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Fit & Healthy Pregnancy


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Table of Contents

Acknowledgments Introduction PART I: NINE MONTHS OF HEALTH & WELLNESS 1: Building the Base for Your Ultra-Event Exercise and Fertility, BMI, Nutrition and Conception, How Much to Exercise, Training During Pregnancy, Talking to Your Doctor, Exercise and Your Growing Baby, Weight Gain, Keeping a Fit Mind 2: Your First Trimester: On Your Mark... Your Body; Nutrition; Keeping a Fit Mind; Keeping a Fit Body; Guidelines for Running, Cycling, and Swimming; Strength and Flexibility; Gear 3: Wonder Woman, Activate Your Second Trimester Your Body; Nutrition; Keeping a Fit Mind; Keeping a Fit Body; Guidelines for Running, Cycling, and Swimming; Strength and Flexibility; Gear 4: Your Third Trimester: The Push to the Finish Line Your Body; Nutrition; Keeping a Fit Mind; Keeping a Fit Body; Guidelines for Running, Cycling, and Swimming; Strength and Flexibility; Gear 5: Delivering Your Personal Best: Labor and Childbirth Mental Toughness, Breathing and Visualization, Optimal Fetal Positioning, Labor and Delivery, Gear for the Big Day PART II: THE FOURTH TRIMESTER 6: From Bib Numbers to Bibs: Your First Three Weeks with Your Baby Your Body, Breast Feeding, Nutrition for Recovery from Labor, Keeping a Fit Mind, A Safe Return to Training, Postpartum Stretching and Flexibility, Gear for Bringing Home Baby, Postpartum Clothes 7: Mamas in Motion: Getting Back on Your Feet Your Body; Postpartum Fitness; Guidelines for Running, Cycling, and Swimming; Returning to Racing; The Childbirth Fitness Boost; Workouts for Cardio and Muscle Strength; Gear Guide: Trainers, Joggers, Treadmills 8: At Home with Your Fit Self: Striking the Workout-Family Balance Your Body, Nutrition for Active Moms and Families, Empowering Your Fit Self, Mastering the Workout-Family Balance, High-Quality Training, Focus on Health and Wellness Notes Index About the Author

About the Author

Dr. Kristina Pinto received her Ed.D. in human development and psychology from the Harvard University Graduate School of Education in 2005. She has been a distance runner since 1998, completing 10 marathons and a 90km run in the Australian outback. Kristina is now a running coach with her business Mile Mannered Running as well as a fitness author who has published in Runner's World and Women's Running and wrote the featured blog Marathon Mama. She is mom to one son, who bikes next to her while she trains on their country roads north of Boston. Rachel Kramer, MD completed her OB/GYN training with Honors at Yale University in 1998 and has been in private practice outside Boston ever since. Her medical interests include perimenopause, menopause, weight loss, nutrition, and fitness. She has been on the Today Show and featured in the Boston Globe for her inspirational weight loss and evolution as an athlete. She has two sons and competes regularly in triathlon and distance running events.


"A compelling and uplifting guide about how to remain fit during pregnancy...Fit & Healthy Pregnancy sensibly guides mothers-to-be through each trimester. Written in an encouraging tone, this comprehensive primer offers realistic workout suggestions and helpful wellness tips for every step of the way." Competitor magazine "Designed for everyone from veteran competitive athletes to recent fitness enthusiasts, Fit & Healthy Pregnancy is the go-to guide for expectant women who want to stay active throughout pregnancy." Triathlete magazine "Fit & Healthy Pregnancy is knowledgeable and accessible, full of information that will arm readers when dealing with doubting doctors and relatives as well as providing the motivation to maintain (or even improve) their fitness throughout the nine months of pregnancy and beyond. This book is an invaluable addition to the reading list of every expecting mama." San Francisco Book Review "A superb resource...Amazing scope...Applicable for women at all fitness levels. Recommended reading for any mom who wants to learn more about staying active, sane, and healthy as a mom."

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