Thursday, August 17, 2017

7 SAFE Exercises To Do While Pregnant


There has always been such a stigma about women exercising while pregnant. I've had to endure weird looks from people when out on runs and have also received comments from my own family about how I'm hurting my baby for exercising. I've expressed my frustrations about it here, but instead of getting mad at people for accusing me of hurting my baby I decided to do some research on what exercises are ACTUALLY safe to do while pregnant. So this blog post is for all the pregnant mommas out there that still want to exercise while pregnant. As long as you get the green light from your medical provider, these 7 exercises are safe to do during your pregnancy. They have helped me stay active and healthy during my entire pregnancy.  I'm currently 39 weeks pregnant and any day now our little miracle baby will be joining our family. Yes, I'm one of the lucky ones that has been able to exercise during my entire pregnancy. Fair warming, it does gets a bit harder towards the end of the pregnancy since the bump just kinda takes over.  I've just learned to modify workouts and listen to my body. Happy exercising mommas!



Walking/Running: Probably the easiest and safest exercise to do while pregnant. Getting in just a 30 minute cardio session with walking or running can safely help you stay active during pregnancy. Since I was runner prior to getting pregnant, my doctor said it was safe for me to continue during my pregnancy. My pace got slower but I just tried to maintain a healthy and safe heart rate for me and for my baby. Now that I am on my final stretch I have been logging in more treadmill miles in my garage but I'm still out there!

Barre: Barre is an excellent way to continue being active during pregnancy.  It is a mostly low-impact form of exercise for elongating your muscles and can be modified during all stages of pregnancy to keep your body healthy, strong, and flexible for labor. This in turn helps your muscles bear the weight you gain throughout your pregnancy and protect your joints from injuries as your ligaments relax.


Swimming/Water Aerobics: Pregnancy during the summer is not always easy. Looking for a great way to cool off and still get a good workout? Then take a water aerobic class or go out and swim some laps at your local pool. You'll feel lighter and more limber while out on the pool. It's also incredibly gentle on your loosening ligaments and joints.


Spin/Cycling: Indoor cycling is a great way to exercise while not putting any strain on your knees or joints. You can go at your own pace without the risk of falling. Wether you take a spin class or just hop on a stationary bike, you are guaranteed a good workout. The further along in your pregnancy though, you will have to make adjustments to the seat and handlebars since the baby bump can get in the way. If you are taking a spin class feel free to sit out sprints and hills if you feel overheated or exhausted at any point. Listen to your body ladies!


Yoga: Prenatal yoga is amazing for pregnant mommas since it encourages relaxation, deep core breathing, and flexibility which are all important during labor. Wether you go take a class at a yoga studio or watch a YouTube video, yoga is a great way to strengthen your core. There are specific prenatal yoga classes out there but if their isn't one around you then just ask your yoga instructor for modified poses. Side note: definitely avoid Bikram yoga since you need to pass on exercises that overheat you.    


Weight Lifting (modified): Light weights are totally safe during your pregnancy. Instead of using heavier weights opt for more repetitions. If you happen to have a gym membership, you can switch to using the machines. This can help with reducing your risk of injury since it is a controlled range of motion. I know there are some power lifters that continue to lift heavy during pregnancy (i.e. crossfit), but since I've never tried the sport I can't say yes or no to continuing. My advice is to listen to your body and stick to your medical provider's recommendations.

Pilates: During my pregnancy I did not actually try pilates but I do have pregnant friends that swear by it. I also know that many pilates studios have specific workouts geared towards pregnant women. A pregnancy-appropriate pilates workout focuses on strengthening your core and lengthening your muscles. By doing all those core exercises you help ease backaches, improve your posture, and your flexibility. All of which will help you out during labor.




Are you currently pregnant and still exercising?





Other places you can find me:
Instagram: fitwanderlustrunner
Twitter: fitwrunner
Bloglovin': fitwanderlustrunner


I am linking up with Amanda from Running with Spoons

Wednesday, August 2, 2017

6 Easy Exercises To Try Out With Your Dog

I have always been a dog person. I love them. When my husband and I moved in together one of the first things I told him was that I wanted a puppy. He was willing to comprise as long as we found the perfect match for the both of us. After much research (hello Animal Planet and Dog Whisperer!) we decided on a chocolate lab. She was absolutely perfect from day one!


