Fit & Healthy

Pregnancy
Content Owner: The Fit and Healthy Pregnancy Guide
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Copyright. The Fit and Healthy Pregnancy Guide1

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 Pregnancy Nutrition – Is Caffeine OK?
Back in 1980 the FDA published a warning advising pregnant women to restrict or eliminate their
intake of caffeine because of its teratogenic effects (cause birth defects). This was echoed in 1994
with a review of over 200 medical journals by Dr. Astrid Nehlig that was published in The Journal
of Neurotoxicology and Teratology.

Currently, the advice on caffeine intake during pregnancy nutrition is moderation - meaning less
than 300mg. This is because new studies show no harm with intakes less than that. Due to the fact
that scientific studies are showing new and different results, I tend to be conservative in my
personal view on caffeine and pregnancy.

What does caffeine do?

Caffeine stimulates your central nervous system, leaches calcium, reduces iron absorption, has a
diuretic effect and crosses the placenta into your baby. This means it has the following results in
your body:
• Raises your heart rate
• Decreases the amount of calcium in your body
• Dehydrates you
• Increases your blood pressure
• AND the same things occur for your baby (except baby will steal from your bones to get needed
calcium)

That’s not all - it also interferes with a normal fetal growth, is associated with lower birth weight
and weakens adrenal glands, which affect your blood sugar regulation and stress coping abilities.

It is best to avoid or at least reduce your caffeine intake to no more than 300mg per day. Some
experts say no more than 150mg per day. You may be able to handle the caffeine, but baby’s liver is
immature and not able to get rid of it like you. Imagine if that 1 cup of morning coffee lasted you
40-130 hours as it does for your baby.

Common caffeine sources

• Coffee (100-200 mg per 8 ounce)
• Tea (black 60mg, green 40mg)
• Soda (40-75mg per can)
• Dark Chocolate (5-35mg per 1 ounce)
• Milk Chocolate (1-15mg per 1 ounce)
• Headache medicine (65-130mg)
If you are a caffeine user, I recommend reducing to less than 300mg per day (some studies show
increase miscarriages with more than 300mg). Then gradually reducing to as close to zero as
possible, which will not only benefit your baby, but also your ability to handle stress.

Copyright. The Fit and Healthy Pregnancy Guide3

 Pre-Natal Vitamins – What the Mayo Clinic
Guide doesn’t tell you
The Mayo Clinic Pregnancy Guide has a lot right about what’s important to eat during pregnancy.
They speak of how it’s critical to have good eating habits while trying to conceive because major
organs form during the first few weeks of pregnancy-before you even know you are pregnant!
Without the proper nutrients during this time your baby may be at risk for both short and long-term
health issues.

They cover the usual suspects of pre-natal vitamins - calcium, folate, and iron which are indeed
important, BUT none of them help with…
…fetal development of lung, visual system, skull, skeleton, kidney …baby brain development
…assistance with utilization of minerals like calcium, water soluble vitamins
…your protein digestion
…your optimal thyroid and immune system function
…your production of sex and stress hormones

What nutrient does all this?

It’s Vitamin A!!

Okay, now you may be thinking you’ve heard vitamin A is that vitamin associated with birth
defects.

This claim is inaccurate and based on a study that used questionnaires from 22,000 pregnant women
to find out about their eating and supplement habits. Researchers found a high rate of neural crest
defects with increased dosages of vitamin A.

But - they did not distinguish between natural and synthetic forms of vitamin A nor did they get lab
results for vitamin A blood levels.

Processed foods are fortified with synthetic form of vitamin A.

Also, people can’t be trusted to be good record keepers, so questionnaires are an unreliable way to
measure a person’s nutrient intake. Do you remember what you ate yesterday??

Copyright. The Fit and Healthy Pregnancy Guide4

Too bad the media didn’t jump all over another study done in Rome, Italy that found no congenital
malformations in 120 infants exposed to 50,000IU or more of vitamin A per day.

