A Motherly Transformation: Healthy Baby, Healthy Rebound:
An Exclusive Interview with Former Figure Competitor Vicky Tringali
As athletes we spend countless hours in the gym, read the 
latest studies on exercise and nutrition, and search the deepest depths of the internet with the hope of finding some extra detail that will help us optimize our physiques. But, for the female athlete, the most important thing she’ll ever do with her body is become a mother. Despite the flood of information from a million self proclaimed guru’s about how we can use diet and exercise to take our physiques to the next level, there’s very little credible information available for the pregnant mother who wants to do what’s best for her and her baby. Recently I was able to speak with former national level Figure competitor Vicky Tringali who detailed how new and expecting moms can optimize their health, have a healthy pregnancy, and use diet and exercise to rebound to their pre-pregnancy body in this Rx Muscle exclusive interview.
Q.) Before we talk about how moms can transform their physiques, I’d like to back up a bit and talk about pregnancy. The traditional approach to nutrition during pregnancy for most women has been to essentially eat whatever they want because they're eating for two. Could you describe how that approach could potentially be detrimental to the health of not only the mother, but the baby as well?
A.) Too often, women take the approach that they are eating for two when they are pregnant. This could not be more wrong when it comes to nutrition for both the mom to be and the growing fetus. During pregnancy, a woman needs to consume an additional three-hundred calories per day to satisfy the needs of both her and her unborn child if she is having one child. Multiples require additional calories. To put this in perspective, this amounts to the equivalent of eating an additional sandwich. Also, the additional caloric intake does not come into play until the second and third trimesters.
I gained twenty-three pounds during my first pregnancy and twenty during my second. Both of my girls were full term, and they were both healthy babies weighing in at 7 lbs. 11oz. and 6 lbs. 15 oz. When a woman gains too much weight she runs the risk of developing hypertension and gestational diabetes. Additionally, excessive weight gain can put extra weight on the fetus, making it difficult to have a natural birth if the baby is too big for the birth canal. Also, sleep can be greatly affected by excessive weight gain, making it very tiring for the mother-to-be and stressful on the fetus. Eighteen pounds of weight gain is the minimum amount of weight necessary for a woman to gain during a full term single birth pregnancy. I cannot stress enough, how important it is for a woman to obtain prenatal care as soon as she learns she is pregnant. An obstetrician can monitor everything to help ensure a healthy pregnancy for the mother and the fetus.
Q.) How can moms-to-be design a nutritional approach to optimize the health and development of their baby?
A.) If a mom-to-be has specific nutritional/dietary needs, she should seek the advice of a registered dietician. I can say that with both of my pregnancies, I made certain that I always consumed protein, along with healthy fats and carbs at every meal. Fresh vegetables and fruit were a must for me. I made my protein shakes with fruit and oatmeal in order to get a healthy meal for myself and my girls. I consumed dairy products that were either nonfat or low fat, and I made certain that I was eating every three hours. I consumed small meals so as not to over expand my stomach and add any additional discomfort to already expanding midsection. I should note, however, that I was hypoglycemic for both of my pregnancies. It was necessary for me to eat frequently.
Prenatal vitam
ins are a must during pregnancy. If you are taking your vitamins consistently, you should be getting plenty of iron and folic acid, as well as, Omega’s for the developing fetus. Also, make certain to drink plenty of water during pregnancy. Dehydration can cause pre-term labor symptoms to occur. This, too, I know from both of my pregnancies.
I was not feeling well one day during my first pregnancy, and I had no appetite all day. As a result, I ate my breakfast, but chose not to eat the rest of the day. I kept myself hydrated. At least I thought I did. But, after an emergency trip to the hospital via ambulance, I learned that I was in ketosis and dehydrated. I learned the hard way, that even if you do not feel like eating, your growing baby does want to eat. If he or she is not given what they need, they will definitely let you know in a very hard way.
Q.) Are there any foods that you feel should be totally avoided during pregnancy? If so, what foods and why?
A.) In my opinion it’s best to avoid fried foods and high sugar/high fat content foods such as cakes, pies and cookies. There is less nutritional benefit to the mother to be or to the unborn baby in fried foods. Food high in fat and sugar are also less beneficial to the mother and the fetus.
Q.) What are your thoughts on caffeine during pregnancy?
