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My Favorite Prenatal Protein Frappuccino

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prenatal protein frappuccino

This prenatal protein frappuccino is better than Starbucks and a million times better for you. I am obsessed with this shake, and of course I look forward to my afternoon pick-me-up. This is the perfect afternoon protein shake, and you can use a decaf coffee if you are limiting caffeine during your pregnancy.

I personally drink about 1.5 cups of coffee a day. I like a cup or so in the morning, and just a bit in the afternoon. I’ve been drinking a little coffee through pregnancy for my past three pregnancies now. I gave up caffeine of course with the first pregnancy, then learned that a little coffee or caffeine isn’t a big deal. The issue comes in more with tons of caffeine, especially when your body isn’t accostomed to lots of caffeine.

bump dust prenatal protein powder

This protein shake is made with of course my Bump Dust protein powder, which is formulated for pregnant mamas to help curb sugar cravings, provide important nutrients and maintain your weight! At only 100 calories per serving, you can make this amazing frappuccinno for under 200 calories! YES!

Here is my video of how I make it, or scroll down for the full recipe: 

Prenatal Protein Frappuccinno Recipe:

Prenatal Protein Frappuccino

A delicious protein frappuccino for pregnant mamas.

  • 1 scoop Bump Dust
  • 1 cup Cold Brew Coffee (reg or decaf)
  • 1 cup ice
  • 1/4 cup low-fat chocolate milk of choice
  • 1/4 cup almond milk or regular milk of choice
  • 2 tbsp non-fat whipped cream optional
  • 1 tbsp caramel drizze optional

  1. Add all ingredients to your blender, blend up and serve immediately. Prep your cup with caramel drizzle if desired. Top with whipped cream if wanted as well.

I seriously love this protein shake in the summer for those long, hot afternoons! It is so refreshing, and just the perfect pick-me-up for a pregnant mama!

If you like this recipe, make sure to check out my top 8 prenatal protein smoothies, where I have a full list of super yummy recipes!

If you are struggling with naseau, don’t worry, I did too! I still get it a bit sometimes, and here are some foods I like to eat when I am nauseas. 

You may also be wondering if protein powder is safe during pregnancy.

In my opinion, it is so much safer than so many other things! Thing about all the chemicals, flavorings and other junk in the processed, packaged foods we eat? My protein powder is FULL of nutrient-dense ingredients that are meant to nourish your body. Protein powder is an amazing option for pregnant mamas to get in the extra protien necessary, when other sources like meat or eggs do not sound good!

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In Prenatal Protein Shakes

The Best Protein-Packed Pregnancy Smoothies

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Smoothies during pregnancy are an amazing way to get in a lot of nutrients, while also satisfying cravings! Cravings can be extremely difficult during pregnancy, and I know I crave all the salty chips and french fries. I could live off of nachos if I let myself. Smoothies are like my secret weapon to combatting those cravings. I love a protein-packed smoothie because protein and fiber are the key to making you feel full and satisfied.

I decided to do a round up of my favorite pregnancy smoothies, which I always add my prentatl protein powder, Bump Dust to these shakes. I specifically formulated this protein powder to nourish prenatal mamas, support uterus strength, combat cravings, and keep you full on lots of protein with little sugar!

I do have a prenatal recipe ebook coming out soon as well, which will have even more smoothie recipes for you to stay healthy and fit all pregnancy!

The Top 8 Protein-Packed Pregnancy Smoothies I Love:

Protein-Packed Prenatal Chocolate Milk Shake:

pregnancy chocolate milk shakeThis is a more decadant protein shake that is a great meal replacement! I talk about it on Instagram, and everything I use to make it. It is simple, sweet, creamy and just like a chocolate milk shake without all the sugar and fat! Full of protein for mama and growing baty.

Here are the ingredients: 

1 cup Frozen Mango
1 Scoop Bump Dust
1 Cup Reduced Fat Fairlife Chocolate Milk
2 TBSP of Cocoa Powder
5-6 ice cubes

Blend together and enjoy!

Orange Mango Protein Shake:

This one is super fun for summer, and tastes really good. Creamy, sweet and a bit of citrus to keep it fresh!