The real issue is not how much, but what form- synthetic or natural.

The best all natural sources: cod liver oil, liver, butterfat, egg yolks, seafood, organ meats, grass-fed
dairy and meats. Notice that these are all fat sources too. This is Mother Nature packaging the foods
in the way your body needs them. Moms always know best!

Copyright. The Fit and Healthy Pregnancy Guide5

 The Best Pregnancy Diet
“What’s the best pregnancy diet?”

This is one of the most important questions every woman who is pregnant or trying to become
pregnant should be asking. It is so important because they are solely responsible for feeding and
nourishing their growing baby.

The best pregnancy diet is one that will supply all the nutrients needed to support optimal fetal
development (such as brain, nervous and skeletal system) while also giving the mother’s body its
needed nutrients. It’s also the one that will curb food cravings and prevent an unhealthy weight
gain, which could put both the baby and mother at risk for many health complications.

Specifically, it will consist of the foods listed below:

High quality protein (grass-fed meats, eggs from cage free grass-fed chickens)
High quality dairy (raw grass-fed: cheese, cream, milk and butter)
Soaked grains and nuts
Stocks (bone broths)
Organic or locally grown fruits and veggies
High quality fat
Lacto-fermented foods
High potency fish oil
Filtered water

Eating the foods above will provide all the necessary nutrients a mother and developing baby needs
such as:

B vitamins
Calcium
Iron
Zinc
Copper
Magnesium
Vitamin D
Healthy omega 3 to omega 6 ratio
Conjugated Linolenic Acid
Vitamin A
Vitamin C
Folate
Cholesterol

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This means that you will gain a healthy weight and have less to lose after pregnancy.

Why?

Because by giving your body and baby what is needed, you won’t be tempted to overeat or be a
victim to food cravings! And that’s just another reason why it is the best pregnancy diet.

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 Pregnancy Diet Plan –Discover Lacto-
Fermented Foods
A pregnancy diet plan must include a regular intake of lacto-fermented foods. These are foods
preserved the old fashioned way (before refrigerators or freezers). Eating these foods provides a
natural food form of a probiotic.

Lacto-fermented foods to include in a pregnancy diet plan are:

¨ Live sauerkraut, pickles, salsa and chutneys (fruit or vegetable)

¨ kimichi
¨ Yogurt
¨ Kefir
¨ Grass-fed cheese
¨ Crème fraiche

*Live means they are not shelf stable and must be refrigerated. This is because they were not heated
(pasteurized) or made with vinegar, but with whey and/or salt.

There are many health reasons why these foods are an important part of a pregnancy diet plan.

Help reduce constipation

They are a great natural vitamin C source
Increase B vitamins
Increase intestinal good bacteria
Help neutralize anti-nutrients (those substances in food that make it hard on your body to absorb the
good stuff).
Strengthen the immune system
Post-baby benefits-encourages lactation and helps baby build their good gut bacteria

They should be used as a condiment in a pregnancy diet plan. When looking for pre-made lacto-
fermented foods-remember they have to be refrigerated (cannot be stored on the shelf), made with
whey and/or salt (not vinegar). You also have the option of making your own which is worth the
time to reap their benefits.

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Below is a recipe for a lacto-fermented food to get you started on your way to having a healthy
pregnancy diet.

Pickled cucumbers
4-5 pickling cucumbers 1 Tbsp mustard seeds
2 Tbsp fresh dill, snipped 2 Tbsp Celtic sea salt
1c filtered water

Wash cucumbers well and place in a quart-sized wide mouth mason jar. Combine remaining
ingredients and pour over cucumbers, adding more water if necessary to cover the cucumbers. The
top of the liquid should be at least 1 inch below the top of the jar. Cover tightly and keep at room
temperature for about 3 days before transferring to the refrigerator. (Note: recipe from Nourishing
Traditions)

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 Foods to AVOID During Pregnancy
Knowing which foods to avoid (or severely limit) during pregnancy is especially important. It's a
time in a woman's life when she should be especially careful to protect her developing baby. Some
foods on this list are obvious, like alcohol, but others may come as a surprise.

