Workout Mama's

lopezclan · May 2017

hi everyone,

I am exactly 10 weeks and have been feeling great. My symptoms have been tender boobs, extreme tiredness and starvation

. But it seems all my symptoms have gone away for this week!!

I found out i was pregnant at 5-6 weeks and have continued to go to the gym/outdoor activity 3-5x a week. I have lessened my running time and speed on the treadmill and I am continuing toning excercises (legs,butt,arms,back strengthening,some abs).

Today I had my first visit with the RN where she went over the do's and dont's. In two weeks I get my full exam with the doctor. She discussed how I should keep my heart rate at 140 but I can keep my heart rate higher and am able to hold a conversation without an issue at 160-175. She said it was ok because I was working out prior to becoming pregnant.

my question/request - is anyone else working out? Any suggestions on any youtube workout video to utilize? How are you feeling?

lavashiner · May 2017

I've been working out about half of what I was doing before--mostly workouts using the nike training center app with some modifications (no crunches, no jumping around since I don't like how it makes me feel, and I get very easily winded these days!). To make up for my lower-key and less frequent workouts I've been walking more. I hope that when the fatigue lifts in the second tri I'll hit the gym more... or at least consistently 3x a week! Right now I'm lucky to get 2 workouts and 2 long walks a week!

During my last pregnancy I used Summer Sanders' Prenatal Workout video which was pretty good. I also credit my prenatal yoga classes for making my abs stay intact (but not bring on diastasis) throughout my previous pregnancy.

Pre pregnancy I also swim in the open water, but it is too cold for baby. I want to swim in the pool but it's hard to make the time for it!!

I have a very fit friend who is nine months, looks great, and pretty much has done her same level of activity throughout including running, cycling, and skiing! She's rad.

splsmama2016 · May 2017

I'm still working out, walking, figure skating the same as before. My first pregnancy, my dr told me that if you were physically active before you got pregnant, you could continue the same routine until you felt you could no longer do it safely.

dilbert890 · May 2017

I'm still trying to workout. Just finding it exhausting to even get to the gym. My extra walking stopped. Hoping I can get back into it soon!

katemordus · May 2017

I haven't been to the doctor yet, but I have a 2 yo and I continued doing CrossFit up until 2 weeks before he was born and I plan on doing that with this pregnancy as well. My doctor told me that since my body was used to that type of exercise I was fine as long as I listened to my body and adjusted accordingly. I think that's the most important thing - if you feel like you need a break, take one. Give yourself more time to cool down be recover. Drink more water. But I think exercising during pregnancy is important for everyone involved lol

grochril · May 2017

As others have already mentioned, you just need to listen to your body. If you feel more winded, or are scared about doing something, just slow down or skip it. I also do Crossfit and intend to until I can't anymore. That's not saying I won't tone my level of intensity down, but you're right- exercise is so important!
I haven't done any online/YouTube videos but I would try looking up strengthening those pelvic floor muscles.

GL!

lablover920 · May 2017

sdLindenberg said:

I'm still working out, walking, figure skating the same as before. My first pregnancy, my dr told me that if you were physically active before you got pregnant, you could continue the same routine until you felt you could no longer do it safely.

^This!

lopezclan · May 2017

Thanks everyone! gives me encouragement to get to the gym or go for a walk when I can! I'm not showing just yet (sometimes I think it's more food baby at this point), but def want to be careful and listen to my body. Sometimes it is hard because I know he/she is in there but since I dont see it or feel anything yet I have to remind myself that I am pregnant.

huskymomma94 · May 2017

Me! The only thing my doc banned is warm yoga. It's technically not hot/Bikram yoga but the room is about 90 degrees + a fireplace and I sweat a lot, so he said avoid it. I'm bummed but I guess it makes sense.

I'm also wondering how silly I will look doing my Zumba class with a giant belly in a few months.

AMCsquared · May 2017

I've been banned from my absolute favorite exercise - paddle boarding

And the season is about to start now

lopezclan · May 2017

@AMCsquared oh wow I wonder if I can kayak?!?

AMCsquared · May 2017

I think u can! It wasn't about the motion, it was bc of the risk of falling.

