25 weeks pregnant; my exercise & diet diary

This pregnancy is flying. Perhaps it me because I feel so good on it – you’ve got to love the second trimester!

Here’s some pics of me at 25 weeks. My body is changing rapidly and my tummy is definitely feeling heavier & rounder. That’s the plan I guess!

Running hasn’t felt as comfortable this week, so I will try one more time on Saturday and if I’m getting the stitch type pain that I did last weekend, I will swap my running for power-walking. I’m so pleased that I’ve managed to last this long to be honest! I’ve definitely had another growth spurt too; All I’ve wanted to eat are carbs, carbs, carbs! Hard for someone who’s never really been a bit carb eater!

This week I’ve decided to go with it BUT obviously tried to stick to whole grains & gluten free options like B Free Foods, who do the most delicious gluten-free, dairy-free wraps, rolls & bagels.

If you are in the same situation as me and craving carbs but hate the bloat that comes with them, I’ll be posting some food diaries so you can see what sort of foods I eat throughout the day.

Breakfast:
2 Eggs Scrambled with 85g of  Salmon + a handful of spinach (throw
this into the eggs while scrambling with some salt & pepper)
Snack:
A chopped apple with 1-2 tsp of almond butter
Lunch:
Turkey and Relish Sandwich
2 slices BFree Brown seeded long slice bread
1 small cooked turkey breast chopped
1 tbsp tomato relish
Handful rocket + ½ a tomato
Spread the relish on one slice of bread. Layer the turkey and cheese on the
other, add the rocket and serve.
Add a side salad to increase intake of veggies
Snack:
CO YO yogurt with 15 mixed Raspberries & Blueberries
Dinner:
Chicken and Chorizo Stew
1 Chicken Breast
1 serving of chorizo (thumb size)-make sure this is GF
½ tin of chopped tomatoes
1 teaspoon of tomato puree
¼ tin of Chickpeas
1 cloves of garlic
Seasoning (Mixed Herbs, Paprika, cumin, Chilli powder)
Fry of chicken and chorizo with a spoon of coconut oil and 1 cloves of garlic.
Add in your veg of choice. Add in tin of tomatoes and tomato puree and
drained can of chickpeas. Season with a 1/2 teaspoon of chilli powder, mixed
herbs, paprika and cumin.

A clean and lean pregnancy

As I approach 41 weeks pregnant, a week overdue, I won’t lie I’ve become seriously apprehensive and stressed. Feeling out of control is not my strong point and the fact that I have an appointment at the hospital on Sunday for some intervention is scaring me too. It wasn’t on the birth plan!!

One thing I can take control of how ever is keeping to a clean and lean lifestyle during these overdue days and doing everything I can to keep me and the bubs healthy and happy. Infact everyone keeps telling me that I should be taking the fact that’s she’s late as a compliment. I’ve created such a lovely little home inside me that she doesn’t want to come out. That’s one good way of looking at it I suppose!

So what do I mean by clean and lean? I mean cutting the C.R.A.P.
C – caffeine
R – refined sugar
A – alcohol
P – processed foods.

One easy way of doing this is going for foods that grow, swim, fly or have eyes. If you couldn’t get it when living in nature, then don’t eat it. Think back to the caveman days. Did they have Pot Noodles? No they had to pick fruits & vegetables and kill their food to eat it.

Another important clean and lean lifestyle point is getting enough sleep. Me and the baby need sleep to help prepare us for what’s coming hopefully in the next few days. We are both going to need energy, so listening to my body and going to bed when I’m tired and waking up when I want to is important.

Cutting stress, limiting my time on my iPhone especially in the bedroom and generally being positive are also vital. These things all go hand in hand when living clean and lean and helping to create a new life, so visualisation, my hypnotherapy and creating vision boards and getting plenty of fresh air all go hand in hand. Try it!

If you need help or advice please don’t hesitate to email me at miller82uk@yahoo.co.uk

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* I am a certified level 3 NASM Personal Trainer, Nutritionist and pre and post-natal fitness expert by Premier Training International 

Pregnancy countdown – 42 days to go and I get….

…….Symphysis Pubis Dysfunction (SPD)

Ever heard of it? I hadn’t either until I did my pre-natal and post natal fitness course with Premier Training International – and it happened to me early this week.

It’s basically one of the most common causes of pain in pregnancy and caused when the ligaments and joints of the pelvis become relaxed due to the hormones of pregnancy (relaxin) and become inflamed by certain movements – in my case like lunges, one-legged exercises, until walking etc.

I feel the pain mainly when walking (particularly after I’ve been sitting down for ages), getting out of the car and standing for long periods and if I stand up for too long, so to help it, I’ve totally stopped any lunges or one-legged exercises in the gym, not taking long strides when walking to and from places until I’ve warmed up a bit, and wearing my supportive Gowri Wrap, which gentle supports my baby girl while supporting my lower back.

A few other things to avoid are:

  • Pulling yourself up when lying on your back. Instead you need to roll to your side and use your hands to push yourself up.
  • Getting up and down from a char with your knees together. When you get up, keep your knees together and use your hands to push yourself up.
  • Avoid soft chairs like sofas, as you won’t get adequate support and they are hard to get out of!
  • Avoid squatting, or sitting cross-legged and sit symmetrically in the chair.
  • Avoid balancing on one leg when putting on clothes, especially underwear and trousers and instead sit down to do this
  • Lean on one hip/leg when standing. Instead try putting your weight on both legs rather than on one.
  •  Twisting your body.
  • Lifting anything heavy.
  • Lots of walking or stair climbing. Take the stairs one step at a time.

Apparently the pain will eventually subside once the baby is delivered, but to make sure it doesn’t get worse I am going to have acupuncture now every week until I give birth. I swear by it and have missed my weekly sessions during my pregnancy.

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