I wanted to talk about my first trimester and fitness. I will start off by giving you some basic trimester 1-workout advice:
-if you were not physically active when you got pregnant, you can start slowly with light cardio and light weights if you are having a normal pregnancy, follow your doctors recommendations
-don’t do crunches or sit-ups
-do 3-5 minutes of active core breathing daily
-exercise in a cool well ventilated space
-ensure that your workout intensity does not exceed moderate to hard and that you can still hold a clear conversation without being out of breath
-when doing cardio try to keep it low impact so as not to put unnecessary impact on your pelvic floor
-exercise 3-4 times a week to maintain consistent physical activity levels
This is my second pregnancy and since becoming pregnant the first time I learned a lot more about prenatal and postnatal fitness, preventing pelvic floor dysfunction and minimizing diastasis recti effects. Thanks to my extensive training, reading and practical experience I have a much better grasp of what to do and what not to do this time around. My core work is restorative and preventative rather than hard or aggressive on my muscles. During my first pregnancy I developed a diastasis recti and pelvic floor dysfunction, yes I leaked pee when I jumped, skipped, sneezed, so live and learn.
That being said, all good intentions this time around until I got bronchitis from my toddler who brought it home from school and I am coughing for 3 weeks straight, putting a ton of pressure on the pelvic floor. I had to be very careful to engage my pelvic floor for the coughing as much as possible and increase my core breathing time intervals each day to counter this issue.
Working out during trimester 1 can be so hard sometimes especially if you are having morning, afternoon and all-day sickness and even if you aren’t nauseous you may be really fatigued. Some days a nap may be more important especially if you didn’t sleep enough the night before. Other days, getting out a going for a brisk walk and doing your core breathing can really make you feel better and more energized and will help you sleep better too. I have not been nauseous during either pregnancy, yay me, but I get extremely fatigued for the first 3.5 months so there are days where I do need to choose nap over exercise. Getting active generally makes me feel good, happy and healthier, but especially so during my pregnancy as I want baby and me to be as healthy as possible. I always do resistance training so I continue to do that while I am pregnant and it makes me feel so strong and healthy and like I have some control over my body, which seems to be changing DAILY! I love it.
As I mentioned briefly I am extremely fatigued during the entire first trimester and as a result start craving sweets and carbs. I try to fight it with fruit, veggies, nuts and seeds and snacking regularly so that I don’t have crashes and cravings as much, but sometimes you just need some chocolate and a nap. So nap or go to bed earlier because if you are like me you probably just need a bit more rest, especially with a toddler around.
That kinda summarizes the first trimester as it relates to health and fitness for me, tired, draggy balanced with exercise! Pregnancy has its ups and downs; it is not all sunshine and rainbows. But I am lucky to have this experience and I love my kids more than anything so it is worth it. I would love to hear about your first trimester and how you cope and enjoy your pregnancy!