1. Junks Foods

It will be challenging to find the time to burn off these extra dead calories. Plus they are full of
detrimental non-foods that are bad for you and your baby.

"Junk food" includes the usual suspects: fried foods, margarine, soft drinks, sweets, anything made
with white flour (crackers, cookies, bread, cereals) and most boxed foods. They contain synthetic
vitamin A which is toxic, and best avoided while pregnant.

Do the "ingredient list test" - how long is the list and how many words look like something out of a
chemistry text book?

2. Caffeine

It is best to avoid or at least reduce your caffeine intake to no more than 200mg per day. It reduces
iron absorption, interferes with normal fetal growth and is associated with lower birth weight and an
increased risk of miscarriage.

3. Alcohol

I'm sure it's not a big surprise to avoid alcohol while pregnant. It negatively affects the developing
fetus. Enough said.

4. Trans Fats

Trans fats inhibit the conversion of fatty acids needed for fetal brain growth and decrease the fat
content of breast milk. Also, it has been found to decrease sperm count.

Do not trust labels that claim products are trans fat free. If a food has half a gram or less per serving
than it can be labeled "trans fat free". No big deal? Well, the Institute of Medicine even stated there
is no safe intake level for trans fats.

It's not good for you and it's not good for your developing baby. If the ingredient list has the words
"partially hydrogenated" it's got trans fat and it is a food to avoid during pregnancy.

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5. Artificial and Refined Sweeteners

Artificial and refined sweeteners (like Splenda, Sweet-n-Low, Aspertame, Nutra-Sweet, etc.) are a
source of empty calories and a great way to gain too much weight. They can also negatively affect
your baby's ability to regulate blood sugar.

Artifical and refined sweeteners can increase your cravings for sugar (causing too much weight
gain). So, the more you eat, the more you want to eat and this increases the demands on your body's
insulin production (which is also the pathway to diabetes).

A study out of The University of Texas Science Center at San Antonio suggests that the more diet
sodas a person drinks, the more likely they are to become over weight.

There's all kinds of information out there about how nasty artificial sweeteners are for you. It is a
neurological toxin and can cause headaches and even seizures. Just say NO!

Stick to drinking water (filtered if you can), mineral water or lacto-fermented beverages to satisfy
your thirst.

6. Commercial Fried Foods

It's no big surprise that fried foods aren't good for you or your baby. You are just consuming extra
calories with out any nutrient benefits. They are also full of trans fat. (see #4 in Part 1 of this article)

7. Food Additives

Food additives (such as MSG) are neurotoxins (bad for the nervous system). I find it rather scary
that a study found brain lesions on developing embryos assiciated with MSG intake.

MSG may appear in the ingredient list as: hydrolyzed protein, calcium, sodium casinate, textured
protein, citric acid, soy foods, malt flavorings, flavorings, and natural flavorings - so CHECK
YOUR LABELS!

As a side note, seasonings all usually contain MSG.

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8. Soy

Soy food is a highly processed and refined food. It is also full of things that will block you and your
developing baby from absorbing nutrients such as zinc, iron, calcium and magnesium. Consuming it
also increases the mothers need for vitamin D.

Soy also contains phytoestrogens (a.k.a plant estrogen) which can negatively impact the fetal
development of the reproductive organs and brain.

In recap, the eight foods to avoid during pregnancy are:

1. Junk Foods
2. Caffeine
3. Alcohol
4. Trans Fat
5. Artificial and Refined Sweetners
6. Commercial Fried Foods
7. Food Additives
8. Soy

Making at least some of these changes to your food intake will do wonders for your baby! And, if
you can do them all, even better. For information you won't want to miss on eating and exercising
for a healthy happy baby, check out our Fit and Healthy Pregnancy Guide.

