Wednesday, 12 August 2015

Fitness in the Third Trimester

Hello My Loves

I want to give you all a little update on my fitness regime now that I am 8 months pregnant and in the third and final trimester of my pregnancy.




As you know, I was very active before and during my pregnancy. I have enjoyed running for about 3 years and I have powerlifted for the past 18 months. Pre-pregnancy, I ran 5 km 5 days a week for my cardio. Weights wise, I was just at the point of lifting twice my body weight and I was so proud of this! I did deadlifts, squats, bench-pressed and dumbells.  I powerlifted 3 times a week.



When I became pregnant, I wanted to stay as fit and healthy as possible.  I continued doing everything the same, except taking more rest days and I dropped the weights of my squats and deadlifts. I also stopped bench-pressing as pregnant women are advised not to exercise on their back.

I stopped running at week 26 because I just felt the impact of my belly on my pelvic floor was not good and I didn't want to damage my pelvic floor. Neither did I want to strengthen it, as it is my opinion that my pelvic floor was weakening for a reason and I would strengthen it after delivery.




So I bought an exercise/stationery bicycle and cycled 11 km on the bike instead as my cardio.  I do this 4/5 days a week. I love this as it is so low impact and I don't feel any of the heaviness of my belly. I listen to my body and if I feel tired, then I rest.  But I do definitely do cardio 4 days a week minimum.

For the weights, this has been the biggest change for me.  I love powerlifting. Lifting those big heavy weights makes me feel so strong, not just physically but mentally. Beating my personal bests and feeling my body get stronger each week is such a natural high for me.  But being pregnant, the baby comes first obviously.  

Now in the third trimester, with my belly being lovely and big, I feel slower and heavier than ever before. I am still fit, healthy and active, I am just a lot slower and more awkward. I have had to drop the weight in my deadlift dramatically. I just find it harder with my belly. But I still want to maintain the deadlift as part of my workout as I find the movement really good for preventing back pain.  

I now deadlift the same weight that I used to warm up with, so its very low impact, but I am still getting the movement of the deadlift. I deadlift 20 kg and I think today when I do it, I might even end up dropping to 10 kg, depending on how strenuous I find it. 

I have been focusing mostly on my upper arms, doing various weights that work out the back, biceps and triceps.  These don't impact my belly and so I have been able to continue mostly at the same weight without having to drop the weight too substantially on these.

I also do exercises that target the lower back and core, such as planks.  Planking for me is now broken down into 15 second segments as advised by my trainer.  With the weight of the belly, I cannot hold the plank for as long as I used be able to, so my trainer advised me to just break it down into workable segments and I would still be able to benefit from the exercise.  

With 8 weeks to go, I have had such a great pregnancy and for me, I put that down to having a fit pregnancy. I have had good energy levels throughout.  I have had no morning sickness of any kind. My hormones have been fine with no intense mood swings.  My baby is strong and healthy.  Baby has been kicking hard since week 16 and at a recent growth and weight scan, baby is measuring in the top percentile.  For me, a fit pregnancy has been amazing for me and my little baby. I only hope now that it pays off for delivery! 

I would love to hear your fitness regime or if you are or have been pregnant how you have found exercising?  If you are a powerlifter, did you find it hard mentally to start dropping your weights? Did a fit pregnancy mean an easier delivery?

Love, Mini
xxx
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44 comments

  1. Replies
    1. Thanks so much for stopping by, have a lovely weekend X

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  2. Oh this is so nice.
    Thanks for sharing
    I thought that it is not safe to workout during pregnancy
    And your doing just fine with your regime.
    I love it

    The Bandwagon Chic | Instagram | Bloglovin | Snapchat: bandwagonchic

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    1. Thanks! It is a bit of myth unfortunately that women should not workout during pregnancy. A fit pregnancy is a healthy one. Women just need to modify to suit their baby and bump! Have a great weekend and thanks for stopping by X

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  3. You are doing great. While I was pregnant I really liked to walk :)

    RedLip&Love

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    Replies
    1. Thanks Tash. Walking is meant to be fantastic for getting baby in to the right position. I must do more of it. Have a great weekend X

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  4. Good work dear!

    Please click on the link on my blog
    http://helderschicplace.blogspot.com/2015/08/colorful-with-dressgal.html

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  5. I stayed fit during my pregnancy by doing lots of walking and pre-natal yoga. So many asked me to sit and rest because it supposedly to be bad for the body to be that active but I disagree. I think it's good to stay fit during pregnancy instead of just resting. I opted for epidural for my second delivery so I can't comment if it made the delivery easier but my body healed really fast and I was back in my jeans within less than two weeks.

