Fit To Be Pregnant: Nutrition and Fitness Tips Revealed
Fit To Be Pregnant: Nutrition and Fitness Tips Revealed
Copyright © 2017 – All Rights Reserved
Fit To Be Pregnant: Nutrition and Fitness Tips Revealed
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Fit To Be Pregnant: Nutrition and Fitness Tips Revealed
Copyright © 2017 – All Rights Reserved
Copyright © 2017
All rights reserved. No part of this book may be reproduced, stored in a retrieval system,
or transmitted in any form or by any means, electronic, mechanical, photocopying,
recording, scanning, or otherwise, without the prior written permission of the publisher.
Disclaimer
All the material contained in this book is provided for educational and informational
purposes only. No responsibility can be taken for any results or outcomes resulting from
the use of this material.
While every attempt has been made to provide information that is both accurate and
effective, the author does not assume any responsibility for the accuracy or use/misuse
of this information.
You are encouraged to print this book for easy reading.
Use this information at your own risk.
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Contents
Introduction....................................................................... 4
Chapter 1 – Pre-conception: What you need to know! .............10
Chapter 2 – Nutrition and the Best Foods to Eat During Pregnancy
.......................................................................................13
Chapter 3 – Supplements Before & During Pregnancy..............26
Chapter 4 – Nutrition & Fitness during Your Pregnancy ............39
The First Trimester – Nutrition & Exercise Tips .............................................. 39
The Second Trimester – Nutrition & Exercise Tips.......................................... 43
The Third Trimester – Nutrition & Exercise Tips ............................................. 48
Chapter 5 – The Baby has arrived! What now? .......................51
Chapter 6 – Taking Your Fitness to the Next Level ..................57
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Introduction
Getting pregnant and childbirth are two of life’s greatest miracles.
Most women, when asked the question, “What was the most
memorable event in your life?” often cite pregnancy and
childbirth.
It’s like a gift from above. There is just no denying the powerful
emotions that pregnancy and childbirth can create in parents.
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However, while pregnancy is glorious and a rewarding
experience, the hard truth is that there is a nutrition and fitness
aspect that cannot be neglected.
There is also a flip side to this shiny coin. Many women often end
up feeling that pregnancy has ruined their shapely figure and the
stretch marks have disfigured them.
They automatically assume that once they’ve given birth, their
bodies will never go back to the shape they originally used to be.
Weight gain, stretch marks, a loss of sex appeal, etc. are
negative consequences that women consider a trade-off to having
a bouncy little baby.
Nothing could be further from the truth.
Yes… pregnancy will result in weight gain. This is only natural and
in fact, it’s healthy. However, the weight gain can be maintained
without letting it get out of control.
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All weight that is gained during pregnancy can be lost after
pregnancy. After all, it’s just fat and the principles of fat loss are
set in stone regardless if it’s a pregnant woman or an obese man.
It will take you time to shed the fat… but there is no hurry. Slow
and steady wins the race. With patience and persistence, you can
definitely lose the excess fat after childbirth.
If you persist, you can even get fitter and be in better shape after
childbirth than you were previously. Your body is a marvelous
organism and it will adapt to whatever demands you place upon
it.
What truly matters is that you believe that it can be achieved.
You must release any false beliefs that pregnancy and childbirth
will result in you becoming an overweight, dumpy or unattractive
woman.
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The natural state of things will mean that you gain weight during
pregnancy and you’ll lose it all after childbirth.
Even the world’s most female celebrities have had the following
things to say about pregnancy and weight gain.
“You have to eat to feed your baby. And I have a girl, so I want
her to see some day why her mom has good self-esteem and
good body issues. It gets you down sometimes, I'm not going to
lie. I've had days where I'm like, 'Ugh, I wish this was easier.' But
it's not, and that's OK." – Jennifer Love Hewitt
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"I’m taking it week-by-week so I don't get frustrated with myself.
