Since going Paleo my family has fallen even more in love with our grill. Paleo and grilling just work well together. The past couple of years I've even been stepping outside my grilling comfort zone more and more. Grilling things I'd never thought to have grilled before and trying new flavor combinations. I have to say I'm pretty thrilled with the results of most of my flavor experiments. In the past I'd never have thought to grill fruit, but it's amazing. Grilling fruit and adding it to traditionally savory dishes? Brilliant. Oh yes, and? New rule: every burger recipe for the rest of forever must contain grilled pineapple. OK, maybe more of a guideline. It's a seriously delicious combination though. This Smoky Grilled Pineapple Burger is always a crowd-pleaser at my house. It's not only Paleo, but Whole30, glutenfree, lower carb, and clean eating friendly. I promise you won't miss the bun! paleo, grilled pineapple burger, smoky...
Can you believe that just
a generation ago, women were discouraged from exercising while pregnant?
Indeed, pregnancy was a time to slow
down, move less and avoid undue stress and strain on the body, thereby
ensuring the birth of a healthy babe.
Nowadays, the benefits of
exercise during pregnancy are well known. In fact, you’d be hard pressed to
find a doctor or midwife who doesn’t encourage their pregnant patients to work
out regularly.
As a personal trainer, group fitness instructor, and mother of
three (who worked out religiously throughout 2 of her 3 pregnancies) I can personally attest to the benefits of
exercise during pregnancy. My clients and class participants sleep better, report fewer joint aches and pains, and have a more positive image of their changing
bodies than their non-exercising friends. Some also report easier deliveries (alas, I was not one of
them...).
In general, pregnant women
can do the very same exercises as non-pregnant women, with a few modifications
(for example, minimizing moves that require you to lie on you back after about
20 weeks). Below you’ll find some of the tips
and general recommendations I regularly share with my clients, boot campers
and friends!
1. Maintain the status quo; pregnancy is
not the time to worry about setting personal bests or dramatically improving
your fitness. Aim for consistency in your workouts and leave the adventure
racing for next year.
2. Be kind to yourself; Your body, and
what it’s capable of will change frequently and tasks that were once easy, may
become more difficult as your pregnancy progresses (I distinctly remember having to take out a
set of risers in step class at about 24 weeks gestation). Relax in the knowledge
that you’ll be able to do it (and more!) all again, once the baby is born.
3. Focus on safety and form rather than speed;
As your belly grows, you may find that you lose your balance more easily than
before. Why? Your center of gravity has shifted, both forward and closer to the
floor than you’re used to. Slower movements executed with perfect form will not
only reduce the likelihood of injury, they can also result in improved strength
and muscle size!
4. Ensure proper hydration during exercise;
During pregnancy, blood volume increases by as much as 33% (mom’s blood
provides nutrients to both herself and baby). More blood requires more water
for proper hydration. Many pregnant women suffer from night time calf cramps
(aka ‘charley horses’); prevent them by upping your water intake before, during
and after exercise.
5. Focus on posterior chain work;
Pregnancy changes a woman’s center of gravity. Heavy bellies and breasts pull
shoulders forward, increasing strain on the upper and lower back. Try adding
some extra back exercises to your workout; bent over rows, reverse flys and lat
pulldowns are all good choices. Not only will they reduce the back pain
frequently experienced during pregnancy, they’ll improve your posture and make
you look taller!
6. Protect your knees; Relaxin, one of the
many hormones produced by your body during pregnancy, results in looser, more
flexible joints. While beneficial during labour and delivery, it’s effects are
not joint specific. Many women find that proper knee alignment during squats
and lunges is more challenging during pregnancy, due to greater laxity in the
tendons and ligaments of the knees. Pay attention to form and remember that the
load your knees are bearing is increasing weekly!
7. Prepare your upper body for the work to
come AFTER baby is born; Infants
need to be carried a lot. And they grow continuously, making them the perfect
progressive resistance training tool! Strong backs, arms and shoulders will be
needed (especially if you carry your baby in an infant seat...) in the months
to come. Start training them now!
8. Enjoy being able to buy stylish workout
clothes; Maternity fitness clothes have come a long way in 10 years. No
longer do pregnant women have to wear their husband’s gym shorts and old cotton
t-shirts to work out in (yes, I really did!). Pregnancy is a great excuse to go
shopping!
.jpg)
Tamara Grand
lives in beautiful British Columbia Canada with her husband, three children, a
ginger cat and a large stash of hand-dyed yarn. She works as a personal trainer
and group fitness instructor and enjoys pushing her clients and class
participants out of their comfort zones. She’s happiest when they text her the
day after a workout complaining about sore arms and legs.
She believes
that exercise and healthy eating need to be part of everyone’s life and aims to
inspire and motivate others by showing them that if she can do it, anyone can.
She blogs about fitness, food, family and fiber (knitting fiber, that is) at fitknitchick.com
and is always thrilled when you comment on her posts. Please follow her on
Twitter @fitknitchick_1.
**Although Tamara is a certified personal trainer and group fitness
instructor, she’s not YOUR personal trainer! Please see your health care
practitioner for advice specific to YOUR pregnancy before you begin a new
exercise program!
