I mentioned a lack of motivation in this week’s pregnancy video update and you guys totally gave me a shot of motivation in the comments…
One thing I have to mention on having a goal to keep you motivated: you a training for delivering a baby. Every little bit you do now will help with labor and recovery.
-Jenn
You mentioned what motivates you in terms of exercise is training for the next thing… You’re training for the ultimate endurance competition known to man… labor and delivery!!! Does that help to motivate you? The only time I’ve ever been consistent with exercise was while pregnant because I knew labor and delivery was going to be hard work! :)
-Valerie
-As far as the exercise goes, think of it this way–you ARE training for something–Labor and Delivery! The ultimate event to train for.
-Amanda
You guys are totally right! I just needed to look at it in a different way. So just like when I start to train for an event, I’m creating a training schedule for my pregnancy! Nothing too crazy but something just to keep me motivated over the next 4 months, because honestly, I really lost almost all my desire to get out there. It’s all mental for me. It really is.
So here goes.
Sunday
Break. I try to be super active on Sundays in other ways so my goals is simply to make it Sensational!
Monday
Gym Day. There are two classes at the gym that I like. Power Flex and Step. They are back to back. Not sure I’ll do both each week but my goal is to at least one. I’ve scheduled the block of time in my calender and set it to repeat. This helps seal the deal for me.
Tuesday
Rest Day
Wednesday
Run/walk. Or maybe I should call it a jog at this point. ;) My plan is just to get out there. Cover 3 miles, whether I walk, jog or run. It really doesn’t matter. I realize it’s going to be getting colder and colder but I like the time outside. I almost feel I NEED the time outside.
Thursday
Home Routine. See below schedule.
Friday
Rest Day
Saturday
Boot Camp! It’s a pretty strenuous workout but I’m invested in this class. I love the other members. They all know I’m pregnant and I just go at my own individual pace. I look forward to starting my weekend with this workout every Saturday. Plus it’s right next to Trader Joe’s! So I get to grab a few staples while I’m there. :)
The Home Routine
I’ve come up with 3 excercies that I can easily do at home. I’m thinking of doing it like a circuit. 3 sets of 15 each.
Kegel Bridges
A Kegel is the exercise most recommended for pregnant women. It strengthens the pelvic floor muscles easing some discomforts of late pregnancy.
Kegels are done by contracting the pelvic floor muscles (like you are trying to stop the flow of urine.)
A bridge is a completely different exercise that strengthens your core and gluts…
My plan is to combine these two exercises. I used to do a LOT of bridges. It’s an exercise my old trainer loved. They are non-impact and easy for me to do with my growing midsection.
Squats with Biceps and Shoulders
Squats work your glutes, calves and thighs and are helpful during labour as squatting opens the pelvic outlet an extra quarter inch. I’m not sure I’ll be squatting in the hospital but I’d rather be prepared to do so if I have to.
Combined with the basic squat I will be adding some basic arm exercises. Bicep curls and shoulder raises with 5 lbs weights. I like to kill two birds with one stone. :)
Here’s the basic squat…
And a basic bicep curl with Shoulder press
Counter Pushups
I can still do a few pushups but as my mid section grows I’m not sure it’s a good idea. So I’ll be switching to counter pushups.
That’s it! I’m already motivated just writing it all out! I just ate my yummy oatmeal breakfast (this to be exact,) put little guy on the bus and now it’s time to give my home routine a go!
Resources: Parents.com & the YouTube videos I found as demos
9 Responses to My Pregnancy Training Plan
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About Roni
Roni started this blog in '05 to journal her weight loss. 70lbs later, she's committed to living a conscious, healthy life and hopes to inspire others along the way. Read more on the about page.
Absolutely, you are right on! Before I delivered, I read/researched all the benefits of being fit/healthy going into labor. The stats prove it! Check out these pics of this Mom doing yoga at 40 weeks!
http://www.facebook.com/#!/album.php?aid=166167&id=502357874
Hope the link works. She is a “friend” of a “friend” on facebook (lol), but the photos are a testament! Your body will allow you to do what you have always done if you don’t stop doing what you have always done (ok, that was a weird repetitive run on sentence but you get the point!).
Good luck! Just think, you are light years away from where you were at this point in pregnancy #1. : )
OMG am I ever! I was thinking about that the other day. Even with the 20lbs weight gain I’m still less then I weighed before I was pregnant with #1 AND I’m fitter! I can still run 3 miles for Pete’s Sake! Sometimes you need to put it perspective for yourself.
PS Photos didn’t work. :(
Dang, sorry the photos did not work. Did you copy and past the whole link (ha, me asking a blogger if they clicked on the link right!). Her name is Sarah Baughn. If you search her on facebook (her pictures are public), and look for the photo album labeled “40 weeks”, you can see them. Amazing.
Yeah, think if someone would have asked you with pregnancy #1 at 21 weeks to run (or walk!) 3 miles. : )
I totally respect you for wanting to stick to your routine as close as possible. I’m due in 16 days and am still exercising most days –just with less intensity than before/less duration. I think as long as we feel good, there’s no reason not to — especially if you are listening to your body and taking rest days (as you are). I believe it is also why I’ve only gained 23.8 lbs throughout my pregnancy (well, eating right helps, too, but I still think being active is a big plus!). Hoping it helps me lose the baby weight relatively easily after baby is born–we will see; no clue how hard it will be!
You go, Roni! Those ladies were completely right-on, you ARE training for a marathon of sorts–the marathon of life! I’m so glad to see this renewed energy in your plan, seeing it all written out and stuff… you’re going to do awesome. I look forward to reading about your progress throughout the remainder of your pregnancy journey, and topped off with the most awesome birth ever. I know it will be a good one, because your body and mind were born for this, and you’re preparing them both for the journey.
Oh and hey, I don’t know if you mentioned this in your training plan, but also plan to practice “slow, deep breathing.” It was the most powerful thing I ever learned before giving birth, and still helps me even today when I’m stressed or in pain. Lie on your bed on your left side, pillows all around your body so you’re very comfortable, close your eyes, and breathe. Do one big cleansing breath at the beginning, big breath in and push it out quickly, and then start very slow deep breaths. On each exhale, imagine another part of your body relaxing, until you are totally relaxed. Even then, still try to relax more parts of your body, until you are totally limp against all of your pillows.
This will help so much when you’re in labor, because every tense muscle that you can relax during labor will help your body focus the energy where it is most needed. Just remember that arms and legs, for instance, do not help push your baby out. If you can make them totally relaxed in labor, you’re that much closer to meeting your baby face to face.
Wow, I love this and I’m going to follow this plan along with you. This is why I love reading this blog and others like it; I never would have thought of preparing for birth in this way and it is the perfect motivation to keep working out! Thanks for sharing your plan!
Roni, you rock! When I got pregnant, my doctor said the only exercise I could do was walk. I was so bummed that I threw in the towel completely and went off track. I’m hoping that if the time comes around again to get pregnant, I’ll have a better perspective. It’s much harder on this side to lose the 40 pounds!
Love it! I just found out I am pregnant, too!!! You have a good lead on me but I will use your wise words and experience and just follow along :) It’s my first go-round so your blog would be even more helpful than usual!
Roni, you are my inspiration. I am not pregnant now but my husband and I will likely start trying within the next couple of years and I really hope that I maintain an active lifestyle when I am pregnant. I have struggled with my weight for much of life and have really grown to enjoy exercise in the past five years.