    Shireen | Reflection of Sanity

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    1. I totally agree Shireen. People think a woman should stop exercising for the 10 months for some reason! A fit pregnancy is a healthy one I think. It has worked for me anyway. That's great to know staying fit helps at delivery. Looking forward to your next post. Have a great weekend my friend X

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  6. You are so strong! I'm all about cardio, I need to squeeze more time in for muscle!

    God bless,
    XO, Claire
    Http://www.littlemissfashionqueen.com

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    1. Thanks Claire. I love cardio too. Do you run or how do you workout? X

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  7. Oh, I can't force myself to go to gym

    www.izabielaa.blogspot.com

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    Replies
    1. Hi Izabela, I used to be like that and now I love it! Have a great weekend X

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  8. I'm so impressed with how active and fit you've managed to be during your pregnancy. I've heard that really helps when it comes time for delivery.

    Rowena @ rolala loves

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    1. Thanks Rowena. I hope it helps with delivery! I really do lol! Have a great weekend my friend X

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  9. That's very impressive, it's great that you can keep your body active while pregnant. As long as you keep listening to your body everything will fine, and you'll be much stronger post-pregnancy.
    Great post :)

    www.girlcandress.com

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    1. Thanks for the positive comments Nomaqhawe! Have a great weekend my friend X

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  10. Love that you put an emphasis on exercise during pregnancy! How much time per day do you spend on it? I'd be curious to know how this changes during your first few months when the baby arrives. Not that I'm getting pregnant any time soon, but I'm in the process of losing some weight. And I often wonder how much more difficult this would be if I had to care for an infant on little sleep. Wishing you lots of luck on your mission to stay fit!

    xx Yasmin
    http://banglesandbungalows.com

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    1. Thanks Yasmin. I cycle for half an hour and the days I do weights I do half an hour to an hour. I think its definitely harder with an infant to fit in workouts,but I will do my best while baby sleeps. I can blog about it when the time comes to let you know. How are you finding the process of loosing weight? Well done to you for taking control of your health and fitness. Its not easy, but starting is the hardest I think. I adore working out now and I think once it becomes part of your routine and you see results its much easier. X

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  11. Amazing! I'm so impressed with your routine and doing it when pregnant! Thanks for sharing

    Http://leftbankgirl.blogspot.com

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    1. Thanks for the lovely comments LBG! Have a great weekend my friend X

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  12. Replies
    1. Thanks for the lovely comments Adriana! Have a great weekend my friend X

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  13. I'm really scared of those weights you are lifting. I'd love to be this fit too. Wishing you all the luck.

    Style..A Pastiche! - Indian Fashion & Lifestyle Blog

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    1. They are not as scary as they may look! Thanks so much for stopping by and have a great weekend X

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  14. Congratulations!
    I would love to hear whether being fit makes for an easier delivery for you- it's a very interesting theory!

    X

    Anjelique

    www.anjelique.com.au

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    1. Thanks Anjelique, have a great weekend X

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  15. Great, you're really fit, mini!
    Unlike me, I was put on complete bed red lol..
    Glad now I'm gaining back the good feeling but still not doing exercise like yours.
    Take care!

    xoxo
    Jhem | JhemSays.com

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    1. Oh no, sorry you were put on bed rest, I hope you are feeling better now Jhem? You are totally right to rest as the doctors have told you. I hope you are beings spoiled and getting nice treats from your husband X

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  16. Get after it, girlfriend! You're an inspiration!

    -Ashley
    Le Stylo Rouge

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    Replies
    1. Thanks so much Ashley! Have a great weekend my friend X

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  17. really interesting for those who are pregnant! :D

    www.fashi0n-m0de.blogspot.it

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  18. You're incredible, the fact you've been powerlifing for 18 months is really impressive and the fact you're continuing to exercise now is brilliant! You send a great message out to the world :)

    Gabrielle | A Glass Of Ice
    x

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    1. Thanks so much Gabrielle! Have a great weekend my friend X

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  19. Wow, you're amazing, dear, I think that it's good that you care of yourself (and your baby, of course!) and you excerise during your pregnancy, I think a lot of women forget about it and then, after giving a birth, they regret.

    http://crafty-zone.blogspot.com/

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    1. Good point - after giving birth I think some women do regret it. Have a great weekend my friend X

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  20. WOW I admire you so much. A very pretty woman but care about health.Wish come true – SKYWALKERS at MyInflatablePoly.com

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  21. Replies
    1. Thanks Coco, have a great weekend my friend X

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  22. j'Adore !
    Kiss, Léa,
    http://www.luxetoutou.com

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  23. What an inspiring blog post!
    "I have had such a great pregnancy and for me, I put that down to having a fit pregnancy" - I do agree from personal experience that if you have a healthy pregnancy and can keep your previous fitness regime (with modifications off course) it can benefit both mom and baby.

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