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 SPICY FOODS DURING PREGNANCY
A frequent question my pregnant clients ask me is if it’s safe to eat spicy foods during pregnancy.
The answer is yes!

It is safe to eat spicy foods during pregnancy-many cultures around the world have been doing so
without problems for a long time.

The biggest complaint a pregnant woman who eats spicy foods may have is heart burn, but not all
will to the same extent. It is a very individual experience. Heartburn symptoms might increase as
the pregnancy progresses, because the stomach is closer to the throat due to the baby growing in
size. Another reason for heartburn from eating spicy foods during pregnancy is due to progestin
which causes the sphincter muscle at the top of the stomach to relax (food and stomach acid can
then back up into the esophagus).

A couple of common myths associated with eating spicy food during pregnancy are...

…marking up the babies skin

…giving baby less head hair
…bringing on labor

These are all myths and bear no truth. Try as she might, a pregnant woman approaching her due
date will have no success in brining on labor from eating a spicy dish.

Here are some interesting fun facts about spicy food.

• Baby can “taste” the flavor of foods eaten by mom while in the womb
• The hotter the pepper the more magnesium it has
• Spicy foods are a source of many vitamins and minerals

I recommend women to go ahead and eat spicy foods while pregnant if they so desire, but to take it
slow. It’s a good idea to start with a few bites or combine with cooling foods like yogurt. It is also
important to make sure spicy foods are not high in sodium. Sodium can cause fluid retention and
increase blood pressure.

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Vitamin Deficiency Even with Prenatal
Supplements
Up to 80% of women who took prenatal supplements were deficient in one
important nutrient.

Curious? Read on to find out the details...

A study by the University of Pittsburgh reported in the Journal of Nutrition that

prenatal multivitamin supplements do not prevent a Vitamin D deficiency!

Maybe you are saying, "I've heard of foliate and pregnancy, but not Vitamin
D". Well, let me fill you in on the importance of Vitamin D for you and your
baby.

What Vitamin D does for your baby...

- proper tooth formation

- insulin production
- increased mineral absorption
- fetal organ and brain development
- In addition, babies born with a Vitamin D deficiency have been associated
with having an increase of asthma, impaired growth, skeletal problems, Type 1
diabetes and schizophrenia.

What Vitamin D does for you...

- protection against depression

- insulin production
- increased mineral absorption
- improved bone health
- prevention of blood pressure during pregnancy (preeclampsia)
- prevention of colon and breast cancer

Are you ready to up your intake of Vitamin D?

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This may come as a surprise, but the best sources are grass-fed dairy and
eggs, grass-fed meats, lard, butterfat, shellfish, Salmon, marine oil, and
liver/organ meat.

If you doubt that you'll eat enough of these foods then be sure to read Chapter
10 of The Fit and Healthy Pregnancy Guide for the names of the best
supplements and where to get them.

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Top Nine Tips for Morning Sickness Relief
Many of my pregnant friends would say that it really shouldn’t be called
“Morning sickness.” They said that a more accurate term would be “Day
sickness.” I was lucky and only had the morning version in a mild form, but it
still wasn’t fun.

Unfortunately, there is no “one size fits all” approach to dealing with the
common pregnancy experience of morning sickness. It’s more of a trial and
error to find what works for you. Here are a few things to try:

· Munch on dry crackers by Late July or Newman’s Own graham cracker

cookies (or look for brands that use butter, palm oil/fruit)-especially first thing
in the morning

· Keep hydrated by sipping on water or warmed stock

· Drink raw real milk (read more on this in FHP guide)

· Munch or suck on whole wheat pretzels

· Try some ginger in the form of tea (can make it iced tea), crystalline,
gingersnaps (Mi-Del is a good brand name)

· Eat small mini meals every three hours (this also helps reduce food cravings)

· Please be sure to see your OB/GYN if you are not able to eat, hold down
food/fluids, not gaining or losing weight