 

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Ingredients: 

2 Clementine Oranges
Handful of frozen Mango
1/3 or so of fresh mango
1 scoop Bump Dust
1/2 cup of ice
1 cup of milk of choice

Blend together and enjoy!!

Lean and Green Prentatal Protein Shake:

lean green prenatal protein shake

This is one of my favorite snack protein shakes. I love how lean it is, how HUGE it is, and how it fills me up between meals. I highly recommend this recipe if you are watching your weight gain, wanting to stay healthy, or struggling with snacking between meals.

Ingredients: 

3-4 cups of Spinach fresh
1 cup of ice
1/4 cup of frozen berries (I usually do strawberries or raspberries)
1 Scoop of Bump Dust
1 cup of Almond milk
1 splash of non-fat milk (I use Fairlife *not needed I just like the consistency)

Blend all together and enjoy! I have another video on Instagram showing you exactly how I make it 🙂

Simple Strawberry Pregnancy Smoothie:

strawberry pregnancy smoothie

This is a super simple strawberry smoothie that I love. I make it with fresh strawberries, and a tiny bit of frozen strawberries or raspberries. Either one works really well. To make it like a strawberries and cream you can replace the non-fat milk with a full fat milk, and it is really good that way too!

Ingredients: 

2 Cups fresh strawberries
1/4 cup frozen strawberries or raspberries
5-6 ice cubes
1 Scoop Bump Dust
1 cup non-fat milk or milk of choice

Blend together and enjoy!

Blueberry Banana Prenatal Protein Shake:

blueberry banana protein shake

Blueberries and banana just blend really well together. A soft, sweet, creamy texture that makes a smoothie so good!

Ingredients: 

1 cup of frozen blueberries
1 fresh banana
4-5 ice cubes
1 cup almond milk
1 scoop Bump Dust

Blend and enjoy!!

Kale and Blueberry Prenatal Protein Shake:

I usually do a lot of kale to roast, but sometimes I just throw it in a smoothie. I’ve found I like it best with blueberries. Simple and so good for you!

Ingredients: 

2 cups Kale (you can de-stem it to blend better)
1 cup frozen blueberries
1 Scoop Bump Dust
1 cup almond milk or milk of choice

Blend together and enjoy!

Strawberry Cashew Prenatal Protein Shake:

This is more of an ice cream texture, and it is so good!! Add more milk to make is more like a smoothie, or less to keep it like a dessert.

Ingredients: 

2 cups frozen strawberries
2 TBSP raw cashews
1 Scoop Bump Dust
1-2 cups of Almond milk or milk of choice

Blend together and enjoy!

Banana Peanut Butter Protein Shake:

I liked this one in my first trimester, and there’s something about bananas and peanut butter that go so well together!

Ingredients: 

2 tbsp of PB2 or peanut flour (lighter than peanut butter, but you can use regular too!)
1 1/2 to 2 fresh bananas
3-4 ice cubes
1 scoop Bump Dust
1 cup almond milk or milk of choice

Blend together and enjoy!

There you have my top 8 prenatal protein shakes that I use to stay fit and healthy all pregnancy. I personally think smoothies are such a great option to get in a lot of nutrition when you really need it. I also use them to combat a lot of salty cravings that hit me basically all 9 months. They also give me energy, keep me full, and give me tons of good vitamins!

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In Second Trimester Workout

Free 7-DAY Prenatal Workout Challenge

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I am so excited to offer you guys a free workout challenge, that will jump start your fitness plan during your pregnancy. These are workouts that I do to stay fit, and I wanted to challenge you all to get through a full week of workouts.

I have two workout options you can download once you sign up. I have a low-impact, beginner workout, as well as a high-impact advanced workout. Depending on where you are at in your pregnancy, you can download both or one! If you are just in your second trimester, the advanced may be great, then you may want to move to the low-impact later in the third trimester.

These workouts also don’t require equipment except for one strength-workout. I want you to grab something you can use as weights for some arm work. Dumbells are what I use, but there are many different things you can do!

I also have you do my core work a couple days, which is linked on youtube, and that is essential to protect your core during pregnancy.