If I had a long-term goal and that's all I thought about, I think it
would set me back more." – Jessica Simpson
"I think if you ask any pregnant mom, they're like 'I want my
body back. But it takes time. It takes nine months for your body
to get that way, and it's putting on that weight on purpose. The
second I start to get down like, 'What happened to my body?' I
look at my beautiful baby—and I've never been more appreciative
for this body that I have." – Hillary Duff
The point to take away from all this is that it is normal to gain
weight and it takes time to lose it. Will you feel down and
depressed now and again?
Yes, you will. But you will persist and ultimately, you will get the
body you desire.
There is much more to just losing weight after childbirth. You’ll
also need to know how to eat right during your pregnancy, how
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to do certain exercises to stay fit and strong, what types of
supplements to use, etc.
This book will give you helpful tips and techniques that you can
use to get healthy and stay n shape during and after your
pregnancy.
Do note that this is all just advice. It will only work if you adhere
and apply the information within this book to your life.
You ready?
Happy Reading!
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Chapter 1 – Pre-conception: What you
need to know!
Before even getting pregnant, you should be aware that your
health, habits, diet, fitness level and many other factors will
directly or indirectly affect your pregnancy and the fetal
development.
One example would be pregnant women who have the smoking
habit. This does a lot of damage to both the mother and the child
within.
If you’re going to get pregnant, you should eliminate all your
negative habits prior to conception.
Ideally, you should exercise more, eat a clean diet, avoid alcohol
and smoking is a definite no-no. If you have any issues with
substance abuse, etc. you should eliminate all these before
planning to have a baby.
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Proper nutrition is crucial in the stages of pre-conception and
during pregnancy.
The beautiful baby in your belly is physically incapable of
providing for itself. All the food and nutrition it gets is determined
by you. Surely you want nothing but the best for your baby.
A fetus also does not display any visible signs of malnourishment
during your monthly check-ups. That means, even your doctor
will not be able to ascertain if the baby is getting all the nutrients
it needs.
Therefore, you will have to ensure that you’re eating enough for
two and getting all the necessary vitamins and nutrients. Only by
being proactive and taking an active interest in your nutrition will
you be able to keep both the baby and yourself healthy and
happy.
Here are a few tips if you’re in the pre-conception stage.
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No smoking & no alcohol
No negotiation here.
Consume 400 to 800 micrograms (400 to
800 mcg or 0.4 to 0.8 mg) of folic acid
daily.
You should speak to your doctor about this. He/she will
be able to guide you in this matter. Folic acid reduces
the risk of birth defects related to the spine and brain.
Get your other health problems under
control
If you’re diabetic, obese, have asthma, etc. you should
get all these problems under control first before getting
pregnant. All these health issues may cause pregnancy
complications.
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Get fit and healthy
Exercise more. Build up your strength and stamina.
When you’re pregnant, it will be easier on your body if
you’re strong and healthy.
Ask your partner to play an active role
If your partner smokes or engages in detrimental
activities, they should try and quit for the sake of the
baby.
At the very least, if they can’t quit, they shouldn’t
smoke around you or tempt you by consuming alcohol
around you.
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Chapter 2 – Nutrition and the Best Foods
to Eat During Pregnancy
The ancient Greek physician, Hippocrates, once said, “Let food be
thy medicine and let medicine be thy food.”
This definitely holds true when you’re pregnant. A clean, healthy
and wholesome diet will work wonders for you and your baby.
We live in a society that is smothered with a plethora of food
choices. The hard truth is that the majority of these foods are
detrimental to our bodies in the long run.
Additives, preservatives, chemicals, processed foods, junk foods,
genetically modified foods, etc. are all part of our diet these days
and are wreaking havoc on our health.
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Obesity has become an epidemic. The numbers of people
suffering from diabetes, high cholesterol, digestive issues, etc.
have skyrocketed. The main culprit – our diet.
Changing one’s diet and eating clean is a Herculean task. You
absolutely can’t do it overnight and don’t even think that willpower will work.
You will need to make small changes to your diet gradually till
you form the habits of eating right. That is why, it is imperative
that you start making these changes 3 months before getting
pregnant.
You’ll then be able to ease into a healthy diet relatively smoothly
and easily.
