Read about my personal journey through my first pregnancy!
Ty is growing so fast and it's hard to believe he is already 5 months old.
Ty's first Christmas (2008)
Ty ( 5 months) eating his veggies
Ty Michael Paulin was born on August 19, 2007 at 1:53pm. Ty weighed 5 pounds 3 ounces and was 18.5 inches long.
Ty Michael arrived in this world as a very special BIRTHDAY gift. My son shares his birthday with me and his grandmother (Jason's mom). Experiencing child birth is so wonderful and watching this little miracle come out of the womb is priceless.
I cannot complain about my pregnancy at all. I actually trained clients up until 2 days before birth. I thought I would have a week off thinking I would be late!
I worked all day Friday and actually did my cardio that day. I lifted up until 1 week before his birth. On Saturday the 18 th, I decided to paint the living room since my husband was working on the house and it was hot and I did not want to sit around. Sunday morning around 6 am I woke up with cramps. Jason brought me a cup of coffee, birthday card and breakfast around 7am and said, "Happy Birthday Honey. I responded with, "I think I might be in labor." As I went to get back in bed to see if the cramps would calm down, my water broke. I took a bath, got dressed and we packed up to drive to the hospital. We left about 8:15 am and within minutes I was having really hard contractions that were 3 minutes a part. It was a long 45 minute drive but Jason was the best coach and helped by talking me through the contractions the whole way there. He made a few calls to our parents commenting that it was "GO TIME!" We arrived a little after 9am. The contractions were so intense I did not even want to go in. Each time I had a contraction I could not walk and would hunch over on the floor, let it pass then walk again. When I checked in I had already dilated 6cm and 80% effaced. 90 minutes later I was dilated to 10cm and 100% effaced. Once I started pushing it took about 4 pushes and Ty arrived. I have to say it was fast and before I knew it I was holding the most precious little boy in my arms!
Jason and I were so ready to take Ty home and be back in our own bed that we begged my doctor to let us go home a day early. I delivered on Sunday and was home by Monday evening in my own bed eating my own "healthy meals". It was truly a great experience and I am so thankful for such an amazing husband. Jason was so calm and although emotional during the labor and delivery he was so supportive. I could not have had a better coach! Now he is coaching me again in the gym so I can get my bootie back in shape!
I have since then started back slowly into my routine. I started out just walking and started to run and lift weights when Ty was 5 weeks. They told me to wait until 6 weeks but I was so ready to work out again and I felt great. I cannot run as fast or hard as I used to, but I am getting there. I take Ty with me to our gym and Jason enjoys spending time with him while he trains me. I have started doing cardio first thing in the morning after I feed Ty, then I come home and have breakfast and head back for either Jason or Brian to train me. They are kicking my butt and I am so sore but it feels great!
Ty in his crib
Ty Michael Paulin - 2 weeks old
Ty Michael Paulin - 3 weeks old
Ty Michael Paulin - 4 weeks old
Daddy and Ty
Thank you all for your calls, email, and cards. Jason and I are so blessed to have such wonderful family and friends!
For my post pregnancy workouts and nutrition plan, please download the file.
Post Pregnancy Workouts and Nutrition
PREGNANCY WORKOUTS
CARDIO- My experience during pregnancy!
I was able to run up until about 21 weeks. My doctor told me to stop running at 20 weeks and when she told me this at 12 weeks I remember thinking how great I felt and I would just see how it goes. Well I skipped week 20 of running out of fear maybe, but Jason and I went to Washington Park when I was 21 weeks and I tried to run. It just did not feel right after about a mile and I wanted to listen to my body. My feet hurt the next day and my hips which was very unusual for me since I had been running about 10-20 miles a week. I decided from then on to really listen to my body and not run. I suggest listening to your body for I have a friend who felt great running and she was running 20-30 miles a week pretty much up until the last month or two.
So I began to swim, walk on an incline, hike outside and use other cardio machines. I found that swimming was amazing and I was able to swim 3 days a week about 2000 yds per time. It was great but at about 25 weeks I could not fit into my bathing suite anymore and had to get a 2 piece training suit, I just bought a larger size Speedo for I refused to swim laps with any kind of skirt floating around me! Then at about 31-33 weeks I could not do a flip turn anymore and my energy shifted. I would normally go to the pool at 6am and soon found that I had no energy until about 2pm. I used to be a morning person so this was very different. I then just stuck to the elliptical trainer and treadmill which I currently do everyday for about 30-45 minutes. It feels great and I can usually push it pretty good. As long as I am doing some sort of cardio I feel great mentally. Sometimes it is slow and only 30 minutes and other days I feel great and push it for 45 minutes. I feel that as long as I am moving everyday it is better than doing nothing!
