Pregnancy; 20 weeks bump and training update

I was right; it’s a boy. It’s so weird, I just knew from the beginning and I am carrying so differently that how I did with Lacie. Did I tell you I’ve been having really vivid dreams about a little baby boy too? Strange!!

So here is my 20 weeks bump! My belly has definitely popped now (moreso at night) and to be honest, it’s thrown me – literally! I fell over twice last week, one that resulted in me going to A&E! I guess my balance is just slightly off now I have a bump and I have to slow down a little and be a bit more careful.

So what else is new? Not much really (apart from the bump of course!). I don’t have any stretch marks – I’m using this super-duper cream called Remescar Silicone Stretch Marks Scar Cream, a silicone based cream, which prevents and treats stretch marks by releasing a long lasting protective film that will cover the affected skin and I’m craving sweet stuff like nothing else. Obviously I’m trying not to cave in, and working hard at keeping my blood sugar levels in check by eating every two to three hours and having a good protein rich breakfast like a shake (recipe below) or a big plate of eggs, spinach and avocado.

My wedding ring is also still on, my belly button hasn’t popped quite yet and I’m not feeling too tired or queasy, so all is good!

Training this week has been good too – I’m walking lots and getting a good 45 minutes in in the morning. I loved my circuit this morning, which was;

45 seconds work/15 seconds rest x 4 circuits
* TRX one legged squat on right leg (alternate legs with each round)
* TRX Back pulls (these are great for posture as your boobs get bigger and heavier)
* TRX Press ups
* Side plank with arm reach on right side (alternate sides with each round)

I then finished with a 5k time trial on the bike. Great workout!

My go-to protein-rich breakfast smoothie
Try this tasty protein-rich shake to stop those pesky sugar cravings that like to sneak up on you when you are pregnant. This is a real treat at breakfast time and is really filling!

I got this recipe from the amazing Mirella Ingamells’ pregnancy e-book, which has been a huge help for me when it comes to nutrition and workout ideas….her little one is seven months now and Mirella, like me worked out throughout her whole pregnancy.

Peanut Butter & Banana Smoothie
Ingredients:
1 scoop vanilla protein powder
1tbsp peanut butter
1 frozen banana
300ml rice milk
1tsp lucama powder
Handful of ice
Chia & sesame seeds (for sprinkling on top)

Literally all you do is throw it all in the blender and drink up!

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Pregnancy fitness: 2nd trimester cardio

I’ve been really lucky to be able to write some informative blogs for the children’s shop Kiddicare. I love this shop and brought most of Lacie’s baby clothing, furniture and pram from here, so its a real honour to be writing for them.
Basically all my blogs are about how to exercise safely through pregnancy. I am going to share all these blogs with you over the next few weeks so all you beautiful pregnant ladies feel confident to carry on exercising. Here’s my third blog – ‘Cardio during your second trimester.’ I remember this was the trimester I really got my energy back and felt great. Yes I had days when I just wanted to stay in bed and sleep so I did it. I did also find that on those tired days that some gentle exercise was great for my energy levels and pulling me out of my lull.

* As always please drop me an email or message me if you need a hand or have any queries…*

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Now you’ve got your energy back, let’s get into the swing of some regular exercise. Here’s how to exercise safely between weeks 12 and 26 of your pregnancy.

Yay – you should start feeling better by the second trimester. Your body finally understands what it’s doing, and your hormones and energy levels have leveled out, making things feel that little bit easier.
If you didn’t get to the gym much in your first trimester, don’t panic, you should be proud of yourself for listening to your body and letting your body protect your precious baby. So now your interest in fitness – and other things has come back, lets pick up where you left off and take advantage of this new found energy!

Things to remember

When it comes to doing cardio in your second trimester, you still NEED to very much listen to your body and keep the intensity down. This is not the time to be increasing your fitness levels. Simply put, it’s the time to be maintaining them and keeping those feel good endorphins circulating the body.

One thing to remember whether you are opting to swim, power walk, use the cross trainer or the exercise bike is that you’ll sweat more easily during this trimester. This is down to an increase in weight and also because your core temperature would have risen about one-degree. This increase in sweat is a way of cooling you off and of course keeping your bubba in the safe zone. Your main mission here is to make sure you stay well hydrated, you’ll be surprised at how much fluid you lose through sweat and you need to keep your body hydrated to avoid dizziness, mental fog, headaches, muscle cramping and nausea.
So what can you do that’s safe?

Walking
Walking is still a great form of exercise during this trimester. It poses very few risks and will keep the heart rate nice and steady. As before make sure you are wearing a good sports bra to cater for your growing chest and get properly fitted shoes that provide good support. It’s also worth remembering that your center of gravity and gait will change very quickly, so stick a flat terrain with little obstacles – you don’t want to trip over. You’ll be surprised at how clumsy you can get.
I love wearing a pedometer or Garmin when walking. It monitors the time on your feet and the distance covered – those miles soon add up!

