Pregnancy Workouts

Monday, June 5, 2017

Working out when your pregnant can seem completely over-rated and counter-intuitive, but I can assure you, it's not! I'm on my 4th pregnancy (in 5 years!) and I can say unequivocally that things go smoother during pregnancy AND delivery when I have worked out throughout my pregnancy. Now let's be honest - I'm not a runner, I loathe cardio and to be completely honest, working out is not something I get a "high" from like other people I know (Collin is this way and I'll never understand). It takes motivation, it takes work, and it will not happen if you don't prioritize it.

I wanted to share with you what I do during pregnancy (and often times when not pregnant, but at a higher level) to keep strong, healthy & active. My goal when working out is not to lose weight or inches (obvi), but more so to build/keep muscle, to keep my core muscles engaged and strong and to not totally let go of myself. I should mention that I just finished at a doctor's appt this morning where I had gained 10 lbs in two weeks (thanks, Haagen Dazs), so again, this is not about weight ;)
I have this set up in two rotations, so you can alternate each time you go to the gym - because work-out boredom is real. I try to work out 2-3 times a week - try mixing in a class (I do a group strength class that focuses on light weights, lots of reps, very little cardio, or sometimes will do a yoga class) or an online workout video (I love FitnessBlender!)

DAY ONE: 
 Cardio
 10 minutes on an inverted treadmill

Lifting (each is a superset*) 
Round One
Upper - 3 sets of 10 dumbbell curls (I use two 10lb dumbells, but use whatever feels right for you)
Lower - 3 sets of 10 squats (weights on shoulders, squat into heals)

Round Two
Upper - 3 sets, 10 tricep pull downs (use the tricep pulley machine)
Lower - 3 sets of 10 deadlifts

Round Three
Abs - 3 sets of 20 ab crunches
Upper - 3 sets of 10 chest presses (laying on bench)

Cool Down:
Stretch  

DAY TWO: 
Cardio:
10 minutes on the elliptical, bike, or stair master

Lifting (each is a superset):
Round One
Upper - 3 sets of 10 dumbell shoulder press
Lower - 3 sets of 10 lunges

Round Two
Upper - 3 sets of 10 machine lat pull downs
Lower - 3 sets of 10 machine leg extensions

Round Three
Abs - 3 sets of 20 ab crunches on a bio ball
Lower - 3 sets of 10 leg curls

Cool Down:
Stretch  

A few things to note: 
 -Keep your weights on the lighter side - pregnancy is not the time to push yourself when it comes to lifting.
-If you don't have a gym membership, most of these can be done at home with some simple weights - look up alternatives (on youtube or google!) to using the machines.
 *A superset is an alternating set - i.e. you alternate between each workout three times - so 10 curls, 10 squats and then back to curls, and then squats until you've done each three times. The beauty of supersets is that they make your workout quick and double as cardio, because they're not designed to stop in between.

My hope is that this gives you some direction in your workout and keeps things short & simple - because nobody hates a long workout as much as I do ;) 

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Tucker Conrad said...

A GREAT SPELL CASTER (DR. EMU) THAT HELP ME BRING BACK MY EX GIRLFRIEND.
Am so happy to testify about a great spell caster that helped me when all hope was lost for me to unite with my ex-girlfriend that I love so much. I had a girlfriend that love me so much but something terrible happen to our relationship one afternoon when her friend that was always trying to get to me was trying to force me to make love to her just because she was been jealous of her friend that i was dating and on the scene my girlfriend just walk in and she thought we had something special doing together, i tried to explain things to her that her friend always do this whenever she is not with me and i always refuse her but i never told her because i did not want the both of them to be enemies to each other but she never believed me. She broke up with me and I tried times without numbers to make her believe me but she never believed me until one day i heard about the DR. EMU and I emailed him and he replied to me so kindly and helped me get back my lovely relationship that was already gone for two months.
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Ric Clayton said...

I really want to thank Dr Emu for saving my marriage. My wife really treated me badly and left home for almost 3 month this got me sick and confused. Then I told my friend about how my wife has changed towards me then she told me to contact Dr Emu that he will help me bring back my wife and change her back to a good woman. I never believed in all this but I gave it a try. Dr Emu casted a spell of return of love on her, and my wife came back home for forgiveness and today we are happy again. If you are going through any relationship stress or you want back your Ex or Divorce husband you can contact his whatsapp +2347012841542 or email emutemple@gmail.com 

Anonymous said...

