Saturday, 31 July 2021

F Faith and Fitness

Exercise and Pregnancy

Exercise during pregnancy helps to alleviate many of the common problems of pregnancy. It improves circulation.  It also prevents back pain by strengthening the muscles that support the back.  Pregnancy often leaves women feeling less energetic, but regular exercise can give you more energy to make it through the day.  Your strengthened cardiovascular system will give you more endurance, and stronger muscles will allow you to accomplish tasks with less effort, leaving you more energy to continue through the rest of your day.  Exercise also allows you to sleep better. Most women have some trouble sleeping through the night by the end of their pregnancies.  Exercising on a regular basis (and making sure it’s at least three hours before you go to bed) will help you work off excess energy and will tire you enough to lull you into a deeper, more restful slumber.  Exercise has been shown to improve your mood. It can also lessen mood swings, improve your self-image, and allow you to feel a sense of control.  Exercise helps prepare you for childbirth. Some studies suggest that the fitness level of the mother can result in a shorter labor, fewer medical interventions, and less exhaustion during labor.  Being in shape will not decrease the pain, but it definitely will help give you the endurance needed to get through labor.

Most experts agree that gaining more than the recommended 25 to 35 pounds (for a woman of normal weight) during pregnancy makes it harder to lose the weight after the baby is born.  By maintaining your fitness level during pregnancy, you are less likely to gain excess weight. Exercise also maintains your muscle tone and strength.

Check with your health care provider before starting an exercise program. For most pregnant women, exercise is very beneficial.  However, for women who have a high-risk pregnancy or are at risk for pre-term labor, exercise should be closely monitored by your health care provider to make sure that it poses no additional threats to you or your baby.

My long time, faithful client, Erica Dooley, is living proof that exercise is beneficial during pregnancy.  She has trained with me for 3 years.  When she became pregnant a couple of months ago, she did not let that stop her from exercising!  Although she experienced all of the normal morning sickness, etc., she pushed through and exercised right through it.  Her due date is November 29th.  After consulting with her dr., she was determined not to back off with her workouts!  She is consistent with her workouts week after week.  Not only is it helping her to have the healthiest pregnancy possible, it will help her during her labor and delivery, and also in her recovery.  Here is Erica's explanation of her decision to exercise during her pregnancy......

"My fitness journey began about 8 years ago. I focused on prayer to help with the food temptations, changed my diet, and had a set mind that quitting was not an option. This has been an ongoing work in progress. After losing over 100 lbs I was excited and eager to get STRONGER! I heard about Kellye Personal Fitness and saw results that impressed me. I decided to take the leap and try it out. I puked every workout for the first couple of months. This made me want to push even harder. I HAD to get through at least one workout without throwing up! FINALLY, I did it! I made it through an entire workout and that was the first of many goals that I have CRUSHED at KPF. Kellye has been an amazing motivator and friend. This is the most encouraging group of trainers and people I have ever met. This is the way the Body of Christ should operate! Everyone is always there to help and encourage one other!  Here I am 3 years later and SURPRISE! I’m pregnant! I am already a mother to 4, the youngest is 8. I didn’t see it coming, but God’s plan is always best. I knew I couldn’t stop now. I’ve worked too hard and come too far to stop exercising.  I love everything about working out…stress relief, friends, and of course the obvious, looking better. I went straight to Google to see what was said about pregnancy and fitness. I couldn’t believe how controversial this topic was. I consulted my doctor and only had a few restrictions. In fact my doctor was excited and encouraged me to continue to exercise until delivery.  I can’t say it has been easy. The first trimester was challenging. I was exhausted and had constant nausea.  It was hard to keep down breakfast, much less do a burpee, without spewing. But, I survived! My energy level is back and I’m going strong in my 2nd trimester. I think this is one of the best things anyone can do to prepare your body for delivery and to help recover quickly.  I am looking forward to a FIT and healthy pregnancy and delivery."


Columnist: Kellye Davis Williams


Kellye Davis Stellman is a personal trainer, gym owner, and certified Life Coach who focuses on the health and well being of her clients as well as coaching them to make positive changes that will impact the rest of their lives.  She helps them achieve their health and fitness goals as well as encourages them to strive for and achieve their “life goals” with her message of hope. 

Kellye resides in East Atlanta with her husband Keith.  She has 4 daughters and 3 grandchildren.  She is an active member of The Tabernacle Church.  In her spare time she loves traveling, spending time with her husband and daughters, shopping, and simply enjoying coffee with friends. 



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