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Squats & Stripes

Beginner: Bodyweight Squat

Stand facing forward with your feet shoulder-width apart or slightly wider. Extend your hands straight out in front of you to help keep your balance. You can also hold your hands at chest level or place them behind your head.

Bend at your knees and hips, like you’re about to sit in an imaginary chair. Keeping your chest lifted and your spine neutral, lower as far down as you can.

Make sure to keep your knees over your ankles and press your weight back into your heels.

To rise, push through your heels to bring yourself back to standing position. Do this squat 10 times. (For a greater challenge, place a loop band on the legs just above the knees).

Side view of a woman standing, then extending her arms out straight and bending into a squat position

Moderate: Jump Squat

Stand facing forward with your feet shoulder-width apart or slightly wider. Extend your hands straight out in front of you to help keep your balance.

Bend at your knees and hips, like you’re about to sit in an imaginary chair. Keep your chest lifted and your spine neutral.

On the way up, explode up through your toes into a jump reaching your arms up overhead.

Land softly, immediately dropping back down and exploding back up again. Do this jump squat 10 times.

Side view of a woman standing, then lowering into a squat, and then jumping up in the air

Advanced: Squat with Kickback

Stand facing forward with your feet shoulder-width apart or slightly wider. Drop down into a squat position.

As you come up, lift your right foot off the ground, squeezing your glute and kicking your leg back behind you.

Lower your right foot back to the ground, squat down again, and repeat. Do this squat with kickback 10 times before switching to kick your left leg back. (For a greater challenge, place a loop band on the legs just above the knees).

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Red, White, & Glutes

Beginner: Forward Lunge

Stand tall holding a pair of dumbbells by your sides (palms facing in) with your feet hip-width apart. (If it is too challenging, you can do this lunge without the dumbbells).

Keeping your chest up, shoulders back, and back flat, take a large step forward with your right foot. Lower your body until your front thigh is parallel to the ground and your rear knee is bent 90 degrees.

Pause, and then reverse the movement to return to starting position. Do this forward lunge with the right foot 10 times. Switch and then step forward with your left foot. (For a greater challenge, wrap a loop band around the legs just above the knees).

Woman holding dumbells at side standing, then moving into a lunge

Moderate: Curtsy Lunge

Stand tall holding a pair of dumbbells by your sides (palms facing in) with your feet hip-width apart. (If it is too challenging, you can do this lunge without the dumbbells).

Take a big step back with your right leg, crossing it behind your left. Bend your knees and lower your hips until your left thigh is nearly parallel to the floor.

Keep your torso upright and your hips and shoulders square. Return to starting position.

Then repeat on the other side. This completes one rep. Do this alternating curtsy lunge 10 times. (For a greater challenge, wrap a loop band around the legs just above the knees).

Advanced: Jump Lunge

Take a large step forward with your right foot. Lower your body until your front thigh is parallel to the ground and your rear knee is bent 90 degrees. Prepare to jump by leaning slightly forward and contracting your core muscles.

Explosively drive both feet into the floor and launch your body upward, fully extending your knees and hips. As you jump into the air, bring your feet quickly together and switch positions as you begin to land.

When you land, your forward knee should be over your forward foot. Avoid remaining on the toes of the forward foot. Keep your hips back and allow your knees to bend deeply to absorb the landing. Don’t lock your knees.

Drop to a deep lunge position as you prepare to start the next jump lunge. Do this jump lunge 10 times.

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Independence Row

Beginner: Bent Over Row

The starting position for this move is similar to that of a deadlift, with hinged hips and a flat back. Hold a dumbbell in each hand and stand with feet hip-width apart.

Hinge at the hips until your chest is parallel to the floor and back is flat. Lower dumbbells to the floor until arms are straight.

Squeezing the shoulder blades together, slowly bend your elbows to pull the dumbbells back toward your hips.

Make sure to keep your elbows tight next to your body. Return to starting position. Do this bent over 10 times.

