Exercise

Looking & Feeling Beautiful & Radiant

A couple of weeks ago on the Mom Show we talked about a Spring Detox. Doing a basic detox is a great way to kick into a healthy life style shift. Life's busyness can get in the way of us feeling good about ourselves. Here are some tips on how to feel radiant from the inside out!

Supplements: Supplements can be very helpful for your body to feel good and balanced. A good food-based multivitamin is a nice start. Make sure it is food-based, they are much easier for your body to absorb. Some other key supplements are B Complex, fish oil, magnesium and vitamin D-3. This regimen will help with long lasting energy, improved mood, healthy cholesterol and strong immune system.

Sleep: Eight hours of sleep every night is ideal. Sleep deprivation can wreck havoc on your body. Sleep helps your skin glow, your mood to be steady, you body to be free of illness and of course good energy levels! If you have to wake up early, plan to go to bed and hour or two earlier. Do something relaxing before bed to help you get into a deep sleep such as reading for 10 minutes, a bath or meditation.

Water: Try and make 3 liters of water per day your goal. Get a water bottle that holds a liter and keep track of how many you drink. If you need something more exciting than water, try adding fruit. You can add any fruit to water. Put it in the fridge overnight; pour it into your water bottle the next morning and you have an amazing tasting beverage! Water does wonders for wrinkles and just helps you feel good in general.

Skin Care: There really is no reason to spend hundreds of dollars on skincare, unless you want to of course! If you are looking to save money and have beautiful skin, you can keep it simple. Buy a micro-fiber cloth and wash your face with a gentle soap in the morning and before bed. After washing use a toner is important; it helps your moisturizer soak into your skin. Use a moisturizer with an SPF to protect your skin from sun damage daily, even in the winter. Last, use an eye cream for around your eyes, not face moisturizer. The skin around your eyes is sensitive and needs something formulated for that area.

Exercise: There are so many exercise programs out there today. There is something for everyone! Whatever route of exercise you use, whether it be walking, running, yoga, a home DVD or crossfit, it is important to move your body for at least 30 minutes per day.

Diet: The main thing to keep in mind for your diet is eating whole foods. If you can stick to fruits, vegetables, meat, cheese, nuts and whole grains, that is key. Stay away completely from all processed foods. Sleep, water intake, exercise and diet all work together for a healthier, more radiant YOU!

A Road Map for Moms: Beating Stress and Overcoming Fatigue

Dr. Amy Johnson-Grass

Don’t skip breakfast!

Starting your day with breakfast is a quick and easy way to jump-start your metabolism. Eat something within 30 minutes of getting up.  Make sure to get in 12-15 grams of protein with your breakfast. This could be:

  • A protein shake with fruit and greens
  • Eggs, veggies and whole grain toast
  • Greek yogurt and fruit

-> Check out our blog for great recipe ideas!

Be Mindful of Meals and Snacks!

Moving forward from breakfast, make sure you have protein with each meal and snack. It is important to stick to 3 meals and 2-3 snacks per day. Here are some great, healthy protein options:

Source

Amount

Grams of Protein

Fish, cold, deep water

1 ounce

7g

Turkey – organic

1 ounce

7g

Tofu

½ cup

10g

Whole Beans

½ cup

7g

Quinoa

½ cup

11g

Brown Rice

½ cup

3g

Yogurt

1 cup

8-14g

Egg, whole

1

7g

Nuts

¼ cup

8g

Stay hydrated!

Drink 80 ounces of water daily. Adding lemon or lime to your water is a great way to make it a little more interesting! Hold yourself accountable and purchase a reusable water bottle and keep track of how many you have to drink each day to reach your goal.

Basic Supplements to keep on hand!

Multivitamin: Try and find a food-based multi. These are easy to digest and absorb.

B complex: B vitamins have an important role. They help convert our food into fuel for our body, providing more energy throughout the day.

Adrenal Support: Continued stress causes fatigue of our adrenal system. There are many ways to help keep the adrenal system strong and well supported. Some examples include: Vitamin C, Magnesium and B vitamins. There are also a few herbs that are helpful but my favorite is Rhodiola Rosea, which can be taken as a capsule or tincture.

Fish Oil: Fish oil supports healthy cholesterol levels and also is a great mood booster!

Vitamin D3: When choosing a Vitamin D3 supplement, it should have at least 5,000 IU. Not only does healthy levels of Vitamin D3 help maintain a health immune system, it is also another great vitamin to help with mood.

