This week I got to hear baby girl's heart beat at my prenatal appointment, which is always awesome. I also got to see a doctor who knows how to do manipulations for my sciatica pain. I have another appointment with him in about two weeks. Hopefully he can help get my pain under control.
On a completely different note, here are my workouts I did this week for those who are interested. Last week's workouts as well as some pregnancy rules for fitness that I follow can be found here. Monday
3.25 mile run Tuesday Part I
For today's weight training, I did three rounds of the following couplets in a pyramid fashion. If I append it with 20, 15, 10 then I started with 20lb dumbbells and ended with 10lb DBs. The same idea holds true if you see 10, 8, 5.
I go through each couplet three times before moving on to the next
I thought about including this in the last post, but I figured if someone was looking for just pregnancy workouts, they wouldn't want to read through all my body image whinging first. Here is a look at my workouts from last week.
Keep in mind, everyone's fitness level prior to pregnancy is different. Just because I can do these workouts does not mean all pregnant women can or that I'll even be able to do them a week from now. I talk with my doctor about all of these exercises at each appointment (every 4 weeks). However, my confidence in their understanding of my workout regimen is not incredibly high.
That being said, here are some rules I always follow:
If it starts to hurt or feel uncomfortable, stop.
Always be sure to breathe. I never hold my breath while lifting any weight and I make sure I can talk (not gasping, actual talking) while doing cardio.
No crunches or twisting core exercises (like Russian twists)
I do not lie flat on my back anymore. This is more due to discomfort reasons; however, many doctors suggest not working out on your back after 20 weeks (or earlier depending) so as not to put pressure on some major vein (don't remember the name). This vein supplies oxygen to your baby (I think, it does something important anyway).
There are some other rules I follow buuuuut I don't recall them at the moment. They've become so ingrained at this point I don't have to think about them.
Sunday
Rest
Monday Part I:
12 minute HIIT workout video (with burpee/lunge cardio component). I'll explain any modifications I did below.
Either follow the video above (it is done in real time) or set your interval timer to 50 seconds work, 10 seconds rest. After each exercise below, you perform a cardio component. This involves burpees (no push up) with one lunge (alternating lunges after each burpee). I can still do burpees without losing form or hurting myself. However, I slow them way down. I also start to step my legs out when I get tired.
1. 1 Leg Spider Push-ups ( L&R Alternate)
For the first move, I do not do the push up elevated and I keep both feet planted on the floor. This way, I remove the chance of losing my balance and falling.
2. Squat & Side Out ( L&R Alternate)
For the squat down/side kick, I held a 20 pound dumbell at chest level since I don't have a T-Bar.
3. Side Jump, Push & Knee Tuck ( L&R Alternate)
Again, I do these slow and I step out instead of jump out when I need to.
4. Push Up Jack & Shoulder Tap ( L&R Alternate Shoulder)
I did the first few as jacks, but I was concerned about balance so I switch to just push ups with shoulder taps.
5. Clean & Press & 2 x Shoulder Press
Again, I just used a 20lb dumbbell in place of the T-bar here. Prior to pregnancy I would use waaaay more weight; however, as the pregnancy has progressed, the amount of weight I lift (particularly over my head) has diminished quite a bit. I pay very careful attention to form, and I do not hold my breath at any point.
6. Touch Touch, Punch Punch, 1 Push-up Plank
Her form gets really crappy the more tired she gets. This one does not require any modifications for me (yet, haha). Again, form is key.
Planks, burpees, and push ups are pretty much the only core work I get these days since traditional crunches and twisting motions (like Russian twists) got the nix awhile back. I'm sure my expanding belly will determine how long I can continue doing planks.