Moderate: Single Leg Bent Over Row

Holding a dumbbell in each hand, stand with feet hip-width apart.

Hinge at the hips until your chest is parallel to the floor and back is flat.

Lift one foot off the ground and extend it straight back. Lower the dumbbells to the floor until elbows are completely straight. Make sure to pull the shoulders down and away from the ears.

Squeeze your shoulder blades together, draw your belly button toward your spine, and slowly bend your elbows to pull the dumbbells back toward your hips. Return to start. Do this single leg row 10 times before switching legs.

Advanced: Plank Row (Renegade Row)

Place two dumbbells shoulder-width apart on the ground. Start in a high plank position, with shoulders stacked over the hands, each hand gripping a dumbbell, feet hip-width apart.

Pull your shoulders down and away from the ears, and slowly bend one elbow back, keeping arm close to your side as you pull the dumbbell up toward your hip.

Return to starting position, placing the dumbbell down softly.

Do this 10 times before switching to the opposite arm. #fitnessclub #womanfitness #fitnesscenter #Fitness #healthyliving #daypass #gym

Star Spangled Push-Ups

Beginner: Wide Hands Push-Up

1. Start in a plank position with your hands wider than shoulder-width apart.
2. Slowly bend your elbows out to the side as you lower your body toward the floor. Pause when your chest is slightly hovering from the floor.
3. Engage your core as you press into your hands to lift your body back to the starting position. Do this push-up 10 times. (You can also wrap a resistance band around the back and hold an end in each hand for a greater challenge).

Moderate: Diamond Push-Up

1. Start in a plank position, with your hands together and angled inward at 45 degrees. Your index fingers and thumbs should touch to form a triangle (or diamond).
2. Keeping your elbows tight to your body, bend them to lower your chest toward the floor.
3. Engage your core as you press into your hands to lift your body back to the starting position. Remember to keep the triangle directly below your chest throughout the movement. Do this diamond push-up 10 times. (You can also wrap a resistance band around the back and hold an end in each hand for a greater challenge).

Advanced: Staggered Hands Push-Up

1. Starting in a plank position, move one hand forward and the other back so they’re offset by about 6 to 12 inches.
2. Slowly bend your elbows as you lower your body toward the floor. Pause when your chest is slightly hovering from the floor.
3. Engage your core as you press into your hands to lift your body back to the starting position.
4. Keep your elbows tight to your body throughout the movement. Do this staggered push-up 10 times. Switch the fore and aft positions of your hands to work the other side. (You can also wrap a resistance band around the back and hold an end in each hand for a greater challenge).

Firework Deadlifts

Beginner: Romanian Deadlift

1. Stand with your feet hip-width apart, knees slightly bent. Hold a kettlebell at your thighs. (You can also use dumbbells if you don’t have a kettlebell).
2. Hinge at the hips, bending slightly at your knees. With your back flat and torso parallel to the floor, lower the weight to reach your shins.
3. Keeping your core tight, push through your heels to stand up straight. Keep the weight close to your shins as you pull up. This completes one rep. Do this deadlift 10 times.

Moderate: Kickstand Deadlift

1. Stand with your feet hip-width apart. Hold a dumbbell or kettlebell in each hand.
2. Place one foot a foot-length in front of the other. Your stance should be staggered.
3. Hinge at your hips to lower your body. With your back flat and torso parallel to the floor, lower the weights to reach your shin of your front leg.
4. Keeping your core tight, push through your front heel to stand up straight. Keep the weights close to your shins as you pull up.
5. This completes one rep. Do this kickstand deadlift 10 times before switching legs.

Advanced: Single RDL

1. To start, stand with your feet together. Hold a dumbbell or kettlebell in each hand.
2. Shift your weight to your right leg. While keeping a slight bend in your right knee, raise your left leg straight behind your body. Hinge at the hips to bring your torso parallel to the floor and lower the weights toward the floor.
3. At the bottom of the movement, your torso and left leg should be almost parallel to the floor, with the weight hovering a few inches off the ground.
4. Keeping your core tight, push through your right heel to stand up straight and pull the weight back up to the starting position. Bring your left leg back down to meet your right.
5. This completes one rep. Do this single RDL 10 times at a slow and steady pace before switching legs.