Weight Training
I followed a normal workout routine as mentioned above. I just had to drop down on the amount of weight. I felt much weaker but I still performed all the exercises I had before I was pregnant up until about 25 weeks. Then certain things were a bit harder and I was told not to lie flat or do abs. At about 29 weeks things changed and I could no longer do stiff-legged dead lifts or lying hamstring curls. Then at about 32 weeks I found myself sitting on a ball lifting shoulders but I was still able to do most upper body machines and I am still doing smith machine squats and I am 36 weeks pregnant.
Here is an example of what my current workout and schedule looks like now. I try to go as heavy as I can without feeling a pull in my stomach. I don’t wear a heart rate monitor- it drives me crazy but I go hard and try not to sweat and some days I have to rest a minute or longer between exercises but it all still feels great.
Monday- Chest, Shoulders, Triceps & 30-45 minutes cardio
Tuesday- Legs and 30-45 minutes cardio
Wednesday - No weight training & 45-60 minutes cardio
Thursday- Back, biceps & 30-45 minutes cardio
Friday- Legs & 30 minutes cardio
Saturday - No weight training & 45-60 minutes cardio
Sunday- Enjoy the day off or just go for a relaxing walk
Workouts
Chest-Shoulders-Triceps
Incline Bench Press 15-20 reps
Flyes- 12-15 reps
Shoulder Press sitting on ball 12 reps
Shoulder Raises sitting on ball 10
Rear delts or bent over rows sitting on ball 10 reps
Tricep Pushdown superset with Overhead Rope Extensions 12-15 reps
Tricep kickback & seated overhead extensions with dumbbell 12 reps
Repeat this circuit 3 times
Legs
Smith Machine Squat- 15-20 reps
Smith Machine Reverse lunges 12 reps
Leg Press- very wide with toes out 20 reps
Stationary lunges or walking lunges 20 reps
Kickbacks with pulley hamstring curl with pulley 15 reps
Step-Ups (depending on how you feel, no weights, just your own)
Repeat this circuit 4 times
Back and Biceps
Lat Pull downs 10-15 reps
Bent- Over Rows 12 reps
Straight Arm Pulldowns 15 reps
Incline Curls 12 reps
Barbell Curls or Preacher Curls or Drop Set Dumbbell Curls 15 reps
Repeat this circuit 3-4 times
Diet and Weight Gain
My diet has not really changed and I can honestly say that I don’t have huge cravings for anything although my husband would say watermelon and ice cream. On the weekends I treat myself to a little chocolate ice cream and I crave fruit for the most part so I have berries everyday with cottage cheese. I still eat 5-7 meals a day, prepare all my meals and a lot of times grab muscle milk shakes and zone bars when I am in a hurry.
I have enjoyed making different chicken recipes to keep from getting bored and I love sweet potato fries with organic ketchup.
Here is an example- check out my recipes for more ideas
Day #1
#1 ½ cup oatmeal mixed with ¼ cup milk and water and a protein shake mixed with a few strawberries and 1Tbs. almond butter. I blend chocolate protein powder with 8 ice cubes, water, a splash of milk and the berries and almond butter ( I usually wake up hungry so this is my biggest meal of the day)
#2 ½ to 1 cup cottage cheese mixed with blueberries and strawberries
#3 Whole wheat tortilla with chicken and veggies or egg whites scrambled with cheese on a whole wheat English muffin.
#4 Muscle Milk pre-made shake and a peach
#5 Repeat #2 or zone bar
#6 protein meal with salad and veggies sometimes yams or brown rice.
I have been making avocado, tomato, onion salad with olive oil and vinegar.
I have gained 25 pounds and I have 4 weeks to go. My weight gain has really slowed down now. I am gaining about ½ a pound a week where as in the beginning I was gaining 1-2 pounds a week. I don’t weigh myself, I just let the doctor do it. I workout out, eat healthy, still enjoy my treats on weekends and I am just allowing my body to be healthy and put on the weight it needs. When I am hungry I eat, I just try to make sure it is healthy.