Get Your Labs Checked!

These basic labs are so important to keep on top of as a woman. They are frequently missed so be sure to ask your doctor the following:

  • Iron (hemoglobin, ferritin)
  • Vitamin D3
  • B12
  • Thyroid

Schedule Some “ME” Time!

This is easier said than done but it will make a huge difference! It doesn’t even have to be more than 30 minutes. Some days take longer breaks if you can, other days you may only get 5 minutes of deep breathing. Here are some examples of things you can do to relieve stress:

  • Exercise. Yoga is a wonderful way to calm your body down and rejuvenate.
  • Reading. Grab a book or magazine find a quiet place and let the world round you melt away for a little while.
  • Laugh. Get a few girls together and have an hour or two of fun and laughter. It does wonders.
  • Take a bath. Buy some Epsom salt and your favorite essential oil and take a 15-minute bath before bed.

Sleep!

Try and get to bed by 10pm every night. Having a full 8 hours of rest is ideal

 

Don't miss Dr. Amy Johnson-Grass next Sunday, September 11 at 11:00am on the Mom Show with my Talk 107.1. The topic is A Road Map for Moms: Beating Stress and Overcoming Fatigue. 

Surviving the Summer Heat During Pregnancy

Photo by michal_staniewski/iStock / Getty Images

The hottest days of summer can be tough on everyone but they can be exceptionally uncomfortable if you’re pregnant. Being pregnant any time of year can make you feel like you are your own personal radiator. Your body temperature actually runs slightly higher than someone who is not pregnant and you may experience a lower tolerance for heat and a higher propensity for heat exhaustion. While we can’t will the weather cooler to make you more comfortable, we can offer these seven expert tips for surviving the summer heat while pregnant.

  1. Stay hydrated: When you are pregnant, the Institute of Medicine recommends that you drink 12-13 eight ounce glasses of water per day. However, when you are exposed to heat or exercise, you should have an additional 8-ounce glass per hour to stay sufficiently hydrated. The extra water will help restore electrolytes lost from sweating. Water has a whole host of benefits during pregnancy, including preventing overheating, headaches, fatigue and swelling.
  2. Exercise Wisely: While moderate exercise during pregnancy has many great benefits, you need to be careful not to overexert yourself in the heat. On hot days, exercise during cooler hours avoiding the midday sun. Consider exercising indoors at an air conditioned gym or yoga studio. Swimming is also a great way to cool down on a summer day and has the added bonus of taking weight off the sciatic nerve which can often cause pain or discomfort in pregnancy.
  3. Avoid peak sun hours: When temperatures are high, it’s best to avoid spending time outdoors during the hours of 10AM and 2PM when the sun is strongest. Overexertion in high temperatures can lead to heat exhaustion and even heat stroke in pregnant women which can be dangerous for both mom and baby. Opt for indoor activities with air conditioning during these hours such as the mall, library, aquarium, movies or just staying home. If you are outside in the heat and begin to experience excessive sweating, weakness, muscle cramps, a headache, dizziness, or excessive thirst, get inside to air conditioning as soon as possible and lay down with a damp cloth on your head and a glass of cool water. If your symptoms do not improve once out of the heat, seek medical attention.
  4. Take frequent cool showers: A cool shower on hot days can be just the trick to bring your body temperature down and seek some respite from the heat. Shower twice a day if you need to, to keep cool. You probably won’t have that luxury once baby arrives!
  5. Wear loose fitting, light clothing: Breathable cotton is your best bet when you’re pregnant in the summer heat. It’s not uncommon to get heat rash under the breasts and abdomen where sweat can accumulate in the hot summer months. Light, breathable clothing will help prevent this problem and keep you as cool as possible on those hot days. 
  6. Wear sunscreen with a high SPF and reapply often: When you are pregnant, your skin is actually more susceptible to the harmful UV rays from the sun. Using a good sunscreen and reapplying it often will help protect you from painful sunburns. Sunburns can also cause your core temperature to rise which is not healthy for your developing baby. 
  7. Put your feet up: Heat and pregnancy can be an automatic recipe for swelling. While swelling is more common in the second half of pregnancy and can lead to your shoes feeling snug and your rings getting stuck, it’s always a good idea to get extra rest while you are pregnant. Take a siesta in a cool place for 30 minutes each day to give yourself time to relax and lower your body temperature. Napping is another luxury you may not have time for once baby arrives, so you might as well take advantage of the opportunity while you have it.

