Staying Fit for Two How to Exercise and Eat Healthily During Pregnancy

Kelsey Byers

Copyright © 2014 Kelsey Byers All rights reserved.

DEDICATION This book is dedicated to my baby girl, Brinkley Lynne Byers. Before she even came into this world, she inspired me to be so much more and to follow through with my goals. Growing my little girl during pregnancy motivated me to keep my body healthy through proper nutrition and exercise. Thanks to her, I strongly believe that motherhood can make you better. Once our babies arrive, they look to us as role models. We are setting the example for our kids as parents, and they deserve the best of us. Why not take care of yourself and focus on feeling your best? Life is all about enjoying your health and family. I want Brinkley to look at me and believe she can achieve any goal she sets her mind to.

TABLE OF CONTENTS ACKNOWLEDGMENTS............................................................................................................. 9 INTRODUCTION ....................................................................................................................... 10 CHAPTER 1: KEEPING PREGNANCY FIT—HOW I DID IT ........................................... 12 FIRST TRIMESTER: YOU’RE PREGNANT (WEEKS 1–12) .......................................................... 12 SECOND TRIMESTER: HELLO ENERGY! (WEEKS 13–28) ........................................................ 14 THIRD TRIMESTER: WHEN’S THIS BABY COMING? (WEEKS 29–40) ...................................... 15 CHAPTER 2: PREGGO BASICS ............................................................................................. 18 HAVE A PLAN .......................................................................................................................... 18 EATING FOR TWO .................................................................................................................... 19 THE BABY BELLY ................................................................................................................... 21 CLOTHING ............................................................................................................................... 22 HYDRATION ............................................................................................................................ 24 SLEEP ...................................................................................................................................... 25 WORKING OUT ........................................................................................................................ 25 LOSING WEIGHT POSTPARTUM ............................................................................................... 26 BREASTFEEDING ..................................................................................................................... 27 TIMES ARE CHANGING............................................................................................................ 27 LABOR AND DELIVERY ........................................................................................................... 28 BIRTH PLAN ............................................................................................................................ 28 CHAPTER 3: THINGS PEOPLE DON’T REALLY TELL YOU ABOUT PREGNANCY AND MOTHERHOOD, BUT YOU FIND OUT ANYWAY ................................................... 29 GAS AND BLOATING ................................................................................................................ 29 DISCHARGE ............................................................................................................................. 29 CONSTIPATION ........................................................................................................................ 29 BREAKOUTS ............................................................................................................................ 30 “THE GIRLS” ........................................................................................................................... 30 BELLY BUTTON ....................................................................................................................... 31 STRETCH MARKS .................................................................................................................... 31 LOOSE SKIN............................................................................................................................. 32 BELLY STRIPE ......................................................................................................................... 33 BACK FAT ............................................................................................................................... 33

WHEN YOU LEAVE THE HOSPITAL, YOU CAN STILL LOOK PREGNANT ................................. 33 FIT MOMMY ZOMBIE .............................................................................................................. 34 CHAPTER 4: FREQUENTLY ASKED QUESTIONS ........................................................... 35 CHAPTER 5: NUTRITION FOR A FIT PREGNANCY ........................................................ 49 GROCERY SHOP FOR SUCCESS ................................................................................................ 50 LEAN PROTEIN SOURCES ......................................................................................................... 51 COMPLEX CARBOHYDRATE SOURCES ..................................................................................... 52 SIMPLE CARBOHYDRATE SOURCES ......................................................................................... 52 VEGETABLE SOURCES ............................................................................................................. 53 HEALTHY FAT SOURCES .......................................................................................................... 53 FRUIT....................................................................................................................................... 54 CONDIMENTS........................................................................................................................... 54 LIQUIDS ................................................................................................................................... 54 PREGNANCY SUPPLEMENTS: ................................................................................................... 55 SUGAR ..................................................................................................................................... 55 MEAL OPTIONS ....................................................................................................................... 55 TIPS FOR MEASURING YOUR FOOD......................................................................................... 56 SAMPLE MEAL PLAN ............................................................................................................... 56 CHAPTER 7: ABOUT THE PREGNANCY WORKOUT PLAN.......................................... 61 THINGS TO KEEP IN MIND AND THINGS TO AVOID WHILE WORKING OUT DURING YOUR PREGNANCY ............................................................................................................................ 61 ABDOMINAL EXERCISES ......................................................................................................... 62 THE PLAN AT A GLANCE ......................................................................................................... 62 GOALS FOR THIS PLAN ............................................................................................................ 63 RULE: LISTEN TO YOUR BODY................................................................................................ 63 LIFTING WEIGHTS ................................................................................................................... 64 CARDIO ................................................................................................................................... 64 THE WORKOUT PLAN .............................................................................................................. 65 BEFORE YOU WORK OUT ....................................................................................................... 65 CHAPTER 8: HOME WORKOUT ........................................................................................... 67 FIRST TRIMESTER HOME WORKOUT (WEEKS 1–12) .............................................................. 67 Weeks 1–2 ......................................................................................................................... 69 Weeks 3–4 ......................................................................................................................... 71

Weeks 5–6 ......................................................................................................................... 73 Weeks 7–8 ......................................................................................................................... 75 Weeks 9–10 ....................................................................................................................... 77 Weeks 11–12 ..................................................................................................................... 79 SECOND TRIMESTER HOME WORKOUT (WEEKS 13–28) ........................................................ 81 Weeks 13–14 ..................................................................................................................... 81 Weeks 15–16 ..................................................................................................................... 84 Weeks 17–18 (Supersets) .................................................................................................. 86 Weeks 19–20 ..................................................................................................................... 89 Weeks 21–22 ..................................................................................................................... 91 Weeks 23–24 ..................................................................................................................... 93 Weeks 25–26 ..................................................................................................................... 95 Weeks 27–28 ..................................................................................................................... 97 THIRD TRIMESTER HOME WORKOUT (WEEKS 29–40) ........................................................... 99 Weeks 29–30 ..................................................................................................................... 99 Weeks 31–32 ................................................................................................................... 101 Weeks 33–34 ................................................................................................................... 104 Weeks 35–36 ................................................................................................................... 106 Weeks 37–38 ................................................................................................................... 109 Weeks 39–40 ................................................................................................................... 112 Bonus Full Body Workout .............................................................................................. 115 CHAPTER 9: PREGNANCY GYM WORKOUT ................................................................. 117 FIRST TRIMESTER GYM WORKOUT (WEEKS 1–12) .............................................................. 117 Weeks 1–2 ....................................................................................................................... 118 Weeks 3–4 ....................................................................................................................... 120 Weeks 5–6 ....................................................................................................................... 122 Weeks 7–8 ....................................................................................................................... 125 Weeks 9–10 ..................................................................................................................... 127 Weeks 11–12 ................................................................................................................... 129 SECOND TRIMESTER GYM WORKOUT (WEEKS 13–28) ........................................................ 132 Weeks 13–14 ................................................................................................................... 132 Weeks 15–16 ................................................................................................................... 134 Weeks 17–18 ................................................................................................................... 136 Weeks 19–20 ................................................................................................................... 139

Weeks 21–22 ................................................................................................................... 141 Weeks 23–24 ................................................................................................................... 143 Weeks 25–26 ................................................................................................................... 146 Weeks 27–28 ................................................................................................................... 148 THIRD TRIMESTER GYM WORKOUT (WEEKS 29–40) ........................................................... 150 Weeks 29–30 ................................................................................................................... 150 Weeks 31–32 ................................................................................................................... 153 Weeks 33–34 ................................................................................................................... 155 Weeks 35–36 ................................................................................................................... 157 Weeks 37–38 ................................................................................................................... 160 Weeks 39–40 ................................................................................................................... 162 CHAPTER 10: INSPIRATIONAL MESSAGES ................................................................... 164 FIT MOMMY TESTIMONIALS ................................................................................................. 167 EXERCISE APPENDIX ........................................................................................................... 181 UPPER BODY ......................................................................................................................... 181 LOWER BODY ........................................................................................................................ 199 SUGGESTIONS FOR FURTHER READING....................................................................... 216

ACKNOWLEDGMENTS I am very thankful to my husband, Kent, who always encourages me to be the best me possible. He is my best friend and helps hold me accountable to my goals. Kent encouraged me to work out and stay fit during pregnancy but also encouraged me to rest when I needed it. We decided early on that he didn’t need to gain “sympathy weight” with me, so I am super proud of him for going after his fitness goals during our pregnancy as well. Thank you to my friends and family for supporting Kent and me through our first pregnancy. I know our healthy ways can be different than the norm at times, but we appreciate your love, support, and encouragement. I am thankful for those who follow me on social media and especially for those I have had the opportunity to meet in person. You were all so supportive and kind through my pregnancy journey. Many women know that it’s not easy to watch yourself gain weight, but you all made me feel beautiful through this journey, which motivated me to stick to my routine and work out and eat well week after week.

INTRODUCTION I gained fifty pounds in college by practicing bad habits: eating junk food, drinking alcohol, and not getting much exercise. At my heaviest weight and at a size fourteen, I was miserable with myself and finally decided to change my lifestyle. It took me several years of trial and error to get back to a healthy weight and body-fat percentage. I lost the fifty pounds through healthy eating and becoming consistent with exercise. It wasn’t until I got healthy and actually hired a nutritionist that I realized how fast my body responds to healthy nutrition. In fact, I believe that the best weight-loss and fitness results consist of 80 percent nutrition and 20 percent exercise. After my weightloss journey, it was only natural to approach my pregnancy with a plan to stay healthy. I made a vow to myself years ago that I would never get back to a place where I hated my body and consistently made bad decisions about food. Being in the fitness industry and just being a woman in general, there can be a lot of pressure to look your best. Instead of making a goal based on what other people think you should look like, aim to make a goal to look and feel your best for YOU. When your goals are about other people, they never last. When your goals come from within, then you have to answer to yourself, and you are more likely to stick with it. I would also recommend making your goals more about how you feel rather than centering them around your “looks.” When my husband and I decided to start a family, I had to have a mental pep talk with myself about weight gain. It went something like this: “Kelsey, you are going to gain weight over forty weeks of pregnancy. It can be junk weight, or it can

be healthy weight. It’s up to you, and only you can decide.” I can’t tell you how many times I had that pep talk with myself during my pregnancy, but it sure worked. By no means am I an expert on pregnancy, nor do I claim to be. I just love sharing what has worked for me, as well as the plan that helped me maintain a healthy and active pregnancy. If you did not lift weights prior to pregnancy, this may not be the plan for you. I’ve gotten so many requests for my personal pregnancy workout plan that I felt called to write this e-book. I can tell you this—no pregnancy is the same. There is no one woman to model your pregnancy after. Everyone’s body and hormones are different. Even my girlfriend with four kids says that each of her pregnancies and weight gains were completely different. I wrote this book as a simple guide to help women and encourage them to approach each pregnancy with a healthy outlook and plan. Above all, listen to your body and your doctor. If you have questions, it’s always safer to ask. I lifted weights and performed cardiovascular activity before pregnancy, so my doctor approved it during my pregnancy. I was not a runner prior to pregnancy, so obviously I didn’t take up running while growing my baby. I simply stuck with activities my body was used to, and if I ever felt uncomfortable performing an exercise, I simply chose another one. My hope is that this e-book will serve as motivation for you to have the healthiest pregnancy possible. Your baby and your body deserve it. Kelsey Byers, Houston, Texas, 2013–2014

CHAPTER 1: KEEPING PREGNANCY FIT—HOW I DID IT First Trimester: You’re Pregnant (Weeks 1–12) If you’re expecting, congrats! Growing a baby is a big deal and is a super special time in your life. I encourage you to start a pregnancy journal or blog to document this process. It is so nice to look back and reminisce about the little details of your pregnancy and baby’s birth. This is also something you can share with your child later in life. My first trimester tested me in many ways. It tested my determination to work out and eat clean and my ability to take care of my body. Unfortunately, I started experiencing nausea and sickness starting week six of my pregnancy, not to mention exhaustion. On most days, I went home after work to take an hour nap. I relaxed as much as possible, but I was also focused on doing well in my online graduate school classes. I made my goal to work out three days a week, depending on how I felt.

The first week I found out I was pregnant, I avoided the gym. I’d heard that after you pass that twelve-week mark, you are less likely to miscarry. I think I was just afraid and a little unsure about what I could do for workouts. After talking with a few friends who are personal trainers and my doctor, I realized that many women lift weights and work out up until the week their baby is due. This eased my mind, and I immediately got back in the gym. I remember giving myself a pep talk saying, “I’m not ill, I’m pregnant.” As far as lifting, I cut my weights in half, performing higher repetitions. My doctor told me I could still lift as heavy as I did before my pregnancy, but I was afraid of doing that. My body is fairly lean, so I think that deceives people about how heavy I can lift, particularly in my lower body. I don’t think she understood that I was squatting more than my bodyweight before pregnancy, and I weighed close to one hundred fifty pounds at five feet ten. I experienced morning and evening sickness from week six until about week twenty. Most women told me that the sickness would go away after about week twelve. Mine didn’t. For twelve weeks, I tried so hard to eat as healthily as possible, but I started experiencing food aversions. Prior to pregnancy, I had heard about them and always wondered if they were real. That was until my husband was cooking lean steaks on our stovetop one night. I walked into the kitchen to make my plate and felt a sudden surge of nausea. I said, “Babe, I need to go sit down.” I never actually sat down though; I ran straight to the bathroom to puke. I wasn’t able to eat lean steak at all through my pregnancy. The thought just didn’t sit well with me. Even egg whites and oatmeal made me feel nauseous that first trimester.

Here I was, the self-proclaimed “Clean-Eating Queen,” and for weeks, I couldn’t stand most of my favorite healthy foods. I felt like a failure at first. I always vowed that I would keep my nutrition on point during pregnancy, and I would have magical superpowers when it came to resisting cravings. After all, I had already experienced my fair share of cravings while training for five bikini competitions. I never once considered the power of food aversions. Honestly, there were several weeks that I could only stomach water, diet ginger ale, soup, and crackers. Oh, and Mexican food with chips and guacamole dip. It’s so weird how our bodies respond to growing a little person. Hormones seem to take over. The lack of clean nutrition and fuel left me feeling weak. I felt like a big blob. My energy for workouts wasn’t great since I was not consuming my typical five to seven meals a day. I knew it was only temporary, so I took that time to rest, watch plenty of movies, and stay hydrated. As the food aversions slowly faded, I decided to get back on the cleaneating wagon. I made my nutrition a priority right away and paid a visit to my nutritionist. Good news: I was still at a healthy 20 percent body fat, and I knew I wanted to stay within a healthy body-fat percentage range my entire pregnancy, anywhere from 20 to 25 percent. During my first trimester, I aimed at a daily caloric intake of about 1,800–2,000 calories per day. As soon as I was able to eat healthy, frequent (about every three hours) meals again, I did, and I started feeling better within that first week of balanced meals. My energy levels increased, and I actually felt like working out again. I knew that my body could store unhealthy weight quickly, so it was very important to me to feed my growing baby and body what we needed.

Second Trimester: Hello Energy! (Weeks 13–28) Things started looking up in the energy department once I entered my second trimester. I still experienced morning sickness up until week twenty, but I was able to eat my clean-meal plan again, which gave me fuel for workouts and my daily activities in general. When I was tired, I rested. When I felt good, I worked out and worked on the baby’s room. The second trimester was also exciting because I finally looked pregnant versus just looking like I had put on a few pounds. My baby bump finally started really showing around week twenty. The second trimester was when we started preparing our home for the new baby. We found out around week sixteen that we were having a baby girl, which helped us plan nursery colors and décor. It was such an exciting time. As far as my meals were concerned, I allowed myself two or three cheat meals per week. I never felt restricted but still felt like I was keeping my weight under control by eating healthy meals every three hours, five to seven meals per day. My nutritionist told me early on that the second trimester would need an increase of about three hundred calories per day, so I adjusted and added another meal or snack. I found myself getting hungry almost every two hours, so that told me it was time to increase my calories. Third Trimester: When’s this Baby Coming? (Weeks 29–40) During the third trimester, your belly is growing more and more each week. I measured and documented my weight throughout the entire journey. At one point, my belly grew one inch in a week. This is the point where your baby grows really fast and you feel a lot of movement. Once I got to this point, maternity clothes finally fit well because my belly was more rounded and pronounced. I was more comfortable in outfits

during the third trimester because I was wearing maternity clothing, which is made to fit your baby bump. I noticed that people were very courteous when they noticed I was expecting. Strangers would open doors for me or give up their chairs so I could sit down. I really enjoyed the “Expecting Mother” parking spaces at retail stores. It wasn’t until the third trimester that I felt completely focused on preparing our house for the baby. Up until that point, I had spent my entire fall semester in a graduate school accounting class. It really took most of my energy, as I dedicated about three hours per evening to the class after work. Talk about being exhausted. Once the class ended, at about week thirty of my pregnancy, reality set in, and I realized, “Oh goodness, I need to prepare for my baby girl.” We worked on the nursery, and our friends and coworkers gave us a few baby showers. By around week thirty-two of my pregnancy, I had gained about twenty-five pounds. I felt great. Where meals were concerned, I increased my calories by an extra one hundred, bringing me to about four hundred extra calories per day. By this point, I was eating over two thousand calories per day in order to give my baby and body plenty of nutrients. The calories were healthy, which is why I didn’t gain much weight. The food I ate left me energized, which kept me active. It wasn’t until the last two weeks of my pregnancy that I felt really tired and my ankles started swelling. This was an indication to me that my baby was on her way. To help with fluid retention, I aimed at drinking plenty of water each day to flush out my system. For a brief recap, the calories needed while pregnant are as follows: According to the Academy of Nutrition and Dietetics, your caloric intake while pregnant should be between 2,200 calories and 2,900 calories a day. You can avoid unneeded

weight gain by avoiding foods high in fat and sugar content. Replace sodas with water and low-fat milk. 

First trimester: does not require extra calories.



Second trimester: increase by about 340 calories per day.

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Third trimester: increase by about 450 calories per day.

CHAPTER 2: PREGGO BASICS Have a Plan If you are considering getting pregnant, I would recommend reaching and maintaining a healthy weight and body-fat percentage beforehand. For women, a typical healthy body fat range is between 20 to 25 percent. You can have a nutritionist or trainer check your body fat for you using calipers. If you are not sure of your body fat percentage, you can talk to your doctor to determine whether you are maintaining a healthy weight and blood pressure. Whether you are with child or not, taking care of your body should be a priority. That way, when it’s time to start a family, you won’t have to worry about also starting a complete new lifestyle. If you are overweight and pregnant, just make it your goal to stay as healthy as possible during your pregnancy. I’ve received many e-mails from pregnant women who say they eat healthier while pregnant than beforehand. I believe it’s because they are growing a baby and want to give that baby the best nutrition possible. No matter how you start your pregnancy, just make your baby and body your top priority. How about setting a goal now? I believe you have to go into every stage of life with a plan. Believe me, people are going to tell you, “Eat whatever you want”; “You don’t have to work out while you’re pregnant”; “You’re going to get fat anyway.” Seriously, prepare yourself for it. But if you don’t take care of yourself during pregnancy, you’re the only one you will have to answer to when that sweet baby arrives. And you don’t want to hate your body—trust me. I have hated my body before, and it’s not a fun experience at all. It can be quite depressing, actually. I say treat your body well with a

few indulgences here and there, and maintain your level of fitness, as long as your doctor approves. To me, that’s the key to a happy and fit pregnancy. Now the question is: What’s your plan for pregnancy? Write it down below. Yes, write it. Writing a goal makes it real, and you are more likely to stick with it. Also, say it out loud. Tell your friends, your family, and most importantly, your significant other. You will need his or her support for a fit and healthy pregnancy. Verbalizing and visualizing your plan is the first step to making it happen.

My plan for a fit and healthy pregnancy is: _______________________________ ________________________________________________________________________ ________________________________________________________________________ ________________________________________________________________________ ________________________________________________________________________ ________________________________________________________________________ __________________________________________. Eating for Two When my husband and I announced our pregnancy, I can’t count how many times people told me, “You’re eating for two now. Eat whatever you want. Enjoy your pregnancy.” At first it annoyed me. Being the stubborn woman that I am, I had already made a plan to exercise and eat as healthy as possible during my pregnancy. I knew I would be OK with the process, but I think what annoyed me was knowing that other women have to hear this, too. Yes, you should enjoy your pregnancy. It’s such a special time in your life. I enjoyed my pregnancy, but it wasn’t because I ate

junk. I believe I enjoyed my pregnancy because I indulged occasionally, ate healthy foods, and exercised. I wasn’t miserable with my body at the end either. I felt fit and healthy. By the end of my pregnancy, I felt great about the process and was definitely not opposed to getting pregnant again. Before I got pregnant, I would limit my cheat meals to one cheat meal every one to two weeks. I have found that this habit keeps me in a fit and healthy body year-round, and I can be ready for any opportunities in fitness that come my way, while still enjoying life. Life is all about finding healthy moderation. Upon getting pregnant, I decided to give myself two to three cheat meals a week so that I didn’t feel restricted. From what I’ve researched, you don’t typically need many more calories the first trimester. Again, this depends on your specific weight and body. If you are overweight when you get pregnant, doctors usually want you to gain less weight throughout your pregnancy. For my prepregnancy weight, it was my goal to gain between twenty-five to thirty pounds total during my pregnancy. I am quite the planner. I believe that if you fail to plan, then you plan to fail. In my opinion, it’s best to check with your doctor on the proper weight gain for you and get help with your meal plan from a certified nutritionist or registered dietician. Often, doctors don’t help with specific portion sizes and nutrition—they simply give you a guide to follow. My doctor seemed very impressed that I started pregnancy with a plan for healthy weight gain. It’s a good idea to examine your current meal plan and find out if you are eating enough. During the second trimester, you typically need about 340 extra calories per day. For me, that’s the equivalent of one extra meal. The third trimester typically calls for around 450 extra calories per day. When breastfeeding, you are

encouraged to consume an extra 500 calories per day. Now, remind me about that wonderful statement, “You’re eating for two.” You aren’t eating for two people, actually. You are growing a child who needs specific nutrients, protein, complex carbohydrates, fruits, vegetables, and healthy fats. You don’t need ice cream and Oreo cookies, and neither does the baby. You might think you want them, but you don’t need them. I would recommend saving those for a planned cheat meal, and you’ll feel way more in control of your pregnancy plan. It’s so important to monitor your weight gain during pregnancy. Gaining too much weight can lead to health problems, and you certainly want to avoid that if it’s in your control. Gaining too little weight can have negative effects on your baby as well, including a low birth weight. That’s why it’s a necessity to check with your doctor or nutritionist and make a plan for yourself early on. The Baby Belly I was fairly lean when I got pregnant. I was at a healthy 20 percent body fat, but I was still doing fitness photo shoots and traveling when we found out we were expecting. When my first trimester proved to be difficult as far as keeping my nutrition clean due to sickness, my body responded very quickly to the lack of frequent meals. I believe it slowed my metabolism temporarily. My body appeared softer very quickly, and my lower tummy showed a slight weight gain early on. I had people tell me “Gosh, you’re showing fast. I didn’t show until my second trimester.” That made me feel wonderful (sarcasm). No woman ever wants to hear she looks heavy, particularly during pregnancy. Once I was able to get back on the clean-eating wagon, my body actually appeared tighter later on, even though I was in my second trimester. What I learned through that experience is that you cannot compare your pregnancy to anyone else’s.

