It is said within the medical community that healthy, pregnant women who exercise tend to have an easier time during delivery. The benefits of exercising during pregnancy include the possibility of a shorter labor, perceive deliver to be less painful, and have a faster recover. Women that exercise during pregnancy have stronger muscles and better balance and coordination, reduced swelling and less back pain. Women also have a faster post partum recover and tend to regain energy faster .

Not sure what to do or where to start?

   Try following the Pre and Post Natal Basic Guidelines. If you are still looking for some more direction, then check out our On line Pregnancy Personal Training Program, and learn how to workout in the 1st, 2nd, and 3rd trimester. Download a workout and cardio routine and view images of how to perform specific exercises and stretches listed under Pregnancy Workout Programs. You can also work with one of our Certified Personal Trainers, that will guide you step by step through your program. Learn how to perform exercises and stretches that are safe and beneficial to you and your babies health. You may even join the fun in one of our boot camps and bring a friend or two. Whatever your needs, Laguna Beach Fitness is here for you and your baby.

Pre and Post Natal Basic Guidelines:

Low impact cardio machines: walking on treadmill, stationary bike, recumbent bike, elliptical trainer and cross-trainer (avoid bouncing and jarring motion)

3 – 5 days of cardio for beginning clients

5 – 7 days of cardio for active clients

Keep heart rate between 50% and 65% of Heart Rate Maximum (220 – Age)

Cardio and Exercise Intensity should range from moderate to somewhat hard

20 – 30 minutes of exercise per day (cardio and/or weights), Beginning clients start with 5 minutes and work you way up to 20 – 30 minutes

2 – 3 days a week of Resistance Training 12 – 15 reps

Avoid Stomach and Back exercises after 1st trimester

Do Not foam roll inside of the lower legs, this could induce premature contractions

Do Not foam roll varicose veins or where there is swelling

Perform flexibility exercises in seated or standing positions

Increase of 300 calories per day during the second and third trimester (metabolic rate increases by approximately 25%)

Increase protein intake around 71 grams per day

Carbohydrates around 175 grams per day (45 – 65% of Total Calorie Intake)

Fat intake is 20 – 35 % of Total Calorie Intake

Approximately 28 grams of fiber per day

Approximately 27 mg of Iron per day1000 – 1500mg of Calcium per day

600mcg of Folic Acid (folate) per day

At least 3 Liters of water of 13 cups of water per day