When I fell pregnant last year I was an avid gym goer. I’d really got into lifting weights and had started to feel really very good about myself. I was feeling stronger and fitter than ever before. I was so keen to continue with my training and have a fit and healthy pregnancy. Then when I had the miscarriage it all seemed to stop; I got into a lull and couldn’t seem to get myself back to the gym on a regular basis. I’m very frustrated by myself because I think if I’d have carried on as I was I would be in such a better position for my current pregnancy. As it is, it’s been a year without any real targeted exercise, I’m hitting the 16 weeks ‘I just look a bit fat’ stage (until about 7pm when I look about 7 months pregnant!) and I’m really keen to maintain my previous position of having a fit and healthy pregnancy.
During the first trimester I took it really easy. I was fearful of losing the baby and didn’t want to put any stress on my body. I just wanted to sleep a lot, eat well and try to look after myself as best as I could and be healthy. I realise that my body isn’t used to any intense sort of training anymore and I’m also aware that when you fall pregnant isn’t the best time to start anything rigorous that your body isn’t already used to. Funnily enough in December I decided it was time to get back to it and I had done a couple of weeks of light training to get back into the game when I found out that there was a new little buba growing inside me and as previously mentioned, I kicked back and put my feet up.
But now firmly into my second trimester, I’m feeling way more energetic and getting the bug to do some more structured exercise. This is where you come in. I need your tips/help/advice on where to start.
I have found an aquanatal yoga class that I can’t wait to start. I love swimming and I do enjoy yoga and so I figure the two together will be just super awesome!? I am signing up and hoping to start next week to get myself both a fit mind and body.
Then there is the dog. I plan to up my walking game significantly. I’m not a runner. Never have been, not likely I ever will be. But a brisk walk can increase the heart rate enough to let you know you’ve had a relatively good cardio work out.
I am keen to introduce some weights somewhere, even if that’s just to keep a toned upper arm/non saggy butt. Bring on the donkey kick-backs! Perhaps with an ankle weight?
I’d love your recommendations of home DVDs, YouTube channels you follow etc so I can basically copy you and be a happy and healthy Mama too!
Oh and also, I still have a bit of nausea and it seems the only way to cure it is to shove something in my mouth… I’m starting to get bored of carrot sticks so if you have any recommendations for healthy stop-me-wanting-to-vom snacks please do share.
Image by Anna Clarke Photography
Firstly, I haven’t had a chance to congratulate you on this new little Sappor addition! So happy for you!
As for exercise, I absolutely adore Yoga with Adriene (https://www.youtube.com/user/yogawithadriene). I don’t believe she has any pregnancy classes up, but she does give loads of options and encourages you to know what feels good for your body.
As for the sickness, I found sipping on any of the following was a great subtitution for eating to stave it off… Coconut water or ginger tea (sliced fresh ginger in hot water) or peppermint tea.
Thanks gorge 🙂 I have done some of her yoga pre pregnancy 🙂 I’m just not confident to modify for pregnancy. Lots of love x
I was a keen runner and gym goer when I found out I was pregnant last year. I had entered my first marathon (for when I’m 36 weeks pregnant this year – needless to say I’m not running it!) and saw my personal trainer twice a week mainly to help my strength and stamina whilst running. Before I knew I was pregnant I had started to struggle to run. I couldn’t complete 5k without stopping or it was taking me days to get over a relatively easy run. Then when I found out I was pregnant it all fell into place! I stopped running as I took it as a sign my body needed its energy for other things and stopped going to the gym too – partly for the same reason and partly to save some money! By the time my energy levels had increased in my second trimester I was nervous to run again as I’d not trained for weeks so I started pregnancy yoga (with a great company http://www.lushtums.com) which I find great for body and mind, and am trying to walk for 20/30 minutes every day. I get more breathless now but it is good to feel a bit active. I miss running a lot and am looking forward to getting back to it when I’m ready -I still have my dream to complete a marathon someday! Oh and homemade fruity flapjacks were (actually still are!) my go to snack. The are so quick to make and I like knowing how much fat (oil or butter or a combo) and sweetener (honey, agave syrup, dates, dried fruit, sugar or all of the above!) goes in them.
Sophie it’s definitely about listening to your body isn’t it? I’m sure you’ll complete that marathon once your little one arrives. I’m so looking forward to yoga 🙂 thanks for the flapjack tip too. If you have any recipes to share that would be ace! X
I sort of make them up a bit as I go along but usually I warm butter and/or oil (coconut or sunflower) usually with some honey then stir in oats, dried fruit and some cinnamon. Press into a lined baking dish and bake for 25-30 minutes. Or another one is do the same oat mix but without the fruit, separately blend up some dates and a bit of water to make s paste then put half the oat mixture in a baking tin, then spread on the dates, then top with remaining oats so you have oaty date sandwich and bake. I’m going to try adding some seeds to my next batch and I experiment with the ratio of oats to fat/sweetener to get the texture I like but even if it goes a bit crumbly it always tastes yum!
I am in the same position! 16 weeks pregnant and longing for some decent exercise. My daughter is two and when I was pregnant with her I stayed with my classes right towards the end. This time round I found I wasn’t into a regular structured routine (never really cracked it after becoming a Mummy!) and so there is nothing to ‘continue’. I love yoga but I need to get moving. I find it’s also great for keeping me calm and balanced so it’s really important right now 🙂
I’m hoping the aqua natal yoga will do both as it includes swimming… I’ll have to let you know what it’s like as there may be one in your area 🙂
I’m in a very similar position to you Becky. Last year I managed to lost over a stone for my wedding in July and completed my first 10k having never been a great runner. Then in the Autumn we suffered two miscarriages fairly close together. When I fell pregnant with this baby (am now 19 weeks) I was petrified to do anything to harm the baby and risk another miscarriage and wanted to do everything I could to keep this baby safe. So the exercise dwindled from short runs and regular half hours on my cross-trainer to barely anything. I had mild nausea but terrible lethargy and tiredness for the first three months and am only now starting to feel a little more energetic. I’m planing to start and evening yoga class and a little aqua natal but I have also dusted off my Davina Fit in 15 DVD’s which I am doing at the unearthly hour of 05:30am. The DVD is great as you can just do one 15 minute slot if that’s all the time you can spare or you can do a couple. I am too tired in the evening after work to do much especially as my last few drops of energy are used up with my 3yr old boys bedtime routine, so the morning workout works well for me if I can drag myself out of bed.
I think this time round its has been so mach harder, not just because of the constant worry of miscarriage but because life is just that little bit busier now compared to when I was pregnant with my first. I forget how easy it was, fitting in a gym session or a relaxing swim before work. Now I just don’t have the luxury of time but I do have the benefit of knowing that post pregnancy I can get back to my best and this time, rather than dreading it I am actually looking forward to it! Congratulations and best of luck for your pregnancy!
The evenings are definitely particularly exhausting! You sound like you’re doing a great job though and inspiring me to try and get up a bit earlier 🙂
Hey Becky, timely post! At 13 weeks I am starting Pilates, specific for pregnancy and would like to get back in the pool and go to yoga. I was actually at the end of 2 months snowboarding when we found out I was pregnant so the poor little thing spent the first 7 weeks at high altitude, doing extreme sports (and we were back country touring which is epic calarie burn) and of course après ski. we had a scare at 10 weeks which resulted in an early scan and I couldn’t help blaming the crazy activity in the early days although we had no idea – turns out little bean is happy healthy and super active, probably no surprise! On finding out I stopped all activity immediately, and was also a lot sicker. I did wonder if the activity was helping to reduce that. So I then spent the next 4 weeks on a solid diet of toast and jam and bananas and am just coming out the otherside! Also very much agree on homemade flapjack- tasty and keeps energy up. You sound like a healthy person anyway and your body will make up for any lost nutrients in the following weeks. Xx
Toast has been my saviour! Haha. I’m definitely going to have to get onto this flapjack making 🙂
Ahhh I’m in exactly the same position! With my first pregnancy I was quite fit when I fell pregnant, I’d been doing lots of spin classes and weights etc. I couldn’t exercise between weeks 6-18 cos I just felt truly awful but once I felt better I did aqua aerobics and swimming and felt great. This time around I’m ashamed to say I’ve done virtually no exercise at all (other than walking) since my daughter was born 21 months ago, and I feel like I’m struggling a bit more with this pregnancy already. I get out of breath easily and can’t walk fast and it’s worrying me for the rest of the pregnancy and labour! I really need to get back into swimming, it’s just finding the motivation on an evening when I’m sooo tired and still nauseas.
Regarding the nausea I’m afraid I don’t have any ‘healthy’ tips really as I usually reach for the crisps! ? I do find sipping iced water helps me too though. Hope it stops soon for both of us! xx
I’m a rubbish drinker in general but I am great at drinking carbonated flavoured water mainly because it feels like I’m drinking pop without any of the bad sugary bits. But I’ve found it’s made me feel worse and like you having some really cold ‘normal’ water has really helped. I worry that I’m already feeling the out of breath thing and I know that’s down to something about blood pumping faster or something but I fear I;m going to be completely useless in a couple of months hence why I’m so keen to get some cardio in 🙂
I ate breadsticks and pretzels all the way through to keep the nausea manageable. As for exercise I can’t really help. I did my first Pilates class since before I got pregnant last night and the baby is 5 months now! Needless to say I’m feeling it today!
Such a brilliantly timed post! I’m 12 weeks pregnant with my second, I found out I was pregnant when my first was 10 months old, so life is about to get hectic ?
Such a small age gap however means that I’ve not shed the extra weight from my first pregnancy. I was just getting to a stage where my little one was becoming slightly less reliant and sleeping better so I felt I could get back to exercising, but then a positive pregnancy test came along and changed that!
I now super paranoid that I’ll be the size of a house come October. Having always been naturally slim I must admit I’ve never been a regular gym goer, more a dabbler. I know I can’t possibly start training now so I definitely need other ideas.
I have found a pre-natal exercise group where it’s all low impact stuff with a focus on pelvic floor to end the session. I’m also keen to find a pregnancy yoga group and Aqua-natal sessions – what a brilliant idea to combine them! Pretty sure that’s not on offer in my area though ?
I’ll most definitely check back later to read the comments and hope that there are some YouTube video recommendations as that would be ideal!
In terms of eating then Deliciously Ella is the queen of healthy, nutritious snacks! Her banana loaf, black bean brownies, flapjacks all really hit the spot and normally last a week when stored correctly. My little one enjoys them all too which makes life easier!
For those who struggle with healthy dinners I can’t rate Abel & Coles recipe boxes enough. Delivered to your door, easy to cook and good for you! It makes our lives as busy working parents a lot easier. And shopping when heavily pregnant is not fun, online shopping all the way! That way you don’t have to abandon a trolley when you’re desperate for the loo ??
Xx
Hi Sarah exactly the same happened to me. I never got time to loose the first lot of baby weight before becoming pregnant with number two when no. 1 was just 5 months old! With a 14 months age gap between my boys I can honestly say running around after them definitely helped shift those extra pounds and by the time my second was 1 I was in the best shape I’d ever been in. You can do it too xxx
I’d not thought about Abel & Cole! I used to use Hello Fresh a couple of years ago and I’ve completely forgotten how much easier it makes life! Thanks so much for reminding me these things exist! Congratulations on your pregnancy x
I am 25 weeks currently with my first and have maintained my 5 times a week gym routine so far, although the sessions have changed from HIIT sessions, kettle bells and heavy weights to more gentle cardio. I now usually do 20 mins cardio – either bike, x trainer or walking on a gradient on the treadmill followed by a round of the Pregnacise app. It’s a really good app that gives you different exercises for different trimesters and includes videos to ensure that you are completing them correctly. The idea of it is preparing your body for birth – I like knowing that the exercises are specially designed and are targeted at the areas required in labor. You don’t have to be in a gym to complete them and the app could be used at home as you only need some hand weights and an exercise ball.
Tomorrow I’m trying a class at Frame Gym in Shoreditch called Frame Bumps to get some more inspiration too.
I intend to keep going as long as possible as I know I have the biggest work out of my life around the 14th July so would like to be in as good a shape as possible….. It also offsets the large amount of chocolate buttons that are getting eaten at the moment! 😉
Well apparently chocolate is now good for you when pregnant?! So maybe the buttons are allowed? Ha! The app sounds great! Thanks so much for the recommendations and good luck with everything 🙂 x
I found anything really cold or sour kept my sickness down a bit. Trying crunching on ice
Stone cold grapes and Ice were my cravings in pregnancy no. 2. Good tip Clare xxx
Congratulations! I’m 30 weeks now and still running, spinning and swimming, although obviously at a much lower intensity than usual! I find I have to eat a lot more than usual and trying to keep it healthy is a challenge. This week’s been all about the Easter chocolate….Time to reign it in!
Have definitely found this pregnancy much harder than my first, not just because of having a 3 year old to run around after! I’ve had loads of nausea (which has come back grrr) and round ligament pain which has thankfully now subsided. Exercise helps with nausea and energy levels for sure, as long as you listen to your body and do not overdo it. I’m about to start a course of pregnancy yoga too, and I have two pregnancy dvds, both are good. They are Suzanne Bowen and Erin O’Brien. I’m still finding them a bit too gentle to be stand-alone exercise for me but they are great for strengthening and toning. That was a bit of stream of consciousness, sorry!
Fab Tara thanks so much 🙂 I had terrible ligament pain in my pelvis with Leo so absolutely dreading it coming back and so keen to use exercise as a preventative/relief this time round. And tell me about the chocolate. There is still an unopened egg looming in my fridge…
I’m nearly 20 weeks and miscarried my first pregnancy last year. When I found out I was pregnant just before Christmas, I didn’t even want to lift the hoover (any excuse hey!), let alone get into the gym in my first trimester for fear something bad would happen again. I let my gym membership lapse, but I’ve noticed now that, as well as a growing bump, I’ve lost any tone I had in my arms, legs, back and tummy area. I’ve been playing badminton once a week and I’ve booked onto a 7 week pregnancy pilates course to help my posture and tone. I’m going to renew my gym membership and start swimming again. I think with the lighter nights, it’s a bit easier to go for an after work walk so hoping to get a bit more active. Ultimately though, I think it’s about not feeling guilty about a changing body and creating a balance between a routine and diet that allows you to feel healthy, but doesn’t put pressure on you and make you more tired that growing a little bubba already causes! Hard to remind myself of the not feeling guilty part when I’m trying on swimwear for a holiday next week, though! Best of luck with everything, Becky!
Such good advice Laura! And you’re definitely right about the lighter nights helping with motivation. It mean sI’ll be more confident walking the dog later in to the evening so I Can maybe fit an extra one in 🙂 I have a holiday booked for when I’m 7 months pregnant. That’ going to look wonderful isn’t it! Haha x
I’m 39 weeks and up until 30 weeks I was happily doing my normal exercise regime (Kettlebells, circuits etc), but modified so no jumping or lying down on my back. Sadly I then got horrible pelvic girdle pain virtually overnight and had to give it all up. I can now manage gentle walking or swimming. I miss the exercise so much!!! And I feel like such a whale now (though I guess everyone does at 39 weeks). So, I think the only tips I have are that you can modify most forms of exercise to suit pregnancy – you just have to find out what you enjoy. I can’t wait to get back to gym classes once the baby is born, but I know it’s not going to be easy… Good luck to everyone earlier on in pregnancy!!! X
Hi there,
Congrats on the babba Becky – such lovely news!
I’m not a mummy yet but I’m trying to start an exercise regime I can stick to so when I do get pregnant (hopefully later in the year!) it’ll be part of my routine and easy to stick to. I would love some advise as to what exercises are recommended for those getting fit to get pregnant…does anyone have any tried and tested tips? I’ve started a weekly yoga class, trying to run a few times a week and also incorporate a kettlebells workout at home (when I can be bothered! :s) – is there anything else/different I should/could look at?
Cheers 🙂
I’m not sure if there are any particular exercises for helping to get pregnant (apart from the obvious ?) but I got pregnant when I was the fittest I’d ever been – running, circuits/boxing with a PT at the gym and cycling everyday to the station (hence entering a marathon!). It could just be a coincidence as I’m not sure what evidence based studies are around linking fitness to conception but I’m convinced it helped or my body just had an extreme reaction to the prospect of marathon training!
Weirdly I was the fittest I’d ever been too, did 2 10k races on subsequent weekends, went off and walked Hadrians Wall coast to coast and boom! Fell pregnant. Unfortunately by 6 weeks in I got massive stitch each time I ran so that all stopped but I kept up weekly yoga, swimming and walking until literally the day I went into labor. We aren’t “trying” but aren’t being careful either so when I felt extra tired on my run yesterday I did wonder… We will see! Very best and baby magic to all who want it xxx
Congrats on your pregnancy!
I’m at 28 weeks now and was also keen to keep exercising during pregnancy – if not just for the endorphins and to feel like yourself! Depending on the week I’ve so far managed to do one or two of yoga, pilates, spin or body pump. All at lighter (and probably decreasing) intensity as pregnancy progresses!
My gym class instructors have been very positive and supportive – only a couple of yoga and pilates adjustments needed but otherwise still able to do the mainstream classes.
I’ve never run much but after running at 20 weeks and feeling some stomach pains I’ve pulled back from running.
I found this website useful re. gym class adjustments and pregnancy fitness generally. http://www.lesmills.com/uk/knowledge/pregnancy/modifications-and-what-to-avoid/
Thanks for the link Rebecca! Congrats to you and good luck with everything 🙂
Walking the dog is amazing, both whilst your pregnant and once the little one has come along. Not only does it keep you moving right up until the last minute but the fresh air seems to help keep your brain alive on those fuzzy days. After the birth, even on the days when you can’t think of anything worse than going out, a wagging tail and few strong licks, mean that the wellies go on. Five months postpartum and the pregnancy weight has dropped off despite copious amounts of cake!
I was set on being healthy and fit before falling pregnant and was adamant I’d keep any routine up during pregnancy.
That obviously didn’t happen when 24/7 nausea and sickness kicked in at about week 5. I just about managed to drag myself to work and back each day. I still get the odd bout of sickness now at 23 weeks and still feel quite exhausted (9 hour work days plus a three hour round commute aren’t helping) and have developed aches and pains pretty much everywhere.
Sorry, that’s sounds quite whingey – what I’m trying to say is, I’ve accepted I need to be kinder to myself and not get frustrated by my lack of fitness at the moment. Just walking the dogs is a good start and I hope to get back into yoga soon after little one arrives!
Not whingey at all! I think we all know what our limits are if we listen to our bodies and wether that’s managing a walk a day or keeping up 4 gym classes a week it’s perfectly OK. 🙂 x
Congratulations on your pregnancy.
I discovered the bump room YouTube channel when I developed pelvic girdle pain at 31 weeks. It’s a series of video blogs by an Irish physio on various musculoskeletal problems of pregnancy. She runs Pilates classes for pregnancy in Ireland too, unfortunately these were too far away for me but she has a 1 hr YouTube video example of her class which I did regularly & am pretty sure helped resolve my pelvic pain. Also sorted out any ankle swelling when I did it too
I can recommend Tara Lee pregancy yoga dvd. It’s small sections which you can add together to make a longer session- I would do one in the mornings before work then the whole lot for a lovely longer session at weekends. There’s also a birth prep part which I did with my husband. All went out the window in the day but was nice to have a bit of relaxing time together.
. I ran up to about 35 weeks …, well waddled. I now blame this for the fact that baby won’t sleep unless rocked or walked around!!
Hi and congratulations, when I was pregnant, I used to swim quite a lot I found it nice as you feel quite weightless which is no mean feat when your 8months pregnant! I also used the Tracy Anderson pregnancy workout.
I didn’t suffer with morning sickness but did feel queasy a lot, I got myself some travel sickness bands that go on your wrist. They worked for me.
Good luck with the pregnancy x
I have found this yoga channel https://m.youtube.com/watch?v=B87FpWtkIKA . It’s a pretty easy routine to follow but gets you stretching and feeling like you have done some excercise without leaving your living room. They are short enough that I sometimes do it twice.
If you need something to wear I found Bumpfit Maternity Sporstwear really comfy and affordable. http://Www.bumpfit.uk