Urinary Incontinence: Kegel Exercises for Pelvic Muscles

Kegels are very important for new and expectant mothers. Click here to read the WebMD article on Kegel Exercises or read below.

Urinary Incontinence: Kegel Exercises for Pelvic Muscles
Kegel exercises are one of the most effective ways of controlling urinary incontinence naturally.

Any woman who's had a baby has likely heard: remember your Kegels! The physician who invented these pelvic floor muscle exercises, Arnold Kegel, MD, first recommended them to his women patients who had just given birth and were leaking urine.

But Kegel exercises can help most women with urinary incontinence, regardless of cause or age. Kegel exercises aim to correct an underlying cause of urinary incontinence: the weakened pelvic floor muscles that can occur after childbirth or in overweight people. When the pelvic floor muscles are weak, urine can leak, especially if you have a form of urinary incontinence called stress incontinence. This is the type in which you leak urine when you laugh, cough, sneeze, or are engaged in physical activities such as jogging or sex. The value of improving urinary incontinence with Kegel exercises is now widely accepted.

Here's what you need to know:

Who can benefit from Kegel exercises? Anyone, at any age, who suffers urinary incontinence or leaks urine. While the exercise mainly helps those with stress urinary incontinence, it can also help those with another common type, urge incontinence, also called overactive bladder. With urge incontinence, you have a sudden urge to urinate and don't always make it to the bathroom. Men with urinary incontinence problems can do Kegel exercises, too.
How are Kegel exercises done? To exercise the pelvic floor muscle, pretend you are trying to stop the flow of urine. Pull in and squeeze those muscles. Hold the squeeze for about 10 seconds, then rest for 10 seconds. Try for three or four sets of 10 contractions every day.
How do Kegel exercises help? Kegel exercises strengthen the pelvic floor muscles, an underlying cause of urinary stress incontinence. When these muscles are weak, it can cause you to leak urine.
When should I expect to see results from my Kegels? Just as it takes time to build your biceps and strengthen any other muscles, it takes time to strengthen muscles in the pelvic floor. Give the Kegel exercises six or even 12 weeks to work. And remember you must keep doing them, and you should do them daily.
When and where should I do Kegel exercises? The beauty of Kegels is that you can really do them just about anywhere, anytime. No one would know unless you tell them what you are doing. Try doing a few sets of Kegels when you are in your car, sitting at your desk, or watching TV. To be sure you are doing Kegels correctly, ask your doctor or the nurse to describe or demonstrate the proper form.
Do I need any equipment for Kegel exercises? Not for doing Kegels alone. But some doctors suggest you also use weighted cones as you do Kegel exercises. The idea is to insert these vaginal cones, available in various weights, and perform the Kegel exercises with the cones in place. You gradually increase the weight of the cone you insert. Sometimes, Kegel exercises are used in combination with biofeedback, a monitoring system that helps you gain control over bodily processes such as urinary control. And sometimes Kegels are done in combination with electrical stimulation, in which very brief doses stimulate muscles in the area. But you can choose to do Kegel exercises by themselves, with no equipment.
Are there any other benefits to Kegel exercises? Actually, yes. Kegel exercises aren't just good for improving urinary incontinence. The stronger your pelvic floor muscles, the more sexual pleasure you can expect. That was an accidental "side effect" discovered by Kegel. He heard back from his patients about these sexual benefits. The pelvic floor muscles contract more strongly during orgasm once they are strengthened.
WebMD Medical Reference

View Article Sources
SOURCES: American Academy of Family Physicians: "Urinary Incontinence: Kegel Exercises for Your Pelvic Muscles." National Kidney and Urologic Diseases Information Clearinghouse: "Urinary Incontinence in Women." National Library of Medicine MedlinePlus Medical Encyclopedia: "Urge Incontinence." WebMD Medical News: "Kegel Exercises Help Women With Urinary Incontinence." WebMD Medical News: "Kegel Exercises Ease Stress Incontinence." WebMD Health Guide: "Benefits of Kegel Exercises for Incontinence." WebMD Sex Matters: "What is a kegel and can it really help my sex life?