It’s always important to take extra precautions to care for your body in the heat but when you’re pregnant, it’s even more vital. Drink plenty of water, stay out of the sun’s harmful rays, and get rest when you need it. Just because you have a bun in the oven, doesn’t mean you need to feel like one! 

For questions about pregnancy, natural birth, the postpartum period or women’s health, contact Health Foundations for a free consultation with a midwife and for a tour of our Birth Center.

Diastasis Recti: Everything You Need To Know

Diastis Recti

If you are pregnant or postpartum and your stomach seems to be protruding more than normal, you may have diastasis recti. Diastasis Recti is a common condition in pregnancy, affecting approximately 30 percent of women, in which the abdominal muscles widen causing the stomach to stick out or create a bulge. Although in many cases the abdominal separation will resolve on its own, it is important to identify the condition so that you do not engage in any activities or exercises that may worsen the separation. Here’s everything you need to know about Diastasis Recti and pregnancy and what you can do to heal it.

What causes Diastasis Recti?

Diastasis Recti is the result of a combination of the uterus growing and putting pressure on the abdominal wall and pregnancy hormones that cause softening of the connective tissue. When the abdominal muscles are stretched, the uterus, bowels and other organs are left with only a thin layer of tissue to hold them in place. This results in the stomach bulging out. You are more likely to suffer from Diastasis Recti if you have had multiple children, have large babies or are having multiples. It is also more common over the age of 35. 

How does Diastasis Recti affect pregnancy?

While you may not be bothered by a protruding stomach during pregnancy, the symptoms of Diastasis Recti can be uncomfortable. Common symptoms include back pain, difficulty breathing, pelvic floor problems, urine leakage and constipation. Diastasis Recti can also make a vaginal delivery more difficult as you will not have the same muscle support. In rare cases, Diastasis Recti can lead to a hernia. 

How do I know if I have Diastasis Recti? 

To determine if you have Diastasis Recti, you can conduct a self-abdominal separation test. To do this:

  1. Lay on your back with your feet flat on the floor and knees bent.
  2. Place one hand behind your head and the other on your abdomen. Your fingers should be parallel to your waistline at belly button level.
  3. Gently press your fingers into your abdomen.
  4. Roll your upper body off the floor into a crunch sit-up.
  5. Feeling across your midline, find the right and left side of your abdominal muscles and test for separation at, above and below your belly button.

You may have Diastasis Recti if:

  1. You detect a gap that is more than 2.5 inches when your abdominal muscles are contracted.
  2. The gap does not shrink as you contract the abdominal muscles.
  3. There is a protrusion along the length of the midline of your abdomen.

What should I do if I have Diastasis Recti?

You may not recognize the presence of Diastasis Recti until after you deliver when your stomach seems to still protrude several months postpartum. At this point, what you do NOT do is as important as what you do do in healing your abdominal separation. 

  • Do NOT strain your stomach muscles by lifting heavy objects or when constipated.
  • Do NOT do exercises that utilize your stomach muscles such as sit-ups, crunches, push-ups or planks.
  • Do NOT engage in any exercises on your hands and knees.

Although it may seem like a good way to restore your stomach strength after pregnancy, all of the above exercises and movements can actually worsen the degree of separation between the abdominal muscles. 

While minor Diastasis Recti will likely resolve on its own over time, if you are concerned or are considering becoming pregnant again, seek the help of a physical therapist. A physical therapist can guide you through exercises that are safe for the condition and will aim to strengthen your traverse stomach muscles without further separating the outer abdominal wall. Exercises may involve a belly splint or Pilates and can be effective at reducing the separation. If the separation is too great and rehabilitation is ineffective, you can undergo abdominoplasty surgery to correct the problem. 

Although Diastasis Recti may be unavoidable for many women, the best way to reduce your chances of it happening is to strengthen your abdominal muscles before becoming pregnant. Strong core muscles going into pregnancy will be less likely to separate due to the pressure of the growing uterus. It should be noted though that ALL women will experience some degree of diastasis in their third trimester as the baby grows. For questions about Diastasis Recti, pregnancy or natural childbirth, contact Health Foundations for a free consultation with a midwife and for a tour of our Birth Center.

