Tips to a Feel Good Pregnancy

Name something really important that you never seem to find the time for… If you picked exercise, we’re with you.  Which is why we chose Lawson Harris of The Fitness Guru NYC as the subject of our very first Duck Duck Green Chat.  In fact, we were so inspired by our conversation with Lawson, we asked her to put together some simple pregnancy stretches.  They’re quick, simple & leave you feeling energized.  Give them a try… and feel good!


ddg: Hi, Lawson!  After 2 babies each, we don’t feel quite as… spry as we once did.  Can you relate?

Lawson: As a 44 year old mother of 2 who has gained and lost 40lbs twice I take none of this lightly.  No one tells you how incredibly difficult it is to be pregnant, and even worse, to lose the post-pregnancy weight.  It takes drive and dedication and an insane amount of bravery.  Bless you all and best of luck!!

ddg: What is the biggest fitness complaint you get from new moms?

Lawson: Exhaustion!  You’ll never get over how incredibly tired being pregnant makes you- never.  I was convinced that I had mono or the flu during both my pregnancies, I felt so worn out.  You’re not sick, you’re making a person- this takes an amazing amount of energy.  Listen to your body and rest, rest, rest.  Then go workout in a reasonable manner that makes you feel good.

ddg: Are there any specific exercises that help with labor?

Lawson: You’ll be using your abdominal and back muscles to push the baby out so Pilates is perfect!  Kegels and pelvic floor strengthening Pilates moves will help your vagina get back to normal faster after the baby is born as well!  Light cardio with a heart rate monitor is also very important.  If you’re going natural you’ll need that cardiovascular stamina to last through your labor as well as to keep pregnancy weight gain in check.

ddg: As new moms, we’re always tired.  Any foods that leave you feeling energized?

Lawson: Eating at regular intervals is crucial, skipping a meal is a strict no-no.  3 meals a day and 2 snacks between is best.  Stick to lean, organic meats, fruits and vegetables.  Drinking water is also key- half your body weight in ounces is a good guideline.  In other words, if you weigh 100lbs. drink 50 oz of water a day.  Consuming 5 servings of fruit and vegetables daily is also a good way to stay energized.

ddg: Any tips for pregnant moms? For swollen feet or back pain maybe?

Lawson: Exercise!  Back pain during pregnancy is usually due to a lack of exercise and stretching as so many pregnant women take the time as an opportunity to sit around- bad idea!  Keeping your abdominals and back strong and toned during your pregnancy and stretching daily will save you from a world of hurt.

ddg: Are there exercises Pregnant women and/or new moms should avoid?

Lawson: It’s not recommended that pregnant women begin a new form of exercise after they conceive.  Wear a heart rate monitor and stay in a fat burning zone during your workouts.  If you want to stay on the conservative side, try this simple equation to find your best heart rate for working out during pregnancy.  Take 180 and subtract your age.  Try not to let your heart rate go more than 10 to 15 BPM above that number.

ddg: What is the biggest problem area for new moms?

Lawson: We get fat in some really nasty places during pregnancy: lower back, backs of the arms, the giant bootie spread…  It can get pretty depressing.  I’m sure I’m starting to sound like a broken record, but keeping up with your exercise routine is crucial.  I got back down to my pre-baby weight and lost an extra 5 lbs. after my second baby due to the energy and motivation I found while working out during pregnancy.   Yeah, I know- whatever, “Fitness Lady”…  But that could be you, too!

ddg: What’s the least amount of time a new mom can spend a day & still get in shape?

Lawson: Most new moms will skip a workout because they only have 15 or 20 minutes to spend.  This is one of the biggest mistakes you can make.  Some time spent on your health and well-being is better than none-time.  Plus it’s cumulative- you can spend 10 minutes on exercise 3 to 4 times a day and the next thing you know you’ve worked out for a total of 40 minutes that day.  Bottom line, do what you can, as best you can.

ddg: Why do you recommend organic foods & non-toxic products to your pregnant or nursing clients?

Lawson: When you’re pregnant or nursing, everything you put in your mouth goes into your baby’s body.  Less stress on your body means less stress for your baby.  Eating organic foods and using all natural products translates into a stronger immune system, healthier digestion and a cleaner planet.  It’s a win-win-win situation.

ddg: This is all excellent advice, but we feel lazy! Can you give us a pep talk?

Lawson: There is no way you can be there for others if you’re stressed and exhausted.  Now that you’re a Mom it’s even more important to take time for yourself.  Making excuses by saying you have no time and too much to do is total B.S.  Hire a baby-sitter for a few hours.  Give the baby to your husband when he comes home, and leave the house immediately.  Start a baby-sitting co-op in your building and take turns watching each other’s kids.  There are a million options.  Being a victim to motherhood isn’t one of them.

ddg:  OK, one last question.  Will that extra, floppy tummy skin go away with exercise, or is that here to stay?

Lawson: Usually after the first baby the loose skin on your belly will tighten back up within a few months.  Eating organic and using natural products is key.  Holding toxins in the body causes bloat and attacks the quality of the skin, which will add to the drama of the loose skin.  So keep your diet clean and use all natural cleaning products, detergents and soap.  Doing cardio daily and drinking plenty of water is a tremendous help in the battle of the jiggle belly.  Above all…. be patient.

ddg: Thanks, Lawson! We’re off to work out now…

-m & a

Fitness Guru Lawson Harris looking cute in a hat.

Lawson Harris is one of founders of The Fitness Guru, a company dedicated to bringing people to new levels of fitness and well-being through education and instruction in multiple fitness disciplines using Pilates as the base. Lawson has been an innovator and educator in the fitness industry, specializing in Pilates for over 25 years, and enjoys passing on her wealth of knowledge to her instructors and clients at The Fitness Guru Lab in NYC. She lives with her husband and 2 children in Brooklyn, NY.