Prenatal 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

Prenatal Exercise

Prenatal Exercise & Postpartum Rewards

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Prenatal exercise is great for your body and mood during pregnancy, and research has shown that it can also contribute to your baby’s health and even your delivery– which is why Knocked-Up Fitness is so passionate about getting you active during your pregnancy & after baby!

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Although most mom’s think a pregnancy ends when your baby is in your arms, the ’4th Trimester’ is an essential part of your bonding time with baby, and a time when your body just begins to work its way back to your pre-pregnancy ‘norm’. The pressure to lose the baby weight doesn’t always come from others, often mom’s just want to feel more healthy, energetic, and back to themselves– which is why the challenge of losing the baby weight is such a huge topic, and why it’s so exciting to see that you can start working towards your goals safely– while you’re still pregnant!

The National Center for Biotechnology Information published a study in 2012, confirming what we promote every day– healthy activity during pregnancy (approved by your doctor!) can really help your postpartum recovery, and your journey back to your pre-pregnancy body (or better!). The results posted in the article, show that women who exercise with low or moderate intensity had lower gestational weight gain, and were as much as four times more likely to be within range of their pre-pregnancy weight at just two months postpartum!

Remember– it takes nine months to gain the baby-weight, and it can take that long to lose it and re-tone the muscles that changed so much to accommodate your beautiful baby! However, we all want to know that it is possible to lose that baby weight– and it’s clear that pregnancy and postpartum health go hand-in-hand. Remember to check with your doctor before beginning a prenatal exercise program– then check out the Knocked-Up Fitness Prenatal DVDs and Digital Programs to get started toning, preparing for labor, and gearing up to feel great after baby!

Julianna

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Sources:

National Center for Biotechnology Information

Prenatal Exercise

Bump & Beyond Booty Sculpting Workout {Video}

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You are going to love my new “Bump & Beyond Booty Sculpting Workout” video! I get requests for more butt exercises all the time and many women feel like they lose their butt or it flattens during and after pregnancy – so stop right now and get your booty moving with over 20 minutes of tightening and toning exercises that you can do throughout your pregnancy, and after baby too. There are also some modifications so be sure to follow those–especially if you are in your 2nd or 3rd trimester and not comfortable on your back.
Now what are you waiting for – get moving you hot mama!

Click here to get started!

*Always be sure to have your physicians approval to exercise both during pregnancy and again after baby*

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Keep up that awesome hard work and it is ok to take time out for yourself to take care of “you”!

~Erica

Prenatal 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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Prenatal Exercise

Pregnancy Side Stretch {Video}

This side stretch feels amazing during and after pregnancy (& beyond really). A great stretch if you have middle or low back tightness. Check it out and let me know what you think.

*Always be sure your physician has approved you for exercise before beginning any exercise program*

Keep up the hard work!

~Erica

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Check out this link for more videos too.

Prenatal 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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Prenatal 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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Prenatal Exercise

Julia’s Birth Story: Welcome Baby Ezra!

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Ezra was evicted January 14th, 2014 and much like my first 2 sons, it was a pretty relaxed and easy delivery. I say evicted because at 39 weeks and 2 days I went in for a scheduled induction, out of fear of having a jumbo baby. They were concerned that he would be too large to labor naturally.
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When I went to my midwife a week prior with contractions, we agreed that if by that time next week he hadn’t come on his own we would politely ask him to leave. Sure enough, despite contracting all week, by Tuesday the 14th at 7:30am he was still snug as a bug in a rug!
At 10 am they started me on Pitocin, by 1pm I hadn’t made much progress and was still terribly comfortable so they broke my water. Oh and terribly hungry at this point, I mean if I’m gonna drink my lunch I’d prefer it be a smoothie not beef broth and lime jello.YUCK! I didn’t start having contractions that were uncomfortable until around 5pm at that point I was still only 4-5cm dilated. Thanks to all the prenatal exercise I was able to be up and walking for most of my delivery, even did a little dancing! I had informed the fabulous nurses and my amazing midwife that I usually am really comfortable until about 7cm dilated and then I go from 7-10 FAST! A sure sign I’m in transition is I throw up, once that happens we have about 15 mins until go time. And sure enough at around 7:45 I puked and informed my husband it was time for me to get in the bed and he to go get some nurses.
The next 25 mins was a bit of a blur. When the midwife came to check me, baby was already in the birth canal and ready to roll. And roll he did, he came so quickly that I had to call for someone to come catch him, cause he was coming whether I pushed or not! I am so glad I had been squatting and stretching because with not so much as a Tylenol and minimal effort out came an 8lb 12oz handsome little man. Seriously I mean he is so handsome, its stupid.
He just turned 3 weeks today and is a happy, healthy, chunky baby. His brothers love him and always want to help. I’m feeling really good and itching to start working out again!

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