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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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.

Fit Moms Fitting in Exercise!



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!

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!



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Julia’s Birth Story: Welcome Baby Ezra!

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.
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!

Don’t forget to sign up for the Knocked-Up Fitness Newsletter to stay updated!

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


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


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!




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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Julianna’s Birth Story: Welcome Baby Lincoln!


We are so happy to announce that our second little boy, Lincoln, joined mommy, daddy, and big brother Weston on January 10th! He is doing amazing– passing all his check-ups with flying colors, and I’m feeling pretty much back to normal just two weeks after delivery.


After nearly two weeks of contractions that got as close as 3 minutes apart, I was almost positive that I would never go into labor– at 38 weeks I figured I’d be having contractions for a few more weeks, and hopefully that meant my body would be ready to get baby out! At my 38 week appointment, 38 weeks 4 days pregnant, my doctor checked to see if all the contractions had made any progress from the 2cm I was dilated a week and a half before– (if you read my 37 week update, this was when I went to the hospital with contractions!). He estimated I was around 3cm, which to me didn’t sound like much progress, but he assured me that things can change in a minute– and he was right!

After my appointment that afternoon, I went home and carried on with my normal routine; getting organized from working that morning. When I went to bed I felt exactly the same as every other day.

At 3:00am I woke up with contractions, which at this point was nothing new for me– it had been going on almost two weeks. But, by about 10am it was starting to get pretty uncomfortable, still contracting around 3 minutes apart, I called my husband to give him the heads up, since for the previous weeks I was managing contractions on an exercise ball, and it was getting too uncomfortable to sit.
Within 2 hours we were packed up and arrived at the hospital– with our three year old. I didn’t want to leave him with the sitter, because I honestly believed it would just be unprogressive contractions again. When we got to the hospital I was 4cm dilated, and they immediately admitted me, and we had no idea what to do with our 3 year old. Luckily, all those ‘practice’ contractions and pregnancy exercises must have paid off– by the time my husband and son went to get some lunch and came back (about an hour) I was 6cm, and the AMAZING nurse who was taking care of me said, “By the way you’re laboring– it’s going to be fast and by the time you want something for pain, it’s going to be time!”

She must have helped deliver a lot of babies, because within another hour I was at 9.5cm, and ready for baby to be OUT! I made it all the way through labor walking around the room, and bouncing on an exercise ball– just like with my first baby– and I was so happy to have avoided an epidural again! My water had to be broken at 10cm so I could push– and within 3 pushes our perfect little 7lb 8oz guy was here at 2:53 pm!
I still can’t believe how fast the whole thing happened! I had been planning on going into work at 4pm, and would never have thought I would have a baby before then– even the delivering doctor commented on how quick it was. We were so fortunate that the labor and delivery receptionist wasn’t swamped that day– my 3 year old was just two rooms down from me my entire labor, watching some shows and snacking on his lunch! As soon as baby was put on my chest, my first boy came in and got to meet his little brother, and they already love each other so much! I couldn’t ever thank her enough for making it possible for him to be there safely so my husband could be there during the delivery!

Thank you all for following my baby journey! We are only a week out from delivery, but I will definitely keep you updated on my after baby exercise adventure!


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5 Tips for Fighting Pregnancy Fatigue


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!


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!


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