Exercise? Your days are busy from the moment you wake up. Between getting the kids set for the day, running your household, and managing your career, you’ve got a lot on your plate. And if you can’t find time to work out in the middle of it all, you are definitely not alone.

We all know exercise is critical for maintaining a strong body, decreasing the risk of chronic disease, and safeguarding mental health.

Still, it can be tough to fit in a workout on busy days.

We know exactly how hard finding time to exercise as a working mom can be. Many women in this situation are professionals, executives, and all-around boss ladies with jam-packed schedules.

Fortunately, we can tell you that it is possible to find time to exercise, even with the busy lifestyle of a working parent.

In this post, we’ll share a few tips for prioritizing your fitness and carving out some time each day for you, your health, and your goals.

Let’s dive in.

How Can Working Moms Find Time to Exercise?

If you’re raising small kids or struggling with finding time to exercise when working an irregular schedule or traveling a lot, you might feel frustrated when it comes to exercise.

You want to find time for fitness, and you know it’s important to your overall health and wellbeing, but you’re finding it difficult to create a schedule.

Fortunately, all you need is a plan.

Here are a few of the top strategies recommended for working moms:

1. Make an appointment with yourself

You’d never dream of missing that big presentation or client meeting, and you honor your daily calendar like it’s a legally binding contract. Because of this, we always recommend that women juggling a busy lifestyle prioritize their fitness by putting it on a calendar, just like you would any other important appointment.

And, here’s the deal:

Once it’s on your calendar, it’s non-negotiable. This appointment with yourself is exactly as important as a meeting with any client or partner.

Write your class times in your day planner, have your assistant block off your weekly workouts in your meeting book, or enter your workout windows in your Google Calendar.

This keeps things organized and helps you get proactive about protecting your exercise time. It’s a simple trick, but it can go a long way toward helping yourself stay accountable.

2. Clarify your “why”

When you don’t have a clear motivation to work out, it’s easy to compromise your fitness goals. To prevent that, I recommend visualizing the “why” that keeps you motivated.

Take a moment to think about why you exercise, and why fitness is important to you.

It could be…

• To stay fit and avoid health problems
• To feel good in your clothes and body
• To stay strong and active so you can keep up with your kids as they grow
• To set a good example for your children
• To reclaim your body after having a baby
• To pursue an audacious goal, like running a marathon or participating in a fitness competition

No matter what your motivation is, finding a way to keep it top of mind is critical.

If you’re a highly visual person, I recommend writing a “mission statement” (example: “I work out to keep my mind and body strong so I can set an excellent example for my children and be an effective head of my household”) and keeping it someplace you’ll see it every day.

Next time you feel like skipping the gym, your mission statement will help you dig deep and find your motivation.

3. Pre-book a session with a personal trainer

We tend to be more committed to things we’ve already invested in, or things that someone is counting on us to do (this is especially true for women).

That’s exactly why personal training tends to be so effective:

When you pay a trainer and book a session you know they’ll be waiting for you to show up to, you’re much less likely to decide that you just don’t have the energy to hit the gym.

Why? Simple: you have someone keeping you accountable to yourself.

With this in mind, find ways to commit (in advance) to your weekly workouts. Sign up for classes online, pre-pay for your workouts, or leverage one of our online fitness courses.

Online classes allow you to schedule classes whenever you have time while also tapping into a virtual fitness community that will hold you accountable to reach your goals. Because they’re so convenient, I think online classes are the best workout for busy professionals.

4. Make it a group activity

Again, accountability matters when it comes to staying fit. And exercise is just more fun when you have someone to do it with.

If you’re usually a solo exerciser, I recommend finding ways to involve your friends and loved ones in your fitness goals.

