Prenatal Fitness

Today I read an article about fitness during Pregnancy and I found that is was simple, yet useful information. You can find the whole article right here.

If you are in your first trimester and laughing at the thought of having enough energy to work out. I feel you pain, and you will eventually find more energy in a month or so. Listed below in the article are some great idea's on how to keep weight training. Please remember to use light weights as you want to tone; this isn't the time to be bulking up since it raises the intensity too high for you and the little one. If you have never worked out before the pregnancy I would suggest 30 minutes of walking 3 times a week to start yourself off slowly.

"Strength training is safe and one of the best ways to minimize aches and pains. Weight machines are ideal, especially for gym newbies, because they control your range of motion. "During pregnancy, your joints get looser, and it's easy to move outside of your normal range," says Jeffreys. However, if you're accustomed to doing free-weight exercises, you can continue.

Steer clear of any machine with a pad that presses against your belly, such as the seated row machine or abdominal machines. In addition, forgo any overhead lift since this kind of motion can increase the curve in your lower spine (aka hyperlordosis).

The strength routine below targets the muscles that are key to reducing discomfort during pregnancy. Do one or two sets of 8 to 12 reps for each except the plank. Choose a weight that allows you to perform the repetitions properly and comfortably. And after the first trimester, avoid any exercise done while lying on your back.

Upper/Middle Back

Best Machines: Seated cable row, lat pulldown
Pregnancy Benefit: As your breasts get bigger, your shoulders round forward. Strengthening the muscles between your shoulder blades helps counteract the slump.

Chest

Best Machine: Seated chest-press
Pregnancy Benefit: It's important to create muscle balance in your upper body by working your pecs.

Arms/Shoulders

Best Machines: Biceps and triceps
Pregnancy Benefit: Strong arms. Soon you'll be schlepping a baby, a diaper bag--and the groceries.

Lower body

Best Machines: Leg extension and seated leg-curl
Pregnancy Benefit: Your quadriceps and hamstrings bear the weight of your pregnancy as your belly grows.

Core

Best Exercise: Plank
Pregnancy Benefit: Keeping your abs strong will help prevent pregnancy-induced back pain.
How to: Lower onto all fours so your wrists are directly under your shoulders. Lift your knees off the floor (don't arch your back) so your body forms a straight line. Hold for one to two breaths, working up to five breaths."

Time

I am sure we have all heard or said, "I just don't have enough time" or "I'm just too busy".

We all say this a lot about working out or being more active. Life is busy and sometimes it is so hard to muster the thought of adding one more thing into our routine especially when we know it is going to be hard. But I want you to all ask yourself a couple of questions:

What time do you wake up and go to bed?

How do you typically spend your lunch break?

What  do you typically do from the time you leave work until you go to bed?

What do you usually do on the weekends?

How much television, or recreational computer time do you have each week?

How many hours week do you see exercise fitting into your schedule?

We all have that time of day when we stop being productive or need a break. Once in the routine you will find working out is a great relief from the world of stresses. 

You can also make family time count even more, next time your scheduling time to spent with your kids make it count for a work out too. Play soccer, jump on the tramp, go swimming, go rock climbing, go out and be active!!

Baked Mushroom Rice

This recipe came to mind when a client confided in me about how she was bored with her food choices. Although eating plain rice is more calorie friendly lets be honest - food gets boring and if it takes a little bit of yummy rice to keep you from ordering a pizza then lets do it! So here is a yummy recipe to keep things yummy and healthy over at your house. Serve it up with grilled chicken and veggies and you have yourself a perfectly balanced meal :)

Baked Mushroom Rice

Ingredients:

1 Tbsp. grape seed oil

1/2 cup onion, chopped

1 cup sliced mushrooms

3 cups beef broth (low fat, low sodium)

1/2 cup apple juice (all natural, make sure no sugar added)

1 Tbsp. white vinegar

3/4 tsp. kosher salt

1 tsp. freshly ground black pepper

2 cups long grain rice, uncooked

Directions:

Preheat oven to 375 degrees. Spray a 9x13 inch dish with nonstick cooking spray and set aside.  Add Oil, chopped onion and cook, stirring frequently for 2 minutes. Add mushrooms. Continue cooking until onions are translucent and mushrooms are tender. Remove from heat. Combine remaining ingredients in the pan. Transfer mixture into 9x13 dish. Cover tightly with foil. Bake for 45-60 minutes or until liquid is absorbed. Stir before serving.

*This recipe can be found in the "Our Best Bites" recipe book, however I did make some slight modifications to reduce unneeded calories.*