3. Adjusting your Workouts in the First Trimester

In this episode of the Vibrantly You® Podcast, we discuss pregnancy fitness tips for the first trimester, how to adjust workouts when you're low on energy, and what is considered "safe" in the first trimester.

We also cover mindset shifts to help you stay consistent, feel confident in the exercise you're selecting, and know what you're doing is safe. 

CLICK HERE for the ACOG prenatal exercise recommendations

To learn more about Meg's personalized prenatal fitness coaching, CLICK HERE. 

Disclaimer: This podcast is intended for educational purposes only and not to diagnose or treat any conditions. Before beginning any type of fitness or nutrition program, it is your responsibility to consult with a medical professional.

Connect with us! 

• Instagram @vibrantlyyoupodcast
• Meg's Instagram @vibrantmamawellness
• Caitlin's Instagram @wholesomehuntressnutrition

Transcript

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SPEAKER_02 0:00

Give us like your best piece of advice for someone in that first trimester and they're really like wanting to work out and stick with things.

SPEAKER_01 0:09

Yeah. So regardless of how you're feeling, my best advice is to just take it day by day because most likely sometimes or some days you're gonna feel great. Some days you're gonna feel like complete crap. Um, some days you're gonna be motivated to work out, some days you really just want to lay on the couch. Um, and it's okay to do that. Please give yourself permission in that first trimester to rest when you need it because you do need it. Your body does need rest, but when you're feeling up for it, that's great too. Get a quick little workout in. Welcome to the Vibrantly You podcast.

SPEAKER_02 0:42

We're your hosts, Megan Martnow, Caitlin Cipriano. In this podcast, we talk about fitness and nutrition on your motherhood journey. Whether you're trying to conceive, pregnant, post-part, or beyond, you're welcome here.

SPEAKER_01 0:55

Nothing is off limits, and our goal is to support you in this important season of life so that you can feel vibrantly you. As a reminder, this information is not medical advice. Please see the show notes for more details.

SPEAKER_02 1:08

Welcome to the Vibrantly You podcast. Today we're going to be talking about working out in the first trimester and how you can make adjustments when you might not be feeling your best. But to start, since this is really our first episode on diving into exercise during pregnancy, Meg, can you give us an overview of what is generally recommended in pregnancy in terms of exercise frequency and intensity?

SPEAKER_01 1:33

Yes. So of course, you always want to be cleared to work out by your doctor during pregnancy. But if you are cleared to work out, the recommendation for exercising, according to ACOG, which is the American College of Obstetricians and Gynecologists, is to get 150 minutes of moderate intensity aerobic activity every single week. So 150 minutes, that ends up being about 20 minutes a day every day. Moderate intensity, you know, means you're getting your heart rate up to where you're sweating, like you definitely feel like you're working, but you can still talk and hold a conversation with somebody, but you're working hard enough where you couldn't necessarily sing a song. So I do feel like there's a lot of myths around working out during pregnancy and how hard you should work, you know, things around heart rate or how much you should be lifting. And honestly, we probably need a separate episode for every single one of those myths so we can really like deep dive into them. Um, but for today, you really don't have to worry about getting your heart rate too high, especially in that first trimester. I feel like people tend to get a little nervous about that. Um, but as long as you stay in that area of just like making sure you can still maintain a conversation, you don't really have to worry about heart rate. Um, walking is a really great way to keep up your cardiovascular health in pregnancy, but to you know get that moderate intensity level, we do need to be doing a little more than just walking, which is where the strength training comes into play.

SPEAKER_02 3:02

Yeah, I think that's helpful to have that reference because everyone's coming from different places when it comes to exercise when they're get becoming pregnant. And also during the first trimester, you tend to be low on energy and not really feeling so hot. So um, I know it can be really difficult to like get out of bed and just sort of function in your normal day-to-day, let alone like sneak that exercise in when so many things are changing. But what kind of activities and workouts do you recommend when you're in this like survival mode period, particularly?

