Prenatal Fitness Tips For Week 20

Week 20 Pregnancy #2                                                         Week 20 Pregnancy #1

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My Pregnancy Week 20

Today’s Date: 12/27/2016
How many weeks are you: 20
What trimester are you in: Second
How big is the baby: Size of a Banana
Weight Gain: 5 pounds
Food Cravings: SWEETS!! Keeping the sweet tooth at bay during Christmas was a real struggle. I managed to stay in moderation but definitely enjoyed all the goodies.
Food Aversions: None
Gender: Unknown. We are waiting until our gender reveal party in three weeks after we get settled into our new home.
Prediction: Boy
Diet: Staying on track with a healthy eating schedule has been very challenging through moving and the Holidays. Life definitely can make staying on schedule challenging but even through the midst of chaos, staying balanced is always a priority but being perfect all the time is not the reality!
Weekly splurge: Two Christmas dinners and a lot of sweets.
Exercise: Squeezed in only 3 workouts this week. However, I count moving multiple truck loads of boxes and furniture a workout. I often have to remind myself that staying active doesnt always mean “working out” or “going to the gym”.

Aches and Pains: Piper has been very clingy and carrying her around the majority of the day has been aggravating my lower back and hip.
Have you felt the baby move: Definitely much stronger movements!
Labor signs: None
Maternity clothes: None yet but getting close.
Sleep/Dreams: I finally took my pregnancy body pillow out of storage and my sleep has been much better. 
Favorite moment(s) of the week: Seeing our baby during the second trimester fetal ultra sound screening. Piper was so worried about mama that she insisted on sitting on my chest during the ultra sounds.

Looking forward to: Getting unpacked and organized in our new home and finding out the gender of this baby!

Prenatal Tips For Week 20

• Stay hydrated with at least 6-8 glass of water per day, especially if you are losing water through sweat. I carry this cute gallon jug of water every where I go to keep me on track. My doctor told me that dehydration can cause contractions so it is important to stay very hydrated.
• Now is a good time to invest in some compression socks to prevent varicose veins and relieve pesky leg cramps. I did not discover these until my second pregnancy and I really wish I had known about them sooner!
• If you had any morning sickness or food aversions, hopefully they have passed by now. This is a great time to start focusing on eating healthy habits. Try some fun new recipes that are specifically created to provide you and your baby with proper nutrients for pregnancy!
• Start preparing for delivery and life with a newborn!

My Favorite Prenatal Workout for Week 20

Training for labor is like training for the longest marathon of your life!

This week, I am focusing on staying consistent with my cardio workouts to keep up my endurance and stamina for labor.

I do this workout on either the stair climber or treadmill at the gym.

If I don’t have access to a gym, I do moderate jogging intervals.

Prenatal Home Cardio Workout

Workout instructions:

• Warm up for 5-10 minutes.
• Complete each exercise for the indicated number of reps or interval.
• Listen to your body!
• You can do longer rest periods but try to keep them no more than 45 seconds.

Workout

1. 45 seconds speed walk/run
2. 30 seconds rest
3. 30 walking lunges
4. 30 seconds rest
5. 45 seconds speed walk/run
6. 30 seconds rest
7. 20 squats
8. 30 seconds rest
9. 45 seconds speed walk/run
10. 30 seconds rest
11. 20 skater hops or 10 burpees (modified to a bench or chair if needed)
12. REPEAT for 30 minutes (or as long as feels good for you and your body)

Prenatal Gym Cardio Workout

Workout instructions:

• Warm up for 5-10 minutes.
• This workout can be done on a stair climber, exercise bike or treadmill.
• Complete each exercise for the indicated number of reps or interval.
• Listen to your body!
• You can do longer rest periods but try to keep them no more than 45 seconds.

Workout

1. 45 seconds moderate sprint
2. 30 seconds rest
3. 30 walking lunges
4. 30 seconds rest
5. 45 seconds moderate sprint
6. 30 seconds rest
7. 20 squats
8. 30 seconds rest
9. 45 seconds moderate sprint
10. 30 seconds rest
11. 20 skater hops or 10 burpees (modified to a bench or chair if needed)
12. REPEAT for 30 minutes (or as long as feels good for you and your body)

If you liked this workout, please don’t forget to save it to to your Pinterest workouts!