http://archive.aweber.com/jfitpregnancyPregnancy ExercisesWed, 10 Feb 2010 21:00:10 -0500http://archive.aweber.com/jfitpregnancy/.Fxn/h/Pregnancy_Exercise_Heart_Rate.htm, I have started working with a newly pregnant client and hope write about her journey through pregnancy and fitness. All of her questions, concerns, changes and feelings. She is newly pregnant and the issue of breathlessness, heart rate, and blood volume came up during the assessment. Staying within your age predicted heart rate zone is necessary during the first trimester especially because it is easier to elevate your core body temperature. This issue is sensitive to neural tube development. Refer to my post on what is happening in your body. Enjoy, Jacqueline www.babybumpfitness.com/pregnancy/Wed, 10 Feb 2010 21:00:10 -0500http://archive.aweber.com/jfitpregnancy/1t1Z9/h/Pregnancy_Exercise_Do_You.htm, Pregnancy Exercise-Do you know where to start? So you are pregnant and want to start or continue exercising, but may be slightly nervous. Even as an educated fitness professional these thoughts crossed my mind-it's human nature. The first thing you should do is complete a Par Mex X for Pregnancy questionnaire. This is a great survey that is the staple for pregnancy fitness conditioning in Canada. The form has age predicted heart rate limits, general trimester guidelines for exercise and list ALL of the contraindications to exercise during pregnancy. After completing this form you will feel more confident in your choice to exercise and pregnancy fitness routine. I have attached a link for you. Par Med X Pregnancy Have a great day, JacquelineMon, 11 Jan 2010 20:00:03 -0500http://archive.aweber.com/jfitpregnancy/1QWr./h/Holiday_Pregnany_Exercise.htm I hope you are feeling well over this holiday season. Keeping up with short exercise routines during the holiday season can help relieve stress and promote better sleep. I have made a short energy boosting pregnancy exercise routine for all of you during this busy time of the year. Check it out at my blog. Have a great day JacquelineTue, 29 Dec 2009 10:13:04 -0500http://archive.aweber.com/jfitpregnancy/1Cjvc/h/Abdominal_Exercise_During.htmThis weekend I got a great question from a colleagues client. She is 6 months pregnant and wanted some abdominal exercises because her SEPARATION was bugging her. As pregnancy progresses rectus diastase is inevitable but there are ways to prevent early separation and have relative comfort. Managing this is the key. What Not To Do 1. No Lumbar Flexion Exercises- that's right crunches, mini crunches when pregnant are not good and can contribute to further abdominal separation. Lumbar flexion is obsolete anyways, the main function of abdominal muscles are to prevent rotation of the lumbar spine, not to flex the lumbar spine. Forward flexion should be initiated from the hips, like a waiters bow. 2. Reduce oblique exercises, as when they flex with a separation your muscle will pull towards the insertion or side of your torso, further widening your rectus diastase. What To Do 1. Plank and plank variations for lumbar stabilization, not flexion. 2. Side Planks for stabilization of the small muscles in your lumbar spine called multifidi- do in reps not for a steady amount of time 3. Bilateral Back Extension - to use your abdominals as anti rotators, what they are meant to do. All of these exercises are featured in the Baby Bump Pregnancy Fitness Program. Have a great day and enjoy your pregnancy, Jacqueline www.babybumpfitness.com Mon, 23 Nov 2009 09:47:12 -0500http://archive.aweber.com/jfitpregnancy/1vtzI/h/Knee_Pain_During_Pregnancy.htm Yes it is true pregnant women are prone to ileotibial band syndrome. What is it? It is an I.T Band that has adhered to the underlying tissue. The I.T. band runs down the outside of your leg from your glut to the outside of your knee. You may feel knee pain, you may feel a buring in your Ileotibial band on the side of your leg or extreme discomfort in your glut (butt cheek). It can be brought on in pregnancy as your gluts are getting stressed and tighter as your centre of gravity changes and your pelvis opens (causing your legs to turnout). It is common for walkers or runners to suffer from this. So what can the pregnant woman do about this discomfort. The same thing that most runners and athletes do. Use the foam roller to roll your IT band and strengthen your Vastus Medialis muscle to help pull your knee cap in line. Then you can stretch your glut muscle. This is easily managed, but can be debilitating if left. You may want to check with a sports chiropractor or physiotherapist to get this assessed. Pregnancy is a great time, Mothers should feel proud and strong. Don't let discomforts of pregnancy get you down. Face them head on and embrace your pregnancy. A great pregnancy exercise program should include some kind of glut/IT band managment. Roll your I.T. band from your hip bone to the side of your knee. 5x-10x For your vastus medialis (inside of leg, just above knee cap) remember to drove your heel into the floor so it is flat and you have extended your knee (straightened your leg)- 15x Make yourself comfortable, Jacqueline Gradish Author, BSc, Pre/Post Natal, MESMon, 02 Nov 2009 20:22:02 -0500http://archive.aweber.com/jfitpregnancy/16mpo/h/Your_Pregnancy_Fitness.htm, I have a new pregnancy hip strength article up at Ezine, please check it out. During your pregnancy around the 4 month mark your relaxin hormone is surging. This is the time to re-evaluate some of your