Kristina Pinto

Fit & Healthy Pregnancy (eBook, ePUB)

How to Stay Strong and in Shape for You and Your Baby

• Format: ePub

Produktbeschreibung

Exercise during pregnancy isn't just safe, it's healthy for you and your baby. Fit & Healthy Pregnancy will help new mothers experience an easier, healthier pregnancy and a faster return to fitness after delivery. Fit & Healthy Pregnancy dispels generations of old wives' tales about exercise and pregnancy so active women can stay strong and in shape. This book from running coach Dr. Kristina Pinto and triathlete Rachel Kramer, MD goes beyond labor and delivery through the "fourth trimester," helping new mothers return to fitness after they've had their babies. Fit & Healthy Pregnancy reviews up-to-date research to show that exercise during pregnancy isn't just safe, it's ideal for health and wellness. Pinto and Kramer guide moms-to-be through each trimester, showing how their bodies, nutrition needs, and workouts will change. The authors cover the months following delivery, when women adapt to a new lifestyle that balances family, fitness, self, and perhaps a return to work. They offer smart guidance and tips on breastfeeding, sleep training, nutrition and hydration, weight loss, and how to transition back into workouts and training. Fit & Healthy Pregnancy includes

• Trimester guides to body changes, nutrition, and emotional health
• Guidance on exercise, rest, body temperature, injury prevention
• Guidelines and suggested workouts for running, swimming, and cycling
• Strength and flexibility exercises to reduce discomfort and chance of injury
• Tips on exercise gear for each trimester
• Symptoms of common pregnancy conditions and when to see a doctor
• Three chapters of expert guidance on returning to fitness after delivery

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Produktdetails

• Verlag: Simon + Schuster LLC
• Seitenzahl: 328
• Erscheinungstermin: 4. Juni 2013
• Englisch
• ISBN-13: 9781937716363
• Artikelnr.: 50027634

Autorenporträt

Melody Fairchild’s domination as a high school running "phenom" expanded the horizon for an entire generation of girls who followed in her footsteps. Her career highlights include: two-time national Footlocker cross-country champion and current course record holder, bronze medalist at the Junior World cross-country championships, 8-time Colorado state champion and state record holder in the 1,600 meters and 3,200 meters, NCAA All-American in track and cross-country, NCAA 3,000-meter indoors champion, two-time Olympic Trials qualifier in the 10K and marathon, and U.S. World Track and Field Championships team member. Today, Melody directs the Boulder Mountain Warriors Youth Running Club and is founder of the Melody Fairchild’s Girls Running Camp, which gives ‘tween and teen runners the skills to thrive in running in high school, college, and beyond. She has coached youth running programs for nearly 20 years. She lives in Boulder, Colorado.

Inhaltsangabe

Introduction
1: Your Running Journey
How to embrace your own path: Melody's journey / Role models
2: Hello, Body!
A run through the systems that keep you moving: Body parts and systems /
Heart rate / Puberty and periods 101
3: Train Like a Boss
The magic of work and rest: Running form / Recovery and sleep tips /
Strength, core, and mobility routines / Crosstraining workouts
4: Adaptations
Zoom in on progress and growth: Running systems and why you do specific
workouts / Periodizing your season and career / Pain and sickness /
Training logs
5: Running with Hormones
How to train and race your best through puberty and periods: Puberty for
athletes / Periods and their phases decoded, plus tips for dealing
6: A Winning Mindset
Yes, you can handle pressure and meet your goals: Intro to mindfulness /
Goal setting / Sports psychology tools, including visualization / Mental
health and when to get help
The Journey of Women's Running: A Timeline
7: Compete Like a Champion
Tips and strategies for racing fierce: Pacing yourself / Teamwork and
scoring / Overcoming challenges / Running in college
8: Fueling for Success
How to feed yourself and your busy life: Sports nutrition and energy
balance / What to eat-plus why and when / Hunger signs / Special diets /
Recipes
9: Food & Body Issues
How to tackle problems head-on: Body shaming / Racing weight and other
myths / Dangers of underfueling, including Relative Energy Deficiency in
Sport (RED-S) / Disordered eating, body issues, and when to get help
10: Building a Great Team
It takes a village, and these are the people you want in it: Intuition and
discernment / Building your support crew / How to find doctors, PTs, RDs,
and other experts (and what to ask them) / Being a good teammate
11: Gearing Up
The basics and the extras: Sports bras / Running shoes and spikes / Other
gear
Acknowledgments
Selected Bibliography
About the Authors