Pregnancy and Post Pregnancy

*All of the information provided is for singleton pregnancies. For detailed information on Pregnancy, Post-Pregnancy and Breastfeeding nutrition please check out our Moms Into Nutrition 40-page download (only $1.99)

Lindsay's 9 to 5 book isn't due to be released until January 2011 in bookstores nationwide, but this is where you will be able to find Twin Pregnancy Exercise and more Pregnancy Nutrition/Exercise plans!

Is it important to exercise if I am trying to conceive?

Yes, you should get your body used to exercise before dealing with pregnancy. I recommend starting an exercise program 6-8 weeks pre-pregnancy. My Pre-Pregnancy & 1st Trimester DVD is perfect for this time. I also recommend building up your nutrient stores and targeting your ideal BMI/weight.

Find your BMI here:

Can I exercise while pregnant?

Yes, with your doctor's permission. Please use the Rate of Perceived Exertion (scroll down to see this) to rate your perceived exertion (RPE), or how hard you are working out. The American Council on Exercise recommends pregnant women stay between a 5 & 8. As you progress in your pregnancy it will be easier to achieve a higher RPE without as much work, which is why trimester-specific exercise is so impotant.

Also keep in mind heart rate monitors can be wrong during pregnancy. This is why it is wise to use your RPE.

But please keep in mind that there is no "1 size fits all" exercise for pregnant women. Remember to take it at your own pace and NEVER get to fatigue. My DVDs offer 3 different levels so your body can determine what's too much or too little.

And the general rule is not to do more than you did before you were pregnant.

If you find that any exercise creates a very tired feeling cut down the time, frequency or intensity.

What are the benefits of exercise during pregnancy?

Well, there are plenty of reasons and I am sure you will feel the benefits. But here are a few examples:

1. You will have a healthier placenta, which is vital to your baby.
2. Quicker return to pre-pregnancy weight.
3. You will feel better!
4. Improve recovery time, cardiovascular fitness and muscular endurance.
5. Relieve yourself of common pregnancy complaints: constipation, swelling, cramps, nausea, varicose veins, insomnia, fatigue, back pain, and urinary incontinence.
6. Improve energy levels, mood and circulation.

Can I workout on my back (supine position)?

ACOG recommends that you do not lie on your back after the 4th month. Moms Into Fitness® products follow the American College of Obstetricians and Gynecologists (ACOG) guidelines.

Can I do abdominal work?

This is a question you will have to have answered by your doctor after the first trimester. The Moms Into Fitness series provides core (abs and back) exercises in a safe position for you and the baby during the second and third trimesters. These specific prenatal core exercises are very beneficial to your body both during and after pregnancy.

How often should I workout?

Try to workout at least 3-4 times a week for 30 minutes. Toning should be done every other day. Add some prenatal yoga for relaxation. Ideally you should do some form of exercise most days of the week.

How much weight should I gain?

The Institute of Medicine released new Pregnancy Weight Guidelines in 2009. You will need to know your BMI to see what range you fall in. You can calculate your BMI by using the formula above and entering your pre-pregnancy weight.

• Underweight (BMI < 18.5) gain 28-40 lbs.
• Normal Weight (BMI 18.5-24.9) gain 25-35 lbs.
• Overweight (BMI 25.0-29.9) gain 15-25 lbs.
• Obese (BMI > 30) gain 11-20 lbs.

And don't worry your weight gain is more than just baby! It includes increased blood volume, the placenta, amniotic fluid and more.

Pregnancy Nutrition?

Your body needs approximately 80,000 total calories to support a pregnancy. This breaks down to an average of 300 calories a day coming from all food groups to give you the variety of nutrients you need. The most recent research indicates you do not need to add many calories in the first trimester, but add 400 calories to both your 2nd and 3rd trimesters.

If at any point you are gaining too much weight, do not try to lose the weight, but modify your caloric intake to slow the weight gain. You can check out your specific nutritional needs during pregnancy and breastfeeding. Also check out the Moms Into Nutrition 40-page download (only $1.95)

What is prenatal yoga?

Prenatal yoga is a series of postures and exercises that promote control of your body, spiritual wellbeing and a connection with your baby.

Moms Into Fitness® will take you through exercises and postures that could ease the birthing process, reduce pain and increase the joy or being pregnant and giving birth. You will use safe yoga postures to build strength and flexibility along with relaxation to develop or enhance calmness and confidence.

Stop exercising if any of these symptoms occur and seek your doctor immediately:

• vaginal bleeding
• pre-term labor
• decreased fetal movement
• dizziness
• headache
• shortness of breath
• chest pain
• calf pain or swelling
• muscle weakness
• discomfort
• amniotic fluid leakage

Remember you should stop exercising when fatigued and not exercise to exhaustion. Fatigue should not even be a part of your vocabulary while you are pregnant! Keep in mind Moms Into Fitness® is here to guide you through these 9 months, but please listen to your body and use the modifications.

Maybe you gave birth 3 weeks ago, and maybe you gave birth 12 years ago. Either way you need to retrain your core!

How long do I have to wait to exercise after birth?

You MUST get permission from your doctor before beginning this program or any exercise program. Your doctor will usually recommend that you don't exercise until 6-8 weeks post-partum. You can begin pelvic floor movements (check out Lindsay's Blog to see what she does after the first week) and begin walking within a few weeks. Once you resume exercise do it gradually, use light weights and slowly work up to your ability. Most importantly, don't get frustrated!!!

