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It's time to Fall into Fitness with Body Weight Health & Fitness.
Nicole D.P. McLaughlin, ACE Certified Personal Trainer
I specialize in Body Weight exercise for weight management and fitness.
Health tips, advice, and what's new at Body Weight Health and Fitness.
Personal Training may be purchased on a month to month bases or in packages of 3 months, 6 months or 1 year.
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Let me begin by saying sorry that it has taken me five months to write a new post. The beginning of the year is a very busy time for a personal trainer. People are motivated to make this year the year they finally drop the excess weight, run that first marathon and in my case have their first baby. As I write this I am in my twentieth week of pregnancy and although my physical fitness prior to pregnancy has been a real asset, there are a few areas in which I know I could have done better. Briefly there are two areas of prenatal health and fitness I want to share with you today that every mom to be should consider.Preconception Health & FitnessHealth & Fitness Level During PregnancyPrior to conceiving I knew that obesity in pregnancy could set me up for complications like gestational diabetes and preeclampsia. So for a year prior to conceiving I worked on eating a balanced diet and losing weight. As a personal trainer I was fit but my BMI classified me as being overweight and so I pushed to obtain my ideal weight and a BMI of less than 30. I was on my way to reaching that healthy weight and was confident that I could get there in a relatively short time so my husband and I decided to discontinue using birth control. I had heard so many stories of it taking a few months for your cycle to regulate and so I figured I had another two to three months to finish losing the weight before I got pregnant. Wrong! I went off of the pill and the next month I had one cycle, then the following month I missed a cycle and discovered that I was pregnant.Like most women, upon discovering the news my “diet” went out the window. To be honest it felt good to not be so concerned about little splurges here and there. But I soon discovered that I could not afford to gain too much weight too quickly. Within the first eight weeks I gained ten pounds. As a result, I developed gestational hypertension. This is when you develop high blood pressure in the first trimester. If I had made it to my goal weight before discontinuing the birth control I would have had plenty of wiggle room to gain weight without becoming obese. Now I have to really manage my weight gain as not to gain more than a pound a week. Because I know the mechanics of how to lose or gain weight it has not been that hard. However, dealing with high blood pressure during pregnancy has been hard on me mentally because I now have to take medication which is something I was not accustomed to doing. I’m used to fixing everything with diet and exercise, but this is a situation in which I have to wait and see if the issue will resolve itself after I deliver my baby.Once you are pregnant, unless you were super fit to begin with, your options for exercise may become limited. The first fourteen weeks are a crucial time of development for the fetus and its the time in which you will be most sapped of energy. But its best to find ways to keep active and manage your weight gain with good nutrition. Walking, modified Yoga or Pilates, Swimming and Low Impact Aerobics are all great ways to keep moving throughout your pregnancy. Of course you will want to get clearance from your doctor before beginning a new fitness regimen. I have found that eating well and staying active has had many positive effects so far in my pregnancy. Morning sickness and extreme fatigue were virtually non-existent for me. On occasion I experienced what I called “Night Sickness” which consisted of slight nausea and indigestion if I ate too big of a dinner. Otherwise I have felt pretty good most days of my pregnancy. Now that I am in the second trimester I have more energy and I nap a little less. I’m able to sustain a moderate level of exertion for about twenty minutes at a time. Yes, I miss my long eight mile runs through the forest preserves but I’m finding that the shorter, less strenuous workouts are all I really need to maintain at this time.When exercising, it is really important to wear comfortable loose fitting clothes with plenty of room for your expanding belly. Workout gear and a swim suit are the only maternity clothes I’ve seen fit to purchase at this time. It’s also important to drink plenty of water to stay hydrated and not become over heated. Maintain your level of intensity where you can comfortably carry on a conversation. You never want to become winded or panting for breath. Remember if you can’t breathe, neither can your baby. Exercise oxygenates the blood, energizes, and lessens the production of the stress hormone cortisol. These are all really great things for you and the baby.As I go through this process I’ve been inspired to produce another fitness video. A short twenty minute video of exercises for the various stages of pregnancy. I’m also developing a Mommy and Me exercise series for postnatal health & fitness. So be on the look out for more information of these products and services in the near future. Check out my current videos on YouTube at: https://www.youtube.com/channel/UCbB0B9WuSk_6L3z_eEeCQogUntil Next Time,Nicole D.P. McLaughlin, P.T.
Posted on December 23, 2013by Nicole McLaughlinI’d like to wish each and every one of you a very Merry Christmas. My Christmas wish for all of you is that you would be in good health and that you would prosper as your soul prospers. I pray that as you go into the New Year you bring with you a focus and determination to succeed like never before. May you leave all of the obstacles of the past behind and stretch forward into the future that awaits.As you celebrate Christmas this year make it a point to be fully present with your family and friends. Give of yourself 100% and hold nothing back. Rejoice together in the good fortune of having made it to another Christmas dinner. Never again take any of this for granted.You may know the Christmas story of a child born in a manger. I know you’re wondering, “what does Jesus have to do with fitness?” Everything, my friends. He is not only the reason for the season, but His birth and ultimate sacrifice is the reason we are breathing.God came to earth disguised as a baby to show the world just how much He loved them. Jesus walked the earth as a man to demonstrate what was possible for mankind.God created our bodies to reproduce, heal and repair themselves. We are constantly becoming. Every seven years you are a completely new person on a cellular level. He provided us with a wide assortment of foods to eat and an abundance of water in the earth. When we honor the system He has created and live in harmony with its laws and principles, health happens.The Little Things You Can Do TodayRemember your creator and be grateful for the body you've been given.Honor God by taking care of your body.Choose to believe in JesusI know for some, this is a startling revelation but your spiritual health or disease will manifest itself in your body. If you've tried everything else, it’s time to seek a spiritual solution.Until Next Week,Nicole D.P. McLaughlin, P.T.
Posted on December 16, 2013by Nicole McLaughlinAs much as I try to encourage people to seize the day, very few people are motivated to keep moving through the holidays. The majority of people will spend these next two weeks making resolutions for the New Year so I’ve decided to help you count down to the New You. Here are 10 things you’ll want to accomplish over the next 30 days in order to jump-start your New Year.Break free from limitations. Limiting thoughts and beliefs no longer serve you.Embrace yourself as is. Learn to love your every curve and build your self-esteem.Let it go. Release all the past attempts and approach everything as if for the first time.Food equals fuel. No more dieting and behaving as if food is your enemy. Food is avital energy source that you must learn to harness.An ounce of prevention. Invest in your future by doing the things needed now to prevent illness and disease in your life.Get real. Create a realistic game plan for the year. Break the year down into monthly goals. Start with the end result and plan your way backwards to today.Live now. Be present and act now. You can’t live for someday when … Make each day count. Each morning begins with a blank slate.Do the little things. An all or nothing attitude will not get you where you want to be. It’s better to do one little thing every day than to do nothing at all.Team up. Figure out who is on your team. You only need one other person to team up with. Discover the power of teamwork in the New Year.Rest. Sometimes less is more. Find ways to simplify your life. Whatever you set out to do, keep it simple and stress free.The Little Things You Can Do TodayBelieve that change is possibleFocus on what you really wantDiscover the boundless creativity withinGet ready to welcome the New You!Until Next Week,Nicole D.P. McLaughlin, P.T.