34 Weeks Pregnant!

This is a little late, but oh well 😉

Baby Bump #4 Update!
34 weeks pregnant…
41 days to go!

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Beginning weight: 118lbs (height 5’1″)
Current Weight: 136lbs

Gender:  Boy!!!

Baby Names: Ugh this is SO hard!!!  Two we have picked out are Bostin and Ryott.

Baby is the size of a Cantaloupe!

Maternity Clothes? A few pieces but mostly yoga pants! )

Sleep? What’s that? Lol no seriously I’m looking forward to nap time once little man gets here!

Linea Nigra? Very light but starting to show up

Stretch Marks? Not any new just old ones.

Symptoms:
Shortness of breath, Probably due to my boobs quadrupling in size and accounting for 90% of my weight gain lol!! 😉

Heartburn/Acid Reflux has become VERY annoying. 

Braxton Hicks contractions are very frequent.

Baby boy moves like crazy, and often gets hiccups. 

Morning sickness has decided to make it’s way back into my world. Which makes eating and drinking difficult.  Same with the heartburn!

Workouts?  With getting contractions early I’m playing it safe and sticking to stretching, yoga movements,  and my normal daily activities (running our gym, training clients, and chasing a toddler around lol).

Diet? I’m still following IIFYM, with macros at 60-85g fats/ 400-450g carbs / 110-120g Protein / 35-50g Fiber …it’s almost become difficult to hit these daily due to my stomach shrinking or being smashed lol. NOTE: this isn’t normal for most pregnant women, I worked for months before I got pregnant to build up my metabolism.
Lately my numbers have been much lower, not by choice.  But morning sickness and acid reflux make eating near impossible right now.

Supplements?
Prenatal Pill
Vitamin E
ProSupps Liquid Aminos PSXXIII
ProSupps Karbolic
ProSupps TC-F Isolate Protein
Black Strap Molasses
Braggs Apple Cider Vinegar (helps acid reflux… among other things)

I Sweat Glitter Crop Top

New Boxy I Sweat Glitter Crop Top!!! In fun bright colors! Available next week!!! ♥

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#theproteinprincess #codylawyerfit #isweatglitter

Why you should SQUAT instead of Kegels!

Why you should be doing Squats instead of Kegels during pregnancy.

Whether you’re pregnant or not one of the most important muscles to strengthen is your pelvic muscles. In a nutshell this is because your pelvic floor is under all your organs, and during pregnancy the extra weight of your baby. Having a strong pelvic floor during delivery helps tremendously with labor and delivery as well as recovery.

One of the main side effects (not just from childbirth) of a weak pelvic floor is urinary incontinence. About one in four women suffer from urinary incontinence, the involuntary loss of urine when sneezing, coughing, or laughing. And even more have what’s called “urgency incontinence” when the urge to urinate is so strong that you fear you won’t get to the bathroom in time. In order to prevent this kind of urinary problem, you have to develop strong buttocks (glute) muscles and get in touch with your pelvic floor. We always hear how we should practice our kegels especially while pregnant.

I know this goes against everything we as women have been taught. When in fact kegels can actually make pelvic floor disorder worse in some cases. The Kegels strengthen the PC (pubococcygeous) muscle, which closes the sphincters of the pelvic floor and stops the flow of urine. Kegels are a step in the right direction. But they don’t address the function of the entire pelvic floor, they strengthen only one muscle. A strong, rigid muscle isn’t necessarily a functional, strong, flexible muscle. Remember TIGHT isn’t necessarily STRONG! You want strong, that’s where the squats come in.

Why squats? Well squats are the main exercise that builds good strong glutes. The muscles that balance out the anterior pull on the sacrum are the glutes. A lack of glutes, or having no butt, is what makes this group so much more susceptible to pelvic floor disorder (PFD). Zero lumbar curvature, missing the little curve at the small of the back, is the most telling sign that the pelvic floor is beginning to weaken.

