Wednesday, December 26, 2007

Why You MUST Stretch While You Are Pregnant Part I

When you think of a typical pregnancy exercise program, stretching and warming up are easily forgotten. But they are a MUST for any safe and effective workout.


Aside from just feeling good, stretching helps to keep your pregnant body healthy in a number of ways:

Prevents injuries by pulling your body gently back into balance.

Increases circulation - more blood flow to the muscles means a healthier muscle.

Gives you more energy! Along with greater blood flow comes more oxygen which keeps us from feeling sleepy during the day.

Eases the aches and pains of pregnancy by loosening the tight muscles that cause low back pain, headaches and other common complaints.

Enhances your workout by increasing your range of motion.

Improves your posture which helps you look and feel better as your body continues to change.

Keep in mind that being gumby is not the goal - being too flexible can be just as dangerous as not being flexible enough.

So, it's important to stretch only those muscles that are tight and to combine your stretching with a good pregnancy strength training program.

For tips on how to stretch properly, look for our next post.

For specifics on the stretches and exercise that are right for you during pregnancy, check out www.FitandHealthyPregnancy.com

Sunday, December 23, 2007

Strength Training During Pregnancy - Why Moms-To-Be MUST Be Strong

Most people start an exercise program to lose weight. Of course, this isn’t the objective during pregnancy exercise but there are lots of other reasons to get started on or continue on a regular exercise routine when you’re pregnant.


When you think of exercise, cardiovascular exercise is what usually comes to mind. Walking, jogging, swimming and many other activities that get your heart rate up are all part of this category. And, it’s an important piece to the puzzle.


But - The other half of the formula for a well rounded pre-natal exercise routine is strength training. Women often forget about strength training during pregnancy. The running (i.e. cardio) craze of the 1970’s is still in the forefront of people’s mind when they think about good exercise, burning calories and a healthy, lean body.


The truth is, while cardio is great for your heart, it is strength training that will prepare you for the physical demands of being a mom. In addition, it is strength training that will play a bigger role in getting your pre-pregnancy body back, or making it even better than before!


All of the lifting, bending and carrying you have to look forward to in the upcoming months will be much easier with a functionally strong body. In the mean time, gaining or maintaining strength during pregnancy is the key to reducing aches and pains as your body continues to change.


Strength training during pregnancy will help:


· Reduce back pain
· Increase your energy levels
· Make labor and delivery easier
· Keep you strong and injury free
· Combat postural changes during pregnancy
· Make post-partum weight loss MUCH easier and faster
· Flatten your tummy after delivery


Studies now show that strength training during pregnancy is not only safe and beneficial, but a must for an overall healthy strong body. If you were a regular exerciser before your pregnancy, it is usually safe to continue your routine, although some modifications may be necessary.


If you didn’t have a consistent program in place, the general rule of thumb is to wait until your 2nd trimester (when you’ll be feeling much better) to ease yourself into a routine. Either way, checks in with your doctor first to be sure you don’t have any complications that could be affected by a pregnancy exercise routine.

For all the details on how to look and feel your best with a strength training program designed specifically for the mom-to-be, check out:

www.FitandHealthyPregnancy.com

Friday, December 21, 2007

Pregnancy Nutrition – Is Caffeine OK?

Back in 1980 the FDA published a warning advising pregnant women to restrict or eliminate their intake of caffeine because of its teratogenic effects (cause birth defects). This was echoed in 1994 with a review of over 200 medical journals by Dr. Astrid Nehlig that was published in The Journal of Neurotoxicology and Teratology.

Currently, the advice on caffeine intake during pregnancy is moderation - meaning less than 300mg. This is because new studies show no harm with intakes less than that. Due to the fact that scientific studies are showing new and different results, I tend to be conservative in my personal view on caffeine and pregnancy.

What does caffeine do?

Caffeine stimulates your central nervous system, leaches calcium, reduces iron absorption, has a diuretic effect and crosses the placenta into your baby. This means it has the following results in your body:

Raises your heart rate

Decreases the amount of calcium in your body

Dehydrates you

Increases your blood pressure

AND the same things occur for your baby (except baby will steal from your bones to get needed calcium)

That’s not all - it also interferes with a normal fetal growth, is associated with lower birth weight and weakens adrenal glands, which affect your blood sugar regulation and stress coping abilities.

It is best to avoid or at least reduce your caffeine intake to no more than 300mg per day. Some experts say no more than 150mg per day. You may be able to handle the caffeine, but baby’s liver is immature and not able to get rid of it like you. Imagine if that 1 cup of morning coffee lasted you 40-130 hours as it does for your baby.


Common caffeine sources

Coffee (100-200 mg per 8 ounce)
Tea (black 60mg, green 40mg)
Soda (40-75mg per can)
Dark Chocolate (5-35mg per 1 ounce)
Milk Chocolate (1-15mg per 1 ounce)
Headache medicine (65-130mg)

If you are a caffeine user, I recommend reducing to less than 300mg per day (some studies show increase miscarriages with more than 300mg). Then gradually reducing to as close to zero as possible, which will not only benefit your baby, but also your ability to handle stress.

www.FitandHealthyPregnancy.com

Monday, December 17, 2007

Welcome to the Fit & Healthy Pregnancy Blog!

Whether you are thinking about getting pregnant or you are already beginning to show a bump, we're here to keep you looking and feeling great and to help you create the healthiest, happiest baby possible.


The Fit and Healthy Pregnancy Guide brings you not one, but TWO top experts to guide you along the wonderful journey towards motherhood.


Laura Flynn, RD, will be your nutritional coach during this critical time. As a wife, new mom, and full time registered dietician, Laura knows how to do it all and make it look easy. She has over 10 years of experience as a nutritional counselor, and an incredible passion to empower moms and moms-to-be to embrace the demands of motherhood (men have no idea!) AND achieve their best body ever while giving their babies a healthy head start on life.


Handling the pre-natal exercise coaching will be Michelle Ladd - As an Exercise Physiologist, Pre-Post Natal Personal Trainer and Holistic Lifestyle Coach, Michelle has been helping pregnant women stay fit and healthy during and after pregnancy for nearly twelve years.


Enjoy the tips and tricks found here to help you eat right and exercise well for a happy healthy baby, an easier delivery and a post-pregnancy body that will turn heads!



Be sure to visit our website for more resources and Free Special Reports:



www.FitandHealthyPregnancy.com


Your FHP Coaches,
Laura and Michelle