Staying Fit for 2: Physical Changes

Twenty-six weeks in, where has time gone already!? I have come to find pregnancy to be a pretty wonderful, life-changing experience in the making thus far.  I feel so very fortunate to be able to carry this little miracle inside of me and wouldn’t trade it for a thing.  As miraculous and joyous as pregnancy might be, there are still some physical changes, issues and experiences that a woman’s body goes through along the way that just aren’t that particularly glamorous.

During the first trimester of pregnancy the baby is still very small.  Although visually you might not yet look pregnant, there are some things happening within your body that are extremely noticeable to you.  One of the first signs that I noticed was fatigue.  During early pregnancy, hormonal changes are likely to cause greater fatigue as your body is producing more blood to carry nutrients to your growing baby.  Blood sugar levels and blood pressure are also lower.  Increased levels of progesterone, along with other hormones, are responsible for making one sleepy.  To help off-set this extra feeling of fatigue, I made an effort to go to bed earlier and take short naps as needed to increase my rest.

Before becoming pregnant, I worked to decrease my caffeine intake over time to become less dependent upon these stimulants and make the transition a bit more bearable. Upon becoming pregnant, I then just needed to get rid of my beloved pre-workout drink, which I had worked to cut in half as well.  I was glad that I had done this, as the pregnancy headaches began to hit full force at the beginning of the second trimester.  I imagine women who are used to their daily fixes of caffeine might have a bit more of a challenge going cold turkey.  Small doses of Tylenol has been safe and effective for me and those more frequent headaches.

I am used to frequenting the restroom with the amount of water I consume a day, but during pregnancy the number of trips to the bathroom can really start to feel more like an inconvenience or chore.  As the uterus starts expanding with little room to go, it starts pressing on the bladder very early, causing that “gotta go!” feeling.  I knew cutting back on my water intake however was not a good option as a pregnant woman needs on average two more liters of fluid a day on top of normal recommended intake, bringing total fluid intake to a minimum of twelve or thirteen glasses for a sedentary individual.  As an active individual, I am used to taking in nearly twice that amount at a minimum of 128 ounces, or a gallon a day.  As a mom-to-be, it is essential to be sure that you are drinking enough water.  From the benefits of delivering essential nutrients to your fetus, preventing UTI’s, constipation and hemorrhoids.  Personally, making sure to get in an adequate amount of liquids has seemed to help with the fatigue, headaches and lessen cramping and swelling of the feet.  There are also other ways to incorporate liquids outside of H2O such as milk, flavored water, fruit or vegetable juices and other decaffeinated drinks.  I have been going through more almond milk as well as the new Fairlife milk that tastes great and packs an extra punch of protein with it.  Orange juice has been bought on occasion as well.  I have increased my fruit intake mainly for more variety in my diet and dietary fiber, but fruit also holds the most amount of water per food source with cantaloupe, strawberries and oranges all having four to five ounces of water per cup.

Another quite noticable physical sign was the increase in breast size. Since I had been out of competition for a year, I had filled out and been comfortably sitting at my “average or normal” cup size for the majority of that time. After becoming pregnant, I have made several trips to Victoria Secret as my chest has only grown, and grown…and thankfully the extreme tenderness that was present through the first trimester subsided going into the second. As my breasts have changed size throughout my pregnancy, I have made sure to search for a well-fitting bra that fits snuggly for support but is also comfortable. Finding the right sports bra took a little time, but I have become most fond of the high impact, front zip Incredible sports bra by Victoria Secret.

The hormones mentioned previously of progesterone and relaxin, have been working to soften cartilage and loosen the joints.  The pelvic area is especially vulnerable because it is already preparing for the baby’s trip down the birth canal.  With this I have noticed some hip separation in my pelvic girdle area, more-so while lifting and squatting.  I have been sure to continue to brace my lower back as much as I am able and making sure to be conscious of not dipping or “tucking my butt” at the bottom of my squat.  I have noticed this starting to occur more as my hips have loosened and it has naturally become easier to fall into a deeper squat position.  It has also helped to switch to stationary lunges rather than performing walking lunges.  There has been some tailbone or sacroiliac joint pain that has come and gone with varying intensity while either standing, bending and reaching, sitting or even lying on occasion.  I know this is a normal pain to be feeling during pregnancy as the baby is putting a lot of pressure against the tailbone.  The tailbone sits right behind the uterus and as the baby develops and gets larger, her bones are pushing against my bones causing some discomfort.  Sitting can be uncomfortable so I do try to sit as comfortably and ergonomically as I can.  I also sit on a small pillow at my desk to help relieve some of the pressure.  While on my feet I try to change positions frequently, and have made an effort to not stand or sit for longer than a few hours at a time.  This also helps to relieve some of the back ache and heel pain that has become more frequent or intense at times.  The foam rolling and stretching techniques mentioned in my first blog post really help…and new shoes of course! 🙂

And how about that pregnancy induced indigestion.  Also known as heartburn!  I am someone who has never really faced any issues with heartburn previously, but I also knew and have come to find out, that the chances of having a heartburn-free pregnancy are quite slim to none.  It doesn’t always accompany a meal, but can seem to pop up at more random times or after I have been bent over for a period of time doing something such as foam rolling my clients…that pressure.  I have discovered that there are several ways for one to help control and treat heartburn during pregnancy, and I try to stick with them.  Watch your weight- trying to keep pregnancy weight gain gradual and moderate has not only felt more comfortable to me, but it also minimizes the amount of pressure on the digestive tract.  Extra pounds can make heartburn worse, so staying within that 25-35 pound range is recommended.  Avoid trigger foods- greasy, highly spicy, and too much citrus.  Drink before and after meals- I have found that mixing too much fluid with foods will distend the stomach and can aggravate heartburn refluxes.  Skip large meals and continue those 5 or 6 smaller meals a day to combat heartburn, bloating and lagging energy levels.  Sit up while eating, chew slowly, use pillows to prop and stay elevated before bed, wear loose or flowy clothing (which is in style anyways), and try to finish your last meal a couple hours before bed.

Finally, clothing.  Yes, my nurse and doctor both took notice and questioned how I was still wearing my skinny jeans at my 23 week appointment.  I have been trying, but also in my defense, I do have a few pairs of jean leggings from Express that I have found to have great stretch and fit for the female lifter, or pregnant lifter alike!  Many of you might understand how challenging jean shopping can be when you lift.  Now imagine what it’s like trying to get those leggies into some stiff white maternity jeans.  Between that or the option of slacks,  I walked straight out of the maternity store so quick that the sales associate offered advice to check out the Gap.  For now I am still getting by with a hair band around the button loop or help from the belly band.  Wearing workout clothes on the daily is quite a perk as well, I just have to make sure I have clothing and undergarments that fit when I do need to wear them with this ever growing belly. Dresses, maxi skirts and the flowy tops of the season will be nice for the summer!