Monday, 23 December 2013

How much weight should I gain in pregnancy?

Hey everyone,

As discussed in a previous post, excess weight can definitely hamper your fertility and increase your chance of miscarriage (to read the full post, check out:  For this reason, I always encourage my patients to bring their weight into a healthy range prior to conceiving.  Ideally, your pre-pregnancy body mass index (BMI) is in the normal range to optimize your success.

But, now that you're pregnant, you need to slowly start to gain weight to create a healthy environment for your baby.  However, being pregnant does not mean you get to eat anything and everything you want!!  If you gain too much weight, this also can have a negative impact for both you and your baby (higher risk of gestational diabetes, high blood pressure, cesarean section delivery, to name just a few).

So, how much weight gain should you be aiming for?  This is dependent on your pre-pregnancy weight.  Essentially, underweight women need to gain more weight than the average person, and overweight women need to gain less.

The Institute of Medicine (IOM) developed guidelines in 2009 on gestational weight gain (for a singleton pregnancy - weight gain goals are higher for multiple pregnancies):
  • BMI <18.5 kg/m2 (underweight) — weight gain 28-40 lbs (12.5-18 kg)
  • BMI 18.5 to 24.9 kg/m2 (normal weight) — weight gain 25-35 lbs (11.5-16 kg)
  • BMI 25.0 to 29.9 kg/m2 (overweight) — weight gain 15-25 lbs (7-11.5 kg)
  • BMI ≥30.0 kg/m2 (obese) — weight gain 11-20 lbs (5-9 kg)
To calculate your personal weight goal, check out this Health Canada link to see how much you are recommended to gain. Keep in mind, these are general recommendations, and you should always discuss what your weight gain goals are with your health care provider.

Keeping your weight gain in check will put you one step closer to a healthy pregnancy and delivery!


Tuesday, 17 December 2013

Pregnancy Workout C - Weeks 12-15

Hey everyone,

Here is another workout possibility that is ideal for 12-15 weeks of pregnancy.  This is an intense 5 round FGB workout using both upper and lower body. 

Monday, 9 December 2013

Pregnancy Workout B - Weeks 12-15

Hey everyone,

Here is another great full body workout, suitable to perform between weeks 12-15 of pregnancy.

As a reminder, you should always get approval from your health care provider prior to starting any exercise program, especially during pregnancy. Also, keep in mind, we do try to describe and demonstrate the exercises, but there are obvious limitations to providing this information over the web. If you unsure how to perform an exercise or worry you are doing it incorrectly, you may wish to modify with another exercise you can safely perform.

Weeks 12-16 - Pregnancy Workout B
This workout includes four exercises, performed in 2 supersets.  Complete 3 sets of exercises 1 and 2, followed by 3 sets of exercises 3 and 4.  Take breaks between sets as needed.

Superset A
  1. Overhead Kettlebell Stepback Lunges
  2. Double Kettlebell Single Leg Deadlifts
Superset B
  1. Jungle Gym Reverse Pushups - you can modify with some type of rowing movement if you do not have a Jungle Gym or similar apparatus.
  2. Pushups

Video Demonstration

During a recent trip, Tannys also performed this particular workout, and modified some of the exercises based on available equipment. For Superset A, she performed the lunges holding 2 dumbbells by her sides (you could also hold the dumbbell overhead), and used a single dumbbell held in front for the deadlifts.

For Superset B, she performed bench rows, as well as pushups.

This is a great example of how you can modify your workout to suit where you are and what equipment you have.  No excuses to not fit in a workout!


-Tannys & Alex