Sarah Achleithner
Sarah Achleithner
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Pregnancy workout routine 💪| full body with weights 🏋️‍♀️
Here is my full body pregnancy workout routine 🏋️‍♀️💪🤰 I've always been very active, and once I found out I was pregnant, I have continued to make the gym a priority. While I primarily focus on weight lifting, I also incorporate daily walking (try to hit ~7,000 steps per day), running, stretching, and deep breathing into my workout routine.
In this video, I'm walking you through a typical full body workout that hits upper and lower body. I've had to modify a few exercises to accommodate my growing belly, but I really like this routine because I'm always so sweaty by the end! Lastly, all weights used here are in kilograms, but use whatever weights allow you to safely perform exercises.
Why is exercise important during pregnancy?
The more active and fit you are during pregnancy, the easier it will be for you to adapt to your changing shape and weight gain. Studies also show active women are less likely to experience problems in later pregnancy and labor.
Exercise tips for pregnancy
-Do not exhaust yourself. You may need to slow down as your pregnancy progresses or if your maternity team advises you to. If in doubt, consult your maternity team.
-As a general rule, you should be able to hold a conversation as you exercise when pregnant. If you become breathless as you talk, then you're probably exercising too strenuously.
-Always warm up before exercising, and cool down afterwards.
-Avoid any strenuous exercise in hot weather.
-Drink plenty of water and other fluids.
Disclaimers
-If you are pregnant and/or new to working out, don't start with heavy weights. It's more important to go without weights and focus on getting your form right as this will reduce the risk of injury.
-Talk with your doctor before starting on a fitness journey, especially during pregnancy.
SUBSCRIBE and give this video a thumbs up if you enjoyed! I make NEW videos every TUESDAY and FRIDAY, so I hope you stick around to see more content about pregnancy, travel, pregnancy nutrition, wellness, and beyond.
//TIMESTAMPS
0:00-0:27 Intro
0:28-1:22 Chest fly
1:23-1:56 Spider planks
1:57-2:53 Dumbbell rows
2:54-3:31 Shoulder press
3:32-3:55 Lateral raises
3:56-4:23 Bicep curls
4:24-4:49 Tricep extensions
4:50-5:21 Goblet squats
5:22-5:46 Dumbbell RDLs
5:47-6:37 Reverse lunges
6:38-7:03 Finish workout
//RELATED VIDEOS
The best foods to survive morning sickness: czcams.com/users/shortsncjyE5O-_OY
What I eat in a day at 13 weeks pregnant: czcams.com/users/shortsQi_0mmYz7Sk
First trimester recap: czcams.com/video/USOdFW2S9nA/video.html
How to make pregnancy cravings healthier: czcams.com/video/hBl-JmXjT7I/video.html
How to get 100 grams of protein a day: czcams.com/video/hzIa6JcfT7E/video.html
Prenatal stretching exercises: czcams.com/users/shortsDnXOR52w8Jw?feature=share
Healthy pregnancy snack: czcams.com/users/shortsqCQ_oGwh76s?feature=share
Surprise...I'm pregnant: czcams.com/video/83Yv--cDXic/video.html
For business inquiries, please email sachleithner@gmail.com
Follow me on Instagram: sarah.achleithner
Follow me on TikTok: www.tiktok.com/@nutritionbysarah_
#pregnancyworkout #fullbodyworkout #weightlifting #pregnancytips
pregnancy workout, weight lifting, 14 weeks pregnant, first trimester, second trimester, workout with me, gym, gym rat, lifting weights, go to the gym, exercise, strength training, dietitian, pregnant, pregnancy, high protein, chest fly, plank, dumbbell row, triceps extensions, bicep curls, lunges
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Komentáře

  • @kamilchmielewski9251

    Double negatives in Polish basically means that Polish language is not about logic. It does not make any sense but sounds ok, so indeed we use double negatives on a daily basis. When it comes to other phrases indeed we use it. However, instead of “mamy tak” I would say “‘mamy to”

  • @Daro41B
    @Daro41B Před 3 dny

    Have you pay ?

  • @Daro41B
    @Daro41B Před 3 dny

    Where is the flat?

  • @ddtstrc9678
    @ddtstrc9678 Před 6 dny

    White people .

  • @user-nm6sp1eg5o
    @user-nm6sp1eg5o Před 7 dny

    WTF is expat? You are an immigrant.

  • @FugaConManolo
    @FugaConManolo Před 11 dny

    Is a day trip worth it to Warsaw from Krakow?

