I’ve seen it so often. Women find out their pregnant, start feeling the effects of it, and quit coming to the gym or their classes. When I see them again postpartum, they feel huge and out of shape.

 

Now, let me preface this by saying that I’m not throwing rocks. I know how debilitating some of pregnancy’s “side effects” are. As one who has experienced hyperemesis through two pregnancies myself, it can be extremely difficult to lift your head to do a daily task (other than hang out with the toilet) let alone get yourself dressed for a workout.

 

I’m also going to say that working out is theĀ only thing that saved me from 1) losing my lunch (and my mind) completely and 2) turning into a couch potato. Even though by eight weeks I could no longer do my usual workouts due to the severity of my nausea, practicing and teaching Yoga and Pilates really, really helped me maintain a healthy weight, keep down the nausea, maintain strength and flexibility and a strong core (essential for delivering babies), and mental clarity.

 

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Pregnancy is a wonderful new adventure, and the perfect time to clean up your routine. This doesn’t necessarily mean starting something new or increasing your goals. It means making small, healthy changes that benefit you and the baby and your household. Gentle, consistent exercise is the main way to keep pregnancy side effects at bay. It helps maintain muscle tone and bone strength, increases adherence to healthy behaviors and therefore a healthy weight, increases circulation and oxygen to the body (and baby), increases positive mindset and mood while decreasing anxiety and depression, and also reduces all the side effects of pregnancy such as swelling, excessive weight gain, gestational diabetes, insomnia and exhaustion.

 

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This sounds wonderful (and is!) but I always provide a word of caution. Whenever pregnant, make sure you consult your physician and/or OB about your routine. Each pregnancy is unique and needs to be well attended by both you and your doctor. Complications and contraindications can occur at any time, in which case you must curtail or change your regimen to meet doctor’s orders. Never go against them (seek a second opinion if you don’t agree with the decision) for your own sake and that of the baby.

 

Most of all, enjoy the journey. Be gentle with yourself. You are venturing down a new path–yes, even those of us who have multiple children, it’s still new because there’s another one coming šŸ˜‰ Take care of the important things, learn to let the little things go, and laugh a lot. Children are precious and fun…and I bet you’ll feel better when you do!

I just heard you groan. You’re thinking,Ā But you just told me that dieting does not necessarily help me lose (or gain) weight. Yes, yes I did.Ā Dieting does not help maintain healthy body weight. In fact, more and more research suggests that dieting actually harms your basal metabolic state, making you prone to regaining even more weight than you’ve lost and having a hard time losing it (again). (Please excuse the advertising at the end of the article linked. It’s the research surroundingĀ Biggest Loser that fascinates me most. Here is also a great article by IDEA.)

 

So, the bad news is that yo-yo dieting can slow down your metabolism and a slow metabolism means that you are prone to working harder for fewer results. And then there are genes, which do account for a certain (if small) percentage toward whether or not we are naturally inclined toward thin or not-so-thin. But here is where the good news comes in!

 

Epigenetics. It’s a word most of us have never heard of before. Translated as “control above genetics,” this is the study of how environment plays a role in “turning on” and “turning off” our genes. Food is one of the main environmental factors we have in our lives and it perhaps plays one of the biggest roles in how our genes function (exercise being another main player).

 

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It seems that Hippocrates was right when he said, “Let food be thy medicine and medicine be thy food.” Scientists have discovered that bioactive compounds like phytonutrients and antioxidants play a huge role in turning on genes that help us lose and maintain a healthy weight. Healthy lifestyle and diet choices can change the expression of at least 500 genes! This is great news for those of us who struggle with things like sugar addiction because it means that a wide, varying diet full of colorful fruits and vegetables nurtures your entire body right down to genetic expression. It means that you can start remaking yourself one bite (and one activity) at a time–and in 7-10 years, you’ll literally be a whole new person!

 

In my next post on this series, I’ll be sharing the small steps that I have been taking to help reduce my sugar cravings. I knew going in to this that it wasn’t going to be something that happened overnight, but I’m happy to say that I’m slowly seeing results. Looking forward to sharing more soon!

 

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Read the Whole Series here:

Part 1

Part 2

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