How many calories should I consume?
Many women wonder about this. They do not want to consume
too many calories for fear of putting on weight... but then they
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have all these sudden food cravings that seemed to pop out of
nowhere.
The first thing you should note – Do NOT obsess over your
calories when you’re pregnant. Now is really not the time to be
analyzing and counting your calories.
Pregnancy gives you the permission to take 9 months off from
the calorie counting and agonizing over the numbers. That being
said, it’s also not a free pass to gorge yourself on whatever food
comes your way.
Eat sufficient food but eat the proper food. Restricting your
calories could potentially harm your baby.
Low birth weight, poor fetal development, weakness in the
mother, etc. are all often related to not consuming enough food.
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Always remember, whatever weight you gain can be burnt off
after childbirth.
A warning though – If you consume too many calories there
are problems too. You will gain too much weight which will put
you at risk for diabetes, heart problems, early labor, preeclamsia, etc.
It’s all about balance. Eat enough for both you and your baby. Eat
healthy and eat in moderation.
Before going any further, you will need to calculate your prepregnancy Recommended Daily Caloric Intake. This is actually
just your normal caloric requirement if you were not pregnant.
You can find this out at
http://www.freedieting.com/tools/calorie_calculator.htm
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Now we’ll look at the foods that you should be consuming during
your pregnancy. Truth be told, healthy foods are healthy foods
whether you are pregnant or not. It doesn’t matter if you’re male
female, young or old... Good food choices are always beneficial.
The only difference is that now, you’re pregnant and it’s even
more important to eat right because another life depends and is
affected by your food choices. Yup... the pressure is on.
Foods You Must Eat
In the fitness industry, there is a saying, “Calories are not created
equal.”
That means, you could eat 300 calories from different foods and
have a world of different results. For example, if you ate 2
bananas and 2 apples a day, which would roughly be 300
calories. What if you got all 300 calories from 2 scoops of
chocolate ice cream?
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Would the benefits be the same? Guess which one is going to be
better for your baby?
1.Eat whole foods
Whole foods could also be called single
ingredient foods. For example, a
broccoli is a single ingredient food.
You pick it up... you know what it is...
and you know it grew from the ground.
Now let’s look at white bread?
Most people have no idea how it was
made, what ingredients were used...
and how in the world did they get the
bread so white, anyway?
The moment you have no idea what goes into the food, it’s best
you avoid it. White bread uses refined flour that is bleached white
and all kinds of artificial ingredients go into making a loaf.
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None of it is doing your body any favors. Avoid processed foods
and stick to natural foods.
2.Eat fruits and veggies
This is common sense. We all
know that fruits and vegetables
contain a ton of vitamins and
minerals that do us good. Be
consistent with your diet. You
must eat these daily.
An apple a day keeps the doctor away.
You can’t eat 7 apples on Saturday and expect to get the job
done. It doesn’t work that way. Consistency is key.
3.Make sure you’re only eating good carbs
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Carbs have received a bad reputation over the years. The truth is
that carbs are essential for us. This is especially so when you’re
pregnant. Carbs give you energy and make up a sizeable chunk
of your required calories.
What matters is that you consume carbs from healthy sources.
Fruits vegetables, whole grain breads, potatoes, oats, quinoa,
brown rice, etc. are all excellent carb sources.
Pizzas, white bread, white flour products, etc. are bad carbs that
should be avoided.
4.Eat enough protein
These are essential too. Get your proteins from lean meats, eggs,
beef and beans. Once again, focus on the “single ingredient”
requirement. A few cuts of lean chicken breast are good. A
chicken nugget is NOT good. A slab of steak is good. A few
sausages are NOT good.
5.Try and keep it organic if possible.
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While this can be a little costly, it is highly beneficial. If you can
afford to eat organic for the 9 months that you’re pregnant, go
for it.
Organic foods are free of pesticides or synthetic fertilizers.
In the event that your budget does not allow you to go
completely organic, then make sure some of the foods that you
consume are organic.
