How my workouts have changed- 1st trimester
So I’ve received quite a few requests to talk about how my workouts have changed since the little nugget began to build its home in my belly 🙂 Please keep in mind that even though I’m a certified Personal Trainer, I do not have any prenatal certs, just sharing what I’ve been doing. If you have any questions, please check with your doctor or personal trainer.
In some ways my workouts have changed a LOT and in other ways, they’re exactly the same. Both my homeopathic doctor and midwife told me to keep doing whatever it is I’ve been doing, but I’m not really sure if they know the ways of BodyRock or HIIT 😉 Since I saw the joyous two pink lines, I’ve been using my body as a gauge to tell me where my stopping point is, along with some other tools.
What I changed in the first trimester:
-No more HIIT or BodyRock. The doctors told me I could keep up with my current workout routine, but I had a feeling that doing this would be a little too much for me. BodyRock gets my heart rate sky high, and even though it isn’t for a long period of time, I didn’t feel comfortable with all of the jumping along with the super high intensity. Same goes for HIIT. I usually got my HIIT in the form of TurboFire, which I retired for the 1st trimester, mostly because I was tired. I also wanted take it easier on my joints and avoid a lot of jumping to keep everything in place.
-More walking. Since I’ve had a lot of fatigue, I found that walking often helped me to feel better. Sometimes it was the only cardio I did that day, but it felt good to know that I still had some movement in my life, thinking/alone time and a chance to get Bella in the sunshine.
-Lighter weights. I kept up with my 3x week weightlifting routine pretty much the entire first trimester, but pre-nugget I liked to lift to muscle failure. Instead, I chose a challenging weight that didn’t leave my muscles totally screaming at me at the end.
-No more pool classes at the resort. I’ve been assisting pool classes up until last week, but when my manager came out to the pool and saw how miserable I must have looked, she took me off pool classes for right now. I told her that I was fine being out at the pool –I’d jump in the water to cool off and made sure to stay hydrated- but am secretly so, so thankful that I’ll be doing something else.
What stayed the same:
-Teaching and taking Zumba. I’ve done Zumba for a little over 4 years and danced my entire life, so my body is entire used to it. I feel comfortable busting out while I’m teaching in addition to the classes I take twice a week. I think the baby is either going to love or hate Zumba music 😉
-Dance cardio. I’ve been able to assist dance cardio classes at the resort, no prob. The good news is that the assistant’s job is to show lower intensity modifications for the dances, so I had a feeling that this would be ok to continue with in addition to my normal workout schedule.
-Resting. My body does a good job of telling me when it needs a down day, so I always take at least one day off each week from everything and just chill. In the first trimester, sometimes it was 2 or 3 days totally off from working out, and I knew it was exactly what I needed.
What I’m changing 2nd trimester:
-TurboFire. Since the fatigue and nausea are starting to go away- I feel almost normal again!- I’m excited to bring TurboFire back into my cardio routine. After researching, I found that many girls were able to safely keep up with TurboFire by wearing a heart rate monitor (check) and watching Allie for low-impact modifications. I’m excited because the workouts are SO much fun, and by watching Allie, you’re able to nix the jumping and still get a great workout. I was doing TurboFire (and BodyRock) up until the moment I found out I was pregnant, and feel comfortable bringing Turbo back with the modifications.
-Foam rolling. I’ve been ok with the foam rolling, but I’m bringing back date night with the foam roller. My hips have been extremely sore –the Snoogle has helped a ton- so I think that it will be a good idea to foam roll my little heart out on a daily basis.
-More yoga. Not only will it help with flexibility and focus, but I can see it being extremely helpful during the labor process as well.
–Back and stomach modifications. It’s really important to maintain a strong core throughout pregnancy, because when you push that baby out, guess where a lot of that power is coming from? Core. After the first trimester, they don’t recommend any prone (stomach down) or supine (on your back) exercises. An easy modification for me has been using the stability ball for both types of exercises, such as chest presses, back extensions, etc. For abs, I’ve been doing a lot of planks and hanging leg raises. After the second trimester, ab exercises aren’t recommended at all because it can increase your chance of Diastasis Recti, which occurs when the ab muscles separate.
Tools:
Heart rate monitor!
(Polar FT40)
I love having a heart rate monitor again, after leaving mine in Orlando. It’s been really helpful to make sure I’m getting enough fuel for myself (and the nugget) with my activity level. I burned 650 calories teaching Zumba on Saturday and without the heart rate monitor, I would have had no idea. [I was only estimating around 400]
LOTS of water. Staying hydrated is especially important now- I always keep ice water on hand, everywhere I go.
