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prenatal ladies fitness

PRENATAL GUIDE

 First Trimester

 

Keep in shape with your current workout regime or seek a prenatal trainer to help gain more insight into preparing for daily tasks that require your strength with a soon to be newborn. This time is great in gaining some strength if you aren't having severe nausea. 

 

A prenatal trainer will help you with posture and breathing strategies to help mitigate pressure on your pelvic floor and core during your workouts which will become harder to feel in later trimesters. Good breathing strategies are essential.

 

Don't delay in seeking a prenatal trainer if you aren't sure how to feel your pelvic floor contracting or know what deep diaphragmatic breathing feels like.

 

 

Second Trimester

 

This is where it can be uncomfortable to lay on your back or bend forward because the size of baby is in the way. There is a lot of mixed information regarding laying on your back. As long as you feel ok, aren't experiencing dizziness or nausea you can lay on your back for a short while. The worry here is the baby can press on your vena cava vein that runs to your heart. You will feel discomfort if this is happening so it's easy to roll to your side immediately without too much risk. 

You can still have some strength gains in this time period and keep up your workouts. Each person is different. Some may feel great and not have too many complaints while others might not have the energy or have body pains such as round ligament pain, low back pain, upper neck pain etc. from changes in posture.

Third Trimester

This is the time when most slow down. The growing baby takes up a lot of energy and your oxygen. Preparing for birth with gentle stretches and honoring your body and your energy will be important. This stage is about mitigating loss of strength if possible and using methods to cope with stress. This can include meditation, gaining knowledge of the birth process and finding postures that may work for delivery.

WE ARE LOCATED IN CAMAS, WASHINGTON AND PORTLAND, OREGON.

WE ALSO DO SESSIONS ONLINE FROM ANYWHERE!

 

 

Let us help you during your prenatal fitness journey

 

 

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I highly recommend Mod Mama for pre and postnatal fitness classes. I regret that I hadn't discovered it earlier in my pregnancy because it is a very challenging and energetic workout that isn't watered down like most prenatal workout videos I had tried. Jessa and Kerry are both amazing instructors and I would recommend the class to any expecting (or postpartum) mother. They pay very close attention and tailor each workout to suit the clients needs. The class size is small which allows them to give an individual attention when needed.

Joanna Lipske

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"Kerr  vino disparado (literalmente) al mundo el martes por la noche con la friolera de 9 libras y 2 onzas. Tuve que ser inducido, pero cuando estaba listo para correrse, vino rápido. Solo presioné por tres contracciones. Jessa, estaba haciendo ascensores para superar las contracciones. Fue realmente útil".

Emily Passmore

Cliente prenatal

"Buenas noticias.  ¡Jonathan nació el 22/12! Todos estamos muy bien.  Terminé teniendo un VBAC exitoso, lo que hizo que el proceso de recuperación mucho más fácil. Mod ¡Mamá tuvo mucho que ver con eso! 136bad5cf58d_ Voy a trabajar en la respiración de ascensor y algunos de los estiramientos de espalda que aprendí de ti mientras tanto".

Karen Schaefer

Cliente prenatal

"Los bebés gemelos todavía están en la UCIN, pero están muy bien y deberían estar en casa en los próximos días. Yo también me siento muy bien. Honestamente, mi recuperación ha sido bastante fácil hasta ahora, lo que se debe en parte a su ayuda para permanecer en forma durante el embarazo! "

Hadley Van Vactor

Cliente prenatal

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