Foods such as apples, bell peppers, celery, cherries, grapes,
nectarines, peaches, pears, potatoes, raspberries, spinach and
strawberries have been found to contain high levels of pesticides.
So, try and keep these organic, if you can.
6.Eat the right kind of fat
Extra virgin olive oil and virgin coconut oil are two of the best
types of fat you can consume. In fact, of the two, the coconut oil
is better.
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Saturated fats are found in meat and animal products such as
butter. These are best eaten in moderation.
If you forget everything mentioned earlier in this chapter and just
print out and follow the food list below, you will do just fine.
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Vitamin Food Source
Vitamin A Liver, carrots, sweet potatoes, kale,
spinach, collard greens, cantaloupe, eggs,
mangos and peas
Vitamin B6 Fortified cereals, bananas, baked
potatoes, watermelon, chick peas and
chicken breast
Vitamin B12 Red meat, poultry, fish, shellfish, eggs and
dairy foods
Vitamin C Citrus fruits, raspberries, bell peppers,
green beans, strawberries, papaya,
potatoes, broccoli and tomatoes
Calcium Dairy products, fortified juices, fortified
butters and fortified cereals, spinach,
broccoli, okra, sweet potatoes, lentils, tofu,
Chinese cabbage, kale and broccoli.
Vitamin D Milk, fortified cereals, eggs and fatty fish
(salmon, catfish and mackerel)
Vitamin E Vegetable oil, wheat germ, nuts, spinach
and fortified cereal
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Folic Acid Oranges, orange juice, strawberries, leafy
vegetables, spinach, beets, broccoli,
cauliflower, peas, pasta, beans, nuts and
sunflower seeds
Iron Red meat and poultry, legumes,
vegetables, some grains and fortified
cereals
Niacin (Vitamin B3) Eggs, meats, fish, peanuts, whole grains,
bread products, fortified cereals and milk
Protein Beans, poultry, red meat, fish, shellfish,
eggs, milk, cheese, tofu, yogurt, fortified
cereal and protein bars
Riboflavin (Vitamin B2) Whole grains, dairy products, red meat,
pork, poultry, fish, fortified cereals and
eggs
Thiamin (Vitamin B1) Whole grains, pork, fortified cereals, wheat
germ and eggs
Zinc Red meats, poultry, beans, nuts, grains,
oysters, dairy products and fortified cereals
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Chapter 3 – Supplements Before &
During Pregnancy
Besides food, your body will also require supplements. It is
extremely difficult to get all the necessary nutrients, vitamins and
minerals that your body needs from food alone.
Your diet will have to be varied and your knowledge of nutrition
will have to be good to get a completely balanced diet with no
deficiencies.
Most women just do not have the time to watch their diet like a
hawk and note the different vitamins they’re getting. By
consuming supplements, you’ll be able to pick up the slack from a
diet that is deficient in a few vitamins and minerals.
Some basic knowledge would be very helpful though. When you
understand what you’re eating, how much you should eat, why
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you’re eating it… pregnancy nutrition will be much easier to get
right.
There is a list further down with 14 important supplements you
should consume. Do note that the Recommended Daily
Allowances are just a rough estimate. Speak to your doctor and
tailor your supplement intake to best suit your needs.
Another point you should be aware of is that there are negative
consequences of overdosing on specific vitamins. This usually
occurs from eating foods that contain a certain vitamin and
consuming supplements which contain that vitamin too. Now
there is a surplus in your body.
This is why it’s important to tell your doctor during your prenatal
appointments what you’re eating and what vitamins, medications
and supplements (including herbal) you’re taking too.
This will help them to assess your diet. Do not leave any details
out regardless of how insignificant you may believe them to be.
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These are the supplements that you will need.
1.Vitamin A
Vitamin A is crucial for the development of the baby’s bones,
teeth, heart, ears, eyes and immune system.
Aim to consume at least 770 micrograms (or 2565 IU, as it is
labeled on nutritional labels) of Vitamin A per day. This will
double when nursing to 1300 micrograms (4,330 IU).
