My Pregnancy Workout Regimen

So many of y’all have asked about my pregnancy workout routine so I thought I would share.  Let me start by saying… with both pregnancies, I had a goal to be in the best shape possible when I got pregnant to hopefully maintain a healthy fitness routine while carrying my little nugget.  For 3 reasons: 1) to have an active pregnancy 2) to help hopefully have an easier delivery and 3) to help with recovery.

**These are just all my personal opinions, so check with your doctor before starting any sort of workout routine while pregnant.**

This pregnancy, I’m in a different phase of life than in my first.  The first time with Ranger, I was a personal trainer, so I was already in the gym everyday and working out and teaching barre classes, but this time, there’s less time in my day for getting in long workouts.  In order to get them in, I’ve found it best to hit the gym before wakeup time at my house, which means 5am.  Now, this means I go to bed around 9pm (8:30pm if I can) to make sure I’m getting enough sleep… and in my 1st and 3rd trimesters I nap when I feel like I need to!

Now to what I’m actually doing at the ungodly hour…

The first time around I did strength training and ran and my favorite pregnancy (and post) was barre. Of all of them barre was my favorite,  I didn’t feel like I had to make as many modifications as I did in other workouts (and I didn’t have to pee every 5 minutes like I did running).  I also felt like it kept my core and lower back strong and helped in delivery. In Nashville, I took Barre at Neighborhood Barre… that just opened their 2nd location in Green Hills. So go check them out.. pre go or not!

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This time, pre pregnancy, I was going to SHED Fitness in Nashville on a very (5-6 days a week) regular basis (at 5am) and doing circuit group training. I started going regularly when Ranger was about 9 months old… finding the time with breastfeeding was tough… I couldn’t go before he woke up with my milk full and as the day went on it was harder to get away to go. So I was just being realistic.

As a class template they do 3-6 stations of interval training that include strength training and cardio… in 50 minutes. I felt that I had my best body I’ve every had.

Monday: Upper Body, Tuesday: Lower Body, Wednesday: Arms and Abs, Thursday: Shredder, Friday, Saturday: Full Body and Sunday: Sunday Circuit

This was a great way for me to maximize my time at the gym and get the best results I could get (and feed my competitive side as well).

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As my pregnancy has progressed, I’ve used modifications when needed, but because I was at such a good level before I started, I’ve been able to keep going at a pace that I feel good about.

On my “off days” I like to get in a barre class or yoga to keep a good balance, but also give my body time to recover, because, well, it’s working pretty hard to grow a little human.

5 Tips for Pregnancy Work Outs

  1. Know your limits: Your body is in a completely different state when it’s growing a little baby.  Remember that you can only to what you can do.  Getting up and going that day, is a big feat in and of itself.  Just do YOUR best for that day. A good rule of thumb is to use your previous pregnancy fitness as your level to keep as your max and adjust as you need to.
  2. Take the Modification: As you progress through your pregnancy, always take the modification.  You don’t have to do what everyone else is doing to get an effective workout.  Just do what you can, and work for YOU and YOUR BABY. Know that todays strengths can be tomorrows limitations and vice versa.  Your body is changing everyday, just listen to it.
  3. Remember what your Motivation is: As you begin to workout, know what your motivation is.  Like I listed mine in the beginning, know why you are there that day.  If it’s just to get moving, then know that and do your best at that that day.
  4. Find a Workout that Compliments you best:  There are so many types of workouts now, find the one that will be best for you.  If you like things with more intensity, go for more of interval type training, if you want something more low impact go for yoga or barre type workouts.  Just find what’s best for you and what fits the stage you’re in. You might like yoga in the beginning when you’re tired and then increase your level of activity when you hit the 2nd trimester energy zinger!
  5. Keep your Heart rate in check! One thing I noticed basically from the moment of conception is my heart rate would sky rocket after walking up a flight of stairs. So the first thing I modified was my cardio.  When I was used to hitting a 9-10.5 on the treadmill, I was quickly adjusting to a 6… which was totally fine.  If you can’t breath, baby can’t either… so just remember to take your time, find a good pace for you and baby and be proud your just in there moving.

 

Here are some of my favorite workout clothes while I’m pregnant.  It’s a mix of maternity and not.


What are your favorite workouts to do when you’ve got a growing belly??

xo,

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ps… this guy had some fun too!

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