide nutrients for repairing muscle tissue.
    • For specified amounts you should consider hiring a licensed dietician.

Dos and Dont's:

  • Do breathe through each rep
    • American college of sports medicine suggests to exhale during exertion
    • Inhale as you relax the muscle or return to your start position
  • Do take your time with each rep/movement
  • Do consciously contract and engage the muscles you're trying to work/stretch
  • Don't ever hold your breath or bear down on your gut to complete a movement
  • Don't rush a movement or exercise (slow and steady)
  • Don't work through pain (make distinction between pain and burning)
  • Don't perform a movement you're not comfortable with (listen to your body)

Click the links below to learn more: