There are usually many questions that come to mind when planning how to exercise during pregnancy. Physical exercise is a bodily activity that improves or maintains physical fitness and overall health and wellness. Regular exercise during pregnancy can improve your posture and decrease some common discomforts such as backaches and fatigue. There is evidence that physical activity may prevent gestational diabetes (diabetes that develops during pregnancy), relieve stress, and build more stamina needed for labor and delivery.
Is exercise during pregnancy safe?
Overall and in most cases, exercise is safe during pregnancy. You will usually find it is even recommended. Typically, the first rule of thumb is if you were physically active before you were pregnant, it is likely safe to remain active during pregnancy. More than likely, your healthcare provider will tell you to remain active, as long as it is comfortable and there are no other health conditions suggesting otherwise.
If you are unsure then you should consult with your health care provider before starting any new exercise routine.
Benefits of exercise during pregnancy?
Exercising for 30 minutes on most, or all, days can benefit your health during pregnancy. Exercising for just 20 minutes, 3 or 4 days a week, is still beneficial, as well. The important thing is to be active and get your blood flowing. However in those first 12 weeks some of you may experience nausea and severe tiredness, therefore do not feel guilty about resting and maybe try to fit in a few walks instead until these symptoms pass.
Benefits of regular exercise throughout your pregnancy include:
As well as walking, there are lots of other styles of training that are beneficial and safe to practice during pregnancy such as
Here is an easy to follow at home workout routine that that requires no equipment and you can complete throughout your pregnancy journey.
Complete 20 reps of each exercise and drop by 2 reps each round.
I wish you all the best on your pregnancy journey.
Congratulations Lesley you are this months winner, I hope you enjoy your Bella Box goodies! Lesley started with me back when I was in the park and has continued with me in the move to the studio. She attends 3-4 classes each week and also does 1 PT session with me. Lesley has a busy working week and also lives about a 30 minute drive out of town so it just goes to show how committed she is to her training. Keep reading to find out more about Lesley and how she stays accountable.
Lesley, how long have you been training with Body Confidence Australia?
I have been training with Sammy for a little over 18 months.
What do you enjoy most about Body Confidence Australia?
I really enjoy catching up with so many wonderful people throughout the week.
You attend both group classes and one on one sessions, how do each benefit you?
The group classes are great because I can be a little competitive and love having other people around me to try and match times or reps against, however I really love the PT session each week because it allows me to focus on my technique and Sammy always pushes me further then I believe I can go.
Going back to the start I mentioned how consistent you are in turning up to classes and our sessions, what advise can you give to others on how you stay motivated in always tuning up each week?
For me staying motivated is easy most of the time because I know how good I will feel after.
Whats your favorite class?
My favorite class is probably Monday mornings HIIT class because it gets my weekend off to a good start. (Lesley works Wednesday through to Sunday so Monday and Tuesday is her weekend)
What's your favorite exercise?
I like most exercises wouldn't really say I have a favorite. (I can add in here though Lesley is very good on the Assault Bike, probably not her favorite though...is it anyone's?!)
What's your least favorite exercise?
Definitely mountain climbers!
Do you have a goal that you would like to reach in 2020?
I haven't set a fitness goal for the year yet, however now you mention it maybe I should think of one...
Yes , Lesley lets get a goal set in place for you! Thank you so much for answering these questions Lesley, well done again on winning this month you thoroughly deserve it. Keep working hard and I'll try and limit your mountain climbers!
Vanessa is a 39 year old mum of 2 boys, Charlie 4 and Harry 9 months. She attends 2 one on one sessions with me each week and join in on 1 - 3 classes depending on her day. If she doesn't get a chance to come to a class Vanessa will always do an at home workout or go for a run instead. This lady doesn't sit still, and this is part the reason I choose her for February's Member of the Month!
Her commitment to exercise not only when she comes to the gym but also outside of the gym is admirable to say the least.
Want to know more about Vanessa and her advise on how she manages to be a wife, mum of 2 and exercise every day?!
Well I spoke with Vanessa and here is what she had to say.....
How long have you been training with Body Confidence Australia?
Since it's conception, I had previously trained with Sammy back when she was working with Tori almost 3 years ago now.
What do you enjoy most about Body Confidence Australia?
I love the variety in each session - no training is the same. I get bored easily and the workouts Sammy plans for me always keep me on my toes and interested!
Your youngest Harry is 6 months old and from looking at you, you wouldn’t even know you had had children you look amazing can you tell us a bit about your pregnancy journey?
I trained during my first pregnancy (Charlie, now 4) and knew I wanted to be active again as I tend to put on a fair bit of weight when pregnant (damn those cravings!) I trained up until 35 weeks and Harry was born at 38 weeks, I put on 23kg all up. Once I had my 6 week check up (May 2019) I knew I wanted to get back in to training, so I did! It was a slow start but I set myself a goal to be 60kg by December 1. With Sammy's help I achieved this goal, better yet, I BEAT IT! I have maintained a weight of 58kg since December through to now.
Do you have any tips to other mum's like yourself, or any one in fact on how you stay motivated?
Do it for yourself and for your kids. Make time even if you've barley slept, a workout will help you feel 10 times better! It's easy to say "oh I can't be bothered" but trust me you'll feel better for it once its done.
Over Christmas this year I brought out my first E book, how did you find it? You sure kept me motivated!
I loved the E-book! It was great to have workouts to do from home whilst the gym was closed and the Facebook group definitely kept me accountable!
What is your favorite exercise?
What is your least favorite exercise?
