Koa Fit trainer, Missy Hughes is expecting her first child this month. I sat down to chat with her about exercise, nutrition, and her plans to continue to stay healthy. Check out how this trainer, nutritional coach, and mother-to-be has kept her body well-fueled, strong, and healthy.
See Missy's top 3 exercises you can do at home to keep you strong and pain-free during pregnancy.
As a trainer and Holistic Lifestyle Coach, what were your top exercise and nutritional priorities when you found out you were pregnant?
When I first found out I was pregnant, I was experiencing lots of fatigue, insomnia, and light-headed/dizziness. Realizing the source was a huge relief as I had been trying to charge through my regular workouts, but needing breathers between each exercise. I shifted my focus to some sort of movement most days, but relaxed my insistence on a "tough" workout. My exercise priorities became fresh air and blood flow. My nutrition focus became just eating regularly even though I didn't feel like it. I tried to get protein, carbs, and fat in each meal and a constant supply of ginger tea to settle my stomach.
What obstacles have you have faced, exercise and food wise, during your pregnancy?
Contrary to many tales of food cravings, I have found myself less interested in food. My normal vegetable intake is between 5-10 servings a day - lots of veggies! I have been less than excited about greens and my usual go-to veggie pleasers. I am now getting practice hiding vegetables in everything possible to get a consistent intake. They say that insomnia prepares you for through the night feedings. I am also learning how to get creative with vitamin filled foods when they aren't so attractive. For the first several months, lack of energy led to less exercise, leading to more lack of energy, leading to a little pain based on former dysfunctional movement patterns in my body that resurfaced.
Do you look at food and exercise differently now that you are pregnant? How so?
Because my interest in food has waned, it has become more of a means to an end. I feel like building this human is super important, so my focus is on feeding him a little more than feeding me. I look at food as building blocks and just try to create combinations that work well in a soup or stew so that I can get it all in. Carbohydrates have been a big change for me as I have typically not done as well with high carb dense foods. I now need them much more, which has been a mental shift in figuring out what fuels me best. In the past I looked almost exclusively at meals as a source for how I am feeling. Now it is much more confusing. Am I sluggish because I ate too much of something, or simply because the baby is growing? Figuring it out takes a little longer as there are more variables.
Exercise has become much more clear and has saved me. When I started to gain energy around the 4th to 5th month, I started to work out harder. As I got stronger again, I felt my energy soar, my posture improve, my sleep improve. Everything felt better. Now, no matter what, I get some sort of movement in everyday. At least once a week, that ends up only being a stretching session, which is just fine. I find my movement as a direct ticket to better sleep, which sets me up for the next day and ultimately feeling good overall.
What are some of the goals you have set for yourself during your pregnancy?
Oddly, staying open-minded has been the strongest goal. As a person who generally leads and controls things, I have felt completely humbled by having something else control me. The changes in my body, my moods, my fears, my empathy have been incredible. I find myself looking inward as if I am reading a riveting novel and can't wait to see the next twist. The things that I thought would be emotionally hard for me, like watching the number on the scale climb, have seemed fairly insignificant. I have felt much more generous to myself than I ever have in the past. My greatest goal has been to create a safe place for this creature to grow. I feel like he can read my mind and feel my emotions, so I have tried to create peace, but also honesty. Many of the changes aren't easy, so I have tried to look at my fears head on to see what is truly happening.
What would you suggest to other soon-to-be moms to stay healthy and active?
Find a supportive community. Luckily for me, I didn't have to go far. The Koa Fit community is so encouraging, loving, and inspiring. It has meant the world to me as I sometimes question myself and then find a hug, a kind word or simply someone loving my belly right around the corner. It has helped to kept me consistent in my exercise as well as even emotionally.
What do you feel is the most important thing to focus on in your exercise routine?
Keeping the back strong to counter the forward pull of the baby, keeping rotation alive as the upper body tends to lock down to stabilize increased laxity in the joints, and keeping the glutes strong to stabilize the sacroiliac joint.
Check out Missy's at-home exercise program.
What do you feel is the most important thing to focus on nutritionally?
