Prenatal Exercise

What Moms Are Saying {Testimonials}

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Check out what moms and experts are saying about Erica’s training and Knocked-Up Fitness Prenatal and Postnatal Programs!

“Erica is one of my favorite prenatal (and postnatal!) fitness experts, and I adore her book. It’s clear, straightforward and fun – and it’s comprehensive without being overwhelming. Any mom-to-be who wants to stay fit and have a better labor will love it!”
- Anna Maltby, fitness editor, Fit Pregnancy

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“We must say it {The Knocked-Up Fitness Guide to Pregnancy} is a must have fitness bible for anyone who is expecting.”
-BellyItchBlog.com

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“Erica’s unique approach to helping her clients stay motivated is an integration of mind, body and spirit. I look forward to getting Pilates workouts done and cherish that time for me. With a busy life of operating two businesses, raising two beautiful babies fifteen months apart practically as a single mom, the balance I achieve from making a choice to dedicate an hour of my day to my well being is important! Erica shows her clients how to do this even when life gets in the way and I cannot make a class. I have never felt and looked better and at almost 40, I am in the best shape of my life.”
- Cat K.

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“I first started working with Erica nine weeks into my first pregnancy and have continued both after my son was born and now during my second pregnancy. I’m in better shape than I’ve ever been and I owe it all to her very practical approach to fitness. Initially, I worked out because I wanted to look good, but I realized it’s much more about feeling healthy! I can think of so many days I just didn’t think I had it in me to work out, and within minutes of Erica’s programs, I felt a million times better and ended up finding the energy I needed to get me through the rest of my day. I now have the strength I need to physically life and carry my son and all of the equipment that goes along with having kids.”
- Monica J.

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“Erica incorporates exercises to strengthen your deep core muscles, which can help you have both a smoother pregnancy and delivery, along with a faster recovery.”
- Dr. Gigi Kroll M.D. OB/GYN

 

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“I’m a really big fan of Erica’s approach to pre and postnatal fitness – it’s simple, yet her program is packed with useful and relevant tips that are ideal for busy moms and moms-to-be. This is a must-read for any mom who wants to take a proactive approach to staying fit during pregnancy, awaken the muscles used for childbirth, or regain her pre-baby physique.”
- Dr. Sheryl Ross, M.D., a board certified OB/GYN and founder of D3FY Vitamins

 Private online Skype Training and Consulting sessions with Erica are now available, click here for more info.

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Prenatal Exercise

5 Tips to Motivate Moms-to-Be

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Exercise is an extremely important factor in having a healthy pregnancy, so you might be surprised that three out of four pregnant women in the U.S. don’t get enough exercise! Preventative Medicine reports that as few as 14% of women are meeting the minimum recommendations for physical activity, which could partly explain why so many moms struggle with their health, weight, and body image.

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To help keep you motivated, here are 5 reasons you should get active at any stage of your pregnancy!

  1. Prenatal activity helps lower your heart rate, but more amazingly, studies show activity can positively affect your baby’s heart functions up to six years of age.
  2. Active mothers a less likely to suffer from gestational diabetes (1.8% vs 8.3%).
  3. 1 in 3 moms in the U.S. are giving birth via cesarean and 38% of women who did not do pelvic floor exercises had a prolonged second stage of labor (a common reason c-sections are performed)– not surprisingly, inactive moms are twice as likely to need a cesarean.
  4. Women are 58% less likely to deliver an excessively large baby when exercising regularly.
  5. Just 55 minutes of exercise, three days a week during pregnancy can make you 34% less likely to require an emergency c-section.

The key to these tips is that results happen when you make taking care of yourself through exercise a priority and a habit. Exercising regularly can be hard to fit in some days, but a simple  and effective 10 minute workout is the difference between doing it, and not doing it!
Stay motivated, mamas– & have a happy, healthy pregnancy, birth, & beyond.

Julianna

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Sources:

WebMD
Preventative Medicine
Journal of Science Medicine
National Center for Biotechnology Information
HealthyWomen.org
British Journal of Sports and Medicine

Prenatal Exercise

The Importance of Your Transverse Abdominals {Video}

Check out my new video below on Deep Core Strengthening. Learn the importance of your Transverse Abdominals and how they can impact your pregnancy, labor, and beyond!

===>Now Available: The Knocked-Up Fitness Pregnancy Program

Don’t forget to sign up for the Knocked-Up Fitness Newsletter to receive your FREE Booty Sculpting Workout!

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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.