Pregnancy and Exercise...

So because I am pregnant and I want to keep up my my running and exercise and I don't want to gain as much as I did with my last pregnancy...

Here are some helpful hints I found from: pregnancychildbirth

1. Consult with your midwife or obstetrician prior to starting any pregnancy exercise routine to make sure you do not have any contraindications. Mothers who have the following pregnancy complications are typically advised not to exercise during pregnancy:

1.risk factors for preterm labor
2.vaginal bleeding
3.premature rupture of membranes


2. Choose a safe form of exercise for your regular pregnancy exercise such as walking, swimming, low-impact aerobics and water aerobics.

3. After the first trimester, do not do pregnancy exercises or positions while lying flat on your back. This compresses blood vessels in your back and can reduce blood flow to the baby.

4. If you engaged in a regular exercise routine such as running, cycling or strength training, be sure to check with your provider if you can continue them while pregnant. In most cases you will be able to.


5. The following sports are not considered to be safe as pregnancy exercise - scuba-diving, basketball, soccer or other impact sports, gymnastics, water or downhill skiing or horse-backriding.

6. It is a good idea if you haven't exercised in awhile to start slowly; perhaps only exercising for about 5-10 minutes at a time.

7. Try to do your pregnancy exercise at least 3 times per week. If you do your exercise only sporadically, it will put additional strain on your muscles and joints.

8. Decrease your pregnancy exercise level as you move into the later stages of pregnancy. After 24 weeks of pregnancy, your body will begin to become more unwieldy and you may need to reduce your activity level or change your pregnancy exercise if your balance is affected.

9. Before exercising, do a warm-up stretch for about 5-10 minutes. After your exercise, do a slow cooling down period for about 5-10 minutes.

10. Drink 2-3 8 oz glasses of water after pregnancy exercise to replace fluids that you may have lost to prevent dehydration.

11. Wear comfortable clothing and good supportive shoes.

12. If you have any of the following symptoms while exercising, stop and call your provider:
•vaginal bleeding
•dizziness or feeling faint
•increased shortness of breath
•chest pain
•headache
•muscle weakness
•calf pain or swelling
•uterine contractions
•decreased movement of the baby
•leaking vaginal fluid

How to Build up Running Endurance?

*Work up distance gradually. If you haven't ran for any period longer than 2 weeks, don't go out and run the 12-mile loop around the lake. You may be invigorated if you finish, but you'll also be so sore and stiff the next day you'll get discouraged. Plus, too much speed when it comes to mileage increases also increases your risk of injury, which can derail your running program

*Mix short and long runs. Don't overdo it with a string of mega-long runs. Save these runs, such as that 12-mile or more, for the weekends.

*Take a day off. You'll never build up endurance if you over-train and get sick. Over-training can jeopardize your mental and emotional health, plummet your body fat to dangerously low levels, increase sleep disturbances and fatigue, and contribute to serious strains and tears.

*Limit breaks between runs to no more than 2 weeks. The body starts to lose tone and endurance in as little as 2 weeks without any activity. If you take a long break, all the hard work that's led to increased endurance may be for nothing.

*Think happy thoughts. Don't get discouraged if you can't finish that long run. That mental block will impede your progress and goals.

*Create a weekly plan. Stick to it. This will help you get out the door each day. On Sunday evenings, plan your runs for the week. For each day, list location and length of the run.

*Chart your progress. This will help you feel accomplished and combat any untoward feelings about running. Create or purchase a paper training log, or start an online one. List duration, length, course, type (flat, hilly, paved) and how you felt. Any other factors, such as what you ate or the weather, should be noted, as they can really influence your run.

*Mind your diet. Given your mileage buildup, making sure you're getting the appropriate nutrients will become all the more important. Water is even more important. To stay hydrated on long runs, bring along a water bottle, gels or protein bars. Carry them in a pack.

Nutrition...

Well I hate to say that when I use to train I would go out and run 20 miles and come back home and eat an entire bag of salt and vinegar chips... As I think back I thought because I ran so much I could eat what I wanted. Little did I know it hindered my racing, I ended up becoming slower and slower because I was lacking nutrition. Nutrition is a very big part of exercising, I have been training with a man named Aaron Ogden. Well I can tell you I have cut out so much awful food and I feel amazing. I am also improving my time on my runs just because of how I am fueling my body. I thought I would share a few recipes that are so yummy and so healthy...

Breakfast
Fruit Smoothies
(This makes 2 Servings)

2 pealed oranges
1/2 cup fresh carrot juice
1/2 cup of blueberries (frozen or fresh)
1 cup fresh spinach
1oz of Isagenix cleanse for life (this is optional)

Lunch
Confetti Black-Eyed Pea Salad
(This makes 3 Servings)

1/3 cup(s) olive oil
2 1/2 tablespoon(s) cider vinegar
1 tablespoon(s) spicy brown mustard
2 teaspoon(s) grated yellow onion
1/2 teaspoon(s) salt
1/2 teaspoon(s) freshly ground pepper
2 teaspoon(s) honey
2 can(s) (15.5 ounces) black-eyed peas, rinsed, drained
1 yellow bell pepper, finely diced
1 large tomato, seeded, diced
4 thin ribs celery, thinly sliced (3⁄4 cup)
2 carrots, peeled, finely diced (3⁄4 cup)
2 tablespoon(s) chopped parsley

Directions:
Whisk oil, vinegar, mustard, onion, salt, pepper, and honey in a large bowl; add black-eyed peas, bell pepper, tomato, celery, carrots, and parsley. Gently stir to combine. Cover and refrigerate up to 24 hours before serving.

Dinner
Spicy Pork Stir Fry
(This makes 2 Servings)
approx. 400 calories per serving

4tsp peanut oil
1/2 tsp red-pepper flakes
4 thin-cut pork or chicken, cut into strips
2 small zucchinis
2/3 cup medium onion
2/3 cup carrot strips
2 cloves of garlic
4tsp soy sauce

Directions:
Heat the oil and pepper flakes in skillet over medium high heat. Add pork or chicken and cook for 2 to 3 minutes, stirring frequently. Add the remaining ingredients and cook 2 to 3 minutes longer, sirring frequently.