Some women gain more weight in the first trimester, some in the second, and some in the third. At one point, I gained ten pounds in one month. My doctor encouraged me to focus on the pregnancy as a whole, not the fact that I gained a certain amount in a short time frame. Every one of us is so different, so just keep a positive mindset. As long as you are staying as healthy as you can and treating your body well, you should be happy with your pregnancy progress. After all, you have the most important job in the world, growing a baby. Not everyone can do that, and it’s such an amazing process. Pregnancy is a true miracle and blessing. I respect my body so much more now that I’ve experienced pregnancy. Remember to be nice to yourself during this time and don’t focus on anything negative. Your body goes through a lot of changes to build a little person and just know that the healthier you stay now, the easier it will be to get your body back after your baby is born. Clothing I received countless e-mails about maternity clothing during my pregnancy. Honestly, I was a bit frustrated with clothing early in my pregnancy. My belly was growing, but not at a rate where it would comfortably hold up maternity pants. I bought a few pair of maternity pants my first trimester because I was gaining a little weight, and I was so excited about being pregnant. I was a little disappointed because I found myself constantly pulling them up due to my too-small belly. At first, I didn’t really look pregnant, just bigger. I decided I was OK with just buying some bigger sizes versus being discouraged that my skinny jeans no longer fit. Simply buying regular clothing a couple of sizes bigger really was the solution for me throughout most of my pregnancy. I bought a few pair of maternity leggings once my

belly grew big enough, and they were very comfortable. I even went to Walmart, Old Navy, and Marshall’s and bought several workout shirts and pants for a cheap price. The workout pants at Walmart have a thick waistband, which provided more support.

Hydration Staying hydrated is very important, especially while you are pregnant. I found that during pregnancy I felt quite thirsty, so I continued consuming adequate amounts of water to stay hydrated. During my pregnancy research, I came across Julie Redfern, a registered dietician who writes for Babycenter.com; she indicated that pregnant women should aim to drink sixty-four ounces of water per day, plus one eight-ounce glass per hour of light activity. Elsewhere I read that pregnant women should drink six to eight ounces of water for every fifteen to twenty minutes of exercise (Anthony, 2002). I find that if I miss meals or don’t consume enough water throughout the day, I don’t feel like working out that night. That’s why it’s imperative that you take care of yourself during the day. The goal is to keep your baby and body healthy. Also, during

pregnancy, many women indicate that they experience constipation, bladder infections, and hemorrhoids. Staying hydrated helps prevent some of these issues and can eliminate extra water retention that causes ankles and feet to swell. Later in your pregnancy, you might experience Braxton-Hicks contractions, which can be mistaken for labor contractions. Staying hydrated can also help eliminate these contractions altogether, as I never experienced them, but every pregnancy is different. As a rule, I try to make it a daily goal to consume most of my water during the day, so that I don’t wake up as often at night for bathroom breaks. Sleep Everyone who gave me motherhood advice strongly encouraged me to get good sleep during my pregnancy. I read a lot of online literature about the importance of sleeping on my left side in order to help with blood flow to the baby. My doctor advised me to sleep however I felt comfortable. I found that I would start the night on my left side and wake up on my back or on my right side. You really don’t have control over how you move when you’re asleep. After my doctor advised me just to stay comfortable, I focused on that. A friend bought me a wedge pillow that you place under your belly at night. This was a lifesaver during my third trimester because it took the pressure off of my growing belly. Many of my pregnant friends swear by body pillows, so just explore your options and find how you feel comfortable. Working Out As I said before, when I first found out I was pregnant, I took one week off from the gym because I was so unsure of what I could do to keep my body and baby healthy.

After talking with my doctor and several personal trainers, I was informed that I could still complete the same exercises as before I was pregnant with a few modifications. For example, I was told to modify any exercise involving me lying on my back in order to provide proper blood flow to the baby and perform the exercises at an incline on a bench or stability ball. Bench press and crunches would be perfect examples. My doctor said that since I lifted weights before I was pregnant, I could do the same during my pregnancy. My doctor did not advise taking up a complete new workout routine to keep from shocking my body. Losing Weight Postpartum According to the Academy of Nutrition and Dietetics, women who are breastfeeding use approximately 500 calories a day to make the full amount of milk their baby needs, so I would recommend increasing your daily caloric intake by about 500 calories while breastfeeding. Many women find that breastfeeding helps them lose weight, but it really depends on your physical activity, the amount of milk produced, and how much weight you gained during pregnancy. Eating less than 1,800 calories per day can possibly reduce your milk supply, so be sure to eat small frequent meals throughout the day. Be sure to drink plenty of fluids to stay hydrated as well. The Academy of Nutrition and Dietetics states, “a slow, gradual weight loss of one pound per week or four pounds per month is a safe goal for breastfeeding moms who want to return to their prepregnancy weight.” La Leche League International suggests that a weight loss of about one pound per week is healthy, and listening to your body—“eating to hunger” and “drinking to thirst”—will give you the energy you need to properly care for your baby.

Breastfeeding Whether you plan to feed your baby breast milk or formula, explore your options and educate yourself on each process. I took a breastfeeding seminar that my hospital offered before I gave birth and felt that it was helpful in making my decision. The class was taught by a lactation consultant who thoroughly explained my options. Also, if you need help after the baby is born, you should be able to contact your hospital’s lactation department. I would recommend keeping their contact information on hand. Times Are Changing Many people told me that it’s dangerous to lift any type of weight above your head during pregnancy. However, my doctor informed me that this is a myth or old wives’ tale. What a relief this was. I love lifting weights and training, I just didn’t want to put my baby or body in danger or risk miscarriage. I have met many fit moms who maintained their exercise regimen while pregnant. These exercises include lifting weights, running, CrossFit, yoga, Pilates, and more. Each pregnancy is so different, so I believe that you have to listen to your own body and make your own decisions regarding exercise. I simply avoided straining my lower abdominal muscles. There are so many fitness options for us these days, I believe it’s becoming more socially acceptable for women to take part in fitness training while pregnant. My grandmother and mother laugh when I tell them I worked out three to four days a week while pregnant. Their experiences with pregnancy involved the “eating for two” mindset, where you indulged in anything you wanted, whenever you wanted. These days, health and obesity are such a concern for people that I wanted my family and me to promote a healthy lifestyle year-round, teaching by example. Newborns can bring sleepless nights

and exhaustion, so you want to be as healthy and strong as possible when the big day arrives. I look at it like this—you are training for the biggest event of your life: childbirth. I’m sure there are many more lingering misconceptions surrounding pregnancy, so just be sure and ask your doctor if you are unsure. It’s always best to ask. Labor and Delivery Everyone’s labor and delivery experience is unique and different. There are so many options these days for delivery: hospitals, birthing centers, home births, etc. I carried my baby forty-one weeks, and my doctor was ready to induce me. That plan worked out best for our family, and our baby girl was born big and healthy. The birth of your baby is a very special day, so I highly recommend taking many photos and recording the day in your pregnancy journal or on your blog so you remember every special detail. Birth Plan I didn’t write a birth plan. After hearing so many stories about women getting discouraged when the childbirth process didn’t go exactly as planned, I decided to talk to my doctor about all the options and just go with the flow. It’s a good idea to research all of your options so you can make an educated decision when needed. Although I did not take a childbirth class, I have been told it can be helpful if you have a lot of questions regarding childbirth.

CHAPTER 3: THINGS PEOPLE DON’T REALLY TELL YOU ABOUT PREGNANCY AND MOTHERHOOD, BUT YOU FIND OUT ANYWAY Every pregnancy is certainly different, but I made a running list of things I didn’t know about prior to pregnancy in hopes that it would inform or help along your own pregnancy journey. Here are some fun ones. Gas and bloating OK, whoa. At first I thought something was wrong with my stomach, but then I researched the subject. Babycenter.com reports that during pregnancy we have higher levels of progesterone, which relaxes smooth muscle tissue throughout our bodies. The hormone slows down our digestion, which can lead to gas and bloating. Discharge When I found out I was pregnant, I wanted to throw a “no period for a year” party. Let’s face it—pads and tampons are no fun. However, during pregnancy I quickly discovered that I needed to wear a panty liner every day due to a clear discharge. Due to increased estrogen production and blood flow to our vaginal area, this is completely normal. You’re welcome. Constipation Other pregnant women warned me early on about getting constipated during pregnancy. I was hoping I wouldn’t experience it, as nothing is worse than feeling “stopped up” and having an upset stomach. I found that I only experienced constipation during my first trimester when I had most of my morning sickness. I believe this was due to the fact that I wasn’t consuming much fiber. As soon as I was able to start eating clean

again at about the twelve-week mark, I added in fibrous foods like oatmeal and vegetables. That made all the difference. Breakouts Hello, am I sixteen years old again? During pregnancy, your hormones go crazy. I have never been one to have perfect skin; in fact, I usually notice breakouts if I consume extra sugar or am near that time of the month. During pregnancy, I experienced breakouts like I did as a teenager. Even my back had acne. Trust me, I did not feel pretty. Luckily, I found two mild facial cleansers I really liked and they helped clear up my breakouts. To prevent breakouts: 

Wash your face gently with a mild cleanser at least once a day.

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Don’t scrub your face. I was the world’s worst about this, and within one week of stopping, my skin began to clear up.

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Use an oil-free moisturizer. My face breaks out sometimes simply because it’s too dry.

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Don’t pick at your face! If you have a pimple, let it be. It will go away and heal on its own. You want to avoid scarring your skin.

“The Girls” I had a breast augmentation in 2008, long before I got into the fitness industry. It’s certainly a personal decision, but I had thought about the idea every day since the age of fourteen, so I decided to go for it in my twenties. Even with my fifty-pound weight gain in college, my breasts never grew! However, with pregnancy, I noticed an immediate difference in the first trimester.

My 34C cup grew to a 36D. Once my baby was born, and my milk came in, they got even bigger. My thoughts? “Boobs, where were you a few years ago?” Breast implants did not affect my ability to breastfeed. As far as sagging, my breasts felt “heavier” from the nearly thirty-pound weight gain of pregnancy, but they still maintained their shape. Implants are a man-made product, so there’s always a chance you will need them redone. Breast implants or not, just be ready for “the girls” to grow. I can’t promise they will stay that way, though. Belly Button My belly button turned inside out during pregnancy, like an “outie.” Due to your expanding uterus, your belly button has nowhere else to go but out. It makes you feel like your bun in the oven is done cooking. My belly button popped out somewhere in my second trimester, and it was funny to see it even through my clothing. Don’t worry; it should pop back in once your baby arrives. My belly button was almost back to normal a month following birth. Stretch Marks This is one of the most common topics for discussion among women who are pregnant and those who have had babies. Everyone’s luck is a little different when it comes to stretch marks. According to the American Pregnancy Association, stretch marks occur in 90 percent of pregnancies. Even when I gained fifty pounds in college, I did not experience them. I contribute this to the fact that it took me two years to put the weight on; it wasn’t a sudden gain. Just like with pregnancy, I gained close to thirty pounds over the course of forty-one weeks. My advice would be to eat as healthily as possible so that

your weight gain isn’t substantial and sudden. Many women swear by body creams, but when my belly itched from the skin stretching, I just used Johnson’s Baby Lotion. I focused on staying hydrated during pregnancy, which I believe helped keep my skin healthy. If you do get stretch marks, give them some time. Many women have told me the appearance of their stretch marks diminished after six months to one year. If stretch marks make you feel insecure, give yourself a break. You are growing an amazing little person. My outlook is that you’ve certainly earned those “love marks” or “tiger stripes,” so flaunt what you’ve got. Be proud of your body, and be nice to yourself. There are many women who cannot get pregnant, so count your blessings. Loose Skin Anytime you gain and lose a significant amount of weight, loose skin can result. Skin elasticity will vary from person to person. Genetics and age can also play important roles. I believe you need to have a plan going into pregnancy. Your body and hormones feel out of your control, so focus on the factors you have control over, like a healthy diet, staying hydrated, and being active. Something that helped me keep myself in check and avoid unnecessary weight gain was to plan a cheat meal or two every week. That’s right: plan them. When you plan your cheats or fun meals, you won’t feel restricted, and you’ll be less likely to pig out the other days of the week. Also, stick with a meal schedule of eating every three hours, or five to seven meals per day. You want to avoid feeling starved so you don’t reach for unhealthy foods. This is the case, pregnant or not. Keep your body fueled and monitor your weight gain. Then, when you lose your pregnancy weight, you are less likely to have loose skin.

Belly Stripe Meet the linea nigra, that dark vertical line down the center of your belly. It appears at different times during each pregnancy, so sit tight. According to the American Congress of Obstetricians and Gynecologists (ACOG), the linea nigra is always there, but until we get pregnant, it’s the same color as the skin around it. The line appears in the first few months of pregnancy and typically fades a few months after your baby is born. Also, your areolas and freckles can become darker during pregnancy. Back Fat Yes, back fat. During pregnancy you are steadily gaining weight, but your belly stays tight and firm. The fat that you would typically hold in your midsection moves to your back…or at least mine did. Once my baby was born, I was amazed at how fast my uterus began to shrink, but I had extra fat on my back area near my bra line. I noticed the fat diminishing as soon as I focused on my nutrition and started light workouts. Hopefully, you can avoid it, but if you can’t, have no fear. Just focus on your nutrition and exercise and you’ll be fine. When You Leave the Hospital, You Can Still Look Pregnant Did your mom tell you that she left the hospital in her prepregnancy jeans after having you? I hear that all the time. That was NOT the case with me. In fact, I still looked pregnant even weeks after my baby arrived. During pregnancy, our uterus grows from the size of an orange to the size of a melon. Also, due to the fluids in my IV during labor, I left the hospital six pounds heavier than when I arrived. After delivery, I recommend just focusing on your newborn, staying hydrated, and eating frequent healthy meals to help with milk production. Don’t worry about your body; it’s pretty remarkable, and it will

take a little time to feel back to normal. Keep your thoughts positive and enjoy this special time with your little one. They grow so fast. Fit Mommy Zombie Once your baby is born, there may be a period of time you feel like a zombie. We were so excited to bring baby Brinkley home and find a schedule as new parents. For a few weeks, she was waking up every two hours to eat. Kent and I were running on little sleep, and we didn’t feel like leaving the house. Sleep deprivation can bring on weird mood swings and an inability to make decisions. I remember one day I couldn’t decide if I should take a shower, do the dishes, or wash clothes while she was sleeping. I decided to just take a nap. “Sleep when your baby sleeps” was probably the best advice I received as a new mom. The sleep-deprivation period is temporary, so stay strong and focus on you and your baby’s needs. Rest when you can. The dishes and laundry can wait.

CHAPTER 4: FREQUENTLY ASKED QUESTIONS The frequently asked questions on this page were derived from the lovely ladies I’ve conversed with through social media and e-mail messages. Thank you all for your questions. In order to answer your questions to the best of my abilities, I researched the American Congress of Obstetricians and Gynecologists (ACOG), which my gynecologist recommended as a highly credible source. I also answered the questions based on my experience during pregnancy, along with my knowledge as a certified NASM personal trainer. What exercises should I avoid during pregnancy? I avoided any exercises that felt uncomfortable for me. I know it sounds simple, but listen to your body. I also avoided exercises that required me to lie flat on my back, per my doctor’s request, for example, bench pressing. ACOG suggests that the supine position (lying flat on your back), results in the relative obstruction of venous return, which results in decreased cardiac output, the effective volume of blood expelled by either ventricle of the heart per unit of time, typically per minute. I avoided the leg-press machine because the angle made me feel uncomfortable. Also, I quit doing crunches after my first trimester because I felt like my core was plenty engaged simply by lifting weights. In regards to activities that are safe during pregnancy, according to ACOG, the safety of a recreational activity depends on the specific movements required by that activity. For example, recreational sports with high potential risk for contact or abdominal trauma, such as hockey, soccer, and basketball, are not recommended for a

pregnant woman. Also to be avoided are activities with an increased risk of falling, such as gymnastics, horseback riding, skiing, and racquet sports. What supportive pants did you wear for exercise? I went to Walmart and bought their No Boundaries brand. They are reasonably priced, have a thick waistband, and felt very supportive. They are not maternity pants, but you can buy them in a bigger size than you’d normally wear. I even wore them following pregnancy. Old Navy, Target, T.J. Maxx, and Marshall’s also have great options. What were your favorite maternity workout clothes? I didn’t find any maternity workout clothes I liked, so I just shopped at various stores and bought a size bigger than normal—Marshall’s, Old Navy, Target, and Walmart to name a few. You don’t have to buy expensive clothes to look cute and show off that baby bump! Go for comfort. How many calories did you consume on a daily basis while pregnant? My nutritionist indicated that since I was already eating quite a few calories prepregnancy, around 2,000, that I only needed to increase my calories by around 300 a day during the second trimester and increase by about 400 a day in the third trimester. Once my baby was born, I increased my caloric intake by 500 per day for breastfeeding and maintaining my milk supply. The ACOG recommends that it is not safe to diet while pregnant, so if you are overweight to begin with, focus on eating as healthy as possible. How many calories should I consume while pregnant? According to the Academy of Nutrition and Dietetics, your caloric intake while pregnant should be between 2,200 calories and 2,900 calories a day. A gradual increase

during pregnancy is preferred. While the first trimester does not require extra calories, it is advised to increase your daily intake by 340 calories per day in the second trimester and 450 calories per day in the third. You can avoid unnecessary weight gain by avoiding foods high in fat and sugar content. Replace sodas with water and low-fat milk. How much weight should I gain during pregnancy? This is different for every woman, depending on where you start prior to pregnancy. Based on a modification from the Institute of Medicine on weight gain during pregnancy, ACOG recommends the following: Weight before pregnancy: Total weight gain range (in pounds): 

Normal weight: 25–35

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Overweight: 15–25

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Obese: 11–20

ACOG also recommends avoiding excess weight gain in order to avoid developing diabetes and high blood pressure. According to ACOG, overweight or obese women are proven more likely to have a cesarean delivery. How long should you work out before you get pregnant in order to continue to work out and lift weights while pregnant? My doctor indicated that it was perfectly safe to do any exercises I did prior to pregnancy. I always compare this to pregnant women who have other children. My sister, for example, was pregnant with her second child and toting around my three-year-old niece. You are not going to quit taking care of your first child while pregnant with your second, which means you’d be regularly picking up an extra thirty to forty-five pounds. I

believe you simply have to listen to your body and avoid doing anything that feels uncomfortable, especially in your first trimester to avoid the risk of miscarriage. If I have never exercised, how I should I exercise during pregnancy? The ACOG recommends beginning with five minutes of exercise each day and adding five minutes per week, moving toward a goal of staying active for thirty minutes each day. Exercises to start with include walking and swimming. What are the benefits of exercising while pregnant? Exercising can reduce stress and anxiety. Let’s face it, a new baby can bring lots of excitement to a household, but the sudden change can also bring a level of stress. Whether it is because you need a bigger house for your growing family, or that you’re rearranging and planning the nursery, childcare, or financial demands, there is usually an adjustment period that can bring anxiety. Exercise promotes stress relief and overall mental health. It also increases your endurance and strength, which you will need once your newborn arrives. Exercising can also aid in better sleep, which can help with new aches and pains caused by your changing body during pregnancy. ACOG reports that exercise can help reduce symptoms of depression and anxiety, also decreasing your risk of heart disease, colon cancer, and diabetes. Exercise can assist in controlling gestational diabetes and help prevent urinary incontinence, high blood pressure caused by pregnancy, diastasis recti, and deep vein thrombosis.

