Stay Fit During Pregnancy

Photo by Gerald Pope Photography Photo by Gerald Pope Photography

Great insights from personal trainer Emily Landgren on how to stay fit during pregnancy.

How A Personal Trainer Stays Fit During Pregnancy

When I found out I was pregnant, I was elated. Like many women, I wanted to be in the best shape of my life as I started a family. My elation, however, was soon replaced by fear. Where were the headaches, extreme fatigue, nausea, and other symptoms everyone talks about? I was certain something was wrong. However, after many doctor visits and reassuring comments, I began to realize that, on top of good genes and just pure luck, having established a healthy lifestyle which included regular workouts was contributing greatly to why I felt so amazing. In addition, it provided a perfect outlet to channel my first trimester worries.

Here’s some insight I’d like to share based on my experience as an expecting mother and personal trainer:

Benefits of exercise pre-pregnancy

  • Staying in shape during pregnancy becomes easier. Having an established pre-pregnancy fitness base allows you to continue to exercise with less concern while pregnant.
  • Exercising regularly allows you to better gauge your body’s ability and how to modify activities.
Photo by Gerald Pope Photography

Benefits of exercise during pregnancy

  • Decreases undesirable symptoms (stress, low energy levels, constipation, cravings, blood sugar, blood pressure, backaches).
  • Boosts serotonin, a brain chemical linked to mood, and puts you in better spirits. Also, improves sleep.
  • Improves mental and physical stamina.
  • Helps to control blood pressure, blood sugar, and weight gain, decreasing the risk of gestational diabetes.
  • Strengthens muscles surrounding ligaments that become looser due to hormonal changes.

Listen to your body

The most important thing you can do while pregnant is to listen to your own body. Give yourself a break, especially when it comes to what to eat. When you’re struggling with nausea, nothing is worse than forcing yourself to eat unappealing food. Take advantage of those times during the day when you feel better. A little bit of light activity goes a long way in reducing stress, improving mood, and possibly even reducing symptoms like fatigue and morning sickness.

Important notes to consider

  • Talk to your doctor before continuing or beginning exercise. Remember this is not the time to achieve a new level of fitness. Instead, aim to maintain a sense of mental and physical well-being.
  • Hire a personal trainer to help you design a sound workout routine according to your stage of pregnancy.


This article originally appeared in PRO Pulse Magazine©, a publication of PRO Sports Club. Reprinted with permission.

Emily Landgren, BA, ASCM

Emily is a personal trainer at PRO Sports Club in Seattle, Washington.  She loves how gratifying it is to watch how exercise and healthy living makes people feel good from the inside out. She loves working with a variety of clients, but particularly enjoys working with those that are new to exercise or who aren’t quite sure where to begin. Emily is also a new mother, and likes to work with expecting mothers who are trying to stay fit and healthy while pregnant, as well as moms who are trying to balance the challenge of fitting exercise into their already busy lives. Emily takes on a team like approach while working with her clients, and encourages her clients through challenging and creative workouts. She hopes to inspire her clients by her own example of making health and fitness a priority in her daily life.