    • @SarahAchleithner
      @SarahAchleithner Před 11 dny

      Yes, I think it is! If you've never been, then you should definitely go for the day.

  • @GrubyTolek
    @GrubyTolek Před 13 dny

    This is honestly quite reasonable and similar to what people buy here if they make a decent salary. The main difference I've got to say is the fruit. You seem to be buying small plastic boxes of greenhouse, or supermarket fruits. While the more "native" thing to do would be to find a street market supplied by local farms and go for the seasonal produce. When your favourite seasonal produce (go strawberries!) is best and cheapest, buy more of it and freeze some of it for later, make jam or (in case of vegetables) pickle it for the winter. Most people I know wouldn't get oranges in late spring or summer, because we're in berry season and we want to eat all the cheap berries we can get. Oranges and tangerines are winter fruits, they are usually cheaper in the winter since hey come from the southern hemisphere. I don't know the current situation with produce markets in Kraków but you could try Hala Targowa @ Grzegórzecka 3/11, 31-532 Kraków. I recall it being quite good a couple of years ago.

  • @weronikapiwowarczyk5705

    as a pole i can say that your polish isn't that bad

  • @GrubyTolek
    @GrubyTolek Před 13 dny

    Proper set, nice! The only thing that slightly sucks about gym is that it isn't very social. I also prefer solo exercise but in your situation some group sports could be a good way to meet people. Maybe other moms who you could set up a playdate with

  • @GrubyTolek
    @GrubyTolek Před 14 dny

    Some of these phrases are quite old, it makes sense that they are in textbooks. But what we use IRL is more, like, slang?

  • @GrubyTolek
    @GrubyTolek Před 14 dny

    Many things here work like this: they are effective and depressing at the same time.

  • @solaries8185
    @solaries8185 Před 16 dny

    In America when you rent an apartment you pay for the first month, last month, and a security deposit. How is it in Poland?

    • @SarahAchleithner
      @SarahAchleithner Před 16 dny

      We only paid first month + security deposit for our current place! But we also went through an agency - it may differ if you rent from a private owner.

    • @solaries8185
      @solaries8185 Před 15 dny

      @@SarahAchleithner Thanks for the reply! 😊 ...how big is the usual security deposit in Poland? Is it equal to a month worth of rent?

    • @SarahAchleithner
      @SarahAchleithner Před 13 dny

      @@solaries8185 Yes, the security deposit is usually a month's rent!

  • @Moloxer
    @Moloxer Před 19 dny

    At 5:05 it actually only shows the translations for "two" in different cases.

  • @SK-qc6fb
    @SK-qc6fb Před 20 dny

    Unfotunately the future for the US is Balkanization. There will always be safe areas, safe states, etc. But the Race Industry is making much money from corporate and government shakedowns to let that go. That, ultimately is holding our great country back.

  • @rrrado1
    @rrrado1 Před 21 dnem

    6:30 - this is main reason why US have opioid epidemic and other countries don't. I have expirience with polish healhcare and I can tell you that, it's gives access to everyone, it's cheap, they will give you threatment on high level, they will cure you but nobody cares about how pleasant expirience is or how family feels about it. That's why it's cheap and accessible, they don't spend money on good food or family rooms. And another thing is that regional hospitals "Powiatowy" are the smallest type in polish system.

  • @martabrzoza9847
    @martabrzoza9847 Před 22 dny

    Newer ask a Szczecin citizen "Which way to the sea?" and "Where is the old town?" Although they are making this a toutist slogan now:) you can buy mugs with the question "Which way to the sea?" because its about 100 km more to the sea site.

  • @martabrzoza9847
    @martabrzoza9847 Před 22 dny

    Polish is the language where you kac say no by saying ok, twice. :like "dobra, dobra" - if you want to expres negation and disbelieve :) and also when we say "NO" it means "YES". "Chesz herbaty?" - "no" -- "Would you like some tea?" "yes" :D

  • @martabrzoza9847
    @martabrzoza9847 Před 22 dny

    two - dwa, second - drugi :D

  • @klau5z
    @klau5z Před 22 dny

    Reaction To 7 Misconceptions About Poland czcams.com/video/KLSQiTvzr9g/video.html

  • @mhead81
    @mhead81 Před 22 dny

    You did well pronouce those words but U speak ź insted of ż rest is very clear .Maybe just train those difficult letters.

  • @simply4me950
    @simply4me950 Před 22 dny

    I love that you displayed your itinerary at the beginning of each day!! We are headed there October 19th through 26th and trying to formulate an itinerary. Yours is helpful.

