Fit By Sara: Jumpstart Your Pregnancy Lookin’ Good and Feeling Great!

The first trimester of pregnancy brings body changes and with that your mood and energy levels can change too. It’s common to experience a wide range of emotions and body aches not just in your first trimester, but throughout your pregnancy.

If you exercise and eat nutritious foods during your first trimester and throughout your pregnancy, you can alleviate many of the aches, pains, fatigue and emotional ups and downs you might experience in your 2nd and 3rd trimesters. Plus, you can rebound quicker and lose pregnancy weight faster if you apply a few of these simple tips during your first trimester:

Listen to your body
You may be reluctant to exercise because you don’t want to do anything that will harm your baby. The good news is that if you exercised before you became pregnant, you can continue to exercise and if you didn’t you can start now! First and foremost listen to your body. Because your body is working overtime to create a baby, it’s common to feel more tired in the first trimester. Make sure you are getting the rest your body needs…yes; you now have permission to take a nap! Once you get the thumbs up from you doctor you may continue or begin your exercise program.

Exercise decreases pregnancy-related muscle pain
It’s important to exercise when you are pregnant because it will help decrease muscle pain related to pregnancy, maintain and even improve muscle tone and strength (believe me—you’ll need it for your 3rd trimester!), and you’ll quickly regain your pre-pregnancy shape. If you are new to exercise, start off slow. Try walking or beginning prenatal yoga. Stay hydrated while you exercise by drinking plenty of water. Exercise at a comfortable intensity, where you never feel out of breath.

Slowly increase your intensity as you feel stronger.
If you have exercised prior to your pregnancy, you should be able to continue at nearly the same intensity. Your body will tell you if something doesn’t feel right. For example, in my first trimester I was able to do everything I did prior to becoming pregnant, but when I reached my second trimester jogging was uncomfortable so I stopped and took up power walking instead. One of my pregnant clients, Leslie did kickboxing workouts till the day her water broke! So every pregnant woman is different. The obvious exercises to avoid are exercises where you could potentially fall and harm your baby, such as rollerblading, horse back-riding, and skiing. Be consistent with exercise by scheduling it in your calendar or planner for a minimum of three times per week. For example mark your calendar, Monday 9a.m. Yoga, Wed. 9a.m. meet with Jane for power walk, Fri. 9a.m. Gym cardio and light weights. Remember, consistent exercise equals quicker bounce back!

Good food = good mood
Exercise and nutrition go hand in hand. Now more than ever it’s important to eat nutritious foods. Nutritious foods will help keep your mood and energy level elevated and nourishes your baby’s development. In your first trimester it’s common to feel nausea, but this is easy to control. I have discovered that eating little meals versus three big meals can decrease your nausea. For example, one of my favorite snacks was half a bagel with peanut butter and a glass of orange juice. On the reverse, it’s really important that you don’t skip meals, because by skipping meals your blood sugar will lower as will your mood, and it will increase the chance of having nausea. So to avoid feeling bad, always pack snacks such as baggies of nuts, cereal, or whole wheat crackers and cheese. You may have cravings for sweets or salty foods. Cravings are a way of our body telling us that we are lacking in nutrients. Listen to your cravings, but choose wisely. For example, if you are craving something sweet and non-nutritious, have a nutritious food choice such banana. Bananas are a great choice because they are high in potassium which can help prevent muscle cramping. Plus bananas are filling so they will keep you satisfied longer. If after having a fruit you still crave something non-nutritious you will be less likely to eat as much of the non-nutritious choice (i.e., having a piece of chocolate vs. the whole candy bar).

Remember, when you exercise and eat healthy now you will benefit your growing baby and get your body back quicker! Many of my clients have echoed the thought of the benefit of being fit from the beginning. Kristen stated, “I can not say enough about how it has improved and helped the physical strain on my body as well as my mental outlook about being pregnant.” Victoria also recognized the benefit of staying consistent with exercise. She says she is, “fit and trim during my third pregnancy. I’m five months pregnant and have only gained 6 pounds. I look and feel fabulous!!!” So join the club and jumpstart your pregnancy fit!

Copyright 2007 Fit by Sara, Inc.