Did working out have any negative side effects when you were trying to conceive? I have been working out consistently for a year and trying to conceive for about a year and a half, and I’m always wondering if it’s affecting my chances? I believe that working out had positive effects on my body when trying to conceive. I did make sure my body fat was at a healthy 20 percent when my husband and I decided to start trying to get pregnant. A healthy body-fat percentage range for women is 20 to 25 percent. Anything lower could have an effect on your hormones and therefore your chances of conceiving. I would recommend talking to your doctor about your lifestyle and get his or her professional opinion based on your body. Can you diet and exercise while breastfeeding? I would never recommend dieting to anyone breastfeeding. In fact, I never diet anyway. To me, the word “diet” means temporary. Instead, eat for your goals year-round. While breastfeeding, our main goal is to supply our babies with enough nourishment through our milk production. My nutritionist advised me to increase my calories by 500 per day while breastfeeding in order to maintain sufficient milk production. Since I was already eating over 2,000 calories per day in my third trimester, my caloric intake while breastfeeding was around 2,500 calories per day. As women, we love to look and feel great, so the goal might be to accomplish these goals all at the same time. My recommendation is to eat as healthily as possible and to stay hydrated. When your doctor clears you for exercise, start slowly by being active at home with dumbbells, using a resistance band, or simply walking outside to ease back into a program. Be patient with your body, and the weight will come off, I promise. Your results are 80 percent nutrition and 20 percent exercise, so focus on cooking healthy meals in

bulk when your husband or a family member is at home to help out with your baby. You can cook in bulk one to two days a week; only an hour or two is needed to prepare your food. According to the Academy of Nutrition and Dietetics, women who are breastfeeding require approximately 500 extra calories a day to make the full amount of milk their baby needs. Many women find that breastfeeding helps them lose weight, but it really depends on your physical activity, the amount of milk you produce, and how much weight you gained during pregnancy. Eating less than 1,800 calories per day can possibly reduce your milk supply, so be sure to eat small, frequent meals throughout the day. Be sure to drink plenty of fluids to stay hydrated as well. The Academy of Nutrition and Dietetics states, “a slow, gradual weight loss of one pound per week or four pounds per month is a safe goal for breastfeeding moms who want to return to their prepregnancy weight.” Should I limit my sodium during pregnancy? ACOG recommends keeping your sodium intake about 2,300 mg per day, or one teaspoon of salt. If you have diabetes or have high blood pressure, you should have no more than 1,500 mg of sodium per day. When in doubt, consult with your doctor. Is there a weight limit when lifting? How far into pregnancy do you continue to lift? Personally, I lifted weights through forty weeks of my pregnancy. I honestly felt better working out and staying active versus sitting on the couch. I did rest when I felt tired, but as long as I stayed hydrated and ate plenty of meals throughout the day, I felt energized enough to work out three to four days per week. The hardest part was actually

going to the gym or getting motivated to work out at home. Once I started sweating, I always felt so much better, and it helped with the aches and pains of my growing belly. How heavy is too heavy when lifting if you are lifting prior to becoming pregnant? Before I became pregnant, I was squatting more than my bodyweight of about one hundred forty-five pounds. In fact, for the first few weeks of my pregnancy, I wasn’t even aware that I was expecting, and I continued to lift heavy. I checked with my doctor, and she informed me that I could keep working out the same way while pregnant since my body was accustomed to the weight, but I did lower my weights a bit just in case, especially during the first trimester when the risk for miscarriage is higher. Adjust weights according to your comfort level, and avoid straining your abdominal muscles. How can you get protein in if eggs, chicken, and turkey meat are your food aversions? I am thirteen weeks pregnant with twins, and these babies have me craving carbs! I also experienced food aversions to my regular healthy foods. I focused on eating what protein I could, like Greek yogurt, natural peanut butter, lean beef, beans, and more. The first trimester is tough with morning and evening sickness, so eat as healthily as possible and focus on consuming small meals every three hours. For me, the food aversions eventually passed, by about twenty weeks into my pregnancy, but everyone is different. Also, don’t eliminate carbohydrates. If you crave them, stick with complex carbs like oatmeal, whole wheat bread, whole wheat pasta, brown rice, quinoa, and beans, to name a few. Fruits are simple carbohydrates that are healthy for you and the baby. I recommend eating fruit at one to two meals per day for the extra nutrients. Pair your favorite fruit with a protein like yogurt or cottage cheese for a complete meal option.

I have been on “no exercise” orders during pregnancy by my doctor, and I want to know how to begin again and diet while breastfeeding. I’m literally starting all over. Once your doctor clears you to work out, I would start by walking twenty minutes a day for the first couple of weeks and focusing on being active. Ease your body back into a fitness routine. Focus on eating as healthily as possible and don’t get discouraged if you aren’t dropping weight immediately. You just grew a little person for nine to ten months, and that’s quite a transformation your body went through to give birth. Give it time. Once you’ve incorporated walking back into your fitness routine, increase your time walking to thirty minutes a day and slowly integrate exercises that use your bodyweight, like squats, lunges, crunches, modified push-ups, etc. You can gradually increase your intensity by holding your baby while you perform some of the exercises or by using resistance bands. My biggest question when I was pregnant was regarding the separation of the abdominal muscles and how to bring them back together if there was a significant gap. Luckily, I didn’t suffer, but I know loads of people who did and had no clue how to fix it. Diastasis recti is a condition in which the tissues of the abdominal muscles are stretched apart, causing separation. This condition is often a result of pregnancy and often corrects itself over time. Regular sit-ups are said to increase pressure on your abdominal muscles and possibly worsen your condition. If your abdominal muscles do not correct on their own, surgery is an option. Consult with your doctor so you can be examined and determine the best option for you. According to ACE’s Pre- and Post-Natal Fitness training guide, there is a simple method to determine if you have diastasis recti. Lie in a supine position and place two

fingers horizontally above and below your belly button with your knees bent. Perform a curl-up. If your fingers are able to penetrate the location, you have separation. A gap of one to two fingers is normal. If the gap is greater than three finger widths, special care is needed (Clapp, 1998). You should avoid exercises that directly increase stress to this area. Pelvic tilts, splinting, abdominal compression, and abdominal curl-ups in a semi-recumbent position are great options to increase abdominal strength (Anthony, 2002). During pregnancy, diastasis recti is more of a concern because the internal stress on the baby and your abs is applying force. What supplements and protein shakes are OK to take while pregnant and nursing? When I first got pregnant, I consulted with my certified nutritionist, Kim Porterfield, at the Institute of Eating Management. She advised me not to consume protein powder while pregnant, due to the fact that the rapid rate of absorption of protein powder may potentially stress the baby’s developing kidneys. I avoided all supplements while pregnant, except for the prenatal vitamins recommended by my doctor. While nursing, I avoided all supplements, although many of my friends have used whey protein isolate shakes. Be your best judge, and if it upsets your baby’s stomach, don’t eat or drink it. I’m thirteen weeks pregnant, and I’m passionate about fitness. I used to work out 5–6 days a week, and lately I’m so fatigued! I’m lucky to make it 2–3 days a week now. I’m honestly depressed about this! Any tips? I would recommend you focus on eating well and staying hydrated. When your body is fueled through nutrition, you have more energy to work out. When you do workout, either try a workout in this book or simply start walking outside or on the

treadmill. Since your energy levels are different every day, customize your workout plan to fit your body. How do you avoid or cover stretch marks? According to ACOG, there are creams, lotions, and oils that claim to prevent stretch marks during pregnancy, but none are proven to work. I found that keeping my weight gain to a moderate pace kept stretch marks away during my pregnancy. Most stretch marks will fade following pregnancy, but some stay. A sunless tanner can help cover some or perhaps shop for a swimsuit that is flattering to your body. Above all, remember that your body is beautiful, and you built a child. Why can’t you have some rocking abs with your stretch marks? Stay positive, and be proud of your body. What are the best cardio workouts for later-stage pregnancy? I had to stop running with my first at seven months because it was painful. Running can be difficult, not to mention uncomfortable while pregnant. I recommend sticking with steady state cardio during pregnancy, such as speed walking or using the elliptical, unless you were used to running prior to pregnancy. You can even take a group fitness class for cardio if you feel comfortable doing so. I am not in shape, and I haven’t worked out in months. I’m forty years old, and we want to get pregnant. Will starting a new program, like Insanity, hurt anything if I should become successful at getting pregnant soon? You might want to consult with your doctor about starting a high-intensity workout routine while trying to conceive. I don’t believe it would hurt your chances of getting pregnant, but it’s better to ask for your situation.

I am a runner, and at eight weeks pregnant, I ran a half marathon. I am currently twentythree weeks along, and I’m still running three miles some days and walk/run some days with a weight-training circuit routine. So my overall question is around heart rate, and the myths around the 140 BPM heart-rate maximum while pregnant. I am used to running long runs at a heart rate of 160–170 BPM, and I’m used to controlling my breathing while at a higher heart rate. I have always run with a heart-rate monitor but gave it up once pregnant and figured as long as I can talk and I can control my breathing, keep running. I am not a runner typically, but I know many women who continued to run throughout their pregnancies, even up until the week before delivery. I was told to keep my heart rate under 140 BPM to avoid a high internal body temperature, since running is not part of my normal workout regimen. However, according to ACE’s Pre- and PostNatal Fitness training guide, “No evidence supports the idea that exercising below a specific heart rate reduces the incidence of adverse outcomes for mothers and babies.” The training guide also states that according to 1994 ACOG guidelines, there is no specific heart rate advised, but that pregnant women should simply avoid exercising to the point of exhaustion. If running is something your body is accustomed to, your doctor might advise completely different. I monitor my heart rate using a heart-rate monitor watch, and it helps me stay on track. Do you still measure body fat while pregnant, or what do you use for measurements— weight, body fat, or muscle?

It was tough to measure my body fat while pregnant with calipers because my stomach stretched out, moving more fat to my back. I took a break from body fat measurements but just focused on not gaining weight too quickly by keeping my meals healthy. I aimed at keeping my cheat meals in control by indulging about twice per week. Also, keep in mind that our babies receive most of the nutrients during pregnancy, so I didn’t focus on gaining muscle and more on just maintaining a level of fitness. Based on my prepregnancy weight, I decided a healthy weight gain would be between twenty-five and thirty-five pounds. I’m thirty-two weeks pregnant and wondering if you have suggestions on how to best modify weighted squats for bladder comfort when baby is head down and low in the pelvis? There are several different ways you can perform squats according to your own comfort level. I would recommend lowering your squat weight so that you are not straining, first of all. Be sure and watch my YouTube channel for the different variations, for example, plié squats, dumbbell squats, squats on the Smith machine for support, barbell squats, squats using a stability ball, and bodyweight squats. All of these are effective; you just have to find the exercise you are most comfortable with. What are the best exercises to prepare your body for labor? I believe that keeping your body at a certain level of fitness during pregnancy helps you prepare for birth. Even though I stopped working out my abdominals after my first trimester, I maintained a tight core by continuing weight training throughout my pregnancy, focusing on keeping my core tight during exercises. Maintaining a fit pregnancy will also help with your recovery process after you give birth. Within a week

postpartum with a vaginal delivery, I was ready to be active again, although I listened to my doctor and took time to rest for six weeks. What can I do in the gym while pregnant? My doctor informed me that I could do any exercises while pregnant that I did prior to getting pregnant. The only exercises I cut out of my routine are those that felt uncomfortable, such as leg press. Everyone is different, so choose exercises that accommodate your growing belly. The pregnancy gym workout plan in this book will give you an idea of what exercises I performed while pregnant. I worked out my entire pregnancy until forty weeks. How long can I continue to travel during pregnancy? My doctor recommended not traveling by plane within seven weeks before my due date. Starting about a month before my due date, I avoided taking car trips over one hour in length. ACOG recommends that pregnant women who have medical conditions that could require emergency care should avoid air travel. How can exercise help me with postpartum depression? Many women experience postpartum depression. According to ACOG, within a few days following childbirth, women can begin to feel depressed or upset. Symptoms of postpartum blues include crying for no reason and having trouble making choices. Other symptoms include having trouble eating, sleeping, and questioning whether they can properly care for the new baby. Returning to physical activity after pregnancy has been linked with a decline in postpartum depression (Artal, 1992). Once cleared by your doctor, ease back into

exercise by taking your baby on a five- to ten-minute walk down your street. Once you are able to return to a regular workout routine, I encourage you to make yourself a priority a few minutes a day. Some women feel guilty about being away from their baby to exercise, while others find this time to be a mental and emotional break that keeps them from feeling overwhelmed or out of control (Anthony, 2002). What are the benefits of exercise once my baby arrives? According to the ACOG, exercise will help restore muscle strength and tone your body. During pregnancy, our abdominal muscles stretch, so it does take time to tighten this area up. Exercise will allow you to lose your baby weight more quickly, keep your energy levels up, and tighten your abdominal muscles. Personally, I never thought my body would magically go back to how it looked prepregnancy without work. Don’t be disappointed if you have to work for your fitness goals, especially after pregnancy. Don’t worry—I believe working for results makes you appreciate them so much more. What is the best way to stay motivated to follow a plan? Do exercises that you like and workout when you have energy. The more you enjoy your workout, the more likely you’ll be to stick with it. Being a new mom brings new responsibilities. You are on your baby’s schedule, so no day is the same. Have your partner watch the baby while you get in a workout, or do a quick high intensity workout while your baby is sleeping. You’ll be surprised how just a few minutes of “me” time makes you feel rejuvenated. Plus, if you are working to better yourself during that time, it’s a win-win situation. Think of this time as a reward to yourself for raising your little one. When you feel great, your family gets the best of you.

CHAPTER 5: NUTRITION FOR A FIT PREGNANCY It is important to eat well during pregnancy to make sure you and your growing baby are properly nourished. Nutrition determines 80 percent of your success with any fitness program. You can never out-train a bad diet. Nutrition is especially important during pregnancy to avoid unneeded weight gain, simply because you are not always in control of how you feel or hormonal changes. Some days you may feel like being more active than others, so focus on eating healthily as often as possible. Here are six fit-pregnancy food groups that are a must to include in your diet: 1. Protein: Extra-lean beef and turkey, poultry, seafood, beans, peas, eggs, and nuts. 2. Vegetables: Raw, cooked, or frozen. 3. Fruits: Fresh is best! Apples, oranges, watermelon, cantaloupe, bananas, and berries are some delicious options. 4. Dairy: We need approximately 1,000 mg of calcium per day, so adding cheese, yogurt, and milk to your diet will ensure you are consuming the right

amount. Calcium is an essential for building the baby’s bones and teeth. If you have trouble with dairy, eat broccoli and leafy greens, which are good alternative calcium sources. 5. Grains: Whole-wheat or sprouted bread, brown rice, quinoa, oatmeal, wholewheat pasta, and wheat or corn tortillas are great options. 6. Healthy fats: They help build the placenta and the baby’s organs. Aim to consume healthy fats mainly from plant sources as opposed to unhealthy fats found in processed foods. Examples include avocados, nuts, olive oil, natural peanut butter, flax seed, almond butter, and more. Grocery Shop for Success If you are having trouble planning your meals, here is what I suggest: choose a protein, carbohydrate, and vegetable for each meal. Add in healthy fats in moderation. Eat every three hours, five to seven meals a day. Be sure you are eating the recommended 2,200 calories to 2,900 calories a day. Keep in mind, it’s better for you and the baby to choose healthy, quality calories instead of opting for calories that are not so healthy. Avoid most simple carbs. Simple carbs are rapidly digested and should be avoided for the most part—other than fruit, which has health benefits. Simple carb sources to avoid include sugar, soft drinks, syrup, candy, chips, white bread, and more. Instead, eat complex carbs. Complex carbs are often rich in fiber and more filling than simple carbs. It takes your body longer to process complex carbohydrates, hence burning more calories and sustaining your energy levels longer. Carbs are the main source of the body’s fuel and muscle growth, so why not eat complex carbs? Don’t be

afraid that you will gain weight from eating complex carbs. Moderate portions eaten at each meal will fuel your body. Fact: You can gain or hold weight by overeating any nutrient—protein, carbs, and healthy fats. Here is a great way to measure out your portions by simply “eye-balling” your food. 

Protein: Choose a cupped handful-sized portion.



Carbohydrate: Choose a fist-sized portion. (Limit fruit to one or two meals per day.)



Vegetables: Choose two handful-sized portions.



Healthy fats: Choose one to two healthy fat sources a day. Usually about two tablespoons a day is a great portion to start with. For nuts, try a small palm-size portion.

Lean protein sources 

Egg whites and eggs* (see healthy-fat section below regarding yolks)



Chicken breast or tenders (boneless and skinless)



Extra-lean turkey, ground or tenderloin



Lean beef, ground or round steak



Nonfat cottage cheese



Tofu



Nonfat Greek and low-sugar yogurt (less than five grams of sugar per serving)



Low-fat cheese



Talk to your doctor about seafood: shrimp, tuna, salmon, mahi, tilapia

Note: Before eating fish, it is important to talk to your doctor. Fish contains high levels of mercury and can affect the baby’s developing nervous system. Complex carbohydrate sources 

Oatmeal



Brown rice



Grits



Quinoa



Whole-wheat or Ezekiel bread



Beans



Wheat or corn tortillas



Rice cakes



Potatoes, hash browns, or red potatoes



Sweet potato



Whole-wheat pasta



Corn



Peas



Edamame

Simple carbohydrate sources Note: See fruit explanation below

Vegetable sources 

Asparagus



Green beans



Squash



Cucumbers



Spinach



Lettuce



Carrots



Spinach



Broccoli



Kale



Bell Peppers



Cauliflower



Mushrooms



Brussels sprouts



Green beans



Cucumber

Note: Visit your local produce section for more options Healthy fat sources 

Avocado



Olive oil



Almonds



Cashews



Walnuts



Natural peanut butter



Almond butter



Flaxseed



*Include an egg yolk in your egg whites for healthy omega-3 fatty acids

Fruit Note: Fruit is a simple carbohydrate. You can incorporate fruit into a post-workout meal; however, treat fruit as a carbohydrate source at a meal. For a complete meal option, add a lean protein: for example, have some Greek yogurt with an apple. Fruit choices include apples, oranges, watermelon, cantaloupe, bananas, and berries, to name a few. Condiments 

Salt-free seasonings



Salsa



Cinnamon



Greek yogurt can serve as sour cream

Note: Condiments should be measured as well because it’s easy to go overboard. Liquids 

Water: Most experts recommend that you drink at least eight, eight- to twelve-ounce glasses of water per day.



Milk



Note: Talk to your doctor about the recommended caffeine intake while pregnant.

Pregnancy Supplements: 

Prenatal vitamins

Note: As I mentioned in the chapter covering frequently asked questions, my nutritionist recommended that I not consume protein powder while pregnant due to the rate of absorption and the possibility that this could be taxing on the baby’s kidneys. Sugar Note: Your sugar intake can have a huge impact on controlling your weight gain during pregnancy. I would recommend keeping sugar intake under thirty or thirty-five grams per day (not counting sugar found naturally in fruits or vegetables). Meal Options Meal frequency is key for higher energy levels, so eat every three hours, five to seven meals a day. Keeping in mind the recommended caloric intake above, you can adjust your portions to meet the calories needed during each trimester. The sample meal plan below is generic. If you are interested in specific portions to meet your needs, I recommend that you consult with a registered dietician or certified nutritionist. Use a food scale to measure your portions, or simply guesstimating is acceptable, too. If you really want to count your macronutrients I’d aim for a breakdown of 40-3030 (40 percent protein, 30 percent carbs and 30 percent fats). There are plenty of smartphone apps that will help you calculate your macros, if this is of interest to you. If using a phone app, it’s important to adjust your caloric goal for the day, as most are set to

1,200 calories, which is too low. I counted my macros on occasion during pregnancy, just to make sure I was on the right track. Tips for Measuring Your Food If you want to measure your food to make sure you are not under- or overeating, try utilizing a food scale. Measure all meat after it’s been cooked, as some of the weight cooks off. When measuring your oatmeal or grits, measure them dry, then cook them. Also, if you are unsure of how much to measure out, a typical nutrition label will give you a recommended serving size. For example, a package of extra-lean Jennie-O turkey recommends four ounces, which is usually ideal for a woman. A container of oatmeal recommends a serving of one-half cup dry. My suggestion is that you plan your meals ahead of time, after you’ve determined how many calories you need. If you would like specific portion sizes for your goals, it’s best to consult with a certified nutritionist or registered dietician. Sample Meal Plan Here is a sample seven-day meal plan; calories are approximate. The sample meal plan is generic. If you are interested in a customized meal plan to suit your goals, consult with a registered dietician or nutritionist. If you are interested in seeing recipes for my favorite pregnancy meals, check out my website for Kelsey’s Favorite Meals e-book at www.GoodMorningFitness.com.

To add calories, increase portion sizes and/or use condiments. *Indicates Kelsey’s Favorite Meals e-book: https://sellfy.com/p/OCg2/ Day One 

Breakfast: 4–5 scrambled egg whites mixed with 1 yolk and cooked spinach, 1/2 cup of oatmeal (measured dry), add cinnamon to oatmeal—335 calories



Snack: Nonfat yogurt and 1 medium apple—155 calories



Lunch: 6 oz. grilled chicken, 1 medium sweet potato with steamed asparagus—425 calories



Snack: *3 chocolate protein muffins —360 calories



Dinner: 4–6 oz. of baked mahi, 3/4 cup of brown rice, steamed asparagus—351 calories



Snack: 5 scrambled egg whites, 1/2 cup of grits (1.5 packets) and a bowl of steamed green beans—293 calories



Snack: 2 tablespoons of natural peanut butter on 2 slices of whole wheat toast—410 calories

Daily Total: Approximately 2,329 calories Day Two 

Breakfast: 1 cup Kashi Go Lean cereal and nonfat skim milk—223 calories



Snack: 1 cup nonfat cottage cheese and a medium apple, 2 tablespoons of natural peanut butter—510 calories



Lunch: 4 oz. lean steak, baked potato, and steamed asparagus—418 calories



Snack: 5 scrambled egg whites with hash browns or cubed potatoes with salsa, sliced cucumber—285 calories (Note: For potatoes, check the frozen section of your supermarket. They are fat-free and counted as a carb. Ore-Ida is a great brand.)