I’m not saying you have to go load a bar with weight on your back to squat. Bodyweight Squats are perfect. Your main goal is to squat low. Some women may have a hard time with this. It takes practice and getting your range of motion down. When I first started I couldn’t even get parallel. My hips were so tight it was difficult. Now I can literally touch my butt to my heels no problem. Think of squatting to pee while camping or an emergency pit stop on the side of the road while traveling. That is how low you need to get. Squatting this low or deep is to create the posterior pull on the sacrum and balance the work of the pelvic floor.

I can’t express how important it is to get your range of motion down to perform a perfect squat. It takes lots of practice and stretching. Below are some pictures and suggestions I recommend to start practicing.

STRETCHES
These stretches really help loosen up your hips, glutes and lower back.

A. Sitting Hamstring Stretch
This stretches your inner thigh, hips, glutes and lower back muscles. Sit on the floor with one leg out to the side and the other leg bent to the inside. Gently reach for your toes on the outstretched leg. Repeat on the other side.

B. Butterfly Stretch
The butterfly stretch exercise stretches your inner thighs, groin, hips, and lower back. If you are prone to lower-back discomfort, take extra care to lean forward from your hips rather than rounding your lower back. This exercise may also cause some knee discomfort. This procedure demonstrates the butterfly stretch that most fitness experts recommend. Sit up tall with the soles of your feet pressed together and your knees dropped to the sides as far as they will comfortably go. Pull your abdominals gently inward and lean forward from your hips. Grasp your feet with your hands and carefully pull yourself a small way farther forward. You should feel the stretch spread throughout your inner thighs, the outermost part of your hips, and lower back.

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C. Hip, Glute and Sciatica Stretch
During pregnancy many women (including myself) experience tightness through your hips and glutes. During your 2nd and 3rd trimester laying on your back to stretch isn’t an option. This movement is very mild but trust me you’ll feel it…. even if you’re not pregnant!

C1. Sit upright on edge of a sturdy chair. Cross leg placing upper ankle on your quad.

C2. Slowly lean forward till you cannot go any further. You will feel the stretch through your glutes and hip.

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Body Weight Exercises to Practice

D. Bodyweight Squats
Be sure to do the stretches above before you start.

D1. To perform a body weight squat, clasp your hands together and hold at your chest (you can also extend your arms straight out in front of you with your palms down). Keep your feet flat on the floor a little wider than your shoulders. Slowly bend your legs to start the exercise and make sure to keep your back as straight as possible. You should also keep your head up and try to look straight ahead during the exercise.

D2. Keep your feet flat on the floor as you squat down. When your thighs are parallel to the floor, stand back up to finish the first repetition. Try to do at least 10 repetitions and then take a short break. Really focus on your depth. Once you get use to them work on holding your squat at the bottom.

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E. Plie or Sumo Squats
Plie squats are slightly different than regular squats. The main difference between the two exercises is the placement of your feet. During a regular squat, the feet are placed shoulder width distance or slightly wider apart, and the toes face forward. When doing a sumo squat, the feet are in a wide stance with the toes turned out at an angle. The plie and regular squat both work the glutes, quadriceps, hamstrings, hip flexors and calves. However, the plie squat places more emphasis on the inner thighs and glutes.

E1. Stand with your feet in a wide stance, with toes turned outward. Place hands on your hips for support.

E2. Lower yourself down by bending your knees. Once your thighs are parallel to the floor, rise back up, squeeze your glutes and steadily and repeat.

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F.  Wall Sits
Wall sits is an example of an isometric exercise. In this type of exercise, the contracting muscles produce little or no movement. One drawback of isometric exercises is that they only strengthen the muscles in the angle in which you hold the position. You can overcome this drawback by repeating the exercise at different angles. For example, drop only a couple of inches down the wall the first time you do the wall sit. When you repeat it, lower yourself a couple inches more. Breathe regularly while you hold the wall sit. To protect your knees, keep them pointing straight in front of you and don’t let them pass in front of your toes.

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32 Weeks Pregnant!

Baby Bump #4 Update!
32 weeks pregnant…
8 weeks/ 56 days to go!

