This Short Video
Will Change Your Life Forever!
Play Video

Sign up for the 9 - Week Challenge

Set yourself a new finish line and see your confidence rise!

Get Your Best Head Turning Body In Just 9 Weeks!

Within 3 Weeks, You’ll See The Changes.

Within 6 Weeks, Friends And Family Will Be Talking.

Within 9 Weeks, The Whole World Will Notice You!

You Need A Plan

Over the next 9 weeks on your Body Transformation Challenge you only need to focus on just 2 things…

  1. Allow your coaches to guide you through your body transformation challenge training protocols.
  1. Enjoy the amazingly satisfying body transformation challenge nutrition system as it fuels your workouts and strips away any unwanted body fat you’d like to get rid of.

As You Do Those 2 Simple Things You’ll See Your Body:​

  • Rebuild itself into the new you, that you’ve always wanted to see in the mirror.
  • Finally, be able to wear the latest, hot fashions and look amazing in them.
  • Build the muscle that will explode your self-confidence and give you back the pride in your look you know you really want.
  • Get the heads turning your way, instead of looking away.

Look At The Results Real People Just Like You Are Having

You Can Do This!

Just joining a gym and going it alone doesn’t work anymore, you already know this, it’s why you’re here.

Sign up for the 9 - Week Challenge

Set yourself a new finish line and see your confidence rise! 

The Secret Is Coaching With Experience

There’s a big reason things haven’t worked out the way you might have expected them to in the past.

It’s not YOUR fault. No, not at all.

You just haven’t had your own highly motivated and experienced coaching staff guiding you every step of the way like the celebrities do.

It’s no secret that they pay big bucks to have their personal trainers work them out and design their meal plans.

So, The Secret To Your Success Is…

You’ll be armed with an entire staff, who have designed and built your massively successful training and diet protocols just like the stars, but, without the massive fees and having to work around their schedules.

The Body Transformation Challenge is designed to easily guide you through your re-sculpting journey, as you attain the life changing results you know you’re destined to have.

The Body Transformation Challenge can help you burn fat, build lean muscle and re-shape your body so fast that your friends and family’s jaws will drop when they see the results. They won’t even believe it’s you!

Jack Gibson

Founder, Body Transformation Challenge

The Reason It Works So Well For Everyone is:​

  • It holds you accountable and keeps you right on track.
  • Successful people have rituals that they do every day, and this program helps you develop your own success rituals, that bring about massive results.
  • You’re finally working with your own coaching staff, that flat out get results for the people they work with, including you!

Just look at a few of the people whose lives have changed massively,

Before
After

Consumers who use Herbalife Formula 1 twice per day as part of a healthy lifestyle can generally expect to lose around 0.5 to 1 pound per week. Participants in a 12-week, single-blind, study used Formula 1 twice per day (once as a meal and once as a snack) with a reduced calorie diet and a goal of 30 minutes of exercise per day. Participants followed either a high protein diet or a standard protein diet. Participants in both groups lost about 8.5 pounds.

Before
After

Consumers who use Herbalife Formula 1 twice per day as part of a healthy lifestyle can generally expect to lose around 0.5 to 1 pound per week. Participants in a 12-week, single-blind, study used Formula 1 twice per day (once as a meal and once as a snack) with a reduced calorie diet and a goal of 30 minutes of exercise per day. Participants followed either a high protein diet or a standard protein diet. Participants in both groups lost about 8.5 pounds.

Before
After

Consumers who use Herbalife Formula 1 twice per day as part of a healthy lifestyle can generally expect to lose around 0.5 to 1 pound per week. Participants in a 12-week, single-blind, study used Formula 1 twice per day (once as a meal and once as a snack) with a reduced calorie diet and a goal of 30 minutes of exercise per day. Participants followed either a high protein diet or a standard protein diet. Participants in both groups lost about 8.5 pounds.

Before
After

Consumers who use Herbalife Formula 1 twice per day as part of a healthy lifestyle can generally expect to lose around 0.5 to 1 pound per week. Participants in a 12-week, single-blind, study used Formula 1 twice per day (once as a meal and once as a snack) with a reduced calorie diet and a goal of 30 minutes of exercise per day. Participants followed either a high protein diet or a standard protein diet. Participants in both groups lost about 8.5 pounds.

