Weightlifter Pregnant With Twins Wants To Dispel Pregnancy Exercise Myths
Pregnant With Twins And Still Lifting Weights
Amy Packham— The Huffington Post UK
Exercising during pregnancy usually consists of some cardiovascular work and perhaps a few stretches, but this mother-of-two is taking it one step further by weight training while pregnant... with twins.
Sophie Guidolin, 26, is an Australian-born fitness model who runs a fitness website - Eat Clean, Live Lean - to "promote clean eating, health and wellbeing for others".
She told HuffPost UK Parents that she began training after she gained 30 kilos following her first two pregnancies.
"My previous two pregnancies resulted in gestational diabetes, 10lb babies and needing severe interventions to deliver as I was simply not strong enough, so I wanted to make a positive change," said Guidolin.
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She added: "I didn't want to have the same experience this time around.
"I was weight training regularly before I fell pregnant, and my doctor and obstetrician gave me clearance to continue throughout this pregnancy.
"I certainly don’t push myself – I believe in listening to your body and if I want to rest for the day I will.
"My doctor and obstetrician are both happy and I’m always guided by my husband Nathan (a strength and conditioning coach) – that is good enough for me."
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Guidolin said the reactions to her weightlifting have been mixed.
"Most people are excited that I'm sharing my experience of a 'fit pregnancy', the benefits and also showcasing my diet of whole foods and regular exercise as a priority," she added.
"However, there are negative comments, which I believe come out of fear and myths or old wives' tales that women cannot do any exercise while pregnant - even when medical professionals are pushing for women to remain active.
"There are so many myths about exercising during pregnancy – it drives me crazy!
"I welcome the chance to start a wider conversation about how staying active is in the best interest of the pregnant mother and baby."
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Guidolin said she has experienced huge benefits of training while pregnant.
"I have more energy, my weight gain has only been 7.5 kilos to date (26 weeks with twins) and I am a lot happier," she said.
"I'm positive I am doing what is right for the babies' health."
"Don’t be intimidated," she advised pregnant women who might be keen to train.
"Once you learn the correct techniques it is simpler than you think and works so well to shape your overall physique and tone your muscles.
"I was told it also decreases your risk of osteoporosis and diabetes.
"Pre–pregnancy or prior to trying to conceive are the best times to begin weightlifting.
"It is advised not to start a new training program or method while pregnant, only to continue in pregnancy as you have prior."
But is it easy? Guidolin said the only challenge she has faced is having to repeatedly check her training plan with her obstetrician.
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"Delivering twins is going to be no easy task," she added. "But I am still hopeful to have a natural delivery for the twins, however if I have a c-section I will be better prepared for the recovery."
13 Weight Training Myths
MYTH: More Exercise Is Always Better(01 of13)
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Everyone wants more muscle, less fat and a slim body, but overexercising can cause more harm than good. "Conventional wisdom says that hours and hours of exercise will achieve those results. That’s completely wrong," says bodybuilder and neurosurgeon Dr. Brett Osborn. "Overkill is not only unnecessary, it can be counterproductive." In fact, the best way to get fit is to follow a strength training regimen that meets you needs and only requires a few hours a week. (credit:NADOFOTOS via Getty Images)
MYTH: Cardio Is Better Than Lifting(02 of13)
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Sure, cardio is a great way to stay in shape, but if you have specific weight loss or toning goals, running may not always be the answer. "For all you chronic dieters and cardio enthusiasts out there trying to shed fat, the right strength-training program can boost your metabolism and help burn off more fat," Osborn says. By increasing lean muscle mass, you will increase your basal metabolic rate. "Activated, contracting muscles are the body’s furnace. Excessive cardio and dieting can eat muscle tissue away, compromising this furnace." (credit:ShotShare via Getty Images)
MYTH: Women Think If They Lift They Will Look Like Men(03 of13)
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Women who weight-lift won't "look like men" — they do not have the hormonal support to pile on a significant amount of muscle mass. "Female lifters will, however, assume a shapelier figure. In fact, 99.99 per cent of men older than 30 do not have the natural hormonal support to do so either. All elite professional bodybuilders use androgenic agents, including steroids," Osborn adds. (credit:Robin Skjoldborg via Getty Images)