Dinner: 4–6 oz. boiled shrimp, spinach salad with your favorite veggies, and a medium sweet potato—228 calories



Snack: 6 oz. Greek yogurt and 1/2 cup of oatmeal (measured dry)—219 calories



Snack: 5 oz. extra-lean ground turkey on a spinach salad, 1/3 cup of grits, 2 slices of avocado, and 3 tablespoons of salsa as dressing—339 calories

Daily Total: Approximately 2,149 calories Day Three 

Breakfast: *Breakfast tacos (2)—246 calories



Snack: 6 oz. Greek yogurt, 1 red delicious apple, 1 tablespoon shaved almonds—247 calories



Lunch: *Black bean extra-lean chili, 1/2 cup of steamed vegetables—397



Snack: 1 cup of nonfat cottage cheese, 3 rice cakes—265 calories



Dinner: *Baked Mahi meal —226 calories



Snack: *Egg-white pancake —350 calories



Snack: *3 chocolate protein muffins —267 calories

Daily Total: Approximately 1,998 calories

Day Four 

Breakfast: *Potato Omelet —240 calories



Snack: 6 oz. Greek yogurt, 1 medium apple with 2 tablespoons of natural peanut butter—365 calories



Lunch: Chicken sandwich: 6 oz. grilled chicken breast, whole wheat bun or bread, 2 tablespoons avocado—509 calories



Snack: *Fish tacos (2) —205 calories



Dinner: 4–6 oz. *zesty turkey meatballs, 6 oz. baked sweet potato, steamed broccoli, and carrots—453 calories



Snack: *Egg whites with potatoes—240 calories



Snack: *3 chocolate protein muffins—267 calories

Daily Total: Approximately 2,279 calories Day Five 

Breakfast: *Breakfast tacos (2)—246 calories



Snack: *Egg white pancake—350 calories



Lunch: *Chicken salad pita—337 calories



Snack: *3 chocolate protein muffins—267 calories



Dinner: *Lean Burger—305 calories



Snack: *3 chocolate protein muffins—267 calories



Snack: 5 scrambled egg whites, 2 pieces of whole wheat toast, 2 tablespoons of avocado—355 calories

Daily Total: Approximately 2,127 calories

Day Six 

Breakfast: *Potato omelet—240 calories



Snack: *Black bean turkey chili—338 calories



Lunch: *Zesty turkey meatballs, 6 oz. sweet potato, 1 cup steamed green beans—304 calories



Snack: *Peanut butter yogurt cup—310 calories



Dinner: *Turkey Tacos (2) with 2 tablespoons avocado—280 calories



Snack: *3 chocolate protein muffins—267 calories



Snack: 5 scrambled egg whites, 2 pieces of whole wheat toast, 2 tablespoons of avocado—355 calories

Daily Total: Approximately 2,094 calories Day Seven 

Breakfast: 6 scrambled egg whites, 2 whole wheat tortillas, salsa with 2 avocado slices—415 calories



Snack: 1 cup of cottage cheese and an apple, 2 tablespoons of natural peanut butter— 465 calories



Lunch: 5 oz. grilled chicken breast, one sweet potato and steamed green beans—362 calories



Snack: 6 oz. Greek yogurt with two rice cakes, 1/4 cup almonds—350 calories



Dinner: 6 oz. baked Mahi, 1/2 cup quinoa, steamed asparagus—329 calories



Snack: 6 scrambled egg whites, 1/2 cup oatmeal (measured dry)—310 calories

Daily Total: Approximately 2,231 calories

CHAPTER 7: ABOUT THE PREGNANCY WORKOUT PLAN Note: If you are pregnant and/or have previous injuries or medical issues, it is always recommended that you consult a physician before beginning any new exercise program. What follows is the plan I followed throughout my entire pregnancy. It is important that you discuss this plan with your doctor before beginning. My doctor approved my plan for me, based on the fact that I lifted weights before I got pregnant. You can certainly modify the workout routine to fit your needs. The goal is to have a fit, healthy, and comfortable pregnancy. Things to Keep in Mind and Things to Avoid While Working Out During Your Pregnancy These are practices that helped me stay healthy and avoid injury throughout my pregnancy: 

Avoid straining your midsection.



I continued to lift weights my entire pregnancy, but I decreased the amount of weight I lifted and increased my repetitions. I was very careful not to strain my abdominal or pelvic muscles.



Avoid lying flat on your back on a bench or the floor when performing exercises.



My doctor advised me to exercise on an incline in order to keep a healthy blood flow to the baby. In order to reduce my risk of injury at the gym, my goal during pregnancy was to gain weight at a steady pace and continue with my workouts. By keeping my nutrition clean for all but one or two cheat meals a week, I was able to keep my weight gain under control. This was important so that I was careful with my

workouts and didn’t develop bad form while lifting due to extra bodyweight. You certainly don’t want to get injured and risk harming the baby and your body. Abdominal Exercises I am often asked if I trained my abdominal muscles during pregnancy. Many women warned me about diastasis recti, which is the separation of your abdominal muscles. I was concerned, so I did my research and asked my doctor. She suggested that I could continue my abdominal exercises as long as I was comfortable; however, she did not recommend dedicating an entire exercise class to abdominals. In my first trimester, I worked on my abs once a week by performing crunches on a stability ball, three sets of thirty to fifty repetitions. I stopped working my abdominals in the second trimester because my belly was growing, and I still felt my core engaged simply by lifting weights. Even in my third trimester, I noticed definition in my oblique area, so I’m confident that lifting weights alone will suffice for a core workout during pregnancy. Some women prefer to take yoga or Pilates, which targets your entire body, including your core. For this reason, I did not incorporate abs into the workout plan for this book. You are welcome to add it once per week after lifting weights, if you are comfortable. The Plan at a Glance My workout plan was designed to keep me active at least three days a week. Pregnancy brings on many changes in your body, and sometimes it is tough to plan for those changes—for example, hormones, morning sickness, food aversions, and exhaustion, to name a few. My personal goal during my pregnancy was to stay active at least three days a week, but if you find you have energy to do more, go for it. Trust me,

work out and be active when you feel like it. You can certainly modify this workout plan and add more days as you see fit. You can exercise three days in a row on this plan or give yourself rest days in between. It is customizable for your comfort level. There is one home workout program and one gym workout program. Each program is designed to train all of your muscle groups. You can switch back and forth between plans if desired. It really depends on your preference and where you feel like training. Goals for this Plan During pregnancy, it is important to understand that our babies receive most of our nutrients (which means they are eating and drinking what you’re eating and drinking). My goal was never to add muscle or focus on lifting heavier weights. It was simply to maintain the fitness level I had prior to pregnancy as best I could. If you did not work out prior to pregnancy, this is a great time to take an interest in staying active and healthy. Create the habit now, so you’ll be ready for your newborn. Forty weeks, which is the typical length of a full-term pregnancy, is a long time. Therefore, it is important for your health and fitness goals that you stay as active as possible and maintain a level of fitness. This is the program that I followed to stay in shape during my pregnancy. Rule: Listen to Your Body You must listen to your body at all times. If an exercise is uncomfortable, don’t do it. It really is that simple. I found that I could do most exercises during my first and second trimesters. My baby bump was bigger during the third trimester, so I chose exercises that were comfortable and effective. If you feel discomfort, choose an exercise for that body part that is more natural for your growing belly. Also, talk with your doctor

about choosing an exercise program. My doctor told me that I could continue with lifting weights since I had done so prior to pregnancy. I am not a runner, so obviously I wouldn’t start a running program while pregnant. Makes sense, right? My plan below allowed me to stay fit and active, gaining close to thirty healthy pounds during pregnancy. I also gained enough to deliver a healthy eight-pound sevenounce baby girl. It is so important to make a healthy eating plan while pregnant. Simply working out alone will not do the trick. You must eat right as well. Nutrition determines 80 percent of your results, pregnant or not pregnant. Lifting Weights Talk to your doctor about lifting weights during pregnancy. As I said before, I lifted weights prior to pregnancy, so I was comfortable lifting during pregnancy. As far as choosing the proper amount of weight to lift, I recommend choosing a weight that challenges you but does not cause you to strain your midsection. During pregnancy, I typically avoided lifting more than twenty-five or thirty pounds. Many women have kids that weigh that much or more, and they are accustomed to picking up their kids during pregnancy. As far as upper body is concerned, I typically work out with anywhere from five-pound to fifteen-pound dumbbells, depending on the exercise. As women, we are typically stronger in our lower bodies, so just be careful not to use too much weight and strain your abdominal muscles. Cardio As far as order is concerned, I always perform cardio after I lift weights. However, if you feel uncomfortable lifting weights at any point, cardio alone is a perfectly acceptable way to stay active during pregnancy.

Eat a meal at least one hour before lifting to give your body fuel. Cardio should be performed at a moderate intensity; however, during pregnancy you must be mindful of your internal temperature. You don’t want to let your body get overheated or let your heart rate get too high. I used a heart-rate monitor watch to ensure I kept my target heart rate around 140–145 BPM, since that was what my body was accustomed to before pregnancy. Again, the goal for cardio during pregnancy is not to lose weight but to stay active and keep your heart and baby healthy. I believe it also helps with unnecessary weight gain. I continued cardio sessions during my pregnancy to keep off unwanted fat gain from cheat meals and just to allow endorphins to kick in, which makes us feel happy. For a cardio workout during pregnancy, I recommend twenty to thirty minutes when lifting weights beforehand. If you are not lifting weights and only performing cardio for your workout, try for thirty to forty minutes, depending on your level of fitness and comfort. You may even feel like being active longer than that. It really depends on your pregnancy.

Cardio options: 

Walk on a treadmill with or without incline



Perform the elliptical with zero or slight resistance



Walk or jog outside



Perform cycling on a recumbent bike



Take an exercise class, such as Pilates or yoga

The Workout Plan This plan is set up so that you work out three to four days a week. During my first trimester, I had plenty of morning sickness and food aversions. As a result, I felt weak. It’s important that you fuel your body with nutrients before working out. If I was only able to work out three days a week, I combined muscle groups to ensure I kept my plan balanced. Customize this plan according to your pregnancy experience. Before You Work Out Eat a meal about one hour before working out. The meal should consist of a lean protein, complex carbohydrates, and vegetable, for example: four ounces of grilled chicken, five ounces of sweet potato, and a cup of steamed green beans. It’s important to eat every three hours to keep your energy levels and metabolism elevated.

CHAPTER 8: HOME WORKOUT Note on equipment: If you lifted weights prior to pregnancy, I advise using dumbbells and a resistance band to perform these workouts at home. If you did not lift weights prior to pregnancy, many of these exercises can be performed using your body weight alone. First Trimester Home Workout (Weeks 1–12) It is common to feel exhausted and experience morning/evening sickness during this trimester, so the goal is to keep you active without overdoing it. If you need to take off from working out a few days, don’t worry. Rest and then pick back up when you feel ready. This program is not meant to make you feel like you failed if you need to take it easy—it’s meant to keep you feeling well by staying active. Trust me—work out when you can. It is better than being sedentary, and it’s healthy for you and your baby. Goal: This is a three-day workout with an optional fourth day for cardio. The goal is to maintain your muscle and activity level from before your pregnancy. Cardio is scheduled three to four times per week. Warm-up: This five-minute portion of the workout is intended to get your blood flowing. You may go for a walk outside, walk on a treadmill, perform step-ups on a bench or stairs, or choose another activity you are comfortable doing to increase your heart rate. Repetitions: Each repetition should be performed per arm or leg unless it’s an exercise in which you work both at once, like a squat. For example, you should perform three sets of eight to ten stationary lunges per leg, then switch legs and repeat. Repetitions until failure: This is only advised for someone who was highly active prior to pregnancy. When you see the words “until failure,” this means perform the

exercise until your muscles are completely fatigued and you cannot perform another repetition with proper form. This is what I call “burn out,” and it really takes your intensity to the next level, and I believe it helped me maintain a high level of fitness during pregnancy. Rest: Rest 30–60 seconds between your weight sets. Choose a weight that challenges you yet doesn’t strain your midsection. Your muscles should feel tight by your third set.

Weeks 1–2 Perform three sets of 8–10 repetitions. Day 1: Legs, Glutes, Calves, and Cardio 

Warm up: 5 minutes of walking or step-ups and 5 minutes of stretching



Stationary lunges with dumbbells or barbell (Quads and glutes)



Bent-leg deadlift with dumbbells or barbell (Hamstrings)



Glute kickbacks with resistance band (Glutes)



Sumo squats with dumbbell (Quads)



Standing calf raise (Calves)



Seated calf raise with dumbbell (Calves)



Cardio: 20–30 minutes of brisk walking outside or on treadmill, elliptical, or step-ups



5–10 minutes of stretching

Day 2: Chest, Triceps, Shoulders, and Cardio 

Warm up: 5 minutes of walking and 5 minutes of stretching



Push-ups or modified push-ups (Chest)



Incline press with dumbbells on bench or stability ball (Chest)



Dips on a bench or chair (bodyweight) (Triceps)



Triceps kickbacks with dumbbells (Triceps)



Seated military press with dumbbells on flat back bench/chair (Shoulders)



Alternating front dumbbell raise (Shoulders)



Reverse flyes with resistance band (Shoulders)



Cardio: 20–30 minutes of brisk walking outside or on treadmill, elliptical, or step-ups



5–10 minutes of stretching

Day 3: Back, Biceps, and Cardio 

Warm up: 5 minutes of walking and 5 minutes of stretching



Good morning with barbell (Back)



Bent-over row with barbell (underhand) (Back)



Dumbbell hammer curl (Biceps)



Dumbbell curl (alternating) (Biceps)



Barbell curl (Biceps)



Cardio: 20–30 minutes of brisk walking outside or on treadmill, elliptical, or step-ups



5–10 minutes of stretching

Day 4: Optional Cardio Day 

Cardio: 20–30 minutes of brisk walking outside or on treadmill, elliptical, or step-ups

Weeks 3–4 Perform three sets of 8–10 repetitions. Day 1: Legs, Glutes, Calves, and Cardio 

Warm up: 5 minutes of walking and 5 minutes of stretching



Curtsy lunges holding a dumbbell or kettlebell (Quads and glutes)



Reverse lunges holding dumbbells (Quads and glutes)



Fire hydrants (Glutes)



Side squats (Quads and glutes)



Seated calf raise with dumbbell (Calves)



Lunge pass throughs (Hamstrings)



Cardio: 20–30 minutes of brisk walking outside or on treadmill, elliptical, or step-ups



5–10 minutes of stretching

Day 2: Chest, Triceps, Shoulders, and Cardio 

Warm up: 5 minutes of walking and 5 minutes of stretching



Push-ups, modified or using wall (Chest)



Incline dumbbell flyes on bench or stability ball (Chest)



Incline press (Chest)



Close stance push-ups (Triceps)



Close grip incline press (Triceps)



Cardio: 20–30 minutes of brisk walking outside or on treadmill, elliptical, or step-ups



5–10 minutes of stretching

Day 3: Back, Biceps, and Cardio 

Warm up: 5 minutes of walking and 5 minutes of stretching



Lawnmowers (Back)



Bent over row (Back)



Seated resistance band row on floor (Back)



Resistance band curl—alternating or together (Biceps)



Dumbbell curl (alternating) (Biceps)



Cardio: 20–30 minutes of brisk walking outside or on treadmill, elliptical, or step-ups



5–10 minutes of stretching

Day 4: Optional Cardio Day 

Cardio: 20–30 minutes of brisk walking outside or on treadmill, elliptical, or step-ups

Weeks 5–6 Perform three sets of 10–12 repetitions. Supersets: Perform two exercises back to back without resting. Once you finish the two exercises, rest for 30–60 seconds, and then repeat until you’ve completed all three sets. Then move to the next exercise. Another option is to go through the entire list once, then repeat the list of exercises two more times. Day 1: Legs, Glutes, Calves, and Cardio 

Superset 1: o Stationary lunges (Quads and glutes) o Dumbbell squats (Quads and glutes)



Superset 2: o Glute kickbacks with resistance band (Glutes) o Fire hydrants (Glutes)



Superset 3: o Seated calf raise with dumbbell (Calves) o Standing calf raise (Calves)



Cardio: 20–30 minutes of brisk walking outside or on treadmill, elliptical, or step-ups



5–10 minutes of stretching

Day 2: Chest, Triceps, Shoulders, and Cardio 

Superset 1: o Push-ups, either modified or wall push-ups (Chest) o Incline press, on bench or stability ball (Chest)



Superset 2: o Dips on bench or chair (Triceps) o Triceps kickbacks (Triceps)



Superset 3: o Seated military press, standing or seated (Shoulders) o Standing bent-arm lateral raise, standing or seated (Shoulders)



Cardio: 20–30 minutes of brisk walking outside or on treadmill, elliptical, or step-ups



5–10 minutes of stretching

Day 3: Back, Biceps, and Cardio 

Superset 1: o Barbell or dumbbell curl (Biceps) o Resistance band curl, until failure (Biceps)



Superset 2: o Lawnmowers (Back) o Seated resistance band row on floor (Back)



Superset 3: o Dumbbell hammer curl (Biceps) o Good morning with barbell (Back)



Cardio: 20–30 minutes of brisk walking outside or on treadmill, elliptical, or step-ups



5–10 minutes of stretching

Day 4: Optional Cardio Day 

Cardio: 20–30 minutes of brisk walking outside or on treadmill, elliptical, or step-ups

Weeks 7–8 Perform three sets of 12–15 repetitions. Day 1: Legs, Glutes, Calves, and Cardio 

Warm up: 5 minutes of walking, step-ups, and 5 minutes of stretching



Stationary lunges with dumbbells or barbell (Quads and glutes)



Bent-leg deadlift with dumbbells or barbell (Hamstrings)



Glute kickbacks with resistance band (Glutes)



Sumo squats with dumbbell (Quads)



Standing calf raise (Calves)



Seated calf raise with dumbbell (Calves)



Cardio: 20–30 minutes of brisk walking outside or on treadmill, elliptical, or step-ups



5–10 minutes of stretching

Day 2: Chest, Triceps, Shoulders, and Cardio 

Warm up: 5 minutes of walking and 5 minutes of stretching



Push-ups or modified push-ups (Chest)



Incline press with dumbbells on bench or stability ball (Chest)



Dips on a bench or chair (bodyweight) (Triceps)



Triceps kickbacks with dumbbells (Triceps)



Seated military press with dumbbells on flat back bench/chair (Shoulders)



Alternating front dumbbell raise (Shoulders)



Reverse flyes with resistance band (Shoulders)



Cardio: 20–30 minutes of brisk walking outside or on treadmill, elliptical, or step-ups



5–10 minutes of stretching

Day 3: Back, Biceps, and Cardio 

Warm up: 5 minutes of walking and 5 minutes of stretching



Good morning with barbell (Back)



Bent over row with barbell (underhand) (Back)



Dumbbell hammer curl (Biceps)



Dumbbell curl (alternating) (Biceps)



Barbell curl (Biceps)



Cardio: 20–30 minutes of brisk walking outside or on treadmill, elliptical or step-ups



5–10 minutes of stretching

Day 4: Optional Cardio Day 

Cardio: 20–30 minutes of brisk walking outside or on treadmill, elliptical or step-ups

Weeks 9–10 Perform three sets until failure. Day 1: Legs, Glutes, Calves, and Cardio 

Warm up: 5 minutes of walking and 5 minutes of stretching



Curtsy lunges holding a dumbbell or kettlebell (Quads and glutes)



Reverse lunges holding dumbbells (Quads and glutes)



Fire hydrants (Glutes)



Side squats (Quads and glutes)



Seated calf raise with dumbbell (Calves)



Lunge pass throughs (Hamstrings)



Cardio: 20–30 minutes of brisk walking outside or on treadmill, elliptical, or step-ups



5–10 minutes of stretching

Day 2: Chest, Triceps, Shoulders, and Cardio 

5-minute warm-up walking and 5 minutes of stretching



Push-ups, modified or using wall (Chest)



Incline dumbbell flyes on bench or stability ball (Chest)



Incline press (Chest)



Close-stance push-ups (Triceps)



Close-grip incline press (Triceps)



Cardio: 20–30 minutes of brisk walking outside or on treadmill, elliptical, or step-ups



5–10 minutes of stretching

Day 3: Back, Biceps, and Cardio 

Warm up: 5 minutes of walking and 5 minutes of stretching



5-minute warm-up walking and 5 minutes of stretching



Lawnmowers (Back)



Bent over row (Back)



Seated resistance band row on floor (Back)



Resistance band curl, alternating or together (Biceps)



Dumbbell curl (alternating) (Biceps)



Cardio: 20–30 minutes of brisk walking outside or on treadmill, elliptical, or step-ups



5–10 minutes of stretching

Day 4: Optional Cardio Day 

Cardio: 20–30 minutes of brisk walking outside or on treadmill, elliptical, or step-ups

Weeks 11–12 Perform three sets until failure. Day 1: Legs, Glutes, Calves, and Cardio 

Superset 1: o Stationary lunges (Quads and glutes) o Dumbbell squats (Quads and glutes)



Superset 2: o Glute kickbacks with resistance band (Glutes) o Fire hydrants (Glutes)



Superset 3: o Seated calf raise with dumbbell (Calves) o Standing calf raise (Calves)



Cardio: 20–30 minutes of brisk walking outside or on treadmill, elliptical, or step-ups



5–10 minutes of stretching

Day 2: Chest, Triceps, Shoulders, and Cardio 

Superset 1: o Push-ups, modified or wall push-ups (Chest) o Incline press, on bench or stability ball (Chest)



Superset 2: o Dips on bench or chair (Triceps) o Triceps kickbacks (Triceps)



Superset 3: o Seated military press, standing or seated (Shoulders) o Standing bent-arm lateral raise, standing or seated (Shoulders)



Cardio: 20–30 minutes of brisk walking outside or on treadmill, elliptical, or step-ups



5–10 minutes of stretching

Day 3: Back, Biceps, and Cardio 

Superset 1: o Barbell or dumbbell curl, (Biceps) o Resistance band curl, until failure (Biceps)



Superset 2: o Lawnmowers (Back) o Seated resistance-band row on floor (Back)



Superset 3: o Dumbbell hammer curl (Biceps) o Good morning with barbell (Back)



Cardio: 20–30 minutes of brisk walking outside or on treadmill, elliptical, or step-ups



5–10 minutes of stretching

Day 4: Optional Cardio Day 

Cardio: 20–30 minutes of brisk walking outside or on treadmill, elliptical, or step-ups

Second Trimester Home Workout (Weeks 13–28) This is a four-day workout. Maintain your activity level and perform cardio three to four times per week. Monitor your heart rate and rest 30–60 seconds between your weight sets. Choose a weight that challenges you. Your muscles should feel tight by your fourth set. It is common to feel increased energy levels in the second trimester, so take advantage of the days you feel like being active.