Reviewed by Brunilda Nazario, MD on December 19, 2007

Fit in DC on NBC 4

I was featured on NBC 4 on Monday. Check it out!

http://www.nbcwashington.com/health/tips_info/Monkeysee__Monkey_Do___Holiday_Fitness_Tips_Washington_DC.html

How to Burn Calories Over the Holidays

Thanksgiving is right around the corner. Holiday parties will follow soon after. There is no need to wait until January 2 to start working on your health and fitness goals. Let's get a head start on those goals with a calorie burning circuit that you can do at home or at the gym. You just need 20 to thirty minutes to complete the circuit.

This workout can be modified so that anyone can do it, regardless of your fitness level. I would suggest doing this circuit 2-4 times per week.

Give it a try!


http://www.monkeysee.com/play/12165-burn-calories-over-the-holidays

The Studio

Here are some "before" pictures of the studio.

The Hot Mama Fitness Studio Preview Day

Hot Mama Fitness Studio is opening this month!
Specializing in pre-/post-natal fitness, Hot Mama is where busy moms go to get fit.

Don't miss our Preview Day Saturday, September 27! From 10a-4p, moms can sample free classes, workshops and enjoy activities with their children.

Regular classes begin Monday, Sept. 29. Sign up by Sept. 27 and save! Ask us about babysitting options.
The Studio is located at 4715 Cordell Ave., suite 200 Bethesda, MD 20814 (4 blocks from the Bethesda Metro station).

For more information, visit hotmamafitnessstudio.com or email info@hotmamafitnessstudio.com.

budokon

Last week I tried something new. I took a budokon class at Tranquil Space Yoga in DC. I had heard about this for at least a year now, and I have been meaning to try it out. When my friend Ewunike of Lotus Fitness had to leave town for a week, she let me go to class in her place. I figured, "Hey, it's free. Why not?" I am always looking to try something new anyway.

So you are probably wondering, what is budokon? It is a blend between martial arts and yoga. For a more elaborate definition, check out their website. It is quite honestly something that I find hard to put into words.

Budokon takes a lot of upper body strength, which was not a real problem for me. What was a real problem for me was the "choreography" of it. I seemed to be going in the wrong direction most of the time. It does not help that I no longer can differentiate right from left. :0 So I guess it was also a serious workout for my brain. Also, I was attending the final class in a series of four and it seemed like they were building upon what was taught in the other three classes. And I have absolutely zero martial arts background.

I must admit that I don't really know what the purpose of budokon is. Other than that it looks really cool. But you should try it out to see what you think. There are always workshops in town. Mimi, our instructor holds workshops in other locations in DC. Try it out and let me know what you think!

Loser Moms are back at it!

The Loser Moms are back from the Blogher Conference in California and are ready to get back to their fitness routine.

Since it is a relatively nice day for August in DC, we worked out on the deck at City Fitness. The workout conisisted of a circuit of the following exercises:
-Wall Ball using a 6 pound ball (This was Sarah's first time doing wall ball)
-Rows using the TRX
-Hyperextensions on the ball
-Shuttle Run
-Crunches with the ab mat
-Pushups

Each exercise was done for one minute per round for three rounds with a one minute break between rounds.

They warmed up on the treadmill then did two sets up plank (Sarah did her first full minute of plank today! Yea!) and bridge. They cooled down with obliques and stretching.

Did I mention that Devra finally wore a pair of real tennis shoes that belong to her? I was so happy!

Now it is time to set new fitness goals!

Thanks to Jake Renner for his filming skills!

Olympic Moms

Cookie Magazine has published a piece on Melanie Roach, Dara Torres and Lisa Leslie about how they are balancing motherhood and being Olympians. Mothers can do it all!

To read the article go to Cookie Magazine or click here.

Let other Hot Mamas know what you do to balance work, exercise and family. Simply click below to add a comment.

Mint Ice Cream Smoothie

-1 whole avacado
-1/2 cup almond milk
-1/2 cup coconunt milk
-1/4 cup raw cacao nibs
-2 pinch stevia or 2 TBSP agave or raw honey
-1 handful spearmint leaves
-3 cups filtered water

Mix in blender.

Sources: Adapted from The Ultimate Smoothie Book by Cherie Calbom and Superfood Smoothies by Mike Adams and Kimberly Rush-Lynch of Cultivating Health.

Devra is Continuing to Lose

Devra is working out solo this week. But she is working hard and continuing to lose and work towards her goals.

She learned a great new exercise called "Wall Ball" on Tuesday. She is also getting better at her lunges. She also did jump rope this week and realized that it is a lot harder now than it used to be as a kid. :) But it is a great way to add cardio intervals to your workout.

