I seriously LOVE receiving email from readers! It really makes me feel good to know you trust me with your questions. I answer every email…if it is within my scope.
What does that mean?
I have my NSCA-CSCS, so I’m technically qualified to answer many questions about exercise plans, certifications, and some nutrition. However, when it comes to supplements, I cannot recommend any particular supplement, vitamin or program. But, I can share what has worked for me in an effort to help you decide.
Does that make sense?
And, I am happy to answer any questions about my specific training, running, and diet, etc. Most recently, I have received many questions regarding pregnancy which is no surprise!
While, again, I’m no expert, I can answer what has worked for me. You should ALWAYS consult your doctor first!
1. Did you wear a heart monitor to ensure that yours is never raising above 140 bpm?
Yes. I wear the Polar FT 40 HRM which tracks current HR, calories burned, average HR, time, & max HR. FYI, this model does not track distance.
However, I was not concerned about staying at or below 140 BPM. That is a outdated guideline. It does not take into account one’s exercise background, health history, or current fitness. Should a virtual sedentary individual have the same prescription as one who previously works out 5-6 days a week for 45 minutes or more? Probably not.
I use the “talk test” while working out and leading fitness classes. If I could exercise and instruct, I felt comfortable continuing. If I became short of breath, I knew I needed to dial it back. When I’m leading a class, adrenaline takes over, so I used the HRM to keep myself in check! Plus, I wanted to make sure I was giving participants a legit workout too!
2. My doctor suggested keeping my heart rate below 140 and don’t lift more than 25 lbs! I was blown away! Did you have your doctor’s support in continuing CrossFit?
Thankfully, I have a supportive doctor who understands my job and passions. The best rule of thumb? If you’ve been doing it prior to pregnancy (CrossFit, running, Turbo, Yoga), then you can continue doing it until you feel uncomfortable.
I wrote a post on CrossFit During Pregnancy that discusses when I began to modify CrossFit WODs. The picture above is at 26 weeks, and I’m holding a 35 lbs. kettlebell. During the workout, I used a 50 lbs kettlebell for dead lift high-pulls. While pregnancy isn’t necessarily the time to try to PR or find your 1RM (one repetition maximum), you can continue to train doing what you love.
3. Could you tell me where you have been able to find some great workout clothes for pregnancy?
Looking cute while gaining weight? That’s a tough one! Maternity clothes have come a long way, and I have found a couple favorites:
And, the For Two Fitness tank top is just as comfy as the tee. Plus, I love the bright color!
4. Are you taking supplements while you are pregnant?
Yes and no. I stopped taking my beloved GenetixHD program when I found out I was pregnant. Oh, how I love that line! And, I switched from the GNC Active Women’s Mega Ultra Vitapak to the Prenatal Program. I believe you have can have doctor write a prescription for prenatal vitamins too.
I’m also taking the Ultra Probiotic Complex for improved digestion. Things can…cough, cough…slow down as your baby and belly grows.
5. Do you still use protein powder?
Yes! With the warmer temps, I’m all over smoothies lately!
And, of course using it in my No Bake Protein Bars.
6. Could you tell me more about what you make sure you eat in a day while pregnant? I’m trying my best but again there is so much conflicting advice I get so confused.
I think this is different for each woman. I never experienced morning sickness, so I had very few, if any, food aversions. In fact, I craved protein my first trimester, eating eggs almost everyday.
Throughout my pregnancy, I have tried to make healthy choices but I certainly don’t beat myself up for indulging. An additional 300-500 calories a day is quite normal during pregnancy (source).
Some of my mostly-healthy food staples: oatmeal, Greek yogurt, cottage cheese, almond milk, apples, bananas, peanut butter, snap peas, carrots, spinach, hummus, string cheese, chicken, Kashi pizza, California sushi rolls, protein bars…
Some of my not-so-healthy choices: gummy candy, ice cream, diet coke.
While I ultimately want to put only the very best in my body, I’m not going to beat myself up for consuming more or having dessert. I’m human! Also, depending on your weight/body composition pre-pregnancy, you may need to gain more or less weight. My doctor wanted me on the higher end of the 25-35 lbs range.
In case you missed the first segment, here’s Part 1 Reader Questions: Exercise and Pregnancy.
What other questions do you have? –By the way, some of your emails go to my junk folder, so be sure to check yours if I haven’t responded in a timely manner!