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Showing posts with the label free prenatal workout

5 Ways to Physically Prepare Yourself for Pregnancy

If you've made the decision to embark on the journey of pregnancy, you probably have a million questions and concerns running through your head as you move into this phase of planning and trying. And as a busy, parent-to-be who values fitness and well-being, you may be wondering about how this is all going to affect and change you body.  I know for me, personally, it was the reason I got into this work. I spent 10 years in NYC as a professional modern dancer and the changes my body was going to go through during pregnancy was a big concern. That may sound vain, but my body was my business. I had spent my entire life training and strengthening it to be able to rehearse and perform. I wasn’t willing to risk injury or not being able to return to dancing in postpartum.  And here’s the most important thing I learned: PREVENTION IS KEY.   If you are thinking of becoming pregnant or already trying, now is the time to start taking some proactive steps to physically prepare your body f

3 Beneficial Pregnancy Stretches

  Pregnancy is an incredible journey that brings about numerous physical changes.  With these changes often come discomforts and challenges. Thankfully, incorporating gentle stretches into your daily routine can provide immense relief.  Let's dive in and discover how a few strategic stretches can help you find comfort, relaxation, and a deeper connection with your changing body. Stretch #1: Cat-Cow:   During pregnancy, the spine undergoes significant changes to accommodate your growing baby. The Cat-Cow Stretch is a gentle flowing movement that helps release low back tension, promotes flexibility and helps you increase mobility in your lumbo pelvic region which is also prone to take on extra strain and postural changes during pregnancy.  It can provide a gentle massage to the abdominal area, stimulating blood circulation and promoting digestion and can also help alleviate discomfort caused by gas and bloating. As you move through the Cat-Cow Stretch, focus on syncing your

How to Find a Pregnancy Fitness Trainer

Pregnancy is an exciting time, but it can also be overwhelming - especially when it comes to fitness. You want to stay active for both you and your baby, but you also want to make sure you're doing it safely. That's where a pregnancy fitness specialist or trainer comes in! But with so many options out there, how do you choose the right one? Here are a few things to keep in mind: Look for a trainer who specializes in pregnancy and postpartum fitness. When it comes to prenatal exercise, not all personal trainers are created equal. You want to find someone who understands the physiological changes that occur during pregnancy and how to modify exercises to keep you and your baby safe. Look for a trainer who specializes in pregnancy and postpartum fitness to ensure you're getting the best possible care. Check for certifications and accreditation in pregnancy and postpartum fitness. Anyone can call themselves a personal trainer, but you want to make sure you're working with

6 Strength Training Exercises For Pregnancy

Pregnancy can be tough on your body, but staying active is important for both you and your baby. While exercises like yoga, walking and swimming are great for your overall health, don't forget about the importance of strength training! Building muscle can help prepare your body for the physical demands of labor and delivery, and can even help prevent common pregnancy-related injuries like pelvic floor dysfunction and low back pain.  Here are 6 safe and effective strength training exercises to try during pregnancy: Squats Squats are a classic exercise for building lower body strength, and they're perfect for preparing your body for childbirth. Make sure to keep your back straight and avoid going too deep to prevent injury. Lunges Lunges are another great exercise for building lower body strength, and they can also help improve your balance. Make sure to keep your knee directly over your ankle to prevent injury. Deadlifts Deadlifts are a fantastic exercise for building overall

DEBUNKING 140BPM DURING PREGNANCY

Pregnancy and postpartum can be an exciting and challenging time for your body. You may be looking for safe and effective workout options that will help you maintain your fitness and health during this period. However, there are many misconceptions and outdated advice out there that can make it difficult to know what is safe and effective. One such outdated advice is the recommended heart rate for exercise during pregnancy. The old advice used to be 140 beats per minute, but recent studies have shown that it may not be the best approach. Following this advice may lead to over-restriction of physical activity and limit the benefits that exercise can provide during pregnancy and postpartum.   So, what's the alternative? The answer is the talk test. This method is a simple and fun way to monitor your heart rate during exercise. All you have to do is chat with your workout buddy while exercising and make sure that you are not huffing and puffing so hard that you can't hold a conver

Don't Underestimate the Power of a Walk!

Walking. It's the EASIEST and one of the safest ways to get movement into your day whether you are trying to conceive, pregnant, newly postpartum or well into parenting. It's simple, low-impact and offers a wide range of benefits for your physical and mental health. Here's what you'll gain! Improved cardiovascular health Increased strength and endurance: It builds strength and endurance in your legs, core, and upper body, which can make everyday activities easier and improve your overall fitness level. Reduced stress and anxiety: Spending time in nature and engaging in physical activity can help reduce stress and anxiety and improve your mood. Weight management: It helps burn calories and increases your metabolism. Improved bone density: It helps prevent osteoporosis and reduce your risk of fractures. Reduced risk of chronic diseases: Reduce your risk of type 2 diabetes, certain types of cancer, and Alzheimer's disease. Improved sleep: Walking and hiking can improv