Exercise During Pregnancy: Myth vs. Fact

” To Exercise or Not to Exercise While Pregnant ? ” That is the question.

In the not-so-distant past, women were urged to cut down on or even avoid exercise all together during pregnancy. With so many rumors out there; some started or generated by popular pregnancy books and online resources, old wives tales, or simply outdated advice, many individuals are left COMPLETELY and UTTERLY CONFUSED about what they can and can’t do for physical fitness while expecting.

As many of my clients already know, I am expecting a healthy baby boy, due December 16th. As I move through my pregnancy I have been asked many a question on pregnancy and exercise with every week that passes. So, ” To Exercise or not to exercise while pregnant ? “, that is the question on many individuals minds. Whether this question crosses your mind because you, or someone you know is expecting or thinking about becoming pregnant, I encourage you to spend a few minutes testing your perceptions and assumptions- are they based on myth or fact?

The following WebMD article asks several vetted, top fitness and medical experts,  to set the record straight on what’s really OK when it comes to exercise during pregnancy.

*** DISCLOSURE*** (Of course, consult with your doctor before you start any exercise program. Some women will not be able to exercise during pregnancy because of specific conditions or complications. )

Enjoy-

Jennifer

Exercise During Pregnancy: Myth vs. Fact

Myth or Fact: Never get your heart rate over 130 while exercising during pregnancy.

Myth. There is no one “target” heart rate that’s right for every pregnant woman. “People are still stuck on this heart rate issue, and it was never based on anything concrete,” says Riley, noting that ACOG abandoned the “target heart rate” concept a long time ago. What they and most experts now rely on as a guide is RPE, or rate of perceived exertion.

“This is a scale that determines how hard you are working based on how you feel when you are working,” says Farel Hruska, certified fitness trainer and the national fitness director for Stroller Strides and their Fit To Deliver pregnancy workout program.

Myth or Fact: It’s not safe to do abdominal work during pregnancy.

Myth. Not only is it OK, experts say abdominal workouts can provide many benefits.

“Your abdominals and your entire core, including your pelvic floor, should be strengthened throughout pregnancy, and doing so will help not only during pregnancy, but also aid in labor or delivery — and recovery,” says Sue Fleming, a certified fitness instructor. Fleming is also founder of Buff Fitness.com and creator of the video Buff Moms-To-Be.

Moreover, Fleming says, it’s going to help with posture problems which will also benefit you after baby is born.

Because you should avoid any exercises that you have to do on your back after the first trimester, Fleming suggests gentle standing pelvic tilts, seated belly breathing, or tightening abs, holding, then releasing, as good ways to keep ab muscles in top condition.

Myth or Fact: If I exercise too much during pregnancy, I will pull nutrients from my baby so he/she won’t grow properly.

Myth. “The reality is that your baby is going to get what it needs. So if anything, you’ll have a dip in your own nutrient stores, but your baby’s stores will be fine,” says Riley. The way to avoid any problems for you, she says, is to keep blood sugar levels balanced by eating smaller, more frequent meals. “Babies of mommies who exercise during pregnancy are born leaner, but organ size and head circumference are normal. So don’t be afraid to exercise during pregnancy,” says Riley.

** To continue reading this article follow this link to WebMD **

http://www.webmd.com/baby/guide/exercise-during-pregnancy-myth-vs-fact

Spring Renewal

STEPS TO HELP YOU ACHIEVE YOUR HEALTH AND FITNESS GOALS

With thoughts of spring upon us, shorts and swimsuit weather is getting near.  Whether you need to drop a few pounds or simply want to get your muscles moving again after a long cold winter.

While this season is a great time to renew our commitment to a healthy lifestyle, it’s also a time when we may face unrealistic expectations. After months of cozying up on the couch with our favorite foods, we try to make up for it in spring with strict diets and punishing workouts.

It might seem like a good idea to whip your body back into shape, but going overboard with restrictive eating and intense exercise can be just as bad as overeating and getting no exercise at all. When your efforts fail, as they usually will with such extreme measures, the discouragement and feelings of failure only serve to spiral you downward.

This spring I encourage you to do things differently: Renew yourself with a safe and effective approach to healthy living. Every journey needs a map, or else you won’t get to where you are going. Vague ideas about getting more exercise or changing your eating habits won’t get you far. This kind of thinking probably hasn’t worked for you in the past, so don’t make that mistake again.

Planning and goal setting are pertinent to any sustainable lifestyle change. Remember, you are trying to add changes to your life, you are very possibly going somewhere you’ve never been before or perhaps have gotten “lost” in the past. This is why it is so important to create the map you need to get there, and then follow it. Whatever your journey is this spring, I want you to get there!

