Fitness4Baby Staying Fit and Healthy Before, During and After Pregnancy

Eric Johannsen is an Orange County personal trainer and owner of Fitness4Baby.com whose aim it is to educate pregnant women on the importance of fitness before, during and after pregnancy. With a multitude of programs available online and access to fantastic Orange County personal trainers, pregnant women can now get and stay in shape with ease.

Read More About Fitness4Baby and having a healthy and fit pregnancy

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Pregnancy Health & Fitness Checklist

Congrats on taking the first step toward planning a HEALTHY active pregnancy for the optimal health of you and your child.

PLANNING / PRENATAL / GET STARTED NOW

CLICK HERE to download a printable version

Fitness4Baby is a resource built by pre/post natal exercise specialists. Our information is gathered from sources such as WebMD and American Pregnancy Association, designed to assist you in your journey.


PLANNING:

• You will want to choose an Obstetrician who best fits you and your needs.
  
  
• Gather medical records and insurance information. Boring I know, but important!
  
  
• Consider your birthing options. These days you have many choices so do your homework and pick the one you want. (care provider, location)
  
  
• Make a doctors appointment and get everything checked out.
  
  
• See your dentist and get a full work up to ensure healthy chops!
  
  
• Are your financial ducks in a row? Consult your financial planner so you will be prepared for anything.
  
  
• Evaluate your eating habits. Start changing bad habits now before things get crazy!
  
  
• Are you exercising? Its never to late to start. Pick a time and place and put it into your schedule. Fitness4Baby professionals can guide you through the rest.

PRE/NATAL:

• Congratulations! Shout it from the roof tops! Announce the soon-to-be arrival.
  
  
• Get a jump start on your education of relevant medical terms you may hear in the coming months: CLICK HERE
  
  
• Here are several frequently asked questions. Sometimes you don’t know what to ask until you hear it from someone else: CLICK HERE FOR FAQs
  
  
• Make your first prenatal appointment. A lot goes into this one so come prepared with your information and questions. The first of many, so exciting!
  
  
• Make sure you eat right! Not for two! Here are the pregnancy weight gain guidelines: CLICK HERE
  
  
• Make sure your doctor knows you are continuing your exercise program, starting a new one, and/or consulting a pre/post natal exercise specialist to help you.
  
  
• We encourage you to set up an appointment with a Pre/Post Natal fitness expert to consult and support you on your pregnancy fitness journey. An Orange County personal trainer for pregnancy at Fitness4Baby will customize a pregnancy workout routine for each phase of your pregnancy as well as your post natal program to get you back to your pre-pregnancy body
  

To get started now, simply choose from the options below:

• Where Do I Start?
  
  
• Visit our Pregnancy Exercise Video Gallery for immediate resources for a SAFE pregnancy workout.
  
  
• Schedule your 1st visit at our Orange County Pregnancy Health & Fitness Blog at Fitness4Baby.com

CLICK HERE to download a printable version

How are you doing with your healthy eating and exercise? Again, it’s never too late. We are here for you. Keep plugging away. Your baby and body will thank you later.

Fitness4Baby recommends getting your healthcare provider’s approval before starting of continuing your exercise program during your pregnancy. If your doctor needs more information on our prenatal exercise program, he or she may go to Fitness4Baby.com, email us at: info@fitness4baby.com, or call direct to: 714-336-0040

Best wishes to you during this wonderful time,

Eric Johannsen
Owner
PremiumTrainers
Fitness4Baby.com

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Fitness4Baby is now the Fitness Advisor for OC Mommies!

We are happy to announce our partnership OC Mommies!

We will be working with the OC Mommies to improve their health and fitness, educate them through group activities and seminars, and instruct them in proper exercise form and technique.


We look forward to a long and healthy relationship with the current and future members of OC Mommies.


For more information on there community visit their website OCMommies.com

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Pregnancy "Baby Squeezes" Exercise Video form the Orange County Personal Trainers at Fitness4Baby

Exercise Key:

1st Trimester	2nd Trimester	3rd Trimester	Prenatal	Postnatal

Pregnancy Weight Training Exercises for Core/Abdominals

Pregnancy "Baby Squeeze" Exercise Video

Activation of your deep abdominal muscles (TVA) or “baby squeezes” as I call them if your pregnant. You can do these standing, sitting or in a all-fours position.

Begin by placing one hand on your lower abdominal area.

As you exhale or continue to breath with a shallow breath, pull your middle away from your hand and toward your spine. If you are pregnant you will experience more movement however everyone should feel the belly move inward..

Hold the contraction for a 2 count then relax. As you relax your middle should press up against your hand again as your belly extends back to its relaxed state.

This exercise does not use your lungs to move your middle in. It is the muscle contraction that does it so you should be able to breath comfortable throughout.

Practice this exercise as much as you like and while you are doing your other exercises you should contract these muscles to stabilize your core.

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FREE Consultation: Your First Consultation With A Fitness4Baby Pregnancy Fitness Professional

Orange County Residents May Receive a FREE First Consultation!

Send Your Consult Request Here!

1st Visit With a Fitness4Baby Pregnancy Fitness Professional Includes:

• Face to Face Introduction
  Very important we get to know each other. Phone and email work well but nothing beats a little face time.
  
  
• Primary Care Confirmation
   Confirmation of your primary care providers consent to begin an exercise program. Either a note from you doctor or a signed declaration that you have talked to them and they have cleared you.
  
  
• Exercise History Overview
  Your own personal overview of your exercise history. How long have you been exercising, how often, duration of exercise session, types of activities, time of day, level of intensity. Of course you do not have to have a history of exercise to begin a program even during pregnancy. It is important that we know where you are. Baby steps is still considered walking!
  
  
• Eating Habits Q & A
  Questions and answers about your eating habits. We cannot give you specific instructions on what to eat and what not to eat, however we can give you guidance on healthy eating habits, reading food labels, frequency of eating. If you have specific needs we will refer you to a registered dietitian. Yes we will check your cabinets!
  
  
• Routine PlanningWe will discuss plan of attack that best fits your lifestyle. Where you will be exercising, what time of day, what days during the week. It isn't called an exercise ROUTINE for nothing!
  
  
• Exercise Environment Consult
  We will look at your exercise environment and determine what exercises you will do and where. There is no need for a gym if you don't already have one.
  
  
• Pregnancy Exercise Budgeting
  We will discuss program cost and payment options. Cost may vary depending on your location and time of day.
  
  
• Scheduling
  We will finalize a schedule for training going forward. If we can reach you in 30 minutes we are good to go.
  

Now you have NO EXCUSES to get started on your baby fitness program! IT'S FREE TO GET STARTED!

Send Your Consult Request Here

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"Diabetics Snacks Blog" as some great information for you!

is proud to introduce

Sandy, the author of this blog and a Fitness4Baby follower, is dedicated to helping others learn and manage their diabetes. We can all benefit from Sandy's knowledge and insight. She has sent us the latest research regarding "maple syrup" and its beneficial properties. To read her article please click the link below:

http://www.diabeticsnacks.org/Great_Ways_to_Prevent_Diabetes_with_Maple_Syrup.doc

Of course I have to where my personal trainer hat and remind you all to go easy on the pancakes and butter when you are enjoying the delicious maple syrup!

If you would like to enjoy more of Sandy's posts please visit her blog:

Or you can send her a Thank You to: sandy@diabeticsnacks.org

Sandy, thank for all your good work and information. Stay healthy and fit!

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