Prenatal and Postpartum Strength Training and Nutrition Content
* For educational purposes only. Not to replace medical advice. Please consult with your doctor if you want to make changes to your prenatal or postpartum diet or exercise regimen.
* For educational purposes only. Not to replace medical advice. Please consult with your doctor if you want to make changes to your prenatal or postpartum diet or exercise regimen.
Unless otherwise told by your doctor continuing with or starting a strength training routine while pregnant is safe.
Strength training does NOT
➡️Increase your risk of miscarriage, low birth weight, or early delivery
Strength Training DOES
➡️Reduce back pain
➡️Decrease your risk of gestational diabetes, preeclampsia, and cesarean birth
➡️Promotes healthy weight gain during pregnancy
➡️Improves overall fitness and strengthens your heart
➡️Can help you lose the baby weight after baby is born
➡️Increased muscle, joint, tendon, and ligament function
➡️Increase bone density, metabolism, and insulin sensitivity
➡️Reduce risk of injury
➡️Improves function of your core and pelvic
floor muscles
Start out slow and gradually work your way up to 159 minutes of moderate intensity exercise spread out over at least three days per week. Get help from a pelvic floor PT if you have concerns about your core or pelvic floor before beginning a postpartum strength training program.
Please make any modifications necessary. Feel free to reach out through the contact page if you have any questions!
Please consult with your doctor about starting a prenatal strength training program.
Please make sure you are cleared for exercise by your doctor. There are certain conditions in pregnancy in which exercise is contraindicated or needs modifications.
For educational purposes only. Not to replace medical advice. Please consult with your doctor if you have any questions or concerns about your diet while breastfeeding.
Please make sure you are cleared for exercise by your doctor before starting a prenatal strength training program. There are some conditions in pregnancy in which exercise is contraindicated or needs to be modified.
Please consult with your doctor about your diet. This is for educational purposes only,not to replace medical advice.
Note, just because this is what my diet consists of that has helped me shed body fat does not mean this is exactly what you need to eat. Everyone's preferences and tastes are different and there are a variety of whole foods you can consume to achieve long term weight loss and a reduction of body fat.
Postpartum is a very difficult time for many mothers. You are not alone if you aren't feeling quite like you used to. Take care of yourself. Reach out to your primary care provider to get a referral to an appropriate medical professional for your needs.