Your Expanding Belly- 1st trimester

You probably feel bloated at this point in your pregnancy, not quite showing but a little baby bump noticeable to you. Your expanding uterus is already putting pressure on your bladder making urination a priority. START YOUR KEGELS NOW. If this is your first pregnancy and you don not have an existing condition of rectus diastasis you can perform your abdominal sit ups, if you do have rectus diastasis already you can perform single leg lowering from your back and work on abdominal bracing.(tensing your abdominals)

Pregnancy and Posture- early changes upper back exercise

I noticed almost immediately (about 6 weeks) my posture was changing, my breast became sore and enlarged. This was pulling my shoulders and neck forward. I started to double up on my upper back exercises and stretch my chest muscles 3x/day. This was one of the few times I have ever done a static stretch before doing a strength exercise, but note it is for the opposing muscle group to enhance the result of my upper back exercise. Currently I put upper back exercises right into a pregnant clients warm up.

First Pregnancy 1st Trimester

Pregnancy guidelines had just changed when I realized I was pregnant with my first. I decided to use a combination of guidelines. I personally limited my heart rate to 150 bpm because this is where I felt comfortable. I opted against using the rate of perceived exertion scale because I figured my perception of exertion may be skewed as I teach people to push to their fitness limits daily. I was teaching spinning and a cross training class as well as training my clients. I did all of the "safe" pregnancy exercises. I wondered at this time was"safe" good enough. Sure they were safe for pregnancy, but did they have any purpose to deal with pregnancy. I didn't know at this point, I just had to let my pregnancy progress before I could make an informed decision.

Shock to the System

My first pregnancy was planned, I thought? We had talked about wanting to get pregnant, just the thought of this made my heart rate sore when I was exercising at the gym. I was teaching a spin class later that week and my heart rate sored again. We had now decided to go for it, we wanted a baby. The month goes by and it's time for me to pee on the stick, it was positive, we were in tears. It worked, wow. I went to the Dr. to confirm the results and then off to my first ultrasound. Well it turns out I was already pregnant by the time we started trying. This explains my elevated heart rate.

I had a great pregnancy, I felt proud, I was testing all pregnancy exercises and pregnancy fitness programs. My symptoms of pregnancy were muscle cramps and heart burn and a ravenous appetite.

As soon as you get pregnant your blood volume begin to increase and puts demand on your heart, thus elevating your heart rate during activity.

Welcome

JFitPreganacy is a blog spot for pregnant women or women trying to conceive that want to be fit for the big delivery day and thereafter. Please follow along and ask fitness related questions to JFitPregnancy founder Jacqueline Gradish. I will be be posting exercises for each trimester of pregnancy and solutions to deal with/prevent pregnancy related muscle cramps and muscluar discomfort. I have an affiliate Naturapathic Doctor to suggest nutrition tips for pregnancy and supplement recommendation.