Fit Villains: Selfish, Shameless, Sassy, Fitness.

Hey there,

Don’t overthink it too much (and keep in mind that the plan will change as your body does: what you can do at 4 months will be different from what you can do at 8 months).

As long as you feel okay, are getting regular checkups and are cleared by your doctor, there’s little reason you shouldn’t be able to stick with any plan that’s suits your goals and body. Many women stay very close to their pre-pregnancy routines for several months. While it’s not the time to start working on your PR’s (and you should ease back as your pregnancy progresses), unless there’s a medical need to stop, you should be fine.  

Because there’s a lot of unrealistic pressure on women to get back their pre-baby bodies as soon as possible, I want to emphasize how important it is not to sacrifice your health (or the health of your child) in order to reach your goals. Priorities number 1 and 2 are the health of you and your baby. Forget the rest. Like you, I’m a fitness FREAK and I’m sure it’s frustrating to tone down your routine for the next few months, but remember that it’s temporary. 9 months seems like a long time, but in the great scheme of things it’s a drop in the bucket. There’s no actual rush or pressure. Take it easy and listen to your body.

Muscle memory is a powerful thing: most women who were in shape before they got pregnant will ‘bounce back’ quicker than those who were not. And the level of activity required to maintain your muscle is not as high as you might assume. Resistance training even just a few times a week is more than enough to protect muscle, and making sure you’re eating well is KEY (protein etc). Pregnant bodies have slightly different nutritional needs, so you might want to consult a nutritionist who can give you tips on how to eat to support your pregnancy, health and keep your muscle. Don’t push yourself too hard, expect to lose a little strength and performance (and that’s okay) and know you’ll get it back over time! There’s no rush. :)

Move a little each day if you can: even walks are fine. Take breaks when you need to. And expect it to take 3 -12 months after the birth to get back to your current fitness level (assuming you pick up training when the baby is born).

I love fitness too (it’s addictive) but while it’s awesome to stay in shape during and after your pregnancy, make sure you’ve got your priorities in order.

Check with your doctor at each stage of the pregnancy to know if what you’re doing is still okay for your body. Be prepared to explore other options if lifting is no longer the right choice for your body (see it as an opportunity to try new things). Yoga, swimming and even power walking are other options that pregnant women enjoy and employ to stay active during their pregnancy.

Good luck and congratulations Mama to be! The best to you and your new family!

xox