My biggest tip for pregnancy workouts is to try and maintain what you’ve been doing, but never add. If you’ve never done something before, being pregnant isn’t the time to experiment or try to add it to your routine. For example, I haven’t consistently ran in over a year. Right now would be a silly time for me to sign up for a half marathon and start running everyday. Stick with what you’ve been doing, use your body to tell you if it’s right, and save the new fun workout experiments for after the bundle of joy has made their debut. Also, take the extra care to listen to your body. If you’re tired, rest. If something doesn’t feel right, don’t do it. Our bodies our extremely intelligent machines, it’s just up to us to listen <3
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Sounds like you’re taking such a smart and balanced approach! What a lucky little babykinz 🙂
Great post! I’m loving reading all the stuff about you adjusting to life with a little bun in the oven 🙂
I think it’s great that you’re remaining active while your pregnant but at the same time it sounds like you’re really listening to your body to know when too much is too much.
I love this post! I didn’t know that about the supine ab exercises, or about the third trimester. Good info.
Great post!!!! You are so right in saying that our bodies know what we need and that we just need to listen! If only more people knew that little tidbit of information I bet our society would be healthier!
I didn’t know that about no ab exercises in the third trimester. I suppose it makes sense, now that I think of it! Thanks for sharing your journey, Gina! 🙂
Sounds like you’re making really smart choices! Why were the pool workouts such a pain (if you don’t mind my asking)?
because it’s over 110 degrees already here… so hot!
Wow, this is such a comprehensive and detailed post – it’s great to learn your recommendations as to how to modify one’s workouts during pregnancy. Even though i am not pregnant right now, i definitely want to have a baby, and i know i will be wondering about this when that time rolls round! Listening to your body – so simple, so wise, so powerful 🙂 xyx
First, congratulations!! As a woman who does not want kids, I have really enjoyed your candid posts!
Second, and I’ll be brief, as it may not be something you are interested in, it is highly recommended under the theory of Chinese Medicine to not drink ice cold drinks, ever, especially when preggers. Now, I am sure many a woman (especially in your climate, or in southern or tropical climates) has consumed ice cold beverages and had perfectly normal deliveries. But from what little I have gathered from your acupuncture treatments, your practitioner was tonifying your Earth element (Spleen/Pancreas/Stomach) and ice cold fluids directly insult this element.
So just food for thought, no worries- I won’t jump out and comment again if I read later you downed a Slushie-type drink 😉
(also FFT- many cultures do not drink ice cold fluids for similar reasons- Indian, European, Asian…)
and Bella is adorable as ever!! She will be a great sister!
wow, thank you for letting me know! so what do i do when it’s 111 outside? just drink regular water? is fridge water ok?
You know, I live in L.A., and it gets that hot here for a little bit each year. I really can understand that the craving for icy things gets pretty powerful when it’s that hot! From what I understand, it’s the very cold drinks that are problematic- but cool drinks are not as problematic. Neutral temp or room temp is best, and actually helps your body thermo-regulate easier. My BFF lives in Atlanta GA, and was an ice-water addict, and would suffer from intense sinus allergies every spring. I had her stop the icy drinks two years ago (literally was the only change she made) and her allergy symptoms are super mild now. Even though it gets screaming hot (and humid) there, she is totally used to room temp water now and prefers it.
Digestion is a catabolic process which is a heat-natured process. In natural medicine (TCM, Ayurveda…) we see digestion as requiring “fire” Ice cold has a constricting, contracting, halting nature. The fluid we drink affects circulation, which we certainly do not want to have constricted or contracted. Our bodies need flow to be healthy. Also, the last thing any of need are things which make the internal systems of our body work harder (needing the body to bring the fluid to a proper temp for absorption).
Be well!!
Sounds like a good routine! I remember the first time I got pregnant, I was so scared to even jog on the treadmill or do some light squats…I was afraid it would hurt the baby 😉 Of course I was wrong, but better to be cautious.
And don’t forget those fun kegel exercises!
Big amen to all of this…pregnancy isn’t the time to be a super athlete, but rather listen to your body and do what feels right!
Great tips, Gina! I really enjoy seeing how your life evolves as you go along in all areas! Keep rocking that little nugget safely! You are doing great at listening to your bod!
xxoo
I did yoga until I was 30 weeks pregnant and it was great. Just make sure you have a teacher/do the research on what positions you can’t do. For some reason, I read that you can’t do twists while pregnant. I did read that you’re not supposed to lift your arms over your head or else the umbilical cord gets twisted, but that didn’t pass my “bullshit meter” test.
