Exercise

3 Reasons You Should Be Swimming!

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Swimming during pregnancy can be fantastic for your body and help you feel
great. If you’re cleared for exercise, here are three reasons why you’ll love
getting to the beach or the pool during your pregnancy.

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1) Swimming can help reduce aches and pains. Since swimming is a low
impact activity, it can really help alleviate strain on joints and muscles. You’ll
also be buoyant in the water, so you can take a break from any extra
pregnancy weight or swelling and feel weightless.
2) It’s an amazing exercise! As a cardio activity, you can get your heart rate
up while swimming laps, treading water, or even doing gentle on-the-spot
jogging in the shallow end– and since water provides some resistance, you’ll
be working you’re muscles too! Its also a safe exercise to perform during
most stages of pregnancy since you’re in the water and won’t risk tripping or
falling.
3) You can make it family time– or ‘me’ time. Enjoy some time in the water
with your other little ones, your partner, or some time just to yourself. When
baby is here you’ll probably be busy– so you’ll be happy you spent some
quality time relaxing and enjoying the water!
Please keep in mind you should always listen to your body and are never
uncomfortable or struggling through an exercise. Always follow swimming
regulations and check for a lifeguard, especially if you are new to swimming.

It’s also easy to forget to stay hydrated when you’re in the water, so make
sure you’re drinking an appropriate amount of fluid for the time you spend
exercising!

“Swimming helped my nausea to go away with my 2nd pregnancy and have
been told by other pregnant mamas it helped them as well, so it’s worth a try
to get in the pool. You never know, you may just absolutely love it! I know I
couldn’t wait to get in the pool since that’s the only time that I actually didn’t
feel sick for a couple months during my 2nd pregnancy.” ~Erica

 

~ Julianna

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Knocked-Up Fitness in Pregnancy Magazine!

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Check out Pregnancy Magazine’s latest issue to find featured my Knocked-Up Fitness Prenatal DVD and Digital Programs! Plus lots of other great pregnancy and baby products too.

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Pregnancy Magazine’s Mom and Baby Guide includes the Knocked-Up Fitness Prenatal DVDs and Digital Programs  featured as a “What we’re loving right now” product! (located on the last pages of the magazine) My DVDs and Digital Programs offer a variety of workouts, so you can customize and change your workout every day!

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Don’t miss anything! Sign up for the Knock Out Mama’s Newsletter, with exclusives, promo’s, free printables, and more!

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See Pregnancy Magazine Here

 

Exercise

Stay Fit & Healthy During Pregnancy with Knocked-Up Fitness {Video}

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The path to regaining your pre-baby body begins during pregnancy.

Knocked-Up Fitness(R) is designed to be an effective &  fun way for expecting moms to stay active and in shape through all stages of pregnancy. The program includes a variety of exercises that specifically target and strengthen deep core muscles safely. Strengthening deep core muscles helps prepare your body for labor, delivery and recovery.

prenatal_program_templateDVD 1: Pilates-Infused Fitness

Discover the challenge and many benefits of this unique Prenatal Pilates-Infused Fitness program that fuses Pilates, cardio, and conditioning exercises for safe, effective and customized fitness. Mix and match the 5 different workouts to form your favorite routines!

DVD 2: Prenatal Core Pilates Workouts
True core building moves focus on the deep muscle of the abdominals. Discover how to safely strengthen your core and protect your baby with these unique Prenatal Core Pilates workouts — a mix of Core Cardio, Pilates, Yoga, and other fitness exercises.

Equipment needed for these workouts includes: an exercise ball, a light resistance band (included), a light pair of 2-3 lb. dumbbells (optional, but recommended), and a pillow (optional).

Available in a 2 DVD set (which includes a FREE exercise band) & now via Digital Streaming!

 

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7 Tips for Effective After-Baby Exercise

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Giving your body time to heal after pregnancy and delivery is a key part of achieving your postpartum fitness goals.  By starting out slowly and listening to your body, you can effectively progress into an exercise routine that gets you the results you want– starting right after delivery!

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1. Start your kegels ASAP– no really, I mean as soon as baby is out!  Working on your pelvic floor muscles is pretty easy, and its imperative to your total-body fitness!

2. Begin light walking if the doctor gives permission.

3. Wait for your postpartum visit (usually 6 weeks) before starting any challenging routine. Your body needs time to heal safely!

4. Avoid crunches until at least 8 to 10 weeks (longer if you had a C-section) & be sure to check for abdominal separation (Diastasis Recti) before progressing to more challenging ad exercises.

5. Avoid over stretching! Just like during pregnancy, in the weeks following delivery the relaxin hormone may stay present for around 8 weeks postpartum, this makes you more susceptible to injury and can actually further postpone your ability to intensify your exercise routine!

6. Avoid inner thigh stretches if you had a vaginal delivery until you feel everything has healed properly ‘down there’. Choosing to wait until your postpartum exam if you experienced a severe tear or had an episiotomy might be ideal, to be sure scar tissue has minimized.