exercises and focus on joint stability in your workout routine. A great way to stabilize your knee joint is by performing the terminal knee extension exercise. You can find photos and descriptions archived under pregnancy exercise at my blog. This exercise is also a key part of the Baby Bump Pregnancy Fitness System. Enjoy change, Jacqueline Gradish BSc, HK Medical Exercise Specialist Pre/Post Natal Specialist Author Baby Bump FitnessFri, 23 Oct 2009 15:37:01 -0400http://archive.aweber.com/jfitpregnancy/1iWT./h/Avoid_and_Deal_with_Pregnancy.htm Muscle cramps are a nagging part of pregnancy. A few way to avoid muscle cramps are; 1. Preform a proper warm up and cool down during your exercise routine. Your cool down should be extended and gradually bring your heart rate back to resting before perform static stretching. This will keep blood from pooling in your extremities and contributing to muscle cramps. You blood vessels are relaxed due to hormonal changes and pumping blood from extremities is more of a chore, allowing pooling- this is another reason why a cool down is important. 2. Foam Rolling- perform foam rolling as a form of self myofacial release to keep blood flowing around your muscles and help relax the unavoidable tightness is certain muscles caused by pregnancy posture. You can get a copy of the foam rolling routine as a free bonus product in the Baby Bump Pregnancy Fitness System. 3. Stretch- static stretch your calves, hamstrings, low back (in length not rotation), chest muscles, gluteals and hip flexors. 4. Diet and hydration- each your potassium, calcium and magnesium to avoid muscle cramps. Drink plenty of water. Potassium rich foods are potatoes and bananas. Following these 4 steps can help you get a better night sleep and avoid pregnancy muscles cramps. Sincerely, JacquelineMon, 05 Oct 2009 10:31:58 -0400http://archive.aweber.com/jfitpregnancy/1mULQ/h/3_Super_Pregnancy_Snacks_to.htm , Today I made a list of 3 of my favourite super snacks and have listed at my blog. Snacks are a great way to get you nutrients and fend off the empty nausea feeling when pregnant. Sometime pregnancy hunger is unpredictable and hits fast. That is why my favourite snack is # 3 on the list. If you happen to already be a mother I have put some suggestions in my blog post on how to modify the snacks to make them nut free for your kids. 1. Blueberries, walnuts, cottage cheese- just mix it all together 2. Apple Slices and Cheese- keep the skin on the Apple to get the extra fibre as your intestinal tract is moving a bit slower these days 3. Dried apricots and almonds- you can keep this in your purse for days- the ultimate emergency snack. Nuts are great source of fats including omega fatty acids that aid in development of your babies brain and can help you with your pregnancy brain. Enjoy, Jacqueline p.s.- check out the Baby Bump Pregnancy Fitness System for a muscle balancing, functional pregnancy complete fitness program.Mon, 21 Sep 2009 17:28:03 -0400http://archive.aweber.com/jfitpregnancy/1t6pw/h/Baby_Bump_Pregnancy_Fitness.htm I wanted you to be the first to know my Baby Bump Pregnancy Fitness System is complete. It is something I am very proud of and I do take your pregnancy fitness very seriously. As a loyal subscriber to my newsletter I wanted to offer you a chance to enjoy this program at limited time introductory price. The Baby Bump Pregnancy Fitness system focuses on time efficient postural and functional strength exercises that a pregnant woman can perform anywhere. The program is multi dimensional and included in your trimester specific fitness plan is a warm up, soft tissue management, cardio, functional strength, post rehabilitative and static stretch exercises. Take the guess work out of your pregnancy fitness routine, be confident you are performing the best exercises for you and your bump. Sincerely, Jacqueline p.s. if you are already a mom take check out the Baby Bump Busy Mom Fitness plan that takes you from delivery to ultimate mom fitness. Thu, 17 Sep 2009 22:29:02 -0400http://archive.aweber.com/jfitpregnancy/bMYs/h/Pregnancy_Preparation.htm I just wanted to bring this obvious, yet helpful tip to your attention regarding your pregnancy health. Article Are you prepared to deal with all the physical implications of your growing belly. Simple things like putting on a car seat belt become difficult in the later months. Trying to do a shoulder check while driving becomes near impossible and one of my favourites getting out of your parked car. Yes the lot I parked in downtown near my work was so tight I could not physically get in and out of my car, my belly was too big. I had to circle for an end of the lane spot. Chances are this is just around the corner for you. How do you deal with these physical limitations. Well backing my car up I would open the door and lean out to see and hear what was behind me. Simple things become hard and can cause stress. By performing functional exercises while pregnant you can reduce your stress and prepare your body to be more mobile in your later months. A functional exercise is one that mimics a real life action. So for me looking over my shoulder in my car is actually a neck rotation with a slight thoracic spine twist. Bending over and looking out my car mimics a forward bend or a waiters bow/ dead lift move. The one I could never figure out was how to make my belly smaller to get out of my car while I was progressing in my pregnancy. Jacqueline www.babybumpfitness.com Wed, 09 Sep 2009 13:58:07 -0400