Part II
2 mile run
Tuesday Part I: Weight training video
1. Bicep in & Out 10
2. Tricep kick backs 10
x3
3. Bent Over Row 10
4. Chest Press 10 (I do push ups since I can't workout on my back)
x3
5. Shoulder Press 10
6. Bent Shoulder Flys 10
x3
7. Squats & Press – 10 Total
8. Lunge – 10 Total
x3
Part II:
This one requires two sets of dumbbells. Your max (my preggo max is 20 lb DBs), and then a lighter weight you can immediately repeat the exercises with without needing to stop (for me, this is 10 lb DBs). I actually require three unique sets as my triceps cannot kickback as much as my biceps can curl. So I use 20s, 10s, and 8s.
#9 I do standing ski ab hops P90X style, not on the ground like you see in Insanity. #12 I swap out with bird dogs, #16 becomes high-low planks, and #20 I do plank punches instead. Basically, if it calls for a crunch, I do some kind of plank variant instead since my doctor says those are still fine.
Part II
2 mile run
Thursday Part I:
This is similar to Tuesday's workout but with a focus on shoulders and back. I included what weights I used. This one, I don't decrease the weight for all the moves since 20 lbs is kind of a joke for one arm DB rows. I used to use heavier weights, but I've been advised to not use more than my 20 lb DBs.
8 push ups
8 military press (20lb DBs)
8 one arm DB row (L and R so 16 total, 20lb DB)
8 in and out raises (10 lb DBs)
8 one arm DB row (L and R so 16 total, 20lb DB)
8 military press (10lb DBs)
8 one arm DB row (L and R so 16 total, 20lb DB)
8 in and out raises (8 lb DBs)
8 one arm DB row (L and R so 16 total, 20lb DB)
Shake it out
6 push ups
6 military press (20lb DBs)
6 one arm DB row (L and R so 16 total, 20lb DB)
6 in and out raises (10 lb DBs)
6 one arm DB row (L and R so 16 total, 20lb DB)
6 military press (10lb DBs)
6 one arm DB row (L and R so 16 total, 20lb DB)
6 in and out raises (8 lb DBs)
6 one arm DB row (L and R so 16 total, 20lb DB)
Shake it out
4 push ups
4 military press (20lb DBs)
4 one arm DB row (L and R so 16 total, 20lb DB)
4 in and out raises (10 lb DBs)
4 one arm DB row (L and R so 16 total, 20lb DB)
4 military press (10lb DBs)
4 one arm DB row (L and R so 16 total, 20lb DB)
4 in and out raises (8 lb DBs)
4 one arm DB row (L and R so 16 total, 20lb DB)
Part II
16 push ups
16 alternating runners lunge with push ups
16 bird dogs
16 elbow plank punches
16 reverse lunge with reach
16 good mornings
16 side lunges
16 elbow plank + alternating reach toward the ceiling
16 burpees (no push up)
Part III
10 minute jog Friday
2 mile run
5 minute stretch (and potty break because my preggo bladder is the size of a dime)
2 mile run
Saturday
Rest
This may seem way too intense to some people (or way too easy to others), but again this is based on my fitness level prior to getting pregnant. All of these workouts take me about 30-35 minutes , which is a much shorter duration than my workouts used to be (45-60 minutes). My intensity level is significantly lower than it used to be as well (i.e. 10 minute mile pace vs. sub-8 minute mile pace, reduction in dumbbell weight, etc).
For those of you mommas and momma-to-be's who also did crossfit prior to pregnancy, I found out about this great site from my husband: http://www.crossfitmom.com/. It has excellent suggestions for how to modify certain exercises.
My mantra for this pregnancy so far is "I'm pregnant, not sick" whenever I'm feeling lazy and don't want to work out. Today was definitely one of those days where I had to convince myself to get off my butt and exercise. Here is what I did today:
I tend to do 8 reps for exercises that use dumbbells. If you've ever done P90X, then you know 8-10 reps is for size, 12-15 is to get lean. Choose your preference, then go from there. As always, every pregnancy is different and you should always consult with your doctor about your exercise regimen.
