Staying Fit and Healthy During Your Pregnancy
My name is Kaysie, and I am currently 20 weeks pregnant. This is my 4th pregnancy and the first one where I have maintained a very healthy and fit lifestyle. I am a mom of three – 16, 13, and 7. After my last child was born I was the heaviest I had ever been and I knew I wanted better for myself. I wanted to set a good example for my children as they grew up. It took a year to lose the weight but almost 6 years to be in the best shape of my life, and I continue to maintain it!!
After I had lost the weight I competed in the NPC bikini competition in 2017 just to say I got up on stage and did it!! Even though the stage was not my favorite, the road it took to get there was what made me who I am today. I surrounded myself with women that empowered me and supported me. After a lot of hard work and dedication, I decided I wanted to be the light for someone else in a tough spot. I wanted to be the woman that supported and empowered other women to be the best versions of themselves. In 2018, I received a certification as a group trainer. Along with that, my knowledge of nutrition has put me in a place to teach others how important their food choices are along with exercise.
I think most of us know how important it is to stay healthy and fit throughout our lifetime. Whether we choose to execute this or not is the hard part. To some it comes easy and natural. To others it may be a very difficult task to complete daily. Now that you’re pregnant, it’s even more important to maintain a healthy lifestyle and some type of daily exercise.
Personally, I am in the gym 4-6 days a week and my workouts last 1.5 hours-2 hours consisting of cardio warmup/HIIT, strength training, and stretching. I eat 1700-2000 calories a day and I carb cycle two days of the week and I drink 90-120 ounces of water daily. I choose to eat organically 98% of the time.
If you’re new to exercise, I don’t recommend starting out as heavily as I do. Even though my body has been used to doing hard exercise for a long time, I keep an eye on my heart rate and don’t go over 150 per my OB’s recommendation.
Here are some tips you can try daily to ensure you continue to have a healthy and fit pregnancy.
Exercise at least 30 minutes daily
(please talk to your doctor/midwife/OB before starting a new exercise routine)
Drink at least half your body weight in ounces of water daily. If you weigh 140 you should be drinking at least 70 ounces if not more.
Eat lots of veggies, some fruit, organic grains, and limit your fat content. Stick to healthy fats like avocados and nuts. (I personally chose to buy all my foods organic.)
Stay away from sugars. Try to only consume sugars from fruits and veggies
Get a good night’s rest.
Stay positive. Surround yourself with people that support you, uplift you, and motivate you to make positive choices for you and your family.
For more health and fitness tips. follow Kaysie on Instagram.