I recently polled my instagram followers about what the main challenge around exercise during pregnancy that they dealt with. The overwhelming response was two things - motivation (especially during the last trimester) and first trimester sickness ("morning" sickness) being the other overwhelming factor. Which honestly - was what I expected! Let's talk specifically about motivation this week - next week I'll chat about navigating first trimester/pregnancy sickness.
Motivation is such an interesting topic to me. A lot of people assume you have a set amount of motivation. What we know about motivation is that it is not about HOW MUCH you have, but what TYPE of motivation you have. It is NORMAL to feel motivation ebb and flow. YOu are not going to feel motivated all of the time, and that is okay. Motivation types run on a scale from extrinsic (external) to intrinsic (internal). There are types in between, and technically amotivation is the bookend, but for simplicity - lets look at the two types of extrinsic and intrinsic motivation.
Extrinsic motivation comes from outside of ourselves. We feel like we "should" be doing these things to fit in socially, to meet expectations from others, for external gratification, external people + factors. Intrinsic motivation comes from inside of us. We are motivated by pure joy, wanting to grow, improve for ourselves.
The kind of motivation we have is influenced by our reasons, motives, and experiences behind it. We know by looking at research, those who have more intrinsic motivations than extrinsic motivations are more successful at and sustain behavior change. Extrinsic motivation is not "wrong" but is tends to not be most effective at sustaining our long term goals.
So how can we increase our intrinsic motivation to exercise during pregnancy? I will give you some examples - but YOU should be the one to determine on your own what your motivations are for exercise during pregnancy, and use those to encourage yourself on the days when motivation feels lower.
Examples of intrinsic motivations to help yourself begin or stay moving during pregnancy:
- Increased cardiovascular health for you + baby
- Improved blood sugar regulation (decreased chance of gestational diabetes) for you + baby
- Improved mental health in pregnancy AND postpartum
- Improved satisfaction with health
- Feeling strong in your body
- Prioritizing self care
- Increased endorphins (feel good hormones)
What can you come up for reasons why YOU should keep moving during pregnancy?
Let me know if you need more guidance or have questions. I am always happy to offer support around exercise during pregnancy.
With peace and love,
Dr. Ellyn Halley, DC, Doula, Coach
Doc Halley Solutions
Follow me on Instagram + TikTok for more content - ellynhalley.dc
In person chiropractic care! You can find me at 1500 Green Bay St, La Crosse WI 54601 within the same space as the Parenting Place and The Motus Project. I am excited to offer in person care to women in the Coulee Region, and offer hybrid care - in person + online. You can book your first appointment or schedule a consult below!
If you're looking for an "all in one" program that includes a prenatal exercise program, birth education, pelvic prep + mobility, nutrition information, and more - combined with regular support + check ins - I have you covered. Check out my Empowered Pregnancy program for incredible prenatal support.
Looking for more support around exercise, pelvic health, and nutrition (and birth prep if you're pregnant!)? Apply for 1:1 coaching with me:
**Disclaimer: The content in this email is not intended to be medical advice. The content here is for informational purposes only. Please consult with your healthcare provider regarding any medical or health related diagnosis or treatment options.
