Knocked-Up Fitness and Wellness

The Benefits of a Prenatal Personal Trainer: Empowering Pregnant Women Every Step of the Way The Benefits of a Prenatal Personal Trainer: Empowering Pregnant Women Every Step of the Way Pregnancy is a remarkable journey filled with joy and anticipation, but it can also have some not-so-comfortable downsides. The physical changes that come with pregnancy can lead to discomfort, pain, and an increased need for support. That’s where the expertise of a prenatal personal trainer comes into play. If you’re passionate about helping expectant mothers on their journey, we even have a pre + postnatal course and certification so you can become certified to help any expecting mama. Understanding the Role of a Prenatal Personal Trainer: 1. Alleviating Pain and Discomfort: – Physical pains like backaches, pelvic pain, and postural imbalances are common during pregnancy. A personal trainer who’s been taught and certified for pregnancy can design exercise programs tailored to alleviate these uncomfortable sides of pregnancy. – By incorporating safe and effective exercises, a trainer can help reduce muscle tension and promote proper alignment. This gives some much-needed relief for expecting moms. 2. Strengthening the Deep Core: – As pregnancy progresses, more strain is put on the deep core muscles. These include the abdominal muscles, pelvic floor, and back muscles. Any trainer who’s been certified in pre and postnatal fitness should have a big focus on both finding and strengthening deep core muscles. – Through targeted exercises, the right trainer can help pregnant mothers maintain stability, support the growing belly, and alleviate strain on the lower back. 3. Preparing for Delivery: – Labor and delivery require strength, endurance, and mental focus. The right trainer can prepare pregnant women for the marathon of birth. – A trainer should incorporate exercises that enhance stamina, promote flexibility, and boost overall strength. These exercises can empower women to navigate the birthing process with confidence. The Benefits of Working with a Prenatal Expert: 1. Expert Guidance and Safety: – Prenatal personal trainers have specialized knowledge about exercise modifications and contraindications during pregnancy. It’s a big peace of mind for pregnant moms to know their exercises are safe for them and their babies. – The right, certified, expertise ensures that pregnant women can exercise safely, minimizing the risk of injury and complications. 2. Personalized Exercise Programs: – Each pregnancy is unique, and a prenatal trainer understands the importance of tailoring exercise programs to individual needs. – A trainer should consider factors like fitness level, gestational age, and any specific concerns. Then, they can create customized workouts that address the specific requirements of each expectant mother. 3. Emotional Support and Motivation: – Pregnancy can bring a mix of emotions, and having a supportive trainer can make a huge difference. No mom has to be alone in her pregnancy journey! – A prenatal personal trainer can provide encouragement, guidance, and a safe space for pregnant women to share their experiences. This helps moms foster a positive mindset throughout their prenatal fitness journey. Could You Become a Prenatal Personal Trainer? The journey of pregnancy is transformative, and the support of a knowledgeable prenatal personal trainer can enhance the experience for expectant mothers. By alleviating pain, strengthening the deep core, and preparing for delivery, these trainers play a crucial role in promoting the overall health, comfort, and mental well-being of pregnant moms! If you’re passionate about empowering pregnant women on their journey and want to become a certified prenatal personal trainer, check out our Knocked-Up Fitness Prenatal and Postnatal Course and Certification! There’s nothing like helping moms-to-be step into this new era of life with confidence and strength! The post The Benefits of a Prenatal Personal Trainer: Empowering Pregnant Women Every Step of the Way appeared first on Knocked-Up Fitness® and Wellness. The Benefits of a Prenatal Personal Trainer: Empowering Pregnant Women Every Step of the Way Pregnancy is a remarkable journey filled with joy and anticipation, but it can also have some not-so-comfortable downsides. The physical changes that come with pregnancy can lead to discomfort, pain, and an increased need for support. That’s where the expertise of a prenatal personal trainer… The post The Benefits of a Prenatal Personal Trainer: Empowering Pregnant Women Every Step of the Way appeared first on Knocked-Up Fitness® and Wellness. Erica Ziel{authorlink}https://knocked-upfitness.com/become-a-prenatal-personal-trainer/Knocked-Up Fitness® and Wellness Pregnancy Workouts-Prenatal & Postpartum Exercise | Knocked Up Fitness https://knocked-upfitness.com/wp-content/uploads/2017/09/favicon.png

Getting Pregnant & Improving Fertility Part 3: Exercise & Fertility Getting Pregnant & Improving Fertility Part 3: Exercise & Fertility In the last part of our 3-part series on fertility, we’ll be chatting about exercise and how it might affect your fertility. Regardless of if you’re trying to get pregnant or not, exercise is an important piece of our overall health. According to the American Heart Association, it’s recommended for adults to 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, or a combination of both, preferably spread throughout the week. Mindset is Everything So often when embarking on a healthier lifestyle, people adopt the “all or nothing” mindset. Working out 24/7 and never resting will not help you reach your goals, trying to conceive or not. This is especially true when trying to conceive. If you’re working out 24/7, then your body is in a constant state of trying to recover, which causes stress on your body, especially when trying to conceive. Consider shifting your mindset to focusing on daily movement, not necessarily the hardest workout you can do. There are times in your life where less is more and when trying to conceive can be one of those times. Remember, movement is loving your body, not punishing it. Exercise & Your Cycle There are 4 phases of your cycle, and with that your body has different needs during those times. Consider cycling your exercise with those phases. We want our energy to go towards your reproductive system while trying to conceive, so keeping exercise light and according to your cycle, more energy can be spent on your reproductive system vs. your visceral system. Plus, excessive exercise can cause you cortisol levels to rise. Keep in mind that too much high-intensity training mixed with other life stressors can end up messing with your cycle as well. Consider incorporating HIIT style training just 2-3 times per week according to your cycle. Watch the full video with Elizabeth King, a certified international fertility coach, watch below! Types of Exercise During Cycle Phases Menstrual Phase: mostly rest, but nothing too intense. Consider walking, yoga, or stretching Follicular Phase: HIIT training, strength training, and running Ovulatory Phase: continue higher-intensity workouts like HIIT, strength training or running Luteal Phase: can continue higher-intensity workouts. Keep in mind your energy levels might decrease as you get closer to your menstrual phase again Your body needs to rest and recover and you’re the only one that knows exactly what your body needs. Listen to it, nourish it, and remember to love your body at every stage. If you’re looking for a safe and effective plan to follow from pre-pregnancy to postpartum, check out our Knocked-Up Fitness and Wellness Program. The post Getting Pregnant & Improving Fertility Part 3: Exercise & Fertility appeared first on Knocked-Up Fitness® and Wellness. Getting Pregnant & Improving Fertility Part 3: Exercise & Fertility In the last part of our 3-part series on fertility, we’ll be chatting about exercise and how it might affect your fertility. Regardless of if you’re trying to get pregnant or not, exercise is an important piece of our overall health. According to the American Heart Association, it’s recommended for… The post Getting Pregnant & Improving Fertility Part 3: Exercise & Fertility appeared first on Knocked-Up Fitness® and Wellness. Erica Ziel{authorlink}https://knocked-upfitness.com/exercise-for-fertility/Knocked-Up Fitness® and Wellness Pregnancy Workouts-Prenatal & Postpartum Exercise | Knocked Up Fitness https://knocked-upfitness.com/wp-content/uploads/2017/09/favicon.png

Getting Pregnant & Improving Fertility Part 2: Foods for Fertility Getting Pregnant & Improving Fertility Part 2: Foods for Fertility If only there was a magic list of every single food to eat to ensure you get pregnant. The problem with that is every single body is different. Foods that work well for some, won’t for others. In today’s part 2 of our Getting Pregnant & Improving Fertility series we’ll chat about foods for fertility. Foods for YOUR Body Here’s the deal with all of the lists of “best foods for fertility” that are out there, a lot of foods that are good for fertility can cause major sensitivities and inflammation for people. In Part 1 of this series, we went over inflammation and egg health, if you missed it, you can read it here. Essentially, inflammation in your body causes your egg health to age, which obviously isn’t great for fertility. It’s Not One-Size-Fits-All The first step in determining the best foods for you in your fertility journey is to test! Take a food sensitivities test before you go “all-in” on any foods for fertility list you find online. Once you determine what your individual sensitivities are, the next step is to see how your body digests these foods.  Okay but I’m not sensitive to them so I should be fine right?  Not quite. Your visceral system is in the same place as your reproductive system. So, if your body is working overtime to digest certain “foods for fertility” that you’re not sensitive to, this can also lead to inflammation. And again, inflammation leads to poor egg health. You want to make sure you’re adding in some digestive enzymes so your body can break down some of those foods you have a harder time digesting. The moral of the story here is to find out your personal food sensitivities, understand how your body reacts to them and fuel your body with healing AND nutrient-dense foods. Remember, eating whole, unprocessed foods is good for everyone, not just people trying to get pregnant. For the full conversation with Elizabeth King, a certified international fertility coach, watch below! Diets for Fertility: The Mediterranean Diet – salmons, natural butters, omegas, etc. The Paleo Diet – eating whole foods, unprocessed foods etc. Stress, Strange Objects & Seeds We can’t stress enough that what works for one person in terms of “fertility foods” might not work for you. Every body is different. We’ve seen people become extremely obsessive with some of the fertility foods and lists which can be very unhealthy and also internalize in your body. Stress affects the nervous system and your cortisol levels which can prevent pregnancy as well. If your body is okay with certain foods off any list you might be following, then you can still eat those things. Bottom line, if the lists are causing you more stress, they aren’t worth following! Another thing to be mindful of is anything that is in your body that didn’t originate there. Think breast implants, rods in your back, etc. Things that aren’t natural to your body can also cause inflammation in the body, so it’s worth having a look at! The last thing we want to mention is seed cycling for ovulation. The general idea here is to consume 1 tablespoon of flax and pumpkin seeds day 1-14 of your cycle for estrogen and then 1 tablespoon of sesame and sunflower seeds day 14-28 of your cycle for progesterone (if you’re not on a 28 day cycle, adjust accordingly). No matter the stage of life you’re in, fueling your body properly, reducing inflammation, and understanding your individual sensitivities are so important. That’s why we created the Core Nutrition Program. The greatest wealth is your health, especially during pregnancy!   The post Getting Pregnant & Improving Fertility Part 2: Foods for Fertility appeared first on Knocked-Up Fitness® and Wellness. Getting Pregnant & Improving Fertility Part 2: Foods for Fertility If only there was a magic list of every single food to eat to ensure you get pregnant. The problem with that is every single body is different. Foods that work well for some, won’t for others. In today’s part 2 of our Getting Pregnant & Improving Fertility series we’ll… The post Getting Pregnant & Improving Fertility Part 2: Foods for Fertility appeared first on Knocked-Up Fitness® and Wellness. Erica Ziel{authorlink}https://knocked-upfitness.com/foods-for-fertility/Knocked-Up Fitness® and Wellness Pregnancy Workouts-Prenatal & Postpartum Exercise | Knocked Up Fitness https://knocked-upfitness.com/wp-content/uploads/2017/09/favicon.png