I have been enjoying being able to exercise regularly throughout my second trimester. It has really made a difference in stabilising my mood, keeping my energy levels up, keeping me healthy and preventing excessive weight gain. Currently, my workout routine is this:
- Monday – Yoga
- Tuesday – Full Body Circuit
- Wednesday – 30 minute walk
- Thursday – Weights and HIIT
- Friday – Weights and HIIT
- Saturday – 30 minute walk
- Sunday – 30 minute walk
If you would like to download and print a copy of my workouts you can do so by clicking here: Second Trimester Exercise Program 2. I am doing this program for weeks 20 – 23 of my pregnancy. If you would like to see what I did for the weeks before this, check out this post.
I thought I would share with you all the exercise program I am about to start. I will be fifteen weeks pregnant on Monday when I begin, and I will complete it for four to five weeks. My fitness had dropped quite a lot over the course of the first trimester. Finding time to train when I wasn’t at work, exhausted or feeling nauseous or headachey was hard! Anyway, I am now loving being able to exercise more often each week. I really find healthy eating and regular exercise makes a massive difference to the ‘typical’ pregnancy symptoms. If I have a few days without any exercise, I really notice my mood, bloating and constipation get much worse!
Disclaimer: This program is designed by a qualified exercise scientist and personal trainer (me!) however, it is designed for me, taking into consideration my exercise history, health status, fitness level, preferences, age etc. It may not be suitable for you, so please check with an exercise professional before commencing.
In the magnificent mountains of Davos, Switzerland.
I’m lucky enough to have been snowboarding quite a few times, despite living in Perth, where the nearest snow fields are over 3000km away. My husband’s favourite thing in the world to do is snowboard. So, in the same way that he has spent a lot more time on holidays shopping and trying out healthy cafes then he would have ever imagined, I have spent a lot more time strapped into snowboard boots than I had ever envisioned for myself!
Here’s one of my latest workouts, designed to grow your glute muscles. You’re really going to feel it in your legs, too! I first did this workout several weeks ago in our hotel gym in Nashville. I was so sore for three days afterwards that I was hobbling around like a Tennessee cowgirl who’s spent too much time on her horse! If you’re really trying to grow your glutes, you should be training them at least twice a week, so use this for one of those training days. Continue reading
I personally love using technology to help me with my fitness goals. These apps provide me with motivation, organisation, education and save me time. Here is a list of my must-have free health and fitness apps:
1) My Fitness Pal
What it does: This app tells you the calorie, macronutrient and micronutrient information of just about every food you can think of. This calorie counting app is useful for eating a specific amount of calories so you can reach your goal, whether for muscle gain or fat loss.
What I use it for: I use it when applying the flexible dieting approach for fat loss. I find it very easy to use once I’ve persisted with it for 2 weeks. My clients have also given similar feedback. I also use it to work out the calorie content and macronutrient amounts for the recipes I create.
I know so many girls and women who are incredibly dedicated to living a healthy lifestyle. They read blogs, listen to podcasts, buy books and go to presentations to learn all they can about the best way to eat and exercise. They are constantly in their kitchen cooking healthy food, scheduling time to workout every week and carrying around their BPA-free bottles with them everywhere they go.
Despite this, at times they can still hear the voice saying, ‘I’m not good enough’.
Are you familiar with any of these thoughts? I should be eating slightly smaller portions. I should be having less cheat meals. I should be going to bed earlier rather than being on social media. I should be doing an extra workout each week. I should be making so-and-so food from scratch rather than buying the store bought version.