If you gave birth to multiples you may have to wait a little bit longer. Again, listen to your doctor.

Your body is still getting back to a state of normalcy 6-9 months after giving birth. So you must be cautious and listen to your body while working out to any of the Moms Into Fitness DVDs. Watch Amy (beginner) on Postnatal Boot Camp, Boot Camp 2 and Core Fitness for Moms.

*Make sure you test yourself for diastasis recti (a somewhat common condition that happens during pregnancy but usually goes away).

What if I have never worked out? Or it's been a really long time...

What better time to start than now! You can't do anything about the past, but you can do a whole lot about the future! Exercise will make you feel better and increase your energy. So get started now with the beginner 10 minute routine in Boot Camp or Stroller Pump Level 1!

Can I workout if I am breastfeeding?

Yes, but there are a few things you need to do: consume about 500 more calories per day, wear a supportive bra and consume more liquids. You should expect to lose 1-2 pounds per week until you resume your pre-pregnancy weight, then 1/2-1 pound per week.

Please refer to Breastfeeding and Weight Loss below.

Will my stomach look like it did before I had my baby?

Yes! Once the uterus is back to its normal size, the remaining pooch is weight gain and loose muscles. But it's possible to even look better! Follow these 5 steps to make it happen:

1. Do a variety of exercises. There is no such thing as spot reduction.
2. Bump up your cardio. These are exercises that make you huff n' puff! All moms have fat overlying the abdominal muscles. The ONLY way to get rid of this fat and see the muscles is through exercise and caloric reduction (to learn more about caloric reduction please click on Find your Metabolism)
3. You must watch your nutrition.
4. Give it time! You were pregnant for 9 months!
5. Most importantly, train your Inner Core! Toning the abdominal muscles from the inside-out helps pull the waistline in like a corset. You will find this on the CFS Method, Core Fitness for Moms and Boot Camp 2 DVDs.

Also, you need to make sure you do not have Diastasis Recti (a separation in the abdominal wall) before continuing with abdominal training. Please refer to What is Diastasis Recti?.

What is the quickest, most efficient workout I can do?

Interval Training: Simply put it is the quickest, most efficient way for you to burn fat and tone muscles! There is no way for you to get bored with the MIF workouts! You will be alternating cardio for a few minutes with toning for a few minutes. All of the MIF DVDs use interval training because it provides the best results.

Should I work my abs every day?

NO! Your abs need a break just like any other muscle and you could possibly build your ab muscles and make them bigger. Lindsay's suggestion - bump up your cardio to see those underlying ab muscles!

How often should I workout?

Minimum is 4 times a week for at least 30 minutes. If you don't have 30 minutes, break it up throughout the day. Studies show short, intense bouts of exercise burn just as many calories!

Diet or Nutrition?

You need to watch what you eat, especially if you want to see results quickly! Nutrition is half the battle. Your body is a fat burning machine following pregnancy so take advantage of it! Make sure to read the MIF newsletter for easy tips on weight loss or check out the Weight Loss Program. If you are Breastfeeding please refer to Breastfeeding & Weight Loss below for specific nutritional needs.

What if I only have 15 minutes?

Studies prove short, intense bouts of exercise provide the best results. And one of the quickest, most efficient workouts is through interval training. There are great calorie-burning-benefits in just 10-15 minutes.

Try warming up followed by 1 minute of the following exercises: reverse crunches, squats, push-ups, supermans, front lunges, triceps dips, reverse lunges, Pilates push-ups, squat jumps, plank.

Or try Postnatal Boot Camp or Boot Camp 2, which offers these 10 minute workouts. You will not only boost your metabolism with these toning exercises, but feel great!

What if I plan on getting pregnant again?

Make sure to lose the baby weight in between having kids or the weight will keep adding up. Studies show if you get your body back between having babies, you can resume your old body quickly!

If you are breastfeeding you need to add 300-500 calories to your daily caloric needs for a singleton baby. This is without exercise. If you are trying to lose weight while breastfeeding the best way to monitor this is weighing yourself every Monday morning and if you aren't losing the ½ - 1 ½ pounds/week you'd like you may be eating too many calories (or in some cases not enough). At the same time you must make sure you are consuming enough liquids. And make sure you are producing enough milk.

Keep in mind your weight can stay steady over the course of a few weeks. If you aren't losing around 3 lbs. in 4-5 weeks within the several weeks of giving birth you may need to re-assess how many calories you're consuming...too many or too little...and according to how much exercise. It's safe to lose 1-2 lbs. a week while breastfeeding. Although for smaller women or women with a lower Body Mass Index (BMI can be figured by using the formula at the top of this page) it should be closer to ½-1 lb. a week.

It is always best to speak with a Lactation Specialist about breastfeeding and weight loss.

You can find your specific caloric needs during pregnancy and breastfeeding by visiting www.mypyramid.gov and clicking on pregnancy and breastfeeding.

You can also find more specific information on pregnancy, post-pregnancy and breastfeeding nutrition in our Moms Into Nutrition Guide. Or check out Lindsay's 9 to 5 book...although it's not due to release until January 2011!

If you are interested in learning how Lindsay lost her post-baby weight check out the Lindsay Brin Blog. You'll see her blog and if you click on "Getting my Body Back" you will also find her breastfeeding food journal. There is no "1 size fits all" recipe for weight loss and breastfeeding, but you can find Lindsay's personal breastfeeding menu on her blog.