· Avoid spicy or heavy foods

· Vitamin B6 may be of help which is found in these foods:

raw full fat dairy, raw egg yolk from cage free pastured chicken (heat destroys
B6), sprouted grains, onions, sweet potato, lacto- fermented foods (these
foods increase the bacteria in your gut which produce vitamin B6-more on this
in the FHP guide)

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Try any of these to see if they provide you some relief from your morning
sickness. If one doesn’t work, maybe another one will. The main idea is not to
let your belly be empty and to keep fluids coming in. But, also to trust your
instinct and seek medical advice if you are not able to keep fluids or foods
down-if in doubt at least ask your OB/GYN.

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Fitting In Fitness
Having trouble making exercise part of your regular routine? It can feel like an added stress on top
of full time work (or full time parenting), running a household and spending time with friends and
family, but making time for healthy habits can give you that added boost of energy do help you do it
all.

With extra energy comes lower stress levels, making the challenges of daily life much easier to
handle. And who couldn't benefit from that?!

By using some of the tips below you'll find fitness fits right in:

Schedule Exercise Into Your Day

Yep, this one's first for a reason. If you don't carve time out of your schedule for your health, the
rest of these tips won't do you any good.

I can tell you right now - if you're waiting until you have time during your day to exercise, it isn't
ever going to happen. You have to make the time. Put you and your baby first by making exercise a
priority.

You know the saying - "If you fail to plan, you plan to fail". Sit down right now and take a good
look at your week. If you're efficient with your workout it will only take you 30 minutes (tip #2).
Do you have time over your lunch break? Can you get up just a little earlier a few days a week? Can
you stop at a park on the way home from work? Doesn't matter when you do it, just make it happen!

Cut Down Your Workout Time

30 minutes of exercise 3 times a week is really all it takes. Sure - 4 or 5 times a week would be even
better but it doesn't ever have to mean 2 hours in the gym 6 days a week.

Sometimes that idea overwhelms people - they know they don't have that kind of time, so they don't
do anything at all. In actuality, 2 hours a day 6 days a week is too much. 30 minutes will keep you
and your baby healthy, won't wear you out and will leave you time for everything else you want to
do. Sounds much better, doesn't it?

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Exercise At Home

Does the idea of running to the gym on your way home from work send you running in the other
direction? Going to a "gym" can be added time that you don't have. With a few inexpensive pieces
of equipment, you can be well on your way to a variety of fun and productive exercises.

Every program in our Fit and Healthy Pregnancy Guide can be done in the comfort of your own
home, in 30 minutes or less. Pick up your copy today at
www.FitandHealthyPregnancy.com/thebook.asp

Walk

Sound too simple? I would challenge any of you that say you don't have time for a 20-30 minute
walk most days. Besides the mood elevating benefits of being outside (especially if the sun is
shining), squeezing in a brisk walk before or after work, on your lunch break or even after dinner
(which is MUCH better than sitting down in front of the TV for the night!) is all it takes to add
some exercise to your day.

Exercise With Your Kids

Are you a stay at home mom? I know how busy your days can be! Why not work fitness in for the
whole family? If they're old enough, walking, bike riding, roller skating or any number of fun
activities can be your chance to get your heart rate up a little bit. If they're still too little, push them
in a stroller or add a baby seat to your bike. You'll also be teaching them about the importance of
staying active at the same time - perfect!

Make a Date With Friend

Nothing helps with consistency like accountability! Ask a friend or your spouse to help you commit
to exercise each week (and you'll be helping them to get in shape too!). It is much harder to allow
yourself to skip out on exercise if you have to answer to someone else.

Find Things You Enjoy

I don't have enough fingers and toes to count the number of activities that can be used as exercise. It
doesn't have to be running or working with dumbbells.