Sign up, get the plan, and let me know if you do it!

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In Second Trimester Workout

The Best Second Trimester Cardio Workout

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second trimester cardio workout

Cardio can become more fun in the second trimester. The first trimester is a bit of a struggle, and the third trimester often is very uncomfortable for plyometric cardio moves. You also have to do less in the third trimester to get your heart rate up, where as the second trimester still takes some effort.

I also highly recommend cardio to maintain your weight and even burn off some extra fat that may have piled on in the first trimester. I always gain weight super fast in the first trimester, then even out as i start feeling better again. I have a great cardio workout for your first trimester, and this one is even more challenging for the second trimester.

This cardio workout is an advanced workout, where you can modify. I am a huge cardio fan, and even keep running during pregnancy, so I like a difficult cardio workout. I also know there are lots of mamas out there who want to keep up their cardio fitness during pregnancy. This is just one of the cardio workouts I do, and I hope you give it a try!

REMEMBER: please modify exercises to best suit you. That is key to fitness during YOUR pregnancy. What works for me, could be painful or uncomfortable for you. Never push yourself to that just to follow a workout.

Here are some great low-impact cardio moves you can use, if some of the moves in this workout don’t work for you.

 

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LOW-IMPACT prenatal cardio moves. During pregnancy, it can become super difficult to jog, jump, bounce or really get those cardio-blasting moves in. But that doesn’t mean you can’t get your cardio in! Here are some simple moves that will get your heart rate up. I HIGHLY recommend adding ankle weights and light dumbbells to these if you have them. It will increase your calorie burn, add a burn, and challenge your heart. These moves will also help you get your steps in for the day! At #19weekspregnant, I’m still able to do higher impact workouts, but as I get larger, these are the exercises I start doing more of ? Let me know if there are more workouts I can post! #fitbump #healthypregnancy #preggers #fourthpregnancy #prenatalworkout #pregnancynutrition #pregnancydiet #pregnancyworkout #prenatalfitness #secondtrimester #secondtrimesterworkout #fitpregnancy #pregnant . . . #summerpregnancy #fitpregnancyjourney #fitpregnancy #postpartumnutrition #postpartumfitness #postpartimdiet #nursingmama #nursingmom #4thtrimester #4thtrimesterbodies #bodyafterbaby #losingthebabyweight #losethebabyweight #postpartumweightloss #postpartumworkout #postpartumhealing #postpartumlife

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Let’s get to the best second-trimester cardio workout:

The plan: Each move is 45 seconds of work and 15 seconds of butt kicks. There is no rest in between moves. Once you complete all the moves, you can rest for one minute and that counts as one round. Go for 3 rounds total 🙂

The Moves:

Jump Squats
Burpees
Jump Lunges
Jumping Jacks
Jump Rope (imaginary jump rople)
Skaters
Floor Jacks (touch the floor between jacks)
High Knees
Wall sits with punches

Here is a demonstration of each move:

 

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Here are your prenatal cardio moves!! This is a more advanced cardio workout for mamas in their #secondtrimester. All moves can be modified to less jumping. And no equipment necessary!! EACH MOVE 45 SECONDS. NO REST. 15 SECONDS OF BUTT KICKS BETWEEN EACH MOVE. ALL MOVES ARE 1 ROUND. DO 3! ONE MINUTE OF REST BETWEEN ROUNDS 🙂 THE MOVES: * Jump squats * burpees * jump lunges * jumping jacks * jump rope (imaginary jump rope) * skaters * floor tap jumps * high knees * wall sits with punches Let me know if you do it!! #secondtrimesterworkout #fitpregnancy #fitbump #healthypregnancy #preggers #fourthpregnancy #pregnant #summerpregnancy #fitpregnancyjourney #fitpregnancy #20weekspregnant . . . #postpartumfitness #postpartumweightloss #postpartumworkout #postpartumhealing #postpartumlife #postnatalfitness #postnatalhealing #postpartimdiet #4thtrimester #4thtrimesterbodies #bodyafterbaby #losingthebabyweight #losethebabyweight

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Some important tips to remember when doing cardio while pregnant:

Cardio is different for everyone, just like weights are different for everyone. Make sure to rest if you are feeling really out of breath. You don’t want to feel like you are sucking air. Make sure to rest and catch your breath when necessary.

