FITNESS & NUTRITIONDURING PREGNANCY

Erika Suhl

BENEFITS OF WORKING OUT

Boost your energy

Sleep better

Reduce pregnancy discomfort & stress

Prepare for childbirth

Improve your self-image

WORKOUTS TO EASE ACHES AND PAINS

Kegels

Pelvic tilt

Squat

Tailor or Cobbler Pose

Cobbler Pose

Squat

Pelvic Tilt

BENEFITS OF RUNNING

improved cardiovascular function

limited pregnancy weight gain

reduced incidence of muscle cramps

lowered chances of gestational diabetes

RISKS OF RUNNING (IN EACH TRIMESTER)

1st: Overheating of the baby’s forming organs is unhealthy

2nd: A woman is more vulnerable to falls

3rd: Dehydration can decrease blood flow to the uterus

WARNING SIGNS TO STOP RUNNING

Decreased fetal movement

Dizziness/blurred vision

Heart palpitations

Swelling in your calf

Vaginal bleeding

Stop!

IF YOU WERE NOT ACTIVE BEFORE PREGNANCY…

Consult your OBGYN before getting active again

ABDOMINAL WORKOUTS ARE SAFE..

Until you are 20 weeks pregnant:

Avoid laying on your back for extended periods

of time. This can reduce blood flow

to your brain and uterus.

IF A WOMAN GAINS TOO MUCH WEIGHT SHE COULD…

have a more difficult delivery process

develop gestational diabetes

have a harder time losing the weight

NORMAL WEIGHT GAIN

Gaining up to 35 pounds is normal depending on an individuals body weight

NUTRITION:

EATING FOR TWO

Don't restrict your calorie intake

An extra 300 to 500 calories a day is recommended, especially, when exercising

5 SUPER FOODS YOU SHOULD EAT AND WHY!

Eggs – (promotes overall growth and brain health of baby)

Salmon- (good source of Omega-3)

Beans- (high amount of fiber and protein)

Sweet potatoes- (high in Vitamin A and C)

Greek yogurt- (high in calcium)

SUPER FOODS

FOODS YOU SHOULDN'T EAT AND WHY!

Unpasteurized dairy/juice – (salmonella and E. coli)

Processed meats- (can cause miscarriage/stillbirth)

Undercooked meat/raw fish/eggs- (harbor bacteria)

Raw Shellfish- (leading cause of sickness in pregnant women)

Alcohol- (can lead to birth defects)

Stay Away!

NEGATIVE BIRTH EFFECTS FROM ALCOHOL

Abnormally small heads and brains

Impaired intellectual growth

Delays in physical development

Vision and hearing problems

Behavioral problems

FOR ADDITIONAL INFORMATION:

Fitness: http://www.babycenter.com/0_the-best-kinds-of-exercise-for-pregnancy_7880.bc

Nutrition:http://americanpregnancy.org/pregnancy-health/pregnancy-nutrition/