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: th-cam.com/users/shortsncjyE5O-_OY
What I eat in a day at 13 weeks pregnant: th-cam.com/users/shortsQi_0mmYz7Sk
First trimester recap: th-cam.com/video/USOdFW2S9nA/w-d-xo.html
How to make pregnancy cravings healthier: th-cam.com/video/hBl-JmXjT7I/w-d-xo.html
How to get 100 grams of protein a day: th-cam.com/video/hzIa6JcfT7E/w-d-xo.html
Prenatal stretching exercises: th-cam.com/users/shortsDnXOR52w8Jw?feature=share
Healthy pregnancy snack: th-cam.com/users/shortsqCQ_oGwh76s?feature=share
Surprise...I'm pregnant: th-cam.com/video/83Yv--cDXic/w-d-xo.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
มุมมอง: 697

วีดีโอ

My first trimester recap (weeks 4-13) 🤰 | symptoms, cravings, supplements, exercise, and more!
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How to make PREGNANCY CRAVINGS healthier 🤭 | Ice cream edition
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Ice cream is a popular craving - regardless of whether you’re pregnant or not. While this sweet treat is delicious and can be enjoyed every once in awhile, it's high in sugar and calories, which can contribute to a range of health issues (like diabetes, weight gain, and inflammation). But what do you do when a pregnancy craving strikes? 🤔 In this video, I'm showing you how to make a more nutrit...
What to do in EDINBURGH, SCOTLAND | Scotland vlog
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The best HIGH PROTEIN FOODS to eat for 100 grams of protein 💪
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What I spend in a week on groceries 💸| Healthy grocery haul 2024
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ความคิดเห็น

  • @rechtech5474
    @rechtech5474 วันที่ผ่านมา

    1:23 we have usually too

  • @TheBeks888
    @TheBeks888 วันที่ผ่านมา

    Second mem was "really funny" 🤦

  • @arditl89
    @arditl89 2 วันที่ผ่านมา

    Can You just stop talking and just show the city? 😂

  • @HasNoName69
    @HasNoName69 3 วันที่ผ่านมา

    chujowe i nieśmieszne

  • @wal70ful
    @wal70ful 3 วันที่ผ่านมา

    Zaczynamy: Mirosław, Radosław, Bogusław, Jarosław, Mścisław, Bolesław, Stanisław, Sobiesław, Tomisław itd...

  • @shinezong
    @shinezong 3 วันที่ผ่านมา

    The BEST channel I have subscribed this year😇I love your sharing from your experience, and you point out very valuable options for me in your videos ! Just amazing !!! By the way, You are living a life which I dream.😊I am planning move to Poland from Canada recently🙏 and these days I still looking around the shipping agency here.

  • @drewcone9419
    @drewcone9419 8 วันที่ผ่านมา

    Great info! You might consider speaking a bit slower.😘

  • @Ycnanko
    @Ycnanko 15 วันที่ผ่านมา

    This second pregnancy is beating my butt! I’m 13 weeks and barely getting my appetite back! Thank you for easy meal inspo

  • @Jimmydadawg2001
    @Jimmydadawg2001 24 วันที่ผ่านมา

    7:56 babcie not babcias just saying

  • @drkoushikpramanik5509
    @drkoushikpramanik5509 24 วันที่ผ่านมา

    thank you

  • @Russo-poland_cameraman
    @Russo-poland_cameraman หลายเดือนก่อน

    Am from poland

  • @ЮлияЛюбарская-з7ы
    @ЮлияЛюбарская-з7ы หลายเดือนก่อน

    I'm a Ukrainian watching from Poland, where I've been living for 3 years already. Also in Krakow. I have been to the US 15 years ago and can hardly compare. But we are planning on relocating to the US now as a family with kids. And food and lifestyle is my huge concern. What I love in Poland among other things is a very active lifestyle - ppl spend their weekends in parks playing and running with kids, riding bikes, going hiking. I love that there's infrastructure for work out, walking and riding a bike. I used to try riding a bike in Ukraine - it was always a hazard in the city, while in Krakow it's made so easy and natural. Food is great. We mostly cook at home and I love what I get out of these products. The medicine, even the private sector, is relatively available. With all that said I really feel reluctant to leave.

  • @MoeMao66
    @MoeMao66 หลายเดือนก่อน

    8:24 Tutaj ktoś napisał losowe litery. Ja go bym nazwała Szczyczyjski Wojciech

  • @jacawandersmok9043
    @jacawandersmok9043 หลายเดือนก่อน

    5:50 add more fun to it i dont see englis second in polish it would start drugi

  • @funnystuff1614
    @funnystuff1614 หลายเดือนก่อน

    trump

  • @apocalipticapolska2840
    @apocalipticapolska2840 หลายเดือนก่อน

    and are You supriced donald trUmp win? hapyynest in Poland?

