Jessica Luengo

Now that I am in my 33rd week of pregnancy (only 7 more weeks to go!), I am feeling my body more than ever!!! Even though walking and yoga classes are great options, my #1 workout routine is still PILATES at least 4x a week. Nothing makes me feel more comfortable than working my body in a controlled environment where I can focus on my breathing, muscle contracting, and movement.

Over the years as a pilates instructor, I have trained many clients throughout their pregnancies and helped control their weight gain, retain their muscle tone, and focus on their breathing (which I’ve heard helped them through labor! ). Afterward, we worked hard to get their pre-baby body back as soon as they were ready and able!!

Now, going through the whole pregnancy process myself (from nausea in the first trimester, to feeling comfortable & active in my second, then feeling the most tired & large in my third), I understand how pregnancy can make you feel amazing at some points, slow at others, and all around TIRED for no good reason! (well, you are making a baby after all…)

While everyone reacts to pregnancy differently, there are ways to stay as comfortable as possible during pregnancy, and one BIG WAY is to keep an exercise routine. Excessive weight gain during pregnancy can not only be difficult on your mind, it can be hard on your body in general. There’s the stretching of skin (aka “stretch marks”), excess body fat, varicose veins, enlarged and achey breasts and uncomfortable sleeping positions. Not to mention food aversions, nausea, headaches, insomnia, skin discoloration, dry skin and acne. Sounds like a party, right?? Ha! It’s not all that bad, since not everyone has those symptoms…but there are ways to stay healthy throughout the entire pregnancy process no matter what.

Here are some of my pregnancy must-haves, from pilates exercises to healthy snacks & small meals! Hopefully this helps if you’re pregnant now or are planning on becoming pregnant soon  

 

 

 

 

 

 

 

Pilates Exercises: These are just some of my favorites. Working your arms is essential since you don’t want to gain fat (aka “flab”) in that area. 

Arms - all of these exercises can be done by being on your knees or by sitting on the box, whichever is most comfortable for you and where you feel most stable. Make sure you are on a long 1/2 spring (if using a stott reformer) or a blue spring (if using a balanced body reformer).

Single Arm Pull: Either sitting on one side of the box or lining your knees in a straight line facing either the right or left side of the machine, place one hand in the pilates handle and slowly pull rope in toward center of the body where it meets your other hand (opposite arm stays stationary in the middle of the body, the only part moving is the arm with the rope as it opens and closes). Keep your spine upright and gluteus tight, control should be from center of the body, and you should feel this contraction from your upper arm to your chest area (otherwise thought of as “pulling from your armpit”). Slowly repeat sequence for 10-15 reps and switch to repeat on opposite side.

 

 

 

 

 

 

Arm Raises: Sitting on the box (straddled, see below) or being on your knees facing the front of the machine, slowly lower arms down by your hips and then raise them up to your belly button – hold. Slowly lower and repeat for 10-15 reps.

 

 

 

 

 

 

 

Pilates Ring: Standing on the ground with your feet hip width apart, hold the ring in front of the center of your body by the palms of your hands. Slightly compress ring in and hold tension. Release and repeat for 20-30 reps. Make sure you are standing tall and your shoulders are down (not tensing up toward your neck). You can rest for 30 seconds and repeat this sequence 2-3 more times.

 

 

 

 

 

 

 

 

Bosu Ball: Sit on ball with feet in front of you. These are all exercises you can do while sitting on the bosu ball…

1.) Slightly roll hips from side to side on the ball, releasing any tension you might have in your hip flexors or lower back. Do this for at least 60-90 seconds and hold any spots that are extremely tight for longer periods of time. 

2.) Start to tuck your pelvis forward and backward to contract your deep abdominal muscles (you want to still work them even though your pregnant, just no crunches or anything working the “superficial” or outer layer of muscles).

3.) Separate your feet wide on each side of you and rock the bosu ball from side to side, holding each side for at least 10 seconds and fully extending one leg to stretch. This helps extend those hip flexors, hamstrings and calf muscles. (see image below)

 

 

 

When I do leg/butt exercises, it’s mostly leg lifts done behind the machine by holding onto the footbar, squats or footwork on the reformer using the footbar, and leg circles with my feet in the ropes. The squats, footwork and leg circles (or any exercises with my feet in the ropes) are preformed lying on my back on the reformer machine with a towel or pillow under my head to keep my chest propped up.

*all exercises are not described or shown but just message me for further description!

 

 

 

 

 

Now…onto my favorite small meals & snacks since being pregnant!

-Blueberry, banana, kale & almond butter smoothie. I blend this with 1 scoop of vegan protein powder and 1 cup almond milk. It’s delicious, filling, and healthy!

 

 

 

 

 

 

 

 

 

-Whole grain bread or honey wheat bagel (toasted) with 2 tbsp either almond or sunflower seed butter topped with 1/2 sliced banana — or topped with 2 tbsp. reduced-fat cream cheese with sliced tomatoes & fresh ground pepper.

 

 

 

 

 

 

 

-Oatmeal (made with water or almond milk) topped with cinnamon, 1 tsp. agave nectar, 1 tbsp. chopped walnuts and 1 tbsp. raisins

 

 

 

 

 

 

 

-2 organic eggs scrambled with 1 handful spinach and 2 tbsp. shredded cheese topped with avocado slices

 

 

 

 

 

 

 

-1/4 cup of organic hummus (I make my own from the recipe out of my cookbook) served with carrots, cucumber slices and/or pita wedges

 

 

 

 

 

 

 

 

-1 cup organic Greek yogurt (with low fat or non fat, I love Wallaby found at Whole Foods Market) mixed with 1 tsp. agave nectar, 1/4 tsp. cinnamon, handful of fresh berries and homemade granola (recipe found in my cookbook)

 

 

 

 

 

 

 

 

-Sauteed veggies with 1 tbsp. sesame oil, 1 tbsp. low sodium soy sauce, fresh ginger and lean protein (either tofu, chicken breast, turkey, flank/skirt steak) over 1/2 cup brown rice

 

 

 

 

 

 

-Vegetable sushi rolls

 

 

 

 

 

 

-Whole grain crackers with sharp white cheddar cheese or low-fat cottage cheese

 

 

 

 

 

 

 

 

 

-Organic string cheese. I usually eat this along with an apple or orange

 

 

 

 

 

 

 

 

 

 

-Larabars (I love “Chocolate Chip Cookie Dough” flavor)

 

 

 

 

 

 

 

-1/4 cup unsalted almonds, cashews, pistachios, walnuts and/or sunflower seeds mixed with 2 tbsp. dried cranberries and cherries (sometimes I add dark chocolate covered berries if I need a sweeter snack!)

 

 

 

 

 

 

 

 

-2 cups air popped popcorn (low sodium)

 

 

 

 

 

 

 

Enjoy, eat what you crave (but not too much if it’s not good for you!) and try to find healthy alternatives to foods you find yourself often wanting (i.e. frozen yogurt instead of ice cream, homemade small pizzas instead of extra large & greasy delivery ones, fresh fruit instead of juice, whole grain verses white flour, etc.)

Please feel free to message me with any questions, comments or pregnancy stories you might have. I love to hear them all!