Overdosing on Vitamin A can cause birth defects and liver
toxicity. Do NOT consume more than 3000 mcg (10,000 IU)
per day.
Vitamin A can be found in liver, carrots, sweet potatoes, kale
spinach collard greens, cantaloupe, eggs, mangos and peas.
2.Vitamin B6
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This vitamin which is also known as Pyridoxine helps with the
development of the baby’s brain and nervous system. It also
encourages the growth of new red blood cells in both mom and
baby. Some women report that B6 has helped to alleviate their
morning sickness.
Pregnant women should consume at least 1.9 mg per day of
Vitamin B6. That amount rises slightly when nursing to 2.0 mg
per day.
Vitamin B6 can be found in fortified cereals, as well as bananas,
baked potatoes, watermelon, chick peas and chicken breast.
3.Vitamin B12
Vitamin B12 works together with folic acid to help aid in the
production of healthy red blood cells and promotes development
of a healthy brain and nervous system in the baby.
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The body usually has sufficient stores of B12 and it’s very rare to
have a B12 deficiency.
Pregnant women should consume at least 2.6 mcg (104 IU) of
B12per day, nursing mothers 2.8 mcg (112 IU).
It can found in red meat, poultry, fish, shellfish, eggs and dairy
foods.
4.Vitamin C
Probably the most famous of all the vitamins, Vitamin C will help
both mommy and baby to absorb iron and build a healthy
immune system. Other than that, it will hold the cells together
and help the body to build tissue.
Pregnant women should consume at least 80-85 mg of Vitamin C
per day, nursing mothers no less than 120 mg per day.
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Vitamin C can be found in citrus fruits, raspberries, bell peppers,
green beans, strawberries, papaya, potatoes, broccoli and
tomatoes, as well as in many cough drops and other
supplements.
5.Calcium
This vitamin is crucial for building your baby’s bones and
promotes optimal functioning of the baby’s brain and heart.
Pregnant women should consume at least 1200 mg of calcium a
day, nursing mothers 1000 mg per day.
Calcium can be found in dairy products, such as milk, cheese,
yoghurt and, to a lesser extent, ice cream, as well as fortified
juices, butters and cereals, spinach, broccoli, okra, sweet
potatoes, lentils, tofu, Chinese cabbage, kale and broccoli. It is
also widely available in supplement form.
6.Vitamin D
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Vitamin D aids in the absorption of calcium. This will lead to
healthy bones in both mother and child.
Women who are pregnant or nursing should consume at least
2000 IU of Vitamin D per day.
Babies usually require more Vitamin D than adults. Your doctor
may recommend a Vitamin D supplement and baby formula is
also fortified with Vitamin D.
Vitamin D is rarely found in sufficient amounts in ordinary foods.
It can, however, be found in milk (most milk is fortified) as well
as fortified cereals, eggs and fatty fish like salmon, catfish and
mackerel. Vitamin D is also found in sunshine, so women and
children found to have a mild Vitamin D deficiency may be told to
spend more time in the sun.
7.Vitamin E
Vitamin E helps the baby’s body to form and use its muscles and
red blood cells.
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Pregnant women should consume at least 20 mg of Vitamin E per
day but not more than 540 mg.
Vitamin E can be found in naturally in vegetable oil, wheat germ,
nuts, spinach and fortified cereals as well as in supplemental
form.
It’s better to get your Vitamin E from natural food sources than
synthetic supplements.
8.Folic Acid
This is one of the most important vitamins during pregnancy and
is vital for the development of a healthy baby. The body uses
Folic Acid for the replication of DNA, cell growth and tissue
formation.
Folic acid deficiencies result in many nasty birth defects such as
spina bifida (a condition in which the spinal cord does not form
completely), anencephaly (underdevelopment of the brain) and
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encephalocele (a condition in which brain tissue protrudes out to
the skin from an abnormal opening in the skull).
All of these conditions occur during the first 28 days of fetal
development, usually before the mother even knows she’s
pregnant.
It’s imperative that you get enough folic acid in your diet prior to
getting pregnant.