Next week, the girls prepare for their trip and will learn exercises that they can do anywhere!

Loser Mom's Workout

Sarah is getting very strong! On Tuesday, she learned how to do hyperextensions which are great for strengthening the lower back. When most people think of the core, they think of the abdominal muscles only. But the muscles of the lower back help to comprise the core as well, and it is very important to make sure that these muscles are strong.

She is doing kettlebell squats instead of squats using the ball. That shows how strong she is getting!

Sarah also learned how to do dips on Tuesday, which strengthen the triceps. It is a great body-weight exercise.

I am looking forward to our workout today!

Workout #3 for Loser Mom

Sarah worked out solo again on Thursday (June 5). She is doing a really good job and is really starting to get the hang of the exercises. Her muscle memory is really developing!

Spring Cleaning: An Adventure in Detoxing

My client, Jenny, began her detox program last Friday. Follow her progress and help cheer her on at the Fit in DC Fitness Blog!

Workout #2 for Loser Mom

Well, it seems like one Loser Mom (Sarah) is working hard and forging ahead, while Devra networks and sips martinis with famous people in NY. :)

In today's workout, Sarah learned how to do lunges. She also learned that jumping jacks are a lot harder in your 30s than in your 10s. But they are a great way to get your heart rate up.

She has been walking a lot and is wearing a pedometer.

Workout #3 is on Thursday!

Spring Cleaning for Health

The Hot Mama Fitness Studio and Cultivating Health are sponsoring a workshop entitled "Spring Cleaning for Health". If you have ever been interested in cleanses or detoxes, this is a perfect workshop for you. For more information and to register, please see the Hot Mama Fitness Studio website.

We look forward to seeing you there!

Loser Mom's First Workout

Today was Devra and Sarah's first real workout. They made it through with flying colors! We did our workout on the deck at City Fitness Gym because it was so beautiful today!!

We started off with plank and superman to strengthen the core. Then we moved on to ball squats, pushups, rows with the TRX and stepups (for cardio). I like to put one to two minutes intervals of cardio into workouts to make sure that clients are burning calories through the duration of the workout by keeping their heart rates elevated. We ended with some core work on the BOSU and stretching.

Check out more about the first workout on their blog: Loser Moms.

Hiking-A Wonderful Post-Natal Workout Alternative

If you are looking for ways to add fun and exciting activities to your post-natal fitness regime, try going hiking. The DC area has wonderful opportunities near by for hiking. This past Saturday, I went to my favorite local hiking place: The Catoctin Mountains, which are located only an hour outside of DC.

Hiking is a great test of your cardiovascular (and muscular) endurance. You need good core strength to balance as you walk on logs and rocks to cross streams. (Or to keep you up right on rocky paths) You can also build muscular strength by climbing rocks.

You can even go hiking right in DC in Rock Creek Park. Or just take a nice walk on your neighborhood trails. You don't have to choose between doing cardiovascular workouts or strength workouts during you walk either. You can do strength building exercises along the way. For example, you can do dips and push-ups on park benches. You can do squats every time you pass a fire hydrant. Bring your resistance band along and you can do rows using light poles. The possibilies are endless!

Don't forget to bring lots of water and to stretch before and after.

So grab a friend, get outside and get fit!

Two New Hot Mamas!

I am working with two new Hot Mamas this week, Devra and Sarah. Both are mothers that are looking to get back into shape.

I met with them for the first time on Thursday, May 22 at City Fitness Gym in Cleveland Park to conduct a fitness assessment. This is the first step in any personal training relationship. The fitness assessment starts off with us discussing each of their individual health histories (both are very healthy) and their long- and short-term fitness goals.

Then we moved on the the actual physical assessments which include:
A posture assessment on the treadmill
An over head squat (another posture assessment)
The pushup test
The situp test
Flexibility tests
The step test (for cardiovascular endurance)
and anatomical site measurements.

Everything went very well and they were still smiling when they left.

We are going to meet twice a week from now on. Check back to see how these Hot Mamas are doing and what they are doing to acheive their fitness goals!

You can follow their progress and cheer them on at Loser Moms!

Yoga Pose of the Week-Pigeon

There is another pose that I would suggest doing every day during your pregnancy. (Actually I would suggest doing this pose every day for ever.) It is a wonderful pose for opening the hips. It also helps to alleviate or prevent those nasty sciatica pains.

To get into the pose:
1) Begin on all fours, with your knees directly below your hips, and your hands slightly ahead of your shoulders. Slide your right knee forward to the back of your right wrist; at the same time bring your right shin across your body on the floor. The outside of your right shin will now rest on the floor.

2) Slide your left leg back, straightening the knee and descending the front of the thigh to the floor. Lower the outside of your right buttock towards the floor. Place a blanket or pillow under the right buttock to stabilize the hips and keep them even. Push the left hip forward and the right hip back.

3) Walk your hands back toward the front shin and push your fingertips firmly to the floor. Lift your torso away from the thigh. Lengthen the lower back by pressing your tailbone down and forward.

4) To go deeper or to increase the stretch in the hips, you can walk your hands forward to extend the arms and rest your head on the mat or cross the arms to rest the your head on your forearms.

5) Hold the pose for as long as you feel comfortable, then switch sides.

Yoga Pose of the Week-Malasana

We all know that it is very beneficial for mothers to practice yoga during pregnancy. If you only had time to do one pose every day, you should do Malasana or Garland Pose. This wonderful, yet challenging pose helps to open the hips while strengthening the legs. This is also a good way to pick things up from the floor or reach lower cabinets after a C-Section.

To get into the pose:
1) Stand with your feet about mat width apart with the toes turned out.

2) Lower into a squat. Make sure that your heels stay in contact with the floor. If that is not possible, place a blanket or folded mat under the heels.

3) Try to maintain a straight spine by rolling the shoulders back.

4) To go deeper or to increase the stretch in the hips, push your arms against your thighs while pushing your thighs back against your arms.

5) Hold the pose for as long as you feel comfortable, working up to one minute.

6) To release, inhale and straighten the legs.

10 Amazing Benefits of Prenatal Bellydance

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The Hot Mama Fitness Studio will offer BirthDiva Pre-Natal Bellydance starting in June. Why would you want to bellydance during your pregnancy? Our instructor, Shayla, tells us why:

1. Bellydancing makes moms feel great about their bodies. You will learn to appreciate your curves and build your self-esteem.
2. Bellydancing can improve your flexibility.
3. Bellydancing can help ease the discomforts of pregnancy and labor.
4. Bellydancing can give you the endurance that you need for labor.
5. Bellydancing can tone and strengthen your leg muscles to prevent fatigue in while pushing.
6. Bellydancing can help encourage your baby to descend in labor.
7. Bellydancing is the perfect way to tap into your feminine energy.
8. Bellydancing can improve your core strength which will increase your balance.
9. Bellydancing can calm an active baby in the womb.
10. Bellydancing is FUN!

Sign up for classes now at www.hotmamafitnessstudio.com. We will see you at class!

Shaylah is a mother of four and the owner of BirthDiva, LLC. She offers natural childbirth classes (Bradley Method®), birth and postpartum doula services, and prenatal bellydance classes in the DC metropolitan areas. She can be reached at www.BirthDiva.com or 202-271-3240 .

Vionna’s Top Ten Reasons to Exercise During Your Pregnancy

1) You will lower your risk of pregnancy-induced hypertension and gestational diabetes.

2) You will increase your upper body strength so you will be able to carry the baby, the car seat, the stroller, that cute baby bag your best friend bought you……

3) You are less likely to experience urinary incontinence and abdominal separation.

4) Exercise helps to reduce many of the discomforts of pregnancy including cramps, back pain, fatigue, nausea, varicose veins, swelling, and cramping.

5) Maternal weight gain and fat accumulation is reduced.

6) You can continue to improve your cardiovascular fitness, muscular strength and endurance.

7) Your energy levels will be much higher than non-exercising expectant mothers.

8) You will be able to maintain good posture and a positive body image.

9) You can meet other expectant mothers in pre-natal fitness classes.

10) You are likely to have an easier, shorter and less complicated
labor.

Massage Throughout Your Pregnancy

For many of us a massage may only seem like a luxury, but when you are pregnant it often becomes a necessity. But still many people put it off until the last minute. While research shows that massage therapy can help women to have shorter more comfortable labors and quicker recoveries, a one-time session will not bring about the same benefits as multiple sessions throughout your pregnancy.
It is difficult to maintain balance during pregnancy. It seems like if it is not your hormones it is your ligaments. Massage can help to maintain posture, hormone levels and fluid levels in the body. It also can help to keep your organs functioning better.
While there are massage therapists that prefer to not work during the 1st trimester, there is no evidence to support that it should be avoided. But even with that caveat many women may not want to be massaged during this time. Frequent urination, morning sickness, breast tenderness and dizziness may make a full hour session uncomfortable. Your therapist can work with you to create a shorter session designed for stress and fatigue relief. Massage in the first trimester may also allow you a time to focus on yourself at the start of this new journey.
Massage during the second trimester is like “preventative maintenance” for what is to come. Your morning sickness is probably over, but your body is just beginning to shift. Massage can help to encourage deeper breathing and help alleviate back pain. You may find that constipation and/or heartburn are becoming an issue during this time. Massage can also help improve digestion.
During the third trimester massage will help to prepare the body for labor. It will help alleviate the pain caused by joint separation or ligament pain. Stress levels rise during the third trimester as it finally sinks in that you will have the baby and soon. Massage can help you relax and as in the first trimester give you time to focus on just yourself.
If you have a doula she will most likely perform some sort of labor massage to help with pain management and stress. If you do not have a doula taking a series of childbirth education classes and/or a workshop in labor massage for couples might not be a bad idea.
Massage therapy can be a wonderful compliment to a healthy pregnancy. If you have any questions about whether massage during pregnancy is appropriate for you, ask your birth care provider.

Janet Brown, LMT is the owner of Integrative Health Massage Therapy. She is the mother of a wonderful little boy who is her inspiration for her work. She is trained in pregnancy and fertility massage. She offers workshops in Pain Management for Labor and Infant Massage Classes.
http://jbrownlmt.bravehost.com

Zen Mama Classes Starting

New Zen Mama Pre-Natal Yoga Classes will be starting in March in Bethesda!

For more information go to http://www.fitindc.com/zen_mama.php

If you would like to start a class in your neighborhood, please email us at info@fitindc.com.

Pre-natal Exercise Benefits for Baby

Rest assured, you will not be the only one benefi ting from your exercise routine. Your baby will, of course, be benefiting too.

Dr. Clapp also studied the effects of prenatal exercise on babies and found that expectant mothers who exercise have “tougher” babies. The stresses of late pregnancy and labor do not produce as many warning signs in the babies of exercising mothers. They are also lighter and leaner, with no signs of growth retardation. “Exercising” babies have also shown that they respond better to
their environments after birth, and are more likely to develop a selfsoothing
instinct, perhaps hastening a baby’s ability to sleep through the night.

Pregnancy and motherhood are life-changing events that are filled with highs and lows, good days and bad days. By exercising during pregnancy, expectant women can
begin the new chapter in their lives with optimism and a sense of doing what is best for themselves and for their babies. With such an auspicious beginning, the best is yet to come!

Pre-natal Exercise Benefits for Mom

We all have known women who have complained about aches and pains they experienced during their pregnancies. Although pregnancy requires the female body to undergo
major physical changes, regular and sustained exercise is the secret to alleviating many of the discomforts and health conditions that accompany a pregnancy.

Women who exercise throughout the nine months are able to maintain and often improve their cardiovascular fi tness levels, as well as increase muscular strength and endurance. Balance, coordination and posture are problems for most pregnant women. However, women who exercise tend to experience these problems to a lesser degree than their non-exercising counterparts.

Maternal weight gain and fat accumulation is also reduced in exercising women. Studies conducted by Dr. James F. Clapp III, a leading authority on the effects of
exercise on pregnancy, have shown that pregnant women who exercise at least three hours per week over the duration of their pregnancies gain an average of eight pounds
less, and their body fat percentages increase three percent less than nonexercising
women. The end result is that, through exercise, women can maintain a leaner appearance while pregnant—a boost to most expectant mothers’ body image!

Pregnant women often complain of having problems with varicose veins, back pain, leg cramps, swelling, constipation, nausea,insomnia, anxiety, depression and incontinence. Imagine a pregnancy free of such discomforts! Exercise can help. In fact, exercising helps to reduce the incidence of pregnancy-induced hypertension and
gestational diabetes, too.

