MANSFIELD, TX — As her 30th birthday drew closer, Krys Davis created a plan to enter the new decade the fittest she had ever been. As a certified personal trainer, Krys knew the importance of being physically fit was not only a benefit for her, but was setting an example of a healthy lifestyle for her daughter, Jada. In the middle of the plan, Krys became pregnant with her second child and knew she had to make some adjustments. Her new goal was to become the fittest she could be while pregnant so that her baby could start its life strong and healthy.
Krys, her husband, Sam, and close friend, Dee Henry, founded Metroplex Boot Camp over four years ago. They specialize in women’s fitness and health, but also have a few coed classes. Women who have found it difficult to get pregnant have turned to Krys and the camp’s team for help. “We have had women come to boot camp who have been trying to get pregnant for years,” Krys said. “Once they lost the extra weight and their attitudes changed it became a lot easier to get pregnant.”
During the first trimester, exercise routines and intensities can remain relatively the same as they were before pregnancy, but as the body begins to change, so will the level of exercise. Each trimester the workouts need to scale down. (Always consult with a doctor before doing any fitness routine.) Balance may become an issue so it is important to not over extend yourself. It is unlikely that women will want to run in the second trimester, but it is still an option for some. Instead, try walking on an inclined treadmill with three to five pound dumbbells. When the third trimester approaches, moving workouts to the pool will help alleviate any pressure to the joints and belly. “I’m still out there running,” Krys admitted. “It’s a lot slower and probably looks funny, but I’m still able to do it.”
At any stage of pregnancy, building the abdominal muscles can have numerous benefits like lessened lower back pain and prevention of abdominal muscle tearing. Krys knows firsthand recovery after birth can be expedited when the core muscles are already strong. Attempting sit-ups while pregnant is not ideal and is one of the least effective forms of abdominal strengthening for any woman. Krys’ alternative is the plank. There are around 15 variations to the plank that will keep the exercises fresh. “During the day you can be working on your abdominal muscles without anybody knowing it,” Krys said. “Tighten your abdominal muscles starting with your back and wrapping all the way around to the front of your belly as if you are trying to hug your baby.”
Typically four to six weeks after the baby is born, with your doctor’s approval, it is time to gradually get back to a fitness routine. After the birth of her first daughter, Krys founded Super Mommies Fitness, a resource help that teaches mothers how to exercise while using strollers. Groups of mothers get together for a low impact walk with short stops of squats, lunges and other moves that involve the strollers. It gives them a family and fitness support group.
“I saw a need for helping women utilize what they had,” Krys explained. “Making your baby a part of your fitness routine is so important. As they get older they will see the good habits you have started and think it’s a normal part of life.” Adopting a consistent workout routine and healthy eating habits will impact a baby’s life forever. Typically a woman needs to add 100 to 300 extra calories a day when they become pregnant and 200 to 400 extra calories after birth while breastfeeding. For some, this means an extra value meal at McDonalds, but Krys suggests an extra handful of nuts or a banana because the baby eats what the mother eats. Switching to organic foods free from pesticides and hormones is one of the first things an expecting mother should do according to Krys. “Our grandmothers wouldn’t even recognize what we have on the shelves of our grocery stores today,” Krys said. “They would be appalled at how long beef stays red or that a loaf of bread can have a shelf life of two weeks. Eating local food from farmers markets and buying local meats not only benefits you and your baby’s health, but it contributes to your community.”
Many pregnancy and labor complications, like gestational diabetes and preeclampsia, can be prevented through diet and exercise. Labor times can also be reduced by two hours when the body is physically fit. Working out and feeling great while pregnant are the first steps a mother can take to benefit her and her child’s safety and wellness. “Not exercising and maintaining your nutrition is a disservice to you and your child,” Krys stated. “It’s never too late to start caring.”
Written by Sydni Thomas.
Editor’s Note: For more information on becoming a healthy expecting mom visit www. SuperMommiesFitness.com, www.FitPregnancy. com or www.SeeMommyRun.com.