Steps to promote success during    your SPRING  RENEWAL:

1. Your first assignment this spring is to identify your long-term goal. Ask yourself what it is that you want, then write it down. Be as specific as you can. For example, “I want to lose 10 pounds in the next 2 months.” Or, “I want to finish the 5-K walk/run on Memorial Day.” Your long-term goal should feel like it belongs to you, that it’s right for your body and your lifestyle.

2. Once you determine your long-term goal, the next step is to break it down into short-term goals. Be fair and realistic. “I am going to get back to the weight I was in high school” is probably not reasonable. Creating unattainable goals sets you up for failure. Attainable short-term goals might include things like, “I will add up how many calories I am consuming daily and identify ways I can cut 500 a day.” Or, “I will start by adding 10 minutes of exercise to my day, and in 1 week I will start adding another 10 minutes for a total of 20 minutes a day.”

3. Now that you have your goals down on paper, your next task is to figure out how to get there. In other words, map a plan. If your short-term goals involve adding movement and exercise to your day, ask yourself: What’s the best time of the day to find that extra time? Where’s the best place? Maybe you are a morning person and setting your alarm ahead an extra 20 minutes will work. Maybe you aren’t a morning person, so you exercise in the evening during your favorite sitcom. If you work near a gym, maybe you’ll exercise during your lunch hour.

If your short-term goals involve cutting calories, how are you going to do that? Do you need new ideas for snacks? Do you need to be extra careful at certain times of the day when you are most likely to splurge? Are you going to keep a food diary?

4. Remember: Be flexible. Try to anticipate roadblocks you might run into (like a family wedding or extended travel) and have an alternate plan. And if your plan isn’t working, don’t be afraid to tweak it.

5. Don’t give in to the temptation this spring to skip the goal-setting and planning process. If you are trying to add changes to your life, you are very possibly going somewhere you’ve never been before. Create the map you need to get there, and then follow it. Whatever your journey is this spring, I want you to get there!

LUXE in Pioneer Press!

I am so excited to share my story with the Twin Cities! LUXE In-Home Personal Training has been chosen to be featured in the ”Open for Business”  article in this Sunday’s Pioneer Press paper!   The article is in the business section, so grab a paper today to see the exciting spread! Check out the interview highlights below!

Enjoy-

Open for Business: Luxe In-Home Personal Training

Updated: 10/16/2009 06:48:30 PM CDT

CARDIO VS. STRENGTH-TRAINING WORKOUTS

Passat or Prius?

Trader Joe’s or Whole Foods? And when it comes to getting the body you want: strength training or cardio? Back when you carpooled in Ma’s minivan, men went to the weight room and women hit Jazzercise. But recently, taking a cue from athletes and fitness gurus insist that strength training is where it’s at. Some even suggest ditching cardio altogether.

For any of you whom have had the opportunity to speak and/or train with me, you know my position on the subject….. you NEED to include BOTH cardio AND strength training in your fitness program in order to acheive and maintain your fitness goals guys and gals! 

In order to shed some light on the strength vs. cardio conundrum, take a look at this article from Women’s Health Magazine to see which workout comes out on top in a variety of scenarios, enjoy~!

A WH Fitness Face Off

In one corner: Dumbbells. In the other: A jump rope. The ref: WH, slicing and dicing the research to determine whether strength or cardio rules.

Liz Plosser

To loose fat — and keep it off…

Cardio’s edge Calorie for calorie, cardio has a slight advantage. You’ll burn 8 to 10 calories a minute hoisting weights, compared with 10 to 12 calories a minute running or cycling, says Wayne Westcott, Ph.D., director of research at the South Shore YMCA in Quincy, Massachusetts.

Strength’s edge Lifting weights gives you a metobolic spike for an hour after a workout because your body is trying hard to help your muscles recover. That means you’ll fry an additional 25 percent of the calories you just scorched during your strength session, Westcott says. “So if you burned 200 calories lifting weights, it’s really closer to 250 overall.” And if you lift heavier weights or rest no more than 30 seconds between sets, you can annihilate even more.

And there’s more good news when it comes to iron’s fat-socking power. “For every 3 pounds of muscle you build, you’ll burn an extra 120 calories a day — just vegging — because muscle takes more energy to sustain,” Westcott says. Over the course of a year, that’s about 10 pounds of fat — without even changing your diet. Yes, please.

Winner: Strength

To squash stress…

Cardio’s edge The head-clearing effects of, say, swimming or playing tennis show up faster than it takes to get a brow wax. Just 15 minutes of aerobic activity two to three times a week can reduce anxiety significantly, according to a 2005 study in the European Journal of Sports Science. Go at it 3 to 5 days a week and you can cut fatigue by nearly 50 percent. “Cardio elevates serotonin levels in the brain, a key neurotransmitter involved in improving symptoms of depression,” says Madhukar Trivedi, M.D., director of the University of Texas Southwestern Medical Center Mood Disorders Research Program and Clinic.

