Mama Magic Monday

Pre & Postnatal Fitness Tips, Tricks, & Truths

Original post: https://sfvnela.fit4mom.com/blog/7-worries-every-new-mom-has-before-her-first-class

more
ROASTED ASPARAGUS

Asparagus is rich in folate, also known as vitamin B-9. We know this nutrient plays an essential role in cell development, especially while pregnant. But did you know that the family of B vitamins has also been linked to decreasing the severity of depression?

Homocysteine is an amino acid that...

more
AVOCADO BROCCOLI SALAD

Did you know that avocados are full of folate? Folate can help prevent birth defects such as Spina Bifida and it helps a baby's nervous system develop properly! Dig into this fruit containing nearly 20 vitamins, minerals, and phytonutrients.

Makes 4 Servings

INGREDIENTS

  • 4 cups broccoli florets, diced
  • 1 cup carrot, grated
  • 1 avocado, sliced
  • 2/3 cup sunflower...
more
THREE TIPS FOR THIRD TRIMESTER FOCUS

1. In the third trimester, exercises should be done with intention over intensity. Ask questions! Make sure you understand the why of the exercise to be able to execute modifications when necessary and still activate and strengthen the intended muscle group.

2. Balance is certainly compromised at this point as your center of gravity has significantly shifted over the last months. While you should never be at risk for falling during...

more
3 TIPS FOR SECOND TRIMESTER FOCUS

1. During the second trimester, incorporate more chest opening stretches, upper back strengthening exercises, and focused core and low back work.

2. Years ago, ACOG removed their strict recommendations about supine exercises but these exercises still may make you uncomfortable. Always ask your instructor for modifications if lying on your back doesn't feel good for you.

3. You may have felt sluggish in your first trimester, but...

more
3 TIPS FOR FIRST TRIMESTER FOCUS

1. During the first trimester, you should be able to continue most of your normal, preferred activities at the duration and intensity as before becoming pregnant.

2. You should always honor how you're feeling, and if anything starts to feel uncomfortable or brings concern, we'll help you find alternatives quickly - whether that be mode, impact, duration, or intensity. While your pregnancy may not be public news yet, it's helpful to let...

more
ROASTED VEGETABLE & QUINOA BOWL

Quinoa! This grain is high in plant protein, fiber, antioxidants, and iron. It's a great substitute for rice and can be included in many different recipes. This one takes just a few roasted veggies on top to make it a healthy and delicious meal! Try this Roasted Vegetable & Quinoa Bowl from our Summer Body Well Client Guide here.

INGREDIENTS

  • Pick 3 vegetables:
    • 2 zucchini squash, sliced...
    more
3 REASONS MOM SHOULD STRENGTH TRAIN

An increased amount of energy is one of the many benefits of strength training. By incorporating full-body strength exercises into your fitness routine, you can help boost your energy level, allowing you to complete your day without hitting a wall of exhaustion. Here are three additional reasons why mamas (both pre and postnatal) should be strength training.

1. Decreases The Risk Of Muscle Loss: A report published in Science Daily...

more
LABOR PREP PER TRIMESTER

There are countless things mamas can do to try to set the stage for a positive labor experience. Knowledge and prep work are key, of course. Here are some recommendations based on trimester.

FIRST TRIMESTER: Knowledge is power. We encourage you to start educating yourself now on your options: doctors, delivery places, delivery options, and birthing classes. Planning now can keep your journey...

more
Lunges for Days

Lunges are one of the most effective lower body drills we teach our mamas, and there are so many variations. Here is a quick overview:

- Upright (Proposal) Lunges: Strengthens quadriceps

- Hinged Lunges: Targets Glutes

- Lunge & Knee Lift: Strengthens hip flexors & challenges balance

- Lunge & Hip Extension: Strengthens posterior chain & challenges balance

- Moving Lunges: Strengthens neurons in...

more
ALLEVIATE PREGNANCY DISCOMFORT

In preparing the body for birth, many joints and ligaments will begin to loosen. Ligaments and tendons in the hips and pelvis will start to feel less stable and core muscles will need to work much harder to protect the spine and pelvis. This hormone-related loosening effect will exacerbate any lower back or hip discomfort or pain. It is estimated that about half of all pregnant women will experience these pregnancy discomforts. To alleviate...

more
Core check-in

Exercise should make you feel stronger, stand taller, and connect you to your body. A great way to have a mental check-in with yourself & your inner core is with balance drills like this one - the Lat Pulldown & Knee Lift! You can do this with or without a band.

1. Start with your feet together, band in hands over your forehead, and band taunt.

2. Think about zipping your core together, with rib cage meeting in the...

more
Healthy Recipe

Studies have shown that cooking at home at least five days a week could add 10 years to your life, so get ready to gather 'round the table with Gather: A 30 Day Family Nutrition Plan. Our brand new nutrition program will teach you + your family healthy habits to implement into your everyday life.

The program includes a 30-day calendar with daily challenges to encourage healthy habits, 30 recipes you can make in 30 minutes or less,...

more
Diastasis Recti 101

"Diastasis" literally means separation, with "recti" referring to the rectus abdominis (which is why it is called DR or DRA). The widening and thinning of the midline tissue occur in response to the force of the uterus pushing against the abdominal wall, in conjunction with the pregnancy hormone relaxin that softens connective tissue.

In our most recent studies, we are finding that almost all pregnancies have a level of separation at...

more
Compound Exercise

Our FIT4MOM formats focus on the use of compound exercises & resistance training to get the most out of our workouts. Compound & resistance training exercises strengthen your entire body quickly and yes, burns more calories by using more muscles & joints at one time. Here are a few different ways to combine the exercises of a stationary lunge and biceps curl.

LINKED: Stand in a long stance with your right...

more