Let’s face it, the thought of getting pregnant for the first time can bring a lot of emotion from fear, excitement, anticipation, happiness, etc. The rollercoaster of emotions leading up to getting that positive pregnancy test can really take a toll on not just your mental health, but your physical health. Do we really have to “prepare” to get pregnant? What are the things that we should be doing? How do I know if I’m doing everything the “right way”? Here’s the 411 of how you can prepare to be the healthiest version of you prior to pregnancy.
#1: Reduce your Stress Levels
For starters, over everything physical you can do to prepare, the MOST important thing you can do is stress management. Stress takes a toll on your body from imbalancing your hormones to irregular cycles. Finding ways to manage stress is crucial when trying to conceive.
So what are some ways to manage stress?
Take a vacation with your significant other
Don’t tell family or friends you are trying (trust me, they will always have something to say that will either worry you or stress you out). And plus, it’s so much more special when it’s just your little secret 🙂
Plan a day to the spa or to get a massage
Find balance in your work life
Get some rest and prioritize sleep
Set up a weekly or bi-weekly date day (It doesn’t always have to involve spending money! Get creative with ways to just spend time together)
#2: Don’t wait to start your fitness journey
Too many people wait until it’s “stressful” to begin their fitness journey. If you wait until the doctor says “You have to lose X pounds to start IVF” or “Your weight could be playing a factor in getting pregnant” this is a tough conversation to handle. Think about the times you were consistent with fitness….were you planning a vacation so wanted to feel and look good? Going to be in a wedding so wanted that dress to fit perfectly?”. Any time there is an “end goal” to our fitness journey, that’s when we fall right back into old habits or results are just temporary. When our back is against the wall to do something, it makes it an unenjoyable experience as well as it’s not sustainable so the SECOND you get that positive pregnancy test, working out goes down the drain.
#3: Build a sustainable, enjoyable fitness routine
So you decided it’s time to get started on your fitness journey! You decide to put yourself out there and show up to a group fitness class. With hesitation (and a lot of nerves wondering if people will be watching you), you walk into the studio, set up your mat, and get ready for class. The music drops, the instructor starts teaching, and about 20 minutes in, instant regret comes over you. So class ends, you wobble out of the room, and the next day you wake up SUPER sore and can barely sit on the toilet seat. So now you can’t workout for 4-5 days until the soreness goes away, but the DREAD of feeling this way again takes over and you decide to not continue working out. And your only thought is “WHY IS THIS SO HARD FOR ME?” “WHAT’S WRONG WITH ME?!”
Nothing is wrong with you. It is not your fault (we promise, trust us). The reason it’s so hard to get started is because it’s important to start at a point where your body is at physically. It’s hard to know what that starting point is since you have never been here before! Or maybe you used to be consistent with working out but that was a long time ago! Our body changes over time.
So tips for knowing where to start?
Book a consult with a Personal Trainer (ideally someone that has a background in Pre and Post Natal, but also their own personal experience with pregnancy). That way when you get pregnant, they can also help you through your pregnancy journey because trust me, any help you can get while pregnant is gold
Join a preconception fitness program These are hard to come by, but it is becoming more and more popular (Hint: Klasik Fit can do this for you). These are more “self paced” though so if accountability is a concern, you may want to go the Personal Trainer route
Start small. Movement is movement! Go for a 20 minute walk for 5 days straight, pick 5 exercises and do them 7 days in a row, find a class on youtube that 10-15 minutes long, start with something more low impact like yoga or pilates (Yoga will also help once you are pregnant with maintaining flexibility and preventing injury). Once you do something consistently for a week, the following week, increase it by 10% more activity and keep doing that until you hit a max amount of time dedicated to moving per day or week
#4: Meet with a Registered Dietitian
What is a Registered Dietitian? They typically have their Master’s in Nutrition and Dietetics, complete clinical rotations, and have to complete their exam to be able to practice. The nice part about Registered Dietitians is your insurance may cover the cost for services so this is a no brainer not just for someone looking to get pregnant, but for anyone.
So how would a Registered Dietitian help me? Well, they can recommend bloodwork to check for vitamin deficiencies that your doctor would NOT typically recommend or look for. From this, they can read and interpret them to recommend prenatal vitamins (this is not support your doctor will provide you). Prenatal vitamins should be taken 3 months minimum prior to conception to give your body time to absorb the nutrients. Not sure when you will start “trying”? Just start taking them now! They act as a multivitamin so it can’t hurt you.
Registered Dietitians can also help optimize your nutrition for conception. They can recommend specific foods to eat that can help with your chances of conceiving. On top of this, they can also discuss ways of regulating your cycle, helping with PCOS or endometriosis, and so many other ways to make your journey to pregnancy hopefully just a little bit easier. If weight is a cause for concern, they can talk about sustainable weight loss alongside your fitness routine.
So do you have to prepare your body for pregnancy? No. But who wants to bring their new little baby into a world where we are unhappy or don’t feel good. There is also a difference between just getting pregnant and OPTIMIZING your body for pregnancy. You can also potentially avoid risks by getting “a step ahead”. PLUS, if you’re not working out consistently prior to pregnancy, working out DURING pregnancy will be 10x more difficult….your body is changing and feels “weird” so the thought of putting yourself through a workout will feel uncomfortable. Not sure where to start? Klasik Fit and Klasik Nutrition are here to help with a free consult! (no strings attached).