SPEAKER_01 3:43

Yeah, the first trimester can be so rough. And I know we both had a really rough go with that, especially with our second baby. So, like, I feel like we know this better than anyone that the first trimester can really suck. So, like, if that's you, we validate that and like it's okay if you can't do anything. Um, I know for me personally, I was not working out daily in the first trimester. Um, especially with my second baby, I would really force myself to get up and go outside um more often than not. Um, I mean, like I said, there were definitely days where I literally just laid on the couch and I couldn't do anything. Um, but when my first trimester with my second baby, it was winter. So November, December, January. So it was cold. And to be honest, like that cold air hitting my face when I would go outside actually helped a lot with the nausea, the sickness, the like fatigue. It was almost like a little reset that I needed. Um, and just like helped me feel better. Um, so you know, sometimes if you feel like you can't do anything, just try to go for a walk. It might make you feel better. Um, and that's something that is like lower intensity. And of course, if you're like, nope, I feel like crap, then you can just stop. Um, in terms of strength training, I personally, again, um would just do things that kept me horizontal. So things where I like did not have to get up and really exert energy, where I could literally lay down or just be sitting. Um, so things like that are like breathing exercises, some pelvic floor exercises, um, glutes. So you could do things like bridges, clamshells, you could literally do those laying on the couch. Um, thinking about some core connections, so maybe some dead bugs where you're laying on your back, um, or just some like simple marches engaging those lower abs. The reason I say like glute and ab stuff, um, while yes, you can do them on the ground, they're also really important for pregnancy. Um, it's really the foundation to helping to support your pelvis and your low back. As you start to get further along into pregnancy, that belly is growing, our posture and alignment is shifting, having strong glutes and abs really helps to kind of, I don't want to say prevent, but you know, reduce some common aches and pains that tend to come along with pregnancy. So the sooner you can start working on those, the better off that you're gonna be. And those can be really low effort. Like I said, you can do those sitting, you can do them laying down. Um, even if you're not doing like a structured workout too, just being mindful of how you're moving your body throughout the day. Like when you go to stand up, say from the couch, thinking about doing it like you're coming up out of a squat, you know, just kind of being mindful of these day-to-day activities that we're doing already. If you go to bend down and pick something up off the ground, pretend like you're doing a deadlift, keeping your spine nice and neutral. So just things like that where you can kind of sneak it in can be helpful in that first trimester where you're like, yeah, I'm not, I'm not doing a structured workout today.

SPEAKER_02 7:00

Yeah. I love that you gave examples that feel really tangible during that time when you're not not feeling great. Um, but also I think it's helpful for people to like have that permission to know that it's okay to rest more during the first trimester when you do generally feel awful and know that there are things that you can do that are low effort, but still allow you to be proactive about some of the changes and shifts that happen as you get further along in your pregnancy. Um, because those definitely pay pay off as as you move forward and progress. Um, what would you say your recommendations are in terms of that mindset when people are struggling and they might be like feeling frustrated that they can't do things that they used to do because they're feeling sick?

SPEAKER_01 7:59

Yeah, so I hear this from a lot of people. Um, you know, maybe they were really active pre-pregnancy, working out four to five times a week, going to group fitness classes, running, doing HIT, lifting heavy weights in the gym, whatever it is. And then usually in those first couple weeks of pregnancy, especially when you don't even know you're pregnant, you're still feeling fine. But it seems to be, and I know we talked about this in the nausea and aversion episode, but around that like six to eight week period of pregnancy, you kind of get hit with that intense fatigue, nausea. Um, and it can just be really hard to work out, like we're saying. And if you are someone who working out was such a big part of your life, such a part of a routine, something that you looked forward to, it can be really frustrating to then be at a point where your body is almost like prohibiting that. Um, it can feel like your body is failing, it can feel like you're doing something wrong. You know, even though you logically know that you're growing a human being and you know that your body is actually working really hard, it can you can just feel like this little bit of a disconnect, you know, because you're like, oh, I was so strong and now I like can't do anything. Um, it can also just be really tricky too, and you're also dealing with those body changes that come with pregnancy. So things like weight gain, your breasts are maybe feeling heavier and bigger, your stomach is starting to grow, like things with your body just feel different too and feel like they're growing, um, which can mess with people's heads. And I think a lot of this too is because we tend to associate working out and exercise with weight loss or changing our bodies in a way to make them smaller. But in pregnancy, obviously your body keeps getting bigger. So it can be like really hard to change our mindset around that if we've spent so many years thinking like workouts and exercise makes my body smaller. Now my body's getting bigger. What's the point of exercising? So something that I do with my clients a lot is just working on reframing what it means to exercise, what it means to work out, um, instead thinking about exercise and working out as a way to support your body, especially during pregnancy when your body is changing so much. Um, it needs more support. So, how can you exercise in a way to make you feel better physically? So, kind of like I mentioned before, um, as that belly grows, as baby grows, there tends to be more pressure on the pelvis, on the low back. So, thinking about your workouts, like how can I exercise in a way that's gonna help reduce my low back pain, make my pelvis feel better so that I can still walk and do the things that I like to do. Um, if I'm feeling crappy and tired, how can I work out in a way that's gonna give me energy so I can actually enjoy my pregnancy, maybe help reduce the nausea a little bit? So, trying to think of exercise in a way that it can add to your life or make your pregnancy better rather than focusing on all the things that you can't do. Um, and even mentally, like thinking about how exercise can help reduce anxiety because pregnancy can just be really anxiety-producing. Um, it does increase endorphins, the feel-good hormones, it can help you sleep better at night. So, just trying to think of all the positive ways that exercise can improve your life in your pregnancy can help, you know, combat those feelings of frustration when your body just can't move in the same way that it used to. And I do think it's also important to remember that everything counts in pregnancy. So trying to like toss out that idea of, oh, a good workout means I'm working out for 60 minutes and you know, I'm hitting PRs and I'm doing all these things. And instead, just like every time you move your body and you do something, like that counts. Celebrate that, celebrate those positives, and it'll help shift that mindset away from thinking about the things that you can't do. And I always tell my clients too like your pregnant body is not fragile, it is not incapable, it is strong, it is powerful. You are literally creating life right now. That is amazing. Your body is working so hard. So the more that you can celebrate your body right now, um, you know, typically the better you're gonna feel. And just remembering like you can do things. And remember too, the first trimester is like, I know it feels really long when you're in it, but it's only like three months, really like two, because you don't find out until you're like a month into pregnancy typically. Um so like push through, you will feel better, even though it's part of the moment.

