POPSUGAR Live! 4 At-Home Prenatal & Postpartum Exercises {Video}

Fitting in time to exercise as a new or expectant mom can be challenging– especially with the upcoming holiday season! I recently talked with Lindsay Miller from POPSUGAR Moms, to share tips for getting an awesome workout in at home, and maintaining a fitness routine when you`re strapped for time! So check it out below!

Be sure to check out some of the Knocked-Up Fitness prenatal workouts and videos you can definitely fit in at home, no matter how much time you have to dedicate to working out today! As always, listen to your body and check with your doctor to be sure you’re cleared to exercise.



*   *   *   *   *   *   *

Other Related Knocked-Up Fitness Posts:

Foam Rolling to Release Tension in Your Lower Back! {Video}

Many pregnant and new moms experience low back and hip pain.  These simple release exercises using a foam roller can really help release the tension in your lower back and hips. As always be sure to discuss your workouts with your doctor and if something doesn’t feel good for your body, don’t do it!


Incorporate these releases in your daily workout routine. It’s best to do after you’re warmed up, ideally after you’ve done one of the prenatal workouts or squats with rotation. Then again if needed at the very end of your workout.

Keep up the great “work”outs mamas!


*   *   *   *   *   *   *


Other Related Knocked-Up Fitness Posts:

Prenatal Visits: 9 Questions to Ask Your Doctor


Visiting the doctor during pregnancy can make you feel like you’re in the hot seat — What have you been eating? How have you been feeling? Have you been exercising? With all the information that gets thrown at us, a simple prenatal check-up can leave you with more questions than answers. During every stage of pregnancy it is easy to forget that our doctors are there to answer our questions, too!
Your healthcare provider primary role is to ensure mom and baby are healthy, and to make you feel comfortable and confident. Once you find the right healthcare provider for your pregnancy, you can ease your mind and connect to your pregnancy by asking lots of questions. Healthcare experts welcome questions from expectant mothers, expect that you will have concerns, and agree that asking questions can help you feel more confident and connected throughout your pregnancy.
With everything that’s happening in and to your body, it can be difficult to remember everything you want to ask. So in addition to sharing your medical history and writing down any questions or concerns you have as you think of them during the day, use this list of 9 questions healthcare providers want you to ask to understand your pregnancy health.


1) My Weekly Measurement Results?
Knowing your weight changes, blood pressure, bump measurements (fundal height) and baby’s heart rate can help you gauge, in hard numbers, how your pregnancy is progressing. Asking your healthcare provider about average ranges and his or her expectations for you based on your current health can help ease your mind if you aren’t familiar with these diagnostic tools.

2) Do’s and Don’ts?
While these are usually guidelines, your healthcare provider will be able to provide you with an up to date list of safe and unsafe activities and foods during pregnancy. Additionally, your doctor will address any individual primary tests that show potential for complication; for example high blood pressure or placental issues, and what you should do or avoid to reduce your risk for complication.

3) Nutritional Guidance?

In addition to recommending you take a prenatal vitamin and increase your water intake, your healthcare provider can provide you with standard nutritional guidance and recommended servings, as well as personalized suggestions based on your specific health needs, for example, providing a list of iron-rich food if your blood work indicates low iron.

4) Are my Meds Safe?
Confirm with your doctor that all medications you’re currently taken are safe, or ask about safe alternatives. Recent studies have linked some anti-depressants taken during pregnancy to a variety of complications after birth. Contraindications between medication and pregnancy are not uncommon, so be sure to share with your healthcare provider any medication (including your vitamin) you take, and ask them to confirm they are safe for pregnancy. Don’t stop taking any regular, necessary medications without talking to your healthcare provider, and ask for substitution medications that are safe for pregnancy for conditions where medication is necessary.

5) What Testing is Recommended?
Many healthcare providers differ in what testing they regard as necessary versus voluntary, and testing can vary based on a woman’s age, health, and medical history. When choosing a healthcare provider be sure to ask their position on tests such as nuchal translucency ultrasounds, amniocentesis, CVS, quad screen, and Alpha-fetoprotein analysis– do some research as well as asking your doctor what each of these tests are for and how they are performed. Additionally you can ask when standard tests, such as gestational diabetes testing and routine ultrasounds, are performed.

6) Appointment Frequency?
Standard prenatal healthcare (without complications) will mean that your healthcare provider should see you once a month until 30 weeks, every other week until 36 weeks, then every week until delivery. Some doctors, especially when expectant moms experience complications, will require more visits. Additionally you should ask if they will be seeing you for the duration of the pregnancy, or if you will be required to switch doctors at any point in the pregnancy.

7) Is This Normal?
Questions about your symptoms may seem uninteresting and can often be embarrassing (gassy, anyone?), but rest assured your healthcare provider has heard it before and can often offer solutions, remedies, and peace of mind when those pregnancy symptoms are making you worry– or driving you crazy!

8) Who Do I Call for Emergencies?

If your doctor doesn’t provide after-hours care for emergencies or questions, it’s important to ask who your next contact is, for example which hospital they recommend or another doctor they work closely with. If complications arise, such as spotting or unusual pain be sure you understand whether your doctor will take calls or expects you to go directly to the hospital.

9) Who will Deliver Baby & Where?

Your healthcare provider is human, they may take vacation or leave, and in some places doctors are not on call for deliveries. Confirming with your doctor whether he or she will be delivering the baby or if it will be an on-call doctor when the time comes is an important step in preparing for delivery. You will also want to know ahead of time what hospital you will deliver at, so you can do a hospital tour. If you’ll be scheduling a c-section or induction, ask about birthing options and what doctors will be working with you.

Armed with these questions and some research, you’ll be able to confidently walk out of each doctors appointment during your pregnancy feeling reassured and confident.

~ Julianna

*   *   *   *   *   *   *


Related Knocked-Up Fitness Posts:




Real Mom Blogs: 30 Weeks Pregnant

Baby 1

30 Week Bump Update:

Ten weeks to go! The bi-weekly appointments start now, which is super exciting because we get to hear baby’s heart beat more often, check my weight (yes, I look forward to it!), and get reassurance that everything is still going well.  At my appointment this week we also confirmed some very exciting news: baby is head down– although the toes-in-ribs pains I’ve been having were really the only confirmation I needed!
As I get closer to my final weeks, I’ve realized that I have been really lucky again this pregnancy– no major complications, no swelling or high-blood pressure (so far). I think I can attribute a lot of my health to staying active and trying to maintain healthy eating habits, and I am so grateful for the two amazing pregnancy experiences I’ve had.
This week I had the time (and energy!) to try incorporate a few different body weight exercises into my routine– I’m finding adjusted movements like standing wall push-ups and some yoga poses (warrior variations and tree pose for example) have really helped my balance and stability. I also busted out the resistance band and tried one of the Knocked-Up Fitness videos I hadn’t yet.  This one really helped the tension in my back– along with a good burn in the arms!
More About Baby:
Measuring in around 16.5 inches, and weighing about 3lbs, the little one isn’t quite so little anymore– and is occupying a lot of space.  At this point I can absolutely, without doubt tell that this pregnancy I am carrying very different than with my first. My first seemed to be curled up in a ball, I had a basketball belly.  This baby seems to prefer a starfish approach to getting comfy– making me look a lot more wide, all the way around.  Below I’ll post a shot of me at 30 weeks with baby #1 for comparison… With both babies it would serve to note I gained 17lbs at 30 weeks, so at this point they are on par.
30 Week Bump with Baby #1
Baby 1
Baby is continuing to gain good fats, and a protein rich diet is extremely important in the final weeks as little one’s brain is making rapid developments.  At this point baby is curling up and folding, since he or she is running out of room in there, and amniotic fluid is slowly decreasing (there’s about a liter in there now).  At 30 weeks mini is taking in all the surroundings and will actually have some ability to remember his surroundings and what he sees, even though it won’t be that exciting yet.  Although every baby develops differently, at this point the last thing left to complete baby’s development is the lungs– which will take a few more weeks, while he gains a little weight to make stay cozy on the outside.
More About Mom:
This week several common symptoms begin to take flight– restless legs, especially in the evenings, can be annoying and difficult to ignore.  I’ve found that a few total body stretches before bed can help me get comfortable, relaxed, and reduce the severity of tingly limbs and muscle discomfort.  Some of my favorites are Cat-Cow and Mermaid!  The seventh month itch might creep in soon too (I am very diligent with my body lotion, and it seems to be helping), since the baby is growing, belly is stretching, and the final months are when most pregnant mamas notice itchiness and even some stretch marks. You can’t control stretch marks, but keeping well hydrated is good for your skin and body– so keep drinking plenty of water!
I’ve also noticed a lot of Braxton Hicks contractions lately, which is something new to me, since I never really had them with my first.  I tend to notice them when I’m on my feet for long periods of time, or if I’m not drinking enough water (another good reason to keep hydrated!).  While most times Braxton Hicks are just your body’s way of practicing, be sure to call your doctor if they become regular, painful, are accompanied by cramping or fluid– or if you experience a change in how they feel.  I usually get 3 or 4 at a time, and then they’re done, and normally they will stop if I sit down, have some water, or trying to stretch out a little to make some room in there.  Whatever you’re coping mechanism for Braxton Hicks, its always a good idea to mention to you doctor how often you’re experiencing them and discuss ways to help make you more comfortable.
At appointments now there are a few main aspects of your body that get the most attention: weight, blood pressure, belly measurement, and baby’s heartbeat. Doctors will usually ask how you’re feeling, so be honest and always discuss if you’re feeling excessively tired or are experiencing different symptoms.  As baby grows to a full-sized newborn inside, becoming more tired and uncomfortable can be expected, but good nutrition, staying hydrated, and including some gentle exercises and stretches with your doctors approval can make a world of difference for your quality of life– allowing you to enjoy your final weeks as a pregnant mama!
~ Julianna
*   *   *   *   *   *   *
Other Related Knocked-Up Fitness Posts:

Sweat Pregnant Mamas, Sweat!

sweat pregnant mamas!

Staying active during pregnancy has several physical and emotional benefits for mom– including increased energy, reduced complications and pains, easier labor and recovery, and an elevated mood.  A new study out of the University of Montreal recently found that participating in an exercise routine during pregnancy can also has a positive effect on baby!

sweat pregnant mamas!

The study followed two groups of women during their pregnancy.  The first group participated in 20 minutes of moderate exercise at least 3 days a week, while the second group maintained a sedentary lifestyle. after the babies were born, researchers measured brain activity and electrical responses through a soft electrode hat.  They found that in the infants of active mothers, brain activity was associated with what would be expected of a more mature brain, and their responses indicated that baby’s brain developed more rapidly than that of their sedentary classmates.  The researchers plan to test the babies again at one year old to see if these effects are long-term.

This study is an amazing contribution to the world of prenatal fitness– since many people receive mixed messages about the safety of maintaining an exercise routine during pregnancy. We know that exercise helps release endorphins which make us feel happier and reduce stress, and exercise increases blood flow; both of which lead to better blood flow to baby’s brain.  As long as your doctor has approved you for moderate exercise during pregnancy, it is now clear the benefits of sweating it out a few times a week are extended to baby.

It is also important to note that the monitoring of lifestyles and exercise habits of the ladies in this study did not start until the second trimester, so if you’ve skipped the gym during the first trimester due to fatigue or nausea, it is never too late to reap the benefits of prenatal exercise!



*  *  *  *  *  *


Related Knocked-Up Fitness Posts:





Pregnancy Exercise and Placenta Previa


Most doctors encourage pregnant women (and all individuals!) to include exercise in their daily routine. Women diagnosed with placenta previa during pregnancy can often be discouraged from or nervous about exercising, due to risk of bleeding and early labor. This condition, which refers to an irregular placement of the placenta on the uterine wall, affects about 0.05% of first time moms, and about 1-2% of moms who have experienced it in previous pregnancies.


While every pregnancy is individual, cutting out exercise entirely isn’t always necessary for those experiencing placenta previa. Adjusted workouts during pregnancy can reduce complications and complaints, so it is important to talk to your doctors about which workouts are suitable for your pregnancy and your health.

A diagnosis of placenta previa traditionally comes in four grades. First grade placenta previa describes placental placement in the lower segment of the internal orifice of the uterus (the opening where baby would eventually come out during a vaginal birth). Second grade refers to a situation where the placenta reaches the orifice, while in third and fourth grade previa the placenta either partially or completely covers the uterine opening, respectively. Each grade also carries increasing risk of bleeding and premature labor– why many moms diagnosed with placenta previa are on low-activity or bed rest.

Depending on the grade and severity of placenta previa, there are a number of low intensity exercises that are suitable during the entire pregnancy. In many cases, a slow paced walking routine or elliptical machine can be safe and comfortable, as well as providing some cardiovascular activity, and helping mom maintain strength and muscle during pregnancy. Discuss a low intensity walking routine with your doctor, beginning as early in pregnancy as possible for about 30 minutes a day, as long as the pregnancy progresses normally.