MYTH: You Need To Buy Product X(04 of13)
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"We live in a very money-based culture, so much so that we often place the almighty dollar above health. Get out of this mindset, at least regarding exercise," Osborn says. Instead, focus on consistency, intensity and safety when it comes to lifting. If you think buying the most expensive formula, training uniform or machine is necessary for reaching your potential, you’re wrong. "Machines often compromise the intensity required for the body you desire." (credit:deymos via Getty Images)
MYTH: Programs Like CrossFit Work For Everyone (05 of13)
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Again, not true Osborn says. CrossFit, for example, encourages ballistic movements from lifters and this type of workout may not be for everyone. And because of CrossFit's recent popularity, Osborn says more people are getting injured and feel the need to overwork their bodies five times a week. (credit:Thomas Barwick via Getty Images)
MYTH: Weightlifting Will Ruin Your Joints (06 of13)
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If you're using the right equipment and have proper form, weightlifting shouldn't result in joint pain or injuries. "Proper exercise exerts salubrious effects on the joints," Osborn says. "It increases the production of synovial fluid resident within the joint." Ever wonder why your body doesn't feel stiff after you walk for a long time? Your joints are being used properly. (credit:Patrik Giardino via Getty Images)
MYTH: Sit-Ups Are The Best Way To Get The Best Abs(07 of13)
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Wrong. According to Osborn, there is only one thing that determines your chances of getting rock hard abs: body fat levels. "If your body fat is not less than eight or nine per cent, forget about showing off that six-pack," he says. Instead, clean eating and focusing on burning body fat will result in a flatter tummy. (credit:Adrianna Williams via Getty Images)
MYTH: Cardio Is The Best Way To Burn Fat (08 of13)
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The best way to burn fat is to pack muscle on your frame, Osborn says. Instead of daily running, mix your cardio with strength training to augment your fat burning capacity. "Muscles are the body’s furnaces. Those with more muscle burn fat at an accelerated rate relative to those of the same bodyweight with less muscle, percentage-wise." (credit:Sam Edwards via Getty Images)
MYTH: Squats And Deadlifts Are Bad For Your Back (09 of13)
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Again, form is everything. "Properly performed, squats and deadlifts, by stressing the lumbar extensor muscles, bolster the integrity and strengthen the lower back," he says, In fact, these types of exercises (with weights, of course), can prevent back pain and help those who already suffer from spinal pain, for example. (credit:gmast3r via Getty Images)
MYTH: High Protein Diets Are Bad For You(10 of13)
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Will your kidneys fail if you eat five or six chicken breasts daily and stayed hydrated? Osborn says no. However, studies have shown we eat much more protein than the daily recommended amount. If you're unsure, talk to your doctor or a nutritionist for a meal plan that adds a variety of healthy foods, including proteins, to your diet. (credit:Adam Gault via Getty Images)
MYTH: Having An Apple Before Bed Is Healthy (11 of13)
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If your goal is to get rid of fat, Osborn suggests avoiding sugary fruit before bedtime. "Stop eating after 7 p.m. if you are trying to shed fat. This will put you into a low-insulin state during which time you will be burning fat," he says. (credit:Mariusz Blach via Getty Images)
MYTH: You Must Wear A Weight Belt During Deadlifts And Squats (12 of13)
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In fact, a great way to avoid lower back injuries and strengthen the lower back is to try these exercises without the belt, Osborn says. "Deadlifts and squats stimulate the lumbar extensor muscles (as the torso is maintained upright during the movements), forcing them to grow stronger, and thereby bolstering the integrity of the midsection as a whole." (credit:Ivan Hafizov via Getty Images)
MYTH: I Run, I Don't Need To Train My Legs(13 of13)
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Running is an endurance activity that doesn't stimulate your body like strength training does."If your goal is to gain muscle mass (and appear more shapely), limit the running to two days or less weekly and instead, train your legs with squats and deadlifts," Osborn says. (credit:fatchoi via Getty Images)