One of the main reasons I wanted a dog was to have a lovable running partner and boy did she deliver! I would run her in the morning, take her to a dog park for another hour and then at the end of the day my husband would take her for another run. She was spoiled to say the least. During the day she slept pretty much after all her morning activities. This was her typical schedule on my days off. During my long 12 hour work days though or when my husband traveled out of town it was difficult to keep that routine. Even with a dog walker during those days, we felt she was lonely.  So when an opportunity came to get another lab puppy, we kind of jumped at the opportunity. And then there were four of us with the addition to our black lab.


Labrador dogs are high energy dogs. I knew this and was fully prepared for it. I needed an active dog in order to continue staying active. Dogs as well as humans need exercise. It is a great way for them to prevent obesity, arthritis and anxiety. A dog that maintains a stable weight has a better chance of living a healthy long life...pretty much like humans right? So why not workout with your dog? Not only will your bond grow between you guys but everyone benefits from a little cardio. 

Not all dogs are alike. Like I said before, labs are high energy but maybe you chose to get a low-level activity dog. The trick is to choose the right workout for the both of you. This will ensure that both of you are engaged and still work up a little sweat.  Dogs make the best workout buddies. They never complain about working out or cancel on you last-minute. Best of all is that they're always excited to follow you out the door. Here are some exercises you can try with your dog:

  • Fetch: So easy and simple. My chocolate lab can do this for hours! I have to literally hide the ball because she gets super excited. While your dog retrieves the dog don't just stand there though. Incorporate squats, lunges, jumping jacks, burpees...or whatever your heart desires!
  • Doga: You can list this as one of the newest and trendiest workouts with dogs...dog yoga. Yes, it's out there!
  • Doggy paddle: Okay this one is mostly for water loving dogs like my labs. Go for swim with your dogs or maybe go kayaking and have your dog swim alongside. 
  • Running/Interval Running: Pretty self explanatory right? Grab the leash, go outside, breathe the fresh air and get those legs moving. You can either run continuously or maybe run in sprint intervals. Remember though, just like humans dogs also need to stay hydrated. 
  • Hiking: Hit the trails with your pup and explore the beautiful countryside. The harder the trail the more of a workout. Once again though, remember to provide water for your dog especially during the hot summers. 
  • Rollerbladding: I would probably only recommend this exercise to someone who has experience with rollerbladding. If you watch Cesar Milan: Dog Whisperer then you've seen how effective it is to burn off your dog's energy and to get a good workout. 


Don't have a dog but really considering one? Well I have a perfect website for you to check out. Have you heard of Puppy Spot? They have a No Puppy Mill Promise and a partnership with the AKC. They have so many available puppies to choose from. Here is the link for their selection of the most adorable puppies. This is their motto which they proudly stand behind:

"We are a community of dog lovers, committed to connecting the nation's top breeders to caring, responsible individuals and families in New York City, Los Angeles, San Francisco, Washington D.C., Dallas, and across the U.S. We hold ourselves and our clients to the highest standards and aim to improve the life of each puppy, breeder and owner who joins our family."

I cannot picture my life without my dogs. They have been a part of my family from day one. Dogs show us unconditional love and I swear they are mind readers! When I have a bad day, my dogs just seem to cling to me a little more almost as if to say, "We are here for you if you need us." In the next two weeks my dog's lives (as well as mine and my husbands) will be turned upside down with the arrival of our baby girl. Luckily, I am confident my dogs will handle this new stage in our lives with grace. I can only hope my daughter will see the beauty in owning a dog as much as her momma!


Do you workout with your dog?
If you own a dog, what breed do you own?



Other places you can find me:
Instagram: fitwanderlustrunner
Twitter: fitwrunner
Bloglovin': fitwanderlustrunner



I am linking up with Amanda from Running with Spoons

BLOGGER TEMPLATE BY DESIGNER BLOGS