Lean Mean Fitness Machine – Fitness Through Pregnancy

For most of us, it is hard enough to be and stay healthy on a regular basis. It is more than a challenge to work out, what with busy lives which see us work for long hours on a daily basis and a simple lack of motivation. Some might even quote the prohibitive nature of costs when looking for gym memberships, or might prefer to DIY their fitness journeys; only the doing part never arrives. Such difficulties make the mammoth task of remaining fit during and after pregnancy seem impossibly daunting.

Celebrities all across the world are renowned for their “snap-back” abilities, even though this isn’t as natural as they make it out to seem. Stars such as Beyonce and Jenifer Lopez have shared some of their extreme dietary restrictions and workout routines which would put professional athletes to shame. Beyonce, for instance, in her Homecoming documentary, revealed that in order to get into peak form ahead of her 2018 Coachella performance, she had to give up eating meat, fish, carbs, and alcohol, just to mention a few of her dietary restrictions. On top of which she would work out with her personal trainer for no less than two hours daily, before embarking on daily day-long singing and dancing rehearsals.

Beyonce performing at Coachella showing off her legendary curves and tiny waistline

If that is what it takes to bounce back from childbirth for the likes of Beyonce, then what chance do mere mortals such as ourselves stand? But one such everyday mom is doing just that. Having already had a baby a few years ago, Camila Betin is now happily expecting her second child. But her pregnancy hasn’t stood in the way of her fitness goals. On the contrary, it has enhanced it. As a fitness coach and nutrition expert, she is blazing a trail for expectant moms in Beijing with her work, health, and fitness journey which is bound to inspire as much as it is to educate. Here are some of her fitness secrets.

Tell us a bit about yourself. What is your background in fitness and when did you start getting serious about it? 

My background is funny. Before working with fitness and nutrition I was a chef, and before that, I studied biology and journalism. Since I was a teen I kept fighting with my body weight, and after many years of trying crash diets and “miracle” soups, I realized that I actually needed a change in my lifestyle, rather than starving myself as a temporary fix from time to time. It all started five years ago. At the time, I had just finished another round of the Dukan Diet and while doing that I thought that if I had the willpower of only eating protein for such an extended period of time, I could certainly change my habits and eat a more balanced healthy diet on a regular basis. I had a restaurant back then called “Factory,” and when I started to create and develop recipes that were healthy but tasty, I decided to offer that to my clients too. That’s how “Factory Fresh” was born. We were the first and most delicious healthy meal plan business in Beijing. Because I wanted to offer more, I started a course of certification in fitness nutrition. At that time I was already in love with fitness too, so I decided to be certified as a fitness trainer. That’s how it all started, and without planning much I’ve turned my career from being a chef and restaurant owner to becoming a fitness and nutrition coach.

Camila Betin at the gym

What is the importance of having a consistent workout regimen during pregnancy and what are some of the attendant benefits? 

What happens to our body during pregnancy is something that is so magical and wild that it seems like a miracle. In order to generate, nourish and give birth to a baby, a woman’s body changes to accommodate and best serve this main purpose: the fetus’ health and well-being. It starts to accumulate fat to give you energy during labor and breastfeeding. Your muscles and ligaments loosen, so they can easily make room for the baby growing inside of you and among your organs. The same happens to your joints, especially hips and pelvis, so that you can push this little human being out when the time comes. Your blood volume can increase by 50 percent, you retain water, and your skin may change color; your feet may also expand. You start to carry a lot of weight around your mid-section which may change your posture.

By the beginning of the third trimester, many women will be rounding their shoulders, and tilting their hips forward – tucking their tailbone and deactivating the glutes – which gives even more work for the lower back, which is already covering for the abdominal muscles that are too extended to do their job.  A lot happens during those nine months and if you don’t have a strong body, you might feel those changes in a very uncomfortable way. Consistent exercise helps to balance out those changes, and with the right choice of training you can strengthen the muscles that get overextended (hamstrings, back, core) and stretch those that get too tight (chest, shoulders and hip flexors). Glutes should receive some much needed attention too, so they keep working as they should and the chances of a lower back and hip pain will be minimized. To put it simply, you really want to have a strong body to support your pregnancy.

Betin working out

How much has diet played a part in your fitness journey?

I don’t love the word “diet” because it’s usually related to something you do for a short period of time to achieve rapid results. I prefer to use “nutrition” as the word to describe the way we eat. And nutrition is for sure the main player in anyone’s fitness journey. You can’t unlearn bad nutritional habits. What you eat will define not only how you look, but mainly how you feel, how you perform, and how healthy you really are. If you don’t eat right, going to the gym will not do much for you.

What does a typical day of meal prep look like for you?

Honestly I haven’t had a chance to meal prep in a long time. But that’s definitely something that helps to guarantee good nutrition all day long. Even if you are not into portioning food in boxes for seven days in a row, there are a few things you can do to make your life easier when it comes to eating well. You can prepare some grains, and have it in your fridge or freezer to mix with whatever veggies and meats you have. You can boil eggs beforehand for a snack or to power up a main course. Veggies can be chopped in advance. You can also make energy balls and keep them in the fridge for a quick bite, and so on.

How are you able to handle the responsibilities of being a mom and a fitness coach, as well as your own personal fitness journey?

I have an awesome husband and a great ayi – and I love what I do, so inadvertently, all the effort I put in is also a pleasure. I limit the number of clients so I can also have the time to take care of myself and be with my family. I don’t take clients at night, for example, so I’m always home at around 5pm for dinner, bath time, bedtime. At the end of the day, it is all about finding a work-life balance.

Betin working with her clients at the Canadian Embassy

How was your fitness journey in your first pregnancy different from your current fitness journey?

When I got pregnant with my first baby I had planned to keep exercising and eating the way I was before pregnancy. But as soon as I told the family that we were expecting, one of the first things I heard is that I should be careful because I was working out too much. Of course I knew I would need to change the type of training to best adjust it to pregnancy, but all the warnings made me worry and made me feel a bit guilty. I took a long time to conceive the first time and I knew that if anything bad happened, I would never forgive myself. So I stopped training during the first trimester.

I went back to it after 14 weeks but I wasn’t doing much; my body had relearnt to do nothing, and often I couldn’t overcome that feeling of quick fatigue. Motivation also changes. You are not going to see any great results as compared to before; you won’t get leaner, faster or stronger. Quite the opposite. All of it didn’t help me. Plus, I was constantly nauseated during the first months, so all my plans of following a great diet, went down the drain. At the beginning I couldn’t bear to eat anything else other than white, plain carbs. So it affected me psychologically too. Everything I had worked so hard to conquer was fading away. This time around I was prepared.

Last year I did a course to be fully certified in pre- and postnatal fitness instruction. I did it for my clients, but also for myself. I wanted to be ready and “armed” with knowledge, to be able to keep training knowing that what I was doing was safe, for me and my growing baby. I never stopped exercising, I even enrolled in more fitness training classes. I’ve changed my routine, and my routines to my needs, but I’m there, at least three times a week. I wish I could be doing more, but I’m still working a lot, so I had to accept that I get tired and I also need the time to rest. It has been great for me and I think it’s a good compromise, or at least the best I can hope for. I do a combination of strength training, cardio and yoga and I believed it is has me covered.

Betin leading a fitness class

How many classes a week do you do and what do they entail?

I teach around 12-15 classes per week. It might be more or fewer, depending on holidays and business trips my clients may have. I have one group class at the moment, at the Canadian Embassy. All the other classes are personal training classes. From postnatal to muscle building, general fitness improvements are quite relative. Each client has a different fitness level, specific needs and goals, so the classes are built around that.

What would your advice be to soon-to-be moms who want to start or continue to work out during their pregnancies or moms who are trying to get back in shape after having their little bundles of joy?

For those who are pregnant I would strongly suggest to;

• Talk to their doctors and make sure they are okay to keep exercising,
• Find a good trainer who can guide you through a safe exercise routine during pregnancy
• Stay active and don’t turn your life upside down because you are pregnant. Try to live it as normal as possible and try to enjoy it. For those who want to go back into shape after delivery, my main advice is to do it step by step. Don’t overwhelm yourself with a strict diet or crazy workouts. A new baby changes the entire routine of a family and it’s important to first find your way in this new journey. Don’t rush, rebuild your strength from within (there are specific exercises for that too). Focus on eating a healthy and balanced diet, take the time to rest, and take the time to enjoy your baby that will grow up so fast. Find a way to exercise that you actually enjoy, and try to be consistent.

For those who are unable to attend fitness classes, what sort of workout or exercises can they do around the house or at work?

There are many, and the Internet is full of them. There is no need for machines or a room in order for us to move. We were “designed” to be active, but along the way “evolution” took us out of it and planted us in chairs. Of course, going to the gym – or to any specific place – and having others around you also exercising helps with motivation. But we should aim to be more active in general.

Photos: Courtesy of Camila Betin, Canadian Embassy Beijing, aeworld.com, Fitness