Haywood Fitness: May 2014

Friday, May 30, 2014

Tips for Exercising While Pregnant

I was working out pretty actively when I got pregnant. I originally was planning on working out up until I had the baby but I had some unexplainable bleeding during my first tri-mester and had to quit working out as hard. When I asked my doctor how much working out I could do while pregnant he told me to watch my heart rate. The first time I tried to run and watch my heart rate it had me pretty much speed walking. I was really discouraged because based off of keeping my heart rate low enough I could barely work out! Since that time in my life I have done quite a bit of research and learned about working out while pregnant during my personal training certification. Here is what I learned and this seems to be a good rule of thumb to go by.

Tips for Exercising While Pregnant:

1. Eat extra calories if you are working out. On average you should consume about three hundred extra calories while pregnant. If you are working out you should increase those calories.

2. Avoid contact sports- for example, skiing, mountain biking, and soccer. You also want to keep in mind that your balance will be messed up so you want to watch doing anything that needs any extra coordination.

3. Wear lose, comfortable clothes that will allow you stay cool

4. Avoid lying flat on your back after the 1st Trimester. If you want to do ab exercises after the 1st trimester you will want to do them standing up

5. It is okay to run while pregnant-if you ran before you got pregnant. Listen to your body and do what feels right. If you begin feeling uncomfortable then stop.

6. Don't get stuck on the heart rate thing. It is better to remember to just not work out to the point of exhaustion or get out of breath. You should be able to carry on a conversation.

7. If you didn't work out before you got pregnant you can workout while pregnant just keep it to light walking or low intense workouts. Now is not the time to get in shape or try something new.

There are TONS of benefits to working out while pregnant. It is good for you and the baby and can even help ease pregnancy side effects as well as help with an easier labor.

Friday, May 23, 2014

Weight Gain During Pregnancy

How much weight should I gain and how many calories should I consumer while pregnant?

I have always been very conscientious about my weight and careful about what I eat. So, when I got pregnant I thought "Yes! Free Pass! Eat Whatever I want!!!" It didn't help that while I was pregnant I did not experience any morning sickness and I had an amazing appetite. I was so hungry all of the time. I craved everything and anything especially chicken wings, root beer, and mangoes.

A couple months into my pregnancy I went to my regular doctor visit and I asked him if my weight gaining was okay and he replied "Well, it is fine-you are just a little ahead of schedule". After the appointment I sat in my car and cried. During my entire pregnancy I heard two extremes either 1. You look like you have hardly gained any weight-you are all baby or 2. Wow! You really gained weight. It totally messed with my head!

I ended up gaining 58 pounds while pregnant and I couldn't blame it on my baby because she arrived three weeks early at only 5 pounds.   Next time around I plan on being smarter about my weight gain. I now understand that it is a misconception that you should eat for two. It was so difficult for me to lose that much weight so next time around I plan on being more careful.

Here are the guideline that I have found that are good to go by:

-In the beginning of your pregnancy stick with an extra 300 calories a day. Towards the end of your pregnancy you can add up to 500 calories. If you are carrying more than one child or workout a lot you might need to add in extra calories. It is a good idea to speak with your physician.

-If you are already at an average weight you should gain about 25-35 pounds during your pregnancy. If you are underweight while getting pregnant you can gain about 28-40 pounds and if you are considered overweight you should only gain 15-25 pounds. So, a good average of weight to gain is 25 pounds.

The important thing  is that you feel good and that your baby is healthy. I think it is okay to eat some extra chicken wings once in a while (come on your hormones are raging!) but as with anything keep everything in moderation.

Sunday, May 18, 2014

Sharing about Shakeology

As long as I have known my husband it has been a battle for him to eat healthy. He is not a big fan of vegetables or fruits. When I first met him the mention of the word "salad" or " lettuce" freaked him out. It was hard for me to understand this because I have always loved fruits and vegetables (don't get me wrong I love my meat and sweets too!) I was always worried about his lack of nutrition and what I could do to help him (other than to disguise his fruits and vegetables!)

This starts my journey with Shakeology. When my husband first told me about Shakeology the first thing I thought was "Shake-what?!" and then next thing I thought (or said!) was "Yeah-I am NOT spending that much on a drink!".  Like most battles my husband won. He convinced me to just take money out of our monthly grocery budget and not spend as much on groceries since this would replace meals he would eat (okay-not a bad argument). So, we ordered the shakes. I wanted nothing to do with them since he had to talk me into them, but he absolutely loved them.

Fast forward a few months later. I was home recovering from a C-section and could not move very well and I had no energy to think about what to make for a meal. However, I KNEW I had to continue to get nutrients and eat well since I was breastfeeding. I just didn't have an appetite or energy to do so. My "good mom" genes kicked in and I caved. I asked my husband to fix me a Shakeology shake. At least I knew from other mom's and doctors that Shakeology was safe to drink while breastfeeding. I soon found myself asking my husband to make me a shake every day before he left for work. I would sip on it while I was home with our new baby. I would grab veggies or other light, healthy quick snacks in addition to this. In one month with absolutely NO exercise (not even light walking) I had dropped 30 lbs and I felt great (well other than the pain from my surgery). Shakeology was my new best friend! We even had to start ordering two bags of it a month because I was stealing all of his.

Today I am fully recovered from my C-section and back to work and working out. Shakeology is still my B.F.F because it is SO convenient. I drink it every morning for breakfast. Sometimes even on my way to work or once I am there checking my emails. I will also sometimes drink a second shake on my lunch break if there aren't any other healthy, quick alternatives at home. Even if  I end up eating crappy the other meals I at least know I got in one healthy meal that day.

The other thing that I love about Shakeology is that I can drink it having milk sensitivities. I select the "Vegan" option of it which is made with pea and rice proteins rather than whey. I mix it with Almond milk. So, I am not consuming any dairy. However, we do have non-vegan options for people who don't mind dairy. Here are the flavors you can choose from; Vegan Chocolate or Tropical Strawberry, Regular Chocolate, Greenberry, or Vanilla. Again, I prefer to make them with Almond milk but you can use water or regular milk. The chocolate is very versatile because you can add peanut butter, a banana, coffee etc.

My husband and I loved the Shakeology shakes so much that we actually signed up to be Beachbody coaches so that we could get the shakes at a discounted rate. If you can't afford them this is also an alternative option for you too!

Take a minute to watch my video on how I make Shakeology and see how quick and easy it really is.

If you have questions or are interested in trying a sample let me know.