Swimming
If you like swimming, you should be able to continue swimming well into your second trimester without any difficulty. The cool-water will feel really nice as your body temperature increases, plus the water supports your joints, especially as relaxin, the hormone that released to loosen your hip joints and prepare you for labor starts to surge.
Just be careful not to jerk your legs, when doing breaststroke as this will put pressure on your hips and pelvis. You should also avoid backstroke to improve fetal positioning.
Three swims per week of 20-40 minutes is enough for you to reap the aerobic benefits of swimming with no adverse effects on your body or baby, but remember that if you begin to get short of breath during swims, slow down your pace and stay near the edge or shallow end of the pool until you feel that you’ve recovered.

Stationary cycling
Your balance and center of gravity will still be out, so I would ditch the outdoor bike and stick to stationary cycling now until the baby is born. It’s not worth the risk, especially since your pelvis is no longer protecting your uterus.
When sitting on the stationary bike, make sure you are sitting nice and upright, which will make it easier to breathe, and move the seat to a comfortable position (usually hip height) to stop your knees from opening too far. Make sure you keep an eye on your temperature too and don’t work out so hard that you feel exhausted and light headed. This totally defeats the purpose of a fit and healthy pregnancy!

Anything else?
As always listen to your body throughout your whole session and beyond and of you experience any of the following STOP and seek medical advice.
Pain in the back or pelvis
Exhaustion (much worse than fatigue)
Dizziness
Chest pain
Hyperventilation
Severe headache
Heart palpitations
Contractions that persist long after exercise
Calf swelling
Irregular heart beat.

And don’t forget to make sure you get the go-ahead from your doctor before you start exercising and listen to your body. If it doesn’t feel right then stop.

My Day and Pregnancy Food Diary

I thought I would share my food and training diaries with you. Now I’m in my second trimester all my cravings seem to have disappeared and I’m near enough eating what I used too.
So here are my food diaries for you. They aren’t perfect but I’m hoping they will help other people eat well and keep me on track too!

Wednesday 18th Sept
1/2 apple before gym
7:30-9am – Gym workout. Weight circuits and uphill walking
9:30am Sunwarrior protein shake with natural greek yog, coconut water, chia seeds, banana and almond butter. 30g oats.
11:30am Berries and nuts
2:45 Chicken, salad and sweet potato wedges
4:30 Bounce ball
6:30pm Mint choc Nakd bar
8:30 Chill con carne with organic lean beef and vegetables. Greek yogurt with Cherry Compote to finish.

Thursday 19th Sept
7:30am Blueberries
Gym – 7:45-9:15 – TRX and stepper for cardio
9:30am Sunwarrior protein powder with banana, coconut water, chia seeds and almond butter smoothie. 35g oats.
11am I then had some chocolate. I do have an excuse though – bubs hasn’t kicked all day so I phoned the NHS helpline and they told me to have some sugar (Cudburys Heroes were my choice of chocolate!!!) and lay down on my left side for a an hour or so and relax. I think that woke her up but the kicks are very light so I’m hoping all is well in there.
12pm – two clients until 3pm

3pm – apple and a few slices of hard goats cheese

6pm chicken with salad followed by Greek yog and cherry compote to finish.

I then had a nice relaxing bath, did my house work and had an early night to a belly full of kicks and baby mo met. Utter bliss 🙂

Protect Your Assets with the right sports bra

It’s not only your belly that grows during pregnancy. Your boobs grow too. Annoyingly none of my sports bras fit anymore. I’ve never felt so womanly!

So I called in a helping hand from Clare Robertson, Panache sports bra designer.

According to Clare “it is especially important to be fitted correctly when looking for a sports bra whilst pregnant.
Most sports bras are unwired, which would be more comfortable and safer than a wired bra that doesn’t fit correctly. But a correctly fitted wired sports bra would give more support for the heavier busted woman. It is always important that the wire sits behind the breast tissue and not on it, especially when pregnant.”

Now, I know everyone is different, but Clare reckons most pregnant women go up at least one band size and 2 cup sizes – but don’t guess this when looking for an effective sports bra go and be sure to go and get expertly fitted periodically throughout  your pregnancy.
Now thankfully I’m fully stocked with some comfy bras that should see me through my pregnancy including The Panache Sports bra (£35).
Now looking slightly larger than what I’m used to, I found this bra really supportive and comfortable. I liked the adjustable straps which allowed me to wear racer back tops and normal strappy tops while still keeping me supported.
It wasn’t bulky either so when I was having an especially fat day, I could wear under normal clothes for added support and re-assurance. I also loved the colourways – although this one below isn’t available until September.
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Another of my favourites was the Moving Comfort Juno Bra ( from £24). Admittedly it isn’t as supportive and structured as the Panache Bra BUT it was uber comfortable and felt more relaxed, which made it perfect for a yoga or stretching session. It gave me a nice shape too.
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So there we have it. A few of the best Sports Bras to wear when pregnant and exercising.
I’ve never been used to having boobs (or a bump for that matter), so these have been life savers for me – and I”m confident that they will protect me until the baby is here and until my body returns to its normal shape.
One thing I’ve learnt over the last few months is don’t fight it ladies – go with the flow and enjoy the ride and all the body changes pregnancy brings. It might be the only time in your life that you have bigger and perkier breasts for free!