Weeks 13–14 Perform four sets of 10–12 repetitions. Day 1: Shoulders and Cardio 

Warm up: 5 minutes of walking and 5 minutes of stretching



Seated military press with dumbbells on flat back bench or chair (Shoulders)



Alternating front dumbbell raise (Shoulders)



Reverse flyes with resistance band (Shoulders)



Seated lateral dumbbell raise (butterfly motion) (Shoulders)



Standing bent lateral raise (Shoulders)



Cardio: 20–30 minutes of brisk walking outside, on treadmill or elliptical



5–10 minutes of stretching

Day 2: Chest, Triceps, and Cardio 

Warm up: 5 minutes of walking and 5 minutes of stretching



Push-ups or modified push-ups (Chest)



Incline press with dumbbells on bench or stability ball (Chest)



Overhead press with dumbbell (Triceps)



Dips on a bench or chair (bodyweight) (Triceps)



Triceps kickbacks with dumbbells (Triceps)



Cardio: 20–30 minutes of brisk walking outside, on treadmill or elliptical



5–10 minutes of stretching

Day 3: Legs, Glutes, Calves, and Cardio 

Warm up: 5 minutes of walking and 5 minutes of stretching



Stationary lunges with dumbbells or barbell (Quads)



Bent leg deadlifts with barbell or dumbbells (Hamstrings)



Glute kickbacks with resistance band (Glutes)



Sumo squats with dumbbell (Quads)



Standing calf raise (Calves)



Seated calf raise with dumbbell (Calves)



Cardio: 20–30 minutes of brisk walking outside, on treadmill or elliptical



5–10 minutes of stretching

Day 4: Back, Biceps, and Cardio 

Warm up: 5 minutes of and 5 minutes of stretching



Good morning with barbell (Back)



Bent-over row with barbell (underhand) (Back)



Dumbbell hammer curl (Biceps)



Dumbbell curl (alternating) (Biceps)



Barbell curl (Biceps)



Cardio: 20–30 minutes of brisk walking outside, on treadmill or elliptical



5–10 minutes of stretching

Weeks 15–16 Perform four sets of 10–12 repetitions. Day 1: Legs, Glutes, Calves, and Cardio 

Warm up: 5 minutes of walking, step-ups, and 5 minutes of stretching



Stationary lunges with dumbbells or barbell (Quads and glutes)



Bent leg deadlift with dumbbells or barbell (Hamstrings)



Glute kickbacks with resistance band (Glutes)



Sumo squats with dumbbell (Quads)



Standing calf raise (Calves)



Seated calf raise with dumbbell (Calves)



Cardio: 20–30 minutes of brisk walking outside or on treadmill, elliptical, or step-ups



5–10 minutes of stretching

Day 2: Chest, Triceps, Shoulders, and Cardio 

Warm up: 5 minutes of walking and 5 minutes of stretching



Push-ups or modified push-ups (Chest)



Incline press with dumbbells on bench or stability ball (Chest)



Dips on a bench or chair (bodyweight) (Triceps)



Triceps kickbacks with dumbbells (Triceps)



Seated military press with dumbbells on flat back bench/chair (Shoulders)



Alternating front dumbbell raise (Shoulders)



Reverse flyes with resistance band (Shoulders)



Cardio: 20–30 minutes of brisk walking outside or on treadmill, elliptical, or step-ups



5–10 minutes of stretching

Day 3: Back, Biceps, and Cardio 

Warm up: 5 minutes of walking and 5 minutes of stretching



Good morning with barbell (Back)



Bent over row with barbell (underhand) (Back)



Dumbbell hammer curl (Biceps)



Dumbbell curl (alternating) (Biceps)



Barbell curl (Biceps)



Cardio: 20–30 minutes of brisk walking outside or on treadmill, elliptical, or step-ups



5–10 minutes of stretching

Day 4: Optional Cardio Day 

Cardio: 20–30 minutes of brisk walking outside or on treadmill, elliptical, or step-ups

Weeks 17–18 (Supersets) Perform four sets of 10–12 repetitions. Each superset is performed back to back. Rest after the superset is complete. Day 1: Shoulders and Cardio 

Warm up: 5 minutes of walking and 5 minutes of stretching



Superset 1: o Seated military press with dumbbells on flat-back bench or chair (Shoulders) o Alternating front dumbbell raise (Shoulders)



Superset 2: o Reverse flyes with resistance band (Shoulders) o Seated lateral raise with dumbbells (butterfly motion) (Shoulders)



Superset 3: o Standing bent lateral raise (Shoulders) o Car Drivers (Shoulders)



Cardio: 20–30 minutes of brisk walking outside or on treadmill, elliptical, or step-ups



5–10 minutes of stretching

Day 2: Chest, Triceps, and Cardio 

Warm up: 5 minutes of walking and 5 minutes of stretching



Superset 1: o Push-ups or modified push-ups (Chest) o Incline press with dumbbells on bench or stability ball (Chest)



Superset 2: o Overhead press with dumbbell (Triceps) o Dips on a bench or chair (bodyweight) (Triceps)



Superset 3: o Triceps kickbacks with dumbbells (Triceps) o Skull crushers on incline bench or stability ball (Triceps)



Cardio: 20–30 minutes of brisk walking outside or on treadmill, elliptical, or step-ups



5–10 minutes of stretching

Day 3: Legs, Glutes, Calves, and Cardio 

Warm up: 5 minutes of walking and 5 minutes of stretching



Superset 1: o Stationary lunges with dumbbells or barbells (Quads) o Bent leg deadlift with barbell or dumbbells (Hamstrings)



Superset 2: o Glute kickbacks with resistance band (Glutes) o Sumo squats with dumbbell (Quads)



Superset 3: o Standing calf raise (Calves) o Seated calf raise with dumbbell (Calves)



Cardio: 20–30 minutes of brisk walking outside or on treadmill, elliptical, or step-ups



5–10 minutes of stretching

Day 4: Back, Biceps, and Cardio 

Warm up: 5 minutes of walking and 5 minutes of stretching



Superset 1: o Good morning with barbell (Back) o Bent over barbell row (underhand) (Back)



Superset 2: o Dumbbell hammer curl (Biceps) o Dumbbell curl (alternating) (Biceps)



Superset 3: o Barbell curl (Biceps) o Seated resistance band row on floor (Back)



Cardio: 20–30 minutes of brisk walking outside or on treadmill, elliptical, or step-ups



5–10 minutes of stretching

Weeks 19–20 Perform four sets of 10–12 repetitions. Day 1: Legs, Glutes, Calves, and Cardio 

Warm up: 5 minutes of walking or step-ups, and 5 minutes of stretching



Stationary lunges with dumbbells or barbell (Quads and glutes)



Bent leg deadlift with dumbbells or barbell (Hamstrings)



Glute kickbacks with resistance band (Glutes)



Sumo squats with dumbbell (Quads)



Standing calf raise (Calves)



Seated calf raise with dumbbell (Calves)



Cardio: 20–30 minutes of brisk walking outside or on treadmill, elliptical, or step-ups



5–10 minutes of stretching

Day 2: Chest, Triceps, Shoulders, and Cardio 

Warm up: 5 minutes of walking and 5 minutes of stretching



Push-ups or modified push-ups (Chest)



Incline press with dumbbells on bench or stability ball (Chest)



Dips on a bench or chair (bodyweight) (Triceps)



Triceps kickbacks with dumbbells (Triceps)



Seated military press with dumbbells on flat back bench/chair (Shoulders)



Alternating front dumbbell raise (Shoulders)



Reverse flyes with resistance band (Shoulders)



Cardio: 20–30 minutes of brisk walking outside or on treadmill, elliptical, or step-ups



5–10 minutes of stretching

Day 3: Back, Biceps, and Cardio 

Warm up: 5 minutes of walking and 5 minutes of stretching



Good morning with barbell (Back)



Bent over row with barbell (underhand) (Back)



Dumbbell hammer curl (Biceps)



Dumbbell curl (alternating) (Biceps)



Barbell curl (Biceps)



Cardio: 20–30 minutes of brisk walking outside or on treadmill, elliptical, or step-ups



5–10 minutes of stretching

Day 4: Optional Cardio Day 

Cardio: 20–30 minutes of brisk walking outside or on treadmill, elliptical, or step-up

Weeks 21–22 Perform four sets until failure. Day 1: Legs, Glutes, Calves, and Cardio 

Warm up: 5 minutes of walking and 5 minutes of stretching



Curtsy lunges holding a dumbbell or kettlebell (Quads and glutes)



Reverse lunges holding dumbbells (Quads and glutes)



Fire hydrants (Glutes)



Side squats (Quads and glutes)



Seated calf raise with dumbbell (Calves)



Lunge pass throughs (Hamstrings)



Cardio: 20–30 minutes of brisk walking outside or on treadmill, elliptical, or step-ups

Day 2: Chest, Triceps, Shoulders, and Cardio 

Warm up: 5 minutes of walking and 5 minutes of stretching



Push-ups, modified or using wall (Chest)



Incline dumbbell flyes on bench or stability ball (Chest)



Incline press (Chest)



Close-stance push-ups (Triceps)



Close-grip incline press (Triceps)



Cardio: 20–30 minutes of brisk walking outside or on treadmill, elliptical, or step-ups

Day 3: Back, Biceps, and Cardio 

Warm up: 5 minutes of walking and 5 minutes of stretching



Lawnmowers (Back)



Bent-over row (Back)



Seated resistance-band row on floor (Back)



Resistance-band curl, alternating or together (Biceps)



Dumbbell curl (alternating) (Biceps)



Cardio: 20–30 minutes of brisk walking outside or on treadmill, elliptical, or step-ups

Day 4: Optional Cardio Day 

Cardio: 20–30 minutes of brisk walking outside or on treadmill, elliptical, or step-ups

Weeks 23–24 Perform four sets until failure. Day 1: Legs, Glutes, Calves, and Cardio 

Superset 1: o Stationary lunges (Quads and glutes) o Dumbbell squats (Quads and glutes)



Superset 2: o Glute kickbacks with resistance band (Glutes) o Fire hydrants (Glutes)



Superset 3: o Seated calf raise with dumbbell (Calves) o Standing calf raise (Calves)



Cardio: 20–30 minutes of brisk walking outside or on treadmill, elliptical, or step-ups



5–10 minutes of stretching

Day 2: Chest, Triceps, Shoulders, and Cardio 

Superset 1: o Push-ups, modified or wall push-ups (Chest) o Incline press on bench or stability ball (Chest)



Superset 2: o Dips on bench or chair (Triceps) o Triceps kickbacks (Triceps)



Superset 3: o Seated military press, standing or seated (Shoulders) o Standing bent-arm lateral raise, standing or seated (Shoulders)



Cardio: 20–30 minutes of brisk walking outside or on treadmill, elliptical, or step-ups



5–10 minutes of stretching

Day 3: Back, Biceps, and Cardio 

Superset 1: o Barbell or dumbbell curl (Biceps) o Resistance band curl, until failure (Biceps)



Superset 2: o Lawnmowers (Back) o Seated resistance band row on floor (Back)



Superset 3: o Dumbbell hammer curl (Biceps) o Good morning with barbell (Back)



Cardio: 20–30 minutes of brisk walking outside or on treadmill, elliptical, or step-ups



5–10 minutes of stretching

Day 4: Optional Cardio Day 

Cardio: 20–30 minutes of brisk walking outside or on treadmill, elliptical, or step-ups

Weeks 25–26 Perform four sets until failure. Day 1: Legs, Glutes, Calves, and Cardio 

Warm up: 5 minutes of walking, step-ups, and 5 minutes of stretching



Stationary lunges with dumbbells or barbell (Quads and glutes)



Bent leg deadlift with dumbbells or barbell (Hamstrings)



Glute kickbacks with resistance band (Glutes)



Sumo squats with dumbbell (Quads)



Standing calf raise (Calves)



Seated calf raise with dumbbell (Calves)



Cardio: 20–30 minutes of brisk walking outside or on treadmill, elliptical, or step-ups



5–10 minutes of stretching

Day 2: Chest, Triceps, Shoulders, and Cardio 

Warm up: 5 minutes of walking and 5 minutes of stretching



Push-ups or modified push-ups (Chest)



Incline press with dumbbells on bench or stability ball (Chest)



Dips on a bench or chair (bodyweight) (Triceps)



Triceps kickbacks with dumbbells (Triceps)



Seated military press with dumbbells on flat back bench/chair (Shoulders)



Alternating front dumbbell raise (Shoulders)



Reverse flyes with resistance band (Shoulders)



Cardio: 20–30 minutes of brisk walking outside or on treadmill, elliptical, or step-ups



5–10 minutes of stretching

Day 3: Back, Biceps, and Cardio 

Warm up: 5 minutes of walking and 5 minutes of stretching



Good morning with barbell (Back)



Bent-over row with barbell (underhand)(Back)



Dumbbell hammer curl (Biceps)



Dumbbell curl (alternating) (Biceps)



Barbell curl (Biceps)



Cardio: 20–30 minutes of brisk walking outside or on treadmill, elliptical, or step-ups



5–10 minutes of stretching

Day 4: Optional Cardio Day 

Cardio: 20–30 minutes of brisk walking outside or on treadmill, elliptical, or step-ups

Weeks 27–28 Perform four sets until failure. Day 1: Legs, Glutes, Calves, and Cardio 

Warm up: 5 minutes of walking and 5 minutes of stretching



Curtsy lunges holding a dumbbell or kettlebell (Quads and glutes)



Reverse lunges holding dumbbells (Quads and glutes)



Fire hydrants (Glutes)



Side squats (Quads and glutes)



Seated calf raise with dumbbell (Calves)



Lunge pass throughs (Hamstrings)



Cardio: 20–30 minutes of brisk walking outside or on treadmill, elliptical, or step-ups



5–10 minutes of stretching

Day 2: Chest, Triceps, Shoulders, and Cardio 

Warm up: 5 minutes of walking and 5 minutes of stretching



Push-ups, modified or using wall (Chest)



Incline dumbbell flyes on bench or stability ball (Chest)



Incline press (Chest)



Close-stance push-ups (Triceps)



Close-grip incline press (Triceps)



Cardio: 20–30 minutes of brisk walking outside or on treadmill, elliptical, or step-ups



5–10 minutes of stretching

Day 3: Back, Biceps, and Cardio 

Warm up: 5 minutes of walking and 5 minutes of stretching



Lawnmowers (Back)



Bent over row (Back)



Seated resistance band row on floor (Back)



Resistance band curl, alternating or together (Biceps)



Dumbbell curl (alternating) (Biceps)



5–10 minutes of stretching

Day 4: Optional Cardio Day 

Cardio: 20–30 minutes of brisk walking outside or on treadmill, elliptical, or step-ups

Third Trimester Home Workout (Weeks 29–40) This is a three-day workout with an optional fourth day. Focus on staying active. Most women start getting rather uncomfortable in the last few weeks due to carrying extra weight and your growing belly. Focus on maintaining an active lifestyle so that you can rest easier at night. Do cardio three to four times per week, depending on your energy level. Drop to lighter weights and perform higher repetitions and supersets. A superset exercise pair is performed back to back, and it counts as one set. Rest for sixty seconds after the superset. Choose a weight or resistance that still challenges you.

Weeks 29–30 Perform four sets of 12–15 repetitions. Day 1: Legs, Glutes, Calves, and Cardio 

Warm up: 5 minutes of walking, step-ups and 5 minutes of stretching



Stationary lunges with dumbbells or barbell (Quads and glutes)



Bent leg deadlift with dumbbells or barbell (Hamstrings)



Glute kickbacks with resistance band (Glutes)



Sumo squats with dumbbell (Quads)



Standing calf raise (Calves)



Seated calf raise with dumbbell (Calves)



Cardio: 20–30 minutes of brisk walking outside or on treadmill, elliptical or step-ups



5–10 minutes of stretching

Day 2: Chest, Triceps, Shoulders, and Cardio 

Warm up: 5 minutes of walking and 5 minutes of stretching



Push-ups or modified push-ups (Chest)



Incline press with dumbbells on bench or stability ball (Chest)



Dips on a bench or chair (bodyweight) (Triceps)



Triceps kickbacks with dumbbells (Triceps)



Seated military press with dumbbells on flat back bench/chair (Shoulders)



Alternating front dumbbell raise (Shoulders)



Reverse flyes with resistance band (Shoulders)



Cardio: 20–30 minutes of brisk walking outside or on treadmill, elliptical, or step-ups



5–10 minutes of stretching

Day 3: Back, Biceps, and Cardio 

Warm up: 5 minutes of walking and 5 minutes of stretching



Good morning with barbell (Back)



Bent over row with barbell (underhand) (Back)



Dumbbell hammer curl (Biceps)



Dumbbell curl (alternating) (Biceps)



Barbell curl (Biceps)



Cardio: 20–30 minutes of brisk walking outside or on treadmill, elliptical, or step-ups



5–10 minutes of stretching

Day 4: Optional Cardio Day 

Cardio: 20–30 minutes of brisk walking outside or on treadmill, elliptical, or step-ups

Weeks 31–32 Perform four sets of 12–15 repetitions. Day 1: Back, Biceps, Shoulders, and Cardio 

Warm up: 5 minutes of walking and 5 minutes of stretching



Superset 1: o Barbell shoulder press (Shoulders) o One arm alternating standing dumbbell press (Shoulders)



Superset 2: o Alternating one arm lateral raise (Shoulders) o Standing lateral raise with dumbbells (Shoulders)



Superset 3: o Bent over barbell row (underhand) (Back) o Good morning with barbell (Back)



Superset 4: o Dumbbell hammer curl (Biceps) o Dumbbell curl (alternating) (Biceps)



Cardio: 20–30 minutes of brisk walking outside or on treadmill, elliptical or step-ups



5–10 minutes of stretching

Day 2: Chest, Triceps, Calves, and Cardio 

Warm up: 5 minutes of walking and 5 minutes of stretching



Superset 1: o Incline press with dumbbells on bench or stability ball (Chest) o Wall push-ups or modified push-ups on floor (Chest)



Superset 2: o Dips on a bench or chair (bodyweight) (Triceps) o Triceps kickbacks with dumbbells (Triceps)



Superset 3: o Overhead triceps press with dumbbell (Triceps) o Skull crushers on incline bench (Triceps)



Superset 4: o Standing barbell calf raise (Calves) o Seated calf raise with dumbbell (Calves)



Cardio: 20–30 minutes of brisk walking outside or on treadmill, elliptical or step-ups



5–10 minutes of stretching

Day 3: Legs, Glutes, and Cardio 

Warm up: 5 minutes of walking and 5 minutes of stretching



Superset 1: o Walking lunges (Quads and glutes) o Bent leg deadlift with barbell or dumbbells (Hamstrings)



Superset 2: o Glute kickbacks with resistance band (Glutes) o Sumo squats with dumbbell (Quads)



Superset 3: o Sumo squats with dumbbell (Quads) o Curtsy lunges (Quads and glutes)



Cardio: 20–30 minutes of brisk walking outside or on treadmill, elliptical, or step-ups



5–10 minutes of stretching

Day 4: Optional Cardio Day 

Cardio: 20–30 minutes of brisk walking outside or on treadmill, elliptical, or step-ups

Weeks 33–34 Perform four sets of 12–15 repetitions. Day 1: Legs, Glutes, Calves, and Cardio 

Warm up: 5 minutes of walking and 5 minutes of stretching



Curtsy lunges holding a dumbbell or kettlebell (Quads and glutes)



Reverse lunges holding dumbbells (Quads and glutes)



Fire hydrants (Glutes)



Side squats (Quads and glutes)



Seated calf raise with dumbbell (Calves)



Lunge pass throughs (Hamstrings)



Cardio: 20–30 minutes of brisk walking outside or on treadmill, elliptical, or step-ups



5–10 minutes of stretching

Day 2: Chest, Triceps, Shoulders, and Cardio 

Warm up: 5 minutes of walking and 5 minutes of stretching



Push-ups, modified or using wall (Chest)



Incline dumbbell flyes on bench or stability ball (Chest)



Incline press (Chest)



Close stance push-ups (Triceps)



Close grip incline press (Triceps)



Cardio: 20–30 minutes of brisk walking outside or on treadmill, elliptical, or step-ups



5–10 minutes of stretching

Day 3: Back, Biceps, and Cardio 

Warm up: 5 minutes of walking and 5 minutes of stretching



Lawnmowers (Back)



Bent over row (Back)



Seated resistance band row on floor (Back)



Resistance band curl, alternating or together (Biceps)



Dumbbell curl (alternating) (Biceps)



Cardio: 20–30 minutes of brisk walking outside or on treadmill, elliptical, or step-ups



5–10 minutes of stretching

Day 4: Optional Cardio Day 

Cardio: 20–30 minutes of brisk walking outside or on treadmill, elliptical, or step-ups

Weeks 35–36 Perform four sets until failure. Day 1: Back, Biceps, Shoulders, and Cardio 

Warm up: 5 minutes of walking and 5 minutes of stretching



Superset 1: o Barbell shoulder press (Shoulders) o One-arm alternating standing dumbbell press (Shoulders)



Superset 2: o Alternating one-arm lateral raise (Shoulders) o Standing lateral raise with dumbbells (Shoulders)



Superset 3: o Bent-over barbell row (underhand) (Back) o Good morning with barbell (Back)



Superset 4: o Dumbbell hammer curl (Biceps) o Dumbbell curl (alternating) (Biceps)



Cardio: 20–30 minutes of brisk walking outside or on treadmill, elliptical, or step-ups



5–10 minutes of stretching

Day 2: Chest, Triceps, Calves, and Cardio 

Warm up: 5 minutes of walking and 5 minutes of stretching



Superset 1: o Incline press with dumbbells on bench or stability ball (Chest) o Wall push-ups or modified push-ups on floor (Chest)



Superset 2: o Dips on a bench or chair (bodyweight) (Triceps) o Triceps kickbacks with dumbbells (Triceps)



Superset 3: o Overhead triceps press with dumbbell (Triceps) o Skull crushers on incline bench (Triceps)



Superset 4: o Standing barbell calf raise (Calves) o Seated calf raise with dumbbell (Calves)



Cardio: 20–30 minutes of brisk walking outside or on treadmill, elliptical, or step-ups



5–10 minutes of stretching

Day 3: Legs, Glutes, and Cardio 

Warm up: 5 minutes of walking and 5 minutes of stretching



Superset 1: o Walking lunges (Quads and glutes) o Bent leg deadlift with barbell or dumbbells (Hamstrings)



