Seven Steps to a Fit ’n Firm Pregnancy
Boost your energy, fight the fat, and get your pre-baby body back!
If I could wave my magic Fairy Godmother wand and grant you three wishes for your pregnancy, what would they be?
- To stay fit and firm during your pregnancy and banish wobbly fat and cellulite forever?
- To nurture a healthy and happy baby?
- To have an easy labor?
- To have an even better figure after pregnancy than before you started?
OK, well that’s four, but hey, who’s counting?! Well, no sooner said than done, your wish is my command! Here’s what you need to know to make the most of your pregnancy fitness program and guarantee your pregnancy health and happiness:
1. Nutrition, nutrition, nutrition.
Good pregnancy nutrition really is the foundation of a successful pregnancy health and fitness program. There is still the common belief that if you exercise properly you can eat pretty much what you like, but this is so wrong! Exercise only counts for 20 percent, your pregnancy diet is 80 eighty. You really are what you eat and now, your baby is too!
To keep the pregnancy pounds and cellulite at bay you should be eating from clean, wholesome, nutrient dense foods 90 percent of the time. This means avoiding processed foods like the plague and giving a wide berth to sugar, wheat, and processed dairy. Base your pregnancy diet around fresh fruit and vegetables, fresh organic animal proteins (like corn fed chicken, grass fed beef and organic eggs) and whole non-wheat grains (like oats, rye, millet, quinoa and buckwheat).
2. We are 70 percent water.
Water is essential for a healthy thriving baby and pregnant women are terrible at drinking enough of it, (probably something to do with having to pee every two seconds!). The volume of your amniotic fluid is completely dependent on how much water you drink. If you don’t drink enough (even if you are only 500 mililiters short) your amniotic fluid will decrease. Amniotic fluid protects your baby from shock, nourishes him through the nutrients held in it, and develops your baby’s lungs—he must inhale and exhale the fluid for the tissues to form properly.
Use this formula to work out what you should be drinking: Body Mass (lbs) / 50 = X litres water per day
3. Pregnancy Specific Exercise: Resistance Training
Resistance training during pregnancy is a must! Your pregnant body is going to change dramatically over the next nine months or so and to make sure you don’t suffer with nasty aches and pains like pregnancy back pain you need be strong enough to deal with the extra load your baby will put on you.
Strength training also prepares your body for the intense physicality of labor. The stronger and fitter you are the easier your labor will be!
Lastly, resistance training builds lean muscle and lean muscle is your metabolism. If you want to stay in shape and avoid piling on pregnancy pounds and losing your body to a mass of wobbly fat and saggy cellulite then strength training is the ONLY way to do it! fifteen minutes of short burst resistance training three times per week is plenty to keep you fit and firm and ready to get beck into your skinny jeans just days after your baby is born!
4. Pregnancy Specific Exercise: Interval Training
The most effective way to do your cardio during pregnancy is to interval train. Long, boring cardio sessions that take thirty minutes or more are a waste of time and will leave you feeling overtired without any results!
Interval training is short, sweet and to the point and will rev up your metabolism long after your fifteen minutes is up. So to keep your metabolism working for the next twenty-four hours focus on sixty seconds of moderately-high intensity work followed by sixty seconds of very light activity and repeat for six complete rounds.
Don’t forget to warm up and cool down!
5. Get some sleep!
Your body is going through some pretty intense activity right now as you create another human being inside of you, so make sure you are kind to yourself and you get enough rest. Your body undergoes physical repair and regeneration whilst you sleep and balances your hormones, so if you want to stay calm, happy and full of energy then take a nap in the middle of your day and get to bed by 10:30 p.m. at the latest every night.
6. Bond with your baby
Even if you are still in the very early stages of pregnancy your baby is part of you and no matter how small she is, she will know when you are thinking of her. Spend at least ten minutes before bed every night connecting with your baby and telling her about your day, the people you met, the places you visited and the things you saw.
Spend ten minutes a day doing your abdominal breathing. This will de-stress and relax your mind, increase your circulation and oxygen flow to your baby, stimulate the release of endorphins (feel-good hormones) and train your deep core abdominal muscles for an easy labor and a flat post-natal belly!
So how many of your wishes are coming true now?
If you got all seven then great—you are probably looking and feeling great and loving every minute of your pregnancy! You got all your wishes!
If you got five then you’re doing pretty good, but with just a couple of little tweaks and you could be feeling vibrant, glowing and gorgeous all the time!
You got just two of your wishes
If you got three or less, then it’s definitely time to do something about it! All the exhaustion, nausea, pregnancy acne and pregnancy aches and pains must be getting you down by now, so why not take action today? In just 7seven simple steps you could have all your pregnancy dreams come true!