Why are cardio workouts important during pregnancy?

Cardio is very beneficial during pregnancy because it helps increase the strength of your heart. A strong heart usually helps with lower blood pressure, and it burns calories! Cardio is a great way to burn the calories you are consuming. Weights and strength work is important too, but doing only lifting or weight work doesn’t burn as many calories. Cardio workouts like the one I have here work many muscles in your body, as well as your heart and lungs. This turns your body into a calorie-burning machine. I often combine weights and cardio together for time’s sake.

Are strength workouts beneficial for pregnancy?

Absolutely! Most of my program is very strength-based because holding on to muscle is really helpful during pregnancy. Muscle will help protect your joints, which are loosening, as well as help with a fast labor. Being strong really helps your body recruit all those muscles to help baby come out quick. I don’t know about you, but I do not enjoy being in labor. I want it over fast. I’ve been fortunate that my last two labors were less than 4 hours, and my body was able to use all the strength I maintained to get those babies out. I’m hoping for a similar fast labor with this baby coming up. Having muscle mass also helps burn more calories throughout the day, and you will be able to hopefully maintain some of that muscle during the 6-week postpartum weight.

Your workouts can not out-do a bad diet:

No matter how hard or long you workout, you can’t fix a bad diet with a workout. It is so easy to eat thousands of calories in minutes, and burning those calories would take hours and hours of work. Most of the time, cravings cause us to overeat during pregnancy. I have the hardest time in the first trimester. I personally use protein shakes to really help manage my cravings. I’ve found that if I get a good protein shake in, with fruit and spinach, I am full and satisfied. And my Bump Dust protein powder is specifically formulated to help with pregnancy cravings. You can get lots of amazing nutrition, vitamins and minerals, all in a shake that will help keep those cravings under control.

Both cardio and strength workouts are really important to stay fit during pregnancy. I combine both into one workout most of the time, to make the most of my time at home. My workout program focuses on strength work using dumbells and an exercise ball. Staying fit during pregnancy doesn’t require a gym membership or lots of time. It’s all about good nutrition and being efficient with your workouts. The eating clean challenge is a great place to start, and combine that with your workouts to have a super fit pregnancy.

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In First Trimester Workout

First-Trimester Glutes Workout – Keep The Booty!

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first trimester booty workout

The first trimester is probably the most difficult to workout during, at least for me, but if you are still working out, and wanting to keep your booty in shape as your belly grows, then this workout is great for you. The reason I like to keep this workout in the first trimester is because we are going to be on our back for a decent amount. This allows for more hip-thrust motion, which is one of the best for glute activation.

Keeping your glutes strong is also beneficial for pelvic floor stability during pregnancy.

Yep, the glutes play a very important role in helping to keep your pelvic floor and pelvis in place during pregnancy. Pregnancy releases a hormone called relastin that allows joints and ligaments to stretch and expand. This is great for expanding the hips, opening the pelvis and allowing room for baby. But, some can experience their pubic bone and pelvis to slip out of place, causing pain in various areas including your back. By keeping your glutes and hips strong, you can help prevent this, and support your pelvis as it stretches and moves. If you think your pelvis has slipped, and is causing back pain, a physical therapist is the best person to see and correct this issue.

This video explains EVERYTHING on the moves and how to do them, and I have them written out below, so you can copy or screen shot for later use. Do this a few times a week, add bands or weights if you are wanting to progress!

The best glute workout for the first trimester to keep those buns tight:

We are going to start lying on our backs. This is okay during the first trimester, and part of the second, until you get farther along. I love the single-leg bridges because it ensures that each glute does some work. It also helps keep one glute from being more dominant over the other, which most people have one side that is stronger.

The moves:

30 Single-leg bridges (or hip thrusts) straight into

30 single-leg raises same leg

30 glute bridges or hip thrusts straight into a 30-60 second hold. NO REST, right into 30 more glute bridges, then hold for 30-60 seconds, then right into 30 bridges again, and hold for the third and final time at 30-60 seconds. 

