Hey loves! I’m so excited to get this series going, especially for all of you that are planning, currently pregnant with me, and postnatal. The woman’s body is so remarkable and as we go through everything, we get to do it together. I have so many exciting things planned for you on this journey, and knowing there are over 8,000 of us currently pregnant together in the community is so beautiful! If you haven’t taken my survey, take a few minutes after the video and take it HERE! I’ll be sending special tips and advice to everyone who fills it out that won’t be found anywhere else. Today I’m sharing everything that I’m eating, what I’m avoiding, and how I’m working out— and how 1st trimester was! Below are my exercise modification suggestions~ more are coming along with prenatal workouts! The smoothie I’ve been having is below! It’s packed with folate, fiber, potassium, and antioxidants. Let's call it the "Oh Baby" haha
Here are some more foods with Folate~ remember to take your mutli vitamin that has folic acid. I also take DHA every day. Dark leafy vegetables (spinach, kale, collard greens, romaine). Asparagus, Brussels sprouts, cauliflower, beets, broccoli. Load up on citrus fruits and beans. I’ve been loving lentil soup and adding garbonzo beans to everything! Right now, I'm following the Tone It Up Nutrition Program! I'm incorporating salmon to get my Omega-3 (DHA & EPA) helping lil baby develop a brain and eyes! So wild to think! I'm also eating lots of legumes, egg whites, yogurt (I'm craving it like crazy), dark leafy veggies all day errday, lean proteins, avocados, sweet potato (love it sliced on the grill when I'm French fries) and tons of citrus fruits-- in the video I talk about how many clementines I eat! They're in my purse, at my desk, I bring them on walks~ I've never had so many in my life!
Here are foods I'm avoiding~ again, like I say in the video, these are my personal preferences. Not all pregnant mamas avoid every item on the list.
• Wine :( I'm having tequila fomo today for Cinco De Mayo, haha.
• Coffee - some mamas still have a cup, but I'm not craving it, so I'm not having.
• Kombucha - probably one of the first things I'll have post natal! I'll come back to you Health-Ade! :)
• Apple Cider Vinegar (unless posterized)
• Unpasteurized Juices - so think bottled juices on the shelves. I've personally been getting fresh made juices from a place that I love and trust.
• Soft cheese ~ you girls know I'm not a cheese gal, but this is a no no. You can ask if it's pasteurized. Avoid cheese like feta, brie, blue veined, camembert, queso fresco, and queso blanco. At restaurants they'll tell you if their cheese is pasteurized if you ask!
• Deli Meat
• No sprouts (sprouts like alfalfa, clover, radish, mung bean sprouts)- they can carry bacteria that's not safe for the baby
~ Planning for a baby right now? The entire community is sending you love!!! Consult your doctor to make sure you’re good to participate in an exercise program. I’m sending you a BIG hug right now!
~ For all of you that are pregnant~ congratulations!!! As always, consult your doctor before you do Tone It Up, exercise, and ask any personal needs for your nutrition. I don’t know everyone’s unique journeys, so it’s important that you check to make sure you’re cleared to workout.
~ For all of you that are post natal~ AHHH! You made a baby! Congrats mama!!! I’m going to have lots of questions for you! Same as above, consult with your doctor to make sure you’re cleared to exercise and any unique needs you need nutrition wise.
~ Breastfeeding? You probably heard that you're burning through an additional 400-600 calories a day! Keep your energy levels up and fuel your body with more calories throughout the day (healthy calories that is!). When you're following the Tone It Up Nutrition Plan, you can easily add healthy, nutrient dense calories throughout the day from foods like avocado, nuts, seeds, nut butters, coconut, and healthy oils. Healthy fats add up and give you sustainable energy. Also, add foods like salmon, lean protein, fruits, vegetables, grains, legumes~ basically everything on the Tone It Up Nutrition Plan is amazing for you and fueling your baby right now. When working with my postnatal clients, I've never recommend using breastfeeding as a sole way to lose weight, or it may decrease the amount of milk supply for your baby. Instead, increase your energy levels with healthy calories and when cleared by your doctor, add cardio and your daily toning moves from Tone It Up to lose weight and tone up. Be patient with your body~ it's so beautiful and capable of miracles!!! I'm going to be doing so much more including nutrition and workout programs for Pre and Post Natal~ so stay tuned!
We’ll be coming out with modifications throughout the Bikini Series ~ so make sure to follow my Instagram at @Katrinaascott & Kristina who is in her 3rd trimester at @StudioToneItUpKristina! We’ll be doing the Daily Moves with the below guidelines! Follow our stories each day to see modifications! *** 1st trimester— you can start following these guidelines as practice for your entire pregnancy! I did, so it felt more second nature to continue.
• BURPEES- We are modifying by simplifying- going into a plank, and standing back up into a squat. This is a personal preference
• Plyometrics- you can do them or break the move down and do it more gentle on your body. Again, your preference.
• TWISTING- Any moves that involve twisting of the torso, we are modifying by facing straight on. If it’s a squat chop, we are just staying straight on. If it’s a v-sit twist, we are staying in a frontal plane.
• HIGH INTENSITY- This all depends on your fitness level pre-pregnancy. A lot of doctors say don't let your heart rate go above 140 bpm, but others say it's ok if has already been in your routine. If you've been an avid runner, you may have a heart rate of 110 running vs me...who wasn't running pre-pregnancy, so if I went out for a run, my heart rate would be like 160, haha. So I'm power walkin'! Again, consult your doctor and do what's best for your gorgeous bod!
• ABS ON BACK 'supine'- If it’s a video, a daily move, or you’re in a class, do a plank or plank on knees. Make it fun with some knee taps! I also like side planks and standing knee lifts (stand and lift one knee at a time working the lower abs!) *** Keep in mind that your joints are hyper-mobile, especially in the 3rd trimester, so take deep stretching and jumping easy mama! ~ Some of these are just our preference. Do what feels best on your body and your fitness level and of course, consult your doctor :)