Pregnant? Congrats, mama-to-be! We hope you are feeling great so far.
Pregnancy is a sacred time and while many may lead you to believe you should spend nine months on the couch surrounded by snacks, we have news for you.
Let’s clear up two of the major misconceptions about what it means to have a healthy and fit pregnancy.
You’ve likely heard them over and over and it’s time to stop the madness! Read on for the truth about working out and eating while pregnant.
***The information presented is for informational purposes only and should not be relied on as a substitute for medical advice. Please consult your doctor to make the best choices for you and your baby.
Fit Pregnancy Misconception #1: You Can’t Work Out While Pregnant
Maintaining a healthy weight is essential to overall health and wellness, but it becomes vital when a woman is pregnant or planning to conceive. A common misconception is that working out during pregnancy will put the baby at risk.
Pregnancy is an ideal time for maintaining or adopting a healthy lifestyle! According to the American College of Obstetricians and Gynecologists, “women who begin their pregnancy with a healthy lifestyle (eg, exercise, good nutrition, nonsmoking) should be encouraged to maintain those healthy habits. Women who do not have healthy lifestyles should be encouraged to view the prepregnancy period and pregnancy as opportunities to embrace healthier routines.”
This updated recommendation now confirms what many moms-to-be have already known to be the best plan of action for their health and the health of their unborn child.
Be sure to listen to cues from your body if you need to make adjustments or modifications as your pregnancy progresses, but keep exercise in your daily routine and feel free to try out a variety of options to keep it exciting. (Psst -we provide a laid out exercise plan consisting of 30 minute workouts that are bump-friendly!)
When you’re feeling like you need a rest, rest away - that’s important, too! Butknow that staying active, strength training, and even getting your heart rate up is a great plan for most pregnant women.
By now (we hope) you’ve heard that exercising during pregnancy is not only safe, but it’s recommended!
Proper movement comes with so many benefits for you and for your baby. That’s why we emphasize functional and effective exercise for our many pregnant clients.
And now you can enjoy a fit pregnancy with the help of this FREE video, mama!
Fit Pregnancy Misconception #2: You’re Eating for Two
Women have long been told that they need to increase calories while pregnant because they’re “eating for two.” The truth is, it’s dangerous to eat twice as much—think of it instead as eating twice as healthy! Focusing on whole-food nutrition along with a safe exercise routine can actually reduce the risk of disorders and common pregnancy ailments, including gestational diabetes.
Recommendations vary, but on average, a mama pregnant with one baby may consume anywhere from 0–300 additional calories per day during her first trimester and up to 300–450 calories per day in the second and third trimesters. Please consult your doctor to determine what is best for you. You may need more or less depending on your health history and unique circumstances.
To give you a better idea of what this kind of calorie consumption actually looks like, we’ve put together a list of foods based on calorie count!
100 calories is equivalent to:
1 large apple
2 cups strawberries
1 cup blueberries
14 almonds
10 cashews
300 calories is equivalent to:
1 cup plain oatmeal
about 4 slices thick-cut bacon
1 large avocado
2 servings almond crackers
1 1/2 servings peanut butter
It’s common for pregnant women to feel like they should eat whatever sounds good in the moment or when a junk food craving hits. The problem is, we tend to underestimate how many calories those little snacks actually contain. Here’s a little more food for thought…
1 ounce plain potato chips = 152 calories
Medium fries = 365 calories
One chocolate bar = 406 calories
Big Mac = 563 calories
Slice of cheese pizza (Costco food court) = 760 calories
Just one extra slice of pizza can be double what you actually need (or more!) with very little nutrition to go along with those calories. Stick to whole, nutritious foods as much as possible! Sprinkle in your favorite treats or most pressing cravings along the way just for fun.
Pregnancy the FASTer Way
Are you ready to feel healthy and fit through your pregnancy? The FASTer Way to Fat Loss is the answer! Overall, pregnant women can go through the FASTer Way with great success. We have special pregnancy programming in place that will help you apply our strategies in an appropriate way designed to support you and your growing babe!
If you’re pregnant and looking to enjoy a healthy fit pregnancy, prepare your body for labor, and set yourself up for smooth postpartum recovery, you can count on us!
Join our next round today!
***Before committing to the FASTer Way program while pregnant, be sure to consult with your doctor to make sure you are cleared for exercise and our recommended nutrition strategies.