Pregnant woman should consume at least 0.6-0.8 mg of Folic
Acid per day.
Folic Acid can be found in oranges, orange juice, strawberries,
leafy vegetables, spinach, beets, broccoli, cauliflower, peas,
pasta, beans, nuts and sunflower seeds, as well as in
supplements and fortified cereals.
9.Iron
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This is another important vitamin that helps with cell
development, blood cell formation and placenta formation.
Women who are pregnant should have at least 27 mg of iron per
day.
Iron can be found in red meat and poultry, legumes, vegetables,
some grains and fortified cereals.
- Niacin
This is known as Vitamin B3 and helps to keep the mother’s
digestive system functioning optimally as well as gives the baby
energy to develop well.
Pregnant women should have an intake of at least 18 mg of
Niacin per day.
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Niacin can be found in foods that are high in protein, such as
eggs, meats, fish and peanuts, as well as whole grains, bread
products, fortified cereals and milk. - Protein
Protein is the building block of the body’s cells. All growth and
development of the body requires protein and protein is especially
important in the second and third trimester, when both Mom and
baby are growing the fastest.
Pregnant and nursing women should consume at least 70g of
protein per day, which is about 25g more than the average
women needs before pregnancy.
Protein can be found naturally in beans, poultry, red meats, fish,
shellfish, eggs, milk, cheese, tofu and yogurt. It is also available
in supplements, fortified cereals and protein bars. - Riboflavin
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This is also known as Vitamin B2. It gives the body energy and
helps in the development of the baby’s bones, muscles and
nervous system.
Pregnant women should consume at least 1.4 mg of Riboflavin
per day, nursing mothers 1.6 mg.
Riboflavin can be found in whole grains, dairy products, red meat,
pork and poultry, fish, fortified cereals and eggs. - Thiamin
Thiamin is Vitamin B1 assists in the development of the baby’s
organs and central nervous system.
Pregnant women and nursing mothers should consume at least
1.4 mg of Thiamin a day.
Thiamin can be found in whole grain foods, pork, fortified cereals,
wheat germ and eggs.
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Zinc is vital for the growth of your fetus because it aids in cell
division, the primary process in the growth of baby’s tiny tissues
and organs. It also helps Mom and baby to produce insulin and
other enzymes.
Pregnant women should have an intake of at least 11-12 mg of
Zinc per day.
Zinc can be found naturally in red meats, poultry, beans, nuts,
grains, oysters and dairy products, as well as fortified cereals and
supplements.
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Chapter 4 – Nutrition & Fitness during
Your Pregnancy
This chapter will breakdown the nutrition and exercise depending
on each trimester.
By now, you should be aware of what foods to consume and you
should realize that it helps to stay active during your pregnancy.
So, this chapter will be more about taking action and
implementing the nutrition information provided earlier. You’ll
also be told what exercises to do to help you.
The First Trimester – Nutrition & Exercise
Tips
Nutrition
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During your first trimester, your calorie intake does not have to
significantly increase. However, you must ensure that you’re
getting all the right vitamins, minerals, etc. This is especially true
for folic acid.
You should NOT be dieting or trying to keep your weight down. It
is normal to gain some weight during your first trimester. Enjoy
the pregnancy process.
Do not fight it for vanity reasons.
Exercise
Your strength and stamina prior to getting pregnant will
determine how much exercise you can do during your first
trimester.
There is a fallacy that pregnant women should not exercise for
fear of injuring their baby. This is not true. Pregnancy is not an
excuse to become a couch potato.
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In fact, your pregnancy will be easier if you’re moderately active.
The key word here is moderately.
Avoid all high impact training regimens such as HIIT, Crossfit or
Tabata during your first trimester.
One of the best forms of exercise that you can do is brisk
walking. In fact, just going for a daily 30 minute walk can be
highly beneficial. Ask your partner to follow you too so that you
have company and there is some bonding time.
If you were highly active before your pregnancy, you may miss
your cardio sessions.
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You may still engage in cardio sessions as long as they are low
impact. A stationary bike is a good way to break a sweat.
