THINGS TO KNOW
Here are the Most Frequently Asked Questions
Below is a collection of questions and answers we are frequently asked, organized into different categories for ease of understanding.
Physical Activity During Pregnancy
Exercising during pregnancy can benefit you by:
- Alleviating discomforts such as backpain, constipation, swelling, and bloating
- Toning your body, improving your posture
- Increasing your strength and endurance
- Improving the quality of sleep
- Increasing your energy level
- Boosting your mood
There are a couple of effective and safe physical activities recommended during your pregnancy:
- Prenatal Pilates
- Prenatal Yoga
- Low-impact moderate intensity cardio exercises
- Walking
- Swimming
- Activities for balance, strength, and flexibility
- Indoor cycling
Per ACOG (The American College of Obstetricians and gynecologists) guidelines, pregnant women should exercise at least 150 minutes of moderate-intensity-aerobic activity per week.
We recommend the following:
- 2 to 3 times a week – Body Belly Baby BBB Prenatal Classes
- 2 to 3 times a week – Walk 20-30 minutes
- Listen to your body as you exercise
- The ideal routine is to get your heart pumping, control your weight gain and keep you fit and limber.
- If you have not been active lately, attend 2 classes per week. Then increase the frequency and add walking.
- If you were very active prior to pregnancy, stay active and adjust your exercises.
Pregnancy is a great time to start exercising or continue exercising. Discuss your plan to exercise with your OB-GYN or healthcare provider.
- Any time during your first, second, and third trimester until your due date.
- The earlier, the better to build good healthy habits, feel strong, have energy and alleviate many pregnancy-related discomforts.
- You can exercise until or even past your due date
Bring:
- A mat
- An exercise Ball (55 cm if you are up to 5’4’, 65 cm if you are between 5’5’ and 5’11”, 75 cm if you are taller than 6’)
- A pair of dumbbells (2-3 lbs. weights)
- Non-slippery socks for safety and hygiene
- Water bottle
A few recommendations for your first class
- Sign – up to class to book your spot
- Make sure you have already discussed with your OBGYN your willingness to exercise and that there are no contra-indications
- Come 10 minutes prior to class time
Before you join our classes, talk with your Obstetrician – Gynecologist as some women with certain medical conditions should avoid exercising.
- Cervical insufficiency or cervix cerclage
- Multiple pregnancy with risks factors for preterm labor
- Placenta previa after 26 weeks of pregnancy
- PROM (premature rupture of membrane)
- Severe anemia
- Preeclampsia
- Vaginal bleeding
- Some forms of heart or lung disease
- High risk of preterm labor
All of our classes can be attended in person or virtually (streaming). In addition, we have a library of recorded classes you can register to, rent and subscribe to.
Physical Activity After Childbirth
- Strengthening your body, abdominal and back muscles
- Improving your posture and alleviating discomforts
- Getting back into shape
- Losing weight
- Boosting your mood
- Meeting other moms
- Joining a community within Body Belly Baby
- Feeling good
- Improving the quality of sleep
- Increasing your energy level
- Enjoying classes with your baby
- Getting out of the house
Always start with a postpartum designed class to avoid hurting yourself or making some postpartum conditions worse.
Aim to stay active for 30 minutes a day and try simple postpartum exercises.
- Mommy & Me classes
- Postpartum Pilates
- Kegel exercises to prevent urinary incontinence
- Diastasis Recti – safe exercises to prevent from deepening the abdominal separation
- Walking
- Swimming
- Activities for balance, strength, and flexibility
Per ACOG (The American College of Obstetricians and gynecologists) guidelines, postpartum women should exercise at least 150 minutes of moderate-intensity-aerobic activity per week.
Thus, we recommend the following:
- 2 to 3 times a week – Body Belly Baby BBB Mommy & Me Classes
- 2 to 3 times a week – Walk 30 minutes daily
- Listen to your body as you exercise
- The ideal routine is to get your heart pumping, keep you fit and limber.
Depending on the type of delivery you had, you may start exercising after giving birth at different times.
- If you had a healthy pregnancy and a normal vaginal delivery, you may be able to start exercising again soon after the baby is born.
