If I could wave my magic Fairy Godmother wand and grant you three wishes to your pregnancy, what might they be?
To stay fit and firm during your pregnancy and banish wobbly fat and cellulite forever?
To nurture a wholesome and happy baby?
To offer an easy labour?
To provide an better still figure after pregnancy than prior to deciding to 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 have to know to produce essentially the most of your pregnancy fitness routine and guarantee your pregnancy health insurance and happiness:
1) Nutrition, nutrition, nutrition!
Good pregnancy nutrition really is the muse of an successful Pregnancy Health & Fitness program. There is still the most popular belief that if exercising properly you are able to eat virtually what you like, but this is so wrong! Exercise only counts for 20%, your pregnancy weight loss program is 80%. You really are what you eat now, your child is too!
To keep your pregnancy pounds and cellulite at bay you need to be eating from clean, wholesome, nutrient dense foods 90% almost daily. This means avoiding refined food like the plague and giving a large berth to sugar, wheat and processed dairy. Base your pregnancy diet around berry and vegetables, fresh organic animal proteins (like corn fed chicken, grass fed beef and organic eggs) and whole non-wheat grains (like oats, rye, quinoa and buckwheat).
2) We are 70% water!
Water is important for a normal thriving baby and expecting mothers are terrible at drinking enough of it, (probably something to do with needing to pee every 2 seconds!). The volume of the amniotic fluid is completely dependent upon simply how much water you drink. If you don’t drink enough (even if you’re only 500ml short) your amniotic fluid will decrease. Amniotic fluid protects your baby from shock, nourishes him over the nutrients located in it, and develops your baby’s lungs – he or she must inhale and exhale the fluid for the tissues to form properly.
Use this formula to work out everything you should be drinking: Body Mass (lbs) / 50 = X litres water per day
3) Pregnancy Specific Exercise: Resistance Training
Resistance training in pregnancy is essential! Your pregnant person is gonna change dramatically over the next 9 months possibly even and to create sure you don’t experience nasty aches and pains like pregnancy lower back pain you need be sufficiently strong to handle extra load your child will placed on you.
Strength training also prepares the body for your intense physicality of labour. The stronger and fitter you’re easier your labour will likely be!
Lastly, resistance training builds lean muscle and lean muscle mass will be your metabolism. If you desire to be in shape and prevent piling on pregnancy pounds and losing your system to a mass of wobbly fat and saggy cellulite then resistance training will be the ONLY way to acheive it! 15 minutes of short burst weight training 3 x weekly is enough to keep you fit and firm and ready to get beck in your skinny jeans just days after your baby comes into the world!
4) Pregnancy Specific Exercise: Interval Training
The ultimate way to complete your cardio in pregnancy would be to interval train. Long, boring cardio sessions that take half an hour or maybe more are a total waste of time and definately will leave you feeling overtired without any results!
Interval training is short, sweet also to the purpose and can rev up your metabolism long afterwards your fifteen minutes expires. So to hold your metabolism working for that next twenty four hours concentrate on a minute of moderately-high intensity work as well as a minute of very light activity and repeat for 6 complete rounds.
Don’t forget to heat up and cool down!
5) Get some sleep!
Your body’s experiencing some pretty intense activity right now when you create another individual inside of you, so be sure to are kind to yourself and you also get enough rest. Your body undergoes physical repair and regeneration when you sleep and balances your hormones, so if you desire to stay relaxed, happy and active then rest inside middle of one’s day and obtain to bed by 1030pm in the latest each night.
6) Bond with baby
Even if you’re still in the very first stages of pregnancy your infant is a component individuals with no matter how small she actually is, she is going to know when you’re thinking about her. Spend at least ten mins before going to sleep every night connecting with baby and insisting that about your entire day, people you met, the places you visited as well as the issues you saw.
Spend 10 mins every day performing all of your abdominal breathing. This will destress and relax your brain, raise your circulation and oxygen flow to your child, stimulate the discharge of endorphins (feel-good hormones) and train your deep core ab muscles for an easy labour and a flat post-natal belly!
So how many of the wishes are coming true now?
If you’ve got all 7 then great – you are probably looking and feeling great and loving every minute of your respective pregnancy! You got your entire wishes!
If you got 5 then you are doing great, but only a couple of little tweaks so you could possibly be feeling vibrant, glowing and gorgeous continuously!
You got just 2 of your wishes
If you’ve got 3 or less, then its definitely time to do something about it! All the exhaustion, nausea, pregnancy acne and pregnancy discomfort have to be getting you down right now, so why not act today? In just 7 easy steps you can have all of your pregnancy dreams becoming reality!