Pregnant or Nursing - How to Make it Work

Two of the most common questions we get asked are how can I incorporate a workout routine if I'm pregnant, and how can the workouts and nutrition work for me if I'm nursing.  

There is an answer - which is pretty much an overview of info and a very strong recommendation that you speak with your doctor once you feel informed.

First off, congrats on creating and nurturing life!  Sending smiles, excitement, and vicarious sleep your way!  Secondly, women working to get  back to pre-baby baby are among the largest group of people seeking exercise routines and weight loss plans.  We're excited that you found us and are looking to achieve your goals in a healthy, safe and long-lasting way!

Let's tackle the recommendations for the two biggest parts of weight loss and getting healthy: exercise and nutrition.

The level of exercise that your body can handle is very personal and specific to each individual.  If you are pregnant and are typically active, speak to your doctor about the type of exercises The Modifier does and work together to determine if it would be appropriate for your body, your pregnancy and your life at this moment.  If you are nursing, work with your doctor to determine if your milk production has had time to level out and that your body has had ample opportunity to figure out how much your baby needs so adding the workouts doesn't compromise your supply.

One of the keys in all of this is staying very hydrated and being sure to meet or exceed your water goal daily.

Nutrition is tricky also because you shouldn't be at a calorie deficit while you are pregnant or nursing.  If you're pregnant, we'll assume you're not looking to lose weight, but perhaps layer your nutritional plan to ensure that your body and your baby are both getting what they need to thrive.  If you're nursing, you are likely worried about the same thing, and perhaps also ready to start dropping those baby pounds while still doing that.  In either case, #Shakeology can be a phenomenal addition to your nutrition!

It's truly a super food and PACKED with 70 vitamins and nutrients, is genuinely DELICIOUS (especially if you're a peanut butter & chocolate fan like we are!), and works out to about $4.30/day (aka less than my daily latte and former-store-bought-smoothies).  The nutrition information for the Chocolate flavor is below.  We can also provide you with a letter for your doctor clearly outlining the product so you can make an educated, intelligent choice together.

If you are interested in the #21DayFix and combining the workout and nutrition, while still protecting you and your baby, the general recommendation is to jump up a bracket.  Let's back up... The #21DayFix plan allocates a certain number of containers from each category per day.  (For example, 5 of your containers for the day may be green which counts your servings of veggies.)  The plan determines your number of containers based on your weight and target caloric intake for the day, then it drops your calories down to put you at a caloric deficit.  In other words, it helps ensure that if you properly couple the workouts with the meal plan, you'll be burning more calories than you consume, and eating the right foods, and therefore lose weight and tone up.  Once you purchase the pack and determine your base bracket, Beachbody's recommendation is to jump up one bracket to ensure you're still consuming enough to support your nursing and to check with your doctor to verify this recommendation before beginning.

If you're pregnant... the nutrition should work well if you followed the maintenance plan and not the calorie deficient one. It will help you eat proper portions, focus on clean eating and not processed junk, and make sure you're eating ALL the right things. if you find you're hungry, you just add more veggies and protein.

In addition to considering your level of fitness prior to pregnancy, the exercise portion can absolutely work too once you talk to your doctor about: 1. Maximum weights to lift 2. Maximum heart rate to make sure you don't exceed 3. How long your heart rate can be elevated 4. Any particular moves/exercises/body positions that you should avoid

All of that will help you workout to the maximum that you can, and know when to modify and how. We can help you figure out modifications if they vary significantly from the video for certain ones. It would also be very helpful and wise to get a watch with a heart monitor chest strap that can alert you when you're getting close to your maximum heart rate to make sure you stay in your range.

Bottom line, your baby will benefit from your body being healthy and your muscles being strong.  It's IMPERATIVE to clear all of this with your doctor and know what your personal limits are, and to pay very close attention to your body's reactions.

Hopefully that answers a lot of the initial questions you have and gives you enough information to start figuring out if you're interested in learning more.  We are always here to help!  Please feel free to email further, more specific questions to GetLifeReady@gmail.com, or to request the Shakeology Info letter for your doctor.  Please also feel free to print this post and bring it to your appointment with you to discuss.

And hey, keep growing and feeding that baby!  You're #AhMAZING!! :)