Staying Fit While Pregnant!

I'm going to be spending the next nine months some sharing my fitness experience through pregnancy and on the track back to competing.

In case you hadn't guessed from the title of my article, I'm going to be spending the next nine months some sharing my fitness experience through pregnancy and on the track back to competing.

In the beginning when I knew that I wanted to start trying to have a baby, many thoughts ran through my head: how long would I have to be out of competition, how long would it take me to get back in shape, would I be able to train like I want to during pregnancy, is this the right time for me to be trying to start a family? The more I thought about it and the more people I talked to, I realized that there will never be a "perfect" time to start a family and if I wait to complete certain milestones I may never have the family I always dreamed about.

Over the next nine months, I will be sharing my fitness and nutrition experiences from pre-conception through birth. I will then continue to share with you my journey back to the stage. Your questions and comments are very much welcomed! Please e-mail me at [email protected]. Thank you so much for reading!

Pre-Conception:

Prior to conceiving I decided that I would continue my strict fitness regimen; however, I changed my diet slightly. I decided to stop taking creatine and add more carbohydrates to my daily intake because I was afraid that with a lower body fat percentage I may have trouble with fertility. I had no reason to believe that I was at risk of infertility, but I wanted to make sure that everything I was doing would not interfere with my chances of getting pregnant. Here's an example of my weekly routine and eating plan:

Monday:

  • 10 min warm-up
  • Stretch
  • Plyometrics
  • Abs
  • Stretch for 10-15 min

Tuesday:

  • Afternoon - Upper Body Work Out

    • 3-4 sets of 10 Chin-ups
    • 3-4 sets of 12 Seated rows
    • 3-4 sets of 12 Wide-grip Lat pull-downs
    • 3-4 sets of 12 Bent-over dumbbell rows
    • 3-4 sets of 12 Chest press
    • 3-4 sets of 12 Incline dumbbell press
    • 3-4 sets of 12 Chest fly machine

Click Here For A Printable Log Of Tuesday's Afternoon Workout!

  • Evening - Cardio, Abs

    • 30 min cardio, 50 crunches and stretch


Seated Rows

Wednesday:

  • Morning - Cardio, stretching

    • 30 min cardio and stretch

  • Afternoon - Upper Body Work Out

    • 3-4 sets of 12 Triceps - Push-downs
    • 3-4 sets of 12 Triceps - kick-backs
    • 3-4 sets of 12 Alternating Dumbbell curls
    • 3-4 sets of 12 Straight bar curls
    • 3-4 sets of 12 Superset front and side lateral raises
    • 3-4 sets of 12 Upright Rows
    • 3-4 sets of 12 Rear Deltoid machine
    • 2 sets of 25 Ab crunches on Machine
    • 2 sets of 25 on each side Oblique side bends w/ weight

Click Here For A Printable Log Of Wednesday's Afternoon Workout!


Bicep Curl

Thursday:

  • Afternoon: - Lower Body Work Out

    • 3-4 sets of 12 Leg Extensions
    • 3-4 sets of 12 Lying Leg Curls
    • 2 sets of 25 Good Mornings or Straight-Leg Dead Lifts
    • 2 sets of 25 Abductor Machine
    • 2 sets of 25 Adductor Machine
    • 3 sets of 20 Calf raises w/ Smith Machine weights
    • 3-4 sets of 15, 15, 15 Calf raises on floor (toes forward, turned out and turned in)
    • 3-4 sets of 20 Walking lunges
    • 3-4 sets of 20 Squats or leg press machine
    • 3 Glute moves 50 reps on each side

Click Here For A Printable Log Of Thursday's Afternoon Workout!

  • Evening - Cardio, Abs

    • 30 min cardio, 50 crunches and stretch

Friday:

  • Afternoon

    • 2 sets of 25 Ab crunches on Machine
    • 2 sets of 25 on each side Oblique side bends w/ weight
    • 30-40 min cardio
    • Stretch
    OR
    • Plyometrics

  • Evening - Cardio, Stretching

    • 30 min cardio and stretch

Saturday:

  • Choose 1 exercise for each body part and perform one set to failure. Use moderate - heavy weight (so that you can get out at least 10 reps, but no more than 12.)
  • 30-40 min cardio
  • Stretch for 15-20 min

OR

  • 2 sets of 25 Ab crunches on Machine
  • 2 sets of 25 on each side Oblique side bends w/ weight
  • 30-40 min cardio
  • Stretch

Sunday:

  • Rest

* Use moderate - heavy weight (so that you can complete your sets but just barely) and rest an average amount of time in-between sets (keep your heart rate up, but be able to lift the weights w/ proper form).

* If you have time to warm up for 10 min. and stretch before each work out session it is ideal, but I usually don't have time. On days that I do not have time to warm up, I try to start out with a lighter weight as a warm up and then I do 3 harder sets and I stretch in-between sets!

Breakfast:

  • 1 egg and 4 egg whites and 1 tbsp salsa
  • or 1/2c. oatmeal
  • or 2c dry cereal (low in sugar)
  • ½ grapefruit
  • 6-8 oz soy milk

Snack:

  • Protein shake

Lunch:

  • 3oz grilled/baked (chicken breast, steak, pork chop or fish)
  • 2-4c. steamed veggies
  • 1/2c. brown rice or ½ sweet potato
  • or (dinner menu)

Snack:

Dinner:

  • Salad
  • Low Fat dressing
  • 3oz grilled/baked (chicken breast, steak, pork chop or fish)
  • 1/2c. brown rice or ½ sweet potato
  • or (lunch menu)

*** 96oz. water

Good Luck and God Bless!

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