Strength’s edge A big question mark. Scientists note promising results on the mood-altering effects of pumping iron. But more research is needed to nail the intensity and duration necessary to match cardio’s benefits. So, for now

Winner: Cardio
To love standing naked in front of the mirror…

Cardio’s edge Sports psychologists have been studying the effect of aerobic activity on self-confidence for decades. And they keep coming to the same conclusion: Runners, cyclists, swimmers, and other athletes have high confidence levels because of the sense of accomplishment they feel each time they cross the finish line — even when they bring up the rear.

Strength’s edge Think you look hot immediately after a workout? It’s not your imagination. Blood has rushed to your muscles, making them swell and appear more toned. Beyond vanity, you feel confident because you just pressed some major poundage. In 2006, researchers at McMaster University in Ontario tested subjects’ body image — how they felt about others checking them out, and how satisfied they were with their own appearance before and after 12 weeks of strength training. The women made significant improvements, and they were particularly influenced by the physical results of increasing the amount lifted. So try this: Keep a log of how many sets and reps you complete and how much weight you’re hoisting for each move. Every 4 weeks, go back and review your first workout. Feel the rush of pride, then strut your stuff.

Winner: Strength

Check out the full article! http://www.womenshealthmag.com/fitness/cardio-vs-strength-training-workouts?

The right type of carbohydrates can boost your health!

 So which is it? Are carbs good or bad? The short answer is that they are both! Fortunately, it’s easy separate the good from the bad. Why is this important for you? In short, if the body doesn’t have enough carbohydrate during excerise, protein is broken down to make glucose for energy. If you are relying on protein for energy, you can limit your ability to build and maintain lean mucsle tissue. In my search for information on the topic, I came across a paticular article that struck my fancy. Read on for the low down on carbs AND  my picks for the best breads I have found to date!

Enjoy!

Good Carbs, Bad Carbs: Why Carbohydrates Matter to You

Carbohydrates: Good or Bad?

In the past five years the reputation of carbohydrates has swung wildly. Carbs have been touted as the feared food in fad diets. And some carbs have also been promoted as a healthful nutrient associated with lower risk of chronic disease.

• We can reap the health benefits of good carbs by choosing carbohydrates full of fiber. These carbs that get absorbed slowly into our systems, avoiding spikes in blood sugar levels. Examples: whole grains, vegetables, fruits, and beans.
• We can minimize the health risk of bad carbs by eating fewer refined and processed carbohydrates that strip away beneficial fiber. Examples: white bread and white rice.

Why Carbohydrates Matter

• To meet the body’s daily nutritional needs while minimizing risk for chronic disease, adults should get 45% to 65% of their calories from carbohydrates, 20% to 35% from fat, and 10% to 35% from protein.
• There is only one way to get fiber — eat plant foods. Plants such as fruits and vegetables are quality carbohydrates that are loaded with fiber. Studies show an increased risk for heart disease with low-fiber diets. There is also some evidence to suggest that fiber in the diet may also help to prevent colon cancer and promote weight control.

The recommendations:  

• Men aged 50 or younger should get 38 grams of fiber a day.
• Women aged 50 or younger should get 25 grams of fiber a day.
• Because we need fewer calories and food as we get older, men over aged 50 should get 30 grams of fiber a day.
• Women over aged 50 should get 21 grams of fiber a day.

To get some fiber into almost every meal takes a little effort. Here are three tips:

• Eat plenty of fruits and vegetables. Just eating five servings a day of fruits and vegetables will get you to about 10 or more grams of fiber, depending on your choices.
• Include some beans and bean products in your diet. A half-cup of cooked beans will add from 4 to 8 grams of fiber to your day.
• Switch to whole grains every single possible way (buns, rolls, bread, tortillas, pasta, crackers, etc).

Read full article http://www.webmd.com/food-recipes/nutrition-labels-9/carbohydrates

LUXE FAVORITE

What Is The Difference Between Enriched White Breads And Sprouted Food For Life Breads?

“Enriched” Breads are made from the endosperm of the wheat kernel (the inside portion), which contains few vitamins and minerals (most carbohydrates). The milling of grain into white flour requires the removal of the bran and the germ. During this process, important natural fiber and bran are lost (including 21 vitamins and minerals). 5 vitamins and minerals (thiamine, riboflavin, niacin and folic acid) are added back into the flour and are thus, called “enriched”. By contrast, Food For Life sprouted breads are made from freshly sprouted grains which contain all of the fiber, bran, vitamins and minerals of the original grain plus an average of approximately 100% increase in those vitamins and minerals.

Why does Food For Life sprout grains in its breads?

