Fit to Print Volume 24 Issue 3 September 2015 | Page 28

P e r s o n a l Tr a i n i n g

What role did your training partners,
parents, and partner play in
supporting your fitness goals?

9 Months In...9 Months Out

For my first day back at the gym
(after five weeks), I decided to keep
it simple and did walking hill
intervals. After finishing, I was
surprised at how good I felt. It felt
great to sweat again. Then I slowly
worked my way back up to 3D FIT and
other classes (6 weeks later) and
ultimately back to small group
training (7 weeks postpartum). My
parents and boyfriend helped to let
me get back to the gym by watching
little Miss Madelyn. They made it
easier to get out of the house and
have some "me" time at the gym.

How Being Fit Helped Me Get My Body Back
Being fit helped me to have an easy
pregnancy. I was already eating
healthy, and I believe that's why I felt
very little to no nausea throughout
the entire journey. I also think being
in shape and having muscle helped
me to deliver more easily. I knew
what muscles to call upon to get my
little princess out quickly and safely.
What changes, if any, did you make
to your diet?
I didn't make too many changes to my
diet except for when I had cravings..
most of the time that was for mangos
and fruit juice.

By: Ashley Nissen (pictured above)
Interviewed by her Trainer, Marianela
Virella-Mielke, NSCA-CPT

H

ow long have you been
training?

Since December 2012.
When did you discover you were
expecting?
I discovered I was pregnant at 22
weeks!
During the first few months of
pregnancy what was working out and
training like for you? Did you notice any
differences in your strength, balance or
endurance?
Working out wasn't any different for me
at the beginning of my pregnancy, but
as it progressed I had to lighten the
weights and modify certain moves.
During training you showed me the
appropriate modifications to do so that
I wouldn't put any unnecessary stress
on my growing little girl. I was able to
train almost to the end of my
pregnancy.
In what ways did being fit help or
hamper your workout routine during
pregnancy?

28

Did you need to be mindful of any
medical issues? If so, please describe
condition or symptoms and how it
affected your workouts or training
schedule when you reached five
months.
I have an autoimmune disorder called
Evans Syndrome, and I had to be
extremely mindful of that because it
can lower my platelet count and put
me at risk for bleeding. As a result, I
had to stop weight training a few
months before I was due. It was
putting extra stress on my body, and
my platelets kept fluctuating so my
doctor and I decided it was best for
me to take a break from the gym and
stick to fast paced walking.

How did training, weekly 3D FIT
classes and sound nutrition help you
get back into shape in a relatively
short period of time?
They all played a role. The healthier I
ate, the better and stronger I felt.
My goal was to get the baby weight
off me as fast as I could because I felt
uncomfortable. I wanted my body
back. I set a one-year goal in my head
to get the extra pounds off. Nine
months later I took a selfie to place
along with my nine months pregnant
belly photo so I can note my "baby
weight bye-bye." I think my progress
doesn't look too shabby, but there's
still room for improvement.

A

shley continues to train twice
weekly in a small group training
setting, takes 3D FIT,
incorporates cardio and stretching in
her fitness routine and eats a healthy,
well-balanced diet. There must be
something in the FI air that motivates
her to look so good!

What did you do to stay active during
the last several months you were not
officially "at the gym?"
To stay active while I wasn't at the
gym, I would walk 30-45 minutes a
day. I also added prenatal yoga to
stretch out my muscles and relieve
any pain I had from carrying around
the extra weight.

A Fit Baby is Born:
Madelyn was born Sunday, October
12, 2014, at 7:55 am. She was 6 lbs
8.5oz and 20.5 inches long. Labor
was similar to my pregnancy, fast and
somewhat smooth.
First Day Back- how did you feel?
Autumn 2015 FIT to Print

Marianela Virella-Mielke is a Certified Personal Trainer
and Group Exercise Instructor at Fitness Incentive