Another option for women experiencing placenta previa is low impact yoga and Pilates. It is important to eliminate or modify stretches that involve deep squats or involve abdominal pressure. In all exercises that involve twisting, the twist motion should be performed at shoulder level, avoiding twisting the abdomen and pelvis. You may choose to include variations to poses and exercises with the support of foam blocks or chairs, to support the pelvic floor. The goal is to maintain muscle strength in the legs, arms, and back, and to reduce the risk of clotting by encouraging blood flow, which can become an issue when on bed rest. Simple stretches for the arms, ankle rotations, and even deep breathing exercises can be safe even for those with fourth degree placenta previa, and can reduce the aches and pains associated with bed rest.

Enjoying even a low-intensity exercise routine can benefit your physical health, your mood, and your baby’s health, as long as individually appropriate exercises are being performed. Don’t let the diagnosis of placenta previa scare you out of staying healthy. Talk to your doctor about your individual health before beginning any exercise routine. Please remember, never continue to exercise if you experience spotting or bleeding, cramping, abdominal pain or dizziness, and be sure to contact your doctor if these symptoms persist. 


*   *   *   *   *   *   *

Other Related Knocked-Up Fitness Posts:



American Journal of Obstetrics & Gynecology, American Journal of Obstetrics & Gynecology

Prenatal & After Baby Digital Videos Now Available!


They are finally here! Both Prenatal & After Baby Videos are available online for digital streaming! Login from anywhere you have internet access and start working out right away plus enjoy the additional printouts you can take along with you.

Prenatal Digital Program also includes a printout of every exercise in the workouts + 4 NEW bonus printable workouts + updated trimester specific workout schedules!


After Baby Digital Program includes all 10 workout videos + a printable of the Bonus Booklet which includes Beginner – Intermediate – Advanced workout schedules! These workouts are  more then just for moms right after baby, they are also designed for moms of any age, even if it’s been 20 years since having your last baby! Start at the beginner level workouts and work your way up to the much more intense workouts, they will leave you feeling the burn tomorrow!

After Baby Workout

Coming soon is my Knocked-Up Fitness Guide to Pregnancy! 

Introducing Real Mom Blogger Brittany, 33 weeks pregnant!

Brittany B 33 weeks

Knocked-Up Fitness is very excited to introduce Brittany Barry to the Real Mom Blogs! At 33 weeks into her first pregnancy, Brittany candidly discusses the highs and lows of her pregnancy experience so far, and her thoughts going into the final weeks before she and her husband welcome their little one!

Q: Tell us a little about yourself.

A: My name is Brittany Barry and I have lived my entire life in the South. I married my husband, Michael, about 3 years ago. We’ve gone through two deployments together and in December 2011 we moved to Arlington, Virginia. I love writing and am lucky enough to have found jobs where I can do this for a living. We are expecting our first baby in late December 2013.


Q: What has your pregnancy experience been so far?

A: To be honest, the first 12 weeks were very challenging. I had morning sickness 24/7 and definitely fell off the wagon when it came to eating healthy and working out. This was probably one of my biggest challenges since before my pregnancy I went from eating very clean and working out for at least an hour a day, to not being able to leave the bathroom for the majority of the day. On top of that, I experienced some serious depression (something I have never struggled with before) during this time. After the first trimester, things became much better. I have embraced being pregnant and truly cannot wait to welcome our new little boy into the world.


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

A: I am so excited to meet our son. My husband and I keep talking about what we think he will look like or act like and it is such an exciting time for us. I am nervous about becoming a new parent though. To have such a little, helpless human being depend solely on you for protection and survival is amazing, yet terrifying at the same time.


Q: What are your favorite prenatal fitness activities?

A: I have a love-hate relationship with the Stairmaster currently, but I always feel like I conquered the world after my workout. I also love taking walks with my husband and our Jack Russell Terrier, Loki. I also enjoy my prenatal yoga class. It really helps me remember to relax and allows me to focus on my baby and myself.


Q: Any activities you’re finding more challenging or more enjoyable with this pregnancy?
A: I know that flexibility is supposed to increase with pregnancy, but I guess my body missed this memo! I also have to modify many weight lifting and stretching exercises since my growing baby bump seems to get in the way at times. I always try to stay within a pain-free range of motion in any exercise I do, and sometimes I have to tell myself that it is okay to go for a lighter weight or skip a certain exercise that I normally would be able to do.