Here are a few ideas:

Enlist a girlfriend as a running buddy, set a lunchtime gym date with a coworker, plan active outings with your kids and family, or sign up for group fitness classes.

When it comes to meeting your long-term fitness goals, encouragement from others can make all the difference.

5. Maximize small chunks of time

Here’s a hard truth:

There’s always time to work out. You have the same number of hours in the day as anyone else – it’s how you use them that matters.

Even the busiest schedules offer opportunities for a workout. While you might have to get a little creative with it, there are ways to carve out time.

Here are a few suggestions:

• Utilize your lunch break. Meal prep for the week to ensure you have a healthy lunch at the office with you — or, even better, sign up for our healthy meal delivery service. This frees you up to head to the gym before it’s time to get back to work. If you’re still working from home, lunchtime is an excellent time to squeeze in a walk for some steps and fresh air.
• Wake up early. One of the easiest ways to make time for exercise is to get up earlier than normal. Early mornings are an excellent time for working moms to find some peace and quiet. While your kids and partner are still asleep, you can take a run, do some at-home cardio, or join one of your favorite online fitness classes.
• Add more activity to the things you already do. Look for ways to combine workouts with something you already need to do. For example, consider combining your workout and your commute by biking to work, or walk to the store instead of driving. Alternately, fit in a quick workout on the way home from the office (make it easier by keeping a gym bag full of fresh workout clothes in your car at all times). Even simple things – like riding a stationary bike while you watch your favorite shows – can go a long way toward helping you maximize your time and crush your fitness goals.

6. Work out at work

Working moms are the queens of multitasking, so why not get your daily dose of exercise even when you’re stuck in the office all day?

From sitting on a balance ball instead of an office chair (excellent for your core and stabilizing muscles) to squeezing in a few reps of dumbbell curls, there are dozens of genius ways to work out while you’re at work.

Any time you have a few extra minutes, lock the door, forward your calls, and join me in the online studio.

7. Gift yourself a membership

Finding time to exercise each day is mostly about making it a priority. And, for smart, strong, driven women like my clients, one of the best ways to do that is to invest in the process.

In addition to weekly touchpoints designed to hold you accountable, buying yourself a membership to work with me provides dozens of benefits that support your health goals:

• Get monthly meal plans and nutritional counseling tailored to your needs and goals
• Access our convenient app where you’ll receive customized habits coaching and a cardio plan designed to get you to your goals.
• Enjoy a private Facebook members page where you can meet like-minded ladies
• Secure priority scheduling – because your time matters.

If you’re working remotely or you have small kids, I also offer in-home training services.

Our mobile trainer will either come to your home with all the necessary equipment for a great workout, or you can hop onto Zoom for an effective, tailored session designed for you.

This is an excellent way to get a great workout between digital calls or meetings.

Manage Your Fitness Goals Like the Executive you are

Life as a working mom means wearing lots of hats. You play a critical role in the lives of your kids, partner, coworkers, and clients, and taking care of them requires you to take excellent care of yourself, first.

When you prioritize your fitness, you get proactive about creating and maintaining the best version of yourself and insisting on a healthy and well-balanced life – for you and everyone who loves and counts on you.

While finding time to work out during a hectic day can be challenging, the secret is just getting serious about making time. The tips in this post will help you find the space, and I’ll help you find the perfect workout to fill it with.

Ready to focus on your fitness?

Just as we need to look after our bodies, so we all need to take care of our mental health. According to the World Health Organization, one in every eight people worldwide (970 million) live with a mental disorder, and almost one in two (44%) will experience a mental health disorder in their lifetime.

From TV celebrities to royal family members, mental health conditions can affect anyone at any age and at any time. They can stretch from days to decades. The good news is that physical activity can help.

Countless studies show the benefit of exercise. People who move more report higher levels of wellbeing and lower levels of stress and anxiety.

It’s more than just about your home life, too, as more employers are learning how to support employee mental wellbeing through physical activity every year.

