Wait, what?? I know, in the New Year we’re all supposed to resolve to lose weight, get in better shape, yadda yadda yadda. Well, not so if you’re pregnant! Losing weight and/or dieting is generally not recommended for pregnant women. Yet at the same time, women ARE concerned about gaining all of that pregnancy fat…
Except I have a secret for you. It isn’t all fat! In fact, your pregnancy weight gain consists of several components, just one of them being fat storage.
Historically, doctors advised pregnant women not to gain too much weight. However, research has shown that healthy weight gain isn’t just good for baby, it’s BEST for baby. Your little one needs all kinds of nutrients to grow to be a healthy baby. Note, I didn’t say to be a big baby. To grow a healthy, thriving baby, your provider will likely recommend that you gain on average between 25-35 pounds during your pregnancy.
Caveat: You’ll want to check your BMI (Body Mass Index) either pre-pregnancy, or early on in pregnancy, because if you begin your pregnancy anywhere other than what is categorized as “normal weight”, then these recommendations may change.
To calculate your BMI: http://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm
To calculate an estimate of healthy weight gain for you: http://www.choosemyplate.gov/pregnancy-breastfeeding/pregnancy_weight_gain.asp
Now before you freak out about seeing a number on the scale you never thought you’d see, hear me out. Tremendous changes occur in your body during pregnancy, all of which add up to a healthy weight gain:
So how do you feel about weight gain during pregnancy now? Ready to resolve to gain a healthy weight for you and baby in 2016? Here are some helpful tips:
Bon Appetit, and Happy 2016!
A couple of weeks ago, I wrote a Postnatal blog on the Cure for Hunched Shoulders. Well, what about helping out your rounded shoulders while you’re pregnant?
Rounded/hunched shoulders are common during pregnancy, as the natural curvature of your spine is exaggerated as the trimesters progress. The growing weight of your uterus and baby draw your lower back into an exaggerated curve (sometimes called lordosis) and your cervical spine's curve is exaggerated by your growing/heavier breasts drawing your shoulders forward. How to help?
Follow the link below to see my instructions for a great chest opener that I teach in my prenatal classes, and something simple you can do every day at home.
Your body does AMAZING thing during pregnancy in order to accommodate a growing baby. One of the things your body does is to temporarily displace your organs to make room for a growing uterus and baby. That's right, I said organ displacement.
If your organs end up rearranging themselves, sometimes they begin to push up into the lungs, causing breathlessness. This is common in the second trimester and can continue until baby drops in the week or so before birth.
If you've wondered why you are so out of breath after walking a block, or even walking down a staircase, this is likely the reason why!
While we can't fix organ displacement in Prenatal Yoga, we can try and help provide you with some temporary respite from the discomfort of organs pushing up into your lungs, causing breathlessness.
Check out the full post here at East Side Yoga.
Have you ever scared your partner half-to-death in the middle of the night, when you wake up in pain from a super-intense calf cramp? Calf cramps are really common during pregnancy (unfortunately), and the reason for them isn't widely known.
Calf cramps are one of those pesky pregnancy discomforts, and check out my blog on East Side Yoga's website for helpful tips on managing them.
I've been hearing from a lot of my prenatal mamas about how hot it is, and how sluggish they feel. It's been ridiculously hot so far this summer, and while dehydration isn't good for our bodies in regular life, it's even more troublesome during pregnancy...
For my tips on staying hydrated, head on over to East Side Yoga's blog page!
Click HERE for the direct blog link.
You can be a Yoga Mama AND a Ninja: A How-To for Ninja Roll
Legs Up the Wall is a great pose for final relaxation at the end of any yoga class, and especially for Prenatal Yoga.
Usually, the mamas look at me like I'm crazy when I mention Legs Up the Wall as an option; it's a look that usually says, "How am I going to get my pregnant body up to the wall?!?" Ninja Roll will make your journey to the wall SO much easier, - no more futzing around the entire time and completely missing out on Savasana!
For a how-to video and to read about the benefits and when you should opt-out of Ninja Roll, keep reading here:
Birth educator. Doula. Yoga Teacher. Mom to a crazy threenager and Wife to an awesome husband.
What I've written:
"Thank you for giving me a sound mind, hard body and open heart! "❤️ - Courtney, Arlington, VA
MamaChakra serves the following geographic areas in and around Northern Virginia (NoVa): Arlington, Alexandria, Annandale, Falls Church, Fairfax, Springfield. I also serve the Washington D.C. Metro Area.
MamaChakra's students have given birth at the following DMV-area hospitals: George Washington (GW) Midwives, Virginia Hospital Center, INOVA Alexandra, INOVA Fairfax, and Sibley Hospital.