  • @viz12345
    @viz12345 หลายเดือนก่อน

    Vive L' Empereur Trump!

  • @piotrpaweadamczyk2446
    @piotrpaweadamczyk2446 หลายเดือนก่อน

    Well, I have some experience with polish hospitals as my health is far from perfect, so I'd like to share my remarks. Here in Poland basic healthcare is free and granted for everyone, but some employers do offer private insurance, which makes your comfort better. There are private hospitals too, which shoud offer similar experience to american ones (can't tell for sure, never been there). However, if your private insurance does not cover your treatment, you always have an option to seek help in a public facility. Hospitals are sponsored by the National Healthcare Fund (Narodowy Fundusz Zdrowia), but each one is managed independently, so comfort and looks may differ between them. Some hospitals are older and need more maintenance than newer ones, the cost of providing food to patients varies depending on region (usually hospitals contract with local catering services), and funds are more or less equally limited, so quality of non-medical services can be reduced to maintain that of medical ones. Sometimes you have to wait in queue for months depending on surgery, but usually quality of medical procedure itself compensates all the inconveniences. You have to get used to that system and learn how to navigate through to get what you need, and it involves some effort, but is pretty much doable. For me personally comfort is less important than getting better quick and staying that way afterwards, but it's good to have an option to spend more and get some fancy remote controlled bed. I understand it can be shocking for you though, as you are probably used to something radically different. It's just another part of our culture to have different expectations about healthcare. Often if something bothers us, like bad hospital food or trains being late all the time, we just throw some 'kurwa's at each other, laugh together, while in many other countries people have limited access to such services and that's something I actually appreciate. Even if we joke about Poland being a shithole, it's not bad and despite all the political shitstorms going on, there is a lot to enjoy about it. I wish you both good health, generally it's best to stay away from hospitals 😉

  • @Airvent2
    @Airvent2 หลายเดือนก่อน

    stop saying prussia instead of proszę, prosze

  • @MateuszOcalictocozgineoDariusz
    @MateuszOcalictocozgineoDariusz หลายเดือนก่อน

    Hello, Many Americans also value conversations with polish people which they can’t have with people from USA

  • @MariuszLackyLuk
    @MariuszLackyLuk 2 หลายเดือนก่อน

    WE HAVE CAMERAS IN POLAND

  • @andressanzcorrea1168
    @andressanzcorrea1168 2 หลายเดือนก่อน

    Me parece importante diferenciar entre Estados Unidos y América. Pues en cada país del continente el sistema funciona diferente. America is the continent and United States is just United States. Este problema conceptual de los estadounidenses solo confunde al receptor.

  • @wowyummyyy
    @wowyummyyy 2 หลายเดือนก่อน

    Bardzo dobrze ci idzie 👍👍👍

  • @heyskra
    @heyskra 2 หลายเดือนก่อน

    Oct 2024 here. Did you create a LLC (Polish version) to purchase the apartment? What bank or broker do you recommend to secure the loan? Is a real estate agent recommended?

    • @SarahAchleithner
      @SarahAchleithner 2 หลายเดือนก่อน

      We paid cash for the apartment, so we didn't need to do anything with loans. We also bought the property through the developer, but I know that many people also choose to go through a real estate agency. However, if you speak Polish then you can always purchase a place through a private seller.

  • @rufsven8312
    @rufsven8312 2 หลายเดือนก่อน

    Nice to see you again.

  • @rufsven8312
    @rufsven8312 2 หลายเดือนก่อน

    Welcome warmly our polish Julia Roberts!

  • @rufsven8312
    @rufsven8312 2 หลายเดือนก่อน

    Welcome our dear Julia Roberts!

  • @rufsven8312
    @rufsven8312 2 หลายเดือนก่อน

    Nice to see you!

  • @rufsven8312
    @rufsven8312 2 หลายเดือนก่อน

    Welcome you my dear Julia Roberts!

  • @juliusseizures5931
    @juliusseizures5931 2 หลายเดือนก่อน

    Are they month to month

    • @SarahAchleithner
      @SarahAchleithner 2 หลายเดือนก่อน

      @juliusseizures5931 yes they can be month to month or you may need to sign a year lease. Just depends on the landlord!

    • @juliusseizures5931
      @juliusseizures5931 2 หลายเดือนก่อน

      @@SarahAchleithner do you happen to know any solid places with furnished units month to month ? I’m visiting for like a month or so

    • @SarahAchleithner
      @SarahAchleithner 2 หลายเดือนก่อน

      @@juliusseizures5931 You can look around on Otodom.pl - they may have some options. You can also join some Krakow Expat Facebook groups and ask around there.

