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Pregnancy weight gain

Ok ok ok, I am 3 weeks behind on posting this 🙈 it’s shameful I know and I have zero excuses for you. I found this topic really interesting as I went through my prenatal fitness course and wanted to talk a little about it. There is often a lot of misconception on pregnancy and how we treat the body. There are SO many common ‘myths’ about eating for two, craving/eating what ‘the baby wants’ and they’re all lies! 

The SOGC/CSEP (society of obstetricians and gynecologists/Canadian society for exercise physiology) use BMI categories to determine the approximate weight gain based on your current weight/height/gender. Now I’m not a huge fan of the BMI but I do appreciate the guidelines they offer in this case. 

If you are unfamiliar with the BMI it follows these 4 categories. I have added the pregnancy weight gain for comparison 😊

BMI <18 -weight gain: 15-25lbs

BMI 18.5-24.9 -weight gain: 25-35lbs

BMI 25-29.9 -weight gain: 15-25lbs

BMI >\=30 -weight gain: 11-20 lbs

Now these numbers aren’t exact science. Everybody’s body is different and let’s be honest, when you move through the different stages of pregnancy it can be hard to maintain a lean clean diet all the time. That being said it does offer an aspirational guideline if you move through this from the first trimester. If you’re nearing the end and have exceeded this recommendation, don’t worry about it now and definitely don’t try to undo 😊 Pregnancy needs fitness maintenance and healthy eating. 

To break it down further, 

The average newborn baby is 8lbs. 

Placenta: 2-3lb

Increased blood supply: 4lbs

Large uterus: 2-5lbs

Amniotic fluid: 2-3lb

Increased breast tissue: 2-3lb 

Stored fat: 5-9lbs 

This totals at around 25-30lbs of baby required weight at full term. 

If you’re like me and typically eat a lean and low calorie diet, watching calories can also be more important. In the first trimester baby is so tiny calories don’t matter. As you move into the second and third trimester, baby’s needs become a little higher and they may require more calories for healthy growth and function. It is recommended women increase their calories by 300 in the second trimester and around 500 in the third trimester. This is an easy extra snack or two. Keep in mind these need to be healthy calories to ensure your growing baby gets all the nutrients they need for proper development. 😊 

I am a firm believer that we are in control of our bodies and there are a lot of things we can do to improve our pregnancy experience. Some call it luck that I’ve made it 34 weeks with no cravings, sickness and only healthy weight gain, but it’s not luck. I stacked the cards in my deck to try and create the best outcome. I don’t cave to ‘cravings’, I worked out through the bit of sickness I had and I eat well! I treat my body as if I am as capable as I was before pregnancy. I think a strong mind contributes to a strong body and I don’t let people do things for me (within reason). I am not a delicate flower, I am strong and capable and I treat myself that way 💕 always know your strength! You will need it soon 😊

Following these guidelines not only ensure personal health, but encourage the development of a happy, healthy baby. 😊 if you have any questions don’t hesitate to reach out and ask! 

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Bump Day update!

Happy Easter! 

Today marks 30 weeks of pregnancy and I couldn’t be more excited for my nearing due date. In addition to this I get to blog from my WARM and sunny patio tonight while muffins bake in the oven which is amazing. With the warmer weather and busy work weeks I know the next 10 weeks are going to fly by. 

For some reason 30 weeks is a big milestone for me, the last months I’ve told myself as soon as I get here, baby will be in my arms before I know it. I took a little time to look back to earlier in my pregnancy and giggle at how tiny I was but how exciting that little bump was. I was willing it to grow. Now that baby’s getting bigger, I’m willing an easy way to put my runners on 😂 or to have an easy shower….showering is officially harder than working out. 

I started here, at 19 weeks documenting my pregnancy changes. I still can’t decide if thats a tiny baby bump or if I was a little bloated haha who knows. 

I snapped this one on my way out the door yesterday, my 30 week baby! The last few weeks have been the most wonderful weeks where baby’s soft whispy movements have turned into full on kicks, rolls and dance moves. The best part, Nic can feel them now too 😊

I’m realizing now that all the content I mentioned in social media today is a lot to cram in and I want to dive into weight gain during pregnancy because I find weight gain misconceptions super common. Ill share about this one in a post later this week.

I am also really excited to share about my 4 week prenatal fitness program. There are SO many benefits to exercising during pregnancy and I hope to share that with other expecting moms. This program is packed with information and a progressive workout program. As there are things to avoid while exercising, it can be a daunting experience, especially if you’re learning from Pinterest or Google searches. 

So..what we all want to know, what do you get?

•FIIT for every level 

•Intensity measurements

•A tested 4 week fitness program

•written cues and images for each exercise

•suggested sets and reps 

•Information on warning signs, prenatal core and avoiding diastasis recti 

•5 workouts + a warm up and extra core workout 

•Improved CV and muscular endurance 

•More energy! 

I want to make this available to EVERYONE so I will be offering this program for 40$, yours to keep 😊

If you’re pregnant or know someone who is feel free to share this information! The program will go live May 1st but you can prepurchase to get it early! 

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Managing Sciatic Pain and RLS

Good morning!! 

As I’ve shared I have been struggling with restless leg syndrome and self diagnosed myself with sciatica (I haven’t had a chance to visit my doctor yet about it). If you have never experienced RLS, in my case the pain and numbness originates around my sacrum and radiates down one or both of my legs (usually my right leg). This numb tingly pain gives me the unbearable urge to move my leg. It is more annoying than anything but definitely makes relaxing almost impossible. The sciatic pain I can handle, the RLS needs a solution, this mama is getting TIRED! hah.

I have done a lot of research on what causes RLS and how to treat it, but have hardly found answers. These are the treatments I have tried so far.

1. Lavender-epsom salt bath: this treatment is hit or miss. Sometimes it gives me a little relief, sometimes I get restless legs in the tub and have to get out. I have read that magnesium and lavender  (independently or together) can be used to treat RLS, unfortunately I haven’t had much success with these in a spray or a soak, together or on their own.

2. Eating magnesium rich foods. I have tried avacado, leafy greens, almonds, PB, soy milk…nothing works. 

3. Consume more iron. Didn’t make a difference.

4. Tylenol. I have tried taking this and find it works, most times. I really hate taking pills like this and try to avoid at all cost. 

5. Ice. Feels great in the short term by freezing the area, however as soon as the ice is gone I am aware of my symptoms again.

6. Heat pad. This works a little better for me, my conclusion is that it helps release or loosen up tight muscles I have in my hips which causes the restlessness. 

7. Moving around. Seems legit right. I have tried this and found occassionally I might get a little relief as I move but the symptoms reappear as soon as I sit or lay down. 

8. Foam roller. This has worked the best so far. When I roll out my lower back, I often sit on my sacrum and feel pressure on the muscles. This will often cause my leg to feel restless while I roll, but relieves the symptoms for a short time after 👌

So far those are the most common treatments I have discovered. If you have dealt with it and have any other suggestions I would LOVE to try them out!! 

**Keep in mind, the things that haven’t worked for me may work for you so don’t write them off without trying 😊