WEEK 13 WORKOUT

20 mins cardio – 221 calories 

15 reps x 4 sets double bicep curls

70 reps inner thigh abductor

12 reps x 4 sets tricep pull downs

20 reps x 4 sets thigh adductor 

15 reps x 4 sets thigh abductor

12 reps x 2 sets bicep curls 

10 ab crunchers

10 mins walking 

20 reps x 4 sets bicep curls 

20 reps x 4 sets each side oblique crunches 

20 reps x 4 sets pull down crunches

20 reps x 2 sets crunches 

20 reps x 3 sets oblique crunches 

12 reps x 2 sets lying full leg raisers

10 minutes walking 

Week 9 + Workout

FUN FACT: Baby is the size of a GRAPE

At 9 weeks, baby is now the size of a grape so about 1 inch long. The four little chambers of baby’s heart has now finished forming and it is time to fine tune the valves of the heart. Beneath those mini pink gums the first set of teeth have already formed, can you believe that? Ready for those days of teething after baby is born.The iconic ‘tail’ is now completely gone and baby is looking more and more human by the day, am I the only one who finds the idea of a mini 1 inch human so cute? Two other things which are now fully formed but which will not be able to be seen for a while are baby’s genitals, and also baby’s eyes. Where genitals will only be able to be seen on an ultrasound in about a month and eyes at about the 27 week mark of pregnancy when they are no longer fused shut.

And how are the momma’s feeling? Still not visible to the outside world, you may personally begin to feel some thickening at the waist, this is due to bloating, a growing uterus and even the widening of the hips preparing for that cute little baby. You (or maybe even your loved ones) will be noticing more and more mood swings by this point, blame the hormones, they are definitely responsible for causing all this chaos, however, don’t fear, they should level out at some point at the end of first trimester. Some will still not have made it to the gym yet, this is perfectly normal, I managed to make an entrance twice this week, workouts will be down below. ps. Any funny mood swing stories? Comment or message them to me, I’d love to take a read! 

Workout 1

10 mins cardio – 105 calories

6 sets x 20 reps each side (increasing weight) standing oblique crunch

4 sets x 15 reps v crunches on bench 

4 sets x 20 reps tricep pull down

4 sets x 20 reps oblique crunches 

4 sets x 20 reps cable crunches 

10 minutes run 

Workout 2 

10 mins cardio – 100 calorie 

4 sets x 15 bicep curls 

4 sets x 20 each side standing oblique crunch 

4 sets x 15 reps v crunches on bench 

4 sets x 20 reps reclining crunches

4 sets x 10 reps lying leg raises

4 sets x 10 reps ab roller

10 minutes cardio

Week 7 + Workout

FRUIT FACT: Baby is the size of a BLUEBERRY

During week 7 whilst now experiencing full blown pregnancy symptoms such as nausea, morning sickness, fatigue, bloating  – baby has since almost doubled in size since last week and is now the size of a blueberry! Crazy right? 

This week, baby’s hands and feet are forming from the emerging arms and legs attached to that tiny little body of theirs. The liver is already forming red blood cells – a job which it will do until the bone marrow is formed enough to take over the process. Also in that tiny abdomen area you will find an even teeny tinier appendix and pancreas, if that isn’t enough, baby’s umbilical cord now has it’s own distinct blood vessels to carry oxygen and nutrients to the baby and back. Imagine that, at only the size of a blueberry little baby’s body is already carrying out so many tasks, they are truly tiny little miracles. 

This week in contrast to last week I managed to carry out two workouts – below here’s my week 7 workout.

WEEK 7 WORKOUT

ABS

10 minutes cardio

20 reps x 4 sets dumbbell side bends

20 reps x 4 alternating bicep curls

20 x 4 oblique crunches

15reps x 4 sets lying leg raises 

20 reps adductor 

4 minutes cardio

A little bit  of LEGS

10 minutes cardio

30 reps x 4 sets leg extension 

20 reps x 4 sets adductor

15 reps x 4 sets wide squats 

20 reps x 4 sets tricep pushdown rope 

10 minutes cardio 

My Pregnancy Workouts

As promised I will be posting my workout for every week, it must be noted here at this point and for the rest of the pregnancy that I am literally posting ONLY and EXACTLY what I have completed at the gym. Some workout sessions may seem ‘up to standard’ and some may seem like I’ve been to the gym but almost haven’t done anything at all. This is because although I planned to and have aimed to workout throughout my whole pregnancy, some weeks (or most of first trimester I should say) I barely made it to the gym either due to nausea or fatigue, but also if I did manage to get to the gym and the workout started out good, but I began to feel any types of aches or pains, then I would immediately stop. This is probably the most important factor when pregnant and working out. On a usual day I’m all up for the ‘no pain, no gain’ motto. However, when pregnant this is quite the contrary. Our bodies are slightly more worn out, more tired and we are carrying and growing something extremely fragile and precious during our time of pregnancy, it is a time where we MUST listen to our bodies. Although sometimes it can be upsetting knowing that you came all that way to the gym to barely manage to do anything (especially  when certain pregnancies seem to be more full of aches and pains – like this pregnancy of mine) – I like to keep in mind the important factor that my body knows itself best and if it’s telling me to stop then that is what i must do, and hey, it’s only for 9 months anyways right?

So that’s about all that I have to say about my pregnancy workouts, next blog post will be my week 6 workout. Don’t forget to check it out!