30 Single-leg bridges other leg right into

30 Single-leg lifts 

Done with the first section. 

Next set, on all fours:

Get down on all fours, and continue with these super simple exercises.  First round is the right leg. Right leg does 30 donkey kicks, 30 fire hydrants then 30 donkey kick to fire hydrant.

30 Donkey Kicks

30 Fire Hydrant

30 Donkey Kick to Fire Hydrant (combo)

Last set standing:

The key is to stay on the same side, so the glute gets a lot of work. Each glute worked separately really makes a difference!

30 Curtsey lunges with a kick. 

30 Reverse lunge with a knee-up or kick

30 single-leg dead lifts

Switch legs and repeat. 

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In First Trimester Workout

First Trimester Fat-Burning Cardio Workout At Home

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Working out during the first trimester can extremely difficult, and I know I gave up on working out all-together from about weeks 8 to 12.  This is a big deal for me because I was running around 3-6 miles 5-6 days a week before I got pregnant with my fourth. I actually was just starting to train for my first 10k race, when things went downhill. I slowly became more fatigued, sensitive to the heat, and basically felt like I was going to throw up when I ran.

If you are able to workout during the first trimester, I am so happy for you! I have the worst time with fatigue and weight gain in the beginning. I literally eat and sleep all day. I feel sick unless I am eating. If I’m not eating, I am laying on the couch with my eyes closed. I basically turn into the biggest couch potato, and my whole body turns to jelly.

But if you can workout during the first trimester, and you want to keep up with your cardio and fat-burning (which I am finally catching up on now!) here is a great, at-home cardio workout you can do with no equipement. The great thing about the first trimester is that you don’t have much of a belly to get in the way.

And yes, you can burn fat while pregnant – read here. 

I will have a video coming to really show you this workout, and I have another video on my favorite moves to prevent Diastasis Recti, which I highly recommend as part of your warm up for this workout. Make sure to watch that, and do those before this!

I should mention too that I get all my workout ideas from this app.this app. I LOVE it, and I have been using it literally for almost 2 years now to train for running and workout at home. They have everything from HIIT, strength, Pilates, Yoga, Prenatal, Cycling, Rowing and more. You do not need a gym, but can take it to the gym, and the music is awesome.

First-Trimester Cardio Workout At Home:

The simplest way to get your cardio in is to do a lot of moves for 45 seconds, with 15 seconds of rest. If you do 10 moves, and three rounds, you have a 30 minute, fat-blasting cardio workout in!

Each round is all 10 Moves for 45 seconds with 15 seconds rest:

High Knees

Butt Kicks

Skaters

Squats with arms overhead

Reverse lunges with speed bags

Jog in place

Jump Squats

Burpees

Squat pulses

Walk Outs

The key to burning fat is getting three rounds in. By pushing past the 20 minutes, your body will start tapping into the fat, which is absolutely fine during pregnancy. I’m doing this workout now in my second trimester, and I love it because I am tapping into the extra fat I put on in the first trimester.

Also, if you feel super winded, slow the moves down. You can keep going, but do everything at a slower pace. This will help your heart rate catch up.

If you can do this workout in a fasted state, like first thing in the morning, you will burn even more fat because you don’t have much glucose in your blood stream to use as fuel. Most of us pregnant mamas do not function well in a fasted sate. I personally only can go a couple hours without eating before I feel nauseas and light-headed. If this is you, make sure to sign up for my clean-eating challenge! That way you can eat what you need and when you need, but not gain a lot of weight from the extra calories.

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In Diastasis Recti Prevention

How To Effectively Prevent Diastasis Recti During Pregnancy

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I am pregnant with my 4th baby now, and I am very determined to prevent Diastasis Recti again this time. I was able to bring my abs back together after my last pregnancy, and I have everything I did in my postpartum program once baby arrived. Since becoming a Pre/Post Natal Fitness Specialist, I have even more moves and exercises I am focusing on now in pregnancy! I am determined to keep my abs as strong as possible this pregnancy, to make it even easier to heal after birth.

I’ve put all the exercises that I will be doing in my Belly-Only pregnancy plan, and I am also filming and creating more workouts to protect your core and pelvic floor through your whole pregnancy. If this isn’t your first pregnancy, you really know the importance of maintaining fitness and caring for your core during pregnancy. It helps eliminate the work we have to do when baby arrives, and helps us heal after baby as well.

Why preventing diastasis recti during pregnancy is important:

Preventative exercises during pregnancy develop muscle memory. This is just as important as muscle strength and endurance. We need to teach your muscles early how to work properly. Then, after some rest period, the process of returning to normal and working again will be much easier. Basically, you are teaching your muscles what to do after baby arrives. Then you have the muscle strength and endurance aspect. In order for your muscles to properly fuse back together, they need strength and endurance. The strength factor is what will create the tension. The endurance factor allows them to work and hold your body throughout the day. Practicing these moves will encourage your muscles to repair faster.

How to prevent diastasis recti during pregnancy:

Your basic plan to prevent diastasis recti involves doing the correct exercises consistently. I found that consistency was the hardest part for me. Each pregnancy workout felt rushed, with two toddlers running around me or waiting for me to grab them at the gym nursery, so the diastasis recti exercises were the easiest to skip. I prescribe practicing my diastasis recti prevention plan 3-4 days a week along with the strength training plan. This will help you make progress and build the muscle memory, yet not feel like it is too repetitive. The key is to build muscle memory, just as much as strength.

Why muscle memory plays a role in Diastasis Recti prevention:

Muscle memory is really what is sounds like. Your muscles store activity patterns and “remember” how to engage and work together. It is very similary to riding a bike. Your mind and muscles just never forget how to work a bike without flling over. The more you work on muscle memory and engagement during pregnancy, the easier it will be postpartum. Practice engaging your core with breaths either on an exercise ball, while standing or on your back if you are early in pregnancy. Doing prenatal Pilates is an amazing way to practice core work and breath. I was a Pilates instructor many years ago. Pilates is the foundation of my pregnancy and postpartum programs, and I highly encourage you to start working on your muscle memory now.

Doing the correct exercises is super important to prevent diastasis recti during pregnancy as well. 

You don’t want to do planks or crunches, or many ab exercises lying on your back. In my postpartum program, we do a lot of Pilates moves to restore your abs, which is great because you no longer have a big belly to worry about. Many of these moves are great for the first trimester, and beginning of the second, but not so much for the third. Sticking with ab exercises you can do on an exercise ball is wonderful because it involves balance as well. Exercises while down on all fours are good exercises to do too. Practicing good posture while pregnant also has numerous benefits to your abs in general, and it will help you continue the correct posture post-baby, which will pull your abs in even further. The correct exercises will involve breathing with your contractions properly, because breath is important to the pelvic floor as well.

5 exercises you can do to help prevent diastasis recti during pregnancy:

Exercise Ball Single Leg Lifts:

Sorry this angle is a little weird!

This is where you sit on the exercise ball, and you will alternate lifting one leg at a time. Basically you are marching in place, while sitting on the exercise ball. Take a deep breath in, and as you exhaie lift one leg straight up, keeping your knee bent. Inhale as you lower your leg, and exhale as you lift your other leg. Try holding your leg up for about 5 seconds or so. The key is to contract your ab muscles as you exhale and lift your leg. You are also forced to balance on the ball at the same time, engaging other core muscles.

Standing Single Leg Lifts:

This is the same exercise we did above, but now that you are warmed up, move to standing. This requires a different kind of balance, which will continue the ab work. Remember to contract your abdominals on your exhale, as you lift one leg at a time.

Ab Contractions on All Fours:

This one is very simple. Get down on all fours, and you will feel like you are going to do the cat/cow pose. You can warm up with a few of those if you want. Here, you want to keep your back straight. No arching or rounding like you would in cat/cow pose. Use your breath to help you contract your abs and pull them up into your back. As you exhale, you want to contract. Inhale and relax. Do not use your back to help you. Focus only on your abdominals moving.