Physical activity releases those feel-good hormones that improve your mood and give you more energy. It also helps you sleep better; we all know how poor sleep can affect your mood.

The natural anti-depressant nature of exercise

Exercise is so beneficial in treating mental wellbeing problems that at the start of 2023, researchers from the University of South Australia (UniSA) said it should be the first choice treatment for depression and other common mental health conditions.

In one of the most comprehensive research reviews to date, this considerable study published in the British Journal of Sports Medicine confirmed that physical activity is highly beneficial for improving symptoms of depression, anxiety and distress.

In fact, the findings show that exercise is 1.5 times more effective than counselling or the leading medications in managing depression.

And it doesn’t take long to take effect, either. The research showed that exercise interventions lasting 12 weeks or less effectively reduced mental health symptoms.

What type of exercise makes a difference to mental health?

According to UniSA researchers, all types of physical activity and exercise benefit our mental wellness, from walking and resistance training to Pilates and yoga.

But the research did show that higher intensity exercise, those sessions when you are at the upper end of your maximum heart rate and hitting the yellow and even the red zones had more significant improvements for depression and anxiety. Longer workouts had more minor effects compared to short and mid-duration bursts of physical activity.

A ground-breaking report by the John W. Brick Mental Health Foundation (JWB) in 2022 reviewed over 30 years of published research on the link between physical activity and mental wellness. It found that combining strength training with cardiovascular exercise had more mental health benefits than either exercise alone.

The report also showed that mindfulness-based activities like yoga and tai chi, though they can be lower intensity forms of movement where you are primarily in the blue and green zones, deliver more mental health benefits than walking.

And team sports, cycling and aerobic or gym workouts are the top three forms of exercise associated with over 20% fewer “poor mental health” days per month.

How much exercise is enough to benefit your mental health?

The World Health Organization’s guidelines encourage people to do 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity a week, which equates to 1300 Myzone Effort Points (MEPs) a month.

The JWB report found we should be doing three to five 30-45-minute moderate to vigorous weekly exercise sessions for optimal mental wellness benefits – matching the WHO physical activity guidelines.

People who hit this sweet spot have better mental health than those who exercise under three times a week. Interestingly, the research shows they also have better mental wellness than people who work out more than five times a week.

It shows that more exercise isn’t always better – don’t underestimate the importance of rest and recovery.

Where is the best place to exercise for mental health benefits?

The beauty of heart rate wearables like Myzone is that you can exercise wherever you want and still track your activity.

More and more evidence shows the benefits of exercising outdoors for your mental health. Being active in the fresh air, and especially in nature, reduces stress and anger.

This “green exercise” can also decrease levels of anxiety and depression, while the natural light can really help people who suffer from seasonal affective disorder (SAD).

From boosting your mood and improving self-confidence to relieving tension and enhancing your mindfulness, exercising in mother nature really is an all-around winner for our mental wellness.

However you like to exercise, get moving this Mental Health Awareness Month to boost your body and mind.

Fitness While Pregnant

There is an undeniable connection between healthy mothers and healthy infants. Debates on the benefits and potential risks of pregnancy & exercise have been gaining public attention across media and social media in the past few years, with strongly voiced pro and con opinions. While some are based on research findings, most appear to be based on gut, culturally and socially rooted opinions and what is deemed appropriate by each and every one’s standards and education on the matter. 

Let’s add functional fitness to this already spicy mix. Functional fitness has always been a controversial subject due to the high intensity involved in the workouts, perceived by many as raising the risk of injuries, despite studies showing the injury risk per thousand hours actually being lower than in some endurance sports such as running. But as functional fitness is maturing as a sport discipline, its athletes are maturing together with it, making room for other issues critiques love picking on. We’ve witnessed the first generations of Games athletes hang up their competition shoes, but continuing high volume training. We’ve seen some of them start families and continue thriving in sports after cute little juniors appeared in the picture. As this appears to be a top subject for people hungry for controversy, we’ve found some research and decided to share the results of a few studies with you, to get a clearer view over physical activity during the prenatal and postpartum periods. 

