Wednesday, June 22, 2011

Fitness4Baby Is Your Pregnancy Exercise Program!

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Sunday, May 22, 2011

Pregnant Women Health: A Guide to Staying Fit and Healthy Throughout Your Pregnancy

Fitness4Baby brings premium quality health and fitness instruction and information so women have the tools and resources to ensure a healthy pregnancy. Our website and pre/post natal exercise specialists are available to you before, throughout and after your pregnancy.



The components of fitness during pregnancy benefit both the mother and baby. Pregnancy and fitness compliment each other through the variety of physiological and hormonal changes. We will address each component, answer your questions and help you develop a pregnancy exercise program.



Pregnancy Weight Loss / Weight Gain


Weight loss after pregnancy and weight gain during pregnancy are concerns for many women. Fitness4Baby will address factors influencing weight loss/gain, share tools and strategies to influence weight issues and improve health.

  • Caloric expenditure
  • Caloric intake
  • Metabolism
  • Weight distribution


Pregnancy Diet / Nutrition


Pregnancy and nutrition questions are best answered by Registered Dietitians and Nutritionists. Fitness4Baby will provide general guidelines about your pregnant diet. We will also direct you to the most trusted sources of information and nutritional professionals for more specific concerns.

  • Healthy Eating Habits
  • What To Eat
  • What Not To Eat
  • Ask Our RD



Pregnancy Lifestyle


Lifestyle is a general term encompassing work and home based activities, pregnant diet, pregnancy workouts or lack there of. We will provide information to you on various topics which will impact your lifestyle and promote those lifestyle choices which improve pregnant health.
  • Sleep/rest
  • Stress reduction
  • Positive attitude
  • Active leisure


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Contact an Orange County Personal Trainer for Pregnancy

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Friday, July 30, 2010

Semi-Private Pregnancy Exercise Training from the Orange County Personal Trainers at Fitness4Baby!

New Pregnancy Exercise Classes
Coming to Newport Beach!

Fitness4Baby is beginning their first ever strength training program for pregnant women in a small group setting.

With this program you get:

  • Individual workout program designed by our pre/post natal fitness specialist
  • State of the art exercise equipment
  • Premium quality instruction by a Fitness4Baby professional
  • Fun social atmosphere
  • Affordable prices to fit your budget
You will be able to maintain this program throughout your entire pregnancy and beyond!

We are very excited to bring this program to you! Our goal is to enhance the health and well being of as many Orange County women as possible!

More specific details on the program will be coming soon!

If you are interested in this program and want us to keep you informed, please submit the form below, email us at Info@Fitness4Baby.com or subscribe to our blog.



Want to speak with a Fitness4Baby expert right away?

Contact an Orange County Personal Trainer for Pregnancy

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Monday, July 19, 2010

Pregnancy Exercises for Abdominal Separation during Pregnancy from Orange County Personal Trainers at Fintess4Baby

During pregnancy your abdominal area stretches and extends to make room for the growing baby. Sometimes it stretches so far that the right and left sides of your abdominal muscle separate. The separation of the rectus abdominis muscle group at the linea alba during pregnancy is called diastasis recti. This is a very common occurrence and does not threaten the health and well being of the mother and/or baby if recognized, treated, and considered in your daily activities. I won’t get into the physiology or diagnosis but I will address pregnancy exercises to help prevent it, to keep it from getting worse, to recover from and flatten your abdominal area.

Here are the objectives:
  • Find exercises which strengthen your transverse abdominis (TVA)
  • Put together a strength program with a clearly defined protocol and progression
  • Set aside time for yourself to be consistent and diligent in your workout
  • Be mindful in your daily routine to activate your TVA so progress can continue
  • Consult a pre/post natal exercise specialist to ensure proper technique
Begin your exercise routine with an isometric contraction of your TVA. This must be a conscious effort on your part so stay in the moment and focus on quality muscle contractions. Instruction for this exercise can be found in the video library under “Baby Squeezes.
  • Start with 4 sets of 10 contractions and work your way up from there
  • Complete the 4 sets several times a day if possible
  • This muscle group will respond to a large number of reps and this will also enhance your body awareness and efficacy in TVA activation
(*Please note the exercise prescription recommendations are very general. Everyone is different so use them as general guidelines and listen to your body. Consult a fitness professional if needed.)

If you are pregnant in your 2nd trimester progress to doing the squeezes in the all fours position. This will give you the added resistance of gravity. After the all fours position is mastered start moving your limbs while keeping your middle tight and your body stable.
  • From all fours position extend one leg straight out and hold, then bring it back down and to the other leg
  • Do this as well with your arms
  • After you are able to extend all your limbs with control and stability, move to “pointers
Pointers can be found in our video library as well. Remember TVA activation, control and stability are key.
  • Start with your 4 sets of 10 and go from there.
If you are not pregnant yet or in your first trimester you can progress to supine exercises (lying on your back). Start with “heal touches.” Of course doing the pointers are recommended as well.
  • In supine position activate your TVA and bring your legs up to table top position with 90 degree bend in the knee. If you are unable to hold your TVA as you lift your legs, you must stay at this point until you have the strength to lift them without hip movement or loss of TVA contraction.

  • While holding the TVA tight, drop one leg down and touch your heal to the floor. Keep the bend in the knee at first. Master this and then you can progress to extending the leg.
  • Again start with 4 sets of 10 and go from there.
So let’s recap the routine:
  • If you are pregnant in your 2nd trimester progress to the all fours position
  • Non-pregnant and 1st trimester pregnancy can begin doing supine exercises like the “heal touches” as well as pointers
Now this is just the start of your journey. Remember our objectives and you will be on your way to treating your diastasis recti and flattening your stomach. Be mindful in your daily activities and use your new found core activation techniques in every movement. Some daily activities to consider would be:
  • Getting in and out of bed. Engage the TVA before raising up
  • Lifting any object. Yes use your legs but you must activate as well
  • Bending forward and twisting can be a lethal combination. With a TVA activated your back is much stronger
If you are ready for further improvements and overall strength, seek out a fitness professional to help you.

Fitness4Baby would like to thank you for reading our post and wish you the best of luck in your pregnancy, health and fitness.

Want to speak with a Fitness4Baby expert right away?

Contact an Orange County Personal Trainer for Pregnancy

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Tuesday, June 29, 2010

Beginning Pregnancy Exercise Routine Using The TRX Presented By Fitness4Baby

Exercise Key:
First Trimester Pregnancy Workout
2nd Trimester Pregnancy Exercises
Exercises for 3rd Trimester
Prenatal Exercises
Postnatal Exercises
1st Trimester
2nd Trimester
3rd Trimester
Prenatal
Postnatal

Pregnancy Exercise Routine using the TRX System

Pregnancy Exercise Video

We would like to show you an entire beginning level workout using the TRX suspension system with a Fitness4Baby client. This six minute video is for instructional purposes mainly and we do recommend you have several one-on-one private training sessions with a qualified fitness professional before beginning your routine. However, we feel this is a great tool you can use all throughout your pregnancy, very safely and effectively. Please feel free to contact us if you are in need of instruction or if you have any questions.





First Trimester Pregnancy Workout
2nd Trimester Pregnancy Exercises
Exercises for 3rd Trimester
Prenatal Exercises
Postnatal Exercises
Purchase Custom PregnancyAdd Your Custom VideoContact Us

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Contact an Orange County Personal Trainer for Pregnancy

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Thursday, May 27, 2010

Pre and Post Natal Fitness Classes with the OC Mommies

Pre/Post Natal Fitness Classes

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Our FREE fitness classes are taught by our pre/post natal exercise specialists in an informal group setting. Our goal is to educate and instruct the OC Mommies on all aspects of their health and fitness.

OC Mommies Pregnancy Fitness Schedule:

  • Thursday July 15th at 11am @ Neighborhood Cup in Aliso Viejo - Learn how to workout with your baby!


    RSVP by commenting below or calling us at 714-336-0040

  • Thursday, June 3rd at 11am @ Bonita Canyon Sports Park in Newport beach - How to activate your core!
  • Thursday, May 27th at 11am @ Springdale Park in Aliso Viejo - How to activate your core!


Topics Include:
  • How to activate your core!
  • Workout with your baby!
  • More to come...
We will be updating our list of topics as they come about. This will be an ongoing program so stay tuned for the announcements of the additional classes. To receive updates about the next class, simply subscribe to this blog via email or bookmark this page.

Fitness4Baby is committed to helping improve the health and fitness of Orange County residents!

If you are interested in joining them OC Mommies group, they would love to have you. Visit their website at OCMommies.com and sign up. You'll find a ton of free resources there including access to this FREE Orange County Pregnancy Fitness Class!

All the Best,

Eric


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Tuesday, May 25, 2010

What's New with the Orange County Personal Trainers at Fitness4baby!

Check Out What We Are Doing To Improve Orange County's Health and Fitness!

Want to speak with a Fitness4Baby expert right away?

Contact an Orange County Personal Trainer for Pregnancy

Custom Packages - Standard Packages

Pricing - FAQs - Testimonials

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