Exercise

A New Reason to Keep Up With Those Kegels!

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Kegel Exercises are an important part of pelvic strength during pregnancy and after baby. A strong pelvic floor not only contributes to easier labor and reduced pain during pregnancy– but it can contribute to many other aspects of your life (better sex, less risk of incontinence, and a tighter abdomen… need I say more?)!

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Often there is concern that kegels, while doing their job to tighten ‘down there’, can increase your risk of experiencing tearing or a difficult labor– but an Obstetrics and Gynecological study on the effect of antenatal pelvic floor muscle training on labor and birth proves otherwise! Women who performed regular pelvic floor muscle training exercises were actually less likely to experience tearing during labor. Additionally, the study showed that women performing these exercises had a reduced rate of necessary episiotomy, vaccuum and forcep intervention, and cesarean delivery! All in favor of fewer complications– say I!!

In short, pelvic floor muscle training during pregnancy can make your delivery and after baby experience much more comfortable! To get started on pelvic floor training, check out how to perform a kegel, and The Knocked-Up Fitness Guide to Pregnancy Book, these will help you target the muscles that contribute to your pelvic floor! A strong pelvic floor is an essential part of the Prenatal and After-Baby Knocked-Up Fitness Program, because making your delivery, recovery, and long term fitness goals easier, accessible, and straightforward is what the program is all about!

Julianna

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Sources:

PubMed

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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Exercise

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

Fit Moms– Fitting in Exercise!

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Finding the time to make it to the gym every day can be challenging– especially if you’re working or have other children. It’s easy to make excuses to keep you out of the gym, but there are so many great exercises you can do at home to stay active during pregnancy! Need more incentive? Mom’s who exercise during pregnancy often experience fewer aches and pains, healthy pregnancy weight management, easier labor, fewer prenatal and postpartum complications, and healthier babies!

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And there’s even better news– you don’t have to spend hours a day exercising to reap all the benefits. Just 30 to 60 minutes a day, which can even be divided into a morning and evening session, is all the time you need to feel great and stay healthy during pregnancy. Try some of the Knocked-Up Fitness DVD’s and digital programs– some of the online videos take as little as ten minutes and can provide both strength and cardio components. Keeping up with cardio exercises might seem tiring, especially when you’re farther along in your pregnancy, but remember that you can exercise to the intensity that feels best for you! Including cardio is extremely important in pregnancy to help keep your blood pumping, your heart healthy, and your endurance up. Combined with strengthening and lengthening exercises, like these Pilates infused prenatal exercises will help prepare your body for late pregnancy, labor, and carrying around baby as she grows!
If you’re finding it tough to remember to exercise, don’t be afraid to schedule it in. Make an appointment with yourself and a prenatal DVD or your yoga mat while you’re watching the morning news or when supper is cooking. Take a fifteen minute break at work to walk around the building or climb stairs– you could even consider bringing the gym to your office with a few light weights or an exercise ball. It’s all about making your exercise routine work for you so you can stick to it!
Remember to always listen to your body and only perform exercises and intensity levels that feel comfortable for you. Stay hydrated not only when working out, but during the day too, to avoid dehydration– which is extremely important for you and your baby! Always get cleared for exercise by your physician and discuss your exercise routines to ensure you’re activities are suitable for you and your bump!

Julianna

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Exercise

Stay Fit & Healthy During Pregnancy with Knocked-Up Fitness

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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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Exercise

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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Exercise

5 Tips for Fighting Pregnancy Fatigue

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During pregnancy, you may start to feel more tired than you’re used to– especially during the first trimester when baby is making major developments, and in the third trimester when you’re carrying extra weight and baby is sitting lower. Depending on the severity of fatigue you’re experiencing, there are a number of natural ways to help combat tiredness and increase your energy to help you feel better!

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1. Drink more water! The good news is, you can help boost your energy and fight pregnancy fatigue! Start by increasing your water intake, since your body needs extra hydration during pregnancy and many people don’t drink enough water; remember if you’re thirsty, you’re already dehydrated!

2. Exercise more often. It may sound surprising, but including 30 minutes of exercise a day can actually help decrease fatigue as exercise will cause the body to release endorphins. Just getting your body moving will help you reap the benefits of exercise. Ten minutes of exercising, a few times a day can be more managable– especially if you have a busy schedule or too tired for a full workout. Along with additional water for pregnancy, you’ll also want to add a glass for every half hour you’re exercising. Another bonus for pregnancy exercise? If you’re struggling to fall asleep or finding your body restless at night, including exercise in your daily routine can help your body relax in the evenings, help you fall asleep faster, and even provide you with a more restful sleep. Try mixing up your routine with a few cardio sessions and a few circuits every week, changing things up keeps your body (and your mind!) challenged. Finish off your day with a few light stretches to rest your body and prepare for sleep.

3. Decrease the sugar. Your diet may also be to blame when if you’re experiencing some excess tiredness. Too many refined sugars and flours, combined with not enough fiber and iron can make your body feel sluggish. Refined sugars may give you a quick boost, but your body will crash fast and feel even more fatigued. Instead try including some citrus fruits for a snack and natural sweeteners like agave nectar.

4. Eat more protein, fiber, and iron. These nutrients will help reduce fatigue symptoms by keeping your body (and belly) feeling full and energized. If you notice you’re fatigued at the same time each day, break up your meals into smaller portions more often. Try to include iron-rich foods; leafy greens, nuts, seeds, legumes, whole grains, and meats, in every meal– as well as fresh fruits and vegetables, since research shows that citrus can help the body absorb iron.

5. Nap. A fifteen minute power nap can be extremely refreshing and well deserved during pregnancy. Your body is working hard so your baby can grow and develop properly, and this can deplete your body of its energy. It’s also common to be uncomfortable during sleep, so the quality of your nightly zzz’s might not be cutting it. When you’re body is tired, you’re more at risk for catching colds, so be sure to take a few minutes at your desk after lunch, or a short nap after work to recharge.

When visiting your doctor, it is extremely important you mention the fatigue you’re experiencing– he or she will probably run some bloodwork to check your thyroid, as well as your iron, which is associated with anemia and quite common in pregnancy. Check that you’re cleared for exercise and discuss your fitness routine with your doctors to ensure all your activities are suitable for you and baby!

Julianna

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Exercise

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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