I officially hit 20 weeks this past Saturday and boy was that exciting! I can't believe I am half way there! We also found out the gender this past week at our 20 week anatomy scan (which went really well and the baby is healthy). and we found out we are having a baby GIRL! Which is wonderful news. I had a feeling since I was having every old wives tale in the book that pointed to a girl! I guess there IS some truth there! :) Let's talk about that one point in pregnancy that just hits you and you realize your body is totally changing!! I'm pretty sure I POPPED over the past 2 weeks. I also felt the baby kick for the first time as well! I think it took a while for me to feel it because I didn't really know what I was trying to feel. It felt like someone was blowing bubbles in my tummy. I have to say, she looves moving right when I am about to take a nap or go to bed! Typical. Things are getting more awkward when it comes to movement. I tried on new gym shoes the other day at the store and it was so uncomfortable bending forward and tying the shoes! I had to swing my leg out to the side! I can't even imagine how hard that will be once I'm bigger! Ek! WORKOUTS: I am still going strong on the workouts. I hit hamstrings today. I have been noticing though that I have to ease back on weight when I do legs and that is mostly to prevent leg cramping the following day. I have been doing lighter weights and higher reps. I did do squats and dead-lifts with the barbell today and it felt so nice to get in some good lifts! I do have to mention that exercising everyday (Monday- Sunday) is not always easy. I don't always want to jump up and workout. I do know though that if I don't keep myself healthy then I am not only putting my health on the line but the baby's as well. Exercising while pregnant is highly encouraged by doctors because it can help prevent gestational diabetes and hypertension but can also help aid in labor. Not to mention, post baby it will be easier to get your body back! NUTRITION: Nutrition has been decent. I am still tracking all my macros on my fitness pal to make sure I am eating the right things and the right amounts. I am most likely going to do this throughout the pregnancy. I think this also helps with keeping the weight gain steady. I have had the same craving throughout this pregnancy and that has been fruit (another reason why I thought I was having a girl). Recently, I have been craving almond milk. Other than that, things are about the same. I typically have 1 cup of coffee a day with 1/2 cup of almond milk and drink about 4 liters of water. As far as food goes, I eat around 100-120g of protein (it's a wider range than normal because I am listening to my body more), around 150g-165g carbs (not counting veggies) and around 50-60g of fat. Again, this is roughly what I eat and I don't always track it 110%. My goals aren't to loose weight or maintain obviously, I am just doing this to make sure I am on track to have a healthy pregnancy (within my power). If you have questions or comments please comment below or email me at [email protected] Cristina
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19 weeks and GROWING!
This has been the first week that I feel like my body is SERIOUSLY changing. I have had a harder time doing fast movement (turning or getting up) and I just felt like things have constantly been changing! It's crazy! It's also crazy to think that we are almost HALF WAY! Whoa. Great news though, we find out the gender TOMORROW! I'm super excited. We are going to ask the doctor to write down the gender and put it in an envelope. Then we are going to bring it to the baker and ask them to make the inside either blue or pink and cut the cake with our family on Friday night! That is the plan but we shall see what happens! I'm not technically supposed to get an ultrasound tomorrow (anatomy scan is going to be either next week or the following) but I am going to beg our doctor!! Please oh please! I've already waited 20 weeks!! :D Think it will work? So let's talk about fitness and exercise and how the whole world thinks they should tell you how to move and breathe when your pregnant... I've had a few of those lately. My response? I'm growing an Olympian. It takes work. But seriously. First off, before starting an exercise program, make sure you consult with your physician and get cleared to exercise. You will most likely be just fine but some women have restrictions on movement during pregnancy or later on. So just be safe and ask!! Second off, if you were working out before you got pregnant then you can continue at that intensity (given your body allows you). When I say continue at that level, I don't suggest doing extreme sports (nor should you really) but also don't go 120% at every exercise. I was watching fitness videos on Instagram the other day and I saw a handful of very pregnant women doing cross fit. To each their own, but I think that is too extreme to be doing at 30 plus weeks. You can definitely still get a good workout without extreme exercises like that but be smart about it. Steady paced movement that is controlled is best. Remember to be careful doing exercises that require your transverse abdominal (aka twisting motions). This could hurt your baby. Most of all, listen to your body and if it doesn't feel right then STOP. As you get further along in your pregnancy and your weight starts to shift, you must also be conscious of your center of gravity that is also shifting. As your belly gets bigger your going to notice that you get a little more clumsy! Balance exercises work your core but I suggest only doing them if your standing next to a support (wall or something to hold onto) and to scale it back once you start growing. Again, listen to your body. It's so smart. I'd love to hear from my readers! What do you want me to touch upon? What do you want to know about pregnancy and being fit and healthy? Nutrition questions? Fitness questions? Let me know!! Comment below! Best, Cristina I swear that I wear real people clothes.... sometimes. I always forget to take my weekly pictures and I ironically remember when I'm dressed like... well look above.
