Krysten Janzen, WNBF Bikini Pro and certified prenatal/postnatal coach, shares her personal pregnancy journey and evidence-based advice for strength training during pregnancy. She discusses launching her Strong Mamas app to combat misinformation and help women maintain fitness throughout pregnancy and postpartum recovery.

• Breathing techniques and core training significantly change during pregnancy but are crucial for labor and recovery
• New research shows the Valsalva maneuver (breath-holding during heavy lifts) is safe for experienced lifters during pregnancy
• Women who continue their regular training style throughout pregnancy often experience fewer postpartum symptoms
• First trimester requires no additional calories, while second trimester needs 300-400 more calories and third trimester about 500 more
• Strategic management of cravings involves consuming protein and water before indulging to prevent overindulgence
• Light walking and deep core breathing exercises can begin immediately after delivery to speed recovery
• Modifications to training like calisthenics should focus on comfort level and gradually adapting movements as pregnancy progresses
• Posterior chain strengthening is particularly important during pregnancy to prevent back pain from postural changes
• Many successful competitors have earned pro cards after having children, debunking myths about post-pregnancy competition

Timestamps:

00:06:20 Breathing Techniques and Core Training Modifications

00:10:45 Strength Training Safety During Pregnancy

00:13:53 Nutrition and Managing Cravings

00:20:29 Post-Pregnancy Recovery and Returning to Training

00:23:45 Calisthenics Modifications During Pregnancy

00:28:45 Competing After Pregnancy and WNBF Show

Find more information at thenattyhour.com and follow Kristen's pregnancy journey through her Strong Mamas app.

Study Link: https://pubmed.ncbi.nlm.nih.gov/36331580/

Krysten Janzen:

Instagram: @krystenjanzen

Strongmama: @strongmamasapp

Website: thenattyhour.com

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@_adrianma
@brandonemslie