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Exercise During Pregnancy
It is well documented that exercising during pregnancy has numerous benefits for both the mother and the fetus (i.e. improve control with management, strength core and pelvic control, improve capability to breath, reduce change of gestational diabetes and so on).
Exercise is a good thing !!!
However, there is a large concern about exercising and overheating. Because of temperature gradient, heat to transferred from hot to cold. While exercising, the mother's body temperature increases and the possibility of this consumed heat will transfer to the fetus causing development issues. So the question of "Will the increase in body temperature affect my unborn child???" is a reasonable concern. However I will give you a three reasons to help reduce your concerns about overheating from exercising during pregnancy.
Before you begin any type of exercise regimen, you should speak to your doctor first.
1. You have a body temperature set point.
 Basically, the body temperature set point is when the body finds its comfort level (like the 3 bears, not too hot, not too cool). This means that the body is able to improve its capacity to eliminate the extra heat generated during pregnancy. Studies has shown that the body temperature progressively decrease within only
ten minutes in the beginning of exercise sessions. Overall,
the body's set point for normal body temperature decreases as does the set point for sweating hence pregnant women swear more readily to dissipate excess heat.
2. You have that "pregnant glow"!!!
It is a common saying of women having a "glow" or "radiance" to them during their pregnancy. Well, that is because you do. Because of the hormonal increase (i.e. pregestrone), the blood vessels
become dilated hence allowing more blood to
flow to the skin surface. You may have "warm" or "flush" feeling in your face or hands due to the thin skin layers within these regions of the body. In addition, the increase in blood volume helps maintain blood flow at a high level activities (exercise wink, wink). This means that during exercise, adequate blood flow reaches the skin to allow heat to leave the body and start the sweat process.
3. You are built for this!!!
 During pregnancy, a women body temperature is typically higher during the first trimester as well as the mornings. But, the body temperature decreases as both the pregnancy and day goes on. One of the reasons is because of breathing capacity. Contrary to the common thought, pregnant women ability to breath in more air increases 40-50% within the pregnancy
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As more air is exhaled from the body, more heat is dissipated from the body. So, deep breathing and long exhalation helps get rid of heat during exercise.
Overall, you should be mindful and practice safety precautions you establish with your doctor and a professional that specialize in this area. Exercise should be fun and consistent. Find something that you like and stick with it.
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| Learn Your Body Mass Index (BMI)
Body Mass Index (BMI) is essentially a height to weight ratio. Am I a healthy weight for my height.
Figure out your BMI now.
Underweight = < 18.5 Normal Weight = 18.5-24.9 Overweight = 25-29.9 Obese- 30 or higher
Remember, speak to your doctor before starting a fitness program and then seek out the right personal trainer for correct program design. Enjoy your workout!
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"Thanks to your website, I'm starting to get back into a healthier lifestyle."
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Exploring NYC's Personal Training Gyms:
We'll return next month with another visit
By Glenn Dickstein
By Chris Granville
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| Best of Manhattan 2014 for Personal Trainers |
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Summer is here and the time is right for some outdoor fun and exercise.
They'll go where you need them.
Scroll down to see amazing insight from personal trainers Julia, Otis, Lisa and Luis.
Have a great workout!
Glenn
P.S. Click those share buttons at the top to spread the news! Thx!
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Why Everyone Should Use Resistance Bands
I wanna list here some, on my point of view, important benefits for you to know exactly why you should try it
Use then with Familiar Exercises
 You can use strength training moves with resistance bands, which will give you a whole new spectrum of feelings.For instance, use them when you do your squats or hip thrusts.
Add Variety
Your muscles quickly adapt to movements you do often, which is why adding variety to your workouts is key for challenging your muscles.
Better muscle mind connection
I have noticed that ever since I start my glutes workout with 2 or 3 sets of warming up with a resistance band, when I do any leg exercises after, I feel my glutes even more and can squeeze those muscle even harder.
 Get that Burn
Yes, you can lift super heavy but you need to get that metabolic stress as well. And a good way to achieve it is finishing up your heavy load rep with a resistance band.
Use them anywhere
If you going away for a vacation you have a great opportunity to challenge your body with a bunch of new body weight exercises using any type of resistance bands. They are small any can fit in your baggage with ease. No gym is required if you have variety of different bands.
With that being said no excuses my dear friends. Summer is a great time to look your best. Level up your fitness!
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With summer just kicking off, a lot of people tend to say or think -
what's the point of starting up or continuing to work on my fitness goals now?
Well what if I told you that by the time Fall rolls around you could actually lose 30 + pounds - hard to believe? Most health organizations and authoritative bodies have constituted a loss rate of 1 percent body per week to be safe for most individuals. If Fall doesn't start for another 12 weeks you could safely shed 1 percent of your body per week, that would equal ______?
Now, let's check out some practical things working in everyone's favor.
 1. Here's a nice long list of Superfoods currently in season:
Blueberries, lemons, oranges, raspberries, strawberries, green beans, lettuce, onions, bell peppers, cucumbers, and tomatoes.
Try some of these light, healthy, great tasting recipes:
(pro tip: go with organic produce, don't skin the pears or cukes)
 2. Best time to workout
Now I'm fully aware of how hard it can be to get up and get going when it is grim and cold out, but now that the days are longer and the weather is nicer - get out and get moving!
Wake up 30 minutes earlier so you can go for a brisk walk, ride your bicycle, or hit some low impact aerobics right in your home.
Not only will your body thank you, but you'll also find yourself in a much better mood and more mentally efficient. Plus, did you know you'll actually burn more fat in warmer weather? Why, because you are generating more heat (energy) aka calories!
Try this low impact aerobic workout to help get you started.
1. In place marches
- alternate right knee up / left knee
2. Side steps
- take 1 step left then return, 1 step right then return,
3. Butt kicks
- place each hand around back with the top area resting against your buttocks and lift your heel towards you palm by bending at the knee.
Perform 1 to 2 minutes of each in a circuit fashion, alternating between legs, at a comfortable rhythmic pace for a minimum of 3 rounds.
Raise the intensity by:
Increasing your pace, Decreasing rest between rounds, or Incorporating various arm movements such as: Alternating straight overhead raises, Alternating Straight forward punches, two arm swings front middle / back & out, or two arm outer / overhead reaches returning back down to your sides - like with jumping jacks.
 3. Hydration, hydration, hydration
Now the good thing is this weather will naturally raise your desire to eat and drink refreshing foods and beverages. So follow your instincts but use good judgement. Instead of gulping down a slurpee or coolatta which can range between 175 to over 800 calories depending on size, quality, and quantity of milk. Consider having a tall glass of naturally flavored water or iced tea instead. Both of these options are much less acidic and can still help to boost mental focus and metabolism.
Adding a few slices of orange, lemon, or cucumber will make either one of these much more palatable and simultaneously provide you with key antioxidants and nutrients. Vary the different options so you can benefit and enjoy from each of the foods unique flavors and nutritious properties.
Also instead going for sugary, calorically dense frozen yogurts, ice creams and ices - try chopping / freezing some of your fave fruits or veggies to have as snacks. Not only are they comprised of a high percentage of water but in many cases they'll also contain a good amount of compounds needed to promote hydration as well as healthy digestion.
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Mistake-proof Your Diet as Your Own Food Photographer
When I was a kid, I hadn't even heard of many of the healthy foods I love today, like kale and quinoa. And the treats I like today, such as coconut milk ice cream?
I had no clue they existed. If you had told me I would get hooked on these things, I would've called you crazy. But by tasting new things, my world expanded. Adding new GOOD foods to your daily meals is the opposite of crash dieting. Swearing you'll never eat another donut is depressing, but trying new foods can be fun and rewarding.
Why don't people try new foods?
- They're afraid of buying (and eating) something that tastes gross
- They're afraid of wasting time & money on food they don't like
- Every time they buy something they don't love, they feel bad because they think they've made a "mistake"
In reality, every healthy new food you try is a win. You'll love some things. You'll dislike other things. The foods you try and don't enjoy are just as much a victory as the ones that become your new favorite food! It's all part of the process.
When I started healthy eating years ago, I wanted to remember which of the new foods I liked, and which I didn't. So I saved all the food labels, and slowly built a long list of healthy foods and snacks that tasted as good as junk. But labels were messy and took up too much space.
Now I simply take photos of new products on my phone.
Sounds obvious, but few people do it. Sure, lots of people take photos of a beautiful home-cooked meal or epic restaurant entree to post on social media. But who takes pictures of food labels?
Armed with the info in your own photo library, you'll never buy something you don't like twice. And you may just discover that, even if you hate salad, you love kale chips.
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