#70 - How I Am Adapting CrossFit and Endurance Training During Season of Change: This Time, Pregnancy.

Today, I want to share with you a little bit about how I’ve been modifying and scaling my CrossFit and Endurance Training while pregnant. But if you’re not pregnant, don’t turn this off just yet. Almost all these strategies are applicable to anyone who needs to tune in a bit more with their bodies due to high stress, injuries, sleepless nights, gut issues, or anything else that derails your current training in your current season of life.

At the time of this recording, I am well over halfway through my first pregnancy, about 6-7 months along. When a functional fitness lover and CrossFit athlete becomes pregnant, adjustments to their training regimen are necessary to ensure both the health of the mother and the baby. However, the main thing that changes is the recovery requirements, and some movements become difficult. The same applies to many dealing with injuries and other life setbacks.

Disclaimer

These are the steps I have been taking to adjust my training to my current season of life, it is important to note I am coming from training 10-12 times a week, I am feeling good, and both me and baby are doing well. These are the steps I have been taking to scale back, and to make sure I feel good and that I can stay healthy through my pregnancy. This is obviously not a once size fits all, and can change from one day to another if you develop any contraindications like diabetes, high blood pressure or anything of that sort. If you have any contraindications to exercise, you should obviously listen to your healthcare provider first and foremost.

Key Adjustments I’ve Made So Far:

1. Reduce Intensity
   Pregnancy is not the time to push for personal records or engage in high-intensity workouts. I’m not trying to achieve anything specific with my workouts or beat the guy next to me. Unless you are training to compete, you should reduce the intensity of your workouts to a level that feels comfortable and safe. This may involve decreasing weights, modifying movements, and scaling back on the intensity of cardio exercises.

2. Modify Movements
   Certain movements may become uncomfortable or risky during pregnancy. I’ve been listening to my body and gradually modifying or avoiding movements that put excessive strain on the core or pelvic floor, such as heavy lifting that demands full bracing, high volume of jumping, and movements that involve lying on the back for extended times. Instead, I focus on exercises that are safe and comfortable, such as bodyweight movements, unilateral movement, light resistance training, changing up the breathing pattern on heavy lifts, and exercises that promote stability and mobility.

3. Stay Hydrated and Cool
   During pregnancy, blood volume almost doubles, placing a higher demand on your cardiovascular system. My heart rate is about 10-15 beats higher now than it was pre-pregnancy. Pregnant women are more prone to overheating and dehydration, so it’s essential to stay hydrated and cool during workouts. Drink plenty of water before, during, and after your workouts and avoid exercising in hot or humid conditions. Note that people dealing with injuries and high stress also tend to have a higher resting heart rate, which may be a factor worth investigating.

4. Listen to Your Body
   During significant physical changes, it’s essential to listen to your body and adjust your workouts accordingly. I pay attention to how I feel during exercise and modify or stop any activity that feels uncomfortable or causes pain. It’s important to prioritize safety and well-being over pushing through discomfort. For more on pain rules in training, check out episode 03.

5. Focus on Core Stability
   As with injuries and as pregnancy progresses, maintaining core stability becomes increasingly important to support your midline stability. The growing belly and significant shift in your center of gravity can cause strain and potential back pain. Focus on exercises that strengthen the core muscles without putting excessive strain on the abdominal wall, such as planks, bird dogs, and pelvic tilts.

6. Prioritize Recovery
   Physiological and mental changes place additional demands on the body, so it’s essential to prioritize recovery and rest. I get tired faster and need more rest, so I ensure I get enough sleep, eat a balanced diet, and incorporate rest days into my training schedule. Gentle forms of exercise, such as walking or swimming, stretches, and prenatal yoga, promote relaxation and reduce stress.

7. Communicate with Your Mentor
   Open communication with a knowledgeable coach or trainer is crucial during pregnancy. Discuss your overall goals and work together with a supportive midwife to develop a modified training plan that takes into account your changing needs and capabilities. Having someone to discuss concerns with can provide guidance on appropriate modifications and adjustments to ensure a safe and effective workout routine throughout pregnancy.

Training through a season of change is hard, but it can be done. I truly believe that movement is medicine, and by continuing to move and train through tougher times, you come out much stronger on the other side.

That’s all for today. I hope you enjoyed this little recap, whether you’re pregnant or not. If you found this episode helpful, please head over to the @buildingthrivinglifestyles on Instagram and give us a follow, so you can stay in the loop with future episodes.

Much love, and I hope you navigate your season of change smoothly.