Nutrition and Workouts During Pregnancy

Each woman knows that pregnancy is one of the most important events in her life. This wonderful process makes a lot of changes in a woman’s organism and, as it follows, in her lifestyle. And I am not an exception.

The first thing that has changed is my workouts. Right now I’m at the end of the second trimester and I work out 3 times a week just as I used to before, but the intensity is much lower (about 10-20% of what it used to be). As for exercises, I am focused on gluteus, legs, arms, and a little bit of side abs. One workout usually includes: 15 reps per each exercise, all in a row for 3 rounds, rest between exercises for 10-30 sec, and then rest between rounds is about 2-3 min. However, I avoid jumping and abs exercises as it seems uncomfortable and too exhausting. But if anyone still wants to do abs exercises, don’t do them on a flat surface – it’s better to use a fit ball or bosu.

But remember that it’s safe to work out only if you have been consistently working out before pregnancy and have clearance from your doctor. Pregnancy is very individual and your doctor may decide that you should avoid physical activity for some time. I was not able to work out during my first trimester for about a month, but I did some light stretching and walking instead. So you need to understand that a little human lives inside you and obviously you should think about him first. Don’t work out if the doctor didn’t let you. If you feel that you can’t do some exercises, it’s better to skip them – listening to your body is very important right now.

Here is my prenatal workout


The second main thing during pregnancy is nutrition

Before pregnancy, I had some strict rules about my nutrition. First of all, I have always been against strict diets and my daily routine included 5 meals. In other words, I preferred to eat small portions, but regularly. My diet excluded red meat, milk, and animal fats. I’ve been following these rules 5 days a week and on the weekends I allowed myself a slightly lighter diet, which could include sweets or any other cravings. And my nutrition stayed pretty the same during the first trimester. From the second trimester, I started to add some extra food. Basically, I just increased portions for about 300 calories a day. Doctors recommend eating extra 300-350 calories during the second trimester and about 450 calories during the third trimester. I focus on vegetables, greens, fruits, protein, and healthy fats. My diet includes everything right now, I don’t limit myself and don’t set bans on any products if the body requires them. Of course, I try to avoid sweets, junk food or empty calories, but from time to time I allow myself to eat what I really want.

Also, it’s really hard to overestimate the benefits of supplements. Before pregnancy, I used to take only fish oil. But when we realized that we are ready to have a baby, I started taking folic acid and prenatal vitamins that I will use until the child’s birth.

Surprisingly, my sleep schedule has not changed much. During all the pregnancy I’ve never felt a need in daytime sleep, even during the first trimester. And as before, I go to bed pretty early and sleep around 8-9 hours. But what I really need is just a walk on the beach or in the park. We wanted to return to NY but the situation is too dangerous. And now, more than ever, I want to spend more time outdoors, but unfortunately everything is closed. At least, short walks around the neighbourhood kinda improve the situation.

Overall, I’m trying to be calm, positive and active no matter what. This is one more important reason to make healthy nutrition and physical activity a part of your life, because, as for me, it’s much easier to stay active during pregnancy. Moreover, I’m sure that my postpartum recovery will be easier for me as well.

Balance your life and remember, whatever you do, you do it for yourself!