Welcome week 18 (OK, I was super busy and I am technically 18 weeks and 5 days). Sorry for the delay! Things are moving a lot over here! Workouts have been GREAT but sleep, not so much. I did get a maternity pillow and it's great! My husband felt bad that I was tossing and turning all night (not to mention he wasn't sleeping because of it) so he decided to get me a pillow. I HIGHLY recommend it if you're not sleeping! **Second trimester you cannot sleep on your back because of the pressure it puts on your vena cava (think I mentioned this last week), so this is why the pillow comes in handy. Not to mention you can prop it many different ways and it's great! I wanted to touch upon something new today. It is not something that I am suffering a lot from as of late, but it is good to mention because I hear it happens to a lot of women: round ligament pain. What is it? The round ligament is a ligament (hello) that helps support your womb. It stretches from your womb to your groin area. Because of the hormone relaxin, it becomes relaxed and stretches as the baby grows. However, sometimes sudden movement will cause it to tighten up and make it very uncomfortable. I think I have felt it mostly when I am sleeping and I wake up to go to the bathroom... slow and steady wins the race here people. Round ligament pain is very common and most common for women who are in their second trimester. The pain can be on either side of the stomach area and usually only last a few short seconds. What triggers the pain? Movements that are more likely to trigger the pain are quick ones such as standing up or sitting down quickly, sneezing, coughing, laughing, and like I mentioned before, getting out of bed. There are some exercises you can do to help with the pain and there are some exercises that you should AVOID to prevent pain. Abductor and adductor exercises and increase the pain. Stay away from that inner and outer thigh machine is what I'm saying. Note: if the pain is constant, talk to your healthcare provider. I'll keep you all posted on week 19 because we will HOPEFULLY be finding out the gender!! Yay!! I originally thought it was a boy and then switched to a girl based on how I was progressing. However, I now am totally confused and have no idea. 7 more days!! Have a healthy and fit weekend!!! Cristina It seems like the weeks are just flying by! I can't believe I am at 17 weeks already (technically 17 weeks and 3 days). And it's a great day because it's my birthday! Even though I am well into my second trimester, I have had a few days lately where I have been sick to my stomach and the thought of food was nauseating. Really? I thought that was OVER. Workouts are still going well and same with eating! Sleep on the other hand sucks! Since I have to sleep on my side now, I cannot sleep or stay asleep for the life of me. I have tried putting a pillow between my knees but it isn't as comfortable as it sounds. Funny story, a client of mine had said today, "you're starting to look like a normal person now." I asked what she meant by that and she replied, "you have a stomach now like everyone else." I thought it was funny. Glad to hear I have a gut now! Rest assure, I will have a six pack back soon after that baby is born ;) I track my food intake through My Fitness Pal and count my macro nutrients to make sure I am getting an adequate supply of daily nutrients. I had only been looking at my fats, proteins and carbs but then as of late, started tracking my vitamins and minerals. I noticed I wasn't getting enough calcium (despite taking a prenatal) and have been trying to fix that. Being lactose and tolerant makes it hard sometimes to get in the right amount of calcium, but as you know, calcium helps your bones grow and develop (hello fetus), so I figured I needed to so something about this. I have been chowing down on Silk yogurt which is a soy based yogurt and a few other brands that aren't soy based. I also have been incorporating more almond milk and vegan cheese. Make sure you get in all of your nutrients!! It's so easy to forget things. Wondering what a daily caloric intake looks for me? Take a look below at a sample day of how I eat. I'm not a calorie counter so don't ask how much I eat because I don't know. I just know the macro nutrients (the important stuff)! Meal 1 (around 4:30am) 4 egg whites 1 yolk 1 slice of Ezekiel bread 15g almond butter 50g banana (about half of one) Meal 2 (around 9am.. yah I get hungry fast) *this meal is usually right before I workout, so it's light 85g baked chicken 1 serving of fruit (peach or clementine) Meal 3: Sometimes a Bup protein bar OR I'll bring leftover dinner of baked veggies Meal 4: Typically 4 egg whites 1 yolk and a big salad with cucumbers, variety of lettuces, and grape tomatoes Meal 5: 200g lactose free yogurt 50g blueberries Meal 6: Dinner time! It's always different but usually I have 10 million different vegetables (OK maybe 3 types) and a source of protein like tuna (only eat it 1-2x a week), turkey or chicken. This is usually it. If I'm still hungry I'll have 1 more serving of fruit. I've been loving peaches lately! Yum. I have been just listening to my body and giving it what it needs. I haven't craved bad foods and I think it's because my body just doesn't want it! It was the GOOD stuff! And that makes me happy. Until next time baby lovers. Cristina |
AuthorCristina Panagopoulos is the owner and founder of CW Physique, an in-home personal training and nutrition company. She has been in the fitness industry for over a decade and loves helping others transform their lives. She is certified through the National Academy of Sports Medicine as a personal trainer and metabolic coach along with American Fitness Professionals & Associates certified Nutrition and Wellness Consultant. Over the years, Cristina gained specialty certifications through the American Council of Exercise for Orthopedic Exercise and Pre and Post Natal Exercising. Cristina started this blog as a casual and personal journey through her experiences of pregnancy and later on motherhood. She wants to educate females on proper fitness and nutrition who are going through pregnancy and motherhood. For more information, please email Cristina directly at [email protected] Archives
October 2016
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