Understanding U

Pregnancy

What U fuel your body with today has an effect on your child’s life tomorrow.

A study published in Obesity

Excessive weight gain early on in pregnancy directly affects your child’s birth weight and increases his or her likelihood of becoming obese as an adult.

  • The general recommendation of weight gain is 20-30 lbs for a healthy, active woman
  • Striving for an all-belly pregnancy means you’ll look better, sleep better and feel better
  • U will have fewer medical risk factors, and U will set yourself up for a healthy body and mind after baby arrives.
    • U only need between 300 and 400 additional calories per day to grow a happy, healthy baby – without becoming overweight
  • First Trimester: Weeks 1-12
    • Heightened Sense of Smell & Morning Sickness
    • Choose bland foods that are high in protein and calories
    • Be cautious of foods known to cause birth defects:
      • Sushi, Cold Cuts, Unpasteurized Dairy, Alcohol, Excessive Caffeine, Unwashed Produce, High-Mercury Fish
    • Hydration is super important
      • Your blood volume is actively doubling in order to nourish and protect the baby
        • U might find U are craving salty foods as your body tries to absorb more water. Be careful not to overdo it on sodium, and make sure U balance out any salt with water, drinking at least one glass per hour or more.
    • Do Your Best to Keep Up Your Exercise Routine
      • Note: The joint in your hips will be getting looser and looser in preparation for the baby, so decrease your weights and increase your reps to prevent injury.
  • Second Trimester: Weeks 13-27
    • Morning sickness subsides, belly starts to pop, start to feel more tired
      • Remember your body is growing a baby, so your heart is working harder to move a larger volume of blood, and as a result, your body will have a greater perceived exertion during exercise
      • Do your best to stick to your regular training routine, but always listen to your body and obey its signals:
        • Some days U might be able to crush it, but other days U might only manage a walk around the block. Be ok with this.
    • As the baby grows, so will your appetite
      • U should strive for 3 meals and 1 -2 snacks per day with a focus on protein, protein, and more protein:
        • A study published in the Journal of Health, Population and Nutrition found that mom’s protein intake had a significant effect on the baby’s growth
          • Choose clean proteins like chicken breast, lean red meats, eggs, and even protein powder
        • Limit it cravings to 1-2x per week
          • Instead of buying a gallon of ice cream, go out for a single cone
  • Third Trimester: 28-40 weeks, or until birth
    • Don’t waste your additional calorie allowance on junk food
      • High-fat, high-calorie foods can exacerbate acid reflux – a common issue during this trimester as baby takes up more and more of your inner square footage
      • Eating junk food also promotes excessive weight gain and can put U at risk for birthing a larger baby, pre-eclampsia, preterm labor, gestational diabetes, insomnia, and other complications
    • High-fiber complex carbs during this final stretch of pregnancy will help U feel more energized, steady your blood sugar, and help the baby to gain healthy body weight
    • Continue with your regular training routine, and add exercises that strengthen the pelvic floor like squats, hip raises, bridges and even Kegels.
      • Avoid moves that require U to lie on your back because the weight of your baby will put pressure on the venous return of blood and could cause U to pass out
      • Avoid plyometric exercises due to loosened joints, moves involving excessive hip flexion and anything that causes U pain

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