Five tips to know before you start your prenatal workouts

When you find out you’re pregnant, there’s a lot to figure out and it may seem overwhelming. On the fitness front, I got you covered. I’m going to share five things I want you to know before you start your prenatal workouts. I’m Colleen Wood, a prenatal and postpartum trainer in Conshohocken.

Whether you are already pregnant or planning to be, these tips can help you mentally prepare for the fitness journey ahead. These tips should help get you started, but consider working with a professional if you feel unsure along the way!

Tip 1

It’s ok to start working out (when you’re pregnant), even if you haven’t worked out before or recently. NOW is a great time to get started with a workout plan. As long as you have no contraindications, working out during pregnancy is great for both you and the baby!

Tip 2

It’s also ok to not workout right away, especially in the first trimester. Between the crazy change in hormones, fatigue, nausea, and everything else, you may feel like total crap… and not physically able to workout at this time, and that’s ok! Startup in the 2nd trimester when you feel more like yourself and you have the energy to do so.

Tip 3

Get your mental game in check so you know WHY you are working out. I’m looking at you – my competitive people. Working out during pregnancy is going to be and feel different than before. That doesn’t mean you are not allowed to workout hard during this time, but there is no benefit to you going all out and trying to keep up with your previous fitness level, especially if you plan to come back to fitness after the baby. You should find a shift in your goals, expectations, and attitude to help you navigate this fitness journey.

Tip 4

A combination of resistance training AND cardio training is going to be the best way to go about your prenatal fitness journey. Both have great benefits and serve different purposes during this time. If you’re used to only one form of training, try to mix it up.

Tip 5

Get acquainted with your pelvic floor! I cannot stress this enough, for anyone, really. You will want to figure out how to work with it throughout your pregnancy, and that does not just mean kegels (enter: diaphragmatic breathing). Your pelvic floor will change and has a huge role throughout your pregnancy, so it’s important to learn how it works, know how to relax it, and how to help it postpartum.

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