WHOLE HEALTHY FIT - Get fit for a healthier pregnancy, birth, and beyond

Spinning Babies - Easier birth with fetal positioning

Evidence Based Birth - get the facts

When Mom Exercises in Pregnancy, Her Baby’s Heart Benefits

From ACOG: Regular exercise during pregnancy benefits you by reducing back paineasing constipation, may decrease your risk of gestational diabetes, preeclampsia, and cesarean delivery, promoting healthy weight gain during pregnancy, improving your overall general fitness and strengthens your heart and blood vessels, helping you to lose the baby weight after your baby is born

Exercise during pregnancy enhances your newborn child's brain development (Université de Montréal) "Our results show that the babies born from the mothers who were physically active have a more mature cerebral activation, suggesting that their brains developed more rapidly."

Exercising during pregnancy leads to better birth weights in newborns

Pregnancy is now considered an ideal time not only for continuing but also for initiating an active lifestyle (JAMA)

Magamama - Expert care for women and new moms

Healthy Births, Happy Babies podcast

Birth Without Fear

MTHFR research linking this genetic mutation to ADHD, Autism, and Down's Syndrome

My preferred prenatal vitamin with methylfolate (because I have the MTHFR mutation) - not an affiliate link

Whole Healthy Shop - Organic

Whole Healthy Shop - Fitness

Intro to meditation - video tutorial

Exercise during pregnancy has SO many benefits but not all exercises or sports are safe to do while pregnant. It can be hard to determine what kinds of exercises should be AVOIDED during pregnancy but here's a list I found accurate:

  • Heavy weight training lifts that involve maximal isometric muscle contractions are thought to put too much stress on the cardiovascular and musculoskeletal system;

  • Holding your breath during difficult positions during yoga or while weight training. If you are ever not breathing during any exercise this is a clear indication you are over-exerting yourself and you need to stop immediately;

  • Exercises lying on your back after the first trimester of pregnancy should be avoided to reduce the risk of affecting blood flow to the foetus and hypotension from vena cava compression by the uterus;

  • Exercises which involve lying on the stomach;

  • Some abdominal strengthening exercises will be very uncomfortable due to muscle weakness and the development of abdominal separation, a condition where called diastasis recti. This occurs as a result of the growing uterus;

  • Standing still for long periods of time is not recommended;

  • Contact sports and high-impact sports such as ice hockey, soccer and basketball can risk abdominal trauma, excessive joint stress and falls;

  • Scuba diving should be avoided as the pressure can result in birth defects and foetal decompression sickness;

  • Any activities that increase the risk of falls should be avoided in order to reduce the risk of injury to you and your foetus. This includes sports such as gymnastics, horseback riding and water skiing;

  • Any activities which require changes to the centre of gravity should be avoided as this can cause balance problems. This includes vigorous racquet sports such as squash and tennis;

  • Any sports at altitude may induce altitude sickness which in turn can reduce the oxygen supply to the foetus. This does not appear to be the case for moderate intensity exercise at altitudes anywhere up to 2,500m but if you want to exercise at altitudes above this upper limit you should be guided through appropriate acclimatisation and make modifications to you activities as guided by your doctor. If you experience symptoms of altitude sickness including excessive shortness of breath, chest pain and light-headedness and weakness, you must stop exercising immediately and seek medical aid.

If you have ANY QUESTIONS, please contact me or set up an appointment so I can coach you exclusively!
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