{"id":21629,"date":"2020-04-24T11:53:58","date_gmt":"2020-04-24T15:53:58","guid":{"rendered":"https:\/\/burnbootcamp.com\/?p=21629"},"modified":"2020-05-26T11:32:50","modified_gmt":"2020-05-26T15:32:50","slug":"pregnant-and-fit-listen-to-your-body","status":"publish","type":"post","link":"https:\/\/burnbootcamp.com\/pregnant-and-fit-listen-to-your-body\/","title":{"rendered":"Pregnant &#038; Fit: Listen to Your Body"},"content":{"rendered":"\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1000\" height=\"1250\" data-attachment-id=\"21632\" data-permalink=\"https:\/\/burnbootcamp.com\/pregnant-and-fit-listen-to-your-body\/fit-pregnancy-morgan-kline\/\" data-orig-file=\"https:\/\/b1719269.smushcdn.com\/1719269\/wp-content\/uploads\/2020\/04\/fit-pregnancy-morgan-kline.jpg?lossy=1&strip=1&webp=1\" data-orig-size=\"1000,1250\" data-comments-opened=\"0\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"fit-pregnancy-morgan-kline\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"https:\/\/b1719269.smushcdn.com\/1719269\/wp-content\/uploads\/2020\/04\/fit-pregnancy-morgan-kline-240x300.jpg?lossy=1&strip=1&webp=1\" data-large-file=\"https:\/\/b1719269.smushcdn.com\/1719269\/wp-content\/uploads\/2020\/04\/fit-pregnancy-morgan-kline-819x1024.jpg?lossy=1&strip=1&webp=1\" src=\"https:\/\/i2.wp.com\/burnbootcamp.com\/wp-content\/uploads\/2020\/04\/fit-pregnancy-morgan-kline.jpg?fit=819%2C1024&amp;ssl=1\" alt=\"\" class=\"wp-image-21632\" srcset=\"https:\/\/b1719269.smushcdn.com\/1719269\/wp-content\/uploads\/2020\/04\/fit-pregnancy-morgan-kline.jpg?lossy=1&strip=1&webp=1 1000w, https:\/\/b1719269.smushcdn.com\/1719269\/wp-content\/uploads\/2020\/04\/fit-pregnancy-morgan-kline-240x300.jpg?lossy=1&strip=1&webp=1 240w, https:\/\/b1719269.smushcdn.com\/1719269\/wp-content\/uploads\/2020\/04\/fit-pregnancy-morgan-kline-819x1024.jpg?lossy=1&strip=1&webp=1 819w, https:\/\/b1719269.smushcdn.com\/1719269\/wp-content\/uploads\/2020\/04\/fit-pregnancy-morgan-kline-768x960.jpg?lossy=1&strip=1&webp=1 768w, https:\/\/b1719269.smushcdn.com\/1719269\/wp-content\/uploads\/2020\/04\/fit-pregnancy-morgan-kline-750x938.jpg?lossy=1&strip=1&webp=1 750w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/figure>\n\n\n\n<p>Here&#8217;s the lowdown on being pregnant and fit &#8212; from getting started to staying motivated.<\/p>\n\n\n\n<p>First things first, always consult with your medical doctor when deciding if it\u2019s okay to workout during your pregnancy. Every pregnancy is different, every mom is different, and there may be reasons why your doctor will not allow you to exercise. Generally speaking, if you are not a high-risk pregnancy or have a concerning medical issue most MDs will clear you to workout, but check with them first!<\/p>\n\n\n\n<p>Exercise is not only safe during most pregnancies, it can actually help stabilize common discomforts and often make the labor process shorter. Working out can also boost your energy, improve your mood, help you sleep, and prepare you for childbirth by strengthening the necessary muscle groups used in labor. Research suggests that exercise can also lower your risk for gestational diabetes and preeclampsia.<\/p>\n\n\n\n<p>The American College of Obstetricians and Gynecologists recommends that pregnant women without complications workout 30 minutes per day at moderate intensity 3-5 days per week. The ideal workout will get your blood pumping, keep you limber, and control weight gain without putting you and your baby\u2019s body in harm&#8217;s way.<br><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Listen to your Body<\/h3>\n\n\n\n<p>It\u2019s just as important to your health to listen to your internal compass as it is to exercise. Chances are if it doesn\u2019t feel right, it probably isn\u2019t.&nbsp;Being pregnant and fit does not mean you should sacrifice safety.<br><br>Here are some facts that will be your reinforcements while working out with a bump:<br><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Avoid working out to the point of exhaustion. A good test for this: you should always be able to carry a conversation while training.<\/li><li>Don\u2019t continue to work out if you feel faint, dizzy, lightheaded, nauseous, or notice spotting. Immediately stop your exercise.<\/li><li>Movements to avoid: jumping, twisting, sprinting, or lying flat on your stomach or back after 20 weeks. No excess pressure on your spine and do not compress the abdomen after this point in time.