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How To Get Pregnancy Fit

Are you wondering what you should eat to help you have a healthy pregnancy? “In the very beginning I had a lot of food questions.â€� Or what kind of exercise you should do? “I do a lot of walking. I have a prenatal yoga tutorial, but I haven’t opened it yet.â€� And what about weight gain? “I’m not sure about how much is the proper weight gain.â€� This tutorial will help to answer those questions. “ Hi Adriana, good to see you guys.â€�

Adriana ZunigaHall is due to deliver her second baby this week. She was already carrying extra weight when she got pregnant, and like many women, she’s gained more than the recommendedamount. “Twentyseven pound weight gain so far this pregnancy.â€� So how much weight should you gain during your pregnancy? It depends on where you start. First, you need to know your body mass index or BMI. You can get this number yourselfby entering your height and weight into a BMI calculator on the internet, or you can ask your provider for help. “Is it ok if we look at your weight gain graph then?â€� “Starting with the very first prenatal visit you should talk to your provider about what your recommended weight gain is during your pregnancy.â€�

The guidelines suggest that if you are obese wiht a BMI of 30or above you should gain beween 11 and 20 pounds during your pregnancy. If you’re overweight, with a BMIbetween 25 and 30, you should gain between 15 and 25 pounds. If you are normal weight, with aBMI of 18.5 to 25, you should gain between 25 and 35 pounds. And if you’re underweight, with a BMI below 18.5, the guidelinessuggest you gain between 28 and 40 pounds. It’s important to stay within these guidelines because gainingtoo much weight during pregnancycan lead to complications for ouand your baby. “For the mother the risks of gaining too much weight during pregnancy include having a largebaby which may make her delivery moredifficult or increase her risk of needing a Csection. It can also make it more difficult for her to take weight off and get back to her prepregnancy weight. For her baby gaining too much weight may increase her baby’s risk of becoming an overweight or obese child.â€�

To help you track your progress, as your provider to review your weight gain during each prenatal visit. “I like it when she goes over it, cuz she can explain it a little better versus me just looking at the chart.â€� “Last time I was pregnant I think I gained almost 50 pounds. I’m in her tummy. When he was in there. So, this time I was trying to be more careful.â€� And you don’t need to eat for two. In fact, you don’t need any extra calories during the first trimester, And during the second and third trimesters, you only need two to three hundred more calories per day. “It can be this little amount like a banana with two tablespoons of peanut butter, or a little carton of yogurt with some granola and fruit

or maybe a half cup of hummus with some veggie sticks and olives.â€� “Protein, fiber and fats are all going to be more filling foods. It’s a good idea if you can include some of those foods in every meal and every snack too. So the protein rich foods are nuts, seeds, beans, eggs and dairy rich products like cheese, cottage cheese, yogurt and then fish, meat, sea foods. The fiber rich foods are all your plant foods so those are going to beans, nuts, seeds, fruits and vegetables and whole grains too. And then fats, we are going to find those in oils, avocados, butter, mayonnaise, and then some of those other foods like nuts, seeds and even dark chocolate.â€�

The best way to get all the nutrients you need is to fill half your plate with vegetables and fruit. Include plenty of leafy greens and a variety of colors. Fill a quarter of yor plate with a protein rich food like salmon, and another quarter with a starch like corn on the cob. Another option for a healthy meal might be chicken, with brown rice, and broccoli. For a vegetarian option try a stir fry, with tofu, lots of veggies, and rice or noodles. If you’re eating out, choose a restaurant where you can order lots of vegetables, a protein, and whole grains, and watch portion size. Many restaurants serve enough food for two meals. “I’m not calorie counting, I’m just trying to make sure to eat every few hours.â€�

Pregnancy Workouts Best 10 Minute Workout Parents

gt;gt;Hi everyone, I’m Andrea Orbeck, fitnessexpert and pregnancy fitness specialist. I have with me today Carrie. She is in her secondtrimester. Together, we’re gonna show you some of the exercises you can do in your first,second, and third trimester. We’re gonna do a 10 minute circuit. All you’re gonna needis some water, 3 to 5 pound hand weights, and a good attitude. So, we have 10 minuteson the clock. Here we go. You’re gonna start out with a little bit a big motor movementswith your legs. Carrie is gonna show a nice wide plie. Shoulders down and back. Palmsup at your shoulders and we’re gonna do squats for 15 repetitions where you go. Very good.So, you know, it’s a couple great things.

Good posture, nice open knees, and you’rewanting to squat into your glutes through your heels and through the quads. Very good.This exercise is really gonna come in handy as you start to get heavier in your latertrimesters; you’ll need the strength in your legs. Very good. Counting down five, fourmore, last three, awesome posture. Two more from here and one. Very good. So now, we’regonna move in to the cardio component. A little bit closer, wide base of support. 30 secondson the clock. Nice quick movements. Where you go? Very good. So this movement will notonly continue to stimulate your legs and your quads, you’ll also get a little bit more heartrate. It’s very important to do your cardio

simply because your system is working already.You wanna be able to complement it. Very good. So you’ll notice her weight’s on her heels.Shoulders down and back. Can you start feeling your heart rate? gt;gt;Oh yeah. gt;gt;Very good. Nicejob. You wanna make sure you’re breathing nice and deep. Five more. 4 more seconds.Three, two, and one. So now, we’re gonna move into dead lifts. You wanna use 5 to 8 poundhand weights. Nice and slow. 15 repetitions through this movement. Hinging at the hips.Stand up nice and tall. So your breathing pattern is to bend over. Inhale and then exhaleas you come up. Very good. You’ll notice that Carrie’s posture is nice and tall at the top.Shoulders down and back. Knees are slightly

bent. Now, of course, if you get winded oryou need a break, you go ahead and take it. Very good. Dead lift are extremely importantbecause as your center of gravity starts to change, you wanna be able to be able to practicebending over and standing up. It’s a very important skill to have. This our last five,Carrie. Very good with breath and posture. Four from here. We have bent over rows comingup. Last two. Last one. Standing, catch your breath. So the next one, we’re gonna continueto complement that posture kinetic chain, which is your posture. You’re gonna bend onover nice and deep in the knees and then pull through. Very good. So, we’re 15 repetitionsagain. Now, of course, as you start to get

very heavy in the boobs, there’s gonna bea tendency to slouch. So, you wanna be able to make sure all these muscles are strongto oppose that slouch. Very good posture. Can you feel the back doing the work? Good.Her setup is good. She has five more from here. Last three. Last two. Good girl. Lastone. So, we’re gonna move back into that cardio component and a little bit of abs. Singlearm, pull, elbows to knees, 15 seconds where you go on the clock and begin. Excellent.So, this is a great way to do standing core training to get all those rectus abdominismuscles and the deeper they’re called transverse. They help the core conditioning and your lowerback. Four more. Last three seconds. Two and

one. Switching sides. Very good. Good. So,doing single leg exercises can be beneficial because we compromise our stability. If youfeel that you need a chair close by, go ahead and use it. Awesome posture. Good speed. Good.All right. So, here you go. I’m gonna have you do nice and tall biceps curl, shouldersdown and back. Very good. So just because you’re growing and all of your changes inyour 40 weeks doesn’t mean that you have to compromise your arms. It’s really importantto keep your core conditioning out. We’re gonna do five more from here. Four more. Verygood. Last three ’til triceps. Two and one. Catch your breath. We’re gonna do bent overtriceps at the back of the arms, pull into

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