In this article we will discuss physical exercise in the prenatal period, including the benefits of exercising during pregnancy for the future mom and for the fetus, which exercises are recommended and which are to be avoided, how to scale according to each trimester and what are the body’s caloric requirements during pregnancy. We will dedicate a separate article to discuss fitness in the postpartum period. 

What does research say about exercising and pregnancy

In the study “Benefits of Exercise during Pregnancy”, authors Heidi Prather, Tracy Spitznagle and Devyani Hunt reviewed over 125 research papers on the subject, published after the year 2002, and summarized their findings for a better understanding of the benefits of exercise on the mother, the fetus and the newborn.

It’s important to know that already in 2002 The American College of Obstetrics and Gynecologists recommended that, during pregnancy, women should perform 30 minutes or more of moderate-intensity exercise on most, if not all, days of the week. Despite of the fact that this recommendation became known worldwide, even nowadays many healthy pregnant women are either not advised about the benefits of exercise or choose not to engage in physical activity exercise. Moreover, it has been reported that both previously active healthy women and also inactive women are at low risk for adverse fetal or maternal events when engaging in routine physical activity during pregnancy. The study says that “after becoming pregnant, women generally tend to decrease their activity levels because of lack of motivation, perceived lack of time due to family and work demands, desire to postpone weight loss until after delivery, and pain with movement.”

Looking at the big picture though, aerobic exercise, some forms of strength training, stretching and yoga have all been repeatedly reported to be safe to perform when pregnant. When it comes to aerobic training, there’s a wide variety of exercises to choose from: stationary bicycling, jogging, walking, stair climbing, treadmill, water gymnastics, swimming, and aerobic dance classes – all of them having been used by pregnant women with no adverse effects. 

Speaking about duration, women have reported to exercise between 12 weeks onwards throughout their entire pregnancy. The frequency of aerobic exercise participation among future moms is most commonly 3-5 times per week with sessions ranging from 15 minutes up to 150 minutes per session. According to the studies reviewed, 60 minutes or longer has been found to be safe for the mother and the fetus. The intensity of aerobic exercise can be safely monitored by using self-pacing techniques or heart rate monitoring using 50%-75% of the age-predicted maximum. An estimate of a person’s maximum age-related heart rate can be obtained by subtracting the person’s age from 220.

Benefits of exercising for the future mothers

Let’s look at the benefits for the mothers who exercise during pregnancy. These include improved cardiovascular function, a lower risk for gestational diabetes in both women who don’t suffer from obesity, but also in those who do suffer from it, improved strength and lean muscle mass, improved sense of well-being, and better quality sleep. 

Weight gain during pregnancy is a natural and necessary process. But excessive gestational weight gain is associated with maternal complications, including cesarean delivery, hypertension, preeclampsia, impaired glucose tolerance and gestational diabetes.

The benefits are clear: the prevention of excessive weight gain (a key factor in the intergenerational transmission of obesity) and a lower risk of fetal macrosomia (babies who are born weighing more than 4 kilograms), pre-eclampsia, gestational diabetes, caesarean section, lower back pain, pelvic pain and urinary incontinence.

Moreover, there is no risk of premature birth, low birth weight or fetal distress, provided that the mother has no medical or obstetric contraindication for physical exercise.

The benefits of exercising for the fetus

Now let’s take a look at the benefits of mothers exercising during pregnancy for the fetus. These include decreased resting fetal heart rate, improvement in the viability of the placenta and increased amniotic fluid levels. This effect of exercise has been postulated to possibly provide protection against preeclampsia. However caution is suggested at exercise intensities above 90% of heart rate maximum. 

Children of women who exercise during their pregnancy have lower birth weights, increased gestational ages, and potentially improved neurodevelopment. Newborns of exercising mothers had a lower percentage of body fat. 