Eat regularly. I don't always feel like I am getting exactly the perfect nutrition, but not eating anything because I am busy, queasy, or tired ends up in disaster. I have go-to meals that just taste good to me - granola, Greek yogurt, and berries; meals that have tons of nutrients - smoothie with a banana, protein powder, ginger, and a large handful of greens; and meals that sustain me - dense soups that hide all of the nutrients in some delicious broth or sauce.
Sunday, December 6, 2015
3 Exercises to Keep You Strong During Pregnancy
Koa Fit trainer, Missy Hughes is expecting this month and shared her top 3 exercises that have kept her feeling strong and pain-free through her pregnancy.
1) Alternate Arm and Leg Raise - For Core Strength and Back Support
Start on your hands and knees, with hands directly under your shoulders, and knees directly under your hips. Keep your spine ling and your shoulders away from your ears. Tighten your tummy by "grounding" or gently pushing into the floor with the left hand and right knee. Without letting your torso move, raise the right arm and left leg out long as you stabilize with your core. Return to your start position and repeat on the other side.
2) Weighted Lunge on Step - For Pelvic Stability, Glute Strength, and Balance
Start in a lunge position with your front foot on a step. Lengthen your spine, tighten your tummy, and gently draw the shoulder blades down and together. Lower down into the lunge creating a 90 degree bend in both knees. Press through the front foot, making sure weight is even and not on the toes, squeeze from the butt and press yourself back to standing, keep your chest tall. Repeat 8-12 times and then switch legs.
You can do this exercise with or without dumbbells depending on your fitness and energy level. Using a step under the front foot, will help get a little more glute/butt activation.
3) Kneeling Twist - For Spinal Mobility, Oblique Strengthening, and Pelvic Floor Activation
Start in a split stance with 90 degree bends in both knees and a pad under the back knee for protection. Make sure the front knee is directly over the front ankle. Use an unweighted bar (or broom handle) to help keep your shoulders open. Ground or press into the floor with your front foot and your back knee to feel you pelvis stabilize. Keep your spine long and your hips square to the front as you slowly start to rotate towards the front knee. Rotate as far as you can without letting your lower body shift. Come back to center and start to rotate the opposite direction, making sure the front knee does not move towards the center. Repeat 8-10 times and switch sides.
As always, check with your doctor about any exercise program before starting.
1) Alternate Arm and Leg Raise - For Core Strength and Back Support
Start on your hands and knees, with hands directly under your shoulders, and knees directly under your hips. Keep your spine ling and your shoulders away from your ears. Tighten your tummy by "grounding" or gently pushing into the floor with the left hand and right knee. Without letting your torso move, raise the right arm and left leg out long as you stabilize with your core. Return to your start position and repeat on the other side.
2) Weighted Lunge on Step - For Pelvic Stability, Glute Strength, and Balance
Start in a lunge position with your front foot on a step. Lengthen your spine, tighten your tummy, and gently draw the shoulder blades down and together. Lower down into the lunge creating a 90 degree bend in both knees. Press through the front foot, making sure weight is even and not on the toes, squeeze from the butt and press yourself back to standing, keep your chest tall. Repeat 8-12 times and then switch legs.
You can do this exercise with or without dumbbells depending on your fitness and energy level. Using a step under the front foot, will help get a little more glute/butt activation.
3) Kneeling Twist - For Spinal Mobility, Oblique Strengthening, and Pelvic Floor Activation
Start in a split stance with 90 degree bends in both knees and a pad under the back knee for protection. Make sure the front knee is directly over the front ankle. Use an unweighted bar (or broom handle) to help keep your shoulders open. Ground or press into the floor with your front foot and your back knee to feel you pelvis stabilize. Keep your spine long and your hips square to the front as you slowly start to rotate towards the front knee. Rotate as far as you can without letting your lower body shift. Come back to center and start to rotate the opposite direction, making sure the front knee does not move towards the center. Repeat 8-10 times and switch sides.
As always, check with your doctor about any exercise program before starting.
