PregoFIT Workouts

PregoFIT Workouts honors ‘each month’ of pregnancy.  It was created by pregnant Moms…for pregnant Moms.  The PregoFIT Workouts are:

• Customized total-body workouts specifically for ‘each month’ of pregnancy.
• Designed for any fitness level — Beginner, Intermediate, or Advanced — by offering optional exercises, as well as modifications.
• Created for all types of pregnancies.  We understand the complexities of fatigue, nausea, hormones, and how every pregnancy is different.
• Coached by a Prenatal & Postpartum Fitness Consultant — who is pregnant rignt along with you in each month’s workouts, specific to that month.  She can relate to you and the development of both Mom and the growing Baby.  When it is your second month, it is her second month. When it is your third month, it is her third month, and so on.
• Follows the ACOG (American College of Obstetrics & Gynecologists) guidelines.
• Doctor Recommended.  Ask you health provider about the PregoFIT Workouts.
• Can be used postpartum, too, by reversing the months (9,8,7,6…)
• Workouts on demand.  Purchase the digital downloads and you can workout on the go: whenever or wherever.
• Filmed in high-definition and the workouts range from 25-40 minutes.

Brief Synopsis of the PregoFIT Workouts

TRIMESTER 1:

Month 1 – Congratulations!! Now that you are pregnant, and your doctor has cleared you to workout…..let’s get started!

Month 2 – During the beginning stages of pregnancy it is common to experience symptoms like fatigue, nausea, breast soreness, and vomiting. The first workout is designed to help alleviate many of the typical symptoms and still provide a great total-body workout targeting those areas specifically affected by pregnancy. Equipment needed for month 2 workout: extra-thick foam mat; set of dumbbells (2, 3, 5, or 8 lbs.); and “squishy” med ball.

Month 3 – As your pregnancy progresses, you may experience headaches and dizziness, in addition to the increased fatigue, nausea, and heartburn. This month’s workout offers exercises that focus on all muscle groups without aggravating the overwhelming pregnancy symptoms that may occur. Equipment needed for month 3 workout: extra-thick foam mat; set of dumbbells (2, 3, 5, or 8 lbs.); and “squishy” med ball.

TRIMESTER 2:

Month 4 – At this point, you are most likely beginning to “feel” pregnant (clothes are tighter, body growing, forgetful, and difficulty concentrating). The good news is that this is also the month where many women experience more energy and less nausea. This month’s exercises harness that extra energy to help you safely maximize your results. We won’t be lying on our back for any of the exercises this month because this decreases the oxygen levels for both Mom and Baby. Equipment needed for month 4 workout: anti-burst exercise ball and set of dumbbells (2, 3, 5, or 8 lbs.).

Month 5 – The ligaments and cartilage in your hips are beginning to relax and the bones in your pelvis are spreading. So, in addition to not lying down on your back, this total-body workout is specific for your pregnant body’s continual changes and the best health for both Mommy and Baby. Equipment needed for month 5 workout: anti-burst exercise ball and set of dumbbells (2, 3, 5, or 8 lbs.).

Month 6 – When you are pregnant, it is easy to ignore working out, especially if there are other children to care for, a hectic job to keep, or simply feel tired and ready to just be done with pregnancy. Prioritizing a healthy pregnancy can easily become a fleeting thought. This month’s full-body workout introduces fresh exercises to keep your mind engaged. Equipment needed for month 6 workout: resistance tube (light, medium, or both) and extra-thick foam mat.

TRIMESTER 3:

Month 7 – At this phase of pregnancy, it is very important to avoid standing still. Pregnant women have an increase in blood volume, and blood can pool in the legs, leaving you feeling lightheaded and dizzy, as well as develop varicose veins. This workout keeps you moving and builds stamina, while helping you strengthen and tone your muscles. Equipment needed for month 7 workout: resistance tube (light, medium, or both) and anti-burst exercise ball.

Month 8 – Your baby’s continued growth is starting to put constant pressure on your lungs, stomach, bladder, and kidneys. PregoFIT Workouts has Mom and Baby’s best interest in mind, targeting those large and small muscle groups without overdoing it! Equipment needed for month 8 workout: resistance tube (light, medium, or both); extra-thick foam mat; and set of dumbbells (2, 3, 5, or 8 lbs.).

Month 9 – You are almost there! As your body begins to prepare for delivery, nothing feels better than a gentle, prenatal, stretching workout. This month focuses on flexibility, relaxing muscles, and strengthening the muscles that will be essential for your special delivery day. In addition, we will offer tips to prepare you both mentally and physically for labor. Equipment needed for month 9 workout: extra-thick foam mat.

This stretching, relaxing, and breathing workout is appropriate for any stage of your pregnancy – from the first trimester to the third trimester. Doing this stretching routine regularly throughout your pregnancy, and specifically in the last month, can help your body gently adapt to the many changes it encounters in nine months.