INTERVIEW OVERVIEW
Amber Bruseke, founder of Biceps After Babies, discusses nutrition and exercise during pregnancy. She emphasizes the importance of exercise during pregnancy and challenges the notion that pregnant women are fragile. She shares her own fitness journey and the normalization of exercise during pregnancy in her upbringing. Amber recommends starting with 30 minutes of moderate exercise most days of the week and incorporating resistance training. She also highlights the significance of protein intake and the challenges for vegan or vegetarian diets. Amber discusses the benefits of prenatal vitamins, particularly folate, and the importance of a diverse diet. She also touches on the use of macro counting as an educational tool during pregnancy. In this conversation, Amber Bruseke discusses the importance of counting macros for awareness of food intake and adjusting it for different goals. She also emphasizes the benefits of cardio and weightlifting during pregnancy to prepare the body for the physical demands of pregnancy and delivery. Amber explains the importance of waiting until the postpartum period to engage in intense exercise and the need for patience and grace in the healing journey. She also addresses the safety of rapid weight loss methods during pregnancy and postpartum. Amber encourages women to embrace their unique journeys and release expectations of what postpartum should look like.
TAKEAWAYS
Exercise during pregnancy is important and can help women feel confident and empowered in their bodies.
Starting with 30 minutes of moderate exercise most days of the week and incorporating resistance training is recommended.
Protein intake is crucial during pregnancy, and vegan or vegetarian diets may require extra attention to ensure sufficient protein consumption.
Prenatal vitamins, particularly those containing folate, are important for reducing the risk of neural tube defects.
A diverse diet is essential during pregnancy to ensure a wide range of nutrients.
Macro counting can be used as an educational tool to gain insight into eating habits and ensure appropriate weight gain during pregnancy. Counting macros provides awareness of food intake and allows for adjustments based on individual goals.
Cardio and weightlifting are beneficial during pregnancy to prepare the body for the physical demands of pregnancy and delivery.
Exercise can be used as a tool for labor induction and to help with early stages of labor.
Postpartum exercise should be approached with patience and grace, and it's important to wait until physically cleared by a healthcare provider.
Rapid weight loss methods should be avoided during pregnancy and breastfeeding, and it's important to have a conversation with a healthcare provider before considering any weight loss medications or treatments.
Embrace the uniqueness of your postpartum journey and release expectations of what it should look like.
WORDS OF WISDOM
You will never regret getting strong.
Feeling strong is empowering and boosts self-confidence.
If you're vegan or vegetarian, you need to be focused on getting enough protein (multiply your weight by .8 to get a good starting point for protein intake)
Macro counting is just awareness of what you're eating and then being able to adjust it for whatever goals you have.
Exercise during pregnancy is a way that we're training ourselves, training our bodies to be able to handle the intensity of pregnancy and delivery.
Getting into at least zone two for cardio is really beneficial during pregnancy.
CHAPTERS
00:00Introduction and Background of Amber Bruseke
06:05Exercise Recommendations During Pregnancy
10:51Preparation for Pregnancy: Exercise and Nutrition
15:17The Importance of Prenatal Vitamins and a Diverse Diet
22:28Using Macro Counting as an Educational Tool During Pregnancy
24:43Counting Macros and Food Awareness
25:38The Importance of Cardio and Weightlifting During Pregnancy
31:06Exercise as a Tool for Labor Induction and Early Stages of Labor
33:44Approaching Postpartum Exercise with Patience and Grace
36:36The Safety of Rapid Weight Loss Methods During Pregnancy and Postpartum
41:18Embracing the Uniqueness of Your Postpartum Journey
TALKING POINTS
nutrition, exercise, pregnancy, fitness journey, normalization, protein intake, prenatal vitamins, diverse diet, macro counting, macros, food awareness, pregnancy exercise, cardio, weightlifting, labor induction, postpartum exercise, healing journey, rapid weight loss, safety
RESOURCES
Amber Bruseke
Amber Bruseke is a wife, mom of four (ages 10-17), and a former RN who founded Biceps After Babies because she believes that being a mom doesn't have to mean your fittest days are behind you. What started as a little Instagram account to share her fitness journey online has become a business focused on empowering women to achieve. Her signature coaching program MACROS 101 has helped over 8,700 women use the tool of macro counting to build a nutrition plan that's both effective and enjoyable.
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