Tuesday, April 7, 2015
3 Tips To Running The BolderBOULDER Pain Free
The countdown is on for the annual BolderBOULDER 10k. This Memorial Day tradition will be on its 36th year and has gone from an inaugural 2,200 participants to over 50,000 participants that start in 90+ waves. With Runner's World calling it "America's All-Time Best 10k", the BolderBOULDER is full of bands, crowds, and slip n slides. Who wouldn't want to participate in this race?
Every year, when the days start to get a little longer and the weather gets a little warmer, we start to see clients coming in with sore knees, cramped calves, or sore backs. The culprit is always the same - running. I am not saying running is bad for the body, I think it is a good way to get some cardio with limited equipment and you can do a lot in a limited amount of time. The problem is when people go from zero to hero. They take off running 3-5 miles with the dust that has been collecting on their sneakers since October. This brings us to our first pain-free tip...
Ease In To Your Running Program
Even if you could head out your door last fall and put in 5 miles easy on your Wednesday run, that does not mean your body is ready to go after a winter hibernation. I hate to break it to you, but you are 1 year older and 6 months out of shape. Start slow with your running, adding miles as you add consistent runs to your week. General rule of thumb, only do what your body can handle. If you feel your body breaking down or not recovering fully, the run was too long. Remember, you run to be healthier and stronger, not to break your body down. Which bring us to our second tip...
Allow Your Body To Recover
Overtraining will cause you to feel exhausted, suck your motivation, and potentially lead to injury. Your body builds its strength during the recovery phase. Muscles rebuild and grow and are able to handle a heavier load after recovery. Take days off and start training early enough that you are not trying to cram miles in at the last minute. Which leads us to our third tip...
Prepare
I don't mean buy cute running shorts that match your brand-new neon sneakers. I mean prep your body for your race. Get your goal mileage in at least a week before your race, fuel your body with the appropriate amounts of carbs, fats, and protein to get your energy up to the level of the Tasmanian Devil, and cross-train and stretch to prevent injury. Use the challenge of the 10k to make your body healthier and stronger all over.
With just under 7 weeks to go, or in other words less than 50 days, you better start your running program for the BolderBOULDER. Remember the tips: Start slow, rest your body, and prepare for the race.
For more information on how to prepare for the race, please email me at info@KoaFitUSA.com.
Every year, when the days start to get a little longer and the weather gets a little warmer, we start to see clients coming in with sore knees, cramped calves, or sore backs. The culprit is always the same - running. I am not saying running is bad for the body, I think it is a good way to get some cardio with limited equipment and you can do a lot in a limited amount of time. The problem is when people go from zero to hero. They take off running 3-5 miles with the dust that has been collecting on their sneakers since October. This brings us to our first pain-free tip...
Ease In To Your Running Program
Even if you could head out your door last fall and put in 5 miles easy on your Wednesday run, that does not mean your body is ready to go after a winter hibernation. I hate to break it to you, but you are 1 year older and 6 months out of shape. Start slow with your running, adding miles as you add consistent runs to your week. General rule of thumb, only do what your body can handle. If you feel your body breaking down or not recovering fully, the run was too long. Remember, you run to be healthier and stronger, not to break your body down. Which bring us to our second tip...
Allow Your Body To Recover
Overtraining will cause you to feel exhausted, suck your motivation, and potentially lead to injury. Your body builds its strength during the recovery phase. Muscles rebuild and grow and are able to handle a heavier load after recovery. Take days off and start training early enough that you are not trying to cram miles in at the last minute. Which leads us to our third tip...
Prepare
I don't mean buy cute running shorts that match your brand-new neon sneakers. I mean prep your body for your race. Get your goal mileage in at least a week before your race, fuel your body with the appropriate amounts of carbs, fats, and protein to get your energy up to the level of the Tasmanian Devil, and cross-train and stretch to prevent injury. Use the challenge of the 10k to make your body healthier and stronger all over.
With just under 7 weeks to go, or in other words less than 50 days, you better start your running program for the BolderBOULDER. Remember the tips: Start slow, rest your body, and prepare for the race.
For more information on how to prepare for the race, please email me at info@KoaFitUSA.com.
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