{article published on Hawaii Sport Magazine – Oct/Nov issue}
Yes! We are having a baby!
I love to be outside moving my body and clearing my mind. However, during the first three months of my pregnancy I didn’t feel like exercising as much for a few reasons. First, mentally I was uneasy about shaking the baby too much and getting my heart rate high since my doctor advised me to take it easy with my workouts. Second, I could literally feel my body growing and adjusting to the amazing little life inside of me, so physically I felt uncomfortable with my body’s new circumstances. Third, and probably the strongest one is that my husband Tim didn’t want me to do anything other than sleep and eat. Honestly, I liked it! It was nice to slow down and sleep in for the very first time in my life, as far as I can remember.
Now, as I am writing, I am entering my second trimester. My energy is back, my body is well adjusted to the baby, and Tim has started to support me in doing more than just eating and sleeping. By a great coincidence, a few months ago, I finished my certification in Health Coaching where I learned about all the many changes that a body of a pregnant woman goes through and the special care that expecting mothers need to add on to their lifestyles to nourish and protect the little lives that are growing inside them (please, if you are pregnant, read the 10 important notes about exercising).
For me, starting the day exercising for 30 minutes to 1 hour makes me feel wonderful for the rest of the day. And my three favorite ways of exercising lately have been:
OCEAN SWIM
My new swim techniques are to stretch my arms until I feel the stretch in my belly and gently kick while watching the coral and the fish and imagining if the baby can feel that we are floating in the ocean.
TURBO TRAINER
I love to ride my bike outside, and I do miss it a little bit. But since the day we found out I was pregnant, I was “prohibited” to ride outside, and I agreed. So I have been turbo training at home. I turn on my favorite music and spin easily for 30 to 45 minutes. Baby is already listening to all my fav jams!
JOG
I have been coaching the Lanikai Juice Run Club two times per week, and it’s the perfect way for me to keep supporting runners of all levels, and jog easily for 2 to 4 miles with them. I never knew that slow jogging could be so rewarding.
Well, I my three favorite ways of exercising are still swim, bike, and run, but now with a new mind set and techniques. At the moment, I have no desire to train or race for anything. My mind and body are truly enjoying focusing on the energy that is growing this tiny little miracle life inside of me, and I know that moving our bodies gently make us healthier and happier!
10 IMPORTANT NOTES IF YOU ARE PREGNANT:
1. Always listen to your body.
2. Consult your doctor before you start any new exercise program.
3. Be easy on the joints. The hormones of pregnancy loosen your ligaments.
4. Don’t shake the baby. It’s best to avoid sudden stops, jumping, or sudden changes in direction.
5. Keep heart rate under 150 beats per minute. Research has shown that the baby’s heart rate does not go up significantly until the mother’s heart rate reaches 150.
6. Realize you’re out of balance. As your breasts and uterus enlarge, your body’s center of gravity shifts.
7. Lift lightly. Don’t use your back as a crane when you’re pregnant.
8. Change positions slowly. Avoid getting up too suddenly from a seated or lying down position.
9. Keep off your back. After the fourth month of pregnancy, you should avoid lying on your back while exercising, relaxing or even sleeping.
10. Choose the right activity FOR YOU!
source: Prepare RIGHT Now – Turn your Pregnancy into a Healthy New Beginning by William Sears, M.D. and Martha Sears, R.N.
some dreams are worth sharing…
mariane
