Fitness
THREE KEY TIPS FOR
PREGNANCY FITNESS
1
Avoid any exercises that
cause you to move very
quickly, have you lying
on your back, or demand that
you press over your head.
2
Spend 30 min every day
working within the range
of 5-7 exertion on a
scale of 1-10. Have variety within
your workouts to include cardio,
strength training and flexibility.
3
Key exercises to focus
on: Squats (some women
actually deliver in squat
position!), Rows and Plank variations to engage your core safely.
For great cardio options, try incline
treadmill walking and swimming – a great option because
the buoyancy of the water takes
the strain off the joints and ligaments while providing resistance.
TRAINING
THREE KEY TIPS FOR
POST-NATAL FITNESS
Having a great plan in place and following through will ensure you head
into your labour and delivery in the
strongest state both physically and
mentally, and you’ll be surprised at
how quickly your body will bounce
back to its pre-pregnancy state.
After you deliver, you’ll want to get
walking (ideally outdoors) as soon as
you feel comfortable to do so. You’ll
also want to work on strengthening the
pelvic floor right away by doing kegels.
Most women are feeling anxious to get
sweating again at about the four-week
mark, generally a safe time to resume
exercise after you’ve delivered.
If you’ve had a C-Section delivery,
you’ll be advised by your doctor to wait
until the six-week point before resuming exercising. Once you’ve received
the thumbs-up from your doctor, here
are some key things to remember:
1
It may feel as if you couldn’t
possibly find time in your
day to exercise, now that
you’re doling out love all day to a
special new someone – but you
need to find a consistent time each
day to move your body. Whether
it’s a 30 minute workout in the
basement before your baby gets
up, or a stroller boot camp in the
park with other moms, be sure to
set the habit in place early on.
2
If you’re breastfeeding, be extra vigilant
about your water intake
- drinking about two liters per day
especially when you exercise.
3
It is most important that
you take care of yourself
so you can take the best
care of those who are depending on
you. You’ll be amazed at what the
power of a 30 minute sweat session
and a delicious healthy smoothie
will do to transform your day!
ANGELA PETERS
ANGELA PETERS IS THE FOUNDER OF HOL-FIT, A CERTIFIED PERSONAL
TRAINER, HOLISTIC NUTRITIONIST AND PROUD MAMA OF TWO YOUNG
GIRLS. SHE ENJOYED DAILY EXERCISE THROUGH BOTH PREGNANCIES
AND IS PASSIONATE ABOUT INSPIRING WOMEN TO LIVE VIBRANT,
GREEN AND HEALTHY LIVES. CONNECT WITH HER AT HOL-FIT.COM
fall 2013 | wo magazine | 17