Pregnancy is an exciting time of life filled with wonder and joy as you prepare to bring a brand new baby into the world. But it’s also filled with questions—and a whole lot of unsolicited advice! Keep your sanity by keeping things simple to thrive through a healthy and fit pregnancy and enjoy this special time.

10 Tips for a Healthy and Fit Pregnancy

Pregnancy is an exciting time of life filled with wonder and joy as you prepare to bring a brand new baby into the world. But it’s also filled with questions—and a whole lot of unsolicited advice! Keep your sanity by keeping things simple to thrive through a healthy and fit pregnancy and enjoy this special time.

1. Keep up with Your Workouts

It’s important to keep your body moving and flexible as you prepare for labor. Studies show that expectant moms who are active during pregnancy may have easier deliveries, healthier babies, and quicker recoveries. For a lot of moms, exercising makes them happier, less anxious, and feel more in touch with their growing body. 

Many moms-to-be find that they can maintain most of their previous activities during pregnancy and some may even increase activity slightly. Always consult your doctor or midwife.

Exercises to Avoid

For the safety of you and your baby, avoid all contact sports or any activity that involves the possibility of falling. Avoid straining the joints and hips, difficult yoga positions, or jogging on the road without checking with a doctor first.

2. Get Outside Every Day

It’s important to include time outside in your daily routine! Sunshine helps your body produce Vitamin D and the natural light will support a healthy circadian rhythm. Indoor air can be up to 70 times more contaminated than fresh outdoor air, and getting outside every day has even been shown to support eye health! The most obvious benefit of dedicated outside time is the natural tendency to exercise while outdoors. Go on a walk, enjoy nature, and make the most of your nearby parks and green spaces.

3. Continue Intermittent Fasting

Pregnancy doesn’t mean giving up your healthy strategies! You may continue intermittent fasting, simply reduce your fasting window and increase your eating window. Our clients thrive when they practice a 12/12 intermittent fasting protocol. This allows more time during your eating window to ensure you’re consuming the appropriate amount of calories. 

Many practitioners are not current on the latest intermittent fasting and pregnancy research, but there are more and more who are. If you need to change providers to find one who supports your healthy lifestyle, don’t be afraid to switch!

4. Focus on Whole Foods

This might sound like a given, but the first trimester is usually the worst in terms of nausea, and it often turns into survival mode—eating whatever will stay down. This can easily turn into a habit of eating whatever sounds best in the moment, even after the morning sickness phase has passed. Do your best to eat nutrient-dense foods that will nourish your body as well as baby’s. Include as many colorful fruits and veggies as you can every day!

5. Take Your Supplements 

Your doctor will probably prescribe prenatal supplements to make sure you and baby get all the nutritional support you need. This may sound simple enough, but with everything you need to do every day, it’s easy to forget your prenatals. Try setting a daily reminder or alarm in your phone so remembering becomes effortless!

6. Track Your Macros

Nutrition is always important, but even more so during pregnancy. Eating balanced macros isn’t always intuitive, and if you’re not paying attention, it’s easy to go overboard on one macronutrient (hello, carbs!) while neglecting another (sorry, protein). Not only that, when your eating habits shift, it can be difficult to know how much you’ve consumed in a day—and if you’re meeting your nutritional needs. It takes just a few minutes each day to track your macros and there are plenty of free apps that make it simple!

7. Stay Hydrated

We all know how important it is to stay hydrated, but it’s even more important when you’re pregnant! Water does everything from lubricating joints to supporting kidney health to maintaining normal bowel function. It even helps reduce swelling by flushing the body and reducing water tension. The general recommendation for pregnant women is to drink ten 8-ounce cups of water every day, but talk to your doctor to know what’s best for you.

8. Get Enough Sleep

This can be easier said than done, but the importance of sleep can’t be denied. It helps reduce stress and inflammation, improves alertness, boosts mood, and so much more. If you’re having trouble sleeping, or you just want to start good habits to help avoid sleep issues, try these simple, free tips!

• Maintain a regular sleep/wake cycle

• Exercise regularly

• Cut back on fluids at night

• Avoid spicy foods and heavy meals before bedtime

• Sleep on your left side

9. Reduce Stress

Stress affects us all, and preparing for a baby can add to it, so be mindful of your stress level. Actively taking steps to reduce it will go a long way! Try these helpful, free techniques to invite calm into your daily routine. You can use them after baby comes as well!

• Meditate - even a few minutes every day

• Breathe Deeply - take a break and spend 5 minute breathing deeply

• Be Present - slow down and really live in the moment

• Reach Out - connection is key so get social (and brighten someone’s day!)

• Practice Gratitude - keep a daily journal of what you’re grateful for

10. Give Yourself Grace

The hard days will inevitably come, but don’t get down on yourself when things don’t go your way or you don’t tick every to-do box on your list. Some days you’ll feel like super-woman and other days you’ll be proud of yourself just for getting dressed. No matter how many ounces of water you drink or workouts you get in this week, be as kind to yourself as you would to your best friend—we all deserve a little grace!

If you’re excited about a healthy and fit pregnancy—but you’ve still got questions about intermittent fasting and macros and workouts—then join us for the next FASTer Way to Fat Loss round AT: on August 1st! We will help you address the special and changing needs during this unique time of life!

We’re here for you every step of the way because you deserve a healthy and fit pregnancy and your baby deserves a healthy start to life!