Mum-to-be's fitness journey at HBF Stadium

Fernanda, Personal Trainer and Pilates Instructor shares her fitness journey and exercise routine as she counts down the weeks to the birth of her first child. At 25 weeks she is maintaining an inspiring fitness routine which she shares below.

Did you check with your doctor first before starting/continuing your training?

Yes, I checked with my doctor if I could continue with my exercise routine and I got the all clear to continue, but it is very important you listen to your body as our body will face many changes during pregnancy. “Let your body be your guide and don’t over do it”.

What are the benefits for you of exercising during pregnancy?

My regular exercises are helping me to cope with all the changes in my body as my pregnancy progresses; reduced back and pelvic pain; improved or maintaining muscle tone; weight control, reduced leg cramps, swelling and constipation.

When I am exercising I feel much better, more energetic with my daily life as a Personal Trainer and Pilates instructor. I also feel connected with the changes happening in my body as my baby grows.

Some of the benefits of regular exercise during pregnancy:

• enjoyment
• increased energy
• improved fitness
• prevent diabetes
• prevent high blood pressure
• help you have a healthy weight gain during your pregnancy
• preparation for the physical demands of labour
• faster recuperation after labour
• improved posture
• improved circulation
• stress relief
• reduce risk of anxiety and depression
• improved sleep and management of insomnia
• increased ability to cope with the physical demands of motherhood.

Are there benefits for the baby?
Yes there are. It helps my baby maintain a healthy weight and a healthier heart.

What exercises are safe?
After you’ve got the all clear from your doctor some activities that are generally safe during pregnancy are:

• walking 
• swimming 
• cycling – outdoors or indoors 
• jogging
• muscle strengthening exercises, including pelvic floor exercises
• aquarobics
• yoga, stretching and other floor exercises
• Pilates
• pregnancy exercise classes

What exercises are you doing and why?
At the moment I am training 4-5 times a week. In my sessions I am including:  

• Cardio exercises: cycle and walking - strengthens heart/lungs, increases stamina.
• Weight training: increases muscle tone and strength
• Pilates: strengthens entire body, especially core muscles

I believe this is a good combination for my body and also it will help me during and after labour.

You have always been very active, have you modified your training in any way?
I’ve been very active for the last 18 years. Over my first trimester I was training as usual with my exercise routine but after 13 or 14 weeks I have had to modify a few exercises, as I wasn’t able to lie on my belly anymore. I changed to doing kneeling exercises instead. Another exercise was 45 degree leg press - it was putting pressure on my belly so I changed to 90 degree leg press.

I am always aware of my body and if I feel uncomfortable with certain positions I would rather stop the exercises and try something else. There are so many exercises that you can still do. The main thing is keeping moving as some days you feel more energetic than other days.

Do you have any exercise advice for other expectant mums?

Everyone and every pregnancy is different. Always speak to your doctor before undertaking any exercise program in pregnancy.

If you're looking for a specialised fitness routine during or after pregnancy, get in touch with us today and we can recommend one of our highly skilled personal trainers to assist you in your fitness journey!