Ready, set, let’s run! Today’s post comes highly requested and even though it’s titled ‘staying fit while pregnant’ it’s not just geared towards mom-to-be’s! I’m sharing answers to some of my most asked fitness questions, how I find my motivation, what my weekly fitness schedule look likes, and some exercises I love!
Cardio & HIIT
So let’s start with the basic- cardio! Before any type of activity I hit the treadmill. Whether it’s to run or walk I like to loosen my legs and get warmed up. Most of the time I run anywhere from 1-5 miles depending on the day, followed by strength training or a bootcamp class. I have to admit some days are better than others. I’ll have mornings (since I always workout out in the AM) where I can barely finish a mile and others where I feel like I can run forever! A lot of that has to do with my muscles, how I trained them the day before, what I had to eat, did I get enough sleep?, and things like that. So often girls tell me they have such a hard time finding a good place to start and stop a workout. I say anything is better than nothing! Just set your goal before you ever walk in the gym and don’t leave until you’ve finished it! Some days you may push to run .5 miles, walk a mile, do the stair stepper for 10 minutes, or finish a class on youtube. Whatever it is do it the best you can and know you gave it all your effort.
Do you take any supplements before you work out?
Before I was pregnant I used to take BCAA’s, protein, and vitamins Now I drink coffee about 2x a week (only a cup) and take a shot of the Young Living Ningxia Red. I just listen to my body and when I feel like I need a pick me up/ additional caffeine I resort to one of these!
How many days a week should I do cardio?
everyone is so different so listen to your body. If you’re just starting out I say aim to do 15 min- 30 min a day! That can be walking, the elliptical, stair stepper, treadmill, rower.. Anything that gets your heart rate up and blood pumping. Over time you’ll notice results and slowly start to add on to wherever you started from. – Personally for me, I like to do cardio 5 days a week, like I mentioned before! I enjoy running and cycling so I actually look forward to stepping on the tread or bike each morning! It’s the one time a day I take to myself and clear my mind! Plus it doesn’t hurt to watch some netflix or hulu while you’re exercising!
Do you love your Peloton? Would you recommend it?
Absolutely!!! It’s the greatest thing ever in my opinion! You can work up a sweat without ever having to leave your home. If I didn’t already have a treadmill I probably would’ve already invested in the Peloton tread by now!
What are some HIIT routines I can try on my own?
High Intensity Interval Training is such a good way to get your heart in shape and burn some calories! I always say sprints, followed by the stair stepper (at a quick pace), and some rowing! This helps target all your muscle groups and gets your blood flowing throughout your body. If you’re new to HIIT try doing 15 second sprints, 15 sec. rest for 8-10 minutes!
What advice do you have for new runners?
Start small and think big! Remember that most athletes and marathon runners didn’t just wake up one day and start jogging 15+ miles. They grew on their basics, trained their bodies, conditioned their heart, and worked for their results. Set a very definitive goal. Today I’m going to run .5 a mile without stopping, then the next week try .75, and 1 mile the next week! Maybe it’s your first month of starting out.. just gauge what your body can handle and build on that.
Don’t be afraid of the weights!! You may not know this but 10 pounds of muscle can burn 50 calories a day at rest & 10 pounds of fat only burns 20. That’s why I always stress that muscle strength and toning is so good for your overall health! The more muscle you have, the higher your resting metabolic rate is. Strength training protects your bone health/muscle mass, can aid with keeping weight off, helps you develop better body mechanics, and makes you stronger! The benefits are so rewarding even though you might not see results immediately! So whatever workout routine you have going, make sure to add a little bit of weights in there. It can be free weights or machines as long as you are doing the movements correctly.
Since getting pregnant I’ve switched up my weight training. I now focus on leg strength and arm strength. I’ve stopped doing anything that engages my core because I don’t want to put risk on the baby, my abdominal muscles, or back. A lot of the pictures I shared in this post demonstrate the weight training I do! For all my pregnant mamas out there please make sure to listen to your body. Hormones cause our muscles to loosen and it’s so easy to strain or hurt yourself. If you’re searching for an exact routine I suggest getting on Pinterest! There’s so many good workouts for pregnancy.
When it comes to lifting weights or doing the machines you may ask how often you should do it? While everyone is different, I recommend doing a little something 4-5 days a week! Start with low weight, 12-15 reps. The more reps, the more calories you’ll burn and start toning those muscles. If you’re looking to build muscle mass and serious strength go with high weight, 6-8 reps.
When it comes to working out, remember that you may not always be motivated.. so learn to be disciplined! Great things never come from staying inside your comfort zones. Work for it and don’t let your limit be your mind!