Moms-to-be Check-In week of 08/20/06

Krille007

Cathlete
Good morning ladies,

Here are my workouts from last week. My husband's Birthday was on Saturday, so I didn't had time to workout ;( .

Sun - MM
Mon - off
Tue - 40 min treadmill hill climb
Wed - PUB
Thu - off
Fri - LIS
Sat - off

I had another Dr.'s appointment on Thursday and everything looks great. We are going to have a little girl!!! :) And on Thursday I finally started to feel her moving. How awesome, what an amazing feeling!!! :7 Now I can never wait to feel her move again. ;-)

Hope you are all doing good and have a good week
Kristine :)
 
Hi!

M - P90 chest/back
T - Yoga
W - P90 legs
Th - P90 ub
F- Basic step/leg max floorwork
S - J. Saffell's kickbox (modified)
S- Off

28 weeks with twins...feeling full all the time!

Jenni
 
Hi Moms!

Wow, looks like you all are getting really good workouts in, that's wonderful:)

My week wasn't as productive, but I did manage to get 3 workouts in. I'm trying to workout 5 times a week, so hopefully this week I should be able to do that.

Here's what I did last week:

Monday – Rest Day
Tuesday – Rest Day
Wednesday – Walk (30 min)
Thursday – Rest Day
Friday – Prenatal Pilates – Legs Toning (20min) & Arms Toning (10 min)
Saturday – Rest Day
Sunday – Elliptical (20 min) + Arms Toning (10 min)

Kristine, so excited you felt the baby move and great news about having a girl!! Jenni, congratulations on your twins, that is so exciting. I am a twin myself and think twins are awesome:) My sister and I have and always will be the best of friends.

Have a great week everyone.
Stacey

Baby#3 due 1/22/07
Emma born 4/27/03
Alex born 9/7/01
 
hello new moms-to-be,

everyone seems to be doing wonderfully well in getting their workouts in!

Monday – rest
Tuesday – BS
Wednesday – Firm upper body
Thursday – rest
Friday – KV strong and smooth moves
Saturday – rest
Sunday – low impact step

so, far this has been one of more more active weeks in the pregnancy. i would like to do 3 days cardio and 1-2 strength a week. just out of curiousity, does anyone know whether a push up or a modified one is ok? i loved to work on my arms/chest this way pre-pregnancy, but am a little worried about it now. it just feels awkward when i have such a big belly!

I hope everyone has a good week.
Annie
 
Hi Annie!

As far as push ups go, I have the Perfect Pregnancy Workout dvd and she does do regular push ups. I believe Cathe recommends modifiying to pushups on an incline (like on your stairs) as your belly grows and then later in your pregnany you can even do them against the wall. Cathe has a great write up on prenatal exercise, sorry don't remember the exact title of the thread but if you do a search I bet you can find it.
Stacey

Baby#3 due 1/22/07
Emma born 4/27/03
Alex born 9/7/01
 
Annie, did a search and found the info. on exercise modifications during pregnancy that Cathe recommends. I guess she doesn't specifically mention doing push ups against the stairs but does suggest doing them against the wall.

Here's Cathe's prenatal recommendations for exercise:



During the first trimester the main change in your workouts is that you do not get your heart rate up super high (gasping for breath), which will also remain one of your priorities for the duration of your pregnancy. Sheila, our prenatal expert, and myself, who has been certified by Sheila, recommend that you use the talk test and/or perceived exertion test rather than a heart rate monitor or chart because your heart rate is already naturally elevated when you are pregnant therefore heart rate charts and monitors providing you with a false indication of your actual intensity. Your goal should be to say 2 to 5 word sentences at all times during your workout. How many days you workout will vary on your energy level. While you are pregnant, especially in your first trimester, you may feel nauseous, tired, and unmotivated all contributing to just how many days you actually do and/or how hard you workout per day. But the overall concern here is to listen to your body day by day and only do what your body is telling you it can do each day. If it says "no workout today" then take the day off. You may have a spell where you need a week off, you just never know.

Also, impact should be reduced as you get further along because your pelvic floor will be stressed and ligaments in the pelvic area extremely stretched to support the weight of the baby. This is the time to point out how important it is for you to do kegals constantly, anytime, anywhere! Intricate choreography should be done with extreme caution (or even eliminated)as you get into the further stages of your pregnancy since your center of gravity will change causing you to potentially lose your balance.

SIDE NOTE: I should also point out that ACOG has revised their guidelines in 1994 stating that is is now okay for a woman to get their heart rate above 140 while working out. They too recommend using a perceived exertion test to monitor your intensity level. I mention this to you since you will still find many people unaware of this change.

As for your weight training, you should be fine continuing with this until it just naturally becomes uncomfortable for you. You certainly can use heavier than 5 pounds if this is what you have normally done. The main concern is to not be flat on your back after 12 weeks and to be aware that a hormone relaxin in now in your body. Relaxin naturally softens the bones, ligaments, and joints to prepare your body for child birth. Many experience the effects of this much more than others. In any case, as long as this hormone is present in your body, you should not be pushing your self to do extreme weight because your support system is not what is usually is. I kept doing my usual weight until suddenly one day I started to just feel that my usual weight was a struggle and/or I would feel unusual pulls or clicking sounds in my body while doing a certain exercise. All flat back exercises such as bench press, crunches, etc. should be done on an incline after 12 weeks as to not reduce the circulation that goes to the baby. Other exercises should always be done with caution and your body should always be supported. For instance if you are leaning over to do tricep kickbacks, have one arm (and possibly even your leg too) up on a bench to support your weight and give you back support. Exercises such as planks, leg raises, and push ups should be done at your discretion. I would STRONGLY suggest the modified bent knee versions of planks and push ups because they are very demanding poses to your lower back. Eventually when your belly gets very big you yourself will come to the realization that these exercises are simply not doable anymore. At that point, eliminate planks, if you haven't already, and do your ab work on all fours where you will have the baby weight to use as your resistance. Push ups can be done against the wall at this point. Long lever moves such as leg raises will most likely just be too uncomfortable due to balance issues and your pelvic area being very sensitive at this time. Remember, the relaxin in your body is softening your joints therefore weakening your support system to some degree.

As for your ab crunches, as I mentioned you can do it on an incline even though it IS a bit easier this way (but safer for baby). The all fours position will not do very much at this point but when your belly gets very big, you will have a nice "ball" to use for resistance.

Stacey

Baby#3 due 1/22/07
Emma born 4/27/03
Alex born 9/7/01
 
Hi Preggos!

Not feeling so great here. I have the cold and of course I am not aloud to take anything for it!:-( So I just have to suffer it out, I guess.
I went to the Dr yesteday for a check up and everything looks good. I have 17 pounds on:eek: and I am only 21 weeks! I hope to be one of those people who gains most of the weight in the beginning, if not, I am in T-R-O-U-B-L-E!!!;-) But the new Cathe workouts will be out just in time to kick my A$$ back into shape! hahaha

I think my Dr is also going to take me off of work the end of Oct which will be 2 monthes before the baby is born. Thats if i can stick it out that long.

Anyway...not much to report in the workout area as you can tell by my weight gain!

Lori:)
 
hi Lori,

I hope your cold goes away soon - they're no fun when you're pregnant! Glad your checkup appt went well. I have also put on a lot of weight...but it seems to be slowing down! I've gained 25 at 26 weeks. I try to eat a balanced diet and exercise now which should help. Just listen to your body/mind at this point - if you aren't in the right mind frame to exercise, it's ok, it will come back to you. I am also looking forwared to getting back into shape after the pregnancy and doing new Cathe workouts...she'll firm me up in no time!

Annie;)
 

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