Swimming is also excellent. It is low impact and yet, very
effective.
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High impact exercises such as kickboxing, skipping, full body
workouts, etc. should be avoided.
Do not workout to the point where you are breathless and
gasping for air. Your goal is to be active… You’re not training for
the Olympics.
You want to exercise to get your blood circulation and your heart
pumping. It’s more about activity than achievement. Avoid
strenuous workouts.
The Second Trimester – Nutrition & Exercise
Tips
Nutrition
As far as what you’re supposed to eat, the food choices will be
the same for all 3 trimesters. The only difference is that the
calories will vary.
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As you go into your second and third trimester you should
increase your daily caloric intake by 300 calories.
This will help to compensate for the increasing rate of your baby’s
growth. If your pre-pregnancy caloric intake was 1800 calories
you should consume 2100 calories a day.
If it was 1400 calories you should consume 1700 calories, and so
on and so forth.
Will you gain weight? Yes, definitely.
Is that ok? You bet it is. Now is not the time to worry about losing
weight.
In fact, it is healthy to gain some weight during pregnancy. Eat
the correct foods and eat more so that there are sufficient
calories and nutrients in your body for both you and your baby.
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Exercise
Unlike the first trimester, most women do not experience morning
sickness or fatigue. The body has adapted to the pregnancy and
usually, that means more energy.
You should probably feel like you have more energy in your
second trimester.
That will mean that you can be more active. Of course, the same
rule applies about low impact exercises. However, now you
should aim to incorporate strength training exercises in your
regimen.
Pay more attention to exercises that tone your back muscles,
neck muscles and legs. Pregnancy will place some strain on all
these muscles. You often hear of pregnant women complaining
that their backs, necks and legs ache or feel tired. Now you know
why.
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These are some of the best strength exercises that you can do
during your second trimester. If you do not know how to do
them, you can always Google them or look them up on YouTube.
Squats
Step ups
Lunges
Modified side planks (knees at 90 degrees on ground)
Bird dog
Bicep/triceps curls
Straight Leg calf stretch
Hip flexor stretch
As far as cardio goes, you may carry on with your walking or
stationary bike workouts sessions.
The thing about exercise is that it really depends on the
individual.
There are women who are extremely sporty before pregnancy
and can go running or even play sports during pregnancy.
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Is this advisable? It depends. Only you will know your own
capabilities.
Ideally, contact sports should be avoided.
The best person to speak to, will be your doctor. He/she will be
able to advise you on the best types of exercises that are best
suited for you.
Generally, most women will do just fine walking or doing a
stationary bike. There is really no need to overdo it or try and
prove that pregnancy is not holding you back.
Also, do not exercise more than you have to just because you’re
consuming more calories during your second trimester and you
want to burn them off and stay slim.
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This is counter-productive and will affect both you and the baby
adversely.
Enjoy your pregnancy. You will have the happy glow of a
pregnant woman. There is no need to worry about looking like a
Swimsuit Illustrated model.
The Third Trimester – Nutrition & Exercise Tips
Nutrition
By now, you should have had several appointments with your
doctor and he/she should be monitoring your progress.
What your calorie requirement should be in the third trimester
will be determined by your condition. Your doctor will advise you
if you need to eat more or less. Just follow the doctor’s advice.
Exercise
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By now, the baby bump should be showing significantly. It may
hinder most of the exercise movements that you’re accustomed
too. However, you will still be able to go walking or use the
stationary bike.
The goal is just to be moving. Don’t focus on sweating or getting
your heart pumping. It’s not about intensity. It’s about
movement.
You can follow the same strength training exercises mentioned
during the second trimester.
Alternatively, you may wish to go for a few classes of yoga
specifically designed for pregnant women. These classes often
focus on stretching and also relieving the tension in the back,
legs and neck area.
In the last trimester, every movement might be an effort. If you
feel like you’re not in the mood to exercise or it’s just too much
effort, you may take a break.
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Being happy also matters because if you’re happy, the baby will
be happy too.
