Prenatal physical activity should be considered a front-line therapy reducing the risk of pregnancy complications and enhancing maternal physical and mental health.
Although guidelines around the world recommend women without contraindications engage in prenatal physical activity, fewer than 15% of women will actually achieve the minimum recommendation of 150 minutes per week of moderate-intensity physical activity during their pregnancy.
Pregnant women should incorporate a variety of aerobic and resistance training activities to achieve greater benefits. Adding flexibility training, such as the physical exercises from yoga, and/or gentle stretching may also be beneficial.
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Carin Timskog is a Certified Pre- & Postnatal Coach, Certified Personal Trainer, STOTT Pilates Mat Instructor with Prenatal Pilates training and Ashtanga yoga teacher with prenatal yoga education.
The Prenatal Muslimah program will:
● Give you the confidence to workout– I’m here to guide you with a personalized exercise program specifically for you during each of the trimesters.
● Support you establishing or keeping up healthy eating habits– Pregnancy is a time of change, and naturally, the body is in need of proper nutrition more than ever, for both you and the baby.
● Support you every step of the way– You’re not alone. You’ll be supported by me as your qualified Pre- & Postnatal Coach, Personal Trainer and Health Coach, trained to guide you to have a healthy pregnancy.
Here is what you get:
● The Prenatal Muslimah program with weekly assignments and coaching. – With simple weekly assignments you’ll get confident in what actions to take next, while being guided, supported and coached on a weekly basis. The program is on a monthly basis from the firs- to the third trimester.
● The Energized Muslimah Nutrition and Exercise System– Being supported with exercise and nutrition specifically for the needs of a mother-to-be, you’ll be confident and inspired to have a healthy pregnancy.
● The Energized Muslimah members area– As a member you’ll receive 30 days access to our private members area. Your program plus all coaching, trainings and progress tracking will live here.
● The Energized Muslimah mobile app– Have access to your coach 24/7 with all your trainings, coaching and more in your pocket.
● Access to the closed Facebook group, available in Swedish and English– Meet other sisters interested in a healthy lifestyle, and join the community plus we host weekly Facebook Live Group Coaching Calls and give our daily bonus content.
Quick Program Overview:
- The Prenatal Muslimah Program.
- Custom Training Programs with Results Tracking.
- 1-Week Meal Guidelines with Grocery List & Recipe Book.
- Nutrition Coaching with weekly feedback.
- Weekly check-in.
- Unlimited Email Support and Feedback.
- Exercise mat.
- Dumbbells 1-10 kg, or even better, adjustable dumbbells.
- Exercise band.
- Fitness ball.
- Mini bands.
- (Foam roller. Optional, but recommended).
The Most Recent Research
Did you know that the most recent research regarding exercise and pregnancy shows that well-programmed resistance and cardio training is associated with:
- fewer newborn complications (i.e., large for gestational age)
- decreased risk of pre-eclampsia
- decreased risk of gestational hypertension
- decreased risk of gestational diabetes
- decreased risk of cesarean section
- decreased risk of instrumental delivery
- decreased risk of urinary incontinence
- decreased risk of excessive gestational weight gain
- decreased risk of depression
- improved blood glucose
- decreased total gestational weight gain
- decreased severity of depressive symptoms
- decreased severity of lumbopelvic pain
Concerns over harms have not been substantiated by research, and the risks of not engaging in prenatal physical activity have not been adequately emphasized. Over the last three decades, the rates of pregnancy complications such as gestational hypertension, and newborn macrosomia have risen dramatically, most likely as a consequence of rising rates of maternal obesity.
When is a Good Time to Start?
The sooner the better!
Physical activity during the first trimester did not increase the odds of miscarriage or congenital anomalies. Importantly, there was also evidence suggesting that not engaging in physical activity from the first trimester increased the odds of pregnancy complications (i.e., gestational diabetes mellitus, pre-eclampsia, gestational hypertension, excessive gestational weight gain, and severity of depressive symptoms.
The Guidelines Consensus Panel made a strong recommendation for previously inactive women based on moderate-quality data and the results of surveys. This was a strong recommendation because, despite low-quality evidence supporting physical activity during pregnancy for women categorized as overweight or obese, there was evidence from [randomized controlled trials] demonstrating an improvement in gestational weight gain and blood glucose.
It is important to note that for many outcomes, lower intensity physical activity also imparts benefits. Therefore, pregnant women should be encourages to be physically active, even if they are unable to meet these recommendations.