Sarah Achleithner
Sarah Achleithner
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Pregnancy workout routine 💪| full body with weights 🏋️‍♀️
Here is my full body pregnancy workout routine 🏋️‍♀️💪🤰 I've always been very active, and once I found out I was pregnant, I have continued to make the gym a priority. While I primarily focus on weight lifting, I also incorporate daily walking (try to hit ~7,000 steps per day), running, stretching, and deep breathing into my workout routine.
In this video, I'm walking you through a typical full body workout that hits upper and lower body. I've had to modify a few exercises to accommodate my growing belly, but I really like this routine because I'm always so sweaty by the end! Lastly, all weights used here are in kilograms, but use whatever weights allow you to safely perform exercises.
Why is exercise important during pregnancy?
The more active and fit you are during pregnancy, the easier it will be for you to adapt to your changing shape and weight gain. Studies also show active women are less likely to experience problems in later pregnancy and labor.
Exercise tips for pregnancy
-Do not exhaust yourself. You may need to slow down as your pregnancy progresses or if your maternity team advises you to. If in doubt, consult your maternity team.
-As a general rule, you should be able to hold a conversation as you exercise when pregnant. If you become breathless as you talk, then you're probably exercising too strenuously.
-Always warm up before exercising, and cool down afterwards.
-Avoid any strenuous exercise in hot weather.
-Drink plenty of water and other fluids.
Disclaimers
-If you are pregnant and/or new to working out, don't start with heavy weights. It's more important to go without weights and focus on getting your form right as this will reduce the risk of injury.
-Talk with your doctor before starting on a fitness journey, especially during pregnancy.
SUBSCRIBE and give this video a thumbs up if you enjoyed! I make NEW videos every TUESDAY and FRIDAY, so I hope you stick around to see more content about pregnancy, travel, pregnancy nutrition, wellness, and beyond.
//TIMESTAMPS
0:00-0:27 Intro
0:28-1:22 Chest fly
1:23-1:56 Spider planks
1:57-2:53 Dumbbell rows
2:54-3:31 Shoulder press
3:32-3:55 Lateral raises
3:56-4:23 Bicep curls
4:24-4:49 Tricep extensions
4:50-5:21 Goblet squats
5:22-5:46 Dumbbell RDLs
5:47-6:37 Reverse lunges
6:38-7:03 Finish workout
//RELATED VIDEOS
The best foods to survive morning sickness: ua-cam.com/users/shortsncjyE5O-_OY
What I eat in a day at 13 weeks pregnant: ua-cam.com/users/shortsQi_0mmYz7Sk
First trimester recap: ua-cam.com/video/USOdFW2S9nA/v-deo.html
How to make pregnancy cravings healthier: ua-cam.com/video/hBl-JmXjT7I/v-deo.html
How to get 100 grams of protein a day: ua-cam.com/video/hzIa6JcfT7E/v-deo.html
Prenatal stretching exercises: ua-cam.com/users/shortsDnXOR52w8Jw?feature=share
Healthy pregnancy snack: ua-cam.com/users/shortsqCQ_oGwh76s?feature=share
Surprise...I'm pregnant: ua-cam.com/video/83Yv--cDXic/v-deo.html
For business inquiries, please email sachleithner@gmail.com
Follow me on Instagram: sarah.achleithner
Follow me on TikTok: www.tiktok.com/@nutritionbysarah_
#pregnancyworkout #fullbodyworkout #weightlifting #pregnancytips
pregnancy workout, weight lifting, 14 weeks pregnant, first trimester, second trimester, workout with me, gym, gym rat, lifting weights, go to the gym, exercise, strength training, dietitian, pregnant, pregnancy, high protein, chest fly, plank, dumbbell row, triceps extensions, bicep curls, lunges
Переглядів: 726

Відео

My first trimester recap (weeks 4-13) 🤰 | symptoms, cravings, supplements, exercise, and more!
Переглядів 1,2 тис.9 місяців тому
Today I'm sharing a recap of my first trimester from weeks 4-13, everything from symptoms to cravings and what I found helpful! SUBSCRIBE and give this video a thumbs up if you enjoyed! I make NEW videos every TUESDAY and FRIDAY, so I hope you stick around to see more content about pregnancy, travel, pregnancy nutrition, wellness, and beyond. //LINKS Pregnancy pillow: amzn.to/3UfNQWg Bras: bit....
How to make PREGNANCY CRAVINGS healthier 🤭 | Ice cream edition
Переглядів 7689 місяців тому
Ice cream is a popular craving - regardless of whether you’re pregnant or not. While this sweet treat is delicious and can be enjoyed every once in awhile, it's high in sugar and calories, which can contribute to a range of health issues (like diabetes, weight gain, and inflammation). But what do you do when a pregnancy craving strikes? 🤔 In this video, I'm showing you how to make a more nutrit...
What to do in EDINBURGH, SCOTLAND | Scotland vlog
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Watch this before you go to Scotland! I spent 4 days here, so here is everything you need to know about Edinburgh, Loch Ness, and the Scottish Highlands. In this Scotland vlog, I show you where to stay, how to get around, what to see, and what to eat. This is a full itinerary of what we did, including a day trip to Loch Ness and the Scottish Highlands. I would 100% recommend checking out these ...
Surprise....I'M PREGNANT ❤ 🤱 | What's next?
Переглядів 1,5 тис.9 місяців тому
I am SO EXCITED to announce that I'M PREGNANT ❤❤❤ It has been such a crazy journey already and I can't wait to take you along for the ride. 🥰 Because of this massive change in my life, I've decided to transition my channel into more of pregnancy and nutrition content. Nutrition plays a huge role in all life stages, so whether you are trying to conceive, are already pregnant, or are simply inter...
The best HIGH PROTEIN FOODS to eat for 100 grams of protein 💪
Переглядів 6449 місяців тому
These days, it seems that everyone is a "nutrition expert", but despite their supposed claims, how do you know what information is right or not? 🤔 My name is Sarah, and I have my 4 year bachelor's of science degree in nutrition dietetics. I've worked as a nutrition professional for the past 10 years, and know how to sort through the noise to decipher what information is good....and what you sho...
What I spend in a week on groceries 💸| Healthy grocery haul 2024
Переглядів 1,2 тис.9 місяців тому
I don't know about you, but I can't help but notice how awful inflation is these days 😪 This is especially evident at the grocery store, and I am shocked at how much my food bill has increased over the past year! 💸 In this video, I'm showing you what I purchased for a week's worth of groceries and sharing how much it cost. Be sure to watch 'til the very end, because the total amount may surpris...
We bought a HOUSE 😲🎉❤ | how to buy property in Poland & what to expect as first time homebuyers 🤭
Переглядів 6 тис.10 місяців тому
We bought a HOUSE 😲🎉❤ | how to buy property in Poland & what to expect as first time homebuyers 🤭
Storytime: Getting BACK SURGERY in POLAND | what to expect from a Polish public hospital 👀
Переглядів 8 тис.Рік тому
Storytime: Getting BACK SURGERY in POLAND | what to expect from a Polish public hospital 👀
American reacts to POLAND MEMES: Polish food edition 🥟
Переглядів 6 тис.Рік тому
American reacts to POLAND MEMES: Polish food edition 🥟
One of the BEST CHRISTMAS MARKETS in Europe: Kraków, Poland | Christmas Markets 2023 🎄
Переглядів 7 тис.Рік тому
One of the BEST CHRISTMAS MARKETS in Europe: Kraków, Poland | Christmas Markets 2023 🎄
Can I pass the CHAT GPT-4 POLISH test? 🤔 | Pros and cons of using A.I. to learn Polish 🧠
Переглядів 2,9 тис.Рік тому
Can I pass the CHAT GPT-4 POLISH test? 🤔 | Pros and cons of using A.I. to learn Polish 🧠
JUICY Q&A! Why I stopped YouTube, travel plans, and I bought a house?! 👀
Переглядів 2,9 тис.Рік тому
JUICY Q&A! Why I stopped UA-cam, travel plans, and I bought a house?! 👀
What I Spend in a Week as a 33 Year Old in KRAKOW, POLAND | Millennial Money
Переглядів 4 тис.2 роки тому
What I Spend in a Week as a 33 Year Old in KRAKOW, POLAND | Millennial Money
HARD WORDS to say in POLISH 😲 | Learn Polish with Me!
Переглядів 7 тис.2 роки тому
HARD WORDS to say in POLISH 😲 | Learn Polish with Me!
Reacting to POLAND MEMES I found on TIKTOK | reaction video
Переглядів 11 тис.2 роки тому
Reacting to POLAND MEMES I found on TIKTOK | reaction video
How to rent an apartment in KRAKOW, POLAND | The ULTIMATE GUIDE for prices, amenities, and more
Переглядів 6 тис.2 роки тому
How to rent an apartment in KRAKOW, POLAND | The ULTIMATE GUIDE for prices, amenities, and more
Storytime: How I got my POLISH DRIVERS LICENSE (prawo jazdy)
Переглядів 10 тис.2 роки тому
Storytime: How I got my POLISH DRIVERS LICENSE (prawo jazdy)
POLISH WORDS that don't make sense in English 🤔 | American tries to speak Polish
Переглядів 27 тис.2 роки тому
POLISH WORDS that don't make sense in English 🤔 | American tries to speak Polish
American reacts to POLAND MEMES
Переглядів 274 тис.2 роки тому
American reacts to POLAND MEMES
7 FACTS about POLAND | busting common misconceptions
Переглядів 17 тис.2 роки тому
7 FACTS about POLAND | busting common misconceptions
What you need to know about ICELAND in October | Iceland vlog
Переглядів 18 тис.2 роки тому
What you need to know about ICELAND in October | Iceland vlog
KRAKOW, Poland vs. WARSAW, Poland: which city is better?
Переглядів 13 тис.2 роки тому
KRAKOW, Poland vs. WARSAW, Poland: which city is better?
FOOD and NUTRITION: America vs. Poland | A dietitian's perspective
Переглядів 8 тис.2 роки тому
FOOD and NUTRITION: America vs. Poland | A dietitian's perspective
Why I LOVE POLAND | An American expat perspective
Переглядів 47 тис.2 роки тому
Why I LOVE POLAND | An American expat perspective
6 Reasons Why You HAVE To Visit POLAND In The Autumn
Переглядів 3,3 тис.2 роки тому
6 Reasons Why You HAVE To Visit POLAND In The Autumn
A DAY IN THE LIFE of Tucker the pug 🐶
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A DAY IN THE LIFE of Tucker the pug 🐶
Things to do in Barcelona 💃| Flamenco music, Park Güell, Sagrada Familia, Barcelona beach
Переглядів 4002 роки тому
Things to do in Barcelona 💃| Flamenco music, Park Güell, Sagrada Familia, Barcelona beach
A DAY OF EATING in Amsterdam | How much does it cost to eat in 2022? | Poland vs Netherlands
Переглядів 4722 роки тому
A DAY OF EATING in Amsterdam | How much does it cost to eat in 2022? | Poland vs Netherlands
GROCERY HAUL: HOW MUCH I SPEND IN A WEEK in Krakow, Poland (2022 inflation edition)
Переглядів 3,4 тис.2 роки тому
GROCERY HAUL: HOW MUCH I SPEND IN A WEEK in Krakow, Poland (2022 inflation edition)

КОМЕНТАРІ

  • @rufsven8312
    @rufsven8312 День тому

    Best Greetings for you from Krakow

  • @Agriaf
    @Agriaf 4 дні тому

    I'm polish and i feel sad about the " poland did nothing in WW||, polish soliders were are over the europe...and ... Ye

  • @jimmyzhao2673
    @jimmyzhao2673 12 днів тому

    Ciała baba mak. nie wiedziała jak. a dziad wiedział nie powiedział. a to było tak.

  • @jimmyzhao2673
    @jimmyzhao2673 12 днів тому

    8:39 This is why he is called *John Paul II the Great*

  • @pawelbarte
    @pawelbarte 12 днів тому

    You Have problem to breathe?

  • @polishsandman
    @polishsandman 12 днів тому

    2:50 you miss the point od this phrase "nie ma za co" there's nothing apologize for but the word "apologize" is missing because it's something you expect so we use shortened version.

  • @_andry
    @_andry 17 днів тому

    In recent years prices are way too high, before 3 years ago it was chill and easy to find a place

  • @jimmyzhao2673
    @jimmyzhao2673 18 днів тому

    My favourite polish saying is "Nie mój cyrk, nie moje małpy" *Not my circus, not my monkeys*

  • @JuliaXtomatoX
    @JuliaXtomatoX 19 днів тому

    .... Im from poland!

  • @damiann8024
    @damiann8024 20 днів тому

    It's funny how you call yourself an expat,but everyone else are just immigrants. You're so special

  • @violentwildling8924
    @violentwildling8924 20 днів тому

    I wish I could do this. I have severe food aversions and hyperemesis gravidarum so all I can have is ensure. Haven't been able to stomach solids since week 6. 😢 You eat the healthy way I did pre-conception. I miss it.

    • @SarahAchleithner
      @SarahAchleithner 20 днів тому

      I'm so sorry to hear that! I hope you feel better soon!

  • @delorescarterr
    @delorescarterr 24 дні тому

    Do you take or recommend specific prenatals? I LOVE Ritual for the methylated folate. But I love the other vitamins you took too!!

    • @SarahAchleithner
      @SarahAchleithner 24 дні тому

      I didn't take any specific prenatals! Since you can't meet all of your nutrient requirements with only one supplement, I decided to take a different approach and target specific needs. For instance, I took a multivitamin, iron+ vitamin c, calcium + vitamin d, fish oil, and magnesium. The only supplement I wish I would have taken was choline! When taking a multivitamin, I made sure it had at least 400 mcg of folate :) but always talk with your doctor before making any big changes!

  • @rechtech5474
    @rechtech5474 25 днів тому

    1:23 we have usually too

  • @TheBeks888
    @TheBeks888 26 днів тому

    Second mem was "really funny" 🤦

  • @arditl89
    @arditl89 27 днів тому

    Can You just stop talking and just show the city? 😂

  • @HasNoName69
    @HasNoName69 27 днів тому

    chujowe i nieśmieszne

  • @wal70ful
    @wal70ful 28 днів тому

    Zaczynamy: Mirosław, Radosław, Bogusław, Jarosław, Mścisław, Bolesław, Stanisław, Sobiesław, Tomisław itd...

  • @shinezong
    @shinezong 28 днів тому

    The BEST channel I have subscribed this year😇I love your sharing from your experience, and you point out very valuable options for me in your videos ! Just amazing !!! By the way, You are living a life which I dream.😊I am planning move to Poland from Canada recently🙏 and these days I still looking around the shipping agency here.

  • @drewcone9419
    @drewcone9419 Місяць тому

    Great info! You might consider speaking a bit slower.😘

  • @Ycnanko
    @Ycnanko Місяць тому

    This second pregnancy is beating my butt! I’m 13 weeks and barely getting my appetite back! Thank you for easy meal inspo

  • @Jimmydadawg2001
    @Jimmydadawg2001 Місяць тому

    7:56 babcie not babcias just saying

  • @drkoushikpramanik5509
    @drkoushikpramanik5509 Місяць тому

    thank you

  • @ЮлияЛюбарская-з7ы
    @ЮлияЛюбарская-з7ы Місяць тому

    I'm a Ukrainian watching from Poland, where I've been living for 3 years already. Also in Krakow. I have been to the US 15 years ago and can hardly compare. But we are planning on relocating to the US now as a family with kids. And food and lifestyle is my huge concern. What I love in Poland among other things is a very active lifestyle - ppl spend their weekends in parks playing and running with kids, riding bikes, going hiking. I love that there's infrastructure for work out, walking and riding a bike. I used to try riding a bike in Ukraine - it was always a hazard in the city, while in Krakow it's made so easy and natural. Food is great. We mostly cook at home and I love what I get out of these products. The medicine, even the private sector, is relatively available. With all that said I really feel reluctant to leave.

  • @moemao66
    @moemao66 2 місяці тому

    8:24 Tutaj ktoś napisał losowe litery. Ja go bym nazwała Szczyczyjski Wojciech

  • @jacawandersmok9043
    @jacawandersmok9043 2 місяці тому

    5:50 add more fun to it i dont see englis second in polish it would start drugi

  • @funnystuff1614
    @funnystuff1614 2 місяці тому

    trump

  • @apocalipticapolska2840
    @apocalipticapolska2840 2 місяці тому

    and are You supriced donald trUmp win? hapyynest in Poland?

  • @viz12345
    @viz12345 2 місяці тому

    Vive L' Empereur Trump!

  • @piotrpaweadamczyk2446
    @piotrpaweadamczyk2446 2 місяці тому

    Well, I have some experience with polish hospitals as my health is far from perfect, so I'd like to share my remarks. Here in Poland basic healthcare is free and granted for everyone, but some employers do offer private insurance, which makes your comfort better. There are private hospitals too, which shoud offer similar experience to american ones (can't tell for sure, never been there). However, if your private insurance does not cover your treatment, you always have an option to seek help in a public facility. Hospitals are sponsored by the National Healthcare Fund (Narodowy Fundusz Zdrowia), but each one is managed independently, so comfort and looks may differ between them. Some hospitals are older and need more maintenance than newer ones, the cost of providing food to patients varies depending on region (usually hospitals contract with local catering services), and funds are more or less equally limited, so quality of non-medical services can be reduced to maintain that of medical ones. Sometimes you have to wait in queue for months depending on surgery, but usually quality of medical procedure itself compensates all the inconveniences. You have to get used to that system and learn how to navigate through to get what you need, and it involves some effort, but is pretty much doable. For me personally comfort is less important than getting better quick and staying that way afterwards, but it's good to have an option to spend more and get some fancy remote controlled bed. I understand it can be shocking for you though, as you are probably used to something radically different. It's just another part of our culture to have different expectations about healthcare. Often if something bothers us, like bad hospital food or trains being late all the time, we just throw some 'kurwa's at each other, laugh together, while in many other countries people have limited access to such services and that's something I actually appreciate. Even if we joke about Poland being a shithole, it's not bad and despite all the political shitstorms going on, there is a lot to enjoy about it. I wish you both good health, generally it's best to stay away from hospitals 😉

  • @Airvent2
    @Airvent2 2 місяці тому

    stop saying prussia instead of proszę, prosze

  • @MateuszOcalictocozgineoDariusz
    @MateuszOcalictocozgineoDariusz 2 місяці тому

    Hello, Many Americans also value conversations with polish people which they can’t have with people from USA

  • @MariuszLackyLuk
    @MariuszLackyLuk 3 місяці тому

    WE HAVE CAMERAS IN POLAND

  • @andressanzcorrea1168
    @andressanzcorrea1168 3 місяці тому

    Me parece importante diferenciar entre Estados Unidos y América. Pues en cada país del continente el sistema funciona diferente. America is the continent and United States is just United States. Este problema conceptual de los estadounidenses solo confunde al receptor.

  • @wowyummyyy
    @wowyummyyy 3 місяці тому

    Bardzo dobrze ci idzie 👍👍👍

  • @heyskra
    @heyskra 3 місяці тому

    Oct 2024 here. Did you create a LLC (Polish version) to purchase the apartment? What bank or broker do you recommend to secure the loan? Is a real estate agent recommended?

    • @SarahAchleithner
      @SarahAchleithner 3 місяці тому

      We paid cash for the apartment, so we didn't need to do anything with loans. We also bought the property through the developer, but I know that many people also choose to go through a real estate agency. However, if you speak Polish then you can always purchase a place through a private seller.

  • @rufsven8312
    @rufsven8312 3 місяці тому

    Nice to see you again.

  • @rufsven8312
    @rufsven8312 3 місяці тому

    Welcome warmly our polish Julia Roberts!

  • @rufsven8312
    @rufsven8312 3 місяці тому

    Welcome our dear Julia Roberts!

  • @rufsven8312
    @rufsven8312 3 місяці тому

    Nice to see you!

  • @rufsven8312
    @rufsven8312 3 місяці тому

    Welcome you my dear Julia Roberts!

  • @juliusseizures5931
    @juliusseizures5931 3 місяці тому

    Are they month to month

    • @SarahAchleithner
      @SarahAchleithner 3 місяці тому

      @juliusseizures5931 yes they can be month to month or you may need to sign a year lease. Just depends on the landlord!

    • @juliusseizures5931
      @juliusseizures5931 3 місяці тому

      @@SarahAchleithner do you happen to know any solid places with furnished units month to month ? I’m visiting for like a month or so

    • @SarahAchleithner
      @SarahAchleithner 3 місяці тому

      @@juliusseizures5931 You can look around on Otodom.pl - they may have some options. You can also join some Krakow Expat Facebook groups and ask around there.

  • @Piesiiooo
    @Piesiiooo 3 місяці тому

    9:15 Krzyżacy też byli u nas na herbatkę jeszcze za czasu Króli ale byli😂

  • @d3m0n1cch1ld
    @d3m0n1cch1ld 3 місяці тому

    2:53 dealing with spelling of rzułf rn

  • @ViPAPARTCRACOW.23
    @ViPAPARTCRACOW.23 3 місяці тому

    Goodmorning We offer modern ,new apartment for holiday rent in heart of Cracow ! We invite You to contact us! Make.yourself at home :)

  • @czescwszystkimniemam2528
    @czescwszystkimniemam2528 3 місяці тому

    As a Pole, Americans are one of the dumbest ppl I have ever met 😊

  • @ciawares
    @ciawares 3 місяці тому

    You look like Julia Roberts 😂

  • @granienasniadanie8322
    @granienasniadanie8322 3 місяці тому

    Any war: happens Poland: CURRENT OBJECTIVE: SURVIVE

  • @richardayala4356
    @richardayala4356 3 місяці тому

    Congratulations to the both of you!

    • @SarahAchleithner
      @SarahAchleithner 3 місяці тому

      thank you so much! Baby is due in 2 weeks, hard to believe how fast time flies!

  • @richardayala4356
    @richardayala4356 3 місяці тому

    Protein is the only food that your body can use for organ and muscle synthesis. We generally eat around one gram per one pound of lean body mass. For me at 150 lbs, that about 140-170 grams of protein daily. I workout every day in strength training,key for us seniors in avoiding sarcopenia. We follow intermittent eating daily two meals maximum per day! I am a retired economist but do a lot of research in many topics. You look great!😊. I should add that we all eat a fruits, seeds and nuts, and vegetables high in potassium and magnesium! I have to say that you are different from nutritionists here in the states! Good for you and I know you understand what real nutrition is!

    • @SarahAchleithner
      @SarahAchleithner 3 місяці тому

      Thanks for your comment! Glad to hear that you have done a lot of research and are well-versed in nutrition :) health is wealth, as they say!

  • @richardayala4356
    @richardayala4356 3 місяці тому

    Honey, my wife and I eat organic and it’s just two of us and we are seniors and we spend about $700 a month in groceries. What you pay is a bargain for us. We also focus on quality protein and healthy fats and stay away from ultra processed foods. Looks like your groceries are much cheaper than what we pay, and we are in Idaho! Enjoy what you have.