Let’s face it, we know we’re in store for some major changes the moment we become pregnant. Morning sickness, growing belly, sore breasts, varicose veins…..they can be a little uncomfortable at times.
But what if we told you that you CAN feel fantastic during your pregnancy, and sport that sought after glow?
Well, you absolutely can, if you follow these 7 tips:
1. Make movement your friend
From walking to waltzing, it is not only safe to exercise during your pregnancy, it’s actually recommended!
The best bit? You can start at any time during your pregnancy, even if you’ve never exercised before.
Just keep it low impact and don’t over-exert yourself – you should be able to hold a conversation during your exercise.
2. Focus on nutrients, not calories
If there has ever been a time to stop counting calories-this is it!!
Not only is counting calories detrimental to your mental health, it’s simply not necessary for good health. Instead, focus on eating loads of nutrient dense whole foods – you will remain healthy, put on the appropriate amount of weight, and feel great both inside & out.
3. Think Fibre, Fibre, Fibre!!
Changes to the way our digestive tract works can make life very uncomfortable in pregnancy!
Early on, these changes are the result of hormonal changes, but as your pregnancy progresses, the weight & position of your babe can impact your digestive system.
Including enough fibre in your diet can help mitigate the impact. Foods like oats, chia seeds, psyllium husk, nuts, fruits & vegetables are great sources of both soluble & insoluble fibre.
Be mindful to always increase your water intake as you increase fibre, as soluble fibre draws water into the bowel – so you want to replace these losses. A subset of this point could be water, water, water!
4. Be Mindful of relaxin
No – we’re not just talking about kicking back and chilling out, sorry mama ;P
Relaxin is an important pregnancy hormone, which plays a role in helping the ligaments & joints in the body (most importantly the pelvis) become lax, allowing for growth and delivery of your baby.
Unfortunately though, it’s action affects all the ligaments in the body to a degree. Be mindful of over stretching, of your range of motion, and of any impact on the joints.
Lower your pace if you feel any pain or instability, and concentrate on your technique. We recommend using a wall or chair for support when exercising, and don’t bend so deep in moves such as squats, lunges etc.
5. Do your kegels!
We hear a lot about the pelvic floor and the need to retrain these muscles after birth, but what about during pregnancy?
The pelvic floor is a group of muscles that hold the pelvis together & support the organs in the body like a sling. They are integral in supporting the weight of your growing baby, as a weak pelvic floor can lead to pain, incontinence, and a slower delivery.
We know from experience that a weak pelvic floor & all that comes with it can wreak havoc in your confidence, so ensuring a healthy, strong pelvic floor during pregnancy has to feature on this list!
Kegel exercises are great for training these muscles and should be performed right through your pregnancy and continued after birth.
Not sure how to do a kegel?
Sit, then lean slightly forward in your chair, keeping your back straight.
Breathe in, then as you breathe out imagine lifting up the muscles from the pubis bone up toward your belly button – the same sensation as holding in a wee.
Hold this position for 8 seconds, then release for 8 seconds. Breathe through the contraction, & try not to tighten your buttocks.
Repeat 8-12 times. Aim to do this 3 times per day.
6. Eat ALL the micronutrients for sustained energy & a great mood!
This is good advice whether pregnant or not- because we NEED carbohydrates, fats & protein in our diet.
As our bodies digest carbohydrates first, followed by proteins and fats, including all 3 macronutrients in every meal & snack will help with the sustained release of energy throughout the day.
This is because the presence of proteins & fats slows down the digestion of the carbohydrates, meaning a more sustained blood sugar level….which in turn means more stable energy levels & better moods! Win -win
7. Meditate
True health incorporates body & mind. Daily meditation has been proven to reduce stress, increase blood flow to the brain, improve memory & supports self-awareness.
Just 5 minutes a day is all that’s needed to reap these benefits and feel great!
Want a clear exercise, meal & meditation plan to follow for a healthy, glowing pregnancy?
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