O X O 

Week 5

Fun Fact: Baby is the size of an APPLE SEED 

Although most people only found out they were pregnant a week ago, and are barely registering the fact that they are pregnant, baby is already growing at an extremely fast pace. From being as tiny as a poppy seed last week, it is already the size of an apple seed in week 5! That’s right! Baby is growing so rapidly it has already near quadrupled in size. Whilst the pregnancy is still not visible to yourself or anyone else, pregnancy symptoms wil be starting to appear during this week, due to the hard work and effore that the body is putting in. Some signs are bearable and some may be not so pleasant, everyone is different, and believe it or not some women have no symptoms at all!

With this pregnancy my symptoms started quite late at around 5 weeks and 6 days, but because they had started so early last time I was beginning to feel paranoid that something wasn’t quite right (I’ll blame that on the irrational pregnancy hormones, may I?) However when it reached exactly week 5 + 6 days, I woke up and the nausea had hit me HARD and I was wondering why I had been paranoid and wishing for symptoms in the first place. Alongside the nausea I had vomiting, they go hand in hand, and intense fatigue in week 5. Fatigue is the most predominant symptom in the first 13 weeks of pregnancy due to the fact that the body is working so hard to in theory ‘form all the fine details of the baby’. As well as making sure the baby is developing well and rapidly the body is also working hard to form the placenta which will be the baby’s protection and nutrient base for the next nine months. If that wasn’t enough, our bodies also are having to accomodate with all these changes taking place, so good food and an adequate amount of rest (if possible) is important in the first trimester of pregnancy.

So taking all that in, whilst all this dramatic change is taking place in the body, what exactly is changing for little baby in there (except for rapid growth of course)? Baby is now ‘made up’ of three layers, ectoderm (top layer), mesoderm (middle layer) and endoderm deepest layer. 

In the ectodermbaby’s brain, spinal cord, nerves and backbone will shortly start to form.

In the mesodermthe circulatory system and the heart have started to function, in fact, how scary as it may seem the heart is already dividing into chambers and pumping blood through the body! The rest of the mesoderm will go on to form cartilage, bone and muscles.

In the endodermthis layer will become the lungs, intestines, urinary system, as well as the liver, pancreas and thyroid.

Oh and if all that wasn’t enough for you, the primitive placenta which when fully formed will provide all the nutrients and oxygen to the baby is already getting to work this week!

A LOT is happening this week, so whilst it all may be so new to you (even if it isn;t your first time pregnant) baby and body are already on the job getting baby to grow in time to meet you!

 

Next blog postWeek 5 baby battle 

OXOXOXO

 

 

 

 

Exercise during Pregnancy

It is a common misconception that during the 9 months of pregnancy, exercise is not allowed, or that it even can be dangerous to a pregnancy. As long as your pregnancy is a healthy pregnancy (and if you are concerned about a work-out affecting your pregnancy then please seek medical advice) then exercise is most probably one of the most beneficial things you can do throughout your pregnancy – even if you have never exercised before! Pregnancy is a great time to begin and heres why…

 

1. Fights Fatigue

Fatigue, one of the most common symptoms of pregnancy (I mean you are making another human here, if that’s not tiring, then I don’t know what is!). Starting as early as 4 weeks and for some lasting right up until week 40 the chronic, intense tiredness can be a true downer on a daily basis. Already well known to be a fighter of fatigue, new research shows that the cure may be as simple as doing a small amount of exercise every day (even if it is the last thing you feel like doing). Even better, new research shows the best type of exercise to combat fatigue is low – intensity exercise. So if pregnancy fatigue has hit you hard and you really don’t feel like a torturing workout at the gym, it actually can be as simple as lacing up your trainers and going for a walk round the block! 

2. Prepares you both mentally and physically for birth

Having strong muscles can greatly ease labour and delivery, why? The strength helps them to push the baby out more effectively. Being able to manage your breathing, having a healthy heart etc. all plays a massive role in pain endurance during labour and in the case of a long labour (hopefully not the case) exercise massively aids by teaching the body pain endurance. In other words, a stronger, fitter, pregnancy equals to a stronger, fitter woman during labour.

3. Bowel Movements

A really unspoken, yet ever so common (and ever so uncomfortable) symptom of pregnancy is constipation. Exercise increases movement in the intestines, therefore increasing bowel movements. 

4. Relieves the aches and pains

A pregnant woman’s body is growing another human, and alongside that other human, with all the other extra baggage, like the placenta, amniotic fluid, increased blood volume, totals to a minimum of an extra 10kg of weight that her body has to carry around with her. In turn, this extra strain can cause all types of aches and pains, especially the back. Exercise increases the strength and posture of the back,  butt and thighs by toning them up, making carrying that little baby love around just that much easier!

5. Activating that lubricating fluid

Due to hormonal changes the joints throughout the body become much looser which in turn may cause joint ‘wear and tear’. Exercising helps activate the lubricating fluid in the joints, keeping them in tip top shape!

6. Promotes a healthy weight gain

Exercising during pregnancy ensures that less fat weight is gained. With less excess fat gained during the period of pregnancy it means that post birth you can be on your way to getting that pre-pregnancy body back much quicker than if you hadn’t exercised at all!

The Announcement #2

So, the official announcement has been made, you know what that means right? The OFFICIAL PREGNANCY DIARIES has begun!! Pregnancy is such a beautiful (as well as hard) point of life that comes with many surprises, changes and a whole lot of fun. I can’t wait for you to join me on this journey and everything that comes along with it! Below is the link to the first official VLOG for the pregnancy diaries, any questions? Don’t forget to ask me! I’ll catch you soon on the next post!

With Love,

Chocolate mommy OXO