I've gotten this question so many times over the 10 year course of my chiropractic & fitness professional career...
First - Yay! Congrats - you're pregnant!
Second - What are you doing for fitness now?
For the most part - you get to keep doing what you're doing!
What can I do during pregnancy?
Strength training is one of the most important things you can do during pregnancy. There is SO much a pregnant woman can do, and it's important to focus on all of the can do's rather than the few movements you cannot do.
Contrary to popular opinion, even if you're not currently training, you can start incorporating intentional movement. Be sure to seek out a supportive environment and a knowledgable coach.
Do: quality functional movement
What can I not do during pregnancy?
To the last point - just the other day I posted a video of myself doing a rope climb. I received a ton of commentary from people ranging from "you are a total badass" to "oh my god, should you be doing that in your condition."
At 32 weeks pregnant able to manage 1-3 higher intensity workouts per week, and in that workout I was feeling particularly strong + empowered. What I didn't show in that 30 second instagram clip, was me scaling the work every other round, and taking long breaks before attempting some of the harder skills.
Third - set your intention for fitness during pregnancy.
Your training goals have now changed: you are training for birth.
Your goals should still revolve around strength, stamina, balance, endurance, flexibility etc. but the outcome is not centred on setting PRs, or weight loss - it's now on building a strong body for pregnancy, birth and post-partum.
I'm launching my post partum fitness series in spring 2018.
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- Dr. Alli Cain