Postpartum Core Training:

Brio Fitness for Woman leads a postpartum core training class at Health Foundations to help with Diastasis Recti. This is a gentle and informative series of classes that will walk you through the foundation of re-training your core after a pregnancy. Yoga, strength training, light cardio, and deep core work will be included in every class. You will also be given "homework" that you can do throughout each week. This series is for new and veteran mamas alike and is designed especially for women who have diastasis recti.

10 Ways to Prep Your Body for Pregnancy

Preparing for Pregnancy

Most people have a good understanding of what you should and should not do during pregnancy. We know that you should eat a healthy diet, should not drink or smoke, and you should take your prenatal vitamins daily. But what about what you should do before you conceive? The time to start planning for baby is actually 3-6 months before you plan to conceive. This is the time to prepare your body and adopt healthy habits to create the most favorable environment for your baby-to-be. Here are 10 simple ways to get your body in gear for a healthy pregnancy.

  1. Review your diet: Are you a generally healthy eater or could your diet use some cleaning up? Give up unhealthy foods and eat a diet rich in whole grains, veggies, fruit and protein. Adopt a clean eating plan that eliminates processed foods and additives in favor of organic, GMO free, whole foods. 
  2. Schedule a preconception check-up: Meeting with your doctor or midwife before you plan to conceive is a great time to identify any areas of your health that may need to be addressed. Whether it’s adding a vitamin to your regimen to fill a deficiency, losing or gaining weight or getting more sleep, your care provider can help you come up with a plan to get your body healthy and prepped for baby. You will also want to make sure you are current on any vaccines that are necessary before pregnancy.
  3. Start taking a prenatal vitamin: Prenatal vitamins help ensure that you are getting the all vitamins and nutrients that your body needs for pregnancy and will fill any nutritional gaps that are left in your diet. Start your prenatal vitamin at least three months prior to trying to conceive to help prevent neural tube defects like spina bifida. 
  4. Give up drinking and any other unhealthy habits: Drinking alcohol, smoking cigarettes and using recreational drugs are not only dangerous for the health of your future baby but can actually interfere with your ability to conceive. Treating your body as if you are pregnant while you are preparing to conceive is the safest and healthiest plan for you and your baby to be. You should also double check that any prescription medications you are taking are safe for pregnancy.
  5. Exercise: Establish a moderate exercise routine that you can continue once you become pregnant. Exercise during pregnancy will help ensure that you don’t gain excess weight and prevent complications like gestational diabetes. It will also aid in keeping your blood pressure low, give you energy and help combat prenatal depression and anxiety.
  6. Remove toxins from your environment: Choose non-toxic cleaning supplies, sulfate and paraben free hair and skincare products and BPA free plastics for your home and body. Avoid unnecessary pesticides and herbicides and other environmental toxins to ensure that your body is as healthy as possible. Exposure to toxins during pregnancy can cause serious birth defects and abnormalities. 
  7. Schedule a dental checkup: Pregnancy hormones can do a number on your teeth from periodontal disease to loose teeth and bleeding gums. It’s best to get any preexisting dental issues resolved before you get pregnant to ensure that your mouth is as healthy as possible going into pregnancy. 
  8. Cleanse your gut: Consider adding a probiotic to your daily regimen to ensure that you have a healthy digestive tract and a strong immune system. Probiotics may also help prevent vaginal infections during pregnancy that can lead to preterm labor and other maternal and fetal complications.
  9. Reduce your stress level: Although trying to conceive can sometimes be a stressful process, stress is actually counterproductive to your fertility. Stress causes your cortisol levels to rise which can consequently suppress ovulation. Incorporating stress reducing activities into your daily life before you begin trying to conceive will help ensure that you are physically and mentally prepared for pregnancy. There are many ways you can begin to make your mental and physical wellbeing a priority including but not limited to practicing yoga, getting more sleep, meditation, acupuncture, deep breathing, counseling, and massage. 
  10. Consider doing a pre-pregnancy detox: Detoxifying your body by cutting out meat, sugar, caffeine, alcohol and dairy and increasing your water consumption can have a cleansing effect on your whole system. Consider also drinking a natural, detoxifying tea and doing a colon cleanse to further clean out your digestive tract.

Getting healthy before pregnancy is not only beneficial for your future babe but for you as well! Make it a team effort and get your partner involved by exercising together and coming up with a pregnancy-friendly diet plan for the whole family. At Health Foundations, we love to see couples 3-6 months before they plan to conceive to address any health concerns, review medical history and discuss your plans for a healthy pregnancy. Contact us for a free consultation with a midwife and for a tour of our Birth Center. We are here to support you and your family in your journey through pregnancy.