Superset 2: o Glute kickbacks with resistance band (Glutes) o Sumo squats with dumbbell (Quads)



Superset 3: o Sumo squats with dumbbell (Quads) o Curtsy lunges (Quads and glutes)



Cardio: 20–30 minutes of brisk walking outside or on treadmill, elliptical, or step-ups



5–10 minutes of stretching

Day 4: Optional Cardio Day 

Cardio: 20–30 minutes of brisk walking outside or on treadmill, elliptical, or step-ups

Weeks 37–38 Perform four sets of each superset until failure. Day 1: Legs, Glutes, Calves, and Cardio 

Superset 1: o Stationary lunges (Quads and glutes) o Dumbbell squats (Quads and glutes)



Superset 2: o Glute kickbacks with resistance band (Glutes) o Fire hydrants (Glutes)



Superset 3: o Seated calf raise with dumbbell (Calves) o Standing calf raise (Calves)



Cardio: 20–30 minutes of brisk walking outside or on treadmill, elliptical, or step-ups



5–10 minutes of stretching

Day 2: Chest, Triceps, Shoulders, and Cardio 

Superset 1: o Push-ups, modified or wall push-ups (Chest) o Incline press on bench or stability ball (Chest)



Superset 2: o Dips on bench or chair (Triceps) o Triceps kickbacks (Triceps)



Superset 3: o Seated military press, standing or seated (Shoulders) o Standing bent-arm lateral raise, standing or seated (Shoulders)



Cardio: 20–30 minutes of brisk walking outside or on treadmill, elliptical, or step-ups



5–10 minutes of stretching

Day 3: Back, Biceps, and Cardio 

Superset 1: o Barbell or dumbbell curl (Biceps) o Resistance-band curl, until failure (Biceps)



Superset 2: o Lawnmowers (Back) o Seated resistance-band row on floor (Back)



Superset 3: o Dumbbell hammer curl (Biceps) o Good morning with barbell (Back)



Cardio: 20–30 minutes of brisk walking outside or on treadmill, elliptical, or step-ups



5–10 minutes of stretching

Day 4: Optional Cardio Day 

Cardio: 20–30 minutes of brisk walking outside or on treadmill, elliptical, or step-ups

Weeks 39–40 Perform four sets of each superset until failure. Day 1: Back, Biceps, Shoulders, and Cardio 

Warm up: 5 minutes of walking and 5 minutes of stretching



Superset 1: o Barbell shoulder press (Shoulders) o One arm alternating standing dumbbell press (Shoulders)



Superset 2: o Alternating one arm lateral raise (Shoulders) o Standing lateral raise with dumbbells (Shoulders)



Superset 3: o Bent over barbell row (underhand) (Back) o Good morning with barbell (Back)



Superset 4: o Dumbbell hammer curl (Biceps) o Dumbbell curl (alternating) (Biceps)



Cardio: 20–30 minutes of brisk walking outside or on treadmill, elliptical, or step-ups 5–10 minutes of stretching

Day 2: Chest, Triceps, Calves, and Cardio 

Warm up: 5 minutes of walking and 5 minutes of stretching



Superset 1: o Incline press with dumbbells on bench or stability ball (Chest) o Wall push-ups or modified push-ups on floor (Chest)



Superset 2: o Dips on a bench or chair (bodyweight) (Triceps) o Triceps kickbacks with dumbbells (Triceps)



Superset 3: o Overhead triceps press with dumbbell (Triceps) o Skull crushers on incline bench (Triceps)



Superset 4: o Standing barbell calf raise (Calves) o Seated calf raise with dumbbell (Calves)



Cardio: 20–30 minutes of brisk walking outside or on treadmill, elliptical, or step-ups



5–10 minutes of stretching

Day 3: Legs, Glutes, and Cardio 

Warm up: 5 minutes of walking and 5 minutes of stretching



Superset 1: o Walking lunges (Quads and glutes) o Bent-leg deadlift with barbell or dumbbells (Hamstrings)



Superset 2: o Glute kickbacks with resistance band (Glutes) o Sumo squats with dumbbell (Quads)



Superset 3: o Sumo squats with dumbbell (Quads) o Curtsy lunges (Quads and glutes)



Cardio: 20–30 minutes of brisk walking outside or on treadmill, elliptical, or step-ups



5–10 minutes of stretching

Day 4: Optional Cardio Day 

Cardio: 20–30 minutes of brisk walking outside or on treadmill, elliptical, or step-ups

Notes from Kelsey: For the home workouts listed previously, feel free to combine any of the exercises listed above to create simple full-body workouts. Another option is to choose five to eight exercises, performing twenty repetitions of each exercise, repeating the circuit for twenty minutes total. That’s the perfect way to customize this plan to fit your energy level and schedule.

If there comes a point where you feel exhausted and want to weight train only one to two days a week, try this bonus full-body workout. Perform each exercise, resting thirty seconds between each one. Perform this list three times through.

Bonus Full Body Workout Perform three sets of 12–15 repetitions of each exercise three times a week. Another option is to perform the workout for twenty minutes, moving through the list of exercises once before starting the list over. The beauty of this entire program is that I provided you with the muscle group each exercise targets. This is so that you will have the confidence to choose different exercises to create your own full body workout if you’d like. What you need: a set of dumbbells, a kettlebell, resistance band, barbell, and a chair or bench. 1. Stationary Lunge with Dumbbell Curl (Legs and Biceps) 2. Sumo Squat with Upright Row (Legs and Shoulders) 3. Squat with Shoulder Press (Legs and Shoulders) 4. Triceps Kickback (Triceps) 5. Standing Calf Raise (Calves) 6. Dips (Triceps) 7. Bent Over Row (Back) 8. Glute kickback with Resistance Band (Glutes) 9. Push-ups (Chest)

For more at-home workouts, check out my post-baby fitness plan called “Fit Body after Baby.” It is free on GoodMorningFitness.com.

CHAPTER 9: GYM WORKOUT Gym Workout Breakdown: This plan consists of three weight-training workouts that I rotated my entire pregnancy. By switching workouts every two weeks, I was able to maintain muscle tone and a great level of fitness. Before Your Workout: Eat a meal within one hour before working out. The meal should consist of a lean protein, complex carbohydrate, and vegetable, for example, four ounces of grilled chicken, five ounces of sweet potato, and steamed green beans. It’s important to eat every three hours to keep your energy levels and metabolism elevated. First Trimester Gym Workout (Weeks 1–12) Goal: Maintain muscle from prepregnancy and activity level and aim for cardio three to four times per week. Monitor your heart rate and rest one to two minutes between your weight sets. This training program is meant to be performed at the same level as before your pregnancy. You should lift heavy enough to feel challenged, yet not so heavy as to cause you to strain.

Weeks 1–2 Perform three sets of 8–10 repetitions. Day 1: Legs, Glutes, Calves, and Cardio 

5-minute warm-up walk on the treadmill



Leg extension (Quads)



Seated leg curl (Hamstrings)



Abductor (Glutes)



Band steps (Glutes)



Glute cable kickbacks (Glutes)



Barbell squats or Smith machine squats (Quads and glutes)



Standing machine calf raise (Calves)



Seated machine calf raise (Calves)



20–30 minutes of cardio on the elliptical or walking uphill on a treadmill

Day 2: Chest, Triceps, Shoulders, and Cardio 

5-minute warm-up walk on the treadmill



Push-ups or modified push-ups (Chest)



Cable press (Chest)



Dips on a bench using bodyweight (Triceps)



Close-stance push-ups (Triceps)



Triceps cable push-down (A-frame handle) (Triceps)



Standing lateral raise with dumbbells (Shoulders)



Reverse flyes machine (Shoulders)



Seated military press (Shoulders)



20–30 minutes of cardio on the elliptical or walking uphill on a treadmill

Day 3: Back, Biceps, and Cardio 

5-minute warm-up walk on the treadmill



Close-grip pull-down (underhand grip) (Back)



Seated cable row (Back)



Assisted pull-up (Back)



Dumbbell hammer curl (alternating) (Biceps)



Dumbbell curl (alternating) (Biceps)



20–30 minutes of cardio on the elliptical or walking uphill on a treadmill

Day 4: Cardio-Only Day 

30–40 minutes of cardio: elliptical, walking uphill on the treadmill or walking outdoors

Weeks 3–4 Perform three sets of 8–10 repetitions. Day 1: Shoulders and Cardio 

5-minute warm-up walk on the treadmill



Arnold press (Shoulders)



Alternating front dumbbell raise (Shoulders)



Reverse flyes machine or with bands (Shoulders)



Standing bent-arm lateral raise with dumbbells (Shoulders)



Alternating one arm lateral raise (Shoulders)



20–30 minutes of cardio on the elliptical or walking uphill on a treadmill

Day 2: Chest, Triceps, and Cardio 

5-minute warm-up walk on the treadmill



Modified push-ups (Chest)



Incline press with dumbbells (Chest)



Cable press (Chest)



Dips on a bench with your bodyweight (Triceps)



Triceps kickbacks with dumbbells (Triceps)



Triceps cable push-down with rope attachment (Triceps)



Overhead press (Triceps)



Cardio for 30 minutes on the elliptical or walking uphill on the treadmill

Day 3: Legs, Glutes, Calves, and Cardio 

5-minute warm-up on recumbent bike



Bench step-ups with dumbbells (Quads)



Lunges on Smith machine (Quads)



Seated leg curl (Hamstrings)



Bent-leg deadlift with barbell or dumbbells (Hamstrings)



Curtsy lunges with dumbbell or kettlebell (Glutes)



Squats with barbell, dumbbells or on the Smith machine (Glutes)



Glute kickbacks with resistance band (Glutes)



Standing calf raise (Calves)



Seated machine calf raise (Calves)



Cardio for 20 minutes on the elliptical or treadmill (optional)

Day 4: Back, Biceps, and Cardio 

5-minute warm-up on recumbent bike



Lawnmowers (Back)



Bent over row (underhand) (Back)



Wide grip cable pull down (Back)



Dumbbell hammer curl (Biceps)



Dumbbell curl (alternating) (Biceps)



Barbell curl (Biceps)



Cardio for 30 minutes on the elliptical or walking uphill on the treadmill

Weeks 5–6 Perform three sets of 10–12 repetitions. Day 1: Back, Biceps, Shoulders, and Cardio 

5-minute warm-up walk on the treadmill



Superset 1: o Resistance band curl (Biceps) o Bent-over row (underhand) (Back)



Superset 2: o Seated cable row (Back) o Dumbbell hammer curl (Biceps)



Superset 3: o Seated military press (Shoulders) o Car drivers (Shoulders)



Superset 4: o Upright row with barbell (Shoulders) o Resistance-band curl (Biceps) four sets until failure



Cardio for 30 minutes on the elliptical or walking uphill on the treadmill

Day 2: Chest, Triceps, and Cardio 

5-minute warm-up walk on the treadmill



Superset 1: o Modified or wall push-ups (Chest) four sets until failure o Incline press with dumbbells (Chest)



Superset 2: o Incline dumbbell flyes (Chest) o Dips on a bench with bodyweight (Triceps)



Superset 3: o Triceps kickbacks with dumbbells (Triceps) o Triceps cable push-down with rope attachment (Triceps)



Superset 4: o Overhead press (Triceps) o Wall push-ups (Chest)



Cardio for 30 minutes on the elliptical or walking uphill on the treadmill

Day 3: Legs, Glutes, and Calves (no cardio) 

5-minute warm-up on recumbent bike



Superset 1: o Abductor (Glutes) o Leg extension (Quads)



Superset 2: o Smith machine squats (Glutes) o Seated leg curl (Hamstrings)



Superset 3: o Lunges on the Smith machine (Quads) o Glute cable kickbacks (Glutes)



Superset 4: o Sumo squats with dumbbell (Glutes) o Curtsy lunges (Quads and glutes)



Superset 5: o Standing calf raise (Calves) o Seated machine calf raise (Calves)

Day 4: Cardio Only (optional day) 

30–40 minutes of cardio: elliptical, walking uphill on the treadmill, or walking outdoors

Weeks 7–8 Perform three sets of 12–15 repetitions. Day 1: Legs, Glutes, Calves, and Cardio 

5-minute warm-up walk on the treadmill



Leg extension (Quads)



Seated leg curl (Hamstrings)



Abductor (Glutes)



Band steps (Glutes)



Glute cable kickbacks (Glutes)



Barbell squats or Smith machine squats (Quads and glutes)



Standing calf raise (Calves)



Seated machine calf raise (Calves)



20–30 minutes of cardio on the elliptical or walking uphill on a treadmill

Day 2: Chest, Triceps, Shoulders, and Cardio 

5-minute warm-up walk on the treadmill



Push-ups or modified push-ups (Chest)



Cable press (Chest)



Dips on a bench using bodyweight (Triceps)



Close-stance push-ups (Triceps)



Triceps cable push down (A-frame) (Triceps)



Standing lateral raise with dumbbells (Shoulders)



Reverse flyes machine (Shoulders)



Seated military press (Shoulders)



20–30 minutes of cardio on the elliptical or walking uphill on a treadmill

Day 3: Back, Biceps, and Cardio 

5-minute warm-up walk on the treadmill



Close-grip pull-down (underhand grip) (Back)



Seated cable row (Back)



Assisted pull-up (Back)



Dumbbell hammer curl (alternating) (Biceps)



Dumbbell curl (alternating) (Biceps)



20–30 minutes of cardio on the elliptical or walking uphill on a treadmill

Day 4: Cardio-Only Day 

30–40 minutes of cardio: elliptical, walking uphill on the treadmill or walking outdoors

Weeks 9–10 Perform three sets of each exercise until failure. Day 1: Shoulders and Cardio 

5-minute warm-up walk on the treadmill



Arnold press (Shoulders)



Alternating front dumbbell raise (Shoulders)



Reverse flyes machine or with bands (Shoulders)



Standing bent-arm lateral raise with dumbbells (Shoulders)



Alternating one-arm lateral raise (Shoulders)



20–30 minutes of cardio on the elliptical or walking uphill on a treadmill

Day 2: Chest, Triceps, and Cardio 

5-minute warm-up walk on the treadmill



Modified push-ups (Chest)



Incline press with dumbbells (Chest)



Cable press (Chest)



Dips on a bench with your bodyweight (Triceps)



Triceps kickbacks with dumbbells (Triceps)



Triceps cable push-down with rope attachment (Triceps)



Overhead press (Triceps)



Cardio for 30 minutes on the elliptical or walking uphill on the treadmill

Day 3: Legs, Glutes, Calves, and Cardio 

5-minute warm-up on recumbent bike



Bench step-ups with dumbbells (Quads)



Lunges on Smith machine (Quads)



Seated leg curl (Hamstrings)



Bent-leg deadlift with barbell or dumbbells (Hamstrings)



Curtsy lunges with dumbbell or kettlebell (Glutes)



Squats with barbell, dumbbells, or on the Smith machine (Glutes)



Glute kickbacks with resistance band (Glutes)



Seated machine calf raise (Calves)



Standing calf raise (Calves)



Cardio for 20 minutes on the elliptical or treadmill (optional)

Day 4: Back, Biceps, and Cardio 

5-minute warm-up on recumbent bike



Lawnmowers (Back)



Bent-over row (underhand) (Back)



Wide-grip cable pull-down (Back)



Dumbbell hammer curl (Biceps)



Dumbbell curl (alternating) (Biceps)



Barbell curl (Biceps)



Cardio for 30 minutes on the elliptical or walking uphill on the treadmill

Weeks 11–12 Perform three sets of each superset until failure. Day 1: Back, Biceps, Shoulders, and Cardio 

5-minute warm-up walk on the treadmill



Superset 1: o Resistance band curl (Biceps) o Bent-over row (underhand) (Back)



Superset 2: o Seated cable row (Back) o Dumbbell hammer curl (Biceps)



Superset 3: o Seated military press (Shoulders) o Car drivers (Shoulders)



Superset 4: o Upright row with barbell (Shoulders) o Resistance-band curl (Biceps) four sets until failure



Cardio for 30 minutes on the elliptical or walking uphill on the treadmill

Day 2: Chest, Triceps, and Cardio 

5-minute warm-up walk on the treadmill



Superset 1: o Modified or wall push-ups (Chest) four sets until failure o Incline press with dumbbells (Chest)



Superset 2: o Incline dumbbell flyes (Chest) o Dips on a bench with bodyweight (Triceps) four sets until failure



Superset 3: o Triceps kickbacks with dumbbells (Triceps) o Triceps cable push-down with rope attachment (Triceps)



Superset 4: o Overhead press (Triceps) o Wall push-ups (Chest)



Cardio for 30 minutes on the elliptical or walking uphill on the treadmill

Day 3: Legs, Glutes, and Calves (no cardio) 

5-minute warm-up on recumbent bike



Superset 1: o Abductor (Glutes) o Leg extension (Quads)



Superset 2: o Smith machine squats (Glutes) o Seated leg curl (Hamstrings)



Superset 3: o Lunges on the Smith machine (Quads) o Glute cable kickbacks (Glutes)



Superset 4: o Sumo squats with dumbbell (Glutes) o Curtsy lunges (Quads and glutes)



Superset 5: o Standing calf raise (Calves) o Seated machine calf raise (Calves)

Day 4: Cardio Only (optional day) 

30–40 minutes of cardio: elliptical, walking uphill on the treadmill, or walking outdoors

Second Trimester Gym Workout (Weeks 13–28) Goal: This is a four-day workout. Maintain your activity level and perform cardio three to four times per week. Monitor your heart rate and rest 30–60 seconds between your weight sets. Choose a weight that challenges you. Your muscles should feel tight by your fourth set. It is common to feel increased energy levels in the second trimester, so take advantage of the days you feel like being active. Weeks 13–14 Perform four sets of 10–12 repetitions. Day 1: Legs, Glutes, Calves, and Cardio 

5-minute warm-up walk on the treadmill



Leg extension (Quads)



Seated leg curl (Hamstrings)



Abductor (Glutes)



Band steps (Glutes)



Glute cable kickbacks (Glutes)



Barbell squats or Smith machine squats (Quads and glutes)



Standing calf raise (Calves)



Seated machine calf raise (Calves)



20–30 minutes of cardio on the elliptical or walking uphill on a treadmill

Day 2: Chest, Triceps, Shoulders, and Cardio 

5-minute warm-up walk on the treadmill



Push-ups or modified push-ups (Chest)



Cable press (Chest)



Dips on a bench using bodyweight (Triceps)



Close-stance push-ups (Triceps)



Triceps cable push-down (A-frame) (Triceps)



Standing lateral raise with dumbbells (Shoulders)



Reverse flyes machine (Shoulders)



Seated military press (Shoulders)



20–30 minutes of cardio on the elliptical or walking uphill on a treadmill

Day 3: Back, Biceps, and Cardio 

5-minute warm-up walk on the treadmill



Close grip pull down (underhand grip) (Back)



Seated cable row (Back)



Assisted pull-up (Back)



Dumbbell hammer curl (alternating) (Biceps)



Dumbbell curl (alternating) (Biceps)



20–30 minutes of cardio on the elliptical or walking uphill on a treadmill

Day 4: Cardio-Only Day 

30–40 minutes of cardio: elliptical, walking uphill on the treadmill, or walking outdoors

Weeks 15–16 

Perform four sets of 10–12 repetitions.

