The secret, it turns out, is getting the right pants for your class. And get the doctor’s permission, of course.
Beck Wilcock is a true champion and fitness star. She doesn’t just take selfies in the gym, she runs marathons and participates in triathlons. And quite successfully. But what happens when a fitness guru gets pregnant? Beck, who recently gave birth to a son, baby Bo Patrick, shared her secrets.
According to the athlete, it is important to remember during pregnancy that you cannot keep everything under control: “Your body, emotions, physical abilities change a lot. And the best advice I can give is to embrace these changes that are happening every day. It’s all part of your motherhood. “
But Beck Wilcock did not recommend eating for two. “I think it’s useless. But I was indulgent to myself and allowed myself to eat what I wanted. “
The Instagram star said that she had six meals a day – in small portions. In between, she drank water.
“I wanted smoothies all the time. I made banana and goji berries. I also needed more carbs. Otherwise, my diet has changed little, ”says Beck.
In addition, the trainer formulated three important rules for training during pregnancy.
1. Reduce loads
Beck hasn’t stopped weight training. But the weight she took was reduced by 30 percent.
“I reduced the intensity of the exercise to 70 percent of the usual. I also got more rest in the third trimester. You need to listen to your body and not exercise through strength, ”Beck advises.
At the 32nd week of pregnancy, the athlete stopped training in the gym altogether and started walking.
“Don’t introduce anything new into your workouts. You have to be confident in your body’s capabilities, ”Beck cautions.
2. Choose the right clothes
If you usually wear T-shirts and drawstring leggings, put them aside until the time of birth. Excessive compression is best avoided.
“Don’t wear tight clothing. Try not to put pressure on your stomach or chest. You have to breathe freely, ”says Beck.
We add from ourselves: if mommy’s breathing is difficult, this can lead to fetal hypoxia. This is very harmful. Therefore, expectant mothers are forbidden to dive and generally hold their breath.
3. Work with a coach
Your gym workouts should be supervised by a professional. Even if you have been practicing on your own for a long time. Even champions pay for lessons.
“Even if you know what you’re doing, it’s always a good idea to get advice on which exercises during pregnancy are best for you. Often times, you need someone to follow you through the exercises. I’ve been a coach for ten years and still take lessons from time to time, ”says Beck.
And, of course, consult with your gynecologist: it is quite possible that even the usual loads will be contraindicated for you. After all, everyone’s health is different.
Workout example from Beck Wilcock:
1. Warm-up – 5 km on a stationary bike.
2. Deadlift – 10 reps.
3. Squats with a dumbbell lift to the chest – 10 repetitions.
4. Bent-over Dumbbell Rows – 10 reps.
5. Biceps curl – 10 reps.
6. Squats – 10 reps.
7. Triceps extension – 10 reps.
8. Burn 10 calories on the stepper.
It was one circle. Next, we rest for a minute or a half (or more, if you feel the need), and then repeat the circle, starting with deadlift. Beck makes 6 sets in total. But remember that she is a champion.