Good Morning!
Here I am sitting at 25 weeks and 2 days! Not much has changed besides an increase in heartburn. Gotta love that. I was actually having it so bad this weekend that I was afraid to eat! I also experienced my very first bout of hiccups from the little one. I actually thought she was seizing because I had never felt it before! After calling my doctor's office, the nurse reassured me that it was probably just hiccups. Hey, better safe than sorry! Fitness Update: After accidentally ordering a grande today instead of a tall at Starbucks, my stomach decided to do a 180 and I nearly threw it all up. Learned my lesson. Don't mess up an order like that. After my stomach calmed down, I was able to get in a good hamstring workout (I posted it on my CW Physique business page if you'd like to see it!). I am still isolating body parts and lifting 5 days a week for about 45 minutes followed by 15 minutes of HIIT on either the elliptical or bike. My cardio still suckssss and my heart rate rises faster than I'd like. I'm sure the increase of blood in my body has a huge impact of increased heart rate. Like I've said before, just listen to your body and don't push it too hard. Never go to the point of exhaustion! On the weekends I try to just do active resting. Walking is great when you're pregnant and can help with circulation (which has become super important because my legs will swell up so much sometimes). I typically will take my dog on a nice morning walk (before breakfast) for about 45 minutes. This helps wake up the body and gets the metabolism going for the day! Nutrition Update: I am still tracking my nutrition via My Fitness Pal about 85% of the time. The only cravings I've really had (still the same as the beginning) are fruits and red potatoes! The biggest problem I have is in-taking too much sugar (in my mind) from the fruits. However, I try to monitor it as best I can and have cut back to maybe 3 servings a day. It's amazing how fast sugars can add up from fruit! Typical Daily Nutrition: Meal 1 (4am): 3 egg whites 1 whole egg 1 slice of Ezekiel bread 15g peanut butter 1/2 a banana Meal 2 (9am ish) : 1 cup of veggies (usually from the night before) 1 serving of protein (usually 80g of chicken) 1 serving of fruit (usually a peach!) Meal 3 (12:30pm): 2 cups of lettuce 1 handful of tomato cherries And if I am still hungry, a protein serving such as ground turkey Meal 4 (2pm): 1 organic apple 15g peanut butter And if I'm still hungry 1-2 rice cakes Meal 5 (5/530pm): Lots of veggies! I will eat maybe 3 cups of veggies for dinner! Protein- either chicken, fish, or turkey Sometimes 1/2 an avocado Meal 6 (730pm): I don't always eat this, but if I'm still hungry, I'll have a serving of lactose free yogurt with a handful of berries. This is great for a low fat, sweet treat! This is just an idea of what a typical day looks like for me. It isn't always the same and depends on what my day looks like. I always make sure to be prepared and have something with me! Being prepared will help regulate blood sugar and keep your metabolism balanced. Stay tuned for week 26! Cristina
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Sorry for the delay in posting! We were in San Diego last week! (Picture above was in our hotel bathroom ha). It was our last little hooray before the baby. Plus, it's suggested you don't travel once you're in your third trimester, so I figured we better hurry! At the end of April I will officially be in my 3rd trimester! Cannot believe how FAST this is going. It's freaky! : )
Updates: Belly is sure growing now! She is moving quite often as well. I hear they move a lot from weeks 24-28 because they have the room and you can actually feel it (and SEE it!!!). Still hoping that its a foreshadow of her athleticism. I am having lots of swelling in my lower limbs. I am sure walking and standing throughout the day DOESN'T help that, but a girls gotta do what a girls gotta do!! Psh. Food: Besides our little vaca, food has been OK. Need to cut back on the sugar (fruit and chocolate) but other than that, I'd say pretty good. In San Diego, we ate lots of seafood. I was pushing my weekly max on fish, but I figured one week would be OK. Plus, nothing I ate was high in mercury. So there's that... :) But seriously, this weeks goals are to get back into my pre- Cali routine and focus on veggies, fruits (and sugar intake) and proteins. I monitor carbs too but that is not something I usually overdo. Exercise: Exercise has been getting a little harder as the days go on. Mostly because I have to become more creative in the gym and I'm starting to loose my mind but also because I'm growing. Simple things like tying my shoes is even becoming harder (and embarrassing)!! Cardio is still hard, but the added weight makes me look super out of shape when I'm huffing and puffing on a bike. So what, don't care. I also noticed this in Cali. I used to be a power walking machine! Which I still am.. for an old person ;) OK, OK, it's not that bad. But it sure feels like it to me. I kept up with my husband the whole time though. I was proud of myself. I have to say though, resting and elevating your legs is no joke. Do it! Especially if you have swelling. Not only will it help decrease swelling but it will help prevent blood clots from forming and varicose veins. Side note: I had a chat with a fellow trainer today about being pregnant. It was a male trainer. He was super interested in learning about what I've been doing during this pregnancy and how it has effected me. He said I was the first person he knew who took a healthy approach to pregnancy and tried to stay active. It shocked me! I have seen both sides.. I've seen women who tried to stay healthy and those who didn't. The difference is AMAZING! We talked about our theory (and it is actually scientifically proven), that women who workout and eat healthy and consciously during their pregnancy will have less complications during the pregnancy and during labor. Not to mention, it is a lot easier to get your body back and recover post partum. If that doesn't have you wanting a healthy and fit pregnancy, then I don't know what will! Stay tuned for week 25! Coming soon... Things have been REALLY starting to grow!! I have gotten comments on how my stomach has really "popped" lately. I finally feel pregnant and don't just look like I ate too much. YAY! However, with the increase of size, things are starting to get harder!! NO!!! Normally, getting into my car, out of bed, and up from the sofa seemed like normal and easy tasks. Not if your pregnant! Can't even imagine what it will be like in a few more weeks! Ek! Speaking of increase in things, let's talk about my powerful little munchkin that seems to be packing punches!! She is getting stronger and stronger by the day! It actually is making me nervous for the weeks to come! Ha. Who would of thought. I just keep reverting back to my theory on her being an Olympian :D Watch out world!
As far as exercise goes, I have been easing up on my weights a tad (mostly legs) and have increased more band work. I have also increased the rep range (because of the decrease in weight). I'm just listening to my body, which is what you should do! Let's talk anatomical now. What are some important muscles that you should be stretching and strengthening while pregnant? Muscles that you want to stretch while pregnant (because they became tight with the changing of the body) are: upper back, middle back, hip flexors, it band, piriformis, hamstrings, hip adductors and your calves. Muscles that you want to strengthen while pregnant (due to increase of stress on the body and joints) are: shoulder blade area (scapula retractors), lower back, glutes (the maximus and medius), quadriceps, abdominal and your pelvic floor. Being pregnant can cause many muscular imbalances due to the change in the body and gravitational pull that happens on the body. It is important to correct any imbalances that might be existing prior to pregnancy but to also be aware of certain imbalances that can develop. For example, many women will create a sway in the lower back due to the increase of weight in the front. This can put tremendous stress on the lower spine and cause more issues like sciatica. Having a strong abdominal wall will help prevent this along with strong back muscles. Until next time, keep exercising and eating healthy! :D -Cristina P. |
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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