Day 1: Shoulders and Cardio 

5-minute warm-up walk on the treadmill



Arnold press (Shoulders)



Alternating front dumbbell raise (Shoulders)



Reverse flyes machine or with bands (Shoulders)



Standing bent-arm lateral raise with dumbbells (Shoulders)



Alternating one-arm lateral raise (Shoulders)



20–30 minutes of cardio on the elliptical or walking uphill on a treadmill

Day 2: Chest, Triceps, and Cardio 

5-minute warm-up walk on the treadmill



Modified push-ups (Chest)



Incline press with dumbbells (Chest)



Cable press (Chest)



Dips on a bench with your bodyweight (Triceps)



Triceps kickbacks with dumbbells (Triceps)



Triceps cable push-down with rope attachment (Triceps)



Overhead press (Triceps)



Cardio for 30 minutes on the elliptical or walking uphill on the treadmill

Day 3: Legs, Glutes, Calves, and Cardio 

5-minute warm-up on recumbent bike



Bench step-ups with dumbbells (Quads)



Lunges on Smith machine (Quads)



Seated leg curl (Hamstrings)



Bent-leg deadlift with barbell or dumbbells (Hamstrings)



Curtsy lunges with dumbbell or kettlebell (Glutes)



Squats with barbell, dumbbells, or on the Smith machine (Glutes)



Glute kickbacks with resistance band (Glutes)



Standing calf raise (Calves)



Seated machine calf raise (Calves)



Cardio for 20 minutes on the elliptical or treadmill (optional)

Day 4: Back, Biceps, and Cardio 

5-minute warm-up on recumbent bike



Lawnmowers (Back)



Bent-over row (underhand) (Back)



Wide-grip cable pull-down (Back)



Dumbbell hammer curl (Biceps)



Dumbbell curl (alternating) (Biceps)



Barbell curl (Biceps)



Cardio for 30 minutes on the elliptical or walking uphill on the treadmill

Weeks 17–18 Perform four sets of 10–12 repetitions. Day 1: Back, Biceps, Shoulders, and Cardio 

5-minute warm-up walk on the treadmill



Superset 1: o Resistance band curl (Biceps) o Bent-over row (underhand) (Back)



Superset 2: o Seated cable row (Back) o Dumbbell hammer curl (Biceps)



Superset 3: o Seated military press (Shoulders) o Car drivers (Shoulders)



Superset 4: o Upright row with barbell (Shoulders) o Resistance band curl (Biceps) four sets until failure



Cardio for 30 minutes on the elliptical or walking uphill on the treadmill

Day 2: Chest, Triceps, and Cardio 

5-minute warm-up walk on the treadmill



Superset 1: o Modified or wall push-ups (Chest) four sets until failure o Incline press with dumbbells (Chest)



Superset 2: o Incline dumbbell flyes (Chest) o Dips on a bench with bodyweight (Triceps) four sets until failure



Superset 3: o Triceps kickbacks with dumbbells (Triceps) o Triceps cable push down with rope attachment (Triceps)



Superset 4: o Overhead press (Triceps) o Wall push-ups (Chest)



Cardio for 30 minutes on the elliptical or walking uphill on the treadmill

Day 3: Legs, Glutes, and Calves (no cardio) 

5-minute warm-up on recumbent bike



Superset 1: o Abductor (Glutes) o Leg extension (Quads)



Superset 2: o Smith machine squats (Glutes) o Seated leg curl (Hamstrings)



Superset 3: o Lunges on the Smith machine (Quads) o Glute cable kickbacks (Glutes)



Superset 4: o Sumo squats with dumbbell (Glutes) o Curtsy lunges (Quads and glutes)



Superset 5: o Seated machine calf raise (Calves) o Standing calf raise (Calves)

Day 4: Cardio Only (optional day) 

30–40 minutes of cardio: elliptical, walking uphill on the treadmill or walking outdoors

Weeks 19–20 Perform four sets of 12–15 repetitions. Day 1: Legs, Glutes, Calves, and Cardio 

5-minute warm-up walk on the treadmill



Leg extension (Quads)



Seated leg curl (Hamstrings)



Abductor (Glutes)



Band steps (Glutes)



Glute cable kickbacks (Glutes)



Barbell squats or Smith machine squats (Quads and glutes)



Standing calf raise (Calves)



Seated machine calf raise (Calves)



20–30 minutes of cardio on the elliptical or walking uphill on a treadmill

Day 2: Chest, Triceps, Shoulders, and Cardio 

5-minute warm-up walk on the treadmill



Push-ups or modified push-ups (Chest)



Cable press (Chest)



Dips on a bench using bodyweight (Triceps)



Close-stance push-ups (Triceps)



Triceps cable push-down (A-frame) (Triceps)



Standing lateral raise with dumbbells (Shoulders)



Reverse flyes machine (Shoulders)



Seated military press (Shoulders)



20–30 minutes of cardio on the elliptical or walking uphill on a treadmill

Day 3: Back, Biceps, and Cardio 

5-minute warm-up walk on the treadmill



Close-grip pull-down (underhand grip) (Back)



Seated cable row (Back)



Assisted pull-up (Back)



Dumbbell hammer curl (alternating) (Biceps)



Dumbbell curl (alternating) (Biceps)



20–30 minutes of cardio on the elliptical or walking uphill on a treadmill

Day 4: Cardio Only Day 

30–40 minutes of cardio: elliptical, walking uphill on the treadmill or walking outdoors

Weeks 21–22 Perform four sets of 12–15 repetitions. Day 1: Shoulders and Cardio 

5-minute warm-up walk on the treadmill



Arnold press (Shoulders)



Alternating front dumbbell raise (Shoulders)



Reverse flyes machine or with bands (Shoulders)



Standing bent-arm lateral raise with dumbbells (Shoulders)



Alternating one-arm lateral raise (Shoulders)



20–30 minutes of cardio on the elliptical or walking uphill on a treadmill

Day 2: Chest, Triceps, and Cardio 

5-minute warm-up walk on the treadmill



Modified push-ups (Chest)



Incline press with dumbbells (Chest)



Cable press (Chest)



Dips on a bench with your bodyweight (Triceps)



Triceps kickbacks with dumbbells (Triceps)



Triceps cable push-down with rope attachment (Triceps)



Overhead press (Triceps)



Cardio for 30 minutes on the elliptical or walking uphill on the treadmill

Day 3: Legs, Glutes, Calves, and Cardio 

5-minute warm-up on recumbent bike



Bench step-ups with dumbbells (Quads)



Lunges on Smith machine (Quads)



Seated leg curl (Hamstrings)



Bent-leg deadlift with barbell or dumbbells (Hamstrings)



Curtsy lunges with dumbbell or kettlebell (Glutes)



Squats with barbell, dumbbells, or on the Smith machine (Glutes)



Glute kickbacks with resistance band (Glutes)



Standing calf raise (Calves)



Seated machine calf raise (Calves)



Cardio for 20 minutes on the elliptical or treadmill (optional)

Day 4: Back, Biceps and Cardio 

5-minute warm-up on recumbent bike



Lawnmowers (Back)



Bent-over row (underhand) (Back)



Wide-grip cable pull-down (Back)



Dumbbell hammer curl (Biceps)



Dumbbell curl (alternating) (Biceps)



Barbell curl (Biceps)



Cardio for 30 minutes on the elliptical or walking uphill on the treadmill

Weeks 23–24 Perform four sets of each superset until failure. Day 1: Back, Biceps, Shoulders, and Cardio 

5-minute warm-up walk on the treadmill



Superset 1: o Resistance-band curl (Biceps) o Bent-over row (underhand) (Back)



Superset 2: o Seated cable row (Back) o Dumbbell hammer curl (Biceps)



Superset 3: o Seated military press (Shoulders) o Car drivers (Shoulders)



Superset 4: o Upright row with barbell (Shoulders) o Resistance band curl (Biceps) four sets until failure



Cardio for 30 minutes on the elliptical or walking uphill on the treadmill

Day 2: Chest, Triceps, and Cardio 

5-minute warm-up walk on the treadmill



Superset 1: o Modified or wall push-ups (Chest) four sets until failure o Incline press with dumbbells (Chest)



Superset 2: o Incline dumbbell flyes (Chest) o Dips on a bench with bodyweight (Triceps) four sets until failure



Superset 3: o Triceps kickbacks with dumbbells (Triceps) o Triceps cable push down with rope attachment (Triceps)



Superset 4: o Overhead press (Triceps) o Wall push-ups (Chest)



Cardio for 30 minutes on the elliptical or walking uphill on the treadmill

Day 3: Legs, Glutes, and Calves (no cardio) 

5-minute warm-up on recumbent bike



Superset 1: o Abductor (Glutes) o Leg extension (Quads)



Superset 2: o Smith machine squats (Glutes) o Seated leg curl (Hamstrings)



Superset 3: o Lunges on the Smith machine (Quads) o Glute cable kickbacks (Glutes)



Superset 4: o Sumo squats with dumbbell (Glutes) o Curtsy lunges (Quads and glutes)



Superset 5: o Standing calf raise (Calves) o Seated machine calf raise (Calves)

Day 4: Cardio Only (optional day) 

30–40 minutes of cardio: elliptical, walking uphill on the treadmill, or walking outdoors

Weeks 25–26 

Perform four sets of each superset until failure.

Day 1: Legs, Glutes, Calves, and Cardio 

5-minute warm-up walk on the treadmill



Leg extension (Quads)



Seated leg curl (Hamstrings)



Abductor (Glutes)



Band steps (Glutes)



Glute cable kickbacks (Glutes)



Barbell squats or Smith machine squats (Quads and glutes)



Standing calf raise (Calves)



Seated machine calf raise (Calves)



20–30 minutes of cardio on the elliptical or walking uphill on a treadmill

Day 2: Chest, Triceps, Shoulders, and Cardio 

5-minute warm-up walk on the treadmill



Push-ups or modified push-ups (Chest)



Cable press (Chest)



Dips on a bench using bodyweight (Triceps)



Close-stance push-ups (Triceps)



Triceps cable push-down (A-frame) (Triceps)



Standing lateral raise with dumbbells (Shoulders)



Reverse flyes machine (Shoulders)



Seated military press (Shoulders)



20–30 minutes of cardio on the elliptical or walking uphill on a treadmill

Day 3: Back, Biceps, and Cardio 

5-minute warm-up walk on the treadmill



Close-grip pull-down (underhand grip) (Back)



Seated cable row (Back)



Assisted pull-up (Back)



Dumbbell hammer curl (alternating) (Biceps)



Dumbbell curl (alternating) (Biceps)



20–30 minutes of cardio on the elliptical or walking uphill on a treadmill

Day 4: Cardio Only Day 

30–40 minutes of cardio: elliptical, walking uphill on the treadmill or walking outdoors

Weeks 27–28 Perform four sets of each superset until failure. Day 1: Shoulders and Cardio 

5-minute warm-up walk on the treadmill



Arnold press (Shoulders)



Alternating front dumbbell raise (Shoulders)



Reverse flyes machine or with bands (Shoulders)



Standing bent-arm lateral raise with dumbbells (Shoulders)



Alternating one-arm lateral raise (Shoulders)



20–30 minutes of cardio on the elliptical or walking uphill on a treadmill

Day 2: Chest, Triceps, and Cardio 

5-minute warm-up walk on the treadmill



Modified push-ups (Chest)



Incline press with dumbbells (Chest)



Cable press (Chest)



Dips on a bench with your bodyweight (Triceps)



Triceps kickbacks with dumbbells (Triceps)



Triceps cable push-down with rope attachment (Triceps)



Overhead press (Triceps)



Cardio for 30 minutes on the elliptical or walking uphill on the treadmill

Day 3: Legs, Glutes, Calves, and Cardio 

5-minute warm-up on recumbent bike



Bench step-ups with dumbbells (Quads)



Lunges on Smith machine (Quads)



Seated leg curl (Hamstrings)



Bent-leg deadlift with barbell or dumbbells (Hamstrings)



Curtsy lunges with dumbbell or kettlebell (Glutes)



Squats with barbell, dumbbells, or on the Smith machine (Glutes)



Glute kickbacks with resistance band (Glutes)



Standing calf raise (Calves)



Seated machine calf raise (Calves)



Cardio for 20 minutes on the elliptical or treadmill (optional)

Day 4: Back, Biceps and Cardio 

5-minute warm-up on recumbent bike



Lawnmowers (Back)



Bent-over row (underhand) (Back)



Wide-grip cable pull-down (Back)



Dumbbell hammer curl (Biceps)



Dumbbell curl (alternating) (Biceps)



Barbell curl (Biceps)



Cardio for 30 minutes on the elliptical or walking uphill on the treadmill

Third Trimester Gym Workout (Weeks 29–40) This is a three-day workout with an optional fourth day. Focus on staying active. If you’re like most women, you might start getting rather uncomfortable in the last few weeks due to carrying extra weight and your growing belly. Focus on maintaining an active lifestyle so that you can rest more easily at night. Drop to a lighter weight and perform higher repetitions and supersets. A superset exercise pair is performed back to back, counting as one set. Rest for sixty seconds after the superset is performed. Choose a weight that still challenges you. Do cardio three to four times per week for 30–40 minutes: walking outdoors, exercising on the elliptical, or walking uphill on the treadmill.

Weeks 29–30 Perform four sets of 12–15 repetitions. Day 1: Back, Biceps, Shoulders, and Cardio 

5-minute warm-up walk on the treadmill



Superset 1: o Resistance-band curl (Biceps) o Bent-over row (underhand) (Back)



Superset 2: o Seated cable row (Back) o Dumbbell hammer curl (Biceps)



Superset 3: o Seated military press (Shoulders) o Car drivers (Shoulders)



Superset 4: o Upright row with barbell (Shoulders) o Resistance-band curl (Biceps) four sets until failure



Cardio for 30 minutes on the elliptical or walking uphill on the treadmill

Day 2: Chest, Triceps, and Cardio 

5-minute warm-up walk on the treadmill



Superset 1: o Modified or wall push-ups (Chest) four sets until failure o Incline press with dumbbells (Chest)



Superset 2: o Incline dumbbell flyes (Chest) o Dips on a bench with bodyweight (Triceps) four sets until failure



Superset 3: o Triceps kickbacks with dumbbells (Triceps) o Triceps cable push down with rope attachment (Triceps)



Superset 4: o Overhead press (Triceps) o Wall push-ups (Chest)



Cardio for 30 minutes on the elliptical or walking uphill on the treadmill

Day 3: Legs, Glutes, and Calves (no cardio) 

5-minute warm-up on recumbent bike



Superset 1: o Abductor (Glutes) o Leg extension (Quads)



Superset 2: o Smith machine squats (Glutes) o Seated leg curl (Hamstrings)



Superset 3: o Lunges on the Smith machine (Quads) o Glute cable kickbacks (Glutes)



Superset 4: o Sumo squats with dumbbell (Glutes) o Curtsy lunges (Quads and glutes)



Superset 5: o Standing calf raise (Calves) o Seated machine calf raise (Calves)

Day 4: Cardio Only (optional day) 

30–40 minutes of cardio: elliptical, walking uphill on the treadmill, or walking outdoors

Weeks 31–32 Perform four sets of 12–15 repetitions. Day 1: Legs, Glutes, Calves, and Cardio 

5-minute warm-up walk on the treadmill



Leg extension (Quads)



Seated leg curl (Hamstrings)



Abductor (Glutes)



Band steps (Glutes)



Glute cable kickbacks (Glutes)



Barbell squats or Smith machine squats (Quads and glutes)



Standing calf raise (Calves)



Seated machine calf raise (Calves)



20–30 minutes of cardio on the elliptical or walking uphill on a treadmill

Day 2: Chest, Triceps, Shoulders, and Cardio 

5-minute warm-up walk on the treadmill



Push-ups or modified push-ups (Chest)



Cable press (Chest)



Dips on a bench using bodyweight (Triceps)



Close-stance push-ups (Triceps)



Triceps cable push-down (A-frame) (Triceps)



Standing lateral raise with dumbbells (Shoulders)



Reverse flyes machine (Shoulders)



Seated military press (Shoulders)



20–30 minutes of cardio on the elliptical or walking uphill on a treadmill

Day 3: Back, Biceps, and Cardio 

5-minute warm-up walk on the treadmill



Close-grip pull-down (underhand grip) (Back)



Seated cable row (Back)



Assisted pull-up (Back)



Dumbbell hammer curl (alternating) (Biceps)



Dumbbell curl (alternating) (Biceps)



20–30 minutes of cardio on the elliptical or walking uphill on a treadmill

Day 4: Cardio Only Day 

30–40 minutes of cardio: elliptical, walking uphill on the treadmill or walking outdoors

Weeks 33–34 Perform four sets of 12–15 repetitions. Day 1: Shoulders and Cardio 

5-minute warm-up walk on the treadmill



Arnold press (Shoulders)



Alternating front dumbbell raise (Shoulders)



Reverse flyes machine or with bands (Shoulders)



Standing bent-arm lateral raise with dumbbells (Shoulders)



Alternating one-arm lateral raise (Shoulders)



20–30 minutes of cardio on the elliptical or walking uphill on a treadmill

Day 2: Chest, Triceps, and Cardio 

5-minute warm-up walk on the treadmill



Modified push-ups (Chest)



Incline press with dumbbells (Chest)



Cable press (Chest)



Dips on a bench with your bodyweight (Triceps)



Triceps kickbacks with dumbbells (Triceps)



Triceps cable push-down with rope attachment (Triceps)



Overhead press (Triceps)



Cardio for 30 minutes on the elliptical or walking uphill on the treadmill

Day 3: Legs, Glutes, Calves, and Cardio 

5-minute warm-up on recumbent bike



Bench step-ups with dumbbells (Quads)



Lunges on Smith machine (Quads)



Seated leg curl (Hamstrings)



Bent-leg deadlift with barbell or dumbbells (Hamstrings)



Curtsy lunges with dumbbell or kettlebell (Glutes)



Squats with barbell, dumbbells, or on the Smith machine (Glutes)



Glute kickbacks with resistance band (Glutes)



Standing calf raise (Calves)



Seated machine calf raise (Calves)



Cardio for 20 minutes on the elliptical or treadmill (optional)

Day 4: Back, Biceps, and Cardio 

5-minute warm-up on recumbent bike



Lawnmowers (Back)



Bent-over row (underhand) (Back)



Wide-grip cable pull-down (Back)



Dumbbell hammer curl (Biceps)



Dumbbell curl (alternating) (Biceps)



Barbell curl (Biceps)



Cardio for 30 minutes on the elliptical or walking uphill on the treadmill

Weeks 35–36 Perform four sets of each superset until failure. Day 1: Back, Biceps, Shoulders, and Cardio 

5-minute warm-up walk on the treadmill



Superset 1: o Resistance-band curl (Biceps) o Bent-over row (underhand) (Back)



Superset 2: o Seated cable row (Back) o Dumbbell hammer curl (Biceps)



Superset 3: o Seated military press (Shoulders) o Car drivers (Shoulders)



Superset 4: o Upright row with barbell (Shoulders) o Resistance band curl (Biceps) four sets until failure



Cardio for 30 minutes on the elliptical or walking uphill on the treadmill

Day 2: Chest, Triceps, and Cardio 

5-minute warm-up walk on the treadmill



Superset 1: o Modified or wall push-ups (Chest) four sets until failure o Incline press with dumbbells (Chest)



Superset 2: o Incline dumbbell flyes (Chest) o Dips on a bench with bodyweight (Triceps) four sets until failure



Superset 3: o Triceps kickbacks with dumbbells (Triceps) o Triceps cable push-down with rope attachment (Triceps)



Superset 4: o Overhead press (Triceps) o Wall push-ups (Chest)



Cardio for 30 minutes on the elliptical or walking uphill on the treadmill

Day 3: Legs, Glutes, and Calves (no cardio) 

5-minute warm-up on recumbent bike



Superset 1: o Abductor (Glutes) o Leg extension (Quads)



Superset 2: o Smith machine squats (Glutes) o Seated leg curl (Hamstrings)



Superset 3: o Lunges on the Smith machine (Quads) o Glute cable kickbacks (Glutes)



Superset 4: o Sumo squats with dumbbell (Glutes) o Curtsy lunges (Quads and glutes)



Superset 5: o Standing calf raise (Calves) o Seated machine calf raise (Calves)

Day 4: Cardio Only (optional day) 

30–40 minutes of cardio: elliptical, walking uphill on the treadmill, or walking outdoors

Weeks 37–38 Perform four sets of each superset until failure. Day 1: Legs, Glutes, Calves, and Cardio 

5-minute warm-up walk on the treadmill



Leg extension (Quads)



Seated leg curl (Hamstrings)



Abductor (Glutes)



Band steps (Glutes)



Glute cable kickbacks (Glutes)



Barbell squats or Smith machine squats (Quads and glutes)



Standing calf raise (Calves)



Seated machine calf raise (Calves)



20–30 minutes of cardio on the elliptical or walking uphill on a treadmill

Day 2: Chest, Triceps, Shoulders, and Cardio 

5-minute warm-up walk on the treadmill



Push-ups or modified push-ups (Chest)



Cable press (Chest)



Dips on a bench using bodyweight (Triceps)



Close stance push-ups (Triceps)



Triceps cable push-down (A-frame) (Triceps)



Standing lateral raise with dumbbells (Shoulders)



Reverse flyes machine (Shoulders)



Seated military press (Shoulders)



20–30 minutes of cardio on the elliptical or walking uphill on a treadmill

Day 3: Back, Biceps, and Cardio 

5-minute warm-up walk on the treadmill



Close-grip pull-down (underhand grip) (Back)



Seated cable row (Back)



Assisted pull-up (Back)



Dumbbell hammer curl (alternating) (Biceps)



Dumbbell curl (alternating) (Biceps)



20–30 minutes of cardio on the elliptical or walking uphill on a treadmill

Day 4: Cardio-Only Day 

30–40 minutes of cardio: elliptical, walking uphill on the treadmill or walking outdoors

Weeks 39–40 Perform four sets of each superset until failure. Day 1: Shoulders and Cardio 

5-minute warm-up walk on the treadmill



Arnold press (Shoulders)



Alternating front dumbbell raise (Shoulders)



Reverse flyes machine or with bands (Shoulders)



Standing bent-arm lateral raise with dumbbells (Shoulders)



Alternating one-arm lateral raise (Shoulders)



20–30 minutes of cardio on the elliptical or walking uphill on a treadmill

Day 2: Chest, Triceps, and Cardio 

5-minute warm-up walk on the treadmill



Modified push-ups (Chest)



Incline press with dumbbells (Chest)



Cable press (Chest)



Dips on a bench with your bodyweight (Triceps)



Triceps kickbacks with dumbbells (Triceps)



Triceps cable push-down with rope attachment (Triceps)



Overhead press (Triceps)



Cardio for 30 minutes on the elliptical or walking uphill on the treadmill

Day 3: Legs, Glutes, Calves, and Cardio 

5-minute warm-up on recumbent bike



Bench step-ups with dumbbells (Quads)



Lunges on Smith machine (Quads)



Seated leg curl (Hamstrings)



Bent-leg deadlift with barbell or dumbbells (Hamstrings)



Curtsy lunges with dumbbell or kettlebell (Glutes)



Squats with barbell, dumbbells, or on the Smith machine (Glutes)



Glute kickbacks with resistance band (Glutes)



Standing calf raise (Calves)



Seated machine calf raise (Calves)



Cardio for 20 minutes on the elliptical or treadmill (optional)

Day 4: Back, Biceps, and Cardio 

5-minute warm-up on recumbent bike



Lawnmowers (Back)



Bent-over row (underhand) (Back)



Wide-grip cable pull-down (Back)



Dumbbell hammer curl (Biceps)



Dumbbell curl (alternating) (Biceps)



Barbell curl (Biceps)



Cardio for 30 minutes on the elliptical or walking uphill on the treadmill

CHAPTER 10: INSPIRATIONAL MESSAGES Your messages and kind words mean the world to me. Social media has been a blessing to my life for the simple fact that you can meet, encourage, and support new friends, while learning so much about yourself in the process. From the bottom of my heart, I appreciate every one of your messages. Here are just a few that I look back at for motivation. You are why I do what I do.

“Today I wholeheartedly accepted my pregnancy, and I don’t want anyone to think I wasn’t happy or that I didn’t feel blessed and thankful for this little peach, because I am! I just had this huge sense of FEAR hanging over me since I just spent the last two years working my butt off to my fifty-pound weight loss transformation. Instead of being scared or living in fear anymore like I felt before my fitness journey began two years ago, I decided to look back on the past two years of my fitness journey for inspiration and to the person who helped me begin (which was thanks to you, my dear Kelsey Byers) that’s when I began to become a bit overwhelmed with emotions, not sure if it was because of everything I have accomplished in the past two years or that it finally hit me that Kelsey has been there for me through EVERYTHING…she is my inspiration, mentor, and mostly I am lucky to call her my friend…WELL today she again (not knowing it) helped me in a huge way…She helped me realize that I can enjoy my pregnancy, eat clean, workout, and be healthy while growing a healthy baby but not FEAR gaining what I worked so hard to lose. It’s about balance and being healthy!

