5  MUST DO TIPS FOR THE PRENATAL FITMOM WHO WANTS TO DO THINGS RIGHT

1. Abdominal separation checks by trimester:

2. Talk Test : Remember you can huff but you must still talk. The whole 140 -150 BPM that you may find still lurking the web in its outdated form is inaccurate. It dismisses the stage of pregnancy, level of fitness and age of the participant. The TALK TEST while not rocket science does keep the mom to be in a place of personal power to accurately assess safe cardiovascular activities.  Simply put if you have oxygen remaining to activate vocally you are in a good place . You are not compromising oxygen to the baby. Even better it is shown that regular cardiovascular activity improves in utero babies ability to utilize oxygen.  The placenta of exercising moms is not healthier which really from a scientific standpoint is no surprise!

3. Stabilizing the hips.  Spreading out in the hip area is not something women are fond of during pregnancy. As I will expand on below effect of relaxing joints and ligaments means needing more stability training. The reality is expecting moms have to be open. Baby needs space to be born on B- Day. Unfortunately this can lead to other challenges like pubic symphysis, knee issues and other bio-mechanical issues. 
4. Combine Strength, flexibility and endurance training.  Your body is going through so many changes it is a mistake to address just one of them. Your joints are less stable so need to be stabilized by  strength training all the supporting muscle groups.

5. EFAS . There is has been so much debate on the usefullness of Essential Fatty Acids in pregnancy and postpartum. Why I really am not sure? When good fat is a large portion of the nutrient composition of breast milk and helps build the brain and fine tissues of the developing baby I know for me it was and is an essential part of my diet.

 Wishing an exceptionally FITMOM pregnancy!

Andrea