A.) Listen to what your OB tells you, and limit your caffeine intake accor
ding to their advice. I personally prefer tea over coffee. Tea has less caffeine and lots of antioxidants.
Q.) What, if any, supplements do you advise women to use during pregnancy? Why?
A.) Use your prenatal vitamins and listen to your doctor’s advice. I believe pre-natal’s are crucial to the mother and the fetus, especially if you are a woman who doesn’t have healthy eating habits. I included a Whey Isolate protein shake every day of my pregnancy. I personally believe that extra protein is good for both the mother and the baby. Also, since I continued strength training and running during my pregnancies, I wanted to consume adequate protein to maintain my muscle.
Q.) Given the lack of formal nutritional education that most doctors receive, where should women look to find reliable information about nutrition and supplementation during pregnancy?
A.) If a woman has specific nutritional questions she wants and needs answered, she should seek the advice of a Registered Dietician (RD). One tip I can offer expecting moms that many doctors do not tell them, you can easily avoid morning sickness by eating. More often than not, morning sickness is caused by low blood sugar. If a woman can keep a healthy and steady diet throughout her pregnancy, she can avoid morning sickness. I didn’t experience morning sickness for either of my pre
gnancies. However, I also ate small meals frequently throughout the day from the moment I woke in the morning until I went to bed at night.
Q.) What are your thoughts on resistance training during pregnancy?
A.) Resistance training is perfectly okay during pregnancy if the mother was already strength training prior to conception. I wouldn’t recommend beginning a new exercise routine during pregnancy, but it’s perfectly fine to continue doing what one is already accustomed to. With that being said, beginning a walking program or prenatal yoga could be a safe option if you’ve never exercised before could be a safe option. I wouldn’t recommend taking up rock climbing, kick boxing, or strength training while pregnant.
It’s important to remember to reduce the amount of weight that you lift during the pregnancy process. A woman doesn’t want to strain while lifting weights either. If she feels pain, has labored breathing, or feels any sort of discomfort while resistance training she should stop immediately and reduce the weights the next time she exercises.
Q.) Let's jump ahead to after the baby's born. If a mother is breast feeding, what type of nutritional strategies should she employ?
A.) A nursing mother needs to remember that hydration is extremely important to keep the milk supply. Immediately after a nursing session, a mother should consume at least 16 ounces of water to rehydrate her body. If you are a mother who nurses, you also want to consume additional calories to compensate for the caloric burn taking place while nursing. A mother can burn up to 700 kcal per day if she nurses exclusively. The additional caloric intake is roughly 500 per day, depending upon your activity level. Keep in mind, that what you are 
eating eventually gets passed to your baby. Keep spicy foods to a minimum (as extra spice in your diet can create quite a messy diaper for your baby), avoid alcoholic beverages, and limit your intake of caffeine.
I nursed both of my girls (Gianna for 10 months and Sephina for 16 months). When I nursed, I did not supplement them with formula. As a result, I lost all of my baby weight within weeks of giving birth. I am not suggesting that it’s wrong to choose formula. My daughters both hated formula and would drink fluids only if they came from me. What I AM saying is, nursing mothers have an advantage on postnatal weight loss because of the natural caloric burn that takes place. When I nursed, I made a point of drinking a protein shake at least once per day, and I also made a point of eating peanut butter. I personally believe that the reason so many peanut allergies exist today is because of lack of exposure to nuts at an early age. Neither of my daughters has food allergies, and both began eating peanut butter at twelve months of age.
Q.) There are some that believe everyday items like shampoo's, deodorants, and even things like scented soaps, contain toxic chemicals that can be absorbed through the skin and passed onto the baby during breast feeding. What are your thoughts on this?
A.) I suggest women avoid harsh chemicals, lotions, soaps or strong perfumes on their breasts while nursing simply because the baby will taste and ingest those products. If you have ever washed your hands with a really strong soap and then soon after licked something off of your fingers, you may have tasted soap. Imagine your infant tasting that taste every time he or she goes to nurse. Not to mention, ingesting soap can make a person’s stomach very sick. Err on the side of caution and keep the breasts free of outside chemicals and products until you are fin
ished nursing.
Q.) In a perfect world where schedule and lifestyle factors don’t come into play, do you believe it's more beneficial to breast feed, as opposed to using one of many available formulas?
