Pregnancy might be the most fascinating journey a women’s body experiences. The sheer magnitude of the adventure might not ever be fully understood. The thought of creating something out of the nothing, the thought of your life taking a dramatically new turn (hello parenthood!), and the thought of helping a human make it’s entrance from the inside of your body to the outside (talk about overwhelming) can be unimaginable at times. The early emotions of pregnancy span from excitement, fear, nervousness, elation, anticipation, and even anxiety. As time passes, women are met with numerous new experiences, thoughts, emotions, hormones, cravings, needs, and desires.
Before we go any further, It’s important that if you are reading this and you are indeed pregnant, that you know you’re not alone and you are SO capable of this - your body was created for this and you are strong!
If you’re not pregnant, chances are you know someone who is or someone who might become pregnant. Remind them of those truths as well, they may not have heard it yet!
Lastly, if you are walking through a desperate season of life in which you are unable to get pregnant (despite trying), you are also not alone. Don’t lose hope in yourself, you can and will get through this. (*Please reach out if you need support, you shouldn’t go through this one alone and there are many resources for you. )
Now let’s talk about some things regarding pregnancy, CrossFit, Nutrition, and mindset!
Should I stop CrossFit when I find out that I am pregnant?
If you have been consistently invested in CrossFit prior to becoming pregnant, the answer is, NO. You’re body has acclimated to high intensity and strength training! CrossFit (or whichever method of fitness you subscribe to) makes you feel healthy, strong, and empowered. All of which will help you navigate your pregnancy with that same vigor. CrossFit is infinitely scaleable and your coach should have experience scaling your workouts to best fit your stage of pregnancy. Here is a guide to some scaling that fits specifically in the CrossFit setting.
Ultimately, do the movements you feel comfortable with and that keep you and your baby safe!
*It is major to note that working out is also a stress on our body. Stress in the right doses, is positive, but when we experience the effects of a constant stress state our bodies experience negative effects. THIS is crucial to know while navigating pregnancy considering the hormones we secrete during prolonged states of stress can impact the way our babies develop.
Be encouraged mama, you are in control of the way you perceive the world, the things you invest your time and energy in, and the ways in which you choose to care for your body and yourself. Work to find time for the things that revitalize you, the things that lessen the affects of stress on your body!
Now what?
It’s now time to ask yourself some new and important questions regarding your devotion to the gym that maybe you’ve never asked yourself before. This will not only be beneficial for the duration of your pregnancy, but for your family moving forward.
Why do you CrossFit?
What are your priorities?
What do you want your pregnancy and birth to look like?
Refrain from making any HUGE changes to your current fitness practices as you find out that you are pregnant. Women often ask if it’s okay to continue their current workout regimen. My question in response is always, “What were you doing prior to getting pregnant?” Then mama, KEEP THAT UP! But remember, your mindset for the next 40 weeks isn't to get stronger, faster, or to “compete”, but it is to keep your body healthy and moving in order to optimally build that incredible life inside of you and assist his or her entrance into the world.
Should my diet change throughout my pregnancy?
Cravings. Mitigating the decisions we make when we are under the assault of cravings is a battle (legit war I tell you, WAR!). Your caloric needs increase as you sustain the growth of another human, but the content of those calories is also crucial.
Your additional caloric needs will vary depending on your current activity level, weight, and diet. On average, women need about 300 more calories a day to support their pregnancy. As your baby grows, in turn, your needs increase to keep up with new changes with baby and development!
Micronutrients (vitamins and minerals)
Iron: Meat and fish, but also legumes and green leafy vegetables are the main dietary sources of iron.
Iodine: Fish and shellfish are the main food sources of iodine, receiving it from the algae they eat, that absorb the mineral from marine water.
Calcium
Vitamin D: High amounts of vitamin D are contained in cod liver oil. Fish (especially fatty fish such as herring and salmon) are also major food sources
Folic Acid: Folates are mostly found in green leafy vegetables, fruits (such as oranges), cereals and offal
Magnesium
Selenium
Zinc
Copper
Protein
Protein needs are important as we have new protein synthesis demands to maintain maternal tissues and growing baby during pregnancy. Protein demands increase even more in the second and third trimesters.
Healthy Fats
The quality of the fat we are consuming during pregnancy is extremely Important. Making sure we are staying away from Trans Fatty Acids and highly processed fats is imperative.
DHA and EPA - (Found in fatty fish and can also be supplemented) are critical for fetal brain and retinal development!
This list can be overwhelming. So here are a few quick tips to move you in the right direction.
Eat a diverse, whole food diet comprised of vegetables, meat, nuts, and seeds. Some fruit, little starch, and no sugar. Avoid processed foods as much as possible and take the time to learn about where your food comes from!
It is a GREAT idea to supplement the food you are eating with a prenatal vitamin (or vitaminS) as the demands for micronutrients are much higher throughout your pregnancy.
The more you know, the more power you have! Read about the different micronutrient needs throughout your pregnancy and what role each plays in the development of your baby.
If you need help or support, get a coach in your corner to help you create a plan! Any of our coaches at Coast Range Nutrition would love to come alongside you as you navigate this journey.
I leave you with this; remember to give yourself grace. Mom guilt is a real thing and you will experience it well before you hold your baby in your arms. Slow down, take more deep breaths than you could imagine necessary, and remind yourself of these truths as you embark on this next phase of your journey:
You are strong, your body was made for this, you are not alone.
We, at Coast Range Nutrition, are here for any support you might need along the way.
Natalie Talbert
