Exercise during pregnancy lifts your spirits and prepares you for labour and childbirth, but it’s important to be extra cautious during your workouts. Whether you are a reformed couch potato, regular exerciser or a conditioned athlete, following some simple rules under professional supervision is ideal. Having someone there safely taking you through a structured weights programme will leave you feeling strong and healthy during your pregnancy. I will also take your weight weekly and body measurements monthly to make sure you are maintaining a healthy weight gain.

I am looking for two or three woman who are currently in their first or second trimester for group PT. These classes shall take place in a private studio where it is only ever you and myself (Personal Trainer). No interruptions and a chance for you to relax in comfortable surroundings.  Also a great chance to meet like minded mums to be.

There are a number of things to consider before partaking in this exercise regime;

  1. 1. Check with your healthcare provider – if you exercised regularly before becoming pregnant you can continue as normal with a few modifications.
  2. 2. Get enough calories – Exercise burns calories, so be sure to eat well and strengthen your body. I shall supply ideas for healthy meals and snacks.
  3. 3. Wear right clothes – wear loose fitting clothing. Dress in layers so it’s easy to peel off a layer or two after you have warmed up or if you get overheated.
  4. 4. I shall warm you up preparing you for the exercises ahead. This will prepare your muscles and joints for exercise and increases your heart rate slowly.
  5. 5. Drink plenty of water before, during and after exercising. Otherwise you will become dehydrated, which can set off a chain of events that leads to a reduced amount of blood reaching the placenta. Dehydration can also increase your risk of overheating or even trigger contractions.
  6. 6. Don’t lie flat on your back – After your first trimester , avoid exercising while flat on your back. The weight of your uterus puts pressure on a major vein called the vena cava, which can reduce blood flow to your heart and may diminish blood flow to your brain or uterus. This can also make you dizzy, short of breath or nauseated.
  7. 7. Keep moving – Remaining motionless or standing in one place for prolonged periods, when you are lifting weights can reduce blood flow to your heart and uterus and cause blood pool in your legs. So I shall keep you moving between sets.
  8. 8. Don’t over do it – Don’t exercise until you are exhausted. Slow down if you can’t carry on a conversation. Best guideline is listen to your body.
  9. 9. Get up from the floor slowly – Your centre of gravity shifts as your belly grows, so it’s important to take extra care when you change positions. Getting up too quickly can make you dizzy and may cause you to lose your footing or fall.
  10. 10. Cool down – At the end of your workout, I shall take you through some pregnancy friendly stretches. This improves your flexibility while getting your heart rate back to normal. Stretching also prevents muscle soreness.
  11. 11. Make it a habit – Make a commitment to exercise regularly. On top of seeing me once a week.

I shall provide you with homework that you can safely carry out in the comfort of your own home or in your gym. Keeping up a routine is easier on your body than long periods of inertia interrupted by spurts of activity. There is nothing wrong with a daily programme which last 20-30 minutes. One of the best ways to stick to a workout routine is to invite a buddy to meet you for walks, runs, classes, PT, or gym time. You will be more motivated to show up, and you will get quality time with other mums to be while doing something important for your health and pregnancy.

Like the sound of all this? I’m currently looking for interest and looking to start these sessions in a
few weeks. Please feel free to share with your friends and families.

I can be contacted on 07789545225 or please drop me an email on personaltraineraberdeen@gmail.com or private PM me.

This will be a structured exercise regime taking you safely right up until your due date. The fitter you are during your pregnancy the easier the birth. The objective is to also welcome you back after your birth, when it is safe for you to do so to get your body back to pre-pregnancy weight.

I look forward to hearing from all you excited mums to be.
From bump to baby,
Colleen x