Baby Friendly Activities for New Moms

Baby Friendly Exercises

Being a new mom can be isolating at times. Even though you are home and loving snuggling up to the new love of your life, you may also be itching to get out of the house and interact with other adults! The good news is that there are so many activities available now for moms and babies in the community. From swim and exercise classes to play groups and mom and baby yoga, with a little effort to get out of the house, you and your baby can be social butterflies in no time. Here’s a list of ideas and local options for new moms in the Twin Cities.

  • Breastfeeding Support Groups: Breastfeeding support groups are a great first social activity for mom and baby as you will find the littlest of little babies at these gatherings and you can gain valuable help and knowledge from a lactation consultant. This is a great way to get help with baby’s latch or transitioning off the nipple shield and many other breastfeeding challenges that may arise. You are also usually able to do pre and post-feed weigh-ins to determine how many ounces your baby is getting per nursing session. Here are some local options for moms looking to connect with other nursing moms.
  • Mom and Baby Yoga: Mom and baby yoga is another wonderful bonding activity for you and your little one in those early months. Most mom and baby classes are open to babies as young as 8 weeks of age and involve small motions for baby that can aid in digestion, sleep and soothing while providing a relaxing way for mom to distress. Mom and baby yoga classes are anything goes as far as breastfeeding, diaper changes and crying babes, so do not worry if your baby isn’t having a ‘Zen’ day. Check out these locations for mom and baby yoga classes in the community.
  • Story Time: You are never too young for the joy of reading. You may have even read to your baby in the womb! Now that your little one is here, baby story times are a great way to get out of the house, meet other moms and enjoy a story or two with your baby.
  • Baby Signing Classes: Baby signing classes are a great way to jump start excellent communication between you and your baby. Although your baby may not be able to return sign with you until 8 or 9 months, they understand well before they are able to communicate. The earlier you begin signing with your baby, the earlier he will be able to communicate his needs to you. Baby signing is associated with earlier ability to communicate, decreased crying and even possibly a few extra IQ points down the road. Here are a few options for baby sign language classes in your area:
  • Music Classes: What better way to connect with your sweet baby than through music, movement and play. Music classes offer the opportunity to expose you baby to different sounds, songs and instruments as well as meet other moms and babies in your community. There are a few great options for music classes in the community including:
  • Swim Classes: Parent and baby swim classes are the perfect opportunity to expose your baby to the water for the first time and begin to learn some basic safety skills like back floating, flipping over from back to front and brief submersion. Most swim schools will allow you to take your first parent and baby swim class around 6 months. Typically the classes will be short to accommodate baby’s needs but will allow time for some simple instruction, games and singing. It is never too early to begin educating yourself and your child on water safety. Here are a few options for baby swim classes in the area:
  • Baby Friendly Exercise Classes: Once you’ve been cleared by your midwife or OB for exercise, you may be wondering how in the world you will find time to work out with a baby. Fear not though, there are actually many options these days for the moms who love fitness. From stroller exercise groups to babywearing barre,  these are fitness classes where moms can actually bring baby along for the ride while she gets her sweat on! Here are just a few options in the area:
  • Mom’s Groups: Lastly, mom groups are a real thing these days. They are born on Facebook, Meetup.com, through churches, birth centers and friend groups alike. Some mom groups are brought together by certain parenting philosophies or interests and others are created simply by location. Whatever the theme or lack thereof, joining a local mom group will be one of the best things you can do in that first year of being a mom to connect with other moms who are going through the same phase of life and have children that are the same age as yours. These moms will become your buddies, the ones you can talk poop and breastfeeding with without batting an eyelash. Their kids will be your kids’ playmates and hopefully your spouses will even get to know one another during family activities. There are many ways to get involved in a local moms’ group but here are just a few ideas.

As you can see, although you may feel as though you’ve been one with your couch and the Boppy pillow since baby was born, there are MANY options for you and your little one to get out of the house and connect with other new moms and babies. Give different types of activities a try to see what works for you and your baby. Try out a couple different mom groups until you find your people. Being a new parent is one of the most exciting, wonderful, terrifying things you have likely ever gone through. Why not make a few friends to join you on the journey?

For questions about natural birth, pregnancy, postpartum opportunities, classes and more, contact Health Foundations for a free consultation with a midwife and for a tour of our Birth Center.

