2nd Trimester

A New Reason to Keep Up With Those Kegels!


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?)!


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 (view it HERE) 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!


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2nd Trimester

Prenatal Exercise & Postpartum Rewards


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!


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, available HERE, 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!


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2nd Trimester

Bump & Beyond Booty Sculpting Workout {Video}


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*



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


2nd Trimester

Introducing Pregnant Real Mom Blogger, Teia!



Q: Tell us a little about yourself.

A:  My name is Teia Collier.  Native Texan, global traveler, avid reader, amateur chef and engaged mama.  I am a 33 year old mama to Zenora and Solomon (7, 5) that is a pregnant with her third.  I wear many hats — writer, mama, teacher, friend, sister and all around fabulous person, though I have been a teacher, congressional aide, gymnastics coach, lifestyle consultant and a wellness coach.


Q: What was your pregnancy experience with your other children?

A: I’ve had two completely different pregnancies, and this one is no exception.  With Zenora, it was an easy, breezy pregnancy.  One of those ones that deludes women into thinking that morning sickness is a myth.  She was delivered vaginally in about six hours — after which, I happily watched Texas win the national championship. Solomon came along about 13 months later much to everyone’s surprise at 29 weeks.  His pregnancy seemed to progressing normally until it wasn’t.  I developed asymptomatic eclampsyia.  My blood pressure skyrocketed, my kidneys and liver were having trouble which led to a seizure and a very dramatic delivery.  He stayed in the NICU for 10 weeks; I stayed at the hospital for 14 days.


Q: How are your other children reacting to this pregnancy?

A:  They are stoked.  We recently found out that he is a boy.  Sol wants to name him Megatron, and Z doesn’t have a name picked — she just wants him to be awesome.


Q: How are you feeling with this pregnancy compared to previous pregnancies?

A:  This pregnancy has been more difficult than the others.  It could be that I am older, but since this one is high-risk.  I’ve had more constant care, and am currently on a modified pelvic rest due to placenta previa and high blood pressure.


Q: What are you most excited about with this pregnancy? Most nervous?

A:  Most excited… hmm… Getting to meet me new short person, watching my body grow and feeling life inside me.

Most nervous… Placenta Previa.


Q: What are your favorite fitness activities?

A:  I love yoga, zumba and am typically a runner, but since I’ve been on pelvic rest — running has been out.  Right now, I am stretching and just staying as active as possible.


Q: Any activities you’re finding more challenging or more enjoyable with this pregnancy?

A:  I love taking short walks in my neighborhood.  Prenatal yoga has been awesome; during the last pregnancy it annoyed the heck out of me.


Q: Do you have a birth plan?

A:  My birth plan this time is a scheduled c-section.  Though I plan to make it as me and soothing as possible, it’s a work in progress.


Q: Any baby gear you have to have or recommend?

A:  I am a fan of babywearing and prefer a sling (Hotslings and Seven) to a stroller, after spending so much time trekking through the city with babies.  Though I have to admit am a huge fan of my sister’s Chicco car seat stroller combo.  That baby drives like a dream and is super easy to use.

I also love Aden and Anais swaddling blankets.  I swaddle some, but I love them for the Texas heat.  They are lightweight, breathable and have become well-loved lovies for both of my children.  Z uses hers with her American Girl Doll, and Sol’s has become a pillow case and with hidden car storage.


Q: What 3 words best describe you as a mom?

A: Active. Engaged. Modern.


Q: Any pregnancy cravings?

A:  Sliced Mango, Homemade Vanilla Blue Bell Ice Cream and Kettle Corn.


Q: What is your favorite thing about pregnancy?

A:  Having Boobs, as a former gymnast and long-time dancer, I am lean by nature and training.  It’s nice to see myself in this lush form.


Q: On the flip side; your least favorite thing?

A:  Nausea and morning sickness that happens around 11pm.  Seriously, I thought it was a figment of some overly-dramatic mom-to-be imagination.  I was wrong. Funny how life works out like that.


Q: Anything else you want to add?