A.) I personally believe that nursing is far more beneficial to your baby. Again, this is just my opinion, and I am not saying that moms are wrong for using formula. I personally believe that manufactured formulas cannot compare to what Mother Nature has created. Formulas cannot beat the immune support a baby is getting from his/her mother’s milk.
Q.) After the baby is born and mom has had a few weeks to get back on her feet, when do you believe it's ok to get back to the gym?
A.) As soon as your OB gives you clearance, hit the gym! I was told to wait to wait six after both of my daughter’s births. I strongly suggest that each woman listen to her body. You know when you are feeling up to physical activity. There is no formula to determine when you will be ready.
Q.) In your opinion, what's the most important aspect of starting a diet and exercise program that typically gets overlooked?
A.) The most important thing is not expecting too much too soon. Remember your body changed over the course of approximately forty weeks to create a new life. . Do not expect to get your “old” body back as soon as you give birth. Give yourself time, set realistic goals and don’t get discouraged if you have a few setbacks.
Q.) Do you recommend women begin a resistance training program? If so, what's a good way to go about designing something that fits their needs?
A.) I cannot strongly emphasize enough how important it is for women to incorporate resistance training. There are numerous benefits besides sculpting your physique. The risk of osteoporosis is greatly diminished, and it helps maintain or add lean muscle tissue which is the number one factor in determining metabolic rate. For that reason alone weight loss occurs much faster than with just cardiovascular training alone.
If a woman has n
ever worked with a personal trainer, I suggest she hire one; even if only for one month. However, it’s important to screen them to make sure they have appropriate certifications and credentials. Besides a National Certification, be sure to look for someone who has experience with women and meshes with your personality. A good trainer can teach form and also detect improper movement patterns. Also, the trainer can help set realistic goals and allow her to achieve them.
Q.) One of the challenges new parents face is finding a way to balance their new family life with their other day-to-day responsibilities. Do you have any tips for how they can better organize their time so they can make it to the gym?
A.) If you ask most women, they will tell you when and how often they get their nails done, their hair cut or how many doctors’ appointments they have. They rarely miss or cancel any of the previously mentioned things, so I suggest women make exercise a scheduled appointment in their planners. Decide what time of day is best for you and set that time aside.
If you are someone who is a gym member, make certain your gym provides day care. If no day care is available, then speak to your partner and stress to them the importance of having your exercise time. Let them know that they must watch the baby long enough for you to exercise. Plus, it gives them additional bonding time, and it de-stresses your body and mind. It also makes it easier to tackle everyday activities.
If you are someone who enjoys exercising at home, plan your workouts around nap time and have your baby monitor nearby. If you want additional bonding time with your baby, use him/her as part of your exercise routine. You can put your baby in a stroller and do walking lunges or squats, or hold them on your lap while you do abdominal crunches. Babies love peek-a-boo, and mommy crunches are a great way to do, “Here’s my face! Where did it go?”
Q.) If a mom is no longer breast feeding and looking to transform her physique, are there any supplements that you'd recommend?
A.) I recommend Whey protein shakes, either in powder form or ready-to-drink. Too many moms say they don’t have enough time to eat, or they say they eat poorly because they are on the road with their kids all of time. Shakes are convenient and allow you to get something of nutritional value.
Also, I recommend creatine monohydrate for adding lean muscle, if that is one of the mom’s goals. When taken properly, I believe it can be beneficial.
Q.) If there was one piece of advice you could give to current and expecting mothers, what would it be?
A.)Take care of YOU!!!! You are number one. Your family depends on you, and they want and need for you to stay healthy. Let’s face it, a sick or an unhappy mom makes for an unhappy household! Exercise keeps you healthy, and happy and SANE!!!!
Also, please remember, that your child is just that….YOURS! You know what is best for him or her. Other parents or family members are always going to try to offer advice, but at the end of the day, it is you who is responsible for him or her. Mistakes may or may not happen, but they are yours from which to learn and grow. Love every minute you get with your child because the time goes by a lot faster than you think!
Q.) If someone would like to get in with you contact for diet or training inquiries, how can they reach you?
A.)I can be reached at [email protected] or for more information visit www.teamvic.com
The first step to becoming a happy mom is becoming a healthy mom. It’s critical that expecting moms understand the impact their health and lifestyle choices have on their babies. Establishing healthy eating habits, incorporating an exercise plan, and regular pre-natal visits will go a long way towards ensuring that mom and baby both enjoy a happy, healthy pregnancy.
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