The quality for two but the quantity for one (initially)

The final part that I would like to touch on with regards to the pregnancy phase (which there is heaps more to write about but please email or write me if you would like anything specific answered) is the eating for two mindset and healthy weight gain. While it is important to ensure child is receiving adequate nutrition there is also an important message of moderation to be echoed along with this. The personal trainer in me comes out sometimes when speaking with expecting mothers and I don’t like to emphasise the use of scales as they really aren’t a great way to measure health however in this instance its important to be checking in with your team of health professionals who will track your partners weight gain. This is a really sensitive topic with mum to be as lets be honest there is only a very select number of the population that are content with weight gain and the majority of them are not of child bearing age or female. As a partner make sure you articulate yourself very carefully around this topic and if the appropriate weight gain is experienced then you will see for yourself that pregnant women really do glow. If the weight gain is excessive then this can lead to issues such as gestational diabetes or issues during the birth itself. There are some really good advice guidelines on expected amounts of weight gain based on your personal circumstance entering the pregnancy below. However I would like to highlight this is also not a time to try and lose weight if you have entered your pregnancy overweight, restricting your intake or doing any fad dieting is not recommended as this may be harmful to the development of you child.

So how does it work, in terms of energy demands if we work through the trimesters:

The first trimester or secret phase, energy requirements are thought to increase insignificantly to increase overall requirements the mothers body will absorb more of what is consumed and will more not require any additional consumption.

The 2nd trimester or as we called the facebook just exploded phase requires on average an additional 1.4 MJ/day or based on the average female size and body weight that’s an extra small meal or couple of snacks. This accounts for the increase in body weight and requirement to move that additional weight around while getting about or working but it also provides sufficient energy for development and growth of your baby. Its worth noting there are individual variations dependent on your partners current weight, height and PAL (PAL – physical activity level).

3rd trimester – Additional 1.9 MJ/day, the are we there yet phase… this can be really tough on mothers to be, some mothers can barely muster the energy to eat, the end is in sight but some women can be 30kg heavier than their normal weight, imagine carrying two 15kg dumbells in each arm (all day & night)! Just on the weight gain, there are fairly loose guidelines around an expected 11-16kg gain across the pregnancy. What I would say though is this is fairly person specific, some of the ladies we have trained up until their delivery have maintained weight gain in this vicinity while others have exceeded. Like most of the advice given so far, just make sure your in regular contact with your GP and other health professionals and ensure your partner is well supported with nutritious healthy options like those you’ve been eating and examples provided so far. The recommendations see requirements increase by an additional small meal from the 2nd trimester so compared to pre-pregnancy there is an additional two small meals to try and get through each day.  This isn’t a time to start over indulging in saturated fats (doughnuts) and sugars (chocolates & ice cream) though, we want your mother to be, to be in the best possible position heading into the labour to assist with the energy demands she and your son or daughter will have throughout not to mention the significant growth demands that occur throughout the trimester.

The three hats

Dad: Your son or daughter are nearly here, ensure their growth and development continues to the best of your ability, keep that pantry and that fridge stocked with decent nutritious food.

Husband: Don’t ever use the term big or large in a sentence as what you say at a moment can and will be used against you J. No seriously, your partner has done well to get to this point but you’ll need to help out with some motivation and also some empathy, imagine being in some cases a 3rd of your body size heavier, it wouldn’t be easy.

Dietitian: energy demands are at their highest point in the pregnancy now, to enable movement around carrying the additional weight as well as the satisfactory nourishment and development of your soon to be born son or daughter. Like the dad advice, take the initiative and make it your responsibility to keep the nutritious food in the fridge and pantry and make sure every mouthful mum is getting is one that benefits her and the little lady or man.

Say hi to the pillow for me and enjoy that sleep while you can.


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Just over three years ago my life changed, I started training with Sean! I was unfit, weighed over 100 kilos and hadn't exercised in years. Initially I had three goals I wanted to achieve - I wanted to lose 14 kilos, to be fit at 40 (I’d just turned 39) and I wanted the "bicep vein". I honestly thought 14 kilos was never going to happen, too hard, but with an ever-changing exercise routine (you definitely don't get bored) and some positive changes to my diet I achieved it in only four months and just in time for Christmas! Fast forward another couple of years and I’ve now lost a total of 26 kilos, am fitter than I have been since my early 20’s and I can see the bicep vein! More importantly Sean and Amy have helped me make positive lifestyle changes that will stay with me for life. I never thought I would like exercising, never thought I would be under 100 kilos let alone 77, and never in my wildest dreams did I ever think I would love boxing! Sean is an awesome trainer, a top bloke and I wouldn’t be this fit in my 40's without his amazing support.
Damian Brunow