BOHO Mamas – now and soon to be this one is for you! Team BOHO has 6 kiddos among us and 2 newbies on the way. (hint hint Katie & Rachel).
These ladies are here to help all of our BOHO Besties with babes on the way keep their legs moving during pregnancy.
The general rule is about 64 oz of water per day plus an additional 8oz per every hour of light exercise. (And as we all know, a sweat session at BOHO is more than a little light exercise.) An easy way to tell if you’re properly hydrated is to be sure your urine is pale or colorless. (I'm always on the quest for clear pee. #lifegoals) Proper hydration during pregnancy can help prevent a number of bummers, includingheadaches, circulation, swelling, constipation. And while water is certainly one of the best ways to hydrate, it's not the only way: milk, fruit and vegetable juices (watch out for hidden sugars), and even decaffeinated teas are all great options.
2) Stay Cool
Just because it’s cool outside, doesn’t mean you core temperature is cool, too. Pregnancy is not the time to lounge in the sauna or hit up a hot yoga class unless your doctor gives you the go-ahead. Your increased blood volume and metabolic rate (in the third trimester) can make you feel like a literal oven with a bun in it. So, use these strategies to keep your cool in the studio:
-Wear light layers during class.
-Find a spot by the fan, air conditioning, or both!
-Decrease your intensity as needed during class
-Hydate (see #1)
Once your belly gets too big for tap backs, stop doing them! S ame goes for jumps, sprints, climbs or anything else that causes discomfort. We already think you're a total badass for just pregnancy swagging (aka waddling) your way into class. If a certain move doesn’t feel right, modify. At the very least, you can:
-Move your legs!
-Finally listen to the lyrics.
-Cheer with the crowd. Can I get a Woot Woot!
-Live to ride another day.
4) Adjust Your Bike
You know how your body changes during pregnancy? So should your bike settings. If your usual seat or handle bar height feels off, it probably is. Here are some common adjustments for pregnant spinners:
-Moving the seat down, which offers more comfort as your bump gets bigger.
-Raising the handle bars. As pregnancy progresses, it’s harder to reach everything—the steering wheel, your shoelaces and the bike handle bars. So bring them up to you!
-Snag one of our Front Desk ninjas or instructors to help you find your new settings
-Listen to your body and make as many changes along the way as you need to.
5) Pace Yourself
It’s better to live to ride another day than to go too hard and then have to stay home. Now is not the time for PRs or pushing beyond your limits. Pregnancy (like labor and parenting) is a marathon, not a sprint. So if you want to stick with it for the long haul, know when to pull back and take it easy.
Always the Food. Because of morning—or, in Rachel’s case, all-day—sickness, it can be hard to stomach foods like lentils, broccoli, beans, avocado and asparagus, which are all high in folic acid, an essential nutrient for growing healthy humans. Rachel’s solution for fueling her workout and her baby? She hid these foods in a smoothie that she could tolerate. It even helped with her nausea. Here’s the recipe:
Rachel’s Cycle Smoothie
1tsp of fresh grated ginger (great for nausea)
spinach (1 cup packs 250 mcg of folic acid)
1/4 cup frozen mango, diced
1/4 cup frozen pineapple, diced
1/2 cup almond milk (225 mg of calcium)
(because you’re using frozen fruit, you don’t need to add ice!)
Blend and enjoy!
Remember, exercise during pregnancy helps you feel good by combating swelling, excessive weight gain, etc., and prepares your body for labor and delivery. Being fit will also help you recover more quickly and easily after birth.