A: Pregnancy is a special time that brings a host of emotions and each one is different.  I look forward to learning more about other mamas stories.


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2nd Trimester

9 Pregnancy Myths!


When you’re expecting, everything and everyone seem to have an opinion about what is or is not best for you and your baby. All these suggestions can be very overwhelming– and many of these common beliefs about pregnancy are simply untrue! To help you along, here are 9 Pregnancy Myths!

1. Morning Sickness. Just about everything you hear about morning sickness is untrue, starting with its name. Hint: it doesn’t just happen in the morning! Thankfully it can often be kept under control, since for some (me included) it may not end after the first trimester!

2. Heartburn Determines Hair. No evidence has been supported that shows babies will have hair if mom had heartburn. Instead, genetics and heritage play a role in both quantity and pigmentation of your baby’s hair.

3. Pregnant Moms Should Eat for 2. Often we hear that mom is ‘eating for two’, but this shouldn’t be taken literally. Instead of doubling up on calories, try adding a small, healthy snack throughout the day to add nutritional value– shoot for a snack that includes vitamin rich fruits or veggies, as well as a protein with healthy fats to make up around 300 calories (for example apple slices and nut butter).

4. Cocoa Butter and Vitamin E for Stretch Marks. Many women slather on stretch mark ‘preventing’ lotions, only to find they get attacked by little lines in the last months of pregnancy. While lotion will help keep skin soft and prevent dryness and cracking, stretch marks are mostly genetic and based on your individual body. Additionally, some lotions can cause irritation, allergic reaction, or contain ingredients you shouldn’t use during pregnancy– so be sure to read your labels!

5. You Can’t Lay on Your Back. While prolonged periods on your back after the first trimester aren’t recommended due to increased belly size, short periods of a few minutes to stretch,exercise, or get comfortable are usually safe  (see “Can I Lay on My Back” for more tips!). Your body may also give you signs to stay off your back, including; light-headedness or nauseousness while laying down. If this occurs, gently roll to your left side to improve blood flow.

6. No Baths. A bath can be a safe way to relax and suds up during pregnancy. For many women, a bath can also be a great tool for pain management during pregnancy and labor. Always be sure that your bath is a suitable temperature– around 99 degrees is comfortable, while ensuring you don’t become overheated.

7. Exercise is Dangerous. Of course, this is untrue as long as you’re safely performing suitable activities (like Knocked-Up Fitness Prenatal Programs!). Exercising during pregnancy can improve your mood, health, pregnancy, and baby’s health– just be sure you’re cleared to exercise, are performing safe activities within your fitness range, and stay hydrated!!

8. Eat Spicy Foods to Induce. I read a lot into this when I was pregnant because I knew several moms trying to induce labor, and the reality is spicy food, as well as other ‘at-home-induction’ tricks are not effective and can cause discomfort! (see this  What To Expect Article) The concept behind eating spicy food, consuming Castor oil (a HUGE no-no!) and other myths is that these processes are supposed to help evacuate the bowels, making more room for your baby to drop. Unfortunately for many this simply means spending lots of time in the bathroom, extremely uncomfortable, and shows no scientific correlation to inducing labor! Instead enjoy your final days of pregnancy and let your baby come when ready.

9. A Bigger Baby is a Healthier Baby. Making it to your due date is ideal for baby’s health, but a bigger baby isn’t what we strive for. The average, healthy baby is about 7.5lbs– babies that are born a great deal larger than that are at a higher risk for emergency c-section births, obesity and diabetes later in life. This has been attributed to expecting moms’ diet, according to this March of Dimes Article, so getting a healthy amount of exercise and eating healthfully can go a long way for your baby’s health (and a more comfortable delivery!).
Hopefully these tips help you enjoy a safer, happier pregnancy! As always if you have any pregnancy-related questions or concerns, consult your doctors!


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2nd Trimester

3 Reasons You Should Be Swimming!


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.

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
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

“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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2nd Trimester

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!


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Check out this link for more videos too.

2nd Trimester

Love Your Body!




Enough Said!


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