Before
After

Consumers who use Herbalife Formula 1 twice per day as part of a healthy lifestyle can generally expect to lose around 0.5 to 1 pound per week. Participants in a 12-week, single-blind, study used Formula 1 twice per day (once as a meal and once as a snack) with a reduced calorie diet and a goal of 30 minutes of exercise per day. Participants followed either a high protein diet or a standard protein diet. Participants in both groups lost about 8.5 pounds.

We’re Going To Give You The Body You’ve Always Wanted!

Click Here To View And Personalize Your Own 9 Week Plan And Get The Results You You’ve Been Searching For

It’s Time

To Get Super

Motivated

Watch our featured podcasts to skyrocket your motivation to the levels that will help propel you to transformational success!

Postpartum Weight Loss: 7 Daily Habits To Help You Shed That Baby Fat

Postpartum Weight Loss: 7 Daily Habits To Help You Shed That Baby Fat

You’re basking in the bliss of new motherhood, but those baby pounds just won’t drop. What can you do? Adapt these 7 Habits to aid postpartum weight loss.

The average woman should gain around 25 to 35 pounds during pregnancy. The amount you gain depends on your original weight pre-pregnancy.

After giving birth, you do lose some weight, however, your body won’t look the way it did before getting pregnant.

Are you ready to lose those baby pounds? Now is the time to do something about it and adopt a healthier, happier lifestyle.

Need some motivation? Keep reading to learn about 7 habits that can aid postpartum weight loss.

Where Does All the Baby Weight Go?

First thing, don’t be discouraged. Your body just did an amazing thing–you created a life and brought it into this world. For that, you should applaud your body.

Wondering where all that baby weight goes? Here’s a breakdown of the weight you gain during pregnancy–assuming you gain 35 pounds and you’re at a healthy weight pre-pregnancy:

  • 8 pounds: Baby
  • 2-3 pounds: Amniotic Fluid
  • 4 pounds: Blood and other body fluids
  • 5-9 pounds: Fat, protein, and nutrients
  • 2-3 pounds: Breasts
  • 2-5 pounds: Uterus
  • 2-3 pounds: Placenta

As you can see, the weight you gain during pregnancy is needed to nourish your baby in utero and prepare your body for birth and breastfeeding.

How Much Weight Will I Lose Postpartum?

You’ll probably lose 10 to 12 pounds after giving birth. That’s the weight of your baby plus the placenta and other fluids.

A few days postpartum, you can expect to lose an additional 5 pounds of water weight.

If you’re breastfeeding, it will help your uterus contract back to its original size faster. You can expect your uterus to shrink back by about 6 weeks.

However, you may still look pregnant after a couple of months postpartum. Your abdominal muscles have stretched out, so you need exercise and time to get back into shape.

How Long After I Have the Baby Can I Begin a Weight Loss Plan?

Don’t expect to get back into shape a week or two after having your baby. In fact, it’s best to wait until your 6-week postpartum appointment so that your doctor can clear you for working out. You want to allow your body to rest for the first few weeks so that you don’t cause further injury or strain.

Make Realistic Goals

Remember that it took 9 months for you to gain the pregnancy weight, so you should expect around the same time to shed it. And if you gained more than 35 pounds, you might need longer to lose the weight.

You should aim to lose about a pound every week or two. If you lose the weight gradually, you’re more likely to keep it off and maintain your weight.

Losing Weight While Breastfeeding

Breastfeeding can help you lose the weight quicker. That’s because you can burn between 300-500 calories a day from breastfeeding.

However, you should wait at least six weeks before dieting if you’re breastfeeding. You want to first establish a regular milk supply, and cutting calories can affect your supply early on.

Habits to Aid Postpartum Weight Loss

Ready to start on your postpartum weight loss plan? Here are 7 daily habits to adopt.

1. Create a Workout Plan

The American College of Obstetricians and Gynecologists recommend a minimum of 150 minutes of moderate exercise each week.

This may be obvious, but it’s important to create a workout plan and to follow through with it. Before you start your new fitness regimen, you should decide how often you want to exercise and what times and days you can do it. With a little one in tow, it’s not going to be as easy to drop by the gym whenever you want.

Set a schedule based on your baby’s schedule. If your baby sleeps well through the early morning, you can wake up early and workout. If you prefer evening workouts, you can put your baby to bed and then go to the gym during that time.

Do what works for you. Some women find it easier to work out at home instead of the gym. If you have a gym room, you can exercise there or if your apartment has a community gym.

You can even workout in the comfort of your living room. The best thing about exercising is that you can customize your workout based on your needs. If you can’t find the time for longer workouts, you can try mini-workouts throughout the day.

Stick with It

Once you set a workout regimen for the week, you want to stick with it. You can team up with another workout buddy so you can motivate each other and work out together.

You can also join an online community for motivation and for workout tips and advice postpartum.

Another tip is to use fitness apps or a smartwatch to track your workouts and progress. There are many apps available that track your weight loss and send out reminders and motivations to help you reach your goal.

Set Mini Goals

It might help to set mini goals to help you get to your larger, overall goal. If you want to lose 20 pounds overall, you can set 4 mini goals to lose 5 pounds. That way, you can reach your mini-goals faster and will be motivated to keep going.

2. Drink More Water

Drinking water can help you lose the weight faster. Studies show that your resting energy expenditure goes up by 24-30% when you drink water.

Another study showed that women who increased their consumption of water to over 34 ounces a day lost 4.4 more pounds within a year.

Drinking water can also help curb your appetite. Research shows that drinking water before breakfast can decrease the number of calories you eat for that meal by 13%.

Drinking water can help fill you up and you can end up consuming fewer calories. And if you’re breastfeeding, you need to drink more water to replace the fluids you lose while nursing throughout the day.

How can you tell if you need to drink more water? A good indicator is the color of your urine. If your urine is dark-colored, you should be drinking more water.

3. Prepare Meals and Snacks Ahead of Time

Depending on your schedule, you can make this a daily habit or a weekly habit. Meal prepping your meals and snacks ahead of time can save you time, money, and effort. It can also help prevent you from binging on junk food when you’re hungry or craving certain foods.

If you do it weekly, you can pick a day of the week–Sunday is usually best–to make all your meals and snacks for the week. You can cook one or two large dinners and store it in the fridge or freezer for the week. You should separate the meals according to the days of the week.

You can also prep your snacks. You can make yogurt parfaits with Greek yogurt and fresh berries. You can also make overnight oatmeal for breakfast. For snacks, cut up veggies and fruits and place in small containers or plastic bags.

It can be difficult to find the time to make yourself a meal with a baby. This way, you’ll always have something to eat on hand throughout the week. All you need is to invest in some plastic containers or some type of container to separate your meals in.

4. Walk with Your Baby

Another daily habit to adopt–take daily walks. If you take a brisk walk, you can count it as a part of your daily exercise.

Depending on your neighborhood, you can opt to walk to nearby stores instead of driving. If you need milk, you can take a walk to the nearby grocery store. This is a great way to burn calories, and it’s also an environmentally-friendly choice.

You can also show your baby the sights and sounds of the neighborhood. Point out the trees, the birds, and the color of the sky. You can push your baby in the stroller or put them in a baby carrier so you’re on the go.

You can also add walks to your daily schedule. Park far from the store so that you take a mini walk through the parking lot.

If you have a two-story home, go upstairs to change baby’s diaper. This way, you’re always moving and active.

5. Set Limits

There are some foods you should limit if you want to shed the pounds. Candy and soda, for example, you can do without.

However, instead of cutting out these foods, you should replace them with healthier options. For example, instead of drinking soda at dinner time, you can drink fruit-infused water. This way, you won’t feel like you’re depriving yourself of your favorite sweets.

Other healthy substitutions include replacing candy with sweet fruits such as cherries or bananas. You can replace chips with celery or cut up cucumbers.

Another thing you can do is get rid of all the junk and processed foods in your house. Do an inventory of your fridge and pantry. Get rid of unhealthy foods and replace with lots of fruits, veggies, lean meats, whole grains, and low-fat dairy items.

6. Don’t Skip Meals

Another word of advice: don’t skip meals. You should especially not skip breakfast. The old adage is true, breakfast really is the most important meal of the day.

When you wake up in the morning, you have low blood sugar from not eating the night before. You need breakfast to raise your blood sugar and give you that energy boost in the morning

If you skip breakfast, you’re more likely to feel tired throughout the day. You’re also more likely to overeat later in the day to replenish the calories you lost. This makes it harder to control food cravings to avoid overeating.

Even if you don’t feel hungry in the morning, you should at least eat a small, healthy breakfast like yogurt or boiled eggs.

If you eat your regular meals throughout the day, you can maintain your energy levels and have better control over your cravings.

7. Get Some Rest

One-third of us are not sleeping enough. Sleep has become a luxury these days. Many times you hear new parents boasting about how much sleep they didn’t get.

However, getting enough rest is an important form of self-care. It’s true that not getting enough sleep can affect your weight.

In fact, sleeping enough hours during the night is just as important for losing weight as eating healthy and working out. When you’re sleep-deprived, it affects the decision-making part of your brain–the frontal lobe. You’re less likely to make healthy decisions about what you eat.

Research shows that sleep-deprived people were more likely to snack late at night. They were also more likely to pick high-carb snacks.

If you’re tired, you have less strength to say no to food cravings. You might go for that chocolate bar or ice cream cone when you know you shouldn’t.

What’s more, lack of sleep increases your cortisol levels. Cortisol is a stress hormone that makes your body hold onto energy. This means that your body is more likely to hold onto fat which means a slower metabolism.

Studies reveal that people who slept less throughout a two-week period lost 55% less weight even with the same caloric intake. They were also more hungry and less energetic throughout the day.

How much sleep do you need? Experts say you need between 7 to 9 hours every night.

This can be difficult postpartum with the baby up constantly and your neverending list of things to do. You can at least rest when the baby is napping and sleep when the baby sleeps at night.

Final Advice for Shedding That Baby Fat

Our final advice for postpartum weight loss is to stay focused and not give up. As long as you’re making steady progress, keep going to reach your goal.

Are you ready to lose that weight and look and feel your best? Learn more about how we can help you be the happiest and healthiest you can be through diet, exercise, and motivation.

Gym Or Home Workout: Which Type Of Routine Suits You Best?

Gym Or Home Workout: Which Type Of Routine Suits You Best?

Are you happy working out at home, or do you have to be among others as you get toned? Here’s how you figure out whether you’re a gym or home workout person.

Many people ask themselves whether they should choose a gym or home workout. They may have limited budgets or time, or strict ideas on what they need from their exercise regimen.

If you are weighing the pros and cons of gyms vs. home for your fitness schedule,  there are many factors to take into account. Not only should you think about what kinds of movement you prefer, but you should also think about what motivates you and what inhibits you. You want to choose the best way possible to stick with your program!

Here are 15 questions to ask yourself to determine the right fitness regimen for you.

1. Do You Need The Presence of Others?

It’s hard to slack off and watch TV at the gym.  The presence of other people with similar health goals can be motivating.

There is also a healthy competitive spirit at the gym. By measuring your progress against others, you may push yourself more to work harder.

If you thrive on the opinions of others to get moving, you may wish to exercise at a gym instead of at home.

2. Have You Recently Had a Baby?

If you have recently had a baby, you are probably juggling the urge to get rid of the baby fat with exhaustion, child care, and breastfeeding. Getting out of the house may be more of a challenge than it’s worth.

In this case, you may want to start exercising in the privacy of your own home. You will be able to jump up if the baby cries, and you won’t have to compare yourself to a lot of skinny minnies in spandex.

On the other hand, if your gym has babysitting services, going out to work out can be a much-needed break for new moms.

3. Do You Work Irregular Hours?

Maybe you work the late shift and get home in the middle of the night. Maybe you need to jump in transglobal calls at odd hours. It can be hard to schedule training at the gym when real life and work worries get in the way. Not all gyms are open 24 hours a day, either.

Some people’s careers are so demanding and time-consuming that it is hard to schedule any time during the week to get to the gym. When they get home, they may just want to collapse. For these people, maybe a weekend routine or activity is best.

If you are simply too busy to be able to commit to a daily routine at a gym, you can make sure you have an inviting place to work out at home whenever possible. Invest in a treadmill, stationary bike or a set of free weights and keep them in your study or garage.

That way, you can pick up the weights or jump on the treadmill at any time you have the energy, day or night.

4. Are You Shy About Your Appearance?

Maybe you don’t like your current weight. Maybe you are ashamed at how little muscle you have in your arms and legs, and you want to bulk up more.

Going to the gym can be intimidating for people who are inhibited about how they look. They may refuse to go at all, which of course is antithetical to the goal of getting on a fitness regime.

If you are low in confidence about your physical body, start off with an at-home fitness program. You can lose weight and get into shape with exercises or even a private trainer. You will start gaining self-esteem in no time.

5. Do You Have Young Kids at Home?

It can be difficult and expensive to get to a gym when you are taking care of small children. Even though some health clubs have child care, your kids may have other ideas.  Some children enjoy the playgroup at sports clubs and other venues, and some would rather relax in the comfort of their own houses.

Exercising at home allows you to save on babysitting while keeping an eye on the youngsters upstairs. You are also setting a good example,  that health is an important priority in your family. They may even want to join you!

6. Do You Need to Get Out of the House?

If you are a stay-at-home mom or you work remotely, you may realize that some days you never leave the house! Signing up for a gym or fitness classes can force you to leave your abode. That’s good for not only your physical but your mental health.

A change of scenery can also be inspiring. A different environment plus exercise for even 30 minutes per day can clear your mind and reset your attitude if you are otherwise housebound.

7. Do You Work Out with Your Partner?

If you like to work out as a couple,  your decision of gym or home may depend on your partner’s preferences. You can work out either place, so long as you agree.

Working out with a spouse or friend can push you when your energy flags,  and pass the time if you get bored. They can inspire you. They can also annoy you-which is actually another great method of motivation!

Gyms sometimes also offer family memberships so you might be able to save some money as well.

8. Do You Want to Meet New People?

If you lead an isolated lifestyle or have moved to a new location, you may want to spend your free time meeting new people.  The gym is the new singles bar, church or community center.

Many gyms organize meetups on weekends like hikes, softball games and other healthy excursions. There are even more casual ways to meet people, like at the juice bar after your work out. You will have an opportunity to meet people with similar health goals.

If you have friends at the gym, you are also more likely to return on a continuous basis. Fitness can become one of just many shared fun times.

9. Are You Trying to Lose Weight?

Overweight people are sometimes embarrassed to start working out in front of others who may be more fit. Although everyone will tell you not to worry, if it prevents you from showing up it is a problem.

Some gyms are focused on weight loss and are more likely to have a clientele with goals similar to yours. Alternatively, sometimes you will have more luck with the initial fitness push when you start working out at home.

After a little time with regular exercise and good nutrition, you may start to feel confident enough to integrate some group activities into your regimen. Many gym rats started out as overweight: they will describe to you how they used to hate going to the gym, and now they love it!

10. Do You Have Special Physical Needs?

Maybe you are recovering from an injury. Maybe you have a sensitive back or a sore shoulder. Maybe you are developing arthritis or other age-related weakness.

If you have special circumstances which might risk your well being, you are better off working out at a gym or at home with a personal trainer. You need guidance on the right kinds of exercises to do to prevent you from hurting yourself.

A professional coach or physical therapist can guide you in ways that strengthen the body part in question without risk of additional injury or strain. They can spot you if you are hesitant about certain moves.

11. Do You Like A Certain Kind of Music?

Some gyms blast loud music non-stop. You may love that! Or it might send you screaming for the hills.

You can always wear headphones if you like a specific kind of music to get you going or to block out the noise of others. However, if you prefer to blast Gregorian chants first thing in the morning while doing your sit-ups, you may be better off in the privacy of your own home.

12. Are You On A Strict Budget?

Gyms vary widely in price depending on the services they offer and the location. There are fancy gyms with pools and spas, located in high-end real estate markets, where the monthly membership fees can be high. There are also plain nuts-and-bolts gyms which just provide the basics.

Working out at home can be more cost effective because you save yourself those high monthly fees. However, paying for something sometimes ensures that you actually do it.

If you want to save some bucks, working out at home is a great option so long as you actually stick with the program. One alternative is to hire a coach to come in once per week to create a program you adhere to the rest of the time. They will check up on your progress and adjust your routine as you improve.

13. Do You Need Extra Encouragement?

Sometimes when you work out alone you can just give up. If you get tired or it hurts, there is no reason to keep going! And the refrigerator is just inches away, full of enticing snacks…

If you are pushing through an aerobics class at the gym, the teacher is probably hollering words of encouragement throughout. If you are bench pressing an extra heavy weight in the gym and you are struggling, the words of encouragement from the trainer and your fellow gym members can make all the difference.

Working out with people gives us an extra kick. It’s often too easy to throw in the towel when you are home alone, unless you have a coach by your side urging you to do your best.

14. Do You Crave Variety?

Boredom is a big enemy of fitness. Some people need to shake it up often, or else they just get bored and quit.

If you choose a gym and you are inclined towards boredom, make sure there are lots of different activities. Do they offer a range of fitness classes like Pilates, yoga, and TRX? Do they have a pool, tennis courts or cycling?

If you are working out at home,  shake it up. Go for hikes or run outside in nice weather. Use videotapes of different workouts and change your soundtrack often. You can even work out in different rooms of the house.

Changing your exercise routine is not only good for you mentally, but it is good for you physically. It is healthy to work out different muscle groups and alternate between endurance, cardio, and weight training.

15. Do You Want Nutritional Advice?

Most exercise programs work best when they are supplemented by a diet. You will find many different opinions on the best diet plan for your specific goal: to lose weight, build muscle, or address specific health issues.

If you decide you would be happier at a gym, choose one with someone on staff who can help guide your nutritional regimen as well as your exercise program. Many trainers and coaches can advise on specific diets, foods to avoid, and perfect portions. Other gyms even sell nutritional supplements and other items which are better for you than snacking on junk food at home.

If you are working out at home, you can research the many resources available which advise on the best methods to achieve your nutritional goals. You might also work with a coach who is also educated on diet.

Gym or Home Workout? Either or Both May Work For You

If you are trying to decide whether the gym or home workout is right for you,  you need to look at your personal preferences, goals, and priorities. But be flexible! Your life may evolve over time.

You may want to go to a gym after working out at home for a few months and losing weight. Your child will soon be old enough to want to participate in a playgroup. You may learn ways to go through your circuit at the gym quickly and efficiently in a way that works with your tight schedule.

Whatever you decide, there is always an option which will work with your specific lifestyle, family, and budget. The important thing is to just do it.

For more information on working out and living right, check out our blog.

Get Fit, Baby!: How To Keep Working Out While Pregnant

Get Fit, Baby!: How To Keep Working Out While Pregnant

Did you get some exciting news about a baby bump recently? Working out while pregnant is both important and totally possible. Here’s what you need to know.

There are so many benefits that come along with working out while pregnant.

When you make an effort to exercise when you’re expecting, you’ll pack on fewer pounds throughout the course of your pregnancy. You’ll also reduce back pain, constipation, and some of the other side effects of being pregnant. And you might even make your labor and delivery go more smoothly in the end!

But despite the numerous benefits of working out while pregnant, there are many women who choose not to do it for any number of reasons. Some struggle to muster up the strength and energy for exercise, while others complain about not having enough time to do it.

Don’t let these things stop you from working out while pregnant! Take a look at some tips below that will help you create and maintain a workout regimen over the next 9 months.

Start as Soon as You Find Out You’re Pregnant

Did you just find out that you’re pregnant?

Congratulations! There is almost nothing more exciting than finding out that you’re going to be welcoming a new baby into the world.

But before you start celebrating too much, you should commit–right here and right now–to working out while pregnant.

We know that you’re going to have a million and one other things going on in your life soon. From researching which crib would be right for your baby to picking out a pediatrician, there is so much to do!

But the truth is that working out while pregnant is one of the most important things that you’re going to do in the coming months. It’ll be good for both you and your baby and will help your pregnancy go much better than it would otherwise.

So rather than putting off exercise or ignoring it altogether, use the adrenaline boost that you got from your positive pregnancy test to start up a workout routine. It’ll be well worth the time and effort you put into it.

Create Specific Workout Goals

After you’ve made a commitment to working out while pregnant, the next step should be to come up with a list of specific workout goals for yourself. These goals will help keep you on track once you actually start exercising on a regular basis.

Everyone’s goals are obviously going to be a little bit different. But in general, your goals should serve as a guide for you as you move forward in your pregnancy.

Here are some sample workout goals that might work for you:

  • Exercise for about 30 minutes at least 3 times every week
  • Keep weight loss to a minimum throughout pregnancy
  • Use working out as a reason to eat healthier while pregnant
  • Stay in constant contact with the doctor about working out
  • Monitor how workouts are benefitting both mom and baby

The key is coming up with goals that are attainable. It’ll allow you to stay committed to working out while pregnant, even when times get tough and you don’t necessarily feel like doing it.

Learn About the Exercises That Will Benefit You

Once you have your pregnancy workout goals in place, it’ll be time for you to officially start working out while pregnant. But before you do, you should take the time to learn about the different types of exercises that will benefit you the most.

The good news is that there are lots of workout options for you to choose from when you’re pregnant. Here are just some of the choices:

  • Walking, which can elevate your heart rate and provide you with an upper-body workout if you get into the habit of moving your arms when you walk
  • Running, which can elevate your heart rate even more than walking and work out many major muscle groups
  • Swimming, which can work out your entire body without putting too much of a strain on your legs, your back, or the other areas that will bother you during pregnancy
  • Weight training, which will make your muscles stronger and prepare them for the later stages of pregnancy
  • Yoga, which will help you with balance and strength and bring your blood pressure down

Regardless of which first-trimester workout you choose, you should avoid twisting your midsection at any point and ease your way into working out. You usually don’t want to work out for any more than 20 to 30 minutes at a time, and you also don’t want to push yourself outside of your comfort zone at any point.

Avoid Certain Exercises During Pregnancy

While all of the exercises that we just mentioned are great for those in their first trimester and, in most cases, even beyond, there are some exercises you’ll want to avoid at all costs. They could put you and your baby into harm’s way if you aren’t careful.

Steer clear of any exercises that call for you to:

  • Hold your breath for long periods of time
  • Lift weights that are too heavy
  • Lie on your stomach
  • Stand still for extended periods of time
  • Push yourself too hard

The last thing you want to do is turn working out while pregnant into a bad thing. By avoiding some exercises that could be dangerous, you’ll keep yourself and your baby safe at all times.

Come Up With and Stick to a Workout Schedule

No matter what type of exercise you choose to do during your pregnancy, it’s important for you to create a workout schedule…and stick to it!

If you don’t have a clear-cut schedule in place, you’re going to be tempted to cheat from time to time and skip out on your workouts. This will turn into a habit before long and result in you not getting enough exercise.

Sit down and map out your days, weeks, and even months so that you know when you need to work out. You’re more likely to start working out while pregnant when you have a schedule in place.

Consider Using a Workout Challenge to Stay Motivated

Are you the type of person who has a hard time staying motivated when you work out? If the benefits of working out while pregnant aren’t enough to motivate you, there is something else you can try to give yourself the encouragement you need.

Our 9-Week Workout Challenge is a great option for any woman who wants to start working out while pregnant. You’ll get direct access to a fitness coach who will customize a workout plan to your specific needs.

This is especially helpful for pregnant women who don’t know where to start when it comes to working out. You can work with a trainer both during your pregnancy and after it to keep yourself in great shape.

Make Sure You’re Getting the Right Nutrients

Eating right during pregnancy is just as important as working out. You and your baby need a long list of nutrients on an almost daily basis. During the second and third trimesters, you’ll also need to take in a lot more calories than you usually do.

Rather than just eating whatever you want while pregnant, you should look to eat certain types of foods that are loaded with the nutrients you need. Your diet should include:

  • Dairy products, which are a great source of calcium and protein
  • Legumes, which will provide you with everything from fiber and protein to iron and calcium
  • Salmon, which is loaded with omega-3 fatty acids
  • Eggs, which are jampacked with protein, fat, and more minerals and vitamins than we can possibly list here!
  • Lean meat, which contains iron, choline, and protein

There are also lots of other foods to incorporate into your diet, including certain berries, avocados, whole grains, and more.

Drink a Lot of Water, Too

Under normal circumstances, it’s important for pregnant women to drink plenty of water on a daily basis. It’ll help you avoid dehydration, which can cause constipation, tiredness, anxiety, and more.

But hydration will become even more of a concern when you’re working out while pregnant. You’re going to be losing fluids as you exercise, and those fluids will need to be replenished.

It’s good to bring along lots of water with you during a workout. Sip on it early and often to keep the fluids flowing through your body.

Stop Working Out While Pregnant If You Don’t Feel Good

Although working out while pregnant is something you should definitely consider doing, there is absolutely no reason for you to overexert yourself in the process. Your No. 1 goal should be to maintain your body and keep your baby healthy, not to set a new personal best while running a mile or learn dozens of new yoga poses.

If, at any point, you don’t feel good while you’re working out while pregnant, you should 100 percent stop and put your exercise plans on hold. Even though it might mean missing a day or two of exercise, you’re much better off taking that approach than trying to do too much.

Speak With Your Doctor About Exercising

When you first find out that you’re pregnant, your doctor is going to give you all kinds of advice as far as what you should and shouldn’t do during pregnancy.

Your doctor will tell you what to eat, how much sleep to get, and more. Your doctor should also speak with you about exercising and recommend some workouts that you can do.

If they don’t, don’t be afraid to stop them and tell them that you would like to start working out while pregnant. They will likely encourage you to do it and give you some tips about exercising throughout your pregnancy.

You should also continue to speak with your doctor as you move closer and closer to your due date. There are some exercises that are perfectly fine for those women in their first trimester but dangerous for those in their third.

By keeping an open line of communication with your doctor, you’ll be able to find out which exercises will be best as you move along. Your doctor will know what you’ll be able to do best based on your body type, your goals, and any concerns they might have about your pregnancy.

Commit to Continuing to Work Out After Your Baby’s Birth

At the end of all this, working out while pregnant should allow you to give birth to a beautiful baby that is completely healthy. It should also make your pregnancy a whole a lot easier across the board.

But maybe above all else, it should give you all the motivation you need to continue working out long after your baby is born. By establishing a workout routine while you’re pregnant, you can set yourself up for long-term fitness success.

This will begin to pay off right away when it comes to trying to lose the weight you put on during pregnancy. Most women put on somewhere between 15 and 40 pounds when they’re pregnant and struggle to take it back off. But you’ll be in a good position to do it if you continue working out.

You’ll also be able to keep yourself healthier overall for the sake of your baby. Now that you have someone who depends on you, you need to take your health even more seriously than you ever did before. Working out will make that a reality.

Working Out While Pregnant Is Totally Possible

Working out while pregnant might sound like it’s going to be too difficult to do at the beginning. You might even laugh it off and think that you’re not cut out for the challenge.

But once you start doing it, you’ll begin to see the benefits of it almost right away. You’ll feel better and have more energy at your disposal. You’ll also get good reports back from your doctor during your various visits.

Consider how working out while pregnant could help you before you brush it off. It’s entirely possible and will become a part of your normal pregnancy routine once you give it a shot.

Do you need help getting started? Contact us to see how our fitness challenge could work for you.

Scroll to top