<\/li><li>Exercise in a temperature-controlled environment! Avoid an outdoor workout if you know you\u2019ll overheat.<\/li><li>Don\u2019t perform heavy compound movements (especially in the third trimester) because your body is malleable. Your ligaments, joints, and muscles are at risk.<\/li><li>Avoid all-new movements. Now is not the time to take up skiing or snowboarding. Your center of gravity is off.<\/li><li>Don\u2019t invert your body (go upside down) for any reason.<\/li><li>Cross contact sports off the list for the foreseeable future.<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Warning signs to watch for*:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Vaginal bleeding<\/li><li>Dizziness<\/li><li>Headache<\/li><li>Increased shortness of breath before you start exercising<\/li><li>Chest pain<\/li><li>Painful uterine contractions that continue after rest<\/li><li>Fluid leaking or gushing from your vagina<\/li><li>Calf pain or swelling<\/li><li>Muscle weakness affecting balance<\/li><\/ul>\n\n\n\n<p>*If you experience any of the above symptoms, contact your healthcare provider.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Baby, let\u2019s move! Here are some tips to keep in mind as you get moving:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Become familiar with Piston Breathing. There is a good tutorial <a href=\"https:\/\/www.youtube.com\/watch?v=8BLhiyIYiIg\">here<\/a>.<\/li><li>Inhale during loading, exhale during burst movement<\/li><li>Stick with low impact exercises and modify all intense movements. Take breaks as needed.<\/li><li>Moderate exercise for 30 minutes per day is recommended.<\/li><li>Stay cool and drink plenty of water. Overheating can be dangerous for the baby so be sure to drink plenty of H20 before, during, and after exercise.<\/li><li>Focus on strength training rather than intense cardio.<\/li><li>Stretch before and after exercise, shortened \u201ctight\u201d muscles will get uncomfortable as your belly starts to grow + this will help alleviate lower back pain.<\/li><li>Wear what makes you most comfortable.<\/li><\/ul>\n\n\n\n<p>Again, always consult with your medical doctor when deciding if it\u2019s okay to workout during your pregnancy. Every pregnancy is different, every mom is different, and there may be reasons why your doctor will not allow you to exercise. Generally speaking, if you are not a high-risk pregnancy or have a concerning medical issue most MDs will clear you to workout, but check with them first!<br><\/p>\n\n\n\n<p><strong>Additional Resources to help on your journey to being pregnant and fit<\/strong><br><strong><a href=\"https:\/\/www.youtube.com\/playlist?list=PLiZT94kBUfUBJq1_MN__WQkvBzh2ckMEB\">At-home zero equipment workouts<\/a><\/strong><br><a href=\"https:\/\/podcasts.apple.com\/us\/podcast\/coffee-kettlebells\/id1370122914?i=1000468087208\"><strong>Coffee &amp; Kettlebells Episode: <\/strong>How I prioritize my Prenatal Health<\/a><br><a href=\"https:\/\/burnbootcamp.com\/re-framing-what-fit-motherhood-looks-like-with-emily-breeze\/\"><strong>Coffee &amp; Kettlebells Episode: <\/strong>Reframing what Fit Motherhood looks like with Emily Breeze<\/a><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><br><\/p>\n\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/m_0jTShQB_o?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-US&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Here&#8217;s the lowdown on being pregnant and fit &#8212; from getting started to staying motivated. First things first, always consult [&hellip;]<\/p>\n","protected":false},"author":31,"featured_media":21634,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[790,1],"tags":[57,7390,39,7392,180,7391,7389],"class_list":["post-21629","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-uncategorized","tag-exercise","tag-fit-and-pregnancy","tag-fitness","tag-low-impact-exercise","tag-pregnancy-2","tag-pregnancy-exercise","tag-safe-pregnancy"],"acf":{"publication_link":"","print_circulationviewership":"","unique_monthly_visitors_":"","before_image":false,"after_image":false,"location_page":""},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v21.9 (Yoast SEO v21.9) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Pregnant &amp; Fit: Listen to Your Body - Burn Boot Camp<\/title>\n<meta name=\"description\" content=\"Exercise is not only safe during most pregnancies, it can actually help stabilize common discomforts and often make the labor process shorter. 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