The study lead by Heidi Prather states that “although research in the neurodevelopment of infants born to active mothers is still limited, recently Apgar scores have been found to be higher in neonates who are born to exercising mothers.”

The risk of not engaging in physical activity

Along the course of history, more recently than not, pregnant women were advised to refrain from exercise because of concerns on fetal risk. Simultaneously, they were advised to increase their caloric intake during pregnancy. Recently, despite of the fact that a lot of new studies have proved the benefits of prenatal exercise, most pregnant women do not meet the recommended guidelines for physical activity. This is a real problem because low exercise rates have been proven to increase the risk for glucose intolerance of variable degree and subsequent obesity, Type 2 diabetes, and cardiovascular disease. 

A high maternal weight is associated with a higher birth weight of the newborn and contributes to the intergenerational transmission of obesity. Consequently, pregnancy has evolved as a major contributor to the worldwide obesity epidemic. Besides the risk of excessive weight gain, inactive pregnant women are more prone to pre-eclampsia, gestational diabetes, caesarean section, lower back pain and urinary incontinence.

The physical activity and pregnancy literature have evolved sufficiently over the last 50 years and there is currently enough empirical evidence to support the promotion of moderate to vigorous prenatal physical activity for maternal health benefits. 

Moreover, there are proofs that exercise should be taken not only by healthy, previously active women, but that it is also a good time to adopt a healthy lifestyle by women who had rather sedentary lifestyles pre-pregnancy. Studies show there are clear advantages for both the mother and the baby.

“The percentage of women who meet the recommendations for exercise during pregnancy is very low,” says María Perales, the lead author of “Exercise During Pregnancy” and a researcher from the department of Physical Activity and Sports Science at Camilo José Cela University (UCJC). She continues saying the lack of physical activity is due to the uncertainty regarding exercises that are recommended and those that need to be avoided. 

Which physical exercises are recommended and which should be avoided?

New studies highlight the physical activity patterns which have proven to be most beneficial during this period, as well as the exercises which these women should avoid as they might pose a risk to the fetus.

When it comes to the type of exercise, duration and weekly frequency, the experts stress the importance of combining aerobic and strength training in each session, which should last between 45 to 65 minutes.

The intensity should always be moderate and it should be analyzed for each woman and controlled throughout the session. Physical activity can be started between week 9 and 12 of pregnancy (after the first prenatal visit), generally until week 38-39.

Techniques such as Pilates and yoga, often recommended during this period, are not linked to the physiological benefits described, but have shown improvements in mental health and pain reduction.

In terms of exercises which should be avoided, “all that is strenuous (90% or more of maximum heart rate), since it may increase the risk of hypothermia, dehydration or reduced uterine blood flow with the associated risk of compromising the fetus’ health,” Perales stresses.

Similarly, long-distance running, intense weight and isometric contraction training, jumps, impact exercises and exercises with risk of falling or requiring lying on your back, must be suspended.

Prenatal functional fitness exercising

Based on all of the afore mentioned sources and conclusions, functional fitness exercising falls right under the category of recommended exercising during pregnancy. If you have already interacted with the functional fitness community and culture, you know that many performance athletes in this sport have recently become pregnant, among which are 8 times Games Athlete Stacie Tovar, 6 times Games athlete Emily Bridgers, 2017’s Second Fittest Woman on Earth Kara Saunders and the list can continue. All these ladies have continued exercising during their pregnancy, doing the Open workouts and scaling whenever it was necessary.

Currently Stacie Tovar is in her 32nd week of pregnancy and still works out 5 times a week together with the group classes and scaling almost everything. 

We’ve done some research on each trimester among future moms and coaches training pregnant women and we’re happy to share with you what’s to expect, how to scale and most importantly, how to listen to your body, as this is the best indicator on how your scaling should be. The recommendations below are applicable to women doing functional fitness already before the pregnancy. If you are starting functional fitness after you became pregnant, make sure you talk to your doctor in advance and let your coach know you’re pregnant before starting the classes. 

