I was running 3 days a week and doing BodyPump 3 days a week before getting pregnant. Actually, one of the first things that tipped me off I might have been pregnant was that both things were suddenly getting difficult. I was getting out of breath and hot very easily. I felt something had to be up.
I had every intention of continuing both running and BodyPump for as long as I could, and I did keep going until about week 6 or something like that when my nausea and fatigue just made it too hard for me.
So, I didn't go to the gym at all for a few weeks. I went back at around 12 weeks, I think, when I was starting to feel better. I went to a class I had done a few times before getting pregnant called CC 30/30, which is 30 minutes of step aerobics and 30 minutes of core work. It was WAY too hard to do while pregnant. So, I got a little bit discouraged because I was in such good shape and I didn't want to lose it.
Shortly after that, I decided to ease my way into it and I was walking more frequently and lifting light weights. Then, at around week 16 or so, I felt good enough to try the elliptical machine. That worked great for me! I was able to get just as good of a workout on that as I could with running. After 2 weeks of that or so, I tried running again, but I couldn't do it because my left knee was in pain. My doctor said it was probably because of the prolactin in my system loosening up my ligaments.
Shortly after that, I decided to try a yoga class (not prenatal just regular yoga). I told the instructor that I was pregnant, and she had taught yoga while pregnant before. So, she gave me great modifications. So I did that 2 days a week while lifting weights in the other part of the gym 1 day a week up until week 26. My belly then started getting in the way of a lot of the yoga positions. So, now I'm just mostly lifting weights.
I do 3 sets of 20 walking lunges; 3 sets of 16 leg presses on the machine at weights 115, 120, and 135; 3 sets of 16 on the hip abductor and adductor machines at around 60 lbs (I started out barely being able to do 40 lbs); 3 sets of 16 bicep curls with dumbbells (I started out with 2 10 lb dumbbells, moved up to 2 15 lb ones, and now I can actually lift 2 20 lb ones with no strain on any other part of my body); 3 sets of 16 tricep extentions; 3 sets on the chest fly machine; and 3 sets on the seated upright row machine (This one has been very good for strengthening my back to keep it from hurting from the pull of a growing belly).
Then for cardio, depending on the week, I do different things based on my mood. But I do the elliptical for 30-35 minutes at resistance 6 (for 5 minutes) 7 (for 5 minutes) 8 (for 10 minutes) 9 (for 5 minutes) and 10 (for 5 minutes). On other days, I do a dance class called Sh'Bam. I tried it because it said it was for "all fitness levels" and they said it was perfectly safe to do during pregnancy. It was perfect! There are parts where your heart rate gets up a little bit, but it's kind of like intervals. Because then they bring it back down. So, it's just enough for me to get a great workout without having to worry about my heart rate skyrocketing or feeling like I can't catch my breath. I always leave covered in sweat and needing a shower. I have watched my ability to keep up with it improve as the weeks have gone by. I started it at week 18. This week, I'm actually doing that class 3 days a week instead of the elliptical because they just started a new release with brand new dances and brand new songs and I feel like I need to learn them.
I have to say that I feel fantastic! And I attribute it all to exercise. I have almost no pain now in my 3rd trimester. My heartburn had been getting bad, but I feel the exercise helps my digestive system as well and I haven't had it except 1 time since my first trimester. Before I got back into a good routine, it was starting to get worse by the day. I also have no back pain. I have no trouble getting around. Before I was getting out of breath by the top of the stairs--not anymore. I have watched my ability to lift more weight just continue to improve. I avoid anything that might pull on my abdomen, but there's still lots of stuff to do. It's encouraging to see that those things are getting easier. As for eating, I try to eat a small handful of almonds for a snack and it's very filling and helps give me extra protein. I eat a lot of grilled chicken for protein as well. Right now, at 29 weeks, my stomach has gotten very squished up from the baby, so I can't eat very much at all at once. I have to eat very small meals. So, eat 3 small meals and then I just choose healthy snacks...lots of fruit (apples, oranges, grapes, strawberries, bananas). I drink A LOT of water as well. One snack I've started recently that is very satisfying yet low in sugar is plain yogurt with fresh blueberries in it. I find the blueberries add a lot of flavor to the yogurt. And I really don't care for blueberries by themselves most of the time. I only need to eat half a cup of this and I am full. The plain yogurt is filling. I chose a kind with just 6 grams of sugar. It does have a good amount of fat in it, but my body seems to like that and I think is using it as a good fat for the baby.
Sorry if went on too long! I was just trying to do a better job of answering those first questions. I was on my phone last night, and it's easier for me to respond on my computer.
