Having a baby is an exciting time.  But it can also be very confusing as you deal with your body's many changes. Here, Lauren Williams, a Doula, Childbirth Educator, Personal Trainer, and Owner of Belly Bliss in Denver, Colorado shares her expertise about working out while you're expecting and after your baby is born.

Up until how late in your pregnancy do you recommend exercising? As long as mom is healthy and has the OK from her doctor or midwife, she can work out until she has her baby, even past her due date. We have only had one mama in four years go into labor in class :)

How soon after having a baby is it safe to start exercising again? Usually 6-8 weeks depending on your birth experience. A doctor or midwife will do a postpartum visit with the mama and tell her when she is safe to return to exercise. After giving birth it is important that mama gives her body time to heal and adjust, the workouts will be there when she is ready.

How do pre-natal and post-natal classes differ? Prenatal classes focus on letting the body and hips open, making space for baby to grow and keeping mom strong and comfortable while that happens. We also focus on preparing for childbirth both mentally and physically. Postnatal classes are focused on bringing the body back in and building strength so mama can hold baby and carry baby around in ways her body was not used to in the past.

Can yoga help with fertility? Dr. Alice Domar, researcher at Harvard Medical School, did a study with women who had been trying to get pregnant for a year or more. She put them on a program that included Yoga and exercise, 50% of those on the program became pregnant within a year as opposed to 20% in the control group who were not on the program that included Yoga and fitness.

What are the biggest challenges women who are expecting face when it comes to maintaining their fitness routines while pregnant? Sometimes, it is exhaustion, sometimes stomach upset or heartburn, sometimes it is just finding the time. Usually once a mama comes to class she feels better, sleeps better and is more relaxed. 

Are there any types of exercise you should avoid while pregnant? Women should always consult with their doctor or midwife before starting any exercise program. Other than that women should avoid twisting, overhead lifting, laying on their back or doing anything that could risk falling. At Belly Bliss we always focus on what mama can do as it is still a lot! Often our mamas say they are excited about how much we do challenge them and how much better they feel after a class.

Any nutritional advice? Diet is so important during pregnancy and breastfeeding but can be tricky with all of the hormone changes and cravings. Our nutritionist has great advice when she says to keep it simple and try to eat foods as close to the way nature provides them as possible.

Check out Belly Bliss' class schedule here.

About Belly Bliss
Founded in 2008 by Lauren Williams and Deb Mills, Belly Bliss is Denver's premier pregnancy center. Belly Bliss brings together four unique businesses under one roof to create a community for women who are preparing for pregnancy, who are pregnant, and who are mothers.  Belly Bliss offers prenatal fitness, Yoga and Barre classes, Mommy & Me classes such as Yoga, dance and playtime classes and toddler play and Yoga classes. In addition, Belly Bliss offers childbirth education and parenting workshops, holistic health services such as massage and acupuncture, and an eco-friendly retail with products for mom and family.