As you can see in the photos, G. looked amazing at 37 weeks! She was still working out 4 to 5 times a week and her diet was still bang on. In total she only put on 27 lbs. during her pregnancy and because she cleaned up her diet, I fixed mine, and I lost 12 lbs. We get asked a lot what she did, what she ate and how we modified her workouts, so here are a few tips from her (please keep in mind she is not a doctor and this is what worked for HER, but everyone is different, find what works for you!).
The first trimester, I didn’t really change anything. I dialed back my workouts a bit, and if something didn’t feel good, I didn’t do it. You’ll read a lot online about how working out is bad and don’t get your heart rate over 140, but I didn’t worry about that. If you’re fit to start with, think about maintaining your fitness level rather than trying to increase your fitness or set personal records. One good rule of thumb is to make sure you can carry on a conversation while working out. But other than that, keep doing what you’ve been doing.
During the 2nd trimester I stopped doing core stuff, so sit-ups, crunches, planks etc. This was mostly to try to avoid ab separation (diastasis recti). Look that up if you don’t know what it is. I started doing a lot of internal ab work (belly pumping and TVA/kegal type stuff) to maintain strength and connection in my core/pelvic floor. I think that’s really important.
In the 2nd and 3rd trimester I just started modifying stuff as i needed. Push-ups and burpees I do with my hands on a elevated surface (plank position puts a lot of pressure on your core which can increase the ab separation), instead of pull ups I do inverted ring rows, box jumps I stopped early because Scott was scared I’d fall, and in the past few weeks I’ve noticed crazy pressure in my pelvis, so basically no more jumping at all, and I do a lot of squatting and kettlebell swings. Even though things are modified, each workout is still hard since I’m carrying so much extra weight!
The biggest thing is to listen to your body, but still try to get some kind of activity most days. I felt crappy when I didn’t. And don’t use being pregnant as an excuse to “eat for 2”, even though everyone will tell you it’s ok to! In the first trimester you don’t need any additional calories, 2nd and 3rd you’ll need about 300-400 extra a day, that’s it. I had a lot of people say things like “eat whatever you want, you’re pregnant”, but think about how everything you eat goes straight to your baby and you’ll want to eat as well as possible. Why would you want to feed a growing little human ice cream and pizza every day? I also took a prenatal vitamin and prenatal Omega 3.
That’s a lot of info, and there’s lots more to be shared but this is where I’ll start. I put some of my modified workouts on Instagram too if you want to check them out, @canadianfitmommy. If you have any questions, please ask in the comments below! I’ve had 9 months to research stuff and would love to share and help out anyone who wants to know more.