7. Work your way backwards. Start back into strength and cardio training with the level of intensity you were comfortable with towards the end of your pregnancy. After each workout you can guage how much more (or less) your body is ready for at this time. Slowly increase the intensity and duration by listening to your body.

General Postpartum Guidelines:
* Aim to workout 30 minutes most days of the week
* A short workout , even just 10 minutes is better then no workout
* Strength train 2 to 4 times per week. Yes–that includes pilates, yoga and weight training!

Here are 2 workouts to get you started!
Pregnancy & Newborn 6 week fitness series: week 1 & week 2

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Lose the Baby Weight with Erica Ziel

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Whether you’ve just had a baby or it’s been many years, these workouts (10 of them!) are designed to get you feeling great and looking amazing!  From Knocked-Up to Knock Out workouts focus on toning, sculpting, and conditioning your entire body, with an emphasis on strengthening your pelvic floor and deep core muscles.

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With over 2 hours of workouts, you can mix and match your favorites and go from Knocked Up to Knock Out!

Including beginner and intermediate workouts with core exercises that focus on kegels, not crunches. Tone your whole body with workouts that include arm sculpting, functional squats and full-body, Pilates-infused exercises.

Once you are ready, you will be motivated to move onto the intermediate and advanced workouts. Challenge your core while rebuilding your abdominal strength with workouts that include: butt and leg sculpting, plyo exercises, cardio intervals, and advanced full-body, Pilates-infused exercises.

A Bonus Workout Booklet (downloadable printout with digital purchase) includes 18 ways you can mix and match the workouts to form your own custom beginner, intermediate, or advanced workouts plus Erica’s best tips on going from Knocked-up to Knock Out!”

Available in a 2 DVD set & Digital Streaming!

As always, be sure to consult with your doctor before beginning any exercise program and be sure to sign up for the

Knocked-Up Fitness Newsletter to stay updated!

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5 Signs You’re Ready To Exercise After Baby!

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A lot of moms ask, “How soon after giving birth can I start exercising?”

KUF5signsIf you’re planning on getting back to an exercise routine after baby, there are a few signs you should look out for to be sure your body is ready to begin! Here 5 signs you’re ready for postnatal exercise:

1. Your doctor gives you the go ahead. This one is extremely important because your doctor can monitor your healing, and other medical factors like blood pressure and improvement of any complications you may have experienced. Overdoing it too soon after delivery can lead to medical complications, so be sure to check with your doctor before you begin a routine.

2. You’re healing comfortably. This will be different for every person and every delivery– especially if you had a c-section. While it may take 8 weeks or more to feel you have healed from delivery, with your doctors approval you can begin a light exercise routine once postpartum bleeding lightens. Be sure to monitor this during exercise and to stop immediately and consult your doctor if you notice a change.

3. Your energy is back. After delivery and getting comfortable in your schedule with your baby, many new moms are quite tired– especially if baby hasn’t mastered a sleep schedule. When your physical fatigue from labor subsides and you start to get some sleep, your body will feel more energized and ready for exercise!

4. Your body is responding well to daily activity. If you’ve successfully ventured out for an afternoon of shopping or a stroller walk, this is a sign your body is ready to take on some activity. Always listen to your body and increase your activity level slowly. Remember: if you’re feeling sluggish at the end of the day, beginning a light exercise routine can actually help boost your daily energy level!

5. You can easily complete your prenatal exercises. If you were actively involved in an exercise routine before baby, you can begin postnatal exercise with the activities that you found comfortable towards the end of your pregnancy. As you heal and the Relaxin hormone that loosens your joints during pregnancy dissipates, you’ll find your prenatal exercises less challenging. By listening to your body and slowly increasing the time and intensity of your workouts, you can successfully and safely move into a postnatal exercise routine to work out your post-baby body!

 

If you’re ready to begin a postpartum routine, start by reading the Knocked-Up Fitness guide to Listening to Your Body, then you can begin with some of the postnatal exercises and tips!

 

Be sure to sign up for the exclusive Knocked-Up Fitness Newsletter!

Julianna

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Diary of a Fit Mommy: Tips from Sia Cooper

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Hi there! My name is Sia Cooper and I am the owner of Diary of a Fit Mommy; a blog dedicated to prenatal & postnatal diet & fitness. I am currently 35 weeks pregnant and would like to share my workout routine with you.

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Fitness has been the number one aspect of my pregnancy that has kept me sane and feeling my best! I could not have imagined going through my pregnancy without some type of workout plan. I experienced round ligament pains heading into my second trimester and upon entering the third, it was all lower back and sciatic pain from there on. There were times when I had little to no energy left, but I pushed through, set the alarm, put on my workout clothes, and headed to the gym anyway. Was it worth it? Most definitely!
For the most part, my cardio & strength workout routines have not changed very much throughout all 3 of my trimesters. There have only been minor tweaks such as lowering my weights or avoiding certain exercises on my back. No matter what, I always begin with cardio to get me started and warmed up.
I will typically do 30 minutes at a time on the Elliptical machine, the Stair Climber, or the Treadmill when in the gym. Sometimes, this tends to get a little boring! If this is the case, I will change things up and complete sprinting/jogging intervals at my local track to get some fresh air.(Note from Erica: Sprinting/Jogging can be ok during pregnancy for some but be sure your doctor is ok with you engaging in more intense workouts and that it feels good for your body.)I use an iPhone app called MapMyRun to help keep track of how far I run and how long it takes for me to complete every mile! Before pregnancy, I favored CrossFit style exercises; therefore, my cardio consisted of mountain climbers, jumping jacks, plyometric box jumps, and burpees-something that I cannot do at 8 months pregnant so I will likely return to these forms of cardio when building my postpartum fitness plan. For now, the other forms of cardio have been extremely helpful in keeping the weight gain slow & steady and have taken my joint pains away.