So thank you, Kelsey, and I am so thankful for you! I hope to inspire others the way you’ve inspired and touched my life. I’m not sure if it was because of everything I have accomplished in the past two years or that it finally hit me that Kelsey has been there for me through everything. She’s my inspiration, mentor, and mostly, I am lucky to call her my friend. Well, today she again (not knowing it) helped me in a huge way. She helped me realize that I can enjoy my pregnancy, eat clean, work out, and be healthy while growing a healthy baby and not FEAR gaining what I worked so hard to lose. It’s about balance and being healthy. Thank you, Kelsey. I am so thankful for you. I hope to inspire others the way you have inspired and touched my life.”—Andrea

“Kelsey, I just want to say ‘thank you’ for being an inspiration and a wellgrounded role model. I’m so glad that I can visit your page and not feel judgment regarding people’s choice with diet and infant feeding.”—Tamsin

“I ordered your first book, and it came in the mail today. Two hours later, I had read it cover to cover…so well written! Hands down the most motivating fitness advice book I’ve read. You really humanize your fitness journey.”—Laila

“Your pregnancy inspires me to get in the gym more! I am having twins, and although it is going to be tough, I plan on being in the gym when my body allows. Great inspiration.”—Karen

“Not sure how you popped into my followed pages one day, but I wanted to write to say thank you! Your posts really speak to me. They are honest true, and versatile. Thanks for the extra motivation! You are a true FITSpiration!”—Randi

“Hi Kelsey, I know you must get hundreds of messages from fans, but you truly do inspire me. I had my little girl in October, and I started working out at the end of December. I know how tired you must be during your pregnancy and how much easier it would be to sit on the couch; that’s why it’s so amazing to see you almost daily killing it at the gym! Your posts definitely keep me going! Thank you for that. You’ll do great after you have your little one too!”—Kelsey Nicole

“I just wanted to say THANK YOU for your inspiration. I have about sixty pounds to lose, and part of me wants kids once I’m healthy, but part of me is afraid I’ll just end up at this weight again after going through pregnancy and mommy-hood. Thank you for showing me and all of your other followers that it CAN be done. You give me hope!”—Stephanie

“I just wanted to let you know that I saw your story on Pinterest, and after reading it, it made me completely motivated to want to drop the weight I had gained. I’m excited and motivated. I have been at it since the beginning of December and can already see the change—not only in how I look but how I feel as well. I wanted you to know that I admire you and look up to you for what you did. I’m excited to see the same changes over time! Thank you for everything you’ve done, without even knowing you’ve done it!”—Ashlyn

“I love how positive you are with your life. It is very infectious—each and every positive message you write. If you have touched me so much just being one person, look how many hearts you touch out there. You really are such an amazing person.”—Amy

“So empowering! Thank you for embracing this chapter in your life and living it to the fullest!”—Libby

“Thanks for the inspiration! I am due in November, and it’s great to have positive motivation to stay healthy before and after the baby comes.”—Lindsay

“Your pictures inspire me. I’m 35 weeks pregnant, and it feels impossible to ever look how I did before, but obviously it is possible. Can’t wait to get back to my old workouts!”—Krissy

“It’s because of you that I am still working out at 36 weeks of pregnancy! I didn’t think it was possible, but as my midwife said, I could do anything I wanted to, just at a lower intensity and some modifications, so I just did it! So happy I decided to keep lifting. Thank you for sharing your pregnancy and fit-mom journey.”—Julia

Fit Mommy Testimonials During my fit-pregnancy journey, there were many fit moms who reached out, supported, and encouraged me though social media and in my everyday relationships.

Here are just a few of the ladies who have inspired me along the way and were kind enough to share their pregnancy experiences.

“The secret to maintaining fitness during my personal experience is to do the best you can for yourself, and not try to measure up to your non-preggo workout partners. You have to do the best you can, all while keeping your heart rate in check, keeping yourself and your baby safe. I participated in boot camp the whole nine months, but still allowed myself to rest when I needed to skip a workout to sleep. I drank half my bodyweight in water a day and ate as clean as possible. I gained a healthy amount of weight with my most recent pregnancy, which was a fraction of what I gained in past pregnancies when I didn’t work out. I also didn’t go into liver failure or have gestational diabetes like I did with my past pregnancies. The benefits of working out while pregnant were a complete game changer for me! I wish I had done this with my previous pregnancies too.”—Bridgette

“I love everything about fitness, from the way it makes you feel to the way it makes you look! I have been active throughout this pregnancy. I am currently 33 weeks. I am still running and eating right. I have gained sixty pounds, but I am not scared of these sixty pounds, because although it is a giant number, I know that’s just what my body wants to do. A healthy sixty pounds is different from an unhealthy sixty pounds. Do it for the baby!”—Michelle

“With my first pregnancy, I used it as an excuse to eat basically whatever I wanted to, and I gained seventy-five pounds. Six months after she was born, I got a gym membership and worked to get the weight off. I not only got down to my prepregnancy size, but even smaller (size six in high school and size two at my lowest). I even became a group exercise fitness instructor, which is the most fun job I’ve ever had! With my second pregnancy I knew I’d do it differently with the knowledge I had. It helped that I was teaching six classes a week until seven months pregnant, but staying very active and eating clean during my pregnancy helped me to gain only forty pounds. I knew it was OK since I was eating well and working out. I kept working out until the end of my pregnancy (five to six days a week), even doing Body Pump the day I went in to labor. I’m down twenty-five pounds since giving birth two weeks ago, and back in my prepregnancy shirts (almost in the pants). I’m very proud of myself.”—Annalisa

“I’m seven weeks postpartum and people get surprised when I tell them I’ve had a baby because I bounced back quickly. This is my first baby, and I worked out throughout my whole pregnancy up to the day I delivered. I was very fortunate that my nausea didn’t last for too long. I’ve always loved to work out, so it’s something I had no problem continuing. There were days when I was very tired, and those days I rested, but the next day I was back at it...running, doing Body Pump, and lifting weights. Working out kept me happy with no body aches or swelling. I think that keeping up with the workouts helped me have a wonderful pregnancy and strength for labor. I ended up having a threecentimeter pubic-symphysis separation due to delivery and my small frame and pelvis, so I unfortunately have been in a lot of pain and can’t work out right now. As soon as I’m

cleared, I’ll be right back at it. Right now, I’m enjoying spending time with my healthy, strong, beautiful baby boy and eating healthy.”—Ledy

“Prior to pregnancy, I lost 115 pounds and was determined to get myself in the mindset to do this when we decided to try for baby number three. I trained five days a week and ate clean 80 percent of the time. It took until I was thirty weeks before you could even tell I was pregnant. I’m thankful for staying active because it made my body a strong temple when I wound up in ICU after delivering my third son via C-section, due to uterine hemorrhaging and having to go in for an additional surgery. My doctor told me that is what saved my life—that my body was in great shape and healthy, and it had the strength to fight to keep me here.”—Chelsea

“I didn’t let being pregnant be an excuse to eat junk. There was no reason to eat a tub of ice cream or a whole package of cookies! Sure, I had sugar cravings and once in a while had a chocolate bar, but before I binged, I would think, ‘This does not benefit baby or me at all.’ I filled up on nutrient-rich fruit when I had a sweet tooth. As for exercise, stretches and walks can’t be beat!”—April

“I was in good shape and eating clean before I got pregnant and tried to maintain that lifestyle as much as possible. It wasn’t easy, especially with being nauseous morning, noon, and night. Throughout my entire pregnancy, I ate yogurt and fruit, which helped, and of course, tons of water. I never pigged out or used pregnancy as an excuse to binge eat. In addition, I continued to work out but just walked on the treadmill and lifted light

weights. It was a hard adjustment since I was used to lifting heavy. It was all worth it as I’m mostly ‘all belly.’”—Jennifer

“With my first daughter I ate horribly, threw up daily through the whole pregnancy, had never worked out, and had a long and tough labor, although I only gained twenty pounds. I started working out and eating clean about three years later. When we got pregnant with baby girl number two, I was in the best shape of my life! I wanted to stay fit and healthy as long as I could. I worked out until the day I delivered. I had an easier labor and gained about twenty pounds again. I ate healthy and pushed through the morning sickness. When I was tired, I rested, and when I felt weak, I dialed down the weights some. Pregnancy and a healthy baby were my reasons for keeping up with my fitness goals—not parking on the couch and eating whatever. I still did Body Pump classes, weight training, and cardio. I did modify my weights but never quit .”—Laura

“I was shocked at how many women were always trying to feed me junk during my pregnancy ‘because I was eating for two.’ No way—nutrition is key more than ever for baby and mama during this time! I was really active before pregnancy and got the OK from my doctor to remain so ‘in moderation.’ I still weight-trained, did cardio, swam, walked, etc. The key is listening to your body. Some days I just napped and stretched. I gained twenty-six pounds, although weight is relative. What mattered to me was a healthy baby developing.”—Joanna

“During pregnancy, I taught water aerobics and stayed active while eating healthy. Finding alternative ways to exercise and keep the blood pumping is good for both mommy and baby, and good circulation helps reduced swelling associated with pregnancy. I was also conscious that what I put in my body went to my baby. I tried to incorporate as many “super foods” into my diet, but on occasion I craved Mexican food! No mommy-to-be should be overly scale conscious. Your doctor can keep you on track with a healthy range. Bigger doesn’t always translate to healthier, and if you were slender like me, being told ‘something is wrong—you don’t look eight months pregnant’ is terrible to hear. Women should build women up, not tear each other down.”—Marina

“I am six and a half months pregnant and going strong the whole time with five to six day a week workouts. I stay on track mostly because I get the freedom to be efficient with home workouts I love. For me, it was staying active mostly, but I mix up programs so I do a blend of weights and cardio. I modify as needed, but it’s kept me very strong and allowed me to keep muscle up and energy strong! I also really watch my nutrition as much as possible. I stopped counting calories like I used to and just eat as balanced as possible with small meals every three hours. My weight is only up about ten pounds and I have fourteen more weeks to go.”—Amy

“I lost fifty pounds before I got pregnant with my first son. Being healthy became a way of life after that! I gained forty-four pounds with him and had it all off three months postpartum. My son was born on my twenty-eighth birthday. I gained twenty-six pounds with him and worked out as much as I could.”—Jill

“I am pregnant with my first baby and going into the pregnancy I was determined not to indulge often and gain excess weight. I exercise five days a week for thirty minutes a day. I alternate walking on the treadmill with prenatal workout DVDs. When I need an extra stretch, I do prenatal yoga. On the weekends, I’ve continued to do my normal household chores (cleaning, laundry, light yard work, food shopping), but I take it easy and ask for help from my husband when I need it—mostly with bending and heavy lifting. I’m thirty-six years old, four-feet eleven inches, and one hundred eight pounds prepregnancy. I’m at thirty-two weeks right now and have gained about twenty-three pounds. Our baby boy is measuring right on track for his July birthday. Thanks, Kelsey, for all the motivation!”—Grace

“While I was pregnant with my son, I was determined to continue my workout routine, with modifications as needed. There were people who thought I was crazy when they saw me in kickboxing class, but I used that as my fuel to continue through my workouts and forty weeks of pregnancy. I truly believe staying active is a contributing factor to my quick and easy labor, the good health of my baby boy, and my post pregnancy body that has bounced back amazingly!”—Allison

“Well, I had many pregnancy problems that left me on moderate bed rest toward the last two trimesters, so I was only able to maintain eating healthy. But I did it all the way to the end. And, yes, I had my husband help me a lot, especially since I still had two other babies (three years and eighteen months) at home with me.”—Diana

“I wish I could say that I ate perfectly during my pregnancy. I was very sick in the beginning and really just ate what I could keep down. I did take very good organic whole food prenatal vitamins and fish oil for expecting mothers. I drank a lot of water and stayed active at work, did light workouts including Pilates, walking my dogs, and yoga. I also made sure to get sleep, which is so important. Other than my first trimester, I felt really good throughout the remainder of my pregnancy. I had a goal to try and keep my weight gain under thirty pounds, and I did that. I gained a little over twenty-five. I did splurge and indulge in some comfort foods (chocolate milkshakes and cookies), but I made sure to drink green smoothies and eat lots of green veggies and fruit once the morning sickness subsided. I wasn’t perfect, but I made a point to take really good prenatal vitamins, eat my greens, get sleep, stay moving, and drink plenty of water!”— Kara

“I continued to exercise and lift (moderately) until two days before I delivered and began exercise again six weeks postpartum. I’m now ten months down the track; not only was my labor smooth and uncomplicated, but I’ve lost the thirty pounds I put on and about eight more pounds to boot!”—Rachel

“After I graduated high school, I gained weight. Before I knew it, the scale was pushing 200 pounds. I was not OK with that. So, in preparation for our wedding in 2012, I worked out daily, along with riding my horses, but I wasn’t losing weight. Fast forward to May 2013. We found out we were having out first little one! I was beyond excited, but

I was also worried about gaining even more weight and kept thinking in my head, ‘I hope I’m not one of the girls who people wonder if I’m pregnant or fat.’ So I researched my life away for a solid two weeks on how to eat healthy while pregnant and continue working out. Doctor approved, I was losing weight while being pregnant. She’s now four months old, and I am the healthiest I’ve been in years and have shed the baby weight and then some! Kelsey has been such an inspiration!”—Sara

“I’m currently six months pregnant with my fourth and final baby. There are always the days where I’m exhausted, but I still get my workout in because I know I will feel one hundred times better after. I have also been eating mostly clean meals probably 70 percent of the time. I’ve currently gained eight pounds and my goal is to stay in the twenty to twenty-five pound range, which I think is very reasonable for a woman who was healthy and fit prior to pregnancy and continues it throughout. I do not restrict my calories. I eat healthy, filling, nutritious foods that keep me feeling full. My workouts include four to five days of lifting weights and three to four days of cardio (running because I enjoy it). I also plan to complete several fun runs this summer during my pregnancy. Some days are harder than others, but as each week passes by, I realize how much I still love my body and how wonderful I feel. It keeps me going and coming back for more. Just listen to your body, and keep yourself going. It’s harder to get back on the train after falling off—a lot harder than it is to just stay on.”—Melissa

“I gained eighty pounds my first pregnancy and struggled so much after. I ate what I wanted all day every day. When my daughter was two, I started kickboxing and

taking my health serious. When I got pregnant with my second daughter, I knew I didn’t want to be unhealthy because it’s physically and mentally draining. I grabbed my nutrition by the horns and stayed active my whole pregnancy. Whether it was just walking or doing lunges at home, I made sure I did something! I breastfed for twenty months and did Insanity like crazy. I was smaller after my baby than ever before. I only gained thirty pounds the last time. I am slowly getting to my best body ever!”—Felicia

“Having other moms stay fit has kept me on track! While there are times I’ve cut myself some slack, it’s really nice to have a supportive group of like-minded mamas! This is my third pregnancy and at thirty-five weeks in, only nine to ten pounds gained!”—Maggie

“At twenty-seven, pregnant with my third baby, I was always in the gym. My OB/GYN gave me modifications I should use during my pregnancy. I participated in RIPPED and had completed a few 5Ks. She even gave me the OK for to complete my instructional training for group fitness. At eight weeks pregnant, I was proudly able to say I was certified to teach PiYo Strength. I kept up with my healthy eating habits (however I did have my occasional pregnancy cravings), but I was able to walk three miles every day and lift weights. My pregnancy fitness was cut short when I was twenty-four weeks and was having preterm labor. With bed rest, I did put on my thirty pregnancy pounds. Now that I have my healthy baby girl, I’m back at my healthy eating habits and started back up with my PiYo. Now, I’m just waiting for the doctor’s OK to start lifting heavy.”—Lauren

“Although I was in shape when I got pregnant, I unfortunately didn’t treat the start of my pregnancy like I should have. I was not a typical candidate for gestational diabetes, but at twenty-five weeks I was diagnosed with it. I immediately began eating clean and exercising properly and was able to keep the diabetes under control strictly with diet and exercise (no insulin or medication). I felt better, happier, and had more energy during the last trimester than I had the previous two! When my son was born healthy and happy, I was thrilled, and I gained my energy and prebaby body back so much faster than others I had known because I had treated my body right DURING pregnancy. What I want to encourage other women with is that it’s never “too late” to take care of your body and your baby during pregnancy! Even if you don’t start off on the right track, you can still do it. Trust me, it’s so worth it!”—Brandi

“I am almost thirty-two weeks pregnant, and I am still teaching Zumba. My second pregnancy has been different, and I have only gained fifteen pounds. I am watching my carb intake, but I am type two diabetic. My first pregnancy I gained eightysix pounds and did not watch what I was eating. This time is really different.”—Alma

“With my first pregnancy, I did very little, and it was so hard to bounce back. After getting discouraged with a lack of fat loss, I started lifting when my baby was seven months old and I haven’t looked back. My second pregnancy was much easier, and within a week, I was at my prepreggo weight. I am pregnant now with my third child and am now a personal trainer. I wouldn’t have it any other way! I love the iron! You don’t have to succumb to being an out-of-shape, squishy mom!”—Amy

“I am currently thirty-one weeks pregnant and have continued exercising since I found out I was pregnant. I do cardio two to three days a week and lift weights two days a week. It has helped me stay motivated, healthy, and I am hoping it will help with my labor. I am currently up eleven pounds from my prepregnancy weight. I have my cravings, like I assume most pregnant women do, and I allow myself one cheat/craving meal a week. For me, it’s been burgers and fries! Other than that, I eat small, clean meals every three hours and drink water like a fish! Staying fit not only for myself, but for my baby boy has been all the motivation I need!”—Melina

“With my first pregnancy, I indulged a lot, worked twelve hour night shifts in a busy emergency room, and certainly didn’t exercise. I suffered from terrible swelling, restless legs, and carpal tunnel so bad, it brought me to tears. The second time I got pregnant I was in great shape and wanted to maintain that. I ate clean, worked out (cardio and heavy lifting) five days a week. I gained twenty-two pounds and had a super-fast and easy delivery. Now, at eight weeks postpartum, I feel awesome! I am working on rebuilding that muscle and chasing after a two-year-old and a newborn. I’m so thankful I took the time for myself to be a fit preggo!”—Amy

“I’ve weight-trained after morning sickness subsided at around sixteen weeks, and I feel so much stronger and healthier than my first pregnancy. I just listen to my body and do what feels right. I work out around three times a week, and at thirty-four and a half weeks, I still feel great.”—Michelle

“I wish I worked out and was healthy while I was pregnant. I gained fifty pounds with both pregnancies. My daughter is three years old now, and I started working out after she was born and have kept it up. I still struggle with eating healthy but weigh less now and have more muscle than before I had children.”—Melissa

“I’m a Pilates instructor, and I’m currently twenty-one weeks pregnant and still teaching! I plan to teach up until the day my little man arrives.”—Laura

“During pregnancy, I gained thirteen pounds in the first three months. I was sick all the time and really depressed. My second trimester, I gained energy and motivation. I started eating healthy, every three hours, and lifted weights and cardio three to five days a week. I ran two 5Ks, and was seven months pregnant for the second one. It took fortyfive minutes, but just being able to finish felt like such an accomplishment. I did yoga and Pilates as well, but the last four weeks I walked.”—Jennifer

I changed my eating habits, did yoga, Body Pump, and swim classes with my second pregnancy. I did none of this with my first pregnancy. It’ll be interesting to see how my body bounces back after this time. Plus, setting examples for my son is fun! He now eats lettuce like it’s potato chips.”—Danielle

“I had to get fit and lose weight in order to get pregnant with both my girls!”— Misty

“I’m a twenty-six-year-old, soon-to-be mama of twins. I have always enjoyed exercise! When becoming pregnant I vowed to stay healthy. It has been WAY harder than I expected. Most days don’t involve lifting, more just doing cardio to stay active. I eat healthy, and after the first trimester was over, I felt fantastic! I keep a kettlebell on the TV stand, so when I realize I’m being lazy I do some lunges, squats, side bends, etc. It’s hard and you won’t want to, but it is so worth it!”—Michelle

“I weight-trained and did cardio my entire pregnancy, and it’s the best decision I could have ever made! Exercise kept me healthy with less stress and less aches and pains. It’s also helped get back to prebaby weight, and I will exercise again if I have another baby.”—Amanda

“After I had my twins, I built my best body. Now I’m pregnant with my third child and I’m excited to unfold another transformation after my baby is born. You motivate me!”—Jess

EXERCISE APPENDIX Upper Body: Back

Bicep

Chest

Shoulders

Triceps

Lower Body Calves

Glutes

Hamstrings

Quadriceps—many of the exercises in this section work your glutes as well.

Bonus Full-Body Workout 1. Stationary Lunge with Dumbbell Curl (Legs and Biceps) 2. Sumo Squat with Upright Row (Legs and Shoulders) 3. Squat with Shoulder Press (Legs and Shoulders) 4. Triceps Kickback (Triceps) 5. Standing Calf Raise (Calves) 6. Dips (Triceps) 7. Bent-Over Row (Back) 8. Glute Kickback with Resistance Band (Glutes) 9. Push-ups (Chest)

SUGGESTIONS FOR FURTHER READING 

Academy of Nutrition and Dietetics

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American Congress of Obstetricians and Gynecologists (ACOG) http://www.acog.org/



American Dietetic Association

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American Medical Association (AMA)

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American Pregnancy Association



Anthony, Lenita. Pre- And Post-Natal Fitness: A Guide for Fitness Professionals from the American Council on Exercise. Monteray, CA: Coaches Choice, 2002.



Clapp, James F., III. Exercising Through Your Pregnancy. Omaha, NE: Addicus Books, 2002.

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Dr. Jenna Everson

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Institute of Medicine (used by ACOG)—Weight Gain During Pregnancy

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Julie Redfern, Registered Dietician, www.babycenter.com



Kim Porterfield, Certified Nutritionist, Institute of Eating Management

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La Leche League International

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www.Babycenter.com

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www.eatright.org

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www.ama-assn.org/ama