- 6-week postpartum with a vaginal delivery
- 8-week postpartum with a C-section delivery
- Ask your healthcare provider during your Postpartum check-up before resuming physical activity
- Our Mommy & Me classes take into account your “postpartum” status and bring you back in shape safely, effectively at a safe pace
- Our Mommy & Me Classes are baby-friendly (breastfeed, diapers, rock baby).
- Meet other moms and exercise together
- A mat
- A baby carrier
- A pair of dumbbells (2-3 Lbs. weights)
- Non-slippery socks for safety and hygiene
- Water bottle
- Your diaper bag and all you need for your baby
- Baby Blanket
- Sign- up to class to book your spot
- Make sure you have already discussed with your OBGYN your willingness to resume exercise during your postpartum check and that you are released to exercise
- Come 10 minutes prior to class time
It is best to transition back to physical activity with a postpartum-specific type of exercise as your body is recovering from pregnancy, labor, and a couple of weeks or months of sleep deprivation, hormonal imbalance, breastfeeding and low physical activity engagement
- Exercise with a focus on a healthy core and posture
- Pelvic floor exercises
- Caution with abdominal work to prevent abdominal separation or worsening an existing diastasis recti
- Exercise that focused on alignment, balance, center
- Mommy & Me classes where you meet other mothers and babies
- Join a community at Body Belly Baby
Nutrition During and After Pregnancy
The weight you should gain during your pregnancy depends on your weight before you got pregnant.
- The BMI (Body Mass Index) is often used as an indication about the health of weight for your height
- If you are underweight with a MBI under 18.5, the recommended total weight gain is between 28 to 40 pounds
- If you have a normal weight i.e. a MBI between 18.5 and 24.9, the recommended total weight gain is between 25 to 35 pounds
- If you are overweight with a BMI between 25.0 and 29.9, the recommended total weight gain is between 15 to 25 pounds
- If you are obese with a BMI between 30.0 and above, the recommended total weight gain is between 11 to 20 pounds
- Too much or too little gain weight during pregnancy can be a problem
- Attend our Pregnancy Nutrition class to learn what is important for you and your growing baby
- Book a private consultation with our nutritionist for a personalized nutrition plan
As nutrition is a key element for a health pregnancy together with exercise, our classes about pregnancy nutrition and postpartum allow you to learn about healthy eating habits, important nutrients, appropriate weight gain and weight loss, and a healthy diet to meet your energy requirements
- Pregnancy Nutrition class is a group setting class in person or virtually
- Postpartum Nutrition class is a group setting class in person or virtually
As nutrition is a key element for a health pregnancy, private consultations will help you get a personalized nutrition plan.
- Book a private appointment with our nutritionist
Eating well and healthy during pregnancy is one of the best things you can do not only for you but also for your baby. “Eating for two” advice is not healthy. It is important to maintain a healthy weight gain as you are getting enough nutrients to fuel your baby’s growth.
- 300 extra daily calories from healthy foods
- Join our Pregnancy Nutrition class to learn and be informed
Proteins, carbohydrates, and fats are key nutrients to bring you energy during pregnancy
We recommend you to join our Pregnancy Nutrition class to learn more about the critical nutrients you and your baby need.
- Proteins contribute to muscle growth and repair.
- Proteins are found in meats, cheese, eggs, fishes, dairy, nuts and seeds, beans and peas
- Carbohydrates are broken down into glucose, the main body’s fuel
- Carbohydrates are found in sweet foods such as fruits, rice, pasta, whole grains
- Fat is also important for the body to function well.
- Omega-3 fatty acids play an important role in brain development of the baby
- Other key nutrients include vitamins and minerals (folic acid, iron, Vitamin D, Vitamin B, Vitamin C)
Some foods should be consumed in moderation while others should be banned.
- Alcohol is harmful to your baby’s health and should be avoided
- Caffeine consumption is recommended to less than 200 mg a day.
- Avoid some specific fishes: tuna, king mackerel, marlin, shark, swordfish etc
- No sushi (unless cooked fish)
- Food safety is also critical to a healthy pregnancy
Breastfeeding helps you lose weight during the postpartum period. Yet it is very important to nourish your body with healthy nutritious food to be able to feed your baby and have energy. You will also need to drink a lot of liquids.
- Breastfeeding, nutrition and weight management in the postpartum period
- Book a private consultation with us
Some foods should be consumed in moderation while others should be banned.