Let me brainstorm for a few seconds here: yoga, tai chi, dancing (ballet, hip hop, belly, ballroom,
etc.), swimming, rowing, golf, tennis... I could go on. I am sure there are even activities out there
that I'm not even aware of. If it gets your heart rate up, uses some muscles, and makes you sweat a
little bit, it probably counts.

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Just be sure it isn't going to be a dangerous activity while you're pregnant. For example, things like
kick boxing, soccer, horseback riding and rollerblading should be put on hold for the next few
months.

For step by step instruction on exactly which exercises are right for you during pregnancy, as well
as crucial nutrition information, visit www.FitandHealthyPregnancy.com/thebook.asp today for
your copy of The Fit and Healthy Pregnancy Guide.

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The BEST Cardiovascular Exercise for You,
Your Baby and Your Busy Schedule
First of all, what IS Cardiovascular Exercise?

To make sure we're all on the same page here, cardio is any activity that keeps your heart rate
elevated for an extended period of time, while using the large muscle groups of your body.
Otherwise known as cardio, or aerobics - it strengthens your heart and lungs and helps deliver
oxygen to your muscles.

It is especially important to engage in this type of exercise 2-4 days a week during pregnancy
because it will help you:

- have an easier, problem free pregnancy

- manage excess weight gain
- decrease swelling of hands and feet
- sleep better- reduce constipation
- fight fatigue
- gain/maintain strength and endurance in preparation for labor
- get back to your post-pregnancy body faster

So, what is the BEST kind? Although this might not be the answer you are expecting, the best kind
of cardio is the kind that you will actually DO!

If you shy away from 20-40 minutes of aerobic exercise a day because you think you need to be
inside, on a treadmill, staring at a blank wall, then I have to say - I don't blame you!

Exercise shouldn't be something you dread. And if walking or jogging isn't for you, I'm here to tell
you that there are lots of alternatives out there, some you might even enjoy - imagine that.

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Some of the other more common types of cardio that are great during pregnancy are swimming (a
good way to give your back a break!) and biking (indoor upright or recumbent is best) but if those
don't motivate you - get creative! At the gym, try:

- rowing- stair climbing machine

- a low impact group class
- water classes
- yoga or pilates (you'd be surprised how some of these can get your heart rate up!)
- dance - any kind is great, just avoid lots of leaping and jumping, or anything that involves
something closer to acrobatics...

Don't belong to a gym? Take your workout outside! Take advantage of a sunny day and moderate
temperatures to enjoy the outdoors and go for a hike. Or, cut down on travel time and workout in
the comfort of your own home with a video or DVD.

There are a few things you'll want to stay away from during pregnancy - anything that involves the
potential for bodily injury (especially to the abdomen) like soccer, roller blading, horse back riding,
skiing - water or snow, etc.

Please use your best judgement (and consult with your doctor) with your particular level of fitness
before trying any type of exercise. Pregnancy is not the time to go full speed ahead, especially if
your body isn't used to that. So use common sense, and ease yourself into a routine that suits you
best.

You'll find more suggestions and recommendations in Chapter 7 of Your Fit and Healthy Pregnancy
Guide. If you haven't already gotten a copy of your own, now is the time! Visit
www.FitandHealthyPregnancy.com/thebook.asp today!

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 Strength Training During Pregnancy - Why
Moms-To-Be MUST Be Strong!
Most people start an exercise program to lose weight. Of course, this isn’t the objective during
pregnancy exercise but there are lots of other reasons to get started on or continue on a regular
exercise routine when you’re pregnant.

When you think of exercise, cardiovascular exercise is what usually comes to mind. Walking,
jogging, swimming and many other activities that get your heart rate up are all part of this category.
And, it’s an important piece to the puzzle.

But - The other half of the formula for a well rounded pre-natal exercise routine is strength training.
This is the one people often forget about. The running (i.e. cardio) craze of the 1970’s is still in the
forefront of people’s mind when they think about good exercise, burning calories and a healthy, lean
body.