A little while ago my boyfriend and I broke up, I was devastated, I went online and found some testimonies about a love caster Dr Fayosa who had helped some people bring their lovers back to them, I thought it was a scam at first but after reading up more about it, I decided to try it out, I contacted Dr Fayosa to help me reunite my ex boyfriend and me and he told me that I should wait for my boyfriend to come back to me within 48hrs after the spell has be done, The next day my boyfriend texted me begging me to take him back, Now we are back together and we are happy again, If I didn’t see those testimonies, I would never have known something like this was possible, That’s why I decided to share my testimony so that someone else who needs this can contact him also No fear of, scam or anything, contact him through Email: Fayosasolusionhome@gmail.com or Whatsapp +2348151918774

Campbell Nana said...

I want to use this means to let the world know that all hope is not lost Getting pregnant after having tubes clamped and burned, I know IVF and Reversal could help but the cost is way too high, i couldn't afford it either and i so desire to add another baby to my family been trying for 5 years, not until i came across Priest Babaka, who cast a pregnancy/Fertility spell for me and i use his herbal remedy/medication and i got pregnant. l hope that women out there who are going through the same fears and worries l went through in GETTING PREGNANT , will find your contact as i drop it here on this site, and solution will come to them as they contact you. Thank you and God bless you to reach him email via: babaka.wolf@gmail.com or Facebook at priest.babaka

Anonymous said...

DR KADUKA IS THE ONLY SPELL CASTER YOU NEED TO GET YOUR SOLUTION

I was hurt and heart broken when a very big problem occurred in my marriage seven months ago, between me and my husband . so terrible that he took the case to court for a divorce. he said that he never wanted to stay with me again,and that he didn't love me anymore.So he packed out of the house and made me and my children passed through severe pain. I tried all my possible means to get him back,after much begging,but all to no avail.and he confirmed it that he has made his decision,and he never wanted to see me again. So on one evening,as i was coming back from work,i met an old friend of mine who asked of my husband .So i explained every thing to him,so he told me that the only way i can get my husband back,is to visit a spell caster,because it has really worked for him too.So i never believed in spell,but i had no other choice,than to follow his advice. Then he gave me the Email address of the spell caster whom he visited. KADUKATEMPLE@GMAIL.COM. So the next morning,i sent a mail to the address he gave to me,and the spell caster assured me that i will get my husband back the next day. What an amazing statement!! I never believed,so he spoke with me, and told me everything that i need to do. Then the next morning, So surprisingly, my husband who didn't call me for the past 7 months, gave me a call to inform me that he was coming back. So Amazing!! So that was how he came back that same day,with lots of love and joy,and he apologized for his mistake,and for the pain he caused me and my children. Then from that day,our relationship was now stronger than how it were before,by the help of a spell caster. So, i will advice you out there if you have any problem contact Dr KADUKA, i give you 100% guarantee that he will help you.. Email him at: KADUKATEMPLE@GMAIL.COM ,or whatsapp call him on +393511406759 ,and i lives in United Kingdom. Thank you sooooo much!!!

Anonymous said...

Hello to the world, I'm Jennifer Budgie from the UK After being in relationship with my husband for years, he broke up with me. I did everything within my reach to bring him back but all was in vain, I wanted him back so badly because of the love I had for him, I begged him with everything, I made promises but he refused.I explained my problem to my friend and she suggested that I should rather contact a spellcaster called Dr KADUKA that could help me cast a spell to bring him back in 12 or 24hrs,I had no choice than to try it,i email the spellcaster,Dr KADUKA and he assured me there was no problem without solution and that everything will be okay before 2days.

He cast the spell and surprisingly on the second day, my husband called me,I was so surprised,I answered the call and all he said was that he was so sorry for everything that had happened He wanted me to return to him,He also said he loved me so much,I was so happy and he comes back to me that was how we started living together happily again,I'm so much happy I found help in Dr KADUKA,The great spellcaster his email is kadukatemple@gmail.com contact him for help, You can email him if you need his assistance in your relationship or any other Case. Or WhatApp him on +393511406759
1) Love Spell
2) Lost Love Spell
3) Divorce Spell
4) Marriage Spell
5) Binding Spell.
6) Breakup Spell & Sickness or Diseases of any kind,spell
7) Banish a past Lover
8.) You want to be promoted in your office/ Lottery spell
9) want to satisfy your lover & Money spell,...Contact this Great Man, if you are having any problem for a lasting solution through "kadukatemple@gmail.com"...This Great Man is doing a very wonderful job(helping people's restored & reunite Marriages/Relationships all over the world.

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