All About Exercise During Pregnancy

Pregnancy Yoga

You may think that pregnancy is a free pass to lie on the couch and indulge your cravings, but the reality is your body needs exercise just like when you’re not pregnant. Exercise during pregnancy has both physical and emotional benefits for mom from reducing the occurrence of backaches and other bodily discomforts to boosting your mood and energy level. Although some considerations must be taken to ensure your exercise regimen is safe for you and baby, in most cases, you can continue with your pre-pregnancy routine with moderation. Even if you weren’t previously an active person before pregnancy, now’s a great time to speak with your care provider about incorporating a healthy amount of exercise into your daily routine. Here are some of the most important things to know about exercise during pregnancy.

The Benefits:

There are many ways that exercise can benefit your mind and body while you are pregnant. Just a few of these benefits include:

  • Improved posture
  • Stress relief
  • Warding off illness
  • Improved sleep
  • Preventing excess weight gain
  • Reduced back pain
  • Increased muscle strength
  • Better mood
  • More energy
  • Less fatigue
  • Reduced chance of developing gestational diabetes
  • Building stamina and endurance for labor
  • Reduced risk of having a baby that is born too large
  • Reduced risk for postpartum depression and anxiety
  • Preventing pregnancy-related high blood pressure

How Much Exercise?

The American College of Obstetrics and Gynecology recommends that pregnant women get at least 30 minutes of moderate exercise per day, most days per week. This recommendation applies to women with healthy normal pregnancies and no known complications that would make exercise dangerous for them or their baby. 

Which Exercises Are Safe?

As a general rule of thumb, you want to exercise at a moderate level in which you feel comfortable, not one in which you are straining yourself. A good gauge for determining if an exercise is too strenuous is to see if you are able to carry on a conversation while doing it. If you are so out of breath that it is difficult or uncomfortable to talk, you are probably pushing yourself too hard. It’s also always important to remember to warm up, cool down and stay hydrated just as you would if you were not pregnant. Some safe and healthy exercises for pregnancy include:

  • Swimming
  • Low impact aerobics
  • Walking briskly
  • Elliptical machines
  • Stationary cycling machines
  • Yoga
  • Tennis and racquetball with caution
  • Jogging in moderation
  • Strength training with light weights

Exercises to Avoid:

  • Any activity that requires considerable balance or coordination
  • Any contact sport (soccer, football, softball, basketball, volleyball, etc.) 
  • Anything that requires you to hold your breath
  • Any activity involving jumping, hopping, bouncing, running intensely, or skipping
  • Anything with the possibility for abdominal trauma such as sports that require quickly changing directions or jarring movements
  • Fall risk sports (riding horses, skiing, snowboarding)
  • Any activity that requires you to lie on your back after the first trimester
  • Exercises that involve waist twists
  • Sit-ups
  • Double leg raises
  • Straight leg toe touches
  • Deep knee bends
  • Any exercise in hot or humid weather
  • Scuba diving
  • Gymnastics
  • Water skiing
  • Surfing
  • Exercise in high altitude

Although most pregnant women can safely engage in a regular exercise routine, there are some circumstances and medical conditions that may prompt your care provider to advise against physical activity. These circumstances may include:

  • Presence of medical conditions such as asthma, heart disease, lung disease or diabetes
  • Threatened or recurrent miscarriages
  • Weak cervix
  • Low placenta
  • Previous incidents of premature labor or birth
  • Pregnancy related high blood pressure
  • Carrying multiple babies

You should always speak with your health care provider before incorporating any new exercise into your daily regimen while pregnant. They can best advise you as to whether or not your exercise plans are healthy and beneficial and help you come up with a plan that works for you. It’s also important to remember to listen to your body. If you find yourself feeling dizzy, short of breath, experiencing chest pain or heart palpitations, or if you are having any pregnancy related complications such as bleeding, fluid leakage, contractions or decreased fetal movement, stop exercising immediately and contact your care provider. 

Exercise done safely and in moderation can be a great way to stay healthy, improve your mood and take care of yourself and baby during pregnancy. Simply use caution and good judgment, and you should be able to enjoy a normal physical fitness routine. Health Foundations offers a variety of fitness class opportunities for moms and moms-to-be ranging from Candlelight Yoga to Postpartum Core Training and more. To learn more about these great opportunities to stay mentally and physically fit, click here.