The only reason I stopped was that my belly got in the way for too many moves and prenatal yoga bored me to tears (I had been doing just regular flow with modifications to that point).
I worked out until the day before I was induced (41 weeks), so my advice is to stick close to a bathroom, especially when you get big. Part of the workout is running to pee 30 times per workout. 🙂
I’m sure you already know this… but just make sure you don’t foam roll if you have varicose veins. BTW, what PT certification do you have?
really? what happens?? i don’t think i have any haha
afta
According to my NASM book… foam rolling varicose veins or areas that are swollen (like ankles) has been linked to premature uterine contraction!? As long as you don’t have any, foam rolling isn’t a problem 🙂
ahhh! i don’t think i have any?
This is so comprehensive! This will help a lot of people to see which parts of their workouts and which should be nixed. I thought it was so amazing that Kara Goucher and Paula Radcliffe both ran every day during their pregnancies!
I’ve always thought that if I ever get pregnant ill try to be as active as my body lets me (within reason!). I think it’s good for you and the little baby 🙂
“…because it can increase your chance of Diastasis Recti, which occurs when the ab muscles separate.”
Oh. My. God. WHAT.
*never having kids*
hahah! that part is a little scary.. thank goodness the abs grow back together
Great approach! That’s how I did it and was able to workout through my pregnancies. I actually did Turbo Jam workouts the DAY I went to the hospital with BOTH kids. Crazy. And I credit fitness during pregnancy helping me bounce back super fast in my body after baby journey I have shared on my blog.
I think you are a mind reader!! I was honestly about to email you a question about your fitness changes/modifications now that your are pregnant. You said that you took it easier the second half of your cycle while you were trying to get pregnant, I am doing the same. I take a cardio kickboxing class that has a lot of jumping and kicking (obviously lol). Do you think I might want to skip out on this class for now and do something a little more low key? I don’t have a heart rate monitor so I’m not sure how high it gets, but I don’t want to ruin any chances of getting pregnant!
Also, I just recently started trying out spin. Do you think that is a safe workout for the first tri and beyond?
hi amber
i am not a fitness professional, so gina could give a more professional assessment, but just wanted to share that i had a woman in my spin class spin her entire pregnancy up until a week before she delivered. she was so damn adorable on that bike! she did modify her workout but she kept up with the class no problemo. she also did spinning prior to becoming pregnant. when i asked her about it afterward she said it was incredibly helpful to exercise throughout her pregnancy and it helped her to bounce back more quickly. she ended up training for the boston marathon after she had the baby. what a lady!
spin is 100% safe and a great choice is it feels right, since it’s no impact. i’ve seen so many women spin who were verrrrrry pregnant, but wore heart rate monitors during class. for kbox, i think you could definitely continue but modify when necessary.
Thanks Ladies!
Could not agree more! I was actually just reading a research article about perceived exertion (a person’s subjective opinion) vs. what we learn from heart rate monitors. It turns out that perceived exertion is incredibly accurate in assessing how hard we are working! We just have to listen to our bodies to know if we can keep pushing or if we need a break!
Glad to see you are keeping up with your workouts but giving your body a rest when it asks. I think that is always a good way to go.
I had a step and sculpting instructor who continued to teach classes throughout her pregnancy. I remember going to class when she was about 26 weeks along (she used to announce it at the beginning of class) and she would still kick my butt during the workout!
Oh this is so helpful! Thanks for this post 🙂 What about dance trance? You announced you and the Pilot bought a dance trance license and then we haven’t really heard about it anymore. Did you stop doing this, maybe I missed something?
yeah, we were going to move to a bigger studio and then i found out i was pregnant (i wrote about it in the announcement post). i knew teaching all of the dt classes in addition to teaching at the resort would be too much
Yeah, I can see how that would be too much while baby is sproutin’:) It’s great that you know how to listen to your body, I think this is something we are all striving to do! I’m disappointed you’re not doing DT anymore though, we are going on vacay (in Arizona) soon and I wanted to come check it out! Do you think you will start it back up at some point maybe after the baby?
Really good tips! I like seeing what other active pregnant ladies are doing. I think you have it especially right when you say that it’s so important just to listen to your body. I found out that I was pregnant 5 days before a marathon and decided to run it anyway with added emphasis on hydration, resting, and listening/watching for signs of anything out of the ordinary.
Sounds like you’re doing a great job staying healthy for yourself and the lil’ nugget!
That’s exactly what my trainer said to me…when you get pregnant..you can not ADD. But if you are active, you are more than allowed to stay that way 🙂 That’s even a better incentive for me to get in top shape, so when the time comes i can stay in my routine.
This is such a useful primer on prenatal exercise! I wish I had thought of the heart monitor idea last time–I nixed most high-impact cardio because I never felt sure.
This is a really good, comprehensive post on dealing with exercise in a pregnancy. You sound like you’re doing a great job of taking care of yourself and your little nugget!
Love the last tip, stick with what you’re doing, don’t add.
Or if you do yoga but you’re sort of a beginner, it’s not the time to try crazy inversions and all kinds of advanced moves and poses. I know lots of women who have had an extremely strong yoga practice for years before pregnancy and for them, great, keep up with the advanced stuff but like you said, not time to take up a half marathon, so to speak.
And yoga will help you SO MUCH in your labor and delivery. I had a 100% natural drug free birth and I attribute yoga on so many levels, for helping facilitate that. 🙂
I’m so happy to be able to follow along with you through your pregnancy! How exciting for you!!! 😀
I’m glad yoga is still part of your routine! If you can, seek out a prenatal class. You’ll get prego-specific instruction and meet a bunch of cool people! Breathing and relaxation are so important to labor, and prenatal yoga focuses so much on that. I’m sure as you progress, you’ll seek that peace you get on the yoga mat! 🙂
Really interesting! Even though I don’t plan on becoming pregnant for quite sometime, I still love hearing about the ins and outs of your pregnancy!
This is so great! Thank you for doing this post! 🙂
I’m especially excited to see you mention you’re still strength training and doing Zumba/Turbo Fire. My 3 main work outs!
Best of luck to you 🙂
My participants are constantly asking what they will do when I get pregnant (not that I plan to for a while anyway) since I’m a one-girl show. I keep telling them I will be able to continue to teach Zumba (but will cut back on the classes I teach at the University) – I’ve seen instructors teach almost right up until the give birth. People still seem to have the idea that you can’t exercise when pregnant, it’s just what your body is used to and you’re right yours is used to dance workouts so you’ll be fine.
I actually watched a Hip Hop Hustle “Show” on youtube the other day when the instructor was quite pregnant and she was bustin’ it out! 😀
that is so awesome 🙂
You’re absolutely, positively glowing and gorgeous in all your pictures! Thank you so much for sharing this moment with us.
I didn’t understand this part though: “After the first trimester, they don’t recommend any prone (stomach down) or supine (on your back) exercises. An easy modification for me has been using the stability ball for both types of exercises, such as chest presses, back extensions, etc.”
So you’re not supposed to exercise on your back or your stomach? Only standing up? How does the ball help? I’m visualizing doing chest presses on a stability ball, but isn’t that still on your back? I’m confused!
thank you!
there isn’t as much weight and you’re not totally on your back on the floor. it’s a less strenuous version
This is a great post. I think it’s going to help so many people. I worked out throughout my entire pregnancy, including the day before. What’s key (and it’s something you mention) is not to add anything different into the mix. I did the same things I had been doing for the last three years. I’m a big advocate of exercising while pregnant, not only does does it allow you to feel great at a time when you feel like you have lost all control of your body, it does wonders in helping you bounce back afterwards.
I was totally wondering about this! Such awesome advice. And I am glad you are feeling normal again!
much love to you and little nugget.
Ali
you are gonna be one fit mama!
Great post! Glad you are feeling more “normal” again:)
Hey Gina! I think it’s so fun to read your blog as we are just days apart with our pregnancies. I am 13 weeks, 3 days and am still keeping up with TurboFire. Of course, I watch Allie for most of it as well as I am still lifting weights 2-3x a weeks & doing cardio (wogging). It’s been hard for me to get up early to do yoga before work but I am going to start doing it after work as that’s when I normally workout. I tend to get a second wind around 4pm so it’s good for me as early mornings 4:30AM are too early right now. I am going to borrow my mom’s treadmill starting in August so I don’t have to go to the gym that much. I enjoy wogging outside but it’s very hard when it’s over 80 degrees outside for me. Well good luck with everything and can’t wait to follow you with the whole pregnancy.
Hahah I wrote the same exact post in the beginning of my pregnancy about my workouts. My doc said the same thing….but I don’t think he knew what I was doing. I did Body Rock back then, and made up my own Body Rock type workouts. I was SO paranoid (even though I’ve been a trainer 9 years) in the beginning and slowed down A LOT! Still worked out 5 days a week, but just did what you said you are doing. Lighter weights, no HIIT, no Body Rock. I even cut out most of the ab exercises I was doing except planks and some lower impact stuff. My ab workouts were hard core crazy pre-pregnancy. Basically, listening to your body is the best thing you can do. There were times in my first and 2nd tri that I tried pushing it, got dizzy or just didn’t feel right and slowed down. Then there were times in my 3rd I was able to really surprise myself with what I could do. Your body knows best!!!! You’re doing awesome, and will be such a great role model for other pregnant women and women getting ready for it 🙂
Thank you for this post Gina!
While TTC, i toned down my workouts (no running or high impact jumping), so after i got my BFP i kept up with what i was doing but didn’t introduce running back in. It kinda bummed me out at first, but after realizing this isn’t for a lifetime (only for about a year) SO worth it for a little bundle of joy. I admire those that do and can continue the running while preggers, would be awesome to be able to.
I also walked A LOT, did yoga (although not hot yoga)…i am back to spinning but still keeping with my ‘modified’ pregnancy workouts and feel great. I am determined to keep up the weights because if i have to have a big belly, i want RIPPED arms:)
Thanks again Gina, you make me feel like i am doing the right thing, listening to my body is something i had a hard time with before…always thought i had to go ballz to the walls, but certain circumstances change all that:)
<3
omg i hope you have a little girl! i bet she would love to zumba in the living room with her mama!
that would be so fun 🙂
Loved this post! And like Laury said above, you’re such a great role model for us women who want to start trying soon, like me, and will wonder how to modify their workouts. I’ve always wondered what I should do workout wise once I’m pregnant since my workouts right now are pretty intense (you’re a zumba queen, I’m a spinning quees ;))…and I feel the same as you in that I’ll want to take it down a notch. But like you said, your body knows best and to just listen to it! 🙂
a girl at work is 26 weeks pregnant and still teaching spin, no prob 🙂
so glad you liked the post!
Wow that’s awesome and so inspiring!! Thanks Gina! 🙂
Do you do regular yoga or prenatal? I heard the same thing as one of the other comments, that you’re not supposed to do certain moves (twists and inversions maybe?) so I think I’d be afraid to do regular yoga unless I knew which moves to avoid? Just curious how that works…
regular yoga but ask for modifications when necessary. the instructor said it’s safe to do what feels good until 20 weeks, when real modifications need to happen
Great post, Gina! Such helpful info for when I’m ready to start a family. I’ve always been SO worried as to how my workouts will change because I am a fitness addict and thought I would have to give up lifting and intense workouts. Glad to read that spin is a great option; I cannot get enough of that in my life! 🙂
Random question, how do you like your HR monitor? I’m starting P90X for a challenge and after that I’ll be at school doing a mix of weights, spin, and running.
Hi Gina, Just a quick note to let you know you have totally influenced my purchasing habits! It seems like we are in sync – I was looking for a great cardio workout, you talk about Zumba and Turbo Fire, I needed a new heart rate monitor, you post about ur new Polar FT40! I have just purchased both turbo fire, the Polar FT40 and taken up Zumba and am in luv w all three! Thank you so much for such a wonderful, informative blog 🙂
i’m so glad it could help!!! turbo and zumba are my faves 🙂
xoxo
When you use the stability ball to do your chest press etc – how do you have the ball positioned? I was under the impression that placing it under your shoulder blades/upper back still let the weight of the uterus fall to the same position as when you lay flat on your back and should be avoided… I am 25 weeks along and struggling to get keep the upper body toned.
i have it positioned under the back of my shoulders with my weight more on my feet. in between sets, i get up, so i’m not in that position for more than 30 seconds
I am SO excited to have seen this! I just started reading your blog about 3 weeks ago and I’m a loyal Bodyrocker myself, but just found out I’m pregnant and also not comfortable with working out at that intensity. (plus i’m really tired – i guess I always half-way thought that was just a joke!) Thank you for sharing what you do, it’s given me some ideas and let me know I’m on a ‘normal’ path for a usually super active person! 🙂
P.S. LOVE your blog and congrats on your peanut!
Thanks for this post. I’ve been doing my own research ( I, too am a certified personal trainer and I teach group fitness: zumba, kickboxing, & spin.) I had my first Dr. visit today ( I am only 9 weeks) with a doctor I have never had before and when I asked her about the 140 heart rate thing, she told me that my heart rate should not get above 140 ever. Reading your blog has helped a lot (along with other pregnant women who have done cardio before, during and after pregnancy.) I will just continue to listen to my body and do what feels right. Thanks!
This is SO helpful! We are TTC and I was pretty concerned about modifications I’d have to make once we see those two pink lines! Thank you very much!
Hey I love your post! I am 7 weeks and I was a huge fitness fan then I found out that I am going to have a baby! I am still running and doing step class!!!
wow that’s awesome- congratulations!