Pregnancy and Postpartum clients need special consideration. While pregnancy is natural and not a handicap, as once thought, it does change your needs physically and physiologically.
The American College of Obstetricians and Gynecologists has created safe guidelines for exercising while pregnant:
- Maternal heart rate should not exceed 140 bpm.
- Aerobic exercise should not exceed 15 minutes in duration.
- Avoid lying on your back after the 4th month. (1st trimester)
- Avoid exercise that would require you to hold your breath.
- Normal extra caloric intake for a pregnant woman is 300 calories a day. For those who exercise,
you should not consume any extra, above the 300, that you will not need for the exercise routine
you are performing.
If you have any of the following conditions, please speak with your physician before starting any type of exercise routine.
- History of miscarriage.
- Ruptured membranes.
- Incompetent cervix.
- Bleeding or placenta previa.
- Cardiac disease.
If you experience any of the following symptoms while exercising, stop and contact your physician immediately:
- Fainting.
- Vaginal bleeding.
- Pains in the chest or abdomen.
- Extreme nausea. (you will know the difference from morning sickness)
- Disorientation.
- Extreme temperature change. (not just flashes)
- Fluid release from the vagina.
- Blurred vision.
- Additional swelling or fluid retention.
- Severe or chronic headaches.
Helpful Hints
1) Perform aerobic activity a minimum of 3 times per week
2) Avoid exercise in hot or humid weather
3) Avoid ballistic movement - try to stay smooth and without jerking movements
4) NO DEEP BENDING OR EXTENDING OF JOINTS -- this is because joints become unstable
and connective tissue becomes lax.
5) Always warm up for at least 5 minutes before exercising
6) Drink at least 10 glasses of water a day (or a total of 80 ounces)
7) If you are new to exercise, start slowing and consult your physician first
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Post Partum Client Bringing Her Daughter To Her Workouts |
Xander (age 2) and I working in my gym |
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Testimonials
This is me
Janet -- Housewife, mother of 2
I was 26 when I had my first child a beautiful little girl. Looking back on it, I had gotten off easy with a modest weight gain of 33 pounds. I knew that choosing bottle-feeding over breast-feeding my weight loss would be slower but I have to admit, at 6 months postpartum, I was devastated. I had even started exercising, but the results were minimal. I decided I needed someone to teach me how to workout, correctly and within the ranges most beneficial for weight loss. I needed a Personal trainer and Taylor came highly recommended. I lost all the weight and felt better about myself physically and mentally. With the newfound strength, my husband and I had another. By the 24th week, I gained about as much as I did full term with my daughter. By the time I hit 40 weeks I had gained a whopping 65 lbs. I had run this course, on a smaller scale before and knew, without a doubt, I would be back to normal soon. I believe whole-heartedly that the benefits of exercise are not only physically seen but also emotionally lived! A special and sincere "thank you” to Taylor for playing such a tremendous role in molding me into the person I am today! |
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Kimm -- Housewife, mother of 2
When I found out I was pregnant, I swear I gained 10 pounds overnight and it didn't seem as if the weight gain ever stopped. Because of complications in my pregnancy, I was on bed rest, or at minimum, no strenuous exercise. By the end of the 9th month, I gained a total of 55 pounds. I couldn't wait to work out and I went straight to Taylor! With her fitness program, I not only lost the weight but lost 4 inches off both my abdomen and my hips and two inches of both thighs. If it weren't for Taylor, I would probably still be near the 195 mark! The bonus is that I can take my 2 children with me when I work out...no need to find a babysitter. THANKS TAYLOR! |
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Jackie -- 7 months pregnant
During my first trimester, I became too tired to work out and I over ate. By the fifth month I knew I had to do something, so I went back to the gym. I contacted Taylor and soon started a workout regimen. I see her twice a week now for weightlifting and cardiovascular workouts. The only difference from before I was pregnant and now is the intensity of the cardiovascular workouts. Almost immediately I started feeling better. I had more energy and just felt all around better about myself. If it weren't for me contacting Taylor, and her personalized attention, I don't know if I could have made it this far in my pregnancy. I know I have to be at the gym at specified times for my workouts, and, I really do feel she cares for me and my baby's well-being. |
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Jyl Wood
After my second child, I had put on 40 pounds and felt a mess. I was fat and felt completely helpless, with numerous dieting failures and wasted trips to a women’s circuit training gym I realized I needed HELP! I found Taylor and within 24 hours she had me at her gym. Taylor made me feel so comfortable with her knowledge of the human body, not to mention that she welcomed my children to come during my workouts.
I have stayed with my workout routine for 6 months I am down to 120 pounds and I feel better than ever. Taylor has not only taught me how to lose weight and sculpt my body, but also I now know how to eat and feed my family natural, delicious meals Taylor has brought so many positive changes to my entire family and we are all very thankful.
Taylor is a terrific trainer and has become a great friend. A HUGE THANK YOU TAYLOR.
Jyl Wood @ Family
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