When a women falls pregnant is a time when they are most motivated to move!
Either you continue doing what you have been doing in your first trimester which lets face it normally involves running, planking, heavy lifting, burpees and pushups, because you feel great and decide that pregnancy is no excuse not to move.
Or you have felt completely shit house and and haven't been able to get out of bed or off the couch and had your head in the toilet in your free time.
Either way coming into the second trimester you are ready to roll, because you want to continue the high intensity work you have been doing OR you feel bloated, fat and unfit (words that I hear all the time) and you need to be doing something high intensity to make up for lost time, and to make sure you give yourself the best chance of not putting on a lot of weight.
Here is the problem, going with the no excuse scenario or the driven by not wanting to gain weight is going to lead you to not listening to your body.
Remind yourself what you are training for.
You are growing a little human, you are not trying to get the to Crossfit Games. Your training needs to reflect your sport, you are preparing for game day = labour and birth.
Here is the good news, you can have intensity in pregnancy.
These are my suggested guidelines.
Pain in the pelvis, abdomen and butt are symptoms that need to be attended to, by a womens health physiotherapist for diagnosis and guidance.
Do not work until you feel faint or nauseous, this is a sign that you are working outside of your threshold.
No excessive pressure should be felt on the pelvic floor.
You do not want to see doming at the midline of the abdominals.
You should not leak or have the constant feeling of needing to urinate while moving.
Make sure you are breathing correctly while moving to release intra abdominal pressure and ensure your pelvic floor and ever more stretching abdominals are protected.
How to listen to your body!
Know where your body is that then and there before you move, it is dependant on;
How much water you have consumed?
What and how much have you eaten?
How much sleep and how restful was it?
How emotionally connected to your partner, other children, family and friends are you?
What are your stress levels like today?
What movement have you been doing lots of repetitive sitting or standing?
All these things will play a role in how your body will perform and the intensity you can feed it and how much rest your body needs in between exercises.
Here are some basic ideas on how to structure your movement sessions depending on how you are feeling.
If your feeling crapola - I would focus on nourishing the body with a nice walk or something that you love doing, fill up your cup, dont deplete your body. If your feeling fatigued, your tissue will fatigue quickly as well. Release, free and mobilise the body to energise it!
If your feeling ok - I would warm up and prepare the body by freeing it and mobilising it - give it some energy before expecting it to perform for you, then complete regressed movements for periods of 30-45 seconds with at least 20 seconds rest and end your session with mobilisation, release work depending on how you are feeling and finish off with breathing work connects and relaxes the core system (diaphragm to pelvic floor).
If your feeling good to go - I would have a good movement preparation with releasing and freeing the body getting it ready to move, use movements within your threshold for the stage of pregnancy you are at, for periods of 45 - 60 seconds with at least 20 seconds rest (more rest is less conditioned or 'fit'), end your session with mobilisation, release work depending on how you are feeling and finish off with breathing work connects and relaxes the core system (diaphragm to pelvic floor).
Look out for programming ideas for movement patterns that I use with clients over the coming week! Subscribe to receive them directly to your inbox first!
Also remember that I will be launching pregnancy programs complete with my movement system, movements suitable for each stage of pregnancy, lots of variety, empowerment, education and coaching throughout your journey.