SELF Magazine- says YES to Body By Trimester Pregnancy Exercise DVD series

SELF Magazine and Dana Meltzer Zepeda,have given Body By Trimester two thumbs up!! Read the review from SELF Magazine on the pregnancy exercise DVD set. http://www.self.com/fitness/blogs/freshfitnesstips/2012/06/prenatal-workout-dvds.html

Bodybuilding.com – 10 Top Pregnancy Diet & Exercise Tips From Fitness Expert Kelly Rennie

Bodybuilding.com — 10 Top Pregnancy Diet & Exercise Tips From Fitness Expert Kelly Rennie.

Way to go Bodybuilding.com!! Bodybuilding.com mentions 10 great tips to pregnancy and exercise. They even mention the importance of toning the pelvic floor. This is a great article by them. Check it out!

One more reason to combine fitness and pregnancy!

Obesity during pregnancy and childhood autism…is there a link?? Just this month, a new study from the Journal of Pediatrics has been released stating that autism may be linked to maternal obesity. There has been a 23% increase in Autism in children in just the past 2 years, and it was 60% more likely that their mothers were obese. If there weren’t enough reasons before to exercise during your pregnancy, here is one more reason to stay fit and keep that extra weight gain off.  To view this report from ABC, Autism Linked to Maternal Obesity, Diabetes – ABC News.  You can find more pregnancy fitness tips on the Pregnancy Exercise Frequently Asked Questions page.

ACOG’s latest study supporting exercise during pregnancy!

ACOG has released a new study concluding that it is safe to start exercise at the time of pregnancy. They go even further to say that you may exercise at a moderate intensity if you are inactive, and at a vigorous intensity if you are active. Please read below for the details of their study.

Exercise During Pregnancy
Fetal Responses to Current Public Health Guidelines
Linda M. Szymanski

OBJECTIVE: To evaluate acute fetal responses to individually prescribed exercise according to existing guidelines (U.S. Department of Health and Human Services) in active and inactive pregnant women.

METHODS: Forty-five healthy pregnant women (15 non-exercisers, 15 regularly active, 15 highly active) were tested between 28 0/7 and 32 6/7 weeks of gestation. After a treadmill test to volitional fatigue, target heart rates were calculated for two subsequent 30-minute treadmill sessions: 1) moderate intensity (40 – 59% heart rate reserve); and 2) vigorous intensity (60 – 84%). All women performed the moderate test; only active women performed the vigorous test. Fetal well-being measures included umbilical artery Dopplers, fetal heart tracing and rate, and biophysical profile. Measures were obtained at rest and immediately post-exercise.

RESULTS: Groups were similar in age, body mass index, and gestational age. Maternal resting heart rate in the highly active group (61.6 7.2 beats per minute [bpm]) was significantly lower than the nonexercise (79.0 11.6 bpm) and regularly active (71.9 7.4 bpm) groups (P(22.3 2.9 minutes) than regularly active (16.6 3.4) and nonexercise (12.1 3.6) groups (P<.001), reflecting higher fitness. With moderate exercise, all umbilical artery Doppler indices were similar pre-exercise and postexer- cise among groups. With vigorous exercise, Dopplers were similar in regularly and highly active women with statistically significant decreases postexercise (P<.05). The group time interaction was not significant. Postex- ercise fetal heart tracings met criteria for reactivity within 20 minutes after all tests. Biophysical profile scores were reassuring.

CONCLUSION: This study supports existing guidelines indicating pregnant women may begin or maintain an exercise program at moderate (inactive) or vigorous (active) intensities.

Press: Newburyport Today

Dr. Christannah Waters, OB/GYN, Women’s Health Care, would like to introduce clients to the new Body by Trimester, a prenatal fitness program designed by her sister, Joy Southworth. One of Dr. Water’s particular interests include fitness during pregnancy. To make an appointment with Dr. Waters, please call 978-556-0100.

The first prenatal exercise DVD of its kind designed and demonstrated by a pregnant personal trainer −Joy Southworth, founder of Body Design by Joy, LLC, is sharing the secret recipe to staying fit during pregnancy. Her reputable and distinctive surefire method has worked for her clients in her studio, and now she has brought it to film for every expecting mother to see and experience. This three DVD-set contains a DVD specific to each trimester and features Southworth during her pregnancy as she leads viewers through nine different energizing workouts, one trimester at a time.

The DVD series includes three different workout routines for each trimester, for a total of nine unique and effective workouts that follow ACOG (American College of Obstetricians and Gynecologists) guidelines.

Southworth’s three DVD-set set can be ordered online at www.bodybytrimester.com. She also created a postnatal fitness series to help new moms bounce back. Keeping in mind the time constraints of new moms, Joy created high energy, fat-burning bursts that are only 10 minutes long! The postnatal series will be available in the spring.

Press Release: Body By Trimester Releases the First Prenatal DVD of its Kind

“Joy Southworth brings exercising during pregnancy to a whole new level… her method is invigorating and powerful!” — Dr. Lees, ER Physician & mother of 3

February 15, 2012: The first prenatal exercise DVD of its kind designed and demonstrated by a pregnant personal trainer, Joy Southworth — founder of Body Design by Joy, LLC — is sharing the secret recipe to staying fit during pregnancy. Her reputable and distinctive surefire method has worked for her clients in her studio, and now she has brought it to film for every expecting mother to see and experience. This three DVD-set contains a DVD specific to each trimester and features Southworth during her pregnancy as she leads viewers through nine different energizing workouts, one trimester at a time. “Prenatal care is essential to a healthy and happy mom and a healthy and happy baby, and my DVD supports that mission with conviction” Southworth exclaims!

Born and raised in Gilford, NH, Southworth graduated from the University of Connecticut where she played four years of Division I field hockey. Southworth is now a Certified Personal Trainer and Strength and Conditioning Specialist, as well as a Certified Pre/Postnatal Exercise Specialist. Southworth is the founder and owner of Body Design by Joy, LLC, a personal training business in central New Hampshire. She works predominantly with women in their 20’s, 30’s and 40’s.  Years before Southworth became pregnant with her first baby, she became very interested in pregnancy and exercise, and how one can safely combine the two.  Her own research grew into pursuit and completion of her certification in pre/postnatal exercise. Once she became pregnant with her first child she coupled her education with personal experience and carefully crafted her own prenatal fitness program. “Each trimester is so unique for the woman’s mind and body,” she says. Southworth discovered how combining just the right exercises for each trimester made for a very satisfying, energizing, and beneficial routine, and ultimately, a smoother, speedier recovery. The benefits enjoyed in prenatal exercise were no longer data on a page, they were an inspired self-discovery that drove Southworth to reach out to women in pregnancy universally. Thus she began the creation of her prenatal fitness DVD series at the end of her first pregnancy, and then continued the process and filming during her second pregnancy this past year.

The DVD series includes three different workout routines for each trimester, for a total of nine unique and effective workouts that follow ACOG (American College of Obstetricians and Gynecologists) guidelines. Each trimester contains two 25-minute workouts, based on Southworth’s own belief “that with the right type of training we don’t need more time than this.” The workouts combine circuit training with breathing and abdominal exercises, and utilize weights and a stability ball. Southworth explains, “Each trimester also includes one express workout, which is about 15 minutes long, because let’s face it, sometimes that’s all the time we have!”  She also includes a section on diastasis recti, which describes how to check for it, and the modifications that should be made if it does develop. “Many women suffer from this condition and there is very little support or information available to them. I have formulated an exercise program to help avoid diastasis or minimize it, if it does develop.” The trainer elaborates, “In the third trimester I include some very important breathing, strengthening, and stretching exercises created specifically to prepare for the child-birthing experience.  Each labor and delivery experience is very different, but there is no question, that all women will be better prepared, physically and mentally, to handle it when they are physically fit.”

“With each trimester the level of intensity changes, as the growing fetus puts more strain on our bodies. I pay special attention to strengthening the upper back, legs, abdominals, and pelvic floor! Keeping these muscles strong throughout pregnancy helps to minimize low back pain, prepare for the physical feat of labor, and maintain strength and endurance to care for our newborns. And ultimately, we prime our bodies to bounce back to our pre-pregnancy shape that much sooner!  All of these physical benefits come wrapped in the most valuable benefit of all…better self-esteem and wellbeing!”

Southworth’s three DVD-set set can be ordered online at www.bodybytrimester.com/order. She also created a postnatal fitness series to help new moms bounce back. Keeping in mind the time constraints of new moms, Joy created high energy, fat-burning bursts that are only 10 minutes long! The postnatal series will be available in the spring.

Body by Trimester DVD Sample-Trimester 1

Prenatal Workout-Body by Trimester www.bodybytrimester.com (1:11)


Shot on a west coast beach, the first of three DVDs includes a fun and energizing mix of workouts to get you started in the first trimester: two 25-minute interval training workouts, and one 15-minute express workout. Joy utilizes the dumbells and the stability ball to help you strengthen and tone your arms, legs, glutes, and core, as well as condition your heart through circuit-style training. As she has tailored the workouts for the beginning of pregnancy, the muscles emphasized include your upperback, legs, abdominals, and your pelvic floor. There is a section on how to check for diastasis recti and what type of modifications you should make if you have it. There is also an excerpt from OB-GYN, Dr. Waters on the guidelines for exercise during pregnancy.

Exercise during pregnancy? Yes–even some extreme sports.

I agree with Carrie Cooper, mother of 2 and avid rock-climber! There is nothing better than a great workout when you are pregnant. It is so invigorating and refreshing! My new prenatal workout DVD, Body by Trimester, is one of its kind. It challenges the already fit to keep going strong and teaches those new to exercise the importance of being fit and healthy during pregnancy.

USA TODAY published a great article on exercise during pregnancy.

Welcome to Body By Trimester Blog

Welcome to my blog! My name is Joy Southworth. I’m a personal trainer and pre/post natal exercise specialist from NH, and I just created and produced a prenatal exercise DVD series like none of the others out there, Body by Trimester. There are 9 trimester specific workouts that take prenatal exercise to the next level. My workouts are challenging and invigorating. I hope you will join me on this unforgettable journey!