AMCsquared · May 2017

Ps I raced home to fit in a work out and now I think I'm going to nap instead bc I could barely keep my eyes open driving home

lopezclan · May 2017

Oh yea!! I do that too - get pumped in going to the gym then that wave of exhaustion hits me and I'm like where's my bed...

mcfeldbb · May 2017

I would love to be still working out but the fatigue and morning sickness has made that pretty impossible. I'm already feeling so flabby and fat.

carolinefriesen · May 2017

I'm forcing myself to keep up my 3x per week Crossfit. I'm often tires beyond belief after work, but it really does make me feel better all around. With previous pregnancies, I kept it up until 37 weeks and hope to do the same. I love that the workouts are all scalable, and there are some great websites with suggestions for alternate movements when the time comes.

failuretofly · May 2017

Being a perinatal personal trainer I feel compelled to throw out my two cents here.

The guidelines your doctors/nurses/midwives give you for exercise in pregnancy are geared around keeping baby healthy and keeping you from becoming generally unwell.

That said, 'do what you've always done' and 'listen to your body' are not great advice. Do you actually know what you are 'listening' for, when you're listening to your body? Do you know what it means to have diastasis recti or pelvic floor dysfunction? Do you have strategies in place to ensure your core and pelvic floor will continue to function well after baby is born?

Listen, I know some of you are going to be pissed, and say something like 'well my doctor said it was fine, so I'm just going to do [whatever]'. Which is fine. It's your body. You do you.

Just know this, your core and pelvic floor will go through immense stress and strain through your pregnancy, and many of us will develop coping mechanisms or poor movement patterns as a result, without even realizing it. You'll find different ways to 'do what you've always done' that 'feel good' so you'll tell yourself your 'listening to your body' when really you're doing more harm than you realize.

This is not intended to be fear-inducing, just keep these things in mind. Consider going to a class or hiring a trainer that specializes in core and pelvic floor safe exercise in pregnancy. There are also many online programs that are designed to keep these things in mind and help you learn strategies that not only will benefit you through pregnancy but well beyond.

Things that suggest you may be doing things that harm you during this time:

low back pain
pain along the midline of your belly (stretching/tearing type pain)
bulging or coning in the middle if your belly
ANY degree of urinary leakage or incontinence
bulging or pain in your vagina/anus and surrounding area
any movement where you have to hold your breath to complete it

PLEASE keep moving. Do not stop exercising. But just, be smart about it.
I am more than happy to go into more detail and make recommendations if you'd like!

lopezclan · May 2017

@kvacmak thanks for all the info. And your right for me this is my first pregnancy and I'm not sure what I am looking for my body to tell me. I do want to keep my body well for the baby and would never want to do unintentional harm. I would love more information and any excerise websites you may know of. I have tried to look on YouTube and could not find any videos. I also don't know what to really look for.

I wish I could hire a trainer that knows this stuff! That would save me a whole bunch of second guessing myself. This may sound silly but sometimes when working out I talk to my belly saying are you ok in there etc. lol.. sounds crazy I'm sure.

have a great day

AMCsquared · May 2017

@kvacmak do u know any YouTube videos that have pregnancy safe core/ab work outs

kboesenberg · May 2017

With my last pregnancy I was able to crossfit until the 38th week I went two weeks past my DD. Hopefully this time I can do the same! I am very out of breath very quickly with this pregnancy.. I'm hoping that it's just a 1st trimester thing... the only things I stayed away from last time way all an work other than planking, box jumps later when my belly was bigger and anything inverted. I wouldn't say I could always carry on a convo but it felt good to me and no diastasi recti so I was happy! Good luck ladies! You will be happy you stuck with it when your 30 weeks pregnant.

jljeanblanc · May 2017

Barre 3 has some good prenatal/postnatal workouts you can stream - there is a monthly charge but last time around I felt it was worth it. No impact. This time around I'm doing some modified T25 and piyo workouts through Beachbody on Demand since I signed up for the year before getting KU'd. Wish I had the energy to do more!

Knottie1468511252 · May 2017

kvacmak thank you for the information.

