Fit Pregnancy

Planning an Exercise Program During Pregnancy

Posted by on Apr 27, 2015 in Fit Pregnancy | Comments Off on Planning an Exercise Program During Pregnancy

Participating in low- to moderate-intensity exercise during pregnancy can offer physical and psychological benefits to a mother and baby. Benefits for the mother can include an easier labor with less complications, as well as an improved mental state and more positive attitude. Mothers that exercise tend to give birth to leaner and more neurologically mature infants when compared to infants born to women that do not partake in regular physical activity during their pregnancy. It’s important that a pregnant woman that is exercising is also eating a healthy and adequate diet. Consult your diet and exercise plan with your doctor before making it a part of your regular routine, just to be safe! Exercising at a low- to moderate-intensity for approximately 30 minutes each day, or most days of the week, is a great way to stay healthy, avoid a higher-than-average weight gain, and a way to positively impact the health of your baby.

When developing an exercise program remember TO DO the following things:

-Drink plenty of water

-Keep heart rate below 140 beats per minute (ask your health care professional where you can obtain a heart rate monitor)

-“Cool down” after exercise sessions so your heart rate can return to normal at a safe rate

When developing an exercise program AVOID the following things:

-Exercising in hot, humid weather

-Becoming overly tired

-Activities that may cause falls due to a rapid change in body position

-Strenuous/endurance activities because these activities may cause lower-than-average birth weights

-Exercising if discomfort occurs

-Deep flexing (for example, deep knee bends), joint extensions (for example, leg stretches), and jumping.

-Exercises that are done while laying down on your back after about the fourth month because these types of exercises can decrease blood flow to the fetus

Stay fit and feel better with exercise during your pregnancy. Share your exercise programs with us! What works? What’s fun? How do/did you feel?

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Yoga for Pregnancy

Posted by on Apr 21, 2015 in Fit Pregnancy, General | Comments Off on Yoga for Pregnancy

Pregnant woman exercising, isolated on whiteYoga is a great way to tone the body and relax. It’s beneficial for people of all ages and can be physically and emotionally positive for any mom-to-be. If you are currently taking yoga classes and are pregnant, be sure to inform your yoga instructor. Depending on how far along you are, they will need to instruct you on the modifications necessary for each pose. There are also specific classes out there for pregnant women that will be easier and less strenuous on the body.

Benefits of yoga during pregnancy can include longer and more restful sleep and decreased stress and anxiety. Yoga promotes increased movement which can improve flexibility, strength, and endurance of muscles, as well as a decrease in lower back pain and even headaches.

I took a friend to my yoga class while she was at the end of her first trimester. It was her first time practicing yoga and she was a bit hesitant. The instructor was easily able to make modifications for her throughout the class. My friend said it was a great way to get exercise without worrying about over-doing it or getting too tired, plus she didn’t get over-heated and got to wear cute and comfy clothes.

Yoga is a great way to get exercise, meet other moms-to-be, and relax.

Practice yoga for a healthier pregnancy. Share your yoga experiences with us!

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Fun & Healthy Easter Snack

Posted by on Apr 12, 2015 in Fit Pregnancy, Foodie Fun & Recipes, Holidays | Comments Off on Fun & Healthy Easter Snack








This past Easter, I encountered a new twist on an old favorite. I was dying Easter eggs with my niece and talking to my sister about the future of our colorful creations. My sister asked me if I had ever tried deviled eggs made with avocado instead of mayo. I had not and was excited for the new experience! But, I had to wait until Easter day. So, the big day rolled around and I was finally able to try the new treat. They were so yummy! The kids named the deviled eggs “Shrek eggs.” If your kids are hesitant to try these unusual looking snacks, “Shrek eggs” sure does make them sound more fun and appealing. Not only does avocado add something new to a classic, but it has zero cholesterol, contains vitamins A, C, and B-6, as well as iron and magnesium, and is significantly higher in potassium and protein when compared to mayo. I highly recommend substituting avocado for mayo next Easter. Or, why not try it now? Let us know what you think! Avocado deviled eggs are a healthier option for all ages.