Sprouting is the only way to release all the vital nutrients stored in whole grains. The sprouting process activates beneficial enzymes which cause the grains to sprout and become living and nutrient-rich. Stores of vitamins and minerals dramatically increase over the amount available in flour. Sprouting also converts the carbohydrates in grains into maltose, which is ordinarily done by the body during digestion, thereby predigesting nutrients for you. The enzymatic action enables the body to assimilate the vitamins and minerals more efficiently. Plus, the sprouting process naturally increases the protein content and decreases the calories and carbohydrates found in the original grain.

Strength training: Get stronger, leaner and healthier

I like to think of fitness as a tripod; without any one of the three supporting legs the tripod will not be supported sufficiently and will fall. This holds true for fitness; where cardio, strength training, and diet are the supporting “legs” to acheiving a strong, toned, and healthy body. Without any one of these three elements health and physical fitness can not be sustained.  This is why it is hard to understand why so many people are not currently including strength training in their fitness routines. So, when I came across this article I thought -  dont just take my word for it…. take the word of the uncomprosing Mayo Clinic!

-Enjoy-

Strength training is an important part of an overall fitness program. Here’s what strength training can do for you — and how to get started.

By Mayo Clinic staff

You know exercise is good for you. You look for ways to incorporate physical activity into your daily routine, and you set aside time for longer workouts at least a few times a week. But if your aerobic workouts aren’t balanced by a proper dose of strength training, you’re missing out on a key component of overall health and fitness.

Despite its reputation as a “guy” or “jock” thing, strength training is important for everyone. With a regular strength training program, you can reduce your body fat, increase your lean muscle mass and burn calories more efficiently.

Use it or lose it

Muscle mass naturally diminishes with age. “If you don’t do anything to replace the lean muscle you lose, you’ll increase the percentage of fat in your body,” says Edward Laskowski, M.D., a physical medicine and rehabilitation specialist at Mayo Clinic, Rochester, Minn., and co-director of the Mayo Clinic Sports Medicine Center. “But strength training can help you preserve and enhance your muscle mass — at any age.”

Strength training also helps you:

• Develop strong bones. By stressing your bones, strength training increases bone density and reduces the risk of osteoporosis.
• Control your weight. As you gain muscle, your body burns calories more efficiently — which can result in weight loss. The more toned your muscles, the easier it is to control your weight.
• Reduce your risk of injury. Building muscle protects your joints from injury. It also helps you maintain flexibility and balance — and remain independent as you age.
• Boost your stamina. As you grow stronger, you won’t fatigue as easily.
• Improve your sense of well-being. Strength training can boost your self-confidence, improve your body image and reduce the risk of depression.
• Get a better night’s sleep. People who commit to a regular strength training program are less likely to have insomnia.
• Manage chronic conditions. Strength training can reduce the signs and symptoms of many chronic conditions, including arthritis, back pain, depression, diabetes, obesity and osteoporosis.

Read Full Article http://www.mayoclinic.com/health/strength-training/hq01710

Tips for fat loss and a higher Metabolism

I read a good article last week on The DailyJournal.com pertaining to fat loss and important of strength training. A common mistake people make with diets is that the don’t add strength training to their weight loss plan.  Our bodies require energy and when we exercise it our muscles want to be fed.  The hungrier they are, the higher your metabolic rate and the more calories they consume.  In this article the author explains that losing fat is like a tripod.  Strength training, diet and cardiovascular are the three legs of the tripod, without one leg, the tripod will fall.  So add some strength training to your weight loss plan and follow these tips for faster fat loss:

Perform more NEPA
NEPA is an acronym for Non Exercise Physical Activity. Walking is the best example of this. Simply walking more each day can quickly add up and give your fat loss efforts a boost.

Eat your Breakfast
The biggest mistake most make when dieting is skipping breakfast. That actually slows your metabolism. You cannot outsmart your body.

Turn the meal pyramid upside down
You wake up in the morning, don’t eat, then attempt to have a healthy lunch. Doing well so far, right? Then, you sit down to a big dinner, leave the table bloated, and hit the couch to watch TV. What’s wrong with this picture?

Well, if you work a normal job, you’re giving your body the least amount of fuel when you are going through your highest output of the day. The old style of eating — small breakfast, bigger lunch and huge dinner — is completely backwards. Breakfast should be your biggest meal, then lunch, then dinner, with a few small meals in between.

Perform some HIIT
HIIT, or High Intensity Interval Training, is the name for exercise that alternates periods of hard exercise, like sprinting, with periods of easier activities, like walking. HIIT training can drastically reduce the amount of time you need to spend exercising. For example, rather than putting in 30 or more minutes jogging, you would perform 15-minutes of a sprint/walk combo and get even better results.

Eat more fiber
Eating fiber has a multitude of health benefits, including reducing certain types of cancer. It also increases your “fullness,” which is very important when dieting; you don’t want to feel hungry or you’ll be tempted to overeat.

Read the entire article.