00:00What's up everyone? So today I wanted to do a quick talk about pregnancy safe workouts or
00:06exercising while pregnant. So we've of course been getting a lot of questions and suggestions
00:11on doing more pregnancy safe workouts and the truth is a lot of the workouts that we have on
00:17the channel already are actually pregnancy safe. So just because it doesn't say pregnancy friendly
00:23in the title doesn't mean that you can't do these workouts while pregnant. So I just wanted to do a
00:29quick video on helping you to decipher on what exercises that you can do or what workouts you
00:35can do and if there's a workout that you enjoy maybe there might be some modifications so how
00:40to go through those as well. So very first when it comes to working out you want to make sure that
00:53you have clearance from your doctor and I know this sounds cliche but it is very important because
00:59you might have specific conditions or complications where you might be able to do some exercises but
01:05they may want you to refrain from other exercises. So overall you'll hear what you've been doing before
01:11you can do during pregnancy and while that may be true there may be a few things that your doctor
01:17may want you to refrain from for various different reasons throughout your pregnancy. So always talk to
01:23your doctor before you begin a new exercise program while pregnant.
01:32So next like I mentioned before what you've been doing pre-pregnancy usually you'll be able to continue
01:39safely throughout your pregnancy but as you journey throughout that pregnancy and you get into the
01:45different stages there will be some modifications that come along. So a few of those modifications are
01:50things like once you get further along into your second trimester it may be really uncomfortable
01:55and unsafe for you to lay flat on your back for long periods of time. So let's say an exercise like
02:01for example a floor chest press you're flat on your back you're doing a chest press you can still do a
02:07chest press but you can just elevate your shoulders and your neck or if you have a bench or even a chair
02:12like this you can put your upper body up on the bench have your feet and lower body off and you can still do
02:18that chest press. So this would be a good example where just because a workout has a chest press or a
02:24floor chest press in it doesn't mean that you can't do this workout. Another example of modifications
02:29could be very specific to your pregnancy. So let's say for example you're having some hip flexor pain
02:35or some pelvic pain and it hurts to do a split lunge or a reverse lunge. This might be where you just need
02:42a different lower body exercise. So a squat might feel okay but that lunge might not feel okay.
02:48Take out the lunge and put in the squat or a different lower body exercise that feels good to you.
02:57As I mentioned before we have a lot of workouts on the channel that are already pregnancy safe or
03:03pregnancy friendly. Specifically a lot of our strength training workouts. So most of the strength training
03:08exercises especially those foundational exercises squats deadlifts presses rows you're able to do
03:15safely throughout your entire stages of pregnancy. So a lot of these workouts you can still do even
03:22though they don't say pregnancy safe on them. If it comes time to where there are some exercises you
03:27need to modify don't be afraid to just swap those out to something that does work for you at your stage
03:33of pregnancy. So like I mentioned if it's a lower body exercise that doesn't feel good swap in one
03:38that does. If it's a sit-up and that doesn't feel good put in a modified core exercise. You could do
03:43a quadruped plank. You can go into a side plank. Just swap it out for a different core exercise.
03:49So all of this to say you don't need to limit yourself to just workouts that say pregnancy safe.
03:55If you understand the modifications that your body may need you're really okay to do a lot of the
04:01workouts that you've been doing and just throw in those swaps where needed.
04:08So one thing that we definitely want to do though is to put out more pregnancy safe and pregnancy
04:16specific workouts just to teach you some of those movements that are okay to do. You may still be
04:22nervous to do workouts that you haven't done before so we will definitely be putting out more pregnancy
04:28specific workouts and putting out more knowledge and education around that as well. So if there are
04:33specific topics that you think would be helpful especially for pregnant women throughout their journey
04:38make sure you drop those in the comments and we will make sure to get out as much information as we
04:44can. And also I will put some of the workouts that we already have on the channel in the description
04:50and if those workouts need modifications I'll list those as well. So that way you can go check out some of
04:56those workouts already and you're not just waiting for workouts that specifically say pregnancy safe.
05:01So working out throughout your pregnancy is extremely important not just to help you now while you're
05:07pregnant but also it's very vital to your recovery as well. So we want to be able to spread as much
05:13information and education as we can to make you feel comfortable and safe while working out throughout
05:19your pregnancy journey. And while this is my first pregnancy so it's my first time going through this
05:25journey I already have my pre-postnatal certification but I am currently doing a more in-depth pre-postnatal
05:32certification just because it's something that I want to learn more for myself but to be able to help me to
05:39feel more educated and learn as much as I can to be able to spread that information to all of you as well.
05:46And if you do have any specific questions you can always message me one-on-one on the Juice and Toya app.
05:52If you don't already have the app we'll drop that link in the description and your first week is free.
05:57But I've already been getting lots of questions in the app sometimes it just helps to talk to someone
06:03who's going through it or someone that you feel comfortable sharing information with. So I'm always
06:08available one-on-one for any questions in the Juice and Toya app as well. So hopefully you enjoyed this
06:14quick video and like I mentioned before leave any comments on more topics that you would like to see
06:20and if you're not already please make sure that you are subscribed to the channel especially
06:24if you're here to see more pregnancy related content. As always thank you all for joining me today
06:31and we'll see you all at the next one.
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