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Baby Bump Fitness - Quick & Efficient Pregnancy Exercises, and Fitness
Solutions for Busy New Moms-

25% off Prograde Powders

In: Food & Nutrition
6 Dec 2011

POSTED DECEMBER 6

It all comes to an end tonight.

That's right, our history-making 25% off all Prograde Powders
sale ends tonight (Tuesday) at 11:59pm EST.

It's your last chance to save just by using the coupon code
powder25 for any powder (Protein, Lean, Fusion and Workout).

Stock up NOW by clicking here before you miss it.

POWDER SALE

Who's lookin' out for ya? ;-)

Jayson Hunter, RD, CSCS
Prograde Nutrition

P.S. In case you missed yesterday's article, it was a good one about
slimming down. Read it here.

P.P.S. We have been working on something BIG here at Prograde. Stay
tuned for details coming soon...

* No Comments

Are YOU Taking This During Pregnancy?

In: Babies & Mom|Food & Nutrition|Pregnancy Fitness Solutions
17 Nov 2011

Today we have a great guest post from my friends at Prograde
Nutrition. As you know, I would only post what I feel is the best
information and highest quality products on the market on my blog.
These are supplements me and all of my family use.

Are YOU Taking This During Pregnancy?

By Kevin DiDonato MS, CSCS, CES

Your obstetrician has probably told you to eat right and exercise
during your pregnancy.

And they might have also told you how important Omega-3 fatty acids are
for you when you are pregnant.

Especially your developing child's BRAIN.

But the information you MIGHT not know about Omega 3 and pregnancy
might SHOCK you.

During pregnancy you gain weight, due to the developing little person
inside of you. So you are told to exercise, eat right, and maintain a
somewhat hard-to-do healthy weight.

And your doctor MIGHT have told you about eating fish or taking a Krill
oil or fish oil supplement.

But did they ever explain why?

You might have already found that Omega 3 fatty acids are important for
YOUR health, by reducing cholesterol, inflammation, and as a way to
fend off depression.

But did you know that those same Omega-3 fatty acids, are VITAL and
IMPORTANT nutrients during fetal development?

That's right, that little person inside of you is benefiting from YOUR
healthy diet, or is getting all the WRONG nutrients from a poor diet.

Everything you eat is transferred to your developing child. So
whatever goes in your mouth also feeds your child.

This is especially important when talking about Omega-3 fatty acids.

The Case for Omega 3 Fatty Acids

During the last trimester of your pregnancy, your developing child's
BRAIN needs the RIGHT nutrients for proper development.

Your developing baby's brain needs high levels of omega 3 fatty acids
to make sure its neurons and endorphins develop the right way.

But most people DO NOT get enough Omega-3 fatty acids.
Our "western" diet is full of Omega-6 fatty acids, which is far from
the right kind.

The typical western diet is full of Omega-6 fatty acids, and low in
Omega 3s.

You get your highest levels of omega 3 fatty acids from plant sources
in the form of ALA or from fish sources in the form of DHA.

The most widely used Omega-3 fatty acid by the brain is DHA. And you
get DHA from plant and fish sources, or from Krill and fish oil
supplements, and supplements made specifically for pregnancy.

So how do low levels of Omega 3s affect your developing child?

Let me explain...

There is a period of time right before birth and immediately after
birth, when your child NEED for omega 3 fatty acids is the highest.

This period is called the perinatal period, which includes the five
months before your child is born and the first few months after.

This is the most crucial time for you and your child to take in Omega-3
fatty acids.

Why you? If you are breastfeeding, you are delivering Omega 3s
directly to your child through your breast milk.

When Omega-3 fatty acids are lower in YOUR diet during pregnancy and
after (if you are lucky enough to breast feed), this means there are
less Omega-3 fatty acids available to your child.

Result: more Omega-6 fatty acids reaching the brain than Omega 3s,

On a side note, having increased levels of Omega 3's may also prevent
premature births and other birth-related complications.

But back to your developing child!

Omega 3 And Brain Development

A decrease in Omega-3 fatty acids leads to decreased levels found in
the grey matter in the brain.

This can lead to neurocognitive deficits and may increase the chance of
your child developing attention deficit hyperactivity disorders (ADHD),
depression, anxiety, and increase aggression.

Why?

The main component of Omega-3 fatty acids is DHA.

And DHA, in high levels in the developing brain, may reduce neurologic
deficits which may lead to impaired cognitive and behavioral
performance of your child.

DHA may help in the growth and function of nervous tissue.
DHA is the main functioning component in neurogenesis and
neurotransmission.

DHA helps NERVE CELLS to grow and allows for messages to CROSS from one
cell to another!
Now, the recommendations regarding fish intake is confusing.

There are no set recommendations for fish intake when you are
pregnant. They do have GENERALIZED guidelines, but nothing concrete.

And there may be many other health risks associated with fish intake.
Fish can contain mercury and PCBs which can also damage your child's
brain.