Q: You said you have a dog as well, any plans to get him adjusted to the idea of a baby in the house?
A: Our dog is a bit different since she was abused and came from the local pound. She’s been with us for about five years now, and is one of the most lovable, friendliest dogs you could ever hope to own. We have been letting her sniff around in the nursery to get used to the fact that the room will no longer be off limits (the room was previously used as a junk/storage room). Once we bring home our new little one, we plan on slowly allowing her to get to know him through smelling his clothes and blanket and being able to approach him if he’s in the baby swing or playing with us on the floor.


Q: With an active duty husband, how are you finding time to stay involved with each other and have him involved with the pregnancy? Any tips or challenges?
A: We are both lucky enough that Michael has a non-deployable billet right now, meaning that unless there is a special circumstance, he most likely will not be deployed. However, he still has a hectic and non-traditional work schedule, so one of the ways that he has stayed involved with this pregnancy is by attending a Sunday birthing class with me. This allows us to just focus on the baby for a couple of hours and really take the time to communicate with each other and bond with baby.
For any other military spouses out there, I would suggest trying to do little things like either a birthing class when he is free, scheduling doctor’s visits around his schedule, or bringing him along to a prenatal exercise class. If he is deployed, look into mommy support groups on base. Other military spouses know what you are going through and there is no need to suffer through this emotional time alone! Another tip is that when my husband couldn’t attend ultrasounds, I videotaped them on my phone and emailed the video to him. While he couldn’t be there in person, I know these little videos allowed him to feel like he was still involved in the pregnancy.


Q: Do you have a birth plan?
A: We actually just finished our birth plan! I am going to try to get through the entire process without drugs and hopefully do most of the early laboring at home. For me this decision is mainly about being able to trust my body and being confident that as a woman, my body was naturally designed to do this. However, we also made the birth plan flexible in case an unexpected circumstance comes up and we need to adapt in order for our baby to be healthy and safe.


Q: Any baby gear you have to have or really want?
A: I had two must haves on my list: a jogging stroller and an Ergo baby carrier. I know that some of the first opportunities I will have to exercise after delivery will be walking with the baby and eventually slowly jogging with him. This is why the jogging stroller was a must have on my list. The Ergo carrier was also a necessity mainly because my husband really wants to be involved in holding our son. We talked a lot about baby wearing and my husband thinks it would be a great way for him to give me a bit of a break and interact with our new baby.


Q: What 3 words best describe the kind of mom you hope to be?
A: Patient, supportive, flexible


Q: Any pregnancy cravings?
A: I have been craving sushi for the entire pregnancy. This will probably be the first thing that I want to devour after giving birth.


Q: What is your favorite thing about pregnancy?
A: My favorite thing is feeling him kick. Once I was able to feel him kick and move, it all became so much more real for my husband and I. It reminds me that this miracle, this new life is growing inside of me and he will always be a part of our lives.


Q: On the flip side; your least favorite thing?
A: My least favorite things would have to be the nausea and the uncontrollable mood swings.


Q: What have you found most difficult to adjust to during pregnancy?
A: This may seem superficial, but the most difficult thing I’ve had to adjust to is my weight gain and growing baby bump. Before getting pregnant, I was training for a figure fitness competition, which meant I was spending two hours a day lifting weights and eating a bodybuilder type diet. I have always been thin and before becoming pregnant, I was honestly proud and happy with how my body was beginning to look. After getting pregnant, I realized that no amount of cardio or weightlifting would make this growing bump disappear. Even 33 weeks into my pregnancy, I have to remind myself that I am a beautiful woman, and that my bump is something to be proud of!


Q: Anything else you want to add?
A: I am so excited to chat and write about issues that many pregnant women are also experiencing! I cannot wait to hear from all of you about your stories and little bundles of joy.

 *   *   *   *   *   *   *   *   *   * 

If you have a question you want the Real Moms to answer, Tweet us @KnockedUpFit or Instagram @KnockedUpFitness and be sure you #RealMomBlogs
If you’d like to be featured on the Real Mom Blog, submit your information; including what week of your pregnancy you’re in, what pregnancy # this is for you, and a short biography to info@Knocked-UpFitness.com.

Check back with our Real Moms soon!



Other Related Knocked-Up Fitness Posts: