Send us a textKrysten 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 competitionTimestamps:00:06:20 Breathing Techniques and Core Training Modifications00:10:45 Strength Training Safety During Pregnancy00:13:53 Nutrition and Managing Cravings00:20:29 Post-Pregnancy Recovery and Returning to Training00:23:45 Calisthenics Modifications During Pregnancy00:28:45 Competing After Pregnancy and WNBF ShowFind 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: @krystenjanzenStrongmama: @strongmamasappWebsite:  thenattyhour.com Support the showIG: @liftingnerdsYoutube: liftingnerdsHost@_adrianma@brandonemslie

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