You may also wish to meditate and relax to clear your mind and
de-stress. There is immense power in mediation.
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Chapter 5 – The Baby has arrived! What
now?
This is the part where you cuddle your baby and make cooing
noises. It’s also the part where you order your partner to do your
every bidding because you’re recovering.
After childbirth, you may slowly reduce your calorie consumption.
Carry on with your clean eating and eat sufficient quantities of
nutritious food.
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You will be lactating and will need to breastfeed your child. Once
again, the best person to speak to, will be your doctor.
Generally, there are a few breastfeeding tips you should be aware
of.
It will hurt initially
Moisturize your nipples with olive oil
Use comfortable bras
Drink lots of water and stay hydrated at all times
Eat well and consume sufficient calories
What next?
There will be many other things to do as a new mommy. You can
learn all these from a guide for new mothers.
Those are beyond the scope of this book which is focused more
on nutrition and fitness.
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Which brings us to the next point… getting your body back in
shape after childbirth.
2 or 3 weeks after you have given birth; you will be ready to start
on your exercise program.
Now… and only NOW… do you start focusing on attaining your
dream body. Of course, before you can get there, you will need to
shed the weight.
Once again you will check your daily caloric requirement. Once
you have a number, you will aim for a 500 calorie deficit daily.
This is a safe number to aim for.
Don’t aim to cut your calories too low. This does not speed up
your results. It will just plateau your body and impede any
further progress.
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Now that you’ve given birth, you can exercise often. However
there are a few things you must be aware of.
It takes six weeks to three months for your body to heal after
pregnancy.
What that means is that your training program should still be low
impact. Forget HIIT training or sprinting. Low impact training is
your mantra.
Don’t worry. You will still lose weight at a steady rate. As long as
your body is at a caloric deficit, it is inevitable that you lose
weight.
If you went walking twice a day with each session lasting 30 to
45 minutes, you will be amazed at how much weight you will
lose.
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Want to challenge yourself? Walk uphill. Want more challenge?
Add ankle weights and walk.
That’s how you do it.
As long as your diet is clean and healthy and you’re at a daily
caloric deficit… you will lose the weight.
Many women get impatient and want fast results. Weight loss is
not a fast process. It doesn’t matter if you’re pregnant or not…
Losing weight is an uphill task that takes time.
Never give up on it just because you think it will take you 8
months to lose all the weight you’ve gained. The time is going to
pass anyway.
8 months later, you will still be where you are if you don’t make
an active effort to change.
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So, keep at it slowly but surely. Take a photo on day one and
take a photo 6 months later. You will be blown away by the
results.
Most women are able to return to their pre-pregnancy body shape
within six months, just by doing low impact cardio daily and
maintaining a caloric deficit.
If they can do it, so can you.
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Chapter 6 – Taking Your Fitness to the
Next Level
After 6 months, see your doctor and check if you’re able to
increase the intensity of your training program.
Once you get the green light, it’s time to pull out all the stops.
Start training with weights and combine your resistance training
with cardio sessions.
Keep your cardio sessions short but at a high-intensity. This will
put your body in fat burning mode for hours.
The principles are the same. A caloric deficit and training.
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To go from moderately fit to super fit is just a matter of intensity
and time.
The more intensely you train the better your results will be. Train
intensely for 3 months and that will be good… but spend a year
training and your body will be fantastic. The longer the duration,
the better your body.
Mindset is also important.
The birth of a child does not doom you to living life with an outof-shape body. It’s not a lifelong curse of being fat.
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In fact, there is nothing stopping you from getting the body that
you want. The only thing stopping you, is you.
Now you are a mother and you have every reason to be a living
example for your child. Set a fitness goal for yourself.
Strive towards it. Stay focused and set small, measurable goals.
Be happy with the little achievements and celebrate them. The
end goal is a result of all the milestones you reached along the
way.
Time flies, and before you know it, you will have the body your
heart desires. You will be the envy of the other women.
They’ll probably think you have good genetics or that you did
liposuction. People often put others down to lift themselves up. It
helps them see past their own failings.
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