Side Planks:

Side planks actually work the full abdominals, not just your obliques. You can lay on your side with your legs out straight, or with your knees bent, depending on what is more comfortable. Inhale, then as you exhaie lift your side off the flour. Hold for a few seconds, then inhale as you lower down. Make sure to do reps on both sides.

Posture Breaths Using A Wall:

Use a wall to help you stand with correct posture. Align your heels, shoulder blades and the back of your head to the wall. While standing in a good position, take a deep breath in, and as you exhale pull your belly button in. Do not tilt your pelvis to help you pull your abs in. Imagine a string from your belly button pulling your abs towards the wall. No other body parts need to be helping. Practicing posture while engaging your abs will be so helpful when baby comes, and it helps with your overally movement throughout the rest of the day.

Practice these 5 exercises 5 days a week, and do enough reps per side or exercises to feel a burn. The key is repetition to build the memory, not necessarily making your abs super sore. 

Glute and hamstring exercises also help prevent diastasis recti during pregnancy.

During pregnancy, a common posture issue that develops is a lack of strength in the glutes and hamstrings, which tilts your pelvis and pooches your tummy. By learning to stand in neutral spin, without tucking your butt underneath you is super important. Maintaining strength in your gluts with donkey kicks, single-leg dead lifts, squats and lunges to maintain strength in your posterior chain, which will help support your abs and the correct posture. Everything works together, so you don’t want to neglect other muscle groups just because you are worried about your abs.

In my program, I have a lot of balance movements to further activate the core, with hip and glute strength movements to ensure you don’t lose the support you need. I also have strength training workouts that will help with this as well.

Making the time do to these exercises weekly, throughout pregnancy is really important. Your abs and pelvic floor will heal much faster postpartum, and you can help your tummy get back to flat now. These exercises can also help prevent bladder issues, pain and more that can heppen postpartum.

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In First Trimester Tips

How I Control My Weight Gain During The First Trimester

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control weight gain first trimester

Weight gain during the first trimester can be the most troublesome because there really shouldn’t be much weight gained. Aside from a few pounds of water weight, baby is not causing much extra weight at all, yet the first trimester is the hardest for me to eat healthy and exercise. I’ve recently just started feeling better at 12 weeks pregnant, and I gained about 5lbs. Techincally you don’t need to gain much more than 5lbs in the first trimester, but without some of my little tricks I’ve learned after 4 pregnancies now, I’d be closer to 10lbs. I literally just eat and sleep for weeks. I went from eating healthy and running about 4 miles every morning, to eating, sitting, sleeping and eating more. The first trimester, I find myself so sedated and sick feeling, yet so hungry and needing food ALL THE TIME. If you aren’t aware of your eating habits, the whole situation can be very discouraging. I promise I have some tips that will help you feel better about eating all the food and not exercising at all.

How much weight should you gain in the first trimester?

It’s recommended that you gain around 3-4lbs in the first trimester. There isn’t a real need to gain weight during this time because baby doesn’t really weigh anything. There is your expanding uterus, and some extra water, but that’s about it. If you focus on just this point, the whole process of gaining weight can feel frustrating.

first trimester weight gain

How long does the first trimester neausea last?

I think I’ve Googled this every pregnancy. You are probably feeling funny around 6 or 7 weeks, and the peak of the HCG is at about 8-9 weeks. Weeks 9 and 10 were not fun for me either, then I started to come out of it around 11 weeks. That’s when the HCG hormone is leveling out, and you should be leveled out around 13 weeks. I have had pregnancies where I didn’t feel better until 13-14 weeks. If you make it to 10 weeks, just know you are getting close to the end! Just knowing the curve of the hormone levels really helped me stay motivated and survive.

How I Survive Morning Sickness (All Day Sickness)

What to focus on, to control weight gain during the first trimester:

Total weight gain for your pregnancy:

First thing you need to do is remember that you have a long way to go, and just because you gain more than recommended in the first trimester, doesn’t mean you will gain too much in your whole pregnancy. Most of the time, like me, if you gain more weight during your first trimester it is because of the exhaustion and icky feelings. Food makes me feel better, and it might for you too. Because the first trimester is such a survival mode, once you get to the second trimester, you can get back to eating healthier! I can barely eat fruit during the first trimester, and I know I’m starting to feel better when I can eat fruit again. I also keep reminding myself the second trimester is my chance to get healthy again and fix my habits. Usually, this works really well.

