It's no secret.
As a trainer, my specialty is women.
Specifically, women looking for weight-loss post-partum.
I spend several hours working with small groups of these clients daily. I'm very passionate about it, and, for the most part, I find it very fulfilling.
In fact, a little selfish part of me is excited to have this baby and get back to the gym, working out the way I train others to do. I want to know what it's like.
For, as much as I enjoy what I do, I've never felt what it feels like to
do it. To work out after giving birth to a teeny baby that doesn't feel so little when you're actively pushing it out of your body, often wearing and tearing at your tailbone, abdominal muscles and hip flexors in the process.
Still, that's a long ways off.
And, now, I'm having to deal with something I hadn't even considered when we started down this whole baby train.
Exercise during the first trimester.
Oh, heavens, my friends.
Never before have I lost the will to get up and off the couch as much as I have during these past few months.
I now understand why people never work out.
More specifically, pregnant people.
Because growing this kid is exhausting enough without thinking about adding in several miles of running and several pounds of weight-lifting.
Phew.
Still, I have to exercise.
It's my job.
I teach 11 classes a week. I have private clients. Sometimes, I enjoy working out on my own, too.
Yesterday alone, I walked/jogged eight miles with clients.
Eight miles after I'd puked up breakfast, lunch and dinner the day before.
At work these days, I sometimes feel like I'm living on a prayer.
But, at the same time, I've never felt tougher. I'm growing a baby, while exercising - hard - every day. Every time some male Marine gets all whiny on me during a cycling class, I can now simply point at my stomach and yell, "
If I can do this, you can do this."The thing is, though, some days, I can barely do it. I've had to make adjustments. Life in the first trimester is not normal, no matter what all those pregnancy books are saying.
So exercise, too, has to change.
Which is why I've had to learn (and want to share with you)...
Five Tips for Exercising During Your First Trimester1. Swap out sessions for sleepThe truth is, I'm not working out like I used to. I've lost the ability, for instance, to do almost all my strength-training sessions.
Occasionally, I fit in an upper-body workout or some pre-natal yoga, but that's it. And those that know me, you know what a change that is. I love working with resistance. It's my favorite way to get in shape.
But gone are the days of heavier sculpting and lifting. At least for now.
Instead, during the times I'd normally be weight-training, I'm sleeping. Pregnancy fatigue is real, and to keep from feeling sicker than I already feel, I can't quite go at it as much as I'd like.
So, instead, I nap. Or I go to bed earlier than normal.
It doesn't make us lazy or out-of-shape. It's necessity.
Your body is taxed while it's growing a baby, and if you're craving sleep, you need it. So take it. Even if that means one less session at the gym a week.
Lastly, after a workout, if you don't have time for a nap, lay down on your left side for 20 minutes. It helps restore your regular heart-rate and improves circulation to the baby, re-invigorating you after a workout.
2. Don't drink too muchChugging liquids is the best way to aggravate morning sickness. Trust me on this.
While staying hydrated is important for everyone, especially pregnant women, too much water too fast is not good, especially on a fairly empty stomach - something that always happens to me, as food and I are not fast friends right now.
Instead, up to 90 minutes before a workout, start sipping water, diluted fruit juice, or safe herbal teas.
Throughout the workout, continue with the intermittent sipping. Exercise will increase the sloshing in your belly, especially if it's filled with liquid, and that will make you nauseous.
(I've still yet to keep liquids down after a cardio workout for this very reason.)Then, after the workout, do the same thing: Little bits of liquid over a long period of time. They'll keep you hydrated without shocking your tummy.
3. Listen to your bodyMy midwives are very pro-exercise. They banned me from nothing after checking the strength of my uterus, etc.
Many low-risk women with well-rounded, holistic physicians will hear the same thing:
Do what you can, as long as you don't over-do it.But that doesn't mean you should "push through the pain," like you might if you weren't pregnant.
When something feels bad, I don't do it. Simple as that. Abdominal exercises, for example, make me sick. Deep squats tax my hips. So, I don't do them.
Once I have this baby, there will be plenty of time to push myself through that resistance. But for now, I'm listening to my body, just in case certain movements take away from my sole purpose right now - to grow a healthy child.
This is the exact reason you shouldn't start an exercise regime pregnant if you didn't have one before pregnancy. You need to be in tune with your body
before pregnancy so you can listen to it
while pregnant.
4. Keep some semblance of a routineWomen with active lifestyles report lower pain during pregnancy, labor, and delivery. They are stronger and tougher in natural labor. They have lower rates of gestational diabetes, swelling, and third-trimester complications.
In addition, they lose their pregnancy weight faster and easier than other woman who do not exercise during all three trimesters.
Even in the first trimester, they tend to report less water retention and morning sickness.
And, I have to say, it's true.
Granted, I'm a grade-A puker right now, but it could be worse. It could be a lot worse. And, when I'm exercising, I actually experience some of my lowest levels of nausea and pain all day.
As long as you watch your heart-rate
(below one 140 or 150 bpms is recommended by most physicians), a basic exercise routine is better for you and for baby.
Ask any woman who exercised during pregnancy, and she'll agree.
For instance, my favorite client ran three miles every day of her pregnancy, save her delivery day. She had a short, easy labor and a healthy baby boy. Her son is less than two years old, and she's in better shape than any other woman I know. She's done several marathons and triathlons since his birth, plus she bikes 15 miles to and from work every day.
Her advice to all pregnant women?
"Get out and move every day. Even if you're slowly moving, you're moving. That's what counts."5. Eat and dress for nausea
Try and get something small in your stomach before a workout, preferably a carbohydrate. My secret? An oatmeal cookie. It has some fiber and some grains. It lacks protein, but right now, my first-trimester tummy can't handle much protein. So while it's not my healthiest option, it works. It feeds me through my workout and helps fight the nausea, and, right now, that's all I care about.
Plus, on a bad day, should it come back up, it's better to throw that up then dry heave.
Trust me.
In addition, I avoid wearing tight pants while exercising. As silly as it seems, the pressure on my non-existent baby belly is nauseating. Plus, I don't want anything cutting into my circulation while I work out.
I also wear motion-sickness bands during exercise, as I'm prone to nausea during jostling.
(Heck, I get car sick pregnant.) If you're prone to motion sickness, I highly recommend them.
Basically, your goal is to find out what little tricks work for you when it comes to food and workout wear. If they keep you at the gym and relatively "un-sick," then they are worthy enough to incorporate into your routine.
(And share them below, please! Others can learn from your wisdom!)***
FYI: If you are a high-risk woman, the exercise situation is going to look drastically different for you. Consult your physician before making any physical commitments or decisions.As always, please feel free to post any questions below.
Thanks for reading, and Happy Exercising!