I haven't been to my first appointment yet. I was signed up for an Olympic triathlon, and although I was following my training plan, I was worried about doing the race once I found out I was pregnant. I called the OB to ask for her advice and got the standard, "Do what you have been doing, unless it is a contact sport." I also did a fair amount of research and felt she didn't understand the difference between training and racing. Running 6 miles one day and biking 20-25 the next is not the same as doing both after a mile swim. Long story short - I contacted the race director and switched my registration the the sprint distance (which is ~half the Olympic distance). I tried to listen to my body and not overdo it, and I had a great race. My LO and I completed our first triathlon together.

failuretofly · May 2017

@lopezclan @AMCsquared Sara Haley has some excellent stuff on YouTube, as does Jessie Mundell. As for core/ab specific, you use your core in everything you do! It's more about breathing and alignment than anything. I HIGHLU suggest ANY woman do Julie Weibe's Pelvic floor piston online course, as it really sets the foundation for all exercise.
As for full online pregnancy workout plans, Pregnancy Exercise Fit2Birth is awesome as is the Prenatal series by Healthy Habits Happy Mom's. Jessie Mundell also has some online stuff but I think it's more of a subscription type thing. Girls Gone Strong also just released a full prenatal/postpartum plan called Mom's Gone Strong, though I'm not sure it's still available.

balletnerd · May 2017

I'm a professional dancer - so I plan on continuing taking dance classes throughout my pregnancy... modifying as needed. But definitely no partnering or pointe work as the risk of falling etc is increased.

failuretofly · May 2017

@Knottie1468511252 awesome! High impact isn't usually as much of an issue until 2nd or 3rd tri, so it's perfect that you got it done now! I'm impressed you managed that with this awful first tri fatigue, that's awesome.

@balletnerd that's so great! My only advice would be to check your alignment, most importantly of your pelvis. I know a lot of ballet/dance instructors cue tucking the pelvis/bum, which can put the muscles of the pelvic floor in a less than ideal position once the weight of your uterus gets heavier and your body starts feeling the effects of relaxin more.

dilbert890 · May 2017

After reading these posts, I'm definitely contacting my physio sooner rather than later. I'm almost 9 weeks and my hip is ticked if I sit too long, my sciatic nerve that was damaged in a car accident is also pretty pissed so I need to stay on that.

I did do the 22 minute hard corps workout from beach body today. Something is better than nothing right? I'm definitely feeling the pregnancy.... everyone is encouraging me to keep going so I appreciate their support. Hoping to get to the gym a couple times this week..

AMCsquared · May 2017

@jljeanblanc u bring up a good point about the no impact. all my jillian michaels dvd are high impact so thats why i'm struggling with what to do!

@kvacmak wow thanks for all those names. i will def check them out!!!

cmj689 · May 2017

@jljeanblanc Beachbody on demand actually has pregnancy workouts on there - Autumn does them. I was actually thinking of joining so I can use those videos for workouts!

jljeanblanc · May 2017

@cmj689 yes! My only issue is that there is only routine one per trimester (that I could find). I'll certainly do them, but I'll need to mix something else in or I'll get bored. If I'm missing something, let me know!

anewadventure · May 2017

@kvacmak I'd love some advice. I'm currently in PT twice a week for sciatic pain and peroneal nerve pain in my right leg. It started several months before my pregnancy with no acute injury for onset. I'm a month into my PT and we are somewhat struggling to figure out a cause. I had some misalignment in my low back and hips from soccer collisions but we can't do pelvic xrays to check things out.

Anyway, I'm 11w+1d today and will not run out of PT visits on insurance until I'm about 22 weeks (this is my second pregnancy, FWIW). I will continue to go unless we magically get a handle on the pain. My concern is the advice out there is so vague regarding this magic line between first tri and second tri regarding core work, lying on your back, lying on your stomach, etc. Right now 90% of my PT exercises are core work. Some of them involve the supine position. I also mainly get "worked on" by my therapist while in the prone position. At what point, really, should we be concerned about using these positions? I will of course speak to my doctor and my therapist but if you have specific advice regarding modifications, and WHEN modifications really need to be made, that would be helpful.

Are there certain core exercises that should be avoided once your uterus expands to a degree that significantly affects the abdominal muscles? Is there a certain type of movement you try to avoid? What kind of modifications should I be considering for basic exercises like squats and lunges? Are plyometric exercises a no-no once the elastin gets to work (I can already tell the difference in my hips this time around)?

Thanks very much. Any reading or resources you rec are also welcome.

failuretofly · May 2017

@anewadventure
FIRST and foremost I would switch from a regular PT to one that specializes in pelvic floor, that very well may be the key to your issues.
Second, as for when to avoid certain positions, the general consensus these days is when they feel uncomfortable. When you feel lightheaded laying on your back or when the pressure on your abdomen is too much to lay on your stomach.
The recommendations are changing regarding core work. I would say if you ever see the midline of your belly bulging out with anything, stop that activity. For many women, that's crunches and planks and variations of those. Most front loaded exercises like planks/pushups/pull ups stress the system as well.
The number one thing to focus on is breath though. You never ever want to be breath holding in any exercise in pregnancy. You should always inhale on the eccentric/lowering/relaxation phase and exhale on the exertion/concentric/pushing/pulling phase to allow your core muscles to stabilize without increasing the pressure on your pelvic floor.
You don't necessarily need to modify basic movements like squats or lunges, just don't try hitting any PRs. As for plyos, personally I would avoid them after the 1st trimester, or even earlier if they feel weird. If you're ever feeling any heaviness/bulging/leaking in your vagina/urethra then definitely stop. But a PFPT can help guide you with recommendations for your body specifically.
Hope that helps!

anewadventure · May 2017

@kvacmak thanks for your response. i will have to look into a pelvic floor specialist.

i understand why crunches or curling movements can be problematic, but i don't do many of those any more. however, i do a lot of pushups and plank-related exercises. is it just the stress this position puts on the centerline of your abdomen that makes them a problem? right now they are going fine for me (only 11w 3d) but my hips are already starting to feel unstable when in plank or doing full pushups and that seems really early compared to last time. i know i can incorporate more rows and presses in lieu of pushups but i'm not sure the best way to replace the plank-based exercises in my routine.

failuretofly · May 2017

@newadventure partly the pressure on the midline, partly the pressure it creates within the abdomen that can be directed down to the pelvic floor. There are SO many alternatives to planks! Side planks, for one, are great!, bird dogs, pallof press, basically any unilateral movement will force you to use your core to stabilize, I love unilateral rows, I find I really feel it in my core.

anewadventure · May 2017

@kvacmak i think my problem is i just lump them all together in my brain as "plank related" when in reality that's way oversimplifying it. i do love side planks and bird dogs. i'll have to google a pallof press.

failuretofly · May 2017

@anewadventure ya not all 'core' exercises are created equal, especially when it comes to perinatal exercise! If you're really looking for a challenge try these:

https://www.youtube.com/watch?v=_qjAzNrghVU

*edited because I tagged wrong*

AMCsquared · May 2017

Can I just comment that in GENERAL all the prenatal workouts I'm finding online are basically women like stepping in place. Grrrr. Why can't Jillian Michaels make a prenatal one. I'm used to her insanity

failuretofly · May 2017

@AMCsquared Yeah it's hard because the ACOG recommend limiting your heartrate, so it would be irresponsible for any prenatal workout to be at the intensity of a typical JM workout. You can still do intervals though, like hills or stairs, or circuit style strength training.

AMCsquared · May 2017

Just came across this link I'd thought I'd share

https://diaryofafitmommy.com/28-day-diastasis-recti-workout-challenge/

balletnerd · May 2017

Slight rant: I'm a professional dancer and I went to our auditions for our upcoming season. I was surprising all my friends with a tank top that said newest member of "my company" with arrows pointing down. My director already knew and said I could come to the audition and take class. About 20 minutes into class she made me sit out and watch because she was worried about the baby. Nothing was very strenuous or concerning to me. I wanted a workout and instead I was put on bedrest. Haha I'm planning on continuing to take class... so I hope she doesn't continue to make me sit out. I can listen to my own body and modify.

dilbert890 · May 2017

I'd be sooo angry. I'm angry as I'm getting a lot of that. I have been power lifting for 6 years now. I know how to listen to my body. I've been resting as I've needed it. I know how to make modifications.. and yet everyone thinks I should sit on my ass b/c I might "overdo" it.. Ugh.. this is everything that is wrong with the world IMO. I went camping a couple weeks ago and let my diet go a bit.. I ate too many hot dogs (that were well cooked), diet pepsi, potato chips and cookies.. no one bats an eye, but when I'm trying to cut and eat super "strict" everyone loses their minds....

anewadventure · June 2017

dilbert890 said:

I'd be sooo angry. I'm angry as I'm getting a lot of that. I have been power lifting for 6 years now. I know how to listen to my body. I've been resting as I've needed it. I know how to make modifications.. and yet everyone thinks I should sit on my ass b/c I might "overdo" it.. Ugh.. this is everything that is wrong with the world IMO. I went camping a couple weeks ago and let my diet go a bit.. I ate too many hot dogs (that were well cooked), diet pepsi, potato chips and cookies.. no one bats an eye, but when I'm trying to cut and eat super "strict" everyone loses their minds....

i do hope you mean when you're not pregnant? because they're right to be upset if you are trying to "cut weight" whilst growing a child.

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