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Beginning weight: 118lbs (height 5’1″)
Current Weight: 134lbs

Gender:  Boy!!!
Baby is the size of a Squash!

Maternity Clothes? No… yoga pants are my best friend right now. I probably need to order a few items.

Sleep? What’s that? Lol

Linea Nigra? Very light but starting to show up

Stretch Marks? Not any new just old ones.

Symptoms:
Shortness of breath, Probably due to my boobs quadrupling in size and accounting for 90% of my weight gain lol!! 😉

Heartburn has become pretty annoying. 

Braxton Hicks contractions are very frequent.

Baby boy moves like crazy, and often gets hiccups. 

Workouts?  With getting contractions early I’m playing it safe and sticking to stretching, yoga movements,  and my normal daily activities (running our gym, training clients, and chasing a toddler around lol).

Diet? I’m still following IIFYM, with macros at 60-85g fats/ 400-450g carbs / 110-120g Protein / 35-50g Fiber …it’s almost become difficult to hit these daily due to my stomach shrinking or being smashed lol. NOTE: this isn’t normal for most pregnant women, I worked for months before I got pregnant to build up my metabolism.
I’m having a hard time eating lately, I feel like I’m having morning sickness all over again. Blah!

Supplements?
Prenatal Pill
Vitamin E
ProSupps Liquid Aminos PSXXIII
ProSupps Karbolic
ProSupps TC-F Isolate Protein

30 Weeks Pregnant!

Baby Bump #4 Update!
30 weeks pregnant!

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Beginning weight: 118lbs (height 5’1″)
Current Weight: 130lbs

Gender:  Boy!!!
Baby is the size of a Cabbage!

Maternity Clothes? No… yoga pants are my best friend right now.

Sleep? What’s that? Lol

Linea Nigra? Nope not yet

Stretch Marks? Not any new just old ones.

Workouts?  With getting contractions early I’m playing it safe and sticking to stretching, yoga movements,  and my normal daily activities (running our gym, training clients, and chasing a toddler around lol).

Diet? I’m still following IIFYM, with macros at 60-85g fats/ 400-450g carbs / 110-120g Protein / 35-50g Fiber …it’s almost become difficult to hit these daily due to my stomach shrinking or being smashed lol. NOTE: this isn’t normal for most pregnant women, I worked for months before I got pregnant to build up my metabolism.

Supplements?
Prenatal Pill
Vitamin E
ProSupps Liquid Aminos PSXXIII
ProSupps Karbolic
ProSupps TC-F Isolate Protein

In other news, Baby Center just sent me an email updating me on what to expect at 30 weeks…
That I’d be tired – ✓
Clumbsier than normal – ✓
Heavier- ✓

Sounds like I’m right on track lol!

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PREGNANCY TIP- Stretch Tight Hips / Sciatica

During pregnancy many women (including myself) experience tightness through your hips and glutes. During your 2nd and 3rd trimester laying on your back to stretch isn’t an option.  This movement is very mild but trust me you’ll feel it…. even if you’re not pregnant!

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Preventing Swelling and Varicose Veins in Legs

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Compression stockings are often recommended during pregnancy to help energize tired, achy legs, help prevent and reduce swelling and promote better circulation. Great for those who are standing or sitting for long periods of time, gradient compression products help keep legs healthy.

Gradient compression hosiery during pregnancy helps keep your legs looking and feeling their best! Often recommended for those with tired, achy, fatigued legs and feet, swollen feet or ankles or mild to moderate swelling, gradient compression helps keeps your legs going strong! What busy momma couldn’t use a little extra energy?

By applying the tightest “squeeze” to the ankle and then gradually decreasing the pressure up the leg, gradient compression hosiery help promote better circulation and more leg energy.

If you are experiencing any of the following, you may benefit from wearing gradient compression:

• Tired, aching, fatigued legs

• Swollen feet, ankles, and legs

• Mild to moderate swelling

• Stand or sit for long periods

• Traveling

• Overweight

Even if you do not have any of the above conditions, you may still appreciate the benefits of wearing compression because of how great they make your legs look and feel! I do tend to swell during pregnancy and wearing compression stockings help tremendously!