  • @Piesiiooo
    @Piesiiooo 2 หลายเดือนก่อน

    9:15 Krzyżacy też byli u nas na herbatkę jeszcze za czasu Króli ale byli😂

  • @d3m0n1cch1ld
    @d3m0n1cch1ld 2 หลายเดือนก่อน

    2:53 dealing with spelling of rzułf rn

  • @ViPAPARTCRACOW.23
    @ViPAPARTCRACOW.23 2 หลายเดือนก่อน

    Goodmorning We offer modern ,new apartment for holiday rent in heart of Cracow ! We invite You to contact us! Make.yourself at home :)

  • @czescwszystkimniemam2528
    @czescwszystkimniemam2528 2 หลายเดือนก่อน

    As a Pole, Americans are one of the dumbest ppl I have ever met 😊

  • @ciawares
    @ciawares 2 หลายเดือนก่อน

    You look like Julia Roberts 😂

  • @granienasniadanie8322
    @granienasniadanie8322 3 หลายเดือนก่อน

    Any war: happens Poland: CURRENT OBJECTIVE: SURVIVE

  • @richardayala4356
    @richardayala4356 3 หลายเดือนก่อน

    Congratulations to the both of you!

    • @SarahAchleithner
      @SarahAchleithner 3 หลายเดือนก่อน

      thank you so much! Baby is due in 2 weeks, hard to believe how fast time flies!

  • @richardayala4356
    @richardayala4356 3 หลายเดือนก่อน

    Protein is the only food that your body can use for organ and muscle synthesis. We generally eat around one gram per one pound of lean body mass. For me at 150 lbs, that about 140-170 grams of protein daily. I workout every day in strength training,key for us seniors in avoiding sarcopenia. We follow intermittent eating daily two meals maximum per day! I am a retired economist but do a lot of research in many topics. You look great!😊. I should add that we all eat a fruits, seeds and nuts, and vegetables high in potassium and magnesium! I have to say that you are different from nutritionists here in the states! Good for you and I know you understand what real nutrition is!

    • @SarahAchleithner
      @SarahAchleithner 3 หลายเดือนก่อน

      Thanks for your comment! Glad to hear that you have done a lot of research and are well-versed in nutrition :) health is wealth, as they say!

  • @richardayala4356
    @richardayala4356 3 หลายเดือนก่อน

    Honey, my wife and I eat organic and it’s just two of us and we are seniors and we spend about $700 a month in groceries. What you pay is a bargain for us. We also focus on quality protein and healthy fats and stay away from ultra processed foods. Looks like your groceries are much cheaper than what we pay, and we are in Idaho! Enjoy what you have.

  • @richardayala4356
    @richardayala4356 3 หลายเดือนก่อน

    Reminds me of christkindlemarkt in Nurnberg. Always enjoy the holidays in Europe! ❤

  • @karolkowalczyk33
    @karolkowalczyk33 3 หลายเดือนก่อน

    Calm down. Do not get hyper. Poland is a normal country. It is not China, Moroco , Mexico.

  • @jakubbrozyna92
    @jakubbrozyna92 3 หลายเดือนก่อน

    Im proud of my polish language

  • @charlesjackson2272
    @charlesjackson2272 3 หลายเดือนก่อน

    Make a Polish person watch the same video

  • @PolkawWielkimMiescie
    @PolkawWielkimMiescie 3 หลายเดือนก่อน

    So you don’t have to provide a proof of income like in the States?

  • @HubertNowiński-h1m
    @HubertNowiński-h1m 3 หลายเดือนก่อน

    5:29 Got it👏

  • @hayleyshap
    @hayleyshap 3 หลายเดือนก่อน

    I’m going to Iceland next month, thanks for this video. Really helpful!

    • @SarahAchleithner
      @SarahAchleithner 3 หลายเดือนก่อน

      Super glad to hear! Enjoy your trip!

  • @samanthajoanna72
    @samanthajoanna72 3 หลายเดือนก่อน

    Do you have your recipes linked anywhere? Your meals look delicious!

    • @SarahAchleithner
      @SarahAchleithner 3 หลายเดือนก่อน

      Thank you! I don't have any recipes linked, but I try to keep my meals pretty simple because my life is a little hectic haha

  • @BartoszSzczepański-p4y
    @BartoszSzczepański-p4y 3 หลายเดือนก่อน

    Polska gurom

  • @RoaringJaguar
    @RoaringJaguar 4 หลายเดือนก่อน

    ❤️

  • @ricken21
    @ricken21 4 หลายเดือนก่อน

    Dla nas Polaków z kolei są słowa angielskie, które dla native speakerów to bułka z masłem, a dla nas to łamańce językowe, np. dla mnie takie słowo to literally.