The truth is, while cardio is great for your heart, it is strength training that will prepare you for the
physical demands of being a mom. In addition, it is strength training that will play a bigger role in
getting your pre-pregnancy body back, or making it even better than before!

All of the lifting, bending and carrying you have to look forward to in the upcoming months will be
much easier with a functionally strong body. In the mean time, gaining or maintaining strength
during pregnancy is the key to reducing aches and pains as your body continues to change.

Pregnancy strength training will help:

• Reduce back pain

• Increase your energy levels
• Make labor and delivery easier
• Keep you strong and injury free
• Combat postural changes during pregnancy
• Make post-partum weight loss MUCH easier and faster
• Flatten your tummy after delivery

Studies now show that strength training during pregnancy is not only safe and beneficial, but a must
for an overall healthy strong body. If you were a regular exerciser before your pregnancy, it is
usually safe to continue your routine, although some modifications may be necessary.

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If you didn’t have a consistent program in place, the general rule of thumb is to wait until your 2nd
trimester (when you’ll be feeling much better) to ease yourself into a routine. Either way, checks in
with your doctor first to be sure you don’t have any complications that could be affected by a
pregnancy exercise routine.

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 Why You Need to Stretch During Pregnancy
and How to Do It Safely
When you think of a typical pregnancy exercise program, stretching and warming up are easily
forgotten. But they are a MUST for any safe and effective workout.

Aside from just feeling good, stretching helps to keep your pregnant body healthy in a number of
ways:

1. Prevents injuries by pulling your body gently back into balance.

2. Increases circulation - more blood flow to the muscles means a healthier muscle.
3. Gives you more energy! Along with greater blood flow comes more oxygen which keeps us from
feeling sleepy during the day.
4. Eases the aches and pains of pregnancy by loosening the tight muscles that cause low back pain,
headaches and other common complaints.
5. Enhances your workout by increasing your range of motion.
6. Improves your posture which helps you look and feel better as your body continues to change.

Keep in mind that being gumby is not the goal - being too flexible can be just as dangerous as not
being flexible enough. So, it's important to stretch only those muscles that are tight and to combine
your stretching with a good pregnancy strength training program.

Top Ten Tips for Stretching Success

Stretching is essential to any pregnancy exercise program. But, most people don't realize HOW to
stretch.

Just going through the motions can be more dangerous than not doing it at all. Follow these ten tips
to round out your workout.

1. Warm up with 5-8 minutes of cardiovascular exercise - that is, an activity like jogging, biking or
walking that will get your heart rate up and your blood pumping. Then begin your stretching
routine.
2. Stretch only those muscles that are tight.

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3. Don't stretch muscles that are already loose - if you don't "feel the stretch", you may not need to
do it.
4. Avoid over-stretching. During pregnancy your joints are especially loose and prone to injury.
5. Stretching should NOT hurt. Stretching a tight muscle should feel good, back off if there is any
pain.
6. Hold stretches for 20-30 seconds each.
7. Never bounce while you stretch.
8. Stay relaxed and breathe deeply to help lengthen your muscles.
9. Do not lock out your joints, keep elbows and knees slightly bent to reduce stress on them.
10. Stretch after your exercise session too, to help your body cool down and prevent injury.

There you have it, the basics of stretching! Follow these simple guidelines and reap the benefits of
stretching during pregnancy.

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 Safe Pregnancy Exercise – How to Warm Up
and Cool Down

Safe pregnancy exercise of any kind - cardiovascular or strength training - require extra circulation
of blood throughout your body.

As you move, your muscles require more oxygen and nutrients to keep them going. Your blood
carries these essentials throughout the entire body. As your muscles begin to work harder, your heart
needs to pump faster to keep up.

If you jump right into a workout with out warming up, your heart is not pumping fast enough to the
oxygen and nutrients around in an efficient manner. This is especially important for expectant
mothers because you need blood not only for your hard working muscles, but for your baby as well.

A good warm up ensures that your body is prepared well enough for both in advance, keeping you
and your baby safe during your exercise session.