- Alcohol should be avoided
- Caffeine consumption is recommended to less than 200 mg a day.
- Avoid some specific fishes: tuna, king mackerel, marlin, shark, swordfish etc
- No sushi (unless cooked fish)
During pregnancy, you should drink at least 8 to 12 cups of water daily (64 to 96 ounces a day) for multiple reasons:
- Water has many benefits
- Water aids digestion
- Water helps from the amniotic fluid around the baby
- It helps nutrients circulate in the body
- It helps waste leave the body
Discomforts and Aches Management During and After Pregnancy
Morning sickness and fatigue. Rest, hydrate yourself, learn about nutrition for pregnancy to alleviate morning sickness symptoms and gain some energy.
Nausea, fatigue, sleep problems, emotional changes, breast changes and constipation are among the most common discomforts during this time. Physical activity during pregnancy is proven to reduce stress, improve quality of sleep and regulate emotions.
Lower abdominal pain, pregnancy-related stress, spider veins.
Pregnancy exercise is a great way to alleviate discomforts, relax, destress and improve blood flow in our body.
Dizziness, lower back pain, sleeping positions. Prenatal Pilates addresses back pain with stretching, strengthening, core and posture work together with proper alignment in pregnancy.
Heartburn, hot flashes, aches & pains, fast or racing heartbeat.
Our prenatal classes are moderate cardio intensity to allow you to breathe deeply and teach you belly breathing to calm yourself down.
Lower back pain, pelvic bone pain, constipation, and Braxton Hicks contraction.
Prenatal Pilates may alleviate back pain, sciatica, and pelvic pain by engaging and toning the transverse abdominals, lengthening the spine. As you attend Lamaze Childbirth class, you can also understand the difference between Braxton Hicks contraction and real labor contractions.
Shortness of breath, leg cramps, varicose veins and leg swelling, hemorrhoids, and itchy skin. Some regular footwork and stretching exercises in our prenatal classes may help with swelling prevention, improve blood circulation, and cramping.
Frequent urination, trouble sleeping, leg swelling and pain, numbness of legs and feet, and pelvic pressure. Our prenatal classes may help numbness in legs and feet, improve blood circulation, and promote a more qualitative sleep.
Frequent urination, nausea, vaginal spotting. At this time, you must be ready and knowledgeable about labor and childbirth, newborn care and have your bag ready for the hospital.
Prenatal and Postnatal Education
Infant CPR, Lamaze Childbirth and Baby 101 classes are the top 3 classes you need to attend.
In addition, nutrition, baby massage and baby sleep classes are great to prepare even better for a healthy pregnancy and the arrival of the baby.
If you are planning for a C-section, the C-section postpartum care virtual course is a great resource for you.
- Labor is an intense body work and it is better to prepare physically and mentally for it.
- The current C-section rate in Miami is 50% while the World Health Organization recommended 14 %.
- If you want to have a natural birth, attending the BBB Lamaze Childbirth class is a must.
- Get the tools and knowledge to discuss with your healthcare provider about your preferences and options for labor and delivery.
- At the end of your second trimester and at any time in your third trimester.
- The earlier the better. It gives you ample time to digest the content of the class, practice comfort measures and labor positions, discuss with your healthcare provider about your preferences.
- It is a class to attend together with your spouse/partner. Some women love to have their mothers attend the class too.
Our childbirth class is about labor and delivery and you. It is more about your preferences, your choices and less about what is done at the hospital.
The Lamaze International Certification is the only internationally recognized childbirth educator class accredited by the National Commission for Certifying Agencies (NCCA), the accrediting body of the Institute for Credentialing Excellence (ICE). LCCE (Lamaze Certified Childbirth Educators) are very competent, highly qualified childbirth educators.
- Baby 101 newborn care is all about your baby and how to get ready and confident to welcome baby into your family.
- Baby Sleep class helps understand and set healthy sleep habits for your baby.
- Baby Massage is a great class either during pregnancy or right after birth to learn about baby, behaviors, sleep, routine, colic, gas, reflux…
- Yes, spouse/partner is ideally joining all of the educational classes.
- In addition, we welcome grandmothers- to-be as an additional participant and fee.
- Yes.