Luckily for you though, there are high-quality supplements on the
market, which may be safer and contain less traces of harmful toxins.
Be Sure To Eat Your FISH!

Even though Omega 3 intake is important throughout your life to
possibly reduce health conditions, it is just as IMPORTANT to increase
OMEGA-3 FATTY ACID intake during pregnancy.

Increased Omega-3 fatty acids during pregnancy may help in nerve cell
growth and function, and may help keep levels higher in the blood
circulating to the developing brain.

Increasing your fatty acids intake by eating fish twice a week and
supplementing your diet with a high-quality Krill oil supplement, may
increase your essential fatty acid intake in a safe and more effective
way, without the exposure to harmful toxins found in certain fish.

Prenatal and postnatal health is of utmost importance for your health,
and the health of your developing child!

Visit KRILL OILto order.
NEXT: This Is ONE Supplement Your Should BE Taking During Pregnancy >>

References:

Uary, R, MD. Dangour, A, PhD. Nutrition in Brain Development and Aging:
Role of Essential Fatty Acids. Nutrition Reviews. 2008. Vol. 64(S2);pp.
S24-S33.

Saldeen, P,MD, PhD. Saldeen, T MD, PHD. Women and Omega 3 Fatty Acids.
Obstetrical & Gynecological Survey. 2004. Vol. 59(10);pp. 722-730.

Innis, S. Dietary omega 3 fatty acids and the developing brain. 2008.
Brain Research. Vol. 1237;pp. 35-43.

Innis, S. Dietary (n-3) Fatty Acids and Brain development. J. Nutr.
2007. Vol. 137(4); pp.855-859.

McNamara, R. Carlson, S. Role of Omega-3 fatty acids in brain
development and function: Potential implications for the pathogenesis
and prevention of psychopathology. 2006. Prostaglandins, Leukotrienes
and Essential Fatty Acids. Vol. 75(4-5);pp. 329-349.
* (2) Comments

Back To School Core Work

In: Busy Mom Fitness Solutions|Exercises
12 Sep 2011

Like for most of you reading it is back to school time in our house,
which means change of routine and extra chaos. If you are truly burnt
out and do not feel you have an extra moment to spare please stick to
some simple core exercises to maintain strength for when your schedule
has settled down. Choose the front plank, even 30 seconds (1/2 a
commercial) can help, side planks again 30 seconds per side and a dead
bug 10 moves per side. This can all be done without a warmup or cool
down needed and fits into one television commercial break.

You do not need a ball for this exercise. Lower opposite limbs at the
same time while flexing your abdominals and return.

BabyBump Mom Fitness 181-

Dead Bug

BabyBump Mom Fitness 182-
Dead Bug

+ (1) Comment

Friday Night Fat Loss

In: Busy Mom Fitness Solutions|Exercises

9 Sep 2011

One very simple Friday night workout before I go off to the
cottage.

Tabata 20 sec work/10 sec rest intervals 8x, repeat 2-3 times

1. Kettlebell swings

2. Pushups

3. Berpie Press

4. Vertical Banded pull-up

Repeat all 4 above to make up 8 rounds of 20 seconds work and
repeat 2-3x.

This is a great way to start the weekend ahead of the curve- do
think about it just do it, you'll be done in no time.

+ No Comments

For All Cyclist or Runners

In: Busy Mom Fitness Solutions|Pain Management|Tips & Techniques

25 Aug 2011

BabyBump Mom Fitness 035-

front plank

Please, please recognize that cycling, running/jogging, walking
all of these activities are linear and are Quadriceps dominant.
Over time doing consistent quad dominant exercise can lead to
tight hip flexors and overuse. This is directly linked to back
pain, hip discomfort and can eventually lead to chronic issues.
To avoid these issues related to high repetition linear moves
(running/cycling) doing a small muscle balancing/preventative
program every time you run or bike is beneficial. You can
consider this your activation and place it right into your
warmup. This is a very basic, bare minimum approach and a great
place to start to keep your muscles balanced to enjoy running or
cycling.

1. Front plank- 2x 30 seconds

BabyBump Mom Fitness 045-

side plank

BabyBump Mom Fitness 132-

hamstring curls

2. Ball hamstring curls 20x

3. Side planks- 30 seconds each side

4. 1 legged glut bridge 10x / side

BabyBump Mom Fitness 034-

1 legged Cook Hip bridge

+ No Comments
+ Tags: back pain, busy mom fitness, core exercise, cycling, hip
pain, muscle balancing, running

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About this site

Baby Bump Fitness is run by personal trainer and mom Jacqueline
Gradish for soon-to-be moms and new moms. Safe, quick &
EFFECTIVE fitness solutions that really work, including
workouts, rehab exercises and nutrition tips.
Check out the complete Baby Bump Fitness Programs in my Programs
section.
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+ Are YOU Taking This During Pregnancy?
+ Back To School Core Work
+ Friday Night Fat Loss
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