So, before you do anything - even before you stretch - get a light sweat going with 5-10 minutes of
light to moderate activity. Walking, jogging, rowing and biking are just a few examples of activities
that will start you off on the right foot.

At the other end of the workout, cooling down is just as important as warming up.

Your body required extra circulation in order to keep up with the demands of your workout, so
you'll want to give yourself some time to return to normal before going back to your daily routine.

Using the same light activities as your warm up, take 10 minutes after your workout to let your
heart rate, blood pressure and body temperature drop before sitting in your car to head home,
hopping in the shower, etc.

Complete your safe pregnancy exercise session with these simple tips - your body and your baby
will thank you!

Copyright. The Fit and Healthy Pregnancy Guide27

 An Exercise You MUST Do For Easier Labor
and a Faster Recovery
If you are pregnant, or planning on getting pregnant you have probably already accepted the
inevitable expanding waistline. While an exercise program over the next 9 (or 10) months isn't
going to be aimed at getting a 6-pack, those core (a.k.a abdominal) muscles will still need some
attention.

We usually think of our core muscles as the ones we use while doing a "crunch" but the truth is,
there are many more muscles than that in your mid-section, and crunching in probably the least
important exercise in the bunch.

You see, strengthening these core muscles will not only allow you to get back to your pre-pregnant
shape (or better) faster, but since these are the muscles you "push" with, strengthening them will
will make labor and delivery much easier.

The easiest, and most important exercise is the kegel. Most of you have heard of this before -
strengthening the muscles of your pelvic floor. Kegels utilize the same muscles used in stopping he
flow of urine when you go to the bathroom.

So, lie on your back with your knees bent and your feet flat on the floor. Contract these muscles and
hold them tight for 5-10 seconds. Repeat this 5-10 times.

When you become more comfortable performing this little movement, you can try it while you are
sitting or standing. These positions work well because it is beneficial to perform kegels several
times throughout the day.

Once you master this, you'll be ready for the other core strengthening exercises in our Fit and
Healthy Pregnancy Guide. In addition to core exercises specific to each trimester, you'll find easy to
follow exercise routines you can do in the comfort of your own home with little equipment.

Copyright. The Fit and Healthy Pregnancy Guide28

 When NOT to Exercise

Exercise is a great addition to any healthy pregnancy but the health of your baby is the most
important thing of all. So knowing when to put down the weights or hop off the treadmill and give
yourself a rest is just as important.

No matter how fit you were before your pregnancy, you should not participate in any exercise with
any of the following conditions:

Pregnancy Induced hypertension

Pre-term rupture of placenta membranes

Pre-term labor now, or in previous pregnancies

I ncompetent cervix

Persistent bleeding in 2nd or 3rd trimester

Intrauterine growth retardation

If you experience any of the following signs or symptoms while you are exercising, you should stop
and seek medical attention right away:

Pain of any kind

Bleeding

Amniotic fluid leak

Dizziness

Shortness of breath

Chest pain

Faintness

Muscles weakness

Swelling of the calves

Copyright. The Fit and Healthy Pregnancy Guide29

Headache

Difficulty walking

Contractions/Pre-term labor

Unusual absence of fetal movement

If you weren't involved in a regular exercise program prior to getting pregnant, the 1st trimester isn't
the time to start. If you are interested in incorporating exercise into your pregnancy try walking or
other light exercise initially but wait until your 2nd trimester to add more challenging activities.

By this time, morning sickness should have subsided, you'll be feeling more energetic than before,
and your body will be more ready to handle the demands of an exercise program.

Of course we recommend checking with your doctor about exercising while pregnant - regardless of
your activities beforehand. They may have slight modifications and/or suggestions for you
specifically.

For specific exercises to do during each trimester of your pregnancy, complete with photos and
descriptions, check out The Fit and Healthy Pregnancy Guide.

Copyright. The Fit and Healthy Pregnancy Guide30