    • @SarahAchleithner
      @SarahAchleithner Před 20 dny

      I'm so glad you found it helpful! Enjoy your trip - Iceland is a stunning place!

  • @brca098
    @brca098 Před 23 dny

    Poland was communist by not choosing it, but by Soviets (ethnically Russians) force and falsification elections and referendums in 1944-1950. Citizens was never accepted communist rule, but secret police (at start right after a IIWW lots of them was russians which have beeen changing surnames into Polish-sounding ones) was held us by the muzzle. I stricly recomend book "I saw Poland betrayed" by Arthur Bliss Lane, ambassador of USA in Poland.

  • @Ula-Ka
    @Ula-Ka Před 24 dny

    I found it quite funny when your husband said that his surgery experience was not good except for the surgery!

  • @misscandi224
    @misscandi224 Před 25 dny

    Beautiful,❤Lookout cafè is on the road other side of road and walking distance too

  • @Missmemememe
    @Missmemememe Před 28 dny

    Very inaccurate

  • @Haidi533
    @Haidi533 Před 28 dny

    So happy for you, I am from Norway and also have lived in the US. Love Poland and the people here so much, i decided to live here, Bought a new apartment in Kolobrzeg next to the sea, sea view is stunning, I think Poland have the most beautiful interior , marble wood, everything, and customize is so easy here, the work they do in Poland, is perfection.

  • @Jaslittleflower
    @Jaslittleflower Před měsícem

    Hi, how’s the air quality in Krakow this year? Is it still very polluted?

    • @SarahAchleithner
      @SarahAchleithner Před měsícem

      It does seem to be getting slightly better, but it's still very polluted :(

  • @Rudelherz
    @Rudelherz Před měsícem

    I understand you didn't like the interior design, and I get it. Some hospitals are not much better here in Germany, I work in the ER, but normal wards are not always nice 😅. However, let me tell you, the pictures and your story reminded me of when I was staying in a High School dormitory of a PRIVATE SCHOOL close to Seattle, WA in my junior highschool year and I was in SHOCK when I arrived. Cried the entire first week and have never seen such dated and dirty rooming. My parents were shocked at the bills and I had the worst experience getting used to showering in flipflops, trying to never touch any wall or ground, repulsed from the most disgusting carpet and (?many cracked) tiles I've ever seen. I liked everything outside the dorm and the ppl but I still can not believe I survived that. It was a PRIVATE school😂 it cost all my parents' savings that year and when I saw how some ppl lived in the city and country I couldn't compare it to what I was used to in Europe. The food at the caf was like on your hospital pictures actually 😂 just sweeter and probably tastier due to all the high processed ingredients. (Please do your research on protein and the mythology around it. After surgery you need vitamins, minerals, and enzymes.) So glad your husband got well and the surgery was a success. Our ER and ICU is probably as modern and well-designed as yours in the US. Still, I see the mistakes and flaws everyday and how everything is done for the money. Somehow all this needs to be financed. YOU pay for it, not big pharma. So maybe it is important for visual ppl like you and I 😂❤ to look past the superficial screen and understand what is essential and what is not. I totally get you though, but I try to tell my patients to not expect a hotel experience with a menu to choose from and the nurses to be at their service. 😂 It's always our expectations that make us happy /unhappy isn't it. Thanks for sharing this to you and your husband. Great video❤

  • @konradkozdron9851
    @konradkozdron9851 Před měsícem

    8:44 JAN PAWEL 2

  • @worldclassyoutuber2085
    @worldclassyoutuber2085 Před měsícem

    E.Wedel dark chocolate classic 64% 🤎

  • @hornetguy9063
    @hornetguy9063 Před měsícem

    Nice diet. I work from home, so I end up doing most of the cooking, and I end up shoveling meat and eggs down my wife’s throat. I could do worse, at least!

  • @hyphen33
    @hyphen33 Před měsícem

    The theoretical test is the easy part, the practical part is where people fail easily..

  • @karolkowalczyk33
    @karolkowalczyk33 Před měsícem

    We also use Word Italia

  • @FoxLaura
    @FoxLaura Před měsícem

    paczaizm.pl/content/wp-content/uploads/za-goraco-za-mokro-za-zimno-za-umiarkowanie.jpg

  • @jankowalski3220
    @jankowalski3220 Před měsícem

    Krakow is Krakow. A city for human size.