Upper - Repeat 3X
8 Military Shoulder Press
8 One arm DB row (L and R)
8 Front raise
5 Chin ups
8 Lateral raise
16 Bird Dogs (8 each side)
Yesterday I went to my first centering meeting. For those of you who don't know what that is, it's basically group healthcare. I still have my normal one-on-one appointments with my doctor but these meetings are to provide support and foster information sharing (the idea being you may hear questions you never even thought to ask, or get some relief to find out you aren't the only preggo person who hasn't crapped in three days--I'm such a lady).
I got to hear the baby's heartbeat on a doppler, which was awesome. I was not expecting that. I also managed to keep my blood pressure in check, which is always a plus. Prior to pregnancy I had a pretty terrible case of White Coat Syndrome, and just the site of a doctor would send my BP soaring.
Anyway, while listening to the heartbeat I kept hearing these weird clicking/clunking noises. Apparently that happens every time the baby moves. The nurses call it "moving furniture". We have an absurdly active baby from the sounds of it. Why am I not surprised? Looking at you, husband.
I also got all my results back from all the blood work and tests they have run so far and everything is looking good. To use the nurse's words, "Your health is perfect."
Here I was thinking I was already in the second trimester for the last two weeks. Apparently some consider the beginning of the second trimester to be week 12, others think it is week 14. Either way, at 14 weeks 1 day I am definitely in the second trimester.
I have more pictures to share but I still don't look all that different despite my weight gain (this is apparently typical for a first pregnancy). I can see my lower belly starting to bow outward though.
8 Weeks
14 Weeks
My cravings are just as strong as ever (tomatoes, cheese, and sour candy), but I've been attempting to eat a healthy and balanced diet. I also have another workout to share.
There is an absurd amount of advice and information to take in when you first become pregnant (and not all of it is wanted). However, there is one piece of information you should really pay attention to: your weight gain. Here is the recommended pregnancy weight gain break down based on BMI (calculator here):
Prior to pregnancy, my BMI was 19.1 so my doctor has recommended the standard 25-35 lb weight gain. That may seem like a lot, especially considering your baby should only weigh around 7-8 lbs. So what accounts for the extra weight?
Here is the break down according to WebMD — you know, that site you use to check your symptoms and pretty much find out you have cancer every time ;)
Baby: 8 lbs
Placenta: 2-3 lbs
Amniotic fluid: 2-3 lbs
Breast tissue: 2-3 lbs
Blood supply: 4 lbs
Stored fat for delivery and breastfeeding: 5-9 lbs
Larger uterus: 2-5 lbs
Total: 25-35 lbs
So really, only 5-9 of those pounds is extra fat; the rest of it is stuff you kinda need. Gaining too little or too much both have their draw backs. Your doctor should discuss and monitor your weight gain over the course of your pregnancy, so be sure to mention any concerns you may have.
One way to manage weight gain during pregnancy (particularly if you are like me and want to eat all the food all the time) is exercise. Again, this is something you should discuss with your doctor. However, in general, you can continue any exercise routine you had prior to pregnancy. The only caveats I have run into so far are:
After 20 weeks you will no longer be able to work out on your back due to the potential to compress veins and limit blood flow to your baby.
You MUST be able to breathe! When running, make sure you can talk comfortably the entire time. If you are not breathing, the baby is not breathing. This also means if you are using weights or resistance bands, do not hold your breath at any point. Be sure to breathe the entire time.
Be aware, this is my particular pregnancy. Everyone is different. I cannot stress enough discussing your exercise routine and questions with your doctor.
I worked out quite a bit prior to pregnancy. Most of my work outs consisted of running, circuit training, and weight training. I've been advised to be careful when using weights. If you do not know proper form, you can hurt yourself and potentially your baby. I've also been told to not increase the weights I use. Also, you should avoid exercises that involve balance or expose you to possible traumas (think volleyball, cycling, etc).
All that being said, here is an exercise routine I did today. It took about 30 minutes and is a combination of walking, running, and weight training. If you do not have a treadmill (and the weather is playing nice) you could just take the walking and running outdoors.
