One of the most wonderful times and experiences in a woman’s life is during those glorious 40 weeks in which she is preparing to bring a child into the world, right? Well . . . some might beg to differ.
While some women sail through their pregnancies nausea and discomfort free, other women really have to work to make it through the day! Pregnancy can be a time of hormonal overload, bloating, cramping, nausea, back pain, constipation and the uncontrollable need to paint the spare bedroom and reorganize the closets. We can’t help you with the nesting syndrome, but we can help you have a healthier, less-stressful pregnancy by creating an individualized training and/or nutrition program.
Preparing for Pregnancy
There is no better time than the present to work on improving your eating and exercise behaviors before your pregnancy. We will assess your current eating behaviors and look for deficiencies, or overloads, of nutrients, such as iron, folate, protein, carbohydrates, total fat, omega 3 fats, calories, fluids and fiber to support a healthy weight and fertility.
We will review other lifestyle behaviors like smoking, sleep, stress, time management and prioritizing that can improve overall health and support a vibrant pregnancy.
And we will work on initiating new, or refining current exercise behaviors, to improve cardiovascular endurance, muscle strength, flexibility and pelvic floor strength to prepare your body for pregnancy.
If you have any past history of disordered eating, are starting your pregnancy above or below a healthy body weight, or have poor eating habits and need a little help getting on track we can help you. If you have been having problems with your weight before pregnancy we can use our MedGem to measure you resting metabolic rate to determine a more accurate number of calories for you. During your initial appointment we will assess your current eating behaviors and make recommendations on how to prevent gestational diabetes, hypertension, pre-eclampsia and excess weight gain. Follow-up appointments will cover topics such as meal plans, portions, meal pattern, sodium intake, nutrient dense foods, hydration, carbohydrate foods and glycemic index depending on each woman’s individual needs.
Exercise during pregnancy is one of the healthiest things a woman can do for her baby and her body. Exercise can:
• Reduce the incidence of back pain
• Boost energy
• Prevent constipation
• Increase muscle strength and endurance which can make for an easier labor and delivery
• Improve mood
• Reduce post-partum recovery time
Your baby is here and your life will never be the same! You are madly in love however you are exhausted and don’t seem to have time for anything else between diaper changes, feedings, cuddling and a million other responsibilities. And all you want to do is take a nap and get back to your pre-pregnancy body.
We will create an eating plan to provide optimal nutrition to get you back to your pre-pregnancy weight. If you are breastfeeding we will show you how to eat to assure you are getting the nutrients and calories to provide adequate, high quality breast milk.
Finding the time and energy for exercise will be a challenge but it is essential to build stamina, increase energy and strengthen the pelvic floor and core muscles that have been stretched over the past nine months. Your personal plan will include exercises to strengthen your whole body with a focus on the upper, middle and low back muscles that can be overworked and stressed from picking up, feeding and carrying a new baby. It will also include exercises for the pelvic floor and deep core abdominal muscles which can be started as soon as you get home from the hospital.