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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. 

Pelvic floor & core maintenance
Coming from a personal training background and working with a lot of pre and post natal women, and women in general, I have come to learn a great deal about just how important your pelvic floor and core health is, especially throughout your pregnancy journey. Many women don't know a great deal about their pelvic floors until post pregnancy when they may be experiencing some issues such as urine incontinence or pain when exercising. I would highly recommended seeking advise from a physio in your first or early stages of your second trimester.
Reasons for seeing a physio during pregnancy

• They can test your pelvic floor strength
• Test your core strength
• Give you exercises to complete to decrease your chances of any injuries post birth
• Inform you if you are at a higher risk of tearing or prolapse
• Assist in decreasing any sciatic pain or joint pain
• Make sure you have the smoothest birth possible 
• Advise your health care provider of any issues that you may have or may occur

If you do not see a physio before that's OK however I strongly recommend that you visit one post birth. Your health care provider may be able to check for any pelvic floor weaknesses or diastasis recti (separation of the abdominals)  at your 6 week check up, however unfortunately many of them do not, and in this instance its worth getting checked by a specialised physio in this area. If you return to exercise with a weak pelvic floor, prolapse or ab separation and you don't know about it, you could be doing yourself more harm than good. It may be an out of pocket expense but if it means that when your out with your friends in 10 years time your not constantly looking to where the nearest toilet is encase you cough to hard, then I think its well worth it, don't you? 

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:

• Enjoyment increased 
• Energy improved
• Fitness reduced back and pelvic pain
• Decreased risk of pregnancy complications such as pre-eclampsia and pregnancy-induced hypertension
• Preparation for the physical demands of labour
• Fewer complications in delivery faster recuperation after labour
• Prevention and management of urinary incontinence
• Improved posture
• Improved circulation
• Weight control
• Stress relief
• Reduced risk of anxiety and depression
• Improved sleep and management of insomnia
• Increased ability to cope with the physical demands of motherhood

As well as walking, there are lots of other styles of training that are beneficial and safe to practice during pregnancy such as

• Swimming
• Yoga
• Cycling
• Pilates
• Aqua aerobics
• Muscle strengthening exercises, including pelvic floor exercises
• Pregnancy exercise classes

However if you are unsure or something doesn't quite feel right please check with your obstetrician or midwife. Every pregnancy is different and every person is different. 

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. 

• Squat with a bum kick
• Tricep Dips
• Sumo Squats
• Push ups (regressing as you go further in to your pregnancy to your knees and then to an incline)
• Glute bridges
• Side plank hip drops (each side) 

Before you begin exercising, remember that it is important to talk to your health care provider. If you are already exercising, you will probably be able to continue with your routine and adapt it as your pregnancy progresses. Exercise and pregnancy usually work well together. 
​I wish you all the best on your pregnancy journey.
Sammy 
~X~

CLIENT SPOTLIGHT
Lesley Pointon

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!