It seems like every (fitness) influencer is announcing their pregnancy at the moment – with the lovely, Australian vlogger, Sarah’s Day, being the very latest to break her news and share her journey to the ultimate “milflife” (Congratulations Sarah!). 

As a new Mum myself, it’s amazing to have so many likeminded women in the industry who are going through a similar life stage, which is why I’ve decided to launch my very own fit Mum series just for you. 

As part of the #fitmumdiaries I’ll be speaking to some of my favourite health and fitness influencers to bring you everything from working out during pregnancy to returning to exercise postpartum. 

So to kick us off, I got in touch with the beautiful Carly Rowena, to catch up on her fit Mum (to be) journey and to help me dispel the myth that working out when pregnant can be harmful to your baby.

Carly Rowena

Welcome Carly.

I’m so excited to have you on my blog to impart some of your wisdom on my readers. You’ve been a favourite fitness influencer of mine for years now and I, along with thousands of others, can’t wait to follow your journey into motherhood.

You’ve famously exercised throughout your pregnancy and I’d love to find out a bit more about what you’ve been doing differently at the gym and how you feel about your new body and beyond…

I Crossfitted myself for years so know how brutal some of the wods can be, how have your workouts changed since you became pregnant?

I am so thankful for my CrossFit box as in all honesty I feel so supported and lucky that I am still smashing WODS at 32 weeks pregnant. To be completely honest you judge your body, your mind and the workouts daily. During trimester one I felt nauseous and light headed so kept the same weights but increased rest time, during trimester two I felt like superwoman so reduced the rest time, upped the weights but removed core movements and now in trimester three I feel much more breathless, less energy and of course my bulging bump gets in the way so most of my exercises have been scaled, no core, gymnastics or overhead heavy movements.

You’re trademark abs have become infamous online, how have you coped with the constant changes pregnancy has made to your body? 

I remember when i first found out that I was pregnant that I had a little panic about ‘who’ I was going to be on social media, not because my abs define me but because to be totally honest Im not a model, I don’t know how to pose and that body was all I’d known since being on social media so I worried that I didn’t know what my identity was going to be moving forward. I think the first trimester is hardest because you’re trying to keep it a secret, you’re permanently anxious and feel ridiculously bloated, I was so aware that someone would comment. Then once it’s public I think you’re just itching to have that first sign of a bump, I’m truly going to miss it and somedays think that perhaps I don’t want to go back to abs! 
 

carly rowena abs 

You’re a PT yourself, so what advice do you have for anyone wanting to workout during pregnancy?

Simply put, do as you always have. Once finding out I was pregnant all I did was adapt and scale the workouts I had always done, I maintained my daily dog walks and added a couple of swimming or yoga sessions as the pregnancy progressed. So if you have always ran, loved a certain class or gone to the gym keep doing it throughout your pregnancy as it will help you maintain routine, boost endorphins, mental health and of course maintain a strong, healthy body for labour. If you didn’t do any exercise prior to falling pregnant then I wouldn’t recommend starting CrossFit or marathon training, I would however book yourself into some pregnancy yoga classes or perhaps invest in a pre & postnatal qualified trainer. 
 
 
I love your 360 approach to health and fitness. 

Outside of the gym, which three things do you think have helped you to maintain a strong and healthy body throughout your pregnancy?

I’m all about functionality and for me exercise isn’t a chore, it’s as important to my day as eating, sleeping. Exercise is simply movement so if I can’t make it to my CrossFit box or to the gym I’ll go for a longer walk, park further away from my next meeting so that I can walk there or follow a routine online when I get home. Since falling pregnant I’ve definitely noticed that your back, glutes, shoulders and pelvis need a lot more love so I’ve been focusing on moving those parts as soon as I wake up and before I go to bed which I think has really helped. 

I received some negative comments about how I might be harming my baby by working out whilst pregnant, this must have been especially hard for you being online. 

How do you cope with these type of comments?

It was something I new was going to happen and to be honest it’s only 0.01% of my following yet for some reason those comments always stick with you the most. The thing is that pregnancy and motherhood is something so many people have gone through so EVERYONE has an opinion and it’s very easy to type it from behind a screen or phone. I had people telling me that I was killing my baby, that I was putting pressure on women, that all I cared about was keeping my abs, these people simply don’t know me and I just had to brush it off and focus on the positive. 
 
And finally, what are you most looking forward to about being a Mum?
 
I’m just so excited to be a kid again, i always think that children bring back your fun, carefree side and I’m so excited to be silly, switch off from social media and grow with him or her. 

Thanks Carly, I’m sure all our readers will be wishing you all the best in the final stages of your pregnancy and we can’t wait to be introduced to baby Bustin!

Did you workout during pregnancy like Carly? We’d love to hear your experience below… 

Should you be doing that? Are you harming the baby? You should be taking it easy… are just a few things I’ve seen bounded around the internet when browsing my favourite fit mamma’s Instagram accounts.

It seems that exercising whilst pregnant is still a contentious topic, with many questioning whether or not it can have a negative effect on your body and that of your unborn baby. 

Now I must add a disclaimer to say I’m not an expert and the following is just my opinion. If you want to learn more around the subject then please undertake your own research and always consult your doctor before taking up a new exercise routine, especially whilst pregnant.

Personally, I am of the opinion that exercising whilst pregnant can be beneficial. Providing you are fit and well, and are already well versed in your chosen exercise or sport, I see no reason to stop training.

As you all know my exercise routine consists of a high volume of weight training supported with short circuits, mainly made up of kettle bell and bodyweight exercises, for quick cardio bursts.

Now I can’t speak for all types of training and sports, but after doing and learning more about my preferred training style over the last five years, there are several things that I have taken into consideration since becoming pregnant. If you’re pregnant, and want to continue to exercise throughout, then the following points may be things you want to consider too…

  1. Listen to your body – This has to be top of my list… if something doesn’t feel right, I simply stop and don’t do it. You know your body better than anyone else, so tune in and listen up.
  2. Make modifications – Certain exercises require modifying. For example, burpees are now performed to a box and chest exercises are done upright rather than lay on my back.
  3. Decrease weights – When it comes to compound lifts I try not to go any heavier than 50% of my pre-pregnancy weights. Most days this seems to work, however, sometimes I need to listen to my body, rather than my ego, and go even lower than that. So take it day by day.
  4. Don’t max out – If I need to use a weight belt, wraps or ask for a spot then I’m probably pushing myself too hard. There’ll be plenty of time to smash some PB’s after the baby is born.
  5. Focus on form – Rather than smashing out weights as hard and as fast as I can, I try to make sure that my form is correct and I’m feeling the movement in the right parts of my body. So set yourself up properly and take it slow.

To finish off this post I thought it would be nice to reach out to my fellow bloggers (some of which happen to be excellent Personal Trainers) to get their thoughts on the subject. Find out what they had to say below.

Blogger, PT and personal friend, Emma, from Weights and Wine says: “As a PT currently qualifying in my pre and post natal I’ve seen a lot of advice and guidance on training intuitively and listening to your body. I think that’s key in pregnancy. Adapting your workouts and being confident in knowing what your body can do.” 

Blogger and Mum, Mary, from A healthier Moo commented: “I discovered that there were quite a lot of people who were not so keen on me continuing to run during my pregnancy last year. Mainly those from older generations. I wrote a post called ’14 things you should know about running during pregnancy’ on my blog at the time.” Find out more here.

Blogger and PT, Vicki, from Vicki Mellard PT advised: “As a PT that is qualified in Pre and Post Natal I think it is really beneficial both for the mum and the baby for her to keep as fit and healthy as she can, and exercise plays a part in it. It all depends on the individual and I would always say seek advice but if someone has trained before pregnancy they can do so whilst pregnant it’s all about making modifications and listening to your body. I have come across ladies who are scared to train because they are unsure of what to do but with my guidance they are able to do so with no harm. So yes it is ok as long as all is ok with the pregnancy & the mother feels confident and safe to do so, ask for help if needed.”  

PT and blogger Elizaflynn.co.uk said: “I work specifically with pre and natal clients and I’ve found with pregnancies, everyone is different – from their attitude to what they’ve previously done, to how fit they are currently, to their expectations etc. I agree that it’s wise to listen to your body but I would also say that one thing people can under-estimate is how much they should be stretching. it’s so easy to ‘over-stretch’ when you’ve got loads of relaxin in your body and you often don’t realise it until after. Anything which puts pressure internally is a big no-no.”

Blogger Helen from HelsBels commented: “I don’t think that there should be anything controversial about it – it’s beneficial to keep fit and healthy, it’s simply about respecting your limits and being a bit more cautious.”

GP and blogger, Jess, from Twins in Trainers says: “I’m a GP and find there’s not that much useful information for patients on exercising in pregnancy – it also definitely seems to divide opinions!”

Discover her awesome blog post on exercising and running in pregnancy here.

In a recent blog post blogger and fellow Mum-to-be, Alana, advised: “Don’t worry if you feel unfit. There’s various things going on that mean your heart might race just walking up the stairs and even one press up could feel hard, and that’s ok. In my case this didn’t really come as a surprise given the dramatic change in my exercise routine. My advice would be to not be disheartened and just take your time during your workout.” 

Check out her post on exercising in the first trimester here.

Are you a Mum-to-be? If so, I’d love to hear how you’re finding working out whilst pregnant in the comments below 👇👇👇

 

If you’re new years resolution has been to get your butt down to the gym more, but, like me, you’re struggling to find the time. It could be that you’re not being as productive with your time in the gym as you could be.

Flash back to when I first started this blog four years ago and you would have found me down at the gym most mornings smashing out a leisurely workout; having a catch up with friends, hitting some of my weaknesses after my workout, and still finding time for brunch with my gym buddies. Not any more. 

These days I’m lucky if I can spare a few evenings a week to head down to the gym, but that doesn’t have to be a negative. As long as you’re getting then most out of your time at the gym, you could smash an awesome workout out in as little as 45minutes.

So what are my tips for a successful workout?

Have a plan

When I head to the gym without a plan in place I know my workout is going to suffer. I pontificate over what I want to do, end up googling ‘fun’ exercises and workouts on the gym floor, and generally wasting time. 

Instead, if I spend some time prior to my workout to write down a structured plan I know exactly what I’m going to do when I set foot in the gym. From my goals for that session, exercises, reps, sets, and even rest periods. So set aside some time at the beginning of the week to plan for the week ahead, or before you leave for the gym, and I assure you your workout will be efficient.

Have a B plan

‘The best-laid plans of mice and men often go awry.’

The gym can get extremely busy, especially at this time of year, so it’s no use going in with a single plan – we all know a free squat rack is as rare as hens teeth! Waiting on machines can cause your heart rate to fall and your motivation to drop, so always have a few alternative exercises written down that you know you can sub in if needed.

Make it social 

Heading to the gym with a friend might not necessarily make your workout quicker (hello catch up) but if you’re as competitive as I am, it can encourage you to push that little bit harder.

Plus, if you take it in turns to plan alternate sessions it could help to relieve some of the pressure. So if one of you has some killer cardio moves and the other is a monster in the weights department  – make sure you play to those strengths.

Wear comfortable clothes

As a blogger I’m lucky enough to, sometimes, receive some fabulous workout gear in the post. However, there have been occasions when, not to sound ungrateful, I’ve been sent some not so great pieces to trial. From putting these items through their paces I’ve come to learn that wearing the wrong clothes in the gym can cause your workouts to suffer.

Too see through and you’ll be self conscious, too low and you’ll spend precious time mid workout pulling at your cleavage; too high and you’ll spend even more time tugging at your waistline.

So treat yourself to some good quality activewear – and it doesn’t have to be expensive, even Primark and H&M have some great pieces which won’t break the bank.  

Focus on you 

Hands up who’s guilty of spending far too much time in the gym looking at what everyone else is going rather than focusing on themselves? I know I am. 

I’ve spent way too much time in the gym looking around at what everyone else is doing or to check if anyone else is looking. Firstly, it’s a sure fire way to get injured (especially when you’re distracted by the cute shirtless guy in the corner). Secondly, the grunter doing curls is spending far too much time looking at himself (or even herself) in the mirror to be watching what you’re doing. And, most importantly, it can stop you from becoming the best athlete you can be. 

So stick your earphones in, set your weights up and focus on your reps, your breathing, and your body!

Finish her off

You don’t have to spend hours on the rower to get some good cardio in at the end of your workout. 

If you enjoy steady state cardio (aka LISS), or it’s a part of your goals – then go for it. But if you’re after an efficient, hardworking finish to your workout I’d recommend a 10-15 minute circuit mixing bodyweight and weighted exercises. So why not put together a circuit of kettle-bell swings, sandbag cleans, shoulder presses and prowler pushes – I guarantee you’ll sweat more, push harder, and have way more fun.

How do you get the most out of your workout?

 
A couple of months ago I went to support my friend Greg in his first full Ironman competition and I was completely blown away. The sheer guts and dedication it takes to endure such a challenge is outstanding. Watching him was so inspirational and I was instantly motivated – which was great timing as my own fitness journey had been somewhat stagnant lately.
 
I instantly wanted to interview Greg to find out more about his journey & training and was pleasantly surprised to find out he had even completed this challenge whilst reducing his meat intake – a big thumbs up from me!!
 
So make yourself a cup of tea, get comfy and discover what goes in to becoming an Ironman below…

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For the past few years Crossfit has been a big part of my life and I’ve loved (nearly) every second of it. I loved pushing my body out of it’s comfort zone; making some great friends, challenging myself at competition level and building some much deserved muscle.

When I started Crossfit I was already in love with fitness but craved something more exciting than squats, deadlifts and bench. I was ready to push my body to the extremes and learn some badass new skills like the amazing Crossfit women I’d been obsessing over in recent months. I was also in a different space to where I am now: I lived in the city centre, had less responsibility at work (and home) and was simply of a younger, dare I say it more selfish, mind-frame.

Lately I’ve been questioning whether Crossfit is for me anymore. Do I love it as much as I used to and will I miss it if I turn my back on the community?

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