A few factors come into the design of your plan.
Did you know that very few pregnant women meet the minimum recommended amount of physical activity?1The American College of Obstetrics and Gynecology recommends that pregnant women engage in 30 min of physical activity at least 5 days per week.
Not being active enough actually affects more woman than being too active or overdoing it. Studies have shown that babies born to mothers who meet the minimum recommended physical activity for pregnant women are also healthier and have more lean mass at birth than more sedentary women.2
However, not just any workout is going to do the trick. By working with a Certified Pregnancy and Postpartum Corrective Exercise Specialist, you will increase your odds of preventing issues such as:
Working out during pregnancy gives you the perfect opportunity to learn and practice proper exercise mechanics when dealing with the changes pregnancy brings to a woman's body. It will really give you a leg up on postpartum exercise!
Did you know that not all childbirth results in the same experience, even for the same woman? It's far more common for a woman to have issues with her second or third child than the first. This can be due to the fact that the body's tissues have already been stretched and the pregnancy hormones have already been experienced once before. That said, sometimes it can be the opposite - every woman is different! Be prepared for different pregnancies to feel different. Try to take each pregnancy as it comes without judgement.
Don't try to navigate these waters alone. Working out during pregnancy can be super confusing. Quite often, women feel worse in the first trimester than they do in their second and third. The first trimester carries a fair amount of nausea and fatigue for many women. Don't let this scare you off from exercising after the first trimester if this happens to you. Quite often it gets better, and the odds of you doing damage to yourself or your baby by exercising appropriately are nearly zero. By working with a Certified Pregnancy and Postpartum Corrective Exercise Specialist, you will be able to work out with confidence knowing that you aren't doing any harm - but you will be doing lots of good!
Schedule a Free 15-Minute Discovery Call on My Calendar.
Your trainer will be able to tell the difference on when you really just need a day off to when it would be better to push through. It's super-relieving to know that you won't have to make these decisions on your own!
I'm also a Certified Nutritionist, so if you like we can include discussion of your prenatal nutrition needs to help support your workout plan and your pregnancy. Tackling this from all angles is for sure the fastest way to get to the desired outcome!
I start everyone off with a one-on-one appointment in order to hear and see how your body looks and feels right now so that I can tailor the 12 week pregnancy workout plan to your needs.
The exercises are scalable - you can do as much or as little as you want and have time for and still benefit. I am a master at selecting the very best exercises for you and leaving the rest. Pregnancy is NOT a time to put extra pressure on yourself. It's a time to extend yourself a bit of grace, and a good pregnancy trainer knows just how much to give.
I am trained in being able to help you though a live video call format or through in person work. And the great news is, the online training method4 has been proven to be just as successful for many women as in person options – so no worries if we live far apart!
If you would like more information on what this 12 week pregnancy workout plan can do for you, feel free to reach out! I offer a Free 15 minute Discovery Call where we can discuss your situation and I can give you an honest assessment of how you may (or may not) benefit from what I have to offer!
You can also request a Price Quote for the 12 week pregnancy workout plan below. Rates vary based on how many one-on-one visits we schedule as well as whether we do in-person or video one-on-ones.
1 BMC Pregnancy and Childbirth Published: 05 September 2017. Determinants of physical activity frequency and provider advice during pregnancyEilann C. Santo, Peter W. Forbes, Emily Oken & Mandy B. Belfort.
2 Edward R Newton and Linda May. Adaptation of Maternal-Fetal Physiology to Exercise in Pregnancy: The Basis of Guidelines for Physical Activity in Pregnancy. Clin Med Insights Womens Health. Published online 2017 Feb 23. doi: 10.1177/1179562X17693224
3 Sanabria-Martinez G Garcia-Hermoso A. Effectiveness of physical activity interventions on preventing gestational diabetes mellitus and excessive materal weight gain: a meta-analysis. 2015 Aug;122(9):1167-74. doi: 10.1111/1471-0528.13429
4 Determinants of physical activity frequency and provider advice during pregnancy. Eilann C. Santo, Peter W. Forbes, Emily Oken & Mandy B. Belfort. BMC Pregnancy and Childbirth volume 17, Article number: 286 (2017).