What exercise do you feel you get the most benefit from?
I love HIIT workouts or anything that gets my heart rate up whilst doing strength.
Do you have a goal that you would like to reach for 2020?
I'd like to maintain my weight and lift me bum! Haha! Continue to be healthy, fit and to set a good example for my two boys (who by the way often come to my one on one sessions with me). I may consider doing a figure competition later in the year before I turn the big 4 0!
That is very exciting Vanessa, and wow to look at you no one would guess your nearly 40. Congratulations on winning February Member of the Month and thank you for taking the time to answer my questions. As always it's a pleasure training you, your an inspiration to me and to many many others out there especially mum's and I love having you and the boys come in to the studio.
I'm looking forward to what this year has in store for you!
Before you start this workout, have you read my blog that teaches you how to squat correctly?
Then go and read it first so you get the most out of this workout!
The Squat is a functional movement, meaning most people would perform a squat every single day, from getting up and down at the kitchen table to eat your meals, to getting up and down off your office chair or just getting on and off the toilet! But.. do you squat properly! It is is a lower body exercise which can be done with body weight or with weights if you wanted to make it slightly harder.
Squats like any other exercise you perform has its injury risks, therefore, it is important we perform the correct squat biomechanics. Not only will performing the correct squat biomechanics keep you injury free it will also allow you to perform a GREAT squat, hit the muscles we want and avoid overloading of particular structures susceptible to injury.
Things we need to be aware of when squatting to keep away from common faults…
1) Make sure lumbar extension is not lost when squatting as this can increase the chances of back injury (not rounding at the bottom of the squat also known as butt winking).
2) Make sure your knees DON’T track inside of your feet.
3) Make sure you reach at least parallel in a squat (providing you have the mobility to do so).
4) Make sure full hip extension is performed at the top of the squat. Hip extension is one of the most important movements in a squat, with glute activation being 80-120% of muscle voluntary contraction (MVC) in the concentric phase of the exercise (rising up), compared to 20-30% MVC in the eccentric phase (lowering).
5) Heels need to be kept on the ground at all times.
6) Stability and mobility of the joint is very important when performing a squat. These need to be balanced to allow the joint to move through full available range of motion and for the surrounding muscles to stabilize this movement, to avoid any injury
Are you performing these movements when squatting?
Its not easy to activate your glutes in a squat and your quads tend to take most of the load, however having the correct technique will allow you to get those glutes firing up and you will be getting so much more out of every rep.
Before every squat try to remember these key points
Thank you for reading, happy squatting and lets stay injury free!
A body weight HIIT workout that you can do absolutely ANYWHERE!
Before you start this workout please take a couple of minutes to complete this warm up for 3 rounds
- 20 x High Knees
- 10 x Squats
- 5 x walk out to high plank
Now you should feel warm and ready to attack the workout.
So go on.... Give it a try NOW!
Have you ever started a fitness program and then quit?
Well you're not alone. Many people start fitness programs, but they may stop when they get bored, they don't enjoy it or results come too slowly. Here are some tips to help you stay motivated.
Setting goals will help to keep you accountable. They give you a sense that you're working towards something (instead of spinning your wheels with no progress). Have small goals that you set in place to achieve each week for example, this week I'm going to drink more water and walk to work twice. Then also have long term goals like by the end of the month I would like to do a push up on my toes or deadlift 60kg's. These specific goal's will give you a hint of the specific actions you need to take to achieve them.
Schedule Your Workouts
Schedule workouts as you would any other important activity. For example you wouldn't cancel your hair appointment or a doctors appointment so why should your exercise be any different?
On a Sunday plan your week ahead and write in where you are going to exercise and STICK TO IT don't fall back on excuses.
I know its winter and so much harder to drag yourself out of your nice warm bed in the mornings, however getting up 20 minutes earlier and having a morning routine will help you to set the tone for the day, and will allow you to control your schedule rather than your schedule controlling you. As you start each day fresh, you can focus better on what is in front of you, where to prioritize your time, and, ultimately, increase your productivity.
Join Forces with Friends
You're not in this alone. Invite friends or co-workers to join you when you exercise. Scheduling a gym session with a friend helps hold you accountable for getting your workout in. You will also find that you will push yourself harder, a little bit of healthy competition is always motivating and rewarding! If you can't convince your friends then join a group or book in a personal training session to help keep you accountable.
We all know that you cant out train a bad diet.
Having a good balance diet will help provide energy to fuel your body during exercise, it will reduce your risk of injury and illness and help you to recover afterwards. Use the MY PT HUB app or MY FITNESS PAL to track what your eating to see if your getting the most out of your foods to compliment your exercise. I don't know about you but I always find that when I exercise it makes me choose healthy food options.
It's much harder to drag yourself to class when you're not having fun and you don't enjoy your workout. Fun will motivate you on days when losing weight doesn't sound as appealing anymore or when you don't care about what your body looks like. A fun workout will give you something to be excited about, even in the toughest of times. On days when you're losing steam, something that sounds fun will always pick you back up and give you something to look forward to, working out should never feel like a punishment. You should only be moving in a way that makes your body feel good . . . and that makes your brain feel good, too!
As many of you know, Body Confidence Australia recently moved to a new studio at 15a High Street Shopping Centre. After some freezing classes outside in the park, the new studio has been amazing and we classes have been packed! Two new group class times were also added at 5:00am and 6:30pm meaning that members can have more options. A massive thanks to everyone who was involved! We are looking forward to the grand opening of the studio this weekend!
Here are some pictures from the past few weeks