Try this simple recipe:
12 boiled eggs
1 avocado
2 tbsp dijon mustard
1 tsp salt
1 tsp pepper
Garnish with paprika

Other mix-ins to try:
-Get some extra veggies and flavors by adding finely chopped tomatoes and onions and a splash of lime juice to make guacamole deviled eggs. Top with cilantro.
-To satisfy savory cravings, top with crispy bacon.
-Spice up your avocado deviled eggs by adding roasted red pepper flakes or Frank’s Red Hot Sauce.

Tell us your favorite and share any ideas for future healthier Easter snacks!

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5 Nutrition Tips for Breastfeeding Moms

Posted by on Jan 9, 2015 in baby, breastfeeding, Fit Pregnancy, General, New Mom on the Block, nursing, Toddler, Toddler Tips | Comments Off on 5 Nutrition Tips for Breastfeeding Moms


So you’re a new mom who’s made the decision to breastfeed—congratulations! Breastfeeding offers many long-term benefits to mom and baby, including reduced incidence of postpartum depression, reduced rate of infant mortality and illness, higher IQ scores later in childhood, greater attachment bond between mother and baby, and reduced risk of ovarian and breast cancer in mom.

While we hope you and your baby reap only the rewards of breastfeeding, we know how challenging it can be too. From latching and supply issues to mastitis and food sensitivities, you may encounter a few road-blocks on your breastfeeding journey. If you’re facing breastfeeding challenges, contacting your local La Leche League or the lactation consultants at your delivering hospital or midwifery center are great places to start getting support. In the mean time, here are 5 nutrition tips for breastfeeding moms to help set you—and your baby—up for nursing success!Baby's Own Room

  1. Eat Enough Calories
    Believe it or not, breastfeeding moms need even more calories than pregnant women. On average, breastfeeding can burn anywhere between 400 and 1000 calories per day, depending on how much your little one eats. To ensure that your supply stays up and that you, the mama, are getting enough nutrients and calories for yourself, make sure you eat at least 500 extra calories per day.
  1. Make Your Calories Count
    Many breastfeeding new moms find that the major hormone shift that occurs after birth leaves them queasy and kills their appetite, much like in early pregnancy. Additionally, a lot of new moms find that they barely have time to eat, and it’s easy to forget to feed yourself when caring for an newborn. Because you may not be on top of snacking and meals, when you do eat make sure your calories count. Healthy fats, fruits, and vegetables are great choices. Think mashed avocado on toast, “green” smoothies with an added scoop of almond butter or coconut oil, and a handful of almonds with a piece of fruit. One avocado alone contains around 250 calories, most of which come from good fats!
  1. Drink A LOT
    As we said, it can be easy to forget that mom needs taking care of, too, when there’s a new baby in the house. Enlist the support of your spouse, parent, postpartum doula, or whoever is around to help you remember to drink lots and lots of water. Those giant water cups hospitals give out in the maternity ward come in handy when you don’t have time to get up and down from the couch between nursing sessions to refill a measly 8 oz glass.
  1. Choose Foods Rich in Iron, Vitamin D, and Calcium
    These three nutrients are essential for the health of new mom and baby, and they also help stabilize your mood and hormones. Go for foods like beans, leafy green veggies, and yogurt. Because many babies are born with milk-protein allergies (and because you may need a little help getting your gut health back to normal, depending on how your delivery went), yogurt is a better choice than milk or cheese because it contains less of the irritating sugars and proteins that give babies gas, reflux, and colic. (Please note: before starting any kind of supplement while breastfeeding, ALWAYS check with your health care provider as well as your child’s).
  1. Avoid Highly Allergenic Foods
    In the first weeks and months of motherhood, it can be helpful to avoid some of the most common allergens in food—fish, eggs, dairy, wheat, soy, and peanuts. Many babies have sensitivities to these allergenic foods, and these sensitivities can cause painful gas, reflux, rashes, and a host of other issues if they are not identified. By starting with a clean slate, you can add these foods into your own diet one by one to ensure that your baby doesn’t react to them.

Breastfeeding can be challenging, but with the help of these tips you’ll be off to a great start and will feel happier, more rested, and more energetic. Happy nursing!