Pregnancy Notes-
So far I have loved being pregnant. I feel great. Right now I have a little over 4 weeks to go and I am getting excited and ready. I am looking forward to being able to workout hard again and of course meet our son.
Please check out our baby website: www.babyjellybeans.com enter baby then paulin.
Email me if you have any questions.
EATING FOR TWO
Meal One - 1/4 to 1/2 cup flax cereal first thing in the morning to prevent being nauseas. Sometimes I will have either dry milk or plain milk. I figure this is healthier than white crackers or saltines.
Meal Two - Whole wheat english muffin with 3 egg whites, 1 whole egg and 1/2 piece of cheese or protein muffins/pancakes (see my recipe section)
Meal Three - 1/2 cup FAGE no fat greek yogurt (16g of protein, 6g fat; 6g carbs) mixed with 1/4 to 1/2 cup fresh berries.
Meal Four - Whey protein shake (PVL, Beverly, or Vyotech) mixed with 1/4 cup skim milk, 4-6 strawberries, 1/4 cup water, 8 ice cubs and 1 table spoon natural peanut butter (mix in blender).
Meal Five - Grapefruit. If I am still hungry, I will have some more flax or spelt cereal or a protein muffin made with oatbran, oatmeal, egg whites and blueberries.
Meal Six - Chicken, pork, lean ground beef, or turkey(6-7 oz) with a big salad with avocado, walnuts, red peppers, cucumbers, mixed greens and 2 TBS of balsamic vinegar and 1/2 yam.
Meal Seven - Small protein shake
(1 scoop of protein power)
FIT AND PREGNANT (at 3 months)
My pregnancy workouts include:
Daily cardio sessions (30 - 45 minutes)
I was running about 2-3 days per week for about 4-6 miles at a time, but now I am doing more like 5 miles per week. If not running, I will get on the stair master, the eliptical, or the treadmill with an incline.
My energy is great in the morning and I have been very lucky not to experience the "great morning sickness". I will feel a little light headed and nauseas at times, but a little bit of flax or spelt cereal will kick that in the bud. And, 30 minutes later, I am doing my cardio.
I also make a healthy hot chocolate which helps with the constipation. Hot chocolate recipe includes: 1 to 1 1/2 tbs of organic 100% chocolate, hot water, a little skim milk and aguave nectar for sweetness.
My weight training schedule consists of training a certain body part 3-4 times per week. My workout is as follows:
Monday - 45 minutes of cardio (treadmill, stair master, or eliptical) and Chest and triceps
Tuesday - Light jog for 3 miles and shoulders, abs, and calves. (If the run earlier that morning makes me tired, I will usually skip the weights).
Wednesday - 45 minutes of cardio (treadmill, stair master, or eliptical) and legs. I am still doing squats but I have reduced the weight.
Thursday - Light jog for 3 miles and shoulders, abs, and calves (if I did not do them on Tuesday).
Friday - 45 minutes of light cardio and back, biceps, and abs.
Saturday - Easy run for 3-5 miles at a nearby park and then I catch up on my sleep for the remainder of the day. :) See me smiling?
Sunday - This is my day of rest, but I usually try to get in a very light and short cardio session not to exceed 30 minutes!
DELICIOUS RECIPES
Pregnancy Protein Shake (also a great post-workout shake)
(serving for 2) - Recipe by Ernie & Erin Jones, new parents of Nigel Beollling Jones
1 cup of Ice
1 container of the 5% FAGE or 3/4 cup of the 2%
1/2 cup of milk (I use Soy milk)
1/4 cup of granola (all natural)
5 strawberries
1 banana
1 packet of Splenda
2 scopps of whatever protein powder you prefer
Put all the above ingredients in a blender and blend and you will have a delicious meal in shake!
THE JOYS OF MOTHERHOOD
Pictures from my baby showers
Me and my mom at the Evergreen baby shower
My sister, Kristin, me, and my lil sis, Molly at my Covington shower
Me and my best friend, Carla
Jason just loves his "little boy"
If you have any questions, concerns or comments, please feel free to email me.
I have trained several clients throughout their pregnancy and I am currently training 2 mothers-to-be. Stay tuned for before and after pictures and more fun tips and information.
Love, Brooke (a new mother-to-be)