My Favorite Foods and Meals For Morning Sickness

Total calories for the day:

I’ve found that by writing down what I’m eating, I realize I’m not eating as much as I feel like I’m eating. Because I eat so healthy most of the time, when I start eating toast, chips, nachos, creamy soups, pastas and foods that are way off my norm, my head can play tricks on me. If you do this, you will realize you aren’t eating a million calories, even though you might feel like it. Mentally, this really helped me!! I saw that what I wanted to eat, didn’t add up to as many calories as I thought it would, and I stayed within a calorie zone, still eating what made me feel better. This is a game-changer mentally!! You will be able to relax and not stress out too much.

Stay as active as possible when you feel the best:

I have evening sickness, so I would do my best to be “active” in the morning. This might be taking my boys to the park, going on a walk or just cleaning around the house. Anything to keep moving for as long as possible, because I knew I’d be laying around later in the day. Maybe you feel terrible in the morning, so you can add some activity in the evening.

Try chewing gum:

This is actually really helpful, especially if it is a minty gum. I found that once I started eating, I had a hard time stopping. I just wanted to eat everything. If I popped some gum after a meal, I could take a break from eating without feeling neauseaus. I was basically chewing gum all the time and numerous pieces in an hour. As soon as the flavor wears off, it doesn’t work, so I had to keep the pieces fresh. Kinda weird, but it worked!

Sipping on a protein smoothie:

first trimester blueberry smoothie

I found that sipping on a smoothie was a great way to help myself get in more vitamins and protein. I would slowly drink it, or eat it with a spoon, and it was very comforting. I of course use this protein powder and the pregnancy blend will be out soon. It has the needed folate that is really important for the first trimester, as well as other essential vitmains! Low sugar and high in protein too! Because it lasted longer that way, I felt more satisfied. I liked blueberry smoothies or banana peanut butter smooothies. I LOVE salty in the first trimester, so the banana peanut butter really worked the best most of the time.

Lay down before eating:

Sometimes the neausea tricked me into thinking I needed to eat something. If I layed down to close my eyes, I would actually realize I felt a lot better just resting. Sometimes if I gave myself 15 minutes to rest, I could make it a little longer without eating – again. My struggle was obviously just wanting to shove food in my face all the time.

I finally made it through the first trimester, with three kids, and I am not totally sure how I did it. The past few weeks have been a complete blurr, where I was in a real fog, but it does pass. Just take it one day at a time. Make sure you are taking a good prenatal, and be sure to read my tips to sooth neausea.  

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How To Have A Belly-Only Pregnancy

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A belly-only pregnancy is where you gain mostly belly, and the limited recommended weight. This involves water weight, and some fat that is necessary for breast milk production. A belly-only pregnancy is a super fit pregnancy, where you maintain muscle mass, eat healthy, and ultimately look all belly! I LOVED working out during pregnancy. It made me one million times happier as a pregnant mama. I was able to stay much more energetic, as well as keep up with my two toddler boys while pregnant with my third. A belly-only pregnancy is a fit and healthy pregnancy, and it is completely possible. Here are three simple steps to a belly-only pregnancy to keep you fit, happy and healthy. This will also make losing the baby weight so much easier and faster!

Start With Protein and Fiber:

I don’t want to be general here and tell you to just have a clean diet. That is obvious, and I have a great clean-eating challenge that is free for pregnant mamas. BUT, the key to feeling full and satisfied is high-fiber carbs and protein. Your baby uses carbs and protein as the main source of energy, so you want to eat both, but you don’t want empty carbs. Those just make you eat and eat. High-fiber fruits and vegetables are ideal, and I go more in-depth on this in my program. I personally love a my complete protein powder, which has all the amino acids you need, and is perfectly safe for both you and baby! Making a protein shake in the morning, or for dessert with delicious frozen fruit and the powder is so yummy and filling!! I have some recipes in my program, and I highly recommend this for all my pregnant mamas looking to stