Search for a topic or an FJ member
FJcommunity
Submit Article
Advertise
 
   
Profile of the Month
Profile Picture:
Fit and Fabulous Pregnancy
Rating:
Basic Information
Name: Rebecca  Davison
Gender: Female
Age: 42
Location:
Personal Information
Web URL: http://www.fitandfabulouspregnancy.com
Day job:

Certified Personal Trainer

Favorite workout activity:

Strength Training

Favorite exercise:

pull-ups

Favorite time to workout:

anytime I can get it in...

Number of workouts per week:

4

Whenever I don't workout I feel:

happy that I already have my workouts in for the week!! :P

When it comes to my body im most proud of my:

Back

My greatest accomplishment overall is:

my daughter Brooklyn Jean

My guilty pleasure:

Ice-cream, reality shows

The best advice I can give is:

Consistency is key!

My favorite sports clothing brand:

whatever is on sale

My favorite workout music:

dance

My favorite reads:

Dean Koontz books, the Bible

My favorite movies and TV shows:

Movie-wise anything animated...so that I can watch with my 3 year old. I love the tv show, "24" and re-runs of "Frasier."

Favorite saying:

You're as strong as you think you are, physically and mentally.

I am certified in:

Fitness Training with an emphasis in Prenatal Training

About me:

I am a working mom who loves to motivate pregnant women and other mothers to be their best...physically, mentally and emotionally!

Q & A with the star:

FJ: First things first – how did you get into fitness? And more specifically into fitness for pregnant women?

Rebecca: I became a certified personal trainer 8 years ago.  I had always been interested in fitness but wanted to know more and how to help people become more fit and healthy too.


As for pregnancy fitness, I became extremely interested when I found out I was pregnant with my little girl three and a half years ago.  At that time even though I was an accomplished trainer, I found it difficult to get good information about what I could and could not do.  And all the trainers I worked with told me conflicting things.In the very first trimester I had an epiphany; I needed to not only educate myself on what I could and could not do, but also to create a program for other pregnant women who wanted to be fit and healthy and needed somebody they could trust to guide them through the process…


FJ: What do you like most, about being in the fitness field?

Rebecca: I LOVE to empower people to better their lives through exercise. 


FJ: Whats a typical day in Rebecca’s life?

Rebecca: Well, I’m a busy mom of a rambunctious 3 year old and not only do I have my website, www.fitandfabulouspregnancy.com,but I train clients at a gym, and conduct a “bootcamp” too.  So my goal is to get in 4 full workouts a week, if things go really well I get in 5, but that is a luxury. :) My workouts are very focused and quick.  I do strength training followed by some sort of interval, jump rope is my favorite.  I am in and out in 45 minutes.  I also spend a lot of time at the park, playing “tackle”, and catch etc with my daughter which helps me stay in shape as well.As for eating I always start with yogurt and fruit, the rest of the day is a grab bag because it is never the same.However, I am very aware of what goes in my body and pay a lot of attention to serving size and I try to get in at least 4 fruits and vegetablesa day no matter what.


FJ: That’s a typical day, but you’ve gotta have some “off days” as well where you let yourself go and eat and drink whatever you want. How do you recover from those days?

Rebecca: Yes, I do.  I call them “cheat days.”  And mostly they are Sundays.  I eat normally in the morning and then after 5 I let myself eat anything I want.  I have honed this “skill” for a while so now instead of gorging myself on a 4 slices of pizza and then eating half a carton of ice-cream…(which makes me feel horrible the next day), I eat a slice or two and then eat a bowl of ice-cream etc.  It is all about not making yourself feel like you are denying yourself so that you feel satisfied all the time, even if it is a “normal” meal.


FJ: You are in fantastic shape! Do you think anyone get into that shape without spending 2 hrs each day working out?

Rebecca: It takes consistency, knowledge, commitment, and drive,but without a doubt, YES!  Not to say that it is not a lot of hard work, but as I said above, I workout 4 to 5 days a week for less than an hour.  You have to mix it up, never let your body get too used to any one thing.  The more different things you hit your bodywith, the more it will have to change to keep up.  Intervals and not a lot of rest time isanother way to kick it up a notch or two. :)


FJ: Now to really pick your brain with some questions we know people are dying to know the answers to


During Pregnancy


What are your top 5 exercise recommendations  

Rebecca:

1.1st and 2nd Trimester: Planks on the floor from knees or toes(depending on level).  3rdTrimester:  Modified Planks on a raised bar.  This is one of the best exercises for the “core” or tummy area and is especially important during pregnancy.

2.Push ups:  Depending on the level of the woman these can be done from the knees, toes, from a raised bar,or on a wall.  These are a great exercise not only for the chest, but for the arms, back, and even the core.

3.Squats:  These can be done with a chair or bench under the butt in case of falling, or with a ball behind the back.  They are great for pregnancy partly because they help with the muscles that are used during delivery.

4.Lat pulldowns:  These are great to keep your back strong and will help combat the bad posture that often comes with the baby bump.

5.1st Trimester:Glute squeezes on the floor.  2ndand 3rd trimester:  “All 4’s one leg glute pushup.”  The butt muscleshold a lot of power and can help in labor and delivery, plus a fit one isalways best! :)



FJ: When should I stop working out. Can it be till the very last day

Rebecca: This should be carefully discussed with your Health Care Provider all along your pregnancy. During pregnancy the safety of your baby is the most important thing and things change sometimes.  My last workout was on Friday and I had my baby on Sunday.And there are many stories that repeat that sentiment, however, with every pregnancy always use caution and consult with your Doctor first and often.


FJ: What would count as going too far with your exercise, during pregnancy?

Rebecca: During your prenatal months you need to be sure to monitor your intensity more than usual. Be sure to check in with your OB/GYN often, ask what your target heart rate should be, and check your heart rate monitor regularly during your workouts.  If it feels too hard, it probably is.  If you are out of breath, stop, rest and slow down. Stay away from dangerous activities that could harm your tummy or cause a fall.  If something seems out of the ordinary, STOP and check with you Doctor.


FJ: I feel too lazy to workout. What could be the reasons for that?

Rebecca: During pregnancy your body is already working overtime. So any and all work you do beyond that

will be even harder. Plus you have all kinds of hormones flowing through your body and your body is trying to build more blood for you and the baby.  The first trimester is the hardest time,because of all the new changes in your body.However it is also very important that you keep up some sort of fitness program as long as your Health Care Provider is on board.  Many women who have not worked out during the first trimester will just call it quits.





FJ: Is it ok to start a regular workout during pregnancy; even if Ive never really exercised properly before in my life

Rebecca:Yes, but check with your Health Care Provider first.  Walking is always a good place to start!


FJ: What sort of food should I eat to stay fit and healthy

Rebecca: Lots of fruits, veggies, whole grains and lean protein, keep processed foods to a minimum.


FJ: Can I eat junk food and get away with it

Rebecca: Yes, but only in moderation.  Pick one treat a day. :)


FJ: What are the top 3 things I should never do during mypregnancy, when it comes to my health and fitness

Rebecca:

1.Go against what your Health Care Provider says

2.Push too hard, too fast

3.Ignore warning signs that something isn’t right



FJ: Can I have protein shakes during my pregnancy

Rebecca: Probably, it depends on what shake it is, ask your OB/GYNif you are unsure.


FJ: What sort of food and diet plan should I be following during my pregnancy

Rebecca: Lots of fruits, veggies, whole grains and lean protein, keep processed foods to a minimum.  You need approximately 200 to 300 extra calories per day starting in the 2ndtrimester if you are of normal weight.


Post Pregnancy


FJ: How soon after the pregnancy can I start working out again

Rebecca: Check with your Doctor, they will tell you.  It is usually 4 to 6 weeks.  You can probably start walking before that,but again, check first.


FJ: What would be a safe rate to lose all that extra weight

Rebecca: 2 pounds a week, although you will probably lose a lotmore than that in the first week because you lose the weight of the baby and alot of fluid.


FJ: I’ve been into fitness for a while now. How long should I take to get back to my normal exercise regime? The one I used to do before I got pregnant

Rebecca: I would wait the amount of time your Doctor suggests andthen start back slowly, if it feels like too much, cut it down a bit, and then wait 2 weeks and try again.


FJ: What are your top 5 exercise recommendations

Rebecca:

1. Planks on a the floor forbeginners, Planks on a ball for advanced.This is one of the best exercises for the “core” or tummy area and can help tighten the baby belly.

2.Push ups:  Depending on the level of the woman these can be done from the knees, toes, from a raised bar,or on a wall.  These are a great exercise not only for the chest, but for the arms, back, and even the core.

3.Walking lunges:  These can burn a lot of calories and work most of the muscles of the leg and butt.

4.Lat pulldowns or pull-ups (assisted or non):  These are great for a strong, sexy back.

5.One leg glute squeezes on the floor.



FJ: Can postpartum depression affect my weight loss and fitness goals? Is there any way to make sure I can avoid it

Rebecca:Postpartum depression is usually a hormonal problem and you need to talk to your OB/GYN about it.  And yes it definitely affects weight loss and fitness because you won’t feel like doing anything.  However, exercise is one of the best ways to combat this.  Exercise releases endorphins that help you feel good and working out will also help you feel good about yourself and give you some “me time.”


FJ:What would be your top tip to lose the belly fat after pregnancy

Rebecca:Your diet is extremely important.  Again,eat lots of fruits, veggies, whole grains, and lean proteins and stay away from processed foods.  Keep a food journal to see where you may be sabotaging yourself


FJ:Should I be lifting weights, if my goal is to just lose weight? Will doing that help

Rebecca:Yes! The more lean body mass you have,the more fat you burn.  You don’t have tobe lifting super heavy weights to get the benefits of losing weight but not becoming a “body builder.”


FJ:Its been 3 months since Ive been working out post pregnancy. I feel like I am eating right, and I am working out. But Im not losing the weight. What could be the reasons?

Rebecca:This is another time that keeping a food journal would help.  You may be eating more than you think, especially with the extra work and responsibilities of being a mommy taking up so much time and energy.  But also change up what you are doing, “shock” your body with some new exercises, add an interval or two.


FJ:What sort of food and diet plan should I be following post pregnancy

Rebecca:This is something you have to first check by your Health Care Provider.  It depends on whether you are breast feeding or not.  But as always sticking to fruits,veggies, whole grains, and lean protein, with just one treat a day will helpyou get the extra weight off.


FJ: What’s the best way to get my butt and my thighs back to normal again?

Rebecca: Eating and cardio is always crucial to losing weight and getting the tone back.  Plus exercises that focus on the muscle, such as lunge out, push backs, or glute squeezes on the floor for the butt.  For the thighs squats, squat jumps, andwalking lunges are some of the best.However, never get stuck on one thing, try a multitude and keep raisingthe bar… :)


FJ:Realistically how much time should I give myself to get back to my normal self

Rebecca:It depends on how much weight you have to lose and how much time you have to workout.  I would say 6 months to a year although many women can lose the weight sooner than that but won’t feel the same until then anyway.

Now about your program


FJ:How many people would you say you’ve helped with your programs?

Rebecca:It’s hard to say, but I have clients all over the world and my mission is to empower as many women as I can to have the healthiest, most fit pregnancies possible!


FJ:Is your program something anyone can sign up for, regardless of where they  are?

Rebecca:Yes, I have accommodations for beginners, intermediate and advanced exercisersin my program.


FJ:Thanks for your time Rebecca. Just one last question - What would you say isthe best advice you can give when it comes to staying healthy and fit.

Rebecca:Perseverance and consistency is the key.Plus being ok with yourself no matter where you are at.

 

 


 
 
   
Exercise
Weight Loss
Health
Nutrition




 Email     
 
Gender   
Year of Birth  

 Copyright © 2013 Fit Junction, Inc. All rights reserved. By using this website, you accept our
 Terms of Use | Privacy Policy