Taking final for personal training! Need women who have trained while pregnant!

bdavis1990 · December 2016

Hey guys I am taking my final for personal training and one of essays involves me finding 2 women who have trained before becoming pregnant and after they gave birth.
I need to know how you changed your workout routine, and if you could redo your training during pregnancy, knowing what you know now, would you change anything you did?

shur77 · December 2016

I trained through my last pregnancy but shifted from free weights to machines because relaxin makes my already hypermobile joints incredible unstable. I wouldn't have changed anything I did.
I did stop using the sauna after workouts once I knew I was pregnant-that's about the only thing I did different.

julie_broadhead · December 2016

Pre pregnancy, I was doing Crossfit and training for my first Olympic lifting meet. When I found out I was pregnant, I kept going to Crossfit but I lowered my weights and lowered the intensity. At my first OB appointment, they scared the crap out of me about heavy lifting. By heavy they meant over 35lb. So I stopped going to Crossfit and stopped going to the gym altogether. I started going back during my second trimester. I found a sample workout on the FitnessRX website and did that for a while. It was high rep low weight bodybuilding type splits. Then I found girlsgonestrong.com and I am so glad I did. I used their website to program my own strength program for third trimester. Here are the adjustments I needed to make 2nd trimester:
-I couldn't do Kettlebell swings
-no more lying ab work
-I kept my squats above parallel
-no more push ups on the ground
- after 21 weeks no more running or jumping
Third trimester adjustments:
- lunges started to feel weird around 36 weeks
- Front lateral raises started to feel bad around 32 weeks
- Box step ups started to feel bad around 32 weeks

I also did prenatal Pilates throughout my pregnancy.

I am getting ready for my next pregnancy now:-) I want to be lighter going into my next pregnancy. I started my last pregnancy at 160lb and I am down to 153:-) I also want to have a nice strong core for my next one. Knowing what I know now, I have a much better idea of how to work out and program for myself during my next pregnancy. I'm not as afraid as I was the first time around. I plan on not dropping my weights as soon as I did the first time around. I plan on strength training until I deliver. I also want to be better about walking regularly during my next pregnancy.

If you have any questions, please ask. You also have my permission to quote this comment and use the info for your final.

Little_SEZ · December 2016

When I found out I was pregnant I was in the best shape of my life. I was a team regionals athlete in Crossfit. I was going to crossfit 5-6 days a week and sometimes did double sessions.

After finding out I was pregnant (at 8 weeks) I continued to do everything exactly the same. I was at the gym every day (5 days) but kept to just one our long class than about 40 minutes of oly lifting after the class. Saturdays I did an hour long Oly class than an hour long CF class.

My first apt the asked me what I did for exercise. This first Dr just said to keep doing what I was doing and trust my instincts. So I did just that. Through the whole pregnancy.

I continued to do all exercises as prescribed except burpees after about 4 months because I couldnt lay on my belly. Otherwise, I was still doing toes to bar (until 41 weeks), abmat situps, box jumps, jumping rope, pushups (I set up plates so I was elevated and could touch my chest on an abmat and my belly would pass through.

Around 38 weeks I stopped snatching and cleaning and really just because I couldnt keep a proper bar path. I didnt want to start a bad habit. I was still squatting my normal weight (260#) below parallel... as well as pressing, jerking and OH squatting.

I kept the same diet I had before pregnancy. I also took all of my Pure Pharma vitamins and my protein shakes. I was 42 weeks when I had my son.

I was in labor for 4 hours. Pushed 3 times and he came out. No drugs. I was able to feel everything and sort of get to a good mental place during my labor and delivery. My OB actually said "go crossfit" as he came shooting out!

I took 4 weeks off completely from the gym after he was born. At that time I went back 2 days a week and rowed and lighty lifted. At 6 weeks I was back full time (4 days a week). I cant go Saturday anymore because I have no child care, my husband works.

I breastfed for 14 months. Continued the vitamins and diet.

I also kept a blog while I was pregnant if you want to take a look... http://littlesez.blogspot.com/ the pregnancy part starts at September 1, 2014.

Let me know if you want to talk more!

swheate2014 · December 2016

I was a personal trainer the entire time I was pregnant so I worked out with weights until three weeks before my delivery. My daughter was two weeks late so essentially I strength trained up until my due date. I found it really hard to do anything after four months pregnant that contained impact, so I didn't do any running jumping anything like that from four months pregnant on. My favorite exercises during my third trimester or simple light weights walking and swimming. I was never a swimmer and I have to say that swimming became my favorite exercise in the end. At the time I thought I wasn't working out barely at all but when I went into labor at my resting heart rate was 44. Pretty good.

julie_broadhead · December 2016

Little_SEZ wrote: »

When I found out I was pregnant I was in the best shape of my life. I was a team regionals athlete in Crossfit. I was going to crossfit 5-6 days a week and sometimes did double sessions.

After finding out I was pregnant (at 8 weeks) I continued to do everything exactly the same. I was at the gym every day (5 days) but kept to just one our long class than about 40 minutes of oly lifting after the class. Saturdays I did an hour long Oly class than an hour long CF class.

My first apt the asked me what I did for exercise. This first Dr just said to keep doing what I was doing and trust my instincts. So I did just that. Through the whole pregnancy.

I continued to do all exercises as prescribed except burpees after about 4 months because I couldnt lay on my belly. Otherwise, I was still doing toes to bar (until 41 weeks), abmat situps, box jumps, jumping rope, pushups (I set up plates so I was elevated and could touch my chest on an abmat and my belly would pass through.

Around 38 weeks I stopped snatching and cleaning and really just because I couldnt keep a proper bar path. I didnt want to start a bad habit. I was still squatting my normal weight (260#) below parallel... as well as pressing, jerking and OH squatting.

I kept the same diet I had before pregnancy. I also took all of my Pure Pharma vitamins and my protein shakes. I was 42 weeks when I had my son.

I was in labor for 4 hours. Pushed 3 times and he came out. No drugs. I was able to feel everything and sort of get to a good mental place during my labor and delivery. My OB actually said "go crossfit" as he came shooting out!

I took 4 weeks off completely from the gym after he was born. At that time I went back 2 days a week and rowed and lighty lifted. At 6 weeks I was back full time (4 days a week). I cant go Saturday anymore because I have no child care, my husband works.

I breastfed for 14 months. Continued the vitamins and diet.

I also kept a blog while I was pregnant if you want to take a look... http://littlesez.blogspot.com/ the pregnancy part starts at September 1, 2014.

Let me know if you want to talk more!

You are so lucky. My care team scared the living day lights out of me about heavy lifting and asked me to change my program. I miscarried my first pregnancy so I really did scare easily.

Taking final for personal training! Need women who have trained while pregnant!

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