Pregnancy Fitness Week by Week

Weeks 1 and 2

Of course you can!

Okay, so you just found out that you’re pregnant and the nerves just set in.  Pregnancy definitely should not be viewed as an excuse not to exercise.  That is not coming from me, but from the American College of Obstetricians and Gynecologist (ACOG).  So you should probably continue reading.  Come on….  Its exercise for your brain! HAHA!  It is recommended from the ACOG that women with noncomplicated pregnancies should get at least 30 minutes of moderate exercise most or all days of the week. So in your first weeks of pregnancy, slip on those sweats or yoga pants, tighten up those Nikes, and just do it!  No pun intended… 

Workout:  Continue your regular workout program or regimen.  If you haven’t started one (Clears throat), start once you’re done reading this.  Start with simply going for a walk once per day.

Nutrition Fact:  If you just found out you’re pregnant, you may not notice anything yet, but it is imperative that you nix alcohol and smoking and replace those vices with prenatal vitamins.  If you're looking for other healthy options with your nutrition plan, I recommend you getting What to Expect Eating Well When You're Expecting book....  This book is loaded with tons of recipes and easy ways to eat healthy even for you busy bodies! 

Week 3

Weight Control (Oh boy here we go)

Weight gain during pregnancy is inevitable, but it doesn’t have to be permanent.  At this point, you’re not ‘technically’ pregnant yet, and you’re probably already stressing out about how many pounds you’re about to pack on…  Throw the scale in the closet and don’t worry about it.  Weight gain is going to happen and is a very beautiful thing!  But worry not, because it doesn’t have to be permanent.  Simply by watching what you eat and exercising regularly over the nine months ahead, you will be able to gain only what you should.  Read that again.  GAIN ONLY WHAT YOU SHOULD!  Plus you can be the envy of all your friends by easily reclaiming your pre pregnancy shape once you give birth.  See how many likes on Facebook you get then…. 

WORKOUT:  Continue normal exercise program.  Start looking into lower impact activities for the future weeks ahead.  i.e. Yoga, cycling, etc…  Yes you can still lift weights.  We still want to see those guns!

SCIENTIFIC STUFF:  Start looking at nutrition as fuel for your car.  You wouldn’t put regular fuel in a diesel engine, so why would you put something in your body that will shut your engine down.  Determine how many calories you should be consuming daily to maintain your girlish figure.  Break out those calculators…

To calculate the number of calories you should be consuming on a daily basis to maintain you current weight by remaining sediment (WHICH YOU WILL NOT DO):

655 + (4.35 x your current weight) + (4.7 x your height in inches) - (4.7 x your age)

Example:  If you’re a 35 year old, 5’7’’ woman who weighs 135 you should consume 1393 calories per day.  The more active you are the more calories you will need to fuel your body.

Week 4

Getting with the program is good for your body (both now and after delivery) and your mood.

So if you’re still reading this, then you are getting to that point where you are probably trying to figure out why you should even bother exercising when you’re only 4 weeks pregnant.  Well for one thing, if you don’t get with the exercise program now, you’ll become less and less fit as your pregnancy progresses.  This will make getting back in shape postpartum an even tougher feat.  For another, exercise will assist ease a variety of pregnancy symptoms from constipation, backaches, and fatigue.  Additionally, exercise can give your emotional state a boost (If not for you, for your souse!), by offsetting those notorious pregnancy mood swings!  

WORKOUT:  Keep on Keeping on!!!!!  You’re doing an amazing job thus far if you’ve already started….  If not, what are you waiting for?  

Still worried about looking cute when you workout?  Don’t forget we have the most chic maternity clothes out there, not to mention all the pregnancy essentials to prepare yourself for your journey to become the fittest and best other ever!  So go ahead, ROCK THAT BUMP!

926 Main Street, Suite 104
Sumner, WA 98390 
(253) 299-6221 or (888) 770-6221

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