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. 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 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 It seems like the weeks are flying by!! I can't keep up! I am about 16.5 weeks today and feeling good! It's amazing how many people ask you how you are feeling (and I actually love it because it is sincere). My response is always, "good!". Thanks for asking. My bump has finally started to grow..... slowlyyyyy but surely. Weight has finally started to creep up too. I am up about 4-5lb. I have increased my protein because I have been craving it and have decreased my fruit consumption because my sugar intake was too high. I am not going to write any scientific stuff today, but I will do a fun little survey!
Happy Valentine's Day! Yay, winter is almost over! :) And I get to have a nice cheat meal today. Who wouldn't want that? I posted some progress pictures above so that you can see my belly that still hasn't grown. I just look like I ate too much food and sodium. The picture on the right is today (Feb 14th) and the picture on the left was yesterday. I originally posted the picture on the right to ask my mom which shoes to wear but I am sharing it with you because I LOVE my new lululemon pants! Yes, I dressed them up. My friend told me about these pants and mentioned they were great for pregnant ladies! The band isn't tight and they grow with you. Not to mention, they are super comfy! I highly suggest getting them! I am going back today to get a second pair!
As far as updates, I had my monthly apt this week and I'm officially up 3.5lb! Woot. My doctor didn't seemed concerned so I'm relieved. Everything seemed healthy! I still have a few days here and there where I get nausea but at least I haven't puked again. And like I mentioned above, I STILL don't have a belly! What the heck!! Doc said it will come and not to worry. My ab muscles were just very tight before so it's taking them a while to expanddd.. Sounds like an alien is trying to rip through my hard work. It's fine little baby, as long as they go back to place after you've left you're hotel! So I know I keep saying I'm going to talk about nutrition and I think it's about time!! Read below what I have to say about nutrition. Please note, all my information is based off of my nutrition book.. It seems that prenatal nutrition is the most common question I receive from women who are trying to become pregnant or who already are pregnant. Now I can finally speak from experience! While it is extremely important to eat healthy your whole life, pregnancy is NOT something you want to skimp on. Prenatal nutrition is a VERY in depth topic so I am going to just touch upon a few important factor. During pregnancy a woman's nutrient needs are higher than any other time in their adult life (some nutrients more than others). Nutrient needs come mostly from a variety of foods but there are some nutrients that need "special attention" such as; protein, folate, iron, zinc, and calcium as well as vitamins that are known to be toxic if consumed in excess amounts. Recommended Guidelines Nutrient intake is different than caloric intake. They aren't created equally. Additional calories should only be in place for the second trimester ( roughly 340 calories) and for the third trimester (450 calories). I've had people tell me they started increasing calories right away! You don't need to increase calories in the first trimester because your baby is the size of pea! By the end of the pregnancy, you should only have increased you're calories by 17%, so the saying of "eating for two" isn't an actuality. The recommended weight gain for someone who is underweight is between 28-40lb. For someone who is of normal weight it is 25-35lb and someone who is overweight it is 15-25lb (Institute of Medicine and National Research Council of the National Academies). A pregnant woman's recommended in increase her folate intake by 50%. Studies show, that a low supply of folate can lead to neural tube defects, such as spina bifida. It is important to have folate in your system BEFORE you're pregnant as well. Hence why prenatals are so important! You can also get folate from refined grains that are fortified with folate. Check the labels. WHAT SHOULD YOU EAT? Fruits: 2 cups a day during EVERY trimester. Vegetables: 2 1/2 cups first trimester, then 3 for 2nd and 3rd trimester. Grains: 6 oz for 1st trimester and 8 oz for 2nd and 3rd trimester. Protein: 5 1/2 oz 1st trimester and 6 1/2 oz 2nd and 3rd trimester. **Remember if you're more active then your body will require more protein. Dairy: 3 cups for all 3 trimester. **Calcium is extremely important for the growing baby and it's bones. Make sure to pay attention to your intake and get enough! Consuming 8-12 oz of seafood per week is recommended. Remember the vitamins and minerals in fish are great for your and baby's brain! Just be careful of fish that is high in mercury. Limit white (albacore) tuna to 6 oz per week and avoid eating large ocean fish such as shark, swordfish, king mackerel, and tilefish. Next time I will touch upon what to avoid during pregnancy and more!! Please leave comments or questions. I'd love to hear some feedback! 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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