Tips for Staying Fit and Healthy While Pregnant

So, your pregnant, trying to get pregnant or maybe you just know that someday you may want to have children. Whatever it may be, I’m sure one thing is true. You want to be as healthy before, during and after as you can. I am no doctor but I can say with a great deal of certainty that your pregnancy will not be the same as anyone else’s and will even differ from child to child. As I approach my third trimester of my first child, I do not have the experience with pregnancies like others but I do know that whenever the human body experiences stressors, changes take place and each body handles them differently. I see this happen every day in my work. Although those stressors I see at work are exercise, diet, and behavioral related, each client’s process through the change is different.

Here are a few exercise/health tips that I can now share with you that are a reflection of my pregnancy experience so far.

  1. The healthier you are before your pregnancy, the greater likelihood of a smoother sailing pregnancy. This does not mean that by being healthy you have eliminated all possible complications, it simply means your body will be in a better position if healthy to deal with the ever changing stressors presented to it.
  2. If something doesn’t feel right, DON’T DO IT! Our bodies talk to us every day, telling us to feed them, water them, stretch them. You know your body better than anyone else so listen to it.
  3. Be active. Active has a different definition depending on your levels of activity before getting pregnant. If before becoming pregnant, your exercise routine involved walking and light strength training, I don’t recommend running or Olympic lifting. Keep it to what you know, and realize that as you progress through the pregnancy, you will need to make changes. However, this does not mean you can be lazy during pregnancy. Being lazy will only make the labor and delivery of your baby harder (as I am told), along with recovering after having the baby.
  4. Make wise food choices. The old saying of ‘eating for two’ can cause excessive weight gain, again hindering you and your baby’s health. According to the U.S National Library of Medicine, a healthy diet can help prevent gestational diabetes, anemia, early child birth, low birth weight and improve healing after baby. Although you are feeding two people, yourself and baby, the average women needs roughly 300 extra calories a day to help with baby’s growth. 300 additional calories is not much at all. However, talk to your doctor, this number may be different for you and your baby depending on your current health and weight.
  5. Enjoy yourself! Moving into my last trimester, I can say I have had a great pregnancy. Other than the usual bouts of morning sickness during the first trimester and overall body tightness and aches, I have no complaints. These are all things I fully expected knowing I am making a small little miracle human in my belly. I owe a big thank you to my pre-baby healthy lifestyle and husband, Trenton, who makes sure I keep with the same healthy lifestyle at home. Also to my co-workers who are never afraid of giving me a pep talk or a ‘Suzi’ look (her clients know what I’m talking about) when I just want to be lazy.

Having a support system to hold me accountable to healthy choices can make all the difference. I, along with many other trainers at Performance have trained women who have hopes to become pregnant or are currently expecting. If you are expecting or plan to be, please don’t hesitate to ask a Performance personal trainer about the benefits of having a trainer guide you through exercising while pregnant.  Bottom line, the process our bodies go through when pregnant is truly a miracle. The better you treat your body the better you will feel in return. Remember this not only when pregnant, but every day of your life.IMG_8527 (800x533)IMG_8522 (800x533)

 

 

About Leslie Kos, Personal Trainer

Leslie Kos, Personal TrainerLeslie Kos is a Certified Personal Trainer at Performance. She enjoys having a career in which people’s lives are changed and they are pushed beyond what they thought were their limitations. Through personal training, she is able to prove to clients that they are able to do more, both physically and mentally, then they thought. In her free time, Leslie exercises, goes fishing, plays all kinds of sports and loves to laugh and enjoy life.

Tom P

Since joining Performance, I have made huge gains. The process of recovering from knee surgery has been much easier because of the expertise of the Performance staff in helping me get back to full strength. I would recommend this gym to anyone.*

About Leslie Kos, Personal Trainer

Leslie Kos, Personal TrainerLeslie Kos is a Certified Personal Trainer at Performance. She enjoys having a career in which people’s lives are changed and they are pushed beyond what they thought were their limitations. Through personal training, she is able to prove to clients that they are able to do more, both physically and mentally, then they thought. In her free time, Leslie exercises, goes fishing, plays all kinds of sports and loves to laugh and enjoy life.

Kim C

Performance Fitness Member

“I joined Performance and it has changed my life. Gone are the days when I dreaded trying on clothes at the store, Thanks to Performance, I feel like a super fit mom.”*

About Leslie Kos, Personal Trainer

Leslie Kos, Personal TrainerLeslie Kos is a Certified Personal Trainer at Performance. She enjoys having a career in which people’s lives are changed and they are pushed beyond what they thought were their limitations. Through personal training, she is able to prove to clients that they are able to do more, both physically and mentally, then they thought. In her free time, Leslie exercises, goes fishing, plays all kinds of sports and loves to laugh and enjoy life.

Seth D

Performance Fitness Member

Under the guidance of trainers, I have been able to decrease my 5K time from 28 minutes to under 20 minutes in just 2 years.  I have also lost 30 pounds while increasing strength, endurance and power.*

About Leslie Kos, Personal Trainer

Leslie Kos, Personal TrainerLeslie Kos is a Certified Personal Trainer at Performance. She enjoys having a career in which people’s lives are changed and they are pushed beyond what they thought were their limitations. Through personal training, she is able to prove to clients that they are able to do more, both physically and mentally, then they thought. In her free time, Leslie exercises, goes fishing, plays all kinds of sports and loves to laugh and enjoy life.

Connie R

Training over the last few years at Performance has been the best health decision I have ever made.  Leslie, my current trainer, keeps me on track to stay fit and strong, makes our sessions interesting and challenging, and is always positive, even when I have setbacks.*

About Leslie Kos, Personal Trainer

Leslie Kos, Personal TrainerLeslie Kos is a Certified Personal Trainer at Performance. She enjoys having a career in which people’s lives are changed and they are pushed beyond what they thought were their limitations. Through personal training, she is able to prove to clients that they are able to do more, both physically and mentally, then they thought. In her free time, Leslie exercises, goes fishing, plays all kinds of sports and loves to laugh and enjoy life.

Barry C Testimonial
Barry C

Performance Fitness Member

“I am a competitive cyclist and have been in personal training at Performance for 6 years. The best part about the trainers is that they know our medical histories very well.  Leslie is great at modifying a training session specifically to each individual person’s limitations so as to avoid injury.”*

About Leslie Kos, Personal Trainer

Leslie Kos, Personal TrainerLeslie Kos is a Certified Personal Trainer at Performance. She enjoys having a career in which people’s lives are changed and they are pushed beyond what they thought were their limitations. Through personal training, she is able to prove to clients that they are able to do more, both physically and mentally, then they thought. In her free time, Leslie exercises, goes fishing, plays all kinds of sports and loves to laugh and enjoy life.

Pat S

Performance Fitness Member

“I’m retired and enjoy a full, active life. This is due, in no small part, to the time I spend at Performance. The group classes provide a great workout and lots of variety. Plus, a fun way to meet new friends!”*

About Leslie Kos, Personal Trainer

Leslie Kos, Personal TrainerLeslie Kos is a Certified Personal Trainer at Performance. She enjoys having a career in which people’s lives are changed and they are pushed beyond what they thought were their limitations. Through personal training, she is able to prove to clients that they are able to do more, both physically and mentally, then they thought. In her free time, Leslie exercises, goes fishing, plays all kinds of sports and loves to laugh and enjoy life.

*Results may vary