Welcome to the MamasteFit Week by Week Pregnancy Update! We are now in week 29, and I’m thrilled to share this journey with you as I navigate my fourth pregnancy. If you’re pregnant, be sure to comment below and let us know how you’re feeling—we’d love to connect and support each other during this incredible journey.
Before diving into what to expect during week 29, I want to share some exciting news. My book, Training for Two, is now available for pre-order and will be released on September 10, 2024, just a bit after my baby is due. This book is packed with information on how to stay strong and pain-free throughout your pregnancy, and it includes workouts to help prepare for birth by creating space in your pelvis and releasing tension in your pelvic floor. With pictures and QR codes linking to video breakdowns, it’s designed to make following the exercises straightforward and effective. Check out the pre-order link in the notes below!
Baby's Development in Week 29
Now, let’s talk about your baby! At week 29, we are well into the third trimester, and the baby is growing rapidly. Here’s a snapshot of what’s happening:
- Size and Weight: Your baby is now the size of a butternut squash or a 90s-style fanny pack. They are starting to put on more fat, which is crucial for temperature regulation and energy storage.
- Skin and Fat: The baby’s skin is becoming less translucent as they develop more white fat. This fat helps with temperature regulation and energy storage, which is important for brain growth and overall development.
- Muscle and Bone Development: Your baby’s bones are hardening, and their muscles are getting stronger. You might notice their movements are more pronounced and stronger.
- Hair Growth: This is the time when your baby’s hair, eyebrows, and eyelashes are growing. Many babies will have these features at birth.
- Reflexes: Reflexes like the palmar grasp are developing, preparing your baby for life outside the womb.
Common Symptoms and Tips for Week 29
As your baby grows, you might experience some common symptoms and discomforts. Here are a few tips to help you manage:
Constipation: Increased progesterone levels slow down your digestive tract, which can lead to constipation. Increase your fiber intake, stay hydrated, and consider magnesium supplements. Our favorite electrolyte drink is LMNT, which can help keep you hydrated and support your digestive system.
Discomfort from Baby’s Movements: If your baby’s kicks and punches are painful, it might be due to tension in your broad ligament. Belly bands, belly sifting with a rebozo, or belly massages can help alleviate this discomfort. Swimming can also be beneficial as it makes you feel weightless, giving your ligaments a break.
3. Lightheadedness or Dizziness: As your belly grows, lying on your back can compress large blood vessels, leading to lightheadedness or dizziness. To avoid this, try to sleep on your side. If you wake up on your back, it’s usually your body’s way of telling you to change positions.
4. Anemia: With your blood volume doubling during pregnancy, you might experience anemia if your iron levels are low. Symptoms include fatigue, pale skin, and shortness of breath. Consider getting your ferritin levels checked and taking an iron supplement if needed. I use Needed’s iron supplement, which adjusts the dosage based on your ferritin levels (use code MAMASTEFIT for 20% off your first order.
5. Anxiety and Insomnia: Low iron levels can contribute to increased anxiety and insomnia. To help manage this, I’ve been drinking Needed’s sleep and relaxation support at night and listening to Gentle Birth meditations to help me relax and fall asleep.
My Personal Experience
Physically, I feel great. I’ve been consistent with my workouts, which has helped me avoid pelvic and back pain. I’ve continued to do the MamasteFit Prenatal Strength Program and have been filming the on-demand program’s workouts–so I’ve been getting a lot of quality movement in to support my pregnancy!
However, my low iron levels have contributed to increased anxiety, especially at night. I’m managing this with iron supplements, sleep support drinks, and meditations.
Mentally, it’s been a bit of a challenge, but I’m working on it. If you’re feeling similar, know that you’re not alone, and there are ways to help manage these symptoms.
Final Thoughts
Week 29 is an exciting time as we move closer to meeting our little ones. Remember to take care of yourself, stay active, and don’t hesitate to seek support if you’re experiencing any discomfort or anxiety. We’re all in this together, and sharing our experiences can make this journey even more special.
Thank you for joining us for this week’s update. Be sure to check out Training for Two!
Prenatal Support Courses
Learn the science of pregnancy and birth to take the mystery of labor away! Understand why you are feeling what you feel, and learn strategies to confidently move through pregnancy and birth!
- 9h+ of Video
- Support Group
- Close Captioning
- 5 Workouts/Week
- Gym Workouts
- Self-Paced
Instructor
GINA
Workout on-demand with our prenatal fitness workout videos! Each workout is 30-40 minutes to follow along as you exercise at the same time!
- Birth Prep
- All Trimesters
- Mobility Work
Instructor
GINA
Find comfort and relief from pelvic girdle pain throughout your pregnancy and postpartum period! This program incorporates myofascial sling focused exercises to stabilize across the pelvic girdle joints.
- 3 Weeks
- On Demand Workout Videos to Follow