Angie Pirtle's Guide to a Fit Pregnancy

I am 20 weeks pregnant this week and not a lot of changes except watching my stomach grow daily.  We had our 20 week ultrasound this week and everything is perfect.  Baby is perfect size and growing.  I have gained 6lbs at my 20 week mark.  At 20 weeks with Charley I had gained 10lbs.   I’m hoping for a 20lb weight gain.  My doctor is extremely happy with my progress. 
I felt good this week and had good energy and that is all due to the fact that I had a good week of exercise and diet.  I got in all my cardio for the week and even had time for  a few extra strength training workouts.  Cardio is down to running outside with my two dogs or on the treadmill running at a 5.0 for about 20 min.  Some days are easier than others but I  listen to my body and when I need to I walk I walk.   My walking is a 11.0 incline at 3.0 mph on the treadmill.   With my stomach getting bigger I am feeling more tightness in my lower abdominal when running and that is when I take it down to a walk. 
My core and strength training workouts have not changed.  I feel just as strong as I did before being pregnant and have not had to make modifications.  My main goal is to maintain my Lean body mass and not loose muscle.   I stick to compound movements with 10-12 reps and still lift to failure and the end of a set range.  I circuit train the big muscle groups.  Today was a circuit of chest, shoulder, and legs followed by a 10 min run on the treadmill.   I do lots of push ups, pull ups, shoulder lateral & overhead movements, lunges, and squats.  I was able to get 3 body weight pull ups this week.  Don’t know how much longer that will last.  I was doing about 3 sets of 8 pull ups before pregnancy.  
I kept my diet clean all week and splurged with pizza twice over the weekend and peach pie.   
I eat the same thing everyday and this is a sample of my diet Monday-Friday
1 scoop Jay Robb protein powder with h20 or almond milk + 1 pc cinamon raisin ezekial toast
Mid Morning between clients
20 gram protein shake + 1 peach
1-2pc of ezekail bread ( depending on how hungry I am) with chicken or turkey, low fat mayo, tomato, pickle, and lettuce.  I load my sandwiches up with veggies it makes them so much better and takes care of my big appetite.  I also have a handful of Rice Works chips.  I get these at Dierbergs or Costco.  They are very good and are made from brown rice which has a better response with blood sugar spikes and digestion compared to regular potato chips.  That is my lunch every day.
Mid Afternoon
I eat again around 3pm and it is either a smoothie made with 1 scoop of Jay Robb protein powder, h20, and frozen mixed berries or 1 pc of ezekiel bread with almond butter and a low sugar strawberry spread.
Dinner is me and Matt’s favorite time of the day.  We enjoy cooking together and its the only time of the day that we get to spend together.  Our dinners are always healthy and planned during the week.  We do our grocery shopping on Sundays and plan the whole week.  If we are unplanned and no food in the house that is when the diet goes bad and we are eating out and pizza deliveries. Bad Bad.  Dinner is always a lean protein (lean red meat, chicken, turkey, fish), vegetables, and a salad.  We keep it simple but cook with lots of spices and seasonings to add flavor. 
After Dinner
I don’t eat after dinner and if I feel like something sweet I have a piece of gum. 
Next weeks blog I will be adding dinner and breakfast recipes and also write about my experience with feeding my daughter who is 14months and her eating habits.  Thanks for following my blog.  Please feel free to share any comments on pregnancy experiences or email me with any questions.

 Angie Pirtle
Emerge Fitness