Fitness and nutrition are both my passion and my profession. Part of this passion involves continually educating and challenging myself to obtain new knowledge which I can then integrate into my personal and professional practices. This past year I was thrilled to discover a unique and fulfilling learning opportunity when I became a certified pregnancy and postpartum coach while pregnant with my third child.

 

Pregnancy and postpartum fitness and nutrition are not given enough attention. Most women - whether or not they consider themselves athletes - find themselves with many questions about what diet and activity modifications they should make during and after pregnancy. Sadly, these questions are not often addressed during routine peripartum visits, which can result in stress, excessive weight gain, and negative health effects for the mother. Common “nutrition” advice from medical providers to child-bearing women involves generalities like “aim to gain around 20-25 pounds”, yet education about what caloric intake (and the content of that intake) should really look like from one woman to the next is frequently omitted. As with nutrition, pregnancy and postpartum fitness is not a one-size-fits-all formula. Assuming as much relegates the fitness of the mother to afterthought status and can lead to back pain and/or pelvic floor dysfunction (to
include urinary incontinence, painful intercourse, and even organ prolapse) requiring physical therapy after childbirth. The good news is, safe, preventative fitness techniques are available and should be provided to all pregnant mothers.

 

I have over 10 years of experience in fitness coaching and I am a new mother of three, yet there was still so much I learned while obtaining my Pregnancy and Postpartum Athleticism certification. From adjusting the way some movements are performed to eliminating others altogether, from learning how to keep your core and pelvic floor engaged to knowing your safe exercise heart rate range, there are a multitude of factors and practices that can and should be taken into account to optimize health during pregnancy and beyond. Whether you are a high-level athlete or a busy mom who just wants the ability to carry her toddler around without a backache, rest assured there are programs and techniques that exist to help you remain strong before, during, and after childbirth - they are already helping me!

 

Nutrition also deserves renewed focus during pregnancy. While it’s absolutely healthy to indulge yourself in a mindful manner, you are not “eating for two”. Rather, your body only requires about 100-300 extra calories a day while pregnant, and the content of those calories and how you ingest them matters just as much as - if not more than - how much you are consuming. During pregnancy, the goal is to eat nutritious foods. The following food groups should be consumed every day to maximize prenatal nutrition: vegetables, minimal fruits, lean protein, low glycemic carbohydrates, and healthy fats (such as those found in avocados, fish, and nuts). These foods have not only helped me stay fit and healthy throughout my pregnancies, they have also helped me feel good! Strategically spacing meals out is another beneficial practice during pregnancy. Eating small meals and snacks throughout the day eases digestion, keeps you energized, aids mental clarity, and helps blood sugar remain consistent. One of the biggest mistakes women make - pregnant or not - is not eating enough or waiting too long to eat, which can result in a blood sugar crash, that “hangry” feeling, and a rebound craving for sugar and highly processed foods which do nothing for your or your baby’s health. For me and those I coach, I have found the best way to ensure healthy nutrition over the long term is to establish a routine and be consistent. That might include weekly meal planning and prepping on the weekends, packing snacks before leaving the house, or always having a protein snack before bed. The thing to remember is that what works for one person may not be the winning formula for another. Finding a nutrition routine that works for you and helps you to feel like you are nourishing both yourself and your baby is the key.

 

Women’s food choices, fitness regimens, and bodies are seemingly always under scrutiny, and that becomes even more true when you’re carrying a baby. So much so that going public with your pregnancy can often feel like declaring open season for unsolicited comments about your choices: “You need to eat more!”, “You’re going to eat that?”, “You look so small!”, “How much weight have you gained?”, “I can’t believe you’re still running, is that safe?”, “Should you still be working out?”…The list goes on and on. Educating yourself and being mindful about and confident in your choices can help you tune out all the noise. For me, I gain what my body will gain. I exercise every day pregnant or not. I don’t attach a number to my calorie intake when I am pregnant; I simply choose foods that will keep me feeling good as well as give my baby the nutrients it needs to flourish and grow healthy inside me, and I feel good about my choices. Everyone is different and finding what works best for your mind and body is ultimately up to you. The resources to help you remain healthy, fit, and strong both during and after your pregnancy are out there. Finding and implementing these tools has fed into my general passion for women’s wellness and has also been helpful to me as I journey through my third pregnancy. I am so excited to be able to share them with others as well! For more information or discuss your pregnancy or postpartum wellness routine, visit my webpage www.harbortotalwellness.com or contact me at melissa@harbortotalwellness.com.