SPEAKER_02 12:42

Yeah, I love that you listed those like reframes and mindset shifts that people can make. I think that's the the hardest part. Like you said, there's all these like changes that are going on and you don't feel great. And so it's easy to kind of just like sink into it, but rather if you can come up with some intentions and maybe like mantras around how you're feeling um or how you want to feel in order to kind of push through it, I think that can be really helpful. And um if someone is like, you know, on the converse side, like doing okay, especially during this first trimester, and again, maybe they're used to, you know, exercising. Are there any considerations that they should be making anything differently that they need to change with their exercise routine?

SPEAKER_01 13:41

Yeah. So if you're one of those lucky people that feels phenomenal in the first trimester, and again, you've been cleared to work out, you really don't have to change much. Um, I would still recommend taking time to think about breathing exercises. And so when I say that, I'm talking about 360 breathing, which is also known as diaphragmatic breathing, but that's just helping you get good movement in the rib cage. So on the inhale, you're really feeling that rib cage expand. And on the exhale, it's closing back in. Um, it also that type of breathing helps with the coordination of your pelvic floor muscles and your abdominal muscles. And so that's going to be really important as your pregnancy progresses. So taking some time to work on that in the first trimester, especially before your belly gets big, because then it can be a little tricky to work on that type of breathing, that would be a great place to start. Um, and then just, you know, paying attention to your basic movement patterns, things like squats, deadlifts, rows, presses, um, and just checking your form. Even if you just work out in front of a mirror or you film your workouts, just see like how your form is, if you need to make any tweaks, because if you have really good form in the first trimester, that will carry you through your pregnancy as well as those alignment and posture changes start to happen. Um, because sometimes form can get a little wonky as the body keeps changing. So really mastering that in the first uh trimester is always a good idea. Um, but otherwise, yeah, there's not really anything that's like quote unquote off limits in the first trimester, um, especially before you have a belly. There's not really even any ab exercises that you have to avoid. But that being said, I wouldn't necessarily go out and do something completely different. Like I wouldn't go join a CrossFit gym if you've never done CrossFit before or things like that. Um, generally you're fine to just keep doing what you've been doing. Um, and also remember like everyone's pregnancy is different. So even if you're not feeling tired and nauseous, um, you might notice, like, oh, it's a little harder for me to, you know, deadlift uh 50 pounds when normally I was fine with that. Um, and that's okay. You might just need to make some tweaks early. Um, so yeah, just remembering don't compare yourself to anyone else's first trimester, even if you're feeling great, um, everyone's different.

SPEAKER_02 15:59

Yeah, I think that's super helpful. Um, guidance that helps kind of see where you are at on that spectrum. And I love they talked about the breathing too. I think that's so foundational as people move forward. And a lot of people don't breathe correctly or they haven't been cute, like taught how to cue that breathing correctly in general, which is so important during pregnancy and postpartum. So that piece was, I know, hugely important for me learning that from you.

SPEAKER_01 16:30

Yeah. Yeah, it is. It's like it's a new thing for a lot of people. And they're like, wait, what do you mean I have to learn how to breathe?

SPEAKER_02 16:36

Yeah.

SPEAKER_01 16:37

Yeah.

SPEAKER_02 16:38

So um, okay, cool. So as we wrap things up today, give us like your best piece of advice for someone in that first trimester and they're really like wanting to work out and stick with things.

SPEAKER_01 16:51

Yeah. So regardless of how you're feeling, my best advice is to just take it day by day because most likely sometimes or some days you're gonna feel great. Some days you're gonna feel like complete crap. Um, some days you're gonna be motivated to work out, some days you really just want to lay on the couch. Um, and it's okay to do that. Please give yourself permission in that first trimester to rest when you need it because you do need it. Your body does need rest. But when you're feeling up for it, that's great too. Get a quick little workout in. Um, and like I mentioned before, it's not gonna last forever. I know, like I said firsthand, that it feels like it's gonna last forever when you're in it. And it feels absolutely terrible. Um, but I promise you it won't. You will get through it. Um, so just take it day by day.

SPEAKER_00 17:39

Yeah, absolutely. Absolutely. I remember those text message chats so well.

SPEAKER_02 17:46

All righty, amazing. Okay, so that concludes this week's episode on how you can make adjustments and deal with mindset during the first trimester. Um, thank you guys for tuning in. And if you have any questions, please be sure to follow us over on our Instagram pages, um, Vibrantly You podcast. And you can give Meg a follow on her page, Vibrant Mama Wellness, and we will talk to you guys next week.