Fit Mommy2B Tip #8: Get a Prenatal Massage!

Getting a pregnancy massage is a real opportunity to help practice your capacity to let go as you prepare your body for your birth experience! Massages can be adjusted to accomodate your changing body. It is shown that just receiving 20-minute massages, twice weekly in the last trimester, may significantly improve the mom’s neonatal outcome, especially prematurity, labor pain and labor time.

Prenatal Massage presents a number of benefits for the future mommas:

• Reduces stress
• Relieves back discomfort due to changes in body and posture
• Lower prematurity rates
• Reduce labor pain and labor time
• Lower the risk for depression
• Reduce pelvic discomfort
• Lower the need for medication
• Reduce the swelling of ankles and feet
• Improves sleep

If you'd like to know more about the great benefits of prenatal massage, you can view the entire article submitted by Star Doula Summer Greenlees on our Mommy2B website.

Fit Mommy2B Tip #7 - Folic Acid Intake

Folate is a form of vitamin B that helps prevent brain, spinal cord defects, promote healthy birth weight and full-term delivery. The synthetic form of Folate that is found in supplemts and certain foods is called folic acid. It is recommended that pregnant women take 800 -1000 mcg of Folic Acid during their pregnancy. Before and after conception is also adviced.

Here's a list of some food that contain Folic Acid:

- Orange Juice
- Whole wheat bread
- Broccoli
- Bananas
- Cantaloupe
- Spinach
- Fortified cereal
- Asparagus
- Meat
- Beans
- Papaya
- Avocado
- Dry roasted peanuts

If you would like a complete list of foods that contain Folic Acid per serving, check out: http://ods.od.nih.gov/factsheets/folate.asp

Fit Mommy2B Tip #6: Replacement meal bars during pregnancy

If you're a busy momma, always on the go, you should definitely try the Belly Bar! These granola bars are specifically designed for pregnant women as they are fortified with the right nutrients, such as Folic Acid, Calcium, Magnesium, Iron, DHA, Omega-3s fand it's only 160 cals!. You can even eat these before and after pregnancy. You can get them at your local HEB, Target or Amazon.

They taste really good and come in four flavors: Nuts and Berries, Mellow Oats, Burstin' Chocolate with Orange, and Chocolate Toffee.

Keep one handy in your purse and enjoy after a nice walk, workout, or as a snack. Remember that you should not be on any diet while you're pregnant, so still keep getting your calories from healthy foods.

Fit Mommy2B Tip#5: Pregnancy Without Pounds

Michelle Moss' Pregnancy Without Pounds provides future mommies with great tips and exercises to help us feel good and sexy!!

Check out her wide selection of e-books and CDs to get you in great shape while pregnant and become a hot MAMA!!

Being a mom is an incredibly rewarding experience, but it's also very demanding. If you have a good solid base of health behaviors, you're going to set yourself up to not only LOOK GOOD, but feel good and have enough energy to enjoy your little one.

Fit Mommy2B Tip #4: Stretching

Stretching and warming up prior to any type of workout is essential in preventing any injuries and helps you get a more efficient workout.
It is recommended to first warm up for about 5-10 min. You can either do this by walking, running, using the elliptical machine, or riding a stationary bike. Now your muscles are more flexible to stretch. But be careful! Our ligaments become looser while pregnant. Don't stretch too far. Inhale, stretch as you slowly exhale, and hold the stretch for about 10 sec. each time.
It is important to stretch after a workout too. It helps with your circulation and reduces soreness.

Fit Mommy2B Tip #3: Kegels

Kegels are a great exercise to help strengthen our pelvic floor muscles. Doing it consistently may help prevent tears during labor, and even may make pushing a bit easier. The best part is that you can do it anywhere and at anytime!
Kegels are not restricted to just pregnant women. You can do it at anytime and it's also known to help in other areas, such as incontinence and sex.
To learn more about Kegels and how to do them, click here.

Fit Mommy2B Tip #2: Strengthening your lower back

As your belly continues to grow, usually so does lower back pain :( There will be a lot of pressure put in that area and the best we can do to avoid or minimize the pain is to help strengthen those muscles. These are a few exercises that may help you. Try about 2 sets of 10-15 reps.

Cat Pose - You may be familiar with this term if you've ever attended a yoga class. This exercise gives you a nice lower back stretch. Make sure to accomodate for your belly and stretch only as far as it's comfortable for you and baby.

Pelvic Tilt on a Balance Ball - This one will help you keep balance (working the core muscles) as you strengthen the pelvic muscles and lower back.

Kneeling Leg & Arm Raise - Also great for your core and back muscles.

Make sure to get a nice stretch before and after any workout to avoid injuries, but don't stretch too hard as our ligaments become looser during pregnancy. Always consult with your doctor when in doubt.

Fit Mommy2B Tip #1: The best pregnancy exercise..Walking

I found this really neat article on BabyFit that talks about walking.
Regardless of your fitness level, walking is the best low-impact cardio exercise that's perfectly safe throughout your pregnancy. If you're a beginner, start walking 20-30 min a day 3 times a week. You can increase your walks by 5 min until you get to 60min 4-5 times a day.

Here are some useful tips for every trimester of your pregnancy:

• Wear comfortable shoes.
• Always wear UV sunblock when you're out, even if the sun is not out!
• Keep water with you at all times. It is VERY important to keep yourself hydrated to help avoid premature contractions.
• Keep your chin up and pay attention to your posture to avoid hurting your back and compensate for the growing belly.
• Swing your arms to help with balance.
• Walk with a friend to keep you company and motivated!
• Keep at a pace that feels comfortable for you. Don't push yourself, just listen to your body.
• Try walking on even pavement to make it a bit easier for your body, especially during the 3rd trimester.
• The recommended heart rate is about 140bpm. If you can carry out a conversation without getting short of breath while exercising, then you're OK.
• Always carry your cell phone. You never know when you'll need to call for help.
• Don't forget to do a little strech before and after your walk.

Keep checking more of my fit mommy2B tips to help you feel like a sexy mama!!

Have a happy walking!

Eliana