  • @mrfroghello
    @mrfroghello Před měsícem

    My pug puppy is bad lol

  • @chlopakzpolski
    @chlopakzpolski Před měsícem

    Food in polish hospitals is disaster, authorities think ppl buy food for themselves, or patient's family bring sth. My mother had back's surgery in 1993 in one of Warsaw hospitals , up to today (2024) no problems with back at all. Hope U will have the same.

  • @Mrownica
    @Mrownica Před měsícem

    Sarah, you will be Arnold Schwarzenegger terminator and governor

  • @troutjunkie7330
    @troutjunkie7330 Před měsícem

    Wow. Look at these guns. U go girl. Prolly be the fittest mama in Krokow.

  • @SBB1955
    @SBB1955 Před měsícem

    Great video and point well taken about the aesthetics of the Polish hospital, however, this is about only one hospital in the Krakow area. All hospitals in Poland are not leftovers from the Communist era. Although, most US hospitals are "modern" the care you get can vary greatly. Personally, if the surgery or any procedure was a success, I would not even think about how bad the paint was on the walls. How did you feel when you received the hospital/doctor bill after the experience? I'm sure that was much different than in the US.

  • @77seban
    @77seban Před měsícem

    Sarah don't forget about Folic acid. Lots of health for you 😉

    • @SarahAchleithner
      @SarahAchleithner Před měsícem

      Absolutely! It's already in my multivitamin :) but you can also get it through foods, including eggs, avocado, dark leafy greens (like spinach and arugula), chickpeas, and citrus.

  • @davidbanach77
    @davidbanach77 Před měsícem

    I'M Polish and i live in California unfortunately here quality of live and safety is getting worse every year

  • @mateuszcielas3362
    @mateuszcielas3362 Před měsícem

    well, on NFZ would be different a bit

  • @Mrownica
    @Mrownica Před měsícem

    For the proper development of the fetal skeletal system, you should buy a calcium supplement at the pharmacy and use in accordance with the recommendations contained in the leaflet

    • @SarahAchleithner
      @SarahAchleithner Před měsícem

      Yep I'm definitely aware! I already take a high quality calcium supplement at night to avoid counteracting with iron.

    • @Mrownica
      @Mrownica Před měsícem

      @@SarahAchleithner I once saw on YT that a veterinarian recommended giving a female rabbit during pregnancy calcium bought at a pharmacy for the proper development of the skeletal system in rabbits Man is also a mammal, right ?

  • @RebekahFOnlineTeaching
    @RebekahFOnlineTeaching Před měsícem

    So excited for you!

  • @satishpatel5260
    @satishpatel5260 Před měsícem

    DR.DAVID LIVINGSTONE, EXPLORERS, TOO VICTORIA FALLS, IS MOSI-UA-TUNYA, ZAMBEZI RIVERS,THE ALL TYPES OFF THE ANIMALS AND THE BIRDS 🐦, LIVINGSTONE, ZAMBIA 🇿🇲 GAMES PARKS, SAFARIS AND NATIONAL PARKS TWAHLUMBHA 👍

  • @jedendwatrzy4189
    @jedendwatrzy4189 Před měsícem

    I’m envious of you living in Poland and learning the language. I’ve been to Kraków twice and loved it. I have trouble with certain combinations, too. Here are a couple of tips I learned. For the “szcz” sound, think of saying “fresh cheese” in English. The “sh” from “fresh” is the sz sound and the “ch” from “cheese” is the cz sound. Say “fresh cheese” really fast and you get the “szcz” sound. Another one is “dzi”. It looks confusing and it’s a lot of letters but it is basically just the “j” sound in English, like in journal or justice.

    • @SarahAchleithner
      @SarahAchleithner Před měsícem

      Thanks for the tips! I'm glad you enjoyed Krakow when you were here - it's a great city!

  • @77seban
    @77seban Před měsícem

    All the best Sarah 🙂

  • @Mrownica
    @Mrownica Před měsícem

    Polecam kabaret Młodych Panów skecz zatytułowany Szkoła rodzenia (Official Video, 2012) jest na YT Niezły ubaw Chłopie Kaszanka razem z Nutella to sie wcale nie łączy Jak sie nie ma dystansu do samej siebie to sie w ciąże nie zachodzi I recommend the cabaret of Young Gentlemen, a skit titled Birthing School (Official Video, 2012) is on YT. Good fun Man, Kaszanka ( blood sausage ) and Nutella don't mix at all If you don't distance yourself from yourself, you won't get pregnant Hello from Poland Robert 😃😃😃😃