Doing functional fitness in your first trimester 

Training in the first trimester can be similar to what you were doing before the pregnancy. For women doing functional fitness regularly, maintaining your regular weights should be ok, but be careful at the overall intensity. This is a time to maintain your fitness, rather than improve it. The lifts involving maximum effort and those workouts involving high intensity need to be approached with moderate efforts. Aim for a level of intensity that feels like a 7-8 on a 1 to 10 scale and change one rep max lifts to 3 less loaded lifts. The best “test of moderation” is talking during a workout. If somebody asks you “How do you feel?” your should be able to answer with a sentence, rather than scattered words among convulsive breaths. In the first trimester it is still safe to perform such exercises as bench press or sit ups, if you feel perfectly fine doing them. 

One thing you will have to consider is your morning sickness. There is a chance this will appear in the first trimester and you will have to listen to your body and adapt your workouts schedule accordingly. Going to the afternoon class will be a much better choice than working out while feeling nausea in the morning. 

Continuing functional fitness in your second trimester

Once you’ve entered your second trimester, around week 20, you will start noticing more changes which will signal scaling and adapting to your new condition. It is advised to avoid lying down on your back for a long period, because the uterus can be at this moment large enough to obstruct the needed blood supply to you and the fetus. Notice your body while bench pressing – if you feel light headed when you get up from the bench, take it as a sign from your body to stop this exercise until after birth. Avoid sit-ups, as they present a risk of diastasis recti.

Another change is your increasing belly. Consider each exercise from the perspective of feeling safe and comfortable performing the movements involved. Avoid exercises that have a risk of falling such as rope climbs, kipping pull ups, box jumps, handstand walks or push ups, basically anything inverted. It’s time to modify dynamic lifts, especially those that involve squatting. This is a time to decrease intensity a little, and just like in the first trimester, you should feel comfortable enough to answer any question during your training without gasping for air. Keep an open dialogue with your coach and listen to your body.

Continuing functional fitness in the third trimester

Keep listening to your body and adapting based on the same logic you’ve had during the second trimester. Just like before, movements that involve the risk of falling should be avoided. Your balance may feel at times odd, depending on your joints. Take your comfort level into consideration every time the belly might get in the way. Lower the level of intensity more, as needed. Find your pace and decrease intensity as you feel it. A good workout doesn’t mean doing the same exercises as before pregnancy, but remember only moving in the gym is gold. If you’re still going regularly to the gym in your third trimester, give yourself a pat on the back, you’re doing a great job for you and your baby, both physically and mentally. 

Pregnancy Nutrition: Weight Change And Calories

By the time you are ready to give birth, your total blood volume will grow by as much as 60%. Your breasts will be filled with milk. Your uterus will grow to accommodate your baby and it will be filled with amniotic fluid. Your baby’s weight will be between 2.7 to 4.5 kilograms (6 – 10 pounds), on average. To accomplish all of these changes, your body needs approximately 300 extra calories per day during your 2nd and 3rd trimester of pregnancy. Below, you can find an approximation of nutrients needed during pregnancy.

Protein

Experts recommend 75 to 100 grams of protein per day. Protein positively affects the growth of fetal tissue, including the brain. It also helps your breast and uterine tissue to grow during pregnancy, and it plays a role in your increasing blood supply.

Calcium

The daily requirement of calcium is around 1000 milligrams during pregnancy.  Calcium helps your body regulate fluids, and it helps build your baby’s bones and tooth buds.

Iron

In combination with sodium, potassium, and water, iron helps increase your blood volume and prevents anemia. A daily intake of 27 milligrams is ideal during pregnancy.

Folic acid

Folic acid plays a key role in reducing the risk of neural tube defects, including spina bifida. Experts recommend 600 to 800 micrograms (.6 to .8 milligrams) daily.

Vitamin C

Fruits and vegetables rich in Vitamin C will promote wound healing, tooth and bone development, and metabolic processes. Experts recommend at least 85 milligrams per day.