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Ten tips for avoiding excess weight gain during pregnancy
Eat a good breakfast. Skipping meals will contribute to eating in excess later in the day and may make you feel light-headed around midmorning. Also, after you sleep 6 to 8 hours a night without eating, your baby needs the calories early in the day.
Be strong, comfortable, healthy, and active throughout your pregnancy with Motherwell Maternity Fitness Plan. Considered by health professionals as the gold standard of maternity exercise, Motherwell’s medically proven program is designed specifically to meet the needs of women before, during, and after pregnancy.
For maximum comfort and mobility through each trimester, the program includes breathing, core conditioning, flexibility, strengthening, motivation, relaxation, and nutritional advice to meet the needs of mother and baby. Choose among many fitness options such as walking, swimming, water walking, stretching, yoga, and meditation to be as active and healthy as possible up to and after delivery.
Take care of your baby and your body with the program that is featured at more than 100 hospitals throughout the United States and is the international certifying standard for health professionals.
Chapter 1. Shaping Up Before Pregnancy
Chapter 2. Caring For Your Body During All Nine Months
Chapter 3. Breathing Routines for Two
Chapter 4. Eating for Fitness and Baby’s Health
Chapter 5. Stretching and Strengthening Your Pregnant Body
Chapter 6. Meditating for Relaxation and Focus
Chapter 7. Adjusting Actively to the First Trimester
Chapter 8. Staying Motivated Through the Second Trimester
Chapter 9. Staying Positive in the Third Trimester
Chapter 10. Training for Labor and Delivery
Chapter 11. Adjusting During the Early Weeks After Delivery
Chapter 12. Fitness for the New Mom
Bonnie Berk, RN, is the founder of Motherwell and a childbirth education specialist with more than 25 years of experience working in the obstetrical and women's health fields. She is a pioneer in the field of pre- and postnatal fitness, as proven with the success of the Motherwell program. This program is offered through more than 100 hospitals and fitness centers in the United States and abroad.
Berk is an author, speaker, and consultant to a broad range of institutions addressing the special needs of women before, during, and after pregnancy. She is a frequent TV and radio talk show guest, has been featured on the Discovery Channel, and serves as the fitness expert on the Harrisburg ABC affiliate, WHTM-TV 27, on the “Daybreak Show.” She has given presentations throughout the United States and has written numerous articles that have been featured in Baby Talk, Pregnancy, Vogue, Shape, Fitness, and many other consumer and trade publications. Berk has also produced two award-winning videos, Motherwell Exercise Video for Pregnant Women and Motherwell Yoga Video for Expectant Moms. In addition, she is a certified master personal fitness trainer through the IDEA Health and Fitness Association, a registered yoga teacher through Yoga Alliance, and a certified Pilates instructor by American Muscle and Fitness, Institute of Fitness Training.
Berk lives in Carlisle, Pennsylvania, and enjoys scuba diving, in-line skating, and hiking. She can be reached through her Web site, www.motherwellfitness.com.