My third pregnancy got me in the best shape of my life!!

6 months post-partum Nov 09

You probably read the headline and thought: Well, she’s a Personal Trainer and probably a freak of nature…  I understand your skepticism but let me explain. By no means did I draw the lucky card in the Fitness game. I wasn’t born with the perfect body and I certainly wouldn’t claim to have it now. But one thing is for sure, my third pregnancy taught me how to live healthier and get into the best shape of my life.

Yes, I am a Personal Trainer but I too fell for the common mistakes that a lot of expectant mothers make. With my first two kids, I used my pregnancies as an excuse to eat for two and rest as much as possible. After all, my body had to do so much work to create this miracle of life. At the time, I didn’t realize that good nutrition and exercise could not only provide benefits to me and my baby, but that it could also make the pregnancy and post-partum period a heck of a lot easier. I just figured, pregnancy is hard and I needed to just tough it out – hence the desire to rest. Maybe it was because I was only 20 when I had my first son and all I ever heard growing up was that pregnant women are fragile. I thought I knew it all and was naïve enough to believe that my body will just go back to normal afterward. (Yeah right.) Needless to say, that didn’t happen. I don’t remember exactly how much weight I gained with my first two pregnancies but I do know, it was certainly more than the recommended 25-35 pounds and losing it again was a struggle.

Well, I guess we get wiser with age and each pregnancy is a lesson learned. Back then, I considered weight to be the leading factor that would determine my success or failure to get back to “normal” after pregnancy. But there is so much more to it. Just like a thin person by appearance may seem healthy, underneath it all, they could still have a high body fat percentage which puts them in the same risk category as an obese person. Appearance alone does not determine your fitness level. Pregnancy is no different. Most expectant mothers judge their health status by their weekly weight gain. And I must admit, it is very easy to become focused solely on that number.  After all, you have to step on the scale for every prenatal visit. What you have to keep in mind though is that you’re supposed to gain weight when you’re creating life. You just have to make sure to keep it within the recommended range. That’s where good nutrition comes into play.

Ironically, most expectant mothers actually tend to start eating a little better with the baby’s health in mind. However, the “eating for two” myth is still far too popular. For a healthy mom within a normal pre-pregnancy weight range, it only takes about 300 extra calories per day to produce that bundle of joy. That’s about the equivalent of 3 fruits (1medium banana, 1large apple and 1large orange) or 6.5oz of boneless, skinless chicken breast. In other words, losing control during your cravings is what will get you in trouble. So use this precious time to pay closer attention to your nutrition. Not only will it help you during and after pregnancy, but you are also paving the way to be a great example to your soon arriving baby. I recommend using www.fitday.com to keep a free online food journal.

And then of course, there are all the other health factors to consider, such as strength, endurance, flexibility, balance, and coordination. All these aspects change during pregnancy, especially if they are neglected. If pregnancy becomes your excuse to rest all day long, then you are inevitably compromising muscular strength and cardiovascular endurance, among other things. And guess what, you need those aspects to be strong to ease some of the pregnancy symptoms and the whole labor process. Not to mention that exercise can benefit your baby’s growth and development. I know what you’re thinking at this point. It’s easier said than done. I’ve been there; I know it’s not easy. I had two other kids (ages 6 and 4 at the time) running around while I was pregnant with my third. On top of that, I was going to college full-time and holding a part-time job. Trust me; I know that it can be hard to fit exercise into your schedule. But I am also living proof that it is possible. So let me explain what I did to make it happen.

For starters, I had to let go of the idea that I could fit in a full, uninterrupted exercise session. I also had to accept that as the pregnancy progressed, I couldn’t push my workouts as hard as I would have normally done. For those of you who know me, I love to challenge myself and taking it back a notch is not an easy thing for me to do! So instead, I used every opportunity to exercise and I found a different focus. For example, I did standing calf raises while making food in the kitchen, and I made a point to go for walks almost every night after dinner which then became a family activity. I just had to reevaluate my day and make choices. I could feel sorry for myself and dwell on all the things I didn’t like about pregnancy, or I could get up and move to let the endorphins put me in a better mood. Just ask my husband, he’ll tell you that I’m a much more relaxed person when I exercise, pregnancy included. So that slowly became my focus. It wasn’t about the weight anymore. I just wanted to feel better. I needed exercise to get my mental focus back and to ease the discomforts of pregnancy. So I encourage you to find your reason to get moving!

The same principle applies after the baby arrives. In my case, I have an illusion of a schedule that I try to stick with but honestly, the baby is in charge. So I do what I can whenever I can. Nutrition is still my number one priority and exercise gets squeezed in whenever possible. Even if it’s just 5 minutes here and there, it all adds up.  I try to do some machine strength training exercises a couple times a week. Usually it’s only one set but I take full advantage by using heavy weights. Sometimes the baby is my exercise. He is now 6 months old and thinks it’s the funniest thing in the world to hold him up over my head. Well, there’s my shoulder workout. Exercise can and should be fun! Just use your imagination.

How well did this approach work for me? You be the judge: With my third pregnancy, I stayed within the recommended range for weight gain. Within two weeks of giving birth, I was back in my old jeans with only 5 pounds left to lose. Now, 6 months post-partum, I weigh 8 pounds less than my pre-pregnancy weight (partly due to exclusive breastfeeding), I had to buy smaller jeans, and I feel better than ever before. Aside from the physical changes, my confidence has grown and I didn’t have to battle post-partum depression!

At this point, I have to give a big THANK YOU to Michelle, Kaleen, and their staff at Heart 2 Heart Birth Center in Sanford, FL. I believe that their prenatal services and their amazing support during my natural childbirth of my third son had a lot to do with this newfound insight. Thank you for all you do! Without this exceptional birth experience, I would have never known how much strength and courage I truly have. Keep up the good work. I am forever grateful and I support your efforts 100% of changing the views of so many families about the birthing process. Thank you! http://www.h2hbirthcenter.com/index.html

What has your experience been? What lessons have you learned while pregnant? Post your comments below.

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