Management of Gestational Diabetes Through Exercise and Nutrition A report released by the CDC in 2015 revealed that nearly half (47%) of all pregnant women gain more than recommended during pregnancy (1). The studyâs co-author, Dr. Andrea Sharma, an epidemiologist with the U.S. Centers for Disease Control and Preventionâs Maternal and Infant Health Branch stated, âThis is a concern because gaining too much weight has health consequences for both mothers and infants(2)â. Gestational diabetes mellitus (GDM) is one of these …
How To Exercise in the Second Trimester
EXERCISING DURING YOUR SECOND TRIMESTER If youâre in your second trimester, you may be feeling more energetic now and relieved to be beyond the first trimester! There are so many milestones throughout pregnancy, congratulations on being here! You may be thinking more about exercise these days and although you may not start to âshowâ until a bit later, you should bear in mind that certain considerations should be made to your exercise program as your body changes, the fetus moves …
How To Exercise in the First Trimester
TOP 5 TIPS FOR EXERCISING IN THE FIRST TRIMESTER Youâll be pleased to know there are very few exercises that you canât continue doing in the first 12 weeks of pregnancy.  Although you may struggle with fatigue and nausea, if you do no exercise for the first trimester, youâll probably feel more tired, your fitness level will drop and chances are…youâll feel sluggish and uncomfortable. So, why not go for a walk? Get outside for just a few minutes and …
Push-Up for Upper Body Strength in Pregnancy
Upper body strength is often overlooked–especially for women and it seems to drop off  our radar entirely during pregnancy as we begin to think more about core, pelvic floor and lower body strength. The thing is, upper body strength is vital to maintaining alignment, overall strength and stability as well as to prepare for the work of delivery and postpartum care! You see, once baby arrives, you will be carrying the most adorable weight you can imagine!  Instead of being …
Safe Core Exercise in Pregnancy
This can be so confusing! Â Sit-ups? Â Crunches? Â Leg-lifts? Planks? Â If you are pregnant, hopefully you are no longer performing traditional abdominal exercises such as crunches or sit-ups. Â If you have been, that’s okay…but this might be a great time to transition to more beneficial, safer core exercises. Â I will explain more about why and how to do so safely in this article. Traditional abdominal exercises such as sit-ups (as well as others), activate the rectus abdominis, the top layer of …
Prenatal Exercise Guidelines: My Top Three Tips!
Exercise during pregnancy. Â By now, most of us know that we should be doing it, but how? Â What’s safe? What’s most beneficial and where can you go for reliable advice and instruction? If you know me, then you know that I am a firm believer in individualizing your exercise program during pregnancy and postpartum both. Â In fact, I require a one-on-one with each and every client prior to booking into group training sessions for this very reason. You have a …
Reasons Why You Can’t Lose Your Mummy Tummy–Part II
Ok, so this is part two of a three part series of articles concerning your âmummy tummyâ. Recently, I discussed how new moms often feel a bulge or layer of fat around their mid-section, and no matter what they do, they canât shift it! Thatâs the pillow-like feeling I referred toâand it can be a bit of a surprise postpartum. So, letâs talk about diet and itâs impact on recovery and the mummy tummy! Diet and nutrition work in tandem …
How do I lose my Mummy Tummy?
 PART I How are you feeling about your postpartum belly? Personally, Iâve always been conflicted. Physically, mine felt like a pillow for quite some time and I even remember resting my arm on it while I nursed my newborn son!  What an odd feeling that was!  A belly that had been full and taught for so many months was now loose, overstretched, weakened and distractingly present. I had a sudden desire to obliterate this leftover pillow. Ironic, seeing as it …
Diaphragmatic Breathing: “Ahhhh”
We know that life begins with the first breath and ends with the last. Â But it is how we breathe in between the first and last that greatly impacts how well we live this life. Â Â Nancy Zi, The Art of Breathing I am often asked, “What’s the best exercise I can do the prepare my body for childbirth?” You might be surprised to learn the answer…it’s not squats, yoga poses, or kegels. Although each exercise plays an important …
Benefits of Prenatal Exercise
Exercise during pregnancy. Â Everyone seems to have an opinion, but who and what information can you trust? Â A sampling of advice may include “walking only”, “no impact”, “no twisting”, “stick with yoga”, “don’t get your heart rate above 140 bmp”, “and the always popular, “just do what you’ve been doing for exercise.” Â Well, what if you’ve been training for Ironman Triathlons or perhaps you haven’t been exercising at all? Â Where does that leave you other than a bit lost …
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