- Body Belly Baby can provide you with a form to submit to your insurance once you have completed the educational classes (Lamaze childbirth and Baby 101)
- We do not work directly with insurance companies and each one may have different policies with regards to prenatal classes reimbursement. This will fall under your responsibility.
- Baby Massage Class (as early as 4 weeks-old infants)
- Baby Sleep Class (while expecting or 6 weeks+ old infants)
- Mommy & Me Class (from 2 months old p to 18 months old babies)
How do I join Body Belly Baby Programs?
Yes. Register to attend class is better to guarantee space.
Yes, all of our classes can be attended virtually.
You will book the virtual class instead of in-person.
Yes, you can purchase single classes or a 10-class package.
Yes, we offer a few membership options for the prenatal and postnatal education classes tighter with the prenatal exercise classes.
Our maximum class size is 13 participants for safety and comfort.
Yes, we do offer private sessions for every class we offer.
Changing Body
The day your baby is due is called the estimated due date (EDD).
It is important to know that the EDD only gives you an estimate of when your baby will be born. Only 1 in 20 women give birth on their EDD. Most women go into labor within about 2 weeks of their due date – either before or after.
Some signs include:
- Tender swollen breasts
- Frequent urination
- Nausea or vomiting
- Fatigue
- Moodiness
- Bloating
Hormones play a leading role in conception, pregnancy, and birth
- Estrogen
- Progesterone
- FSH (Follicle-stimulating hormone) and LH (luteinizing hormone)
- GnRH (Gonadotropin-releasing hormone)
- hCG (Human chorionic gonadotropin) is the hormone that is detected in pregnancy tests
At the end of the first trimester, you may not look pregnant yet but your waistline may have grown a bit. Before you were pregnant, your uterus was the size of a small pear. Now at week 12, it is the size of a grapefruit. You may have experienced morning sickness, extreme fatigue and sleepiness. You are about to start the second trimester.
Most pregnant women feel at their best in the second trimester, often called the “honeymoon period of pregnancy”. You may start to show, you have regained energy and most likely morning sickness has lessened.
Your uterus is now large enough than it is no longer completely within your pelvis.
You may feel your baby move for the first time. Your feet are getting bigger and may continue to increase in size until late in pregnancy due to weight gain and relaxin.
Body image is changing. Some women love the way they look during pregnancy while others do not. It is normal to have mixed feelings about your body. Eating healthy and exercising regularly at Body Belly Baby will help you feel better about how you look.
You may have gained between 10 to 15 pounds by now.
This is the start of the third and last trimester at week 28. It is the time to start making plans for the baby’s birth and think more about what your life will be like after your baby is born. You continue gaining weight and baby is growing.
This is the homestretch of pregnancy now. During the third trimester, women are more tired than the second trimester. It is normal to feel tired and fatigued as your body is working really hard to support the development of a new life. Your increasing size makes it harder to sleep well and find a comfortable position to rest. Continue to exercise and eat well.
You feel more tired and sleep is disrupted. Your uterus puts a lot of pressure on the lower body. You may be busy preparing for the arrival of baby, the nursery and getting ready. Continue to exercise and eat well. Make sure you have completed your prenatal education classes by then.
You are getting close to the end of your pregnancy. During this month, your uterus will finish expanding from 2 ounces prior to pregnancy to 2 ½ pounds now. Staying physically active will keep your body and mind strong. Keep your prenatal Pilates routine! to keep both. You may be bored waiting or anxious to meet your baby. Nesting – willingness to get the house organized – is a common need during these weeks.
About Baby
By week 8, the embryo is about the size of one raspberry.
By week 12, your baby is about the size of a small lime.
By week 16, your baby is about the size of an avocado.
By week 17, your baby is as long as a banana.
By week 24, your baby is about the size of a large grapefruit.
By week 28, your baby is about the size of an eggplant.
By week 32, your baby is about the size of a jicama.
By week 36, your baby is as long as the head of a romaine lettuce.
By week 40, your baby is the size of a small pumpkin.
Refund Policy:
All services and classes purchased at Body Belly Baby are non-refundable.
Transfer Policy:
Purchased services and classes are non-transferrable and are to be used by the purchasing client only. We tailor our services to each individual’s needs, and as such, they cannot be transferred to another individual.