My biggest tip for cardio is to listen to your body and to start off slowly. My doctor has personally given me the green light to allow my heart rate to go a little above 140bpm safely. Also, stay hydrated!
After completing 30 minutes of cardio, I head straight to the weight room! My favorite routine for weights consists of a total body workout lasting 45 minutes. I love squatting whether it’s with the free weights or using a Kettlebell because it has helped keep my backside perky and strong during pregnancy. Squats are also key to an easier labor and delivery because it helps strengthen the muscles that assist with pushing. To start off, I will do a simple 3 sets of 10 reps for squatting with free weights at 65lbs. If I am using a Kettlebell to squat, I will use a 25lb bell and do 3 sets of 12 reps. I make sure to rest between 30-45 seconds before completing each set. My lower body (buttocks, hips, thighs) is where I tend to gain most of my weight; therefore, lower body exercises are what I usually tend to focus more on. If you are not a fan of using weights, wall or air squats work just fine! After squats, I will complete my lower body routine with basic lunges and side lunges using the 25lb. Kettlebell with 3 sets of 12 reps.
For my upper body routine, I absolutely love doing tricep dips because they are easy to do and you can do them anywhere. At the gym, I use a weight bench or a plyometric box and at home I will use a sturdy chair as my prop. I will complete 3 sets of 12 reps of this exercise. Also for arms, I will do front lateral raises using a 10lb dumbbell in each hand. For this specific exercise, I only do 3 sets of 10 reps. As for my last arm circuit, I will sit do simple dumbbell curls with the same 10lb dumbbells in each hand. I will do 3 sets of 10 reps for this exercise as well, resting for 30-45 seconds in between each set.
To cool down, I always stretch and do a few yoga poses. My favorites are the cat pose, childs pose, and the downward dog pose. This helps keep my muscles from getting sore and also keeps me flexible. Yoga has treated me very well during pregnancy by easing my lower back and hip pain.
My biggest tips for exercise during pregnancy is to take it slow, drink plenty of water, and listen to your body. Your body will let you know what it can and cannot do. If you exercise throughout your pregnancy, you will not only sleep better, but feel better as well. You will bounce back faster to your pre-pregnancy weight and have a faster recovery from your labor and delivery. Good luck to you all!

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To connect with Sia and keep updated on her story you can find her at:

Diary of a Fit Mommy: www.fitmommydiaries.blogspot.com

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Real Mom Blogs: 37 Week Bump Update with Julianna

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Reaching Term! As I’ve mentioned before, my first baby came on his own at 36 weeks, healthy as they come and over 7lbs– but early, which made me a little nervous this time around, enough so that at 37 weeks my hospital bag might be dusty! This week marks a point often considered ‘within term’ if baby is born now, although full-term isn’t until 39-42 weeks.

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What’s Up With Baby This Week?

At 37 weeks baby is the size of a watermelon (ouch!) and weighs around 6.5lbs. From head to heel he can be over 19 inches, which explains how he can be in my ribs and engaging at the same time! Pretty amazing that just a few months ago baby was the size of an apple seed! At this point, baby will be packing on about half a pound a week until birth, so his kicks have slowed down and movements are usually a rolling or position change.  Its important that even as baby runs out of room, you’re still monitoring movement– your baby rolling, re-positioning, and dropping is a good indication that things are going smoothly!

At 37 weeks baby has reached two major gestational milestones– baby has enough white fat to help regulate body temperature on the outside; and baby’s lungs are considered well developed or matured, meaning he or she would likely breathe like a pro at birth.  And now, we wait!

 

Mom’s Progress

This week has proved to be pretty interesting for me, including a visit to labor and delivery for 5 minute apart contractions– all day! After some monitoring to make sure all was well we made our way back home, thinking that any day will be the day! Thankfully with all the contractions (in total about 3 days of fairly regular ones) baby has dropped significantly, relieving a lot of back pressure and giving me a lot more exercise options now that I can breathe easier.  I’ve also spent a pretty significant time on my exercise ball, encouraging baby to make his way down.  Feeling a lot more energetic this week, I’ve really been enjoying 3 Pregnancy Exercises to Tone & Tighten Your Legs and Prenatal: Pilates Yoga 

 

Looking forward to meeting our little addition in the next few weeks!

(Big Brother says, “It’s just TOO hard to wait for the baby!”)

 

~ Julianna