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4 Ways for New Moms to Get Moving in 2015

Posted by on Jan 2, 2015 in Fit Pregnancy, General, New Mom on the Block, Toddler, Toddler Tips | Comments Off on 4 Ways for New Moms to Get Moving in 2015

baby img

If you’re a new mom in the new year, you have plenty of excuses NOT to exercise. You’re sleep deprived and exhausted, outdoor activities with a newborn or small child aren’t always safe or fun in winter weather, you hardly have time to comb your hair let alone exercise, your baby goes everywhere you go…the list goes on! While exercise is typically the last thing on a new mom’s to do list, if you can manage to work some movement into your day you might actually find that you have more energy, are in a happier mood, and sleep better—when baby lets you. The following are 4 ways to get moving as a new mom in 2015.

  1. Mommy Exercise Classes
    From Stroller Strides to Mommy and Me Yoga to Baby Boot Camp, the list of classes for new moms with a baby in tow gets longer each year. Performing a simple internet search for “mom and baby classes” or “mom and baby exercise” in your area will likely bring up way more options than you ever knew existed for classes you can take your baby to. You’ll usually get about an hour’s worth of exercise (don’t worry if you have to take a nursing break!), an opportunity to connect with other new moms, and a chance to model healthy habits right from the start.
  1. Dance Your Baby
    One of the best ways to lift your mood and energy in the morning or during the mid-afternoon slump is with a mini dance party. Turn on some kid-friendly tunes or anything that puts a smile on your face and bounce baby around the living room. Your baby will love it and you’ll get a great workout, even if you only spend 10 minutes dancing.
  1. Walks
    Taking a walk with your baby is the perfect way to get exercise as a new mom for a few reasons. First, you probably aren’t getting out of the house nearly as much as you did before parenthood and probably could use a change of scenery. Second, outside offers a whole new world of colors, shapes, smells, and sounds for your baby to enjoy. If it’s too cold or snowy where you live to walk outside, walk around a big mall! Finally, walking is gentle enough for post c-section and super sleep deprived moms but still effectively burns calories and gets your blood pumping.
  1. Music & Movement Classes
    If your baby is old enough to enjoy an infant class (most are usually recommended for children six months and older), sign up for a few. Music and baby “dance” classes (which end up being simple, fun movements) invite parents and babies to get moving in new, creative ways that are catered to children’s development and learning.
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Should You Stop Working Out During Pregnancy?

Posted by on May 4, 2014 in Fit Pregnancy | Comments Off on Should You Stop Working Out During Pregnancy?

Should You Stop Working Out During Pregnancy - Baby's Own Room Blog

Even in the most enjoyable of pregnancies there are bound to be good days and bad days. Did you know that there’s something you can still do that will lift your spirits, help to make you feel attractive, and even ease the pain of childbirth? It’s called exercise. Even more great news is that having an exercise routine while pregnant has been shown to decrease back pain and swelling–and help avert or treat gestational diabetes.  So the question today is–If exercise has always been your “thing”, should you stop working out during pregnancy?


Basically, you should exercise during your pregnancy for the identical reasons you exercise when you are not pregnant. Exercise enhances your mood, helps to control your weight, it’s good for your heart, and helps you maintain flexibility. Let’s face it, being pregnant is no excuse to let your exercise routine go to the wayside. If you’ve always exercised then your pregnancy won’t deter you from keeping an effective and safe exercise regime while pregnant. If you’re not used to working-out, your pregnancy is as good a reason as any to begin a moderate exercise program. As we always say here at Baby’s Own Room, we are not health professionals. So, please make sure to discuss it with your doctor whether you’ve exercised before your pregnancy or you’re just starting out.


With your doctor’s approval, yoga, swimming, and walking are great exercises to do while pregnant. Pelvic and core and cardio exercises are almost certainly the highest priority.


Horseback riding may not be the best exercise while saddled with a bouncing belly full of precious cargo. However, there are other exercises to avoid while pregnant that are less known for being too dangerous. You should avoid contact sports, sports requiring considerable activities or balance, and anything where there is a high probability of falling. This includes exercise like cycling, skiing, and scuba diving. High-intensity workouts should be avoided.

Quick Tip: After your first-trimester, it is also suggested that you shun any exercises that put you on your back. 

So, if you are wondering if you need to stop working out during your pregnancy, the answer is no! Besides, you’ll love yourself for maintaining an exercise regimen and seeing how much easier it will be to get back in shape after the birth. Go for it!

Photo Credit: © WONG SZE FEI –


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