Women who continue regular weight-bearing exercise throughout their pregnancy tend to have easier,shorter and less complicated labors. Dr. Clapp’s studies have shown that exercising women have a 35 percent decrease in the need for pain relief during labor, a 55 percent decrease in the need for an episiotomy and a 50 percent decrease in the need to induce labor. Also, among women who have vaginal births, the length
of labor was shorter.

Exercising women also tend to have more positive attitudes, higher energy levels and lower incidences of colds and flu. Plus, most of these women are able to return to their prepregnancy weight within a year.

It is important to note that women are more likely to achieve the above benefits if they are able to continue their exercise program throughout the duration of their
pregnancy.

How Often Should I Exercise?

In order to take advantage of all of the benefi ts that prenatal exercise can bestow, it is important to make exercise a regular part of your life. Aerobic activity should be performed three to six days per week, while strength training should be done two to three days per week.

However, remember that your rest days are just as important. You need to give yourself one day off each week from aerobic activity, no matter how great you are feeling. This will prevent fatigue. Also, you should perform your strength training exercises on non-consecutive days. For example, if you do a full body workout on Monday, you should not repeat these exercises until Wednesday. If you only do upper
body exercises on Monday, you can do lower body exercises on Tuesday.

Stretching can (and should)be done every day.

You will also want to practice the concept of “rest/activity cycling” when one hour of quiet time is set aside for every hour of exercise performed in one day. This also helps prevent fatigue.

What If I Have Never Exercised Before?

Don’t worry too much if you haven’t exercised much before becoming pregnant. As long as you have your doctor’s consent, even women completely unfamiliar with exercise can start an appropriate program after becoming pregnant. The first step is to
find one aerobic activity you enjoy doing. Walking,either outside or indoors on the
treadmill, is always a good place to start. Other activities include swimming,indoor or outdoor cycling,stair climbing, low impact aerobics or using an elliptical machine.

By choosing one main activity and one back-up activity, boredom from a regular routine will become less of a factor. Your back-up activity can also be used as a substitute if your main activity becomes uncomfortable later into your pregnancy.

Once you have chosen your exercise activities, remember to do not too much too soon. For the first week, begin with 15-20 minutes per day. As you become more comfortable, add five minutes each week until you are doing at least 30 minutes each day.

Actually, aerobic activity is only one-third of the exercise equation. Strength training is also important. You will want to perform strengthening exercises for all of the major muscle groups of your body, focusing especially on the abdominal, hip and pelvic muscles since these will be used primarily during labor and delivery.

The final, but very important, part of any workout equation is stretching. Many people do not view stretching as integral to their workout regimens, and will stretch
only if they have time. When you come to the end of your workout, stretch all of the muscle groups that you have used. You will reduce soreness, increase fl exibility and help prevent future injuries. For more stress reduction and focus on flexibility,
try incorporating a prenatal yoga class into your routine once or twice a week.

Who Should Exercise?

The Centers for Disease Control and Prevention, along with the American College of Sports Medicine,recommend that 30 minutes or more of moderate exercise should be performed on most, if not all, days of the week. The American College of Obstetrics and Gynecologists suggest that pregnant women also adopt this recommendation. However,consulting your physician before performing any exercise is very important. Even for those women on bed rest during pregnancy, performing low impact upper body, abdominal and pelvic exercises is often permissible. Your physician will let you know if you have conditions that would contraindicate exercise.

Some of these include:
• Heart disease
• Lung disease
• An incompetent cervix (i.e., the cervix is too weak to remain closed during pregnancy)
• Carrying multiple babies that may be delivered early
• Persistent second or third trimester bleeding
• Placenta previa (a condition caused by the placenta covering the cervix)
• Premature labor during the current pregnancy
• Ruptured membranes
• Pregnancy-induced hypertension

If none of the above apply to you, get ready to begin exercising!

http://www.fitindc.com/hot_mama.php

Pre-Natal Fitness

So you are expecting a new addition to your family? Congratulations!

The next nine months will be filled with excitement, anticipation and a wide variety of decisions. In between choosing a pediatrician and deciding what color to paint the baby’s room, make sure you set aside time to get your body ready for labor, delivery and the demands of motherhood.

Gone are the days of spending a pregnancy in front of the television with a bowl of ice cream. Now, more than ever, expectant mothers are taking control of their pregnancies with the help of exercise.

http://www.fitindc.com/hot_mama.php