The simple fact is that you have a different body when you are pregnant, and that body needs to be trained differently. If you do not change your exercise habits along with your changing body, then it is likely to hinder your return to training after you have had your baby.

When you are used to training hard it’s hard to change your ways when you are pregnant. And do you need to change? Yes, I believe so.

The simple fact is that you have a different body when you are pregnant, and that body needs to be trained differently. If you do not change your exercise habits along with your changing body, then it is likely to hinder your return to training after you have had your baby.

Do we want you to stop everything? Of course not! We are in the business of getting people to exercise, so here are some tips that will help you help your body throughout pregnancy.

Exercise During Pregnancy Guidelines

1. Stop all abdominal work. That’s right—stop it. We do not need a strong abdominal wall in pregnancy. In fact, we need the opposite. We need it to give, to lengthen, to let go in order to accommodate the growing baby. If it does not, then you will likely increase your chances of getting an abdominal separation. So even when you are quietly standing, let your belly go. You are pregnant.
2. Load your body symmetrically. Think squats instead of lunges, for example, or a split stance squat instead. This will significantly reduce your chances of getting pain in and around your pelvis (pelvic girdle pain). And don’t stop there, stand up from sitting with even weight, roll in bed with even weight. “Even weight” should become your new mantra.
3. Do not overdo it with pelvic floor exercises. Yes, find your pelvic floor. Absolutely. Make sure it goes up but more importantly, down. Tight pelvic floors do not relax well. If you can’t find it, or it hardly moves, know that you are not alone, and go to a women’s health physiotherapist who can help you. In people who have done a lot of exercise, it is much more likely that your pelvic floor is on the tighter side. This is usually not too much of a problem for life but can become a problem when you are trying to get a baby down and out of there.
4. Go for it with the glute exercises. This will help keep your pelvis stable, which is important as your pregnancy hormones create a degree of instability in preparation for birth.

Be Kind to Your Body

So, there you have it. Simple things, but important things. Things that can make a big difference to your pregnant body, potentially to your birth, most definitely to your postnatal body, and absolutely will influence just how quickly you can return to exercise.

The post How to Look After Yourself During Pregnancy appeared first on Breaking Muscle.

Prep time: 10 minutes

Cooking time: 12 minutes

Serves: 3-4 dozen cookies

Ingredients:

• ½ cup coconut oil, melted
• ⅓ cup shredded coconut
• 2 tablespoon fenugreek seeds
• 1 tablespoon anise seeds
• ⅓ cup flax seeds
• 1 cup almonds chopped
• 1 cup chopped dates
• 1 cup chopped prunes
• 1 cup raisins
• 1 cup gluten-free oats
• 1 cup almond meal
• 1 teaspoon vanilla
• ¼ teaspoon pink salt
• 1 teaspoon baking soda
• 1 teaspoon baking powder
• 5 pasturized eggs, depending on size
• ½ cup maple syrup
• 1 cup chocolate chips (Enjoy Life brand)

Directions:

1. Preheat your oven to 350 degrees.
2. Mix oil, vanilla, seeds, almonds, dates, raisins, ½ cup of oats, and prunes in a food processor.
3. Mix all other ingredients together in a bowl.
4. Add dry ingredients to wet and begin to fold in chocolate until evenly mixed.
5. Spoon one tablespoon of batter onto a parchment paper lined pan.
6. Bake for 12 minutes.

To freeze: Place cooled cookies on a parchment and place in a freezer-safe storage bag.

Lactation Nourishment: Nut Free Oatmeal Raisin Cookies

Prep time: 10 minutes

Cooking time: 12 minutes

Serves: 3-4 dozen cookies

Ingredients:

1. ½ cup coconut oil, melted
2. ⅓ cup shredded coconut
3. 2 tablespoon fenugreek seeds
4. 1 tablespoon anise seeds
5. ⅓ cup flax seeds
6. 1 cup chopped dates
7. 1 cup chopped prunes
8. 1 cup raisins
9. 2 cups gluten-free oats
10. 1 teaspoon vanilla
11. ¼ teaspoon pink salt
12. 1 teaspoon baking soda
13. 1 teaspoon baking powder
14. 5 pasturized eggs, depending on size
15. ½ cup maple syrup
16. 1 cup chocolate chips (Enjoy Life brand)

Directions:

1. Preheat your oven to 350 degrees.
2. Mix oil, vanilla, seeds, dates, raisins, 1 cup of oats, and prunes in a food processor.
3. Mix all other ingredients together in a bowl.
4. Add dry ingredients to wet and begin to fold in chocolate until evenly mixed.
5. Spoon one tablespoon of batter onto a parchment paper lined pan.
6. Bake for 12 minutes.

To freeze: Place cooled cookies on a parchment and place in a freezer-safe storage bag.

More on new motherbood:

The Postpartum Meal: Recipes for Nutrition

The post Lactation Nourishment: Oatmeal Raisin Cookies appeared first on Breaking Muscle.