Baby Bump and Exercise :)

Hello Friend!

So excited to chat a bit about health in this season of life :)

We always need accountability and community to live healthy live. Tell me I am not alone... how much more do we need it when we have hormones and life changes each day? I am here for you Mamas!

Working out during pregnancy has many benefits. It helps with faster delivery, quicker recovery postpartum, and less complications at birth. Working out has also been shown to help reduce back pain and constipation. Plus babies born to exercising moms typically have a high percentage of muscle than fat. We can help start life healthy for them. Remember to be cleared by your doctor. If you are cleared working out can be good for you and baby. Even getting in a walk each day is a gift for you in this season. Some rules to remember - stay hydrated, wear lose fitting clothes so as not to over heat, use the talking test to check your heart rate - you should be able to say a complete sentence, warm up and cool down, have fun and know you are doing something good for you and baby. By trimester -

First trimester - movement and deep breathing can help with nausea. You can continue exercising or take it a bit easier this semester as your body gets ready for baby.

Second trimester - building up leg muscles for labor, abs, biceps for holding baby, and upper back to help with posture during pregnancy and holding baby - think: lunges, squats, biceps holds, planks, and bent over rows.

Third trimester: think getting ready- more holds - 10 second holds are good to prepare the muscles for labor and continue strengthening them, holding squats, lunges, planks, bicep curls,front rows all for 10 seconds each will increase your heart rate and build muscle.

ALWAYS remember to listen to your body - it knows how much you can do and how much is too much. Don't try to be super women.

Then of course there is eating. Many women gain more weight than recommended because they consistently give into cravings or are misinformed about how much food to add. There is nothing wrong with an occasional craving (mine for sure is ice cream) I am not legalistic so I try to eat my cravings in moderation and with wisdom. It is recommended to add about 300 extra calories, not eating for two more adding a snack. think apple and almond butter; orange and almonds - something along those lines :)

Health foods include:

AvocadoL healthy omega 3's - help baby's brain development

Chica seeds: fiber and omega 3 fats - help ward off pregnancy depression

Prunes- fiber - can help ward off preeclampsia

Spinach: folic acid, iron and B vitamin that helps protect against neutral tube defects.

Let’s care well for our babies during this special season of pregnancy by caring well for our bodies and souls. I would love to chat and hear how this season is going for you, or journey with you if you need accountability or encouragement.

Blessings,

Chelsea

chelsea.f.montminy@gmail.com