• About 40% of all pregnant women suffer from varicose veins.

• Pregnancy increases the body blood volume.

• The increase level of the hormone progesterone cause blood vessel to relax. Therefore valves separate slightly and they don’t work properly, letting the back-flow of blood in the veins.

• The uterus presses against the major veins in the pelvic region and increases the pressure in the leg veins are then subject to becoming varicose.

• The weight increase enhances the risk of venous insufficiency affecting the legs.

Although I have not had to deal with varicose veins I know many women who have especially during pregnancy. I have always taken precautions to prevent them and so far so good. Below are some things I personally do.

But first… what are varicose veins?

Varicose veins are swollen veins that may bulge near the surface of the skin. These blue or purple, sometimes squiggly veins are most likely to show up in your legs, though you may also get them in your vulva or elsewhere. (In fact, hemorrhoids are really just varicose veins of the rectal area.)

You may have little or no discomfort from them, or they may make your legs feel heavy and achy. The skin around a varicose vein may also itch, throb, or feel like it’s burning. The symptoms tend to be worse at the end of the day, especially if you’ve been on your feet a lot.

Many women first develop varicose veins – or find that they get worse – during pregnancy. As your uterus grows, it puts pressure on the large vein on the right side of your body (the inferior vena cava), which in turn increases pressure in the leg veins.

Veins are the blood vessels that return blood from your extremities to your heart, so the blood in your leg veins is already working against gravity. When you’re pregnant, the amount of blood in your body increases, adding to the burden on your veins. And your progesterone levels rise, causing the walls of your blood vessels to relax.

They’re more common in women than men, and if you have them, they tend to get worse with each successive pregnancy and as you get older. Being overweight, carrying twins or higher multiples, and standing for long periods can also make you more susceptible.

The good news is that varicose veins tend to improve after you give birth, particularly if you didn’t have any before you got pregnant. And if they don’t get better, there are a variety of ways to treat them.

You may have also noticed tiny blood vessels near the surface of the skin, especially on your ankles, legs, or face. These are called spider veins. These don’t cause discomfort, and they typically disappear after delivery.

You may be able to prevent them or at least minimize them. Here are some tips:

• Exercise daily. Even just a brisk walk around the block can help your circulation. Swimming is also wonderful.

• Strive to keep within the recommended weight range for your stage of pregnancy.

• Elevate your feet and legs whenever possible. Use a stool or box to rest your legs on when you’re sitting, and keep your feet elevated on a pillow when you’re lying down.

• Don’t cross your legs or ankles when sitting.

• Don’t sit or stand for long periods without taking breaks to move around.

• Sleep on your left side. Wedge a pillow behind your back to keep yourself tilted to the left and elevate your feet with a pillow. Since the inferior vena cava is on the right side, lying on your left side relieves the vein of the weight of the uterus, thus decreasing pressure on the veins in your legs and feet.

• Wear special support hose. Graduated-compression stockings, which are twice as thick as normal pantyhose, work best. These stockings are available from medical supply stores and pharmacies. They’re tight at the ankle and get looser as they go up the leg, making it easier for blood to flow back up toward your heart. As a result, they help prevent swelling and may keep your varicose veins from getting worse.

To prevent blood from pooling in your legs, put the stockings on before getting out of bed in the morning, while you’re still lying down, and keep them on all day. Heavy-duty support hose may be bothersome, especially in hot weather, but bad varicose veins can be more uncomfortable.

They may not be the sexiest stockings, but I promise they keep your legs super sexy!

** On a side note, not just pregnant women benefit from wearing compression stockings. If you experience any of the symptoms mentioned above. If you a work night shift. Also my dad is a marathon runner and suffered from swelling post runs, compression stockings helped him greatly.

Cody Lawyer/ The Protein Princess
Mother of 3 and 29 weeks pregnant
Ironworks Gym Owner
ISSA CPT