Hi guys, Kris from Custom Fitness here, your Amarillo personal trainer. Today we’re going to be wrapping up the two part series on fitness during pregnancy. Now be sure to read part one if you haven’t already at the link here: And as always, if you have any questions about today’s blog then please give us a call at (806)-322-3188
So, last time we were talking about the first stages of fitness and pregnancy. We talked about what is okay for the first trimester and how you might be feeling during that time. When we left off I was talking about how during the second trimester you might start feeling like yourself again, and how that may not want to over do when you start to feel that.
Now, for the most part most people lose some of that during second trimester. Obviously each pregnancies is different. I can tell you that with one it was a great second trimester, and with the other I was still sick the whole time, so each one is different. There’s no way to know what hand you’re being dealt, but just know that those are possibilities. And that when you do feel good on those good days even if it’s only for a day or two take advantage, but don’t overdo.
Once you get that second trimester exercise wise, we need to use caution on that side, but also be careful not to lay flat on the back for too long. ACOG’s guidelines limited to two minutes because we can actually cause distress to the baby. The main artery that feeds the baby is going to possibly be compressed in that position, but also you can do damage to yourself. This coming again from personal experience. If you lay on your back too long with an extended belly and extra weight there you can actually cause a deeper case of diastasis.
If you don’t know what that is I’d be happy to talk to you about that, but that’s not something that you’d want to have happen. It’s outside of its own natural separation. You don’t want to cause it to be worse, so if we can keep you out of that flat back position, inclined, or do things in a different position that would be great to help out with that. Second trimester again kind of easing off the symptoms, but if you go to heavy that’s where you’re gonna notice those symptoms coming right back, so that’s your self gage on how you’re feeling, and everything, and how hard you’re working.
For third trimester really listening to the body cause by that point it’s sometimes I don’t want to do anything because I’m too tired, and sometimes it’s I really should do something, but I overdid that, so really listening to your body, accommodating for discomfort. No, you don’t have to do every exercise the same exact way in third trimester that you did in first. Your body has shifted and changed a lot, your pelvis has changed position, your rib cage has changed position. Everything is just different, right. By that point you’re accommodating for your own discomfort. If you’re working with a training team like Custom Fitness that’s where it’s really beneficial because we can go in and talk you through all those changes and make sure that we’re adapting and modifying for those issues. All right.
The other thing is and this goes throughout, but really in third trimester, check your rest. Make sure that you’re getting enough rest. If you are up all night then doing a high intensity workout is not what you want to do. Now I know that a third trimester high intensity is a whole different meaning and ballgame than it was at first trimester.
But if you haven’t rested in a while, or you’re not sleeping well at night a lighter intensity workout not necessarily … I mean it doesn’t have to be just walking, but you can do a lighter workout. You can do some yoga. You can do some band work, things like that without really pushing yourself to the max. That would be a great focus because if we push too hard when we’re tired we end up getting injured, and when you’re pregnant you’re much more likely to get injured in the first place.
So that is going to wrap up our two part series on fitness during pregnancy. I hope that this series helped to answer some of the questions that I think all pregnant women ask. I know that so many women don’t feel safe working out during pregnancy, so I hope that this helped to ensure that you can be active during pregnancy as long as you take it easy and listen to the professionals that guide you.
If you’ve just found out that you’re pregnant and need some guidance on exercise, nutrition, and just help in general with what all’s going on, feel free to give us a call. We are not only Custom Fitness, we are also Amarillo Fit Mama. We help pre and postnatal women through those changes to be able to go through pregnancy and beyond and get back to their new normal and lose all that baby weight. Feel free to talk with us. Again, health and wellness is our big focus. If we can keep you healthy during that pregnancy and help you to keep from hurting so much we’d love to be able to be a part of that.
And if you aren’t pregnant and are just interested in fitness, we would love to help you out as well! If you are wanting the accountability and help with creating an action plan to see results, or are wanting to someone to help create a workout plan to push you to your greatest potential, then that’s what we’re here for. We work with our clients not just on fitness, but also nutrition. What we do is we will ensure that you are supported throughout every aspect of your health and wellness journey, and that includes making those eating changes. We have an entire team of dedicated professionals to help you with your health and fitness goals.
To get your consultation set up, give us a call at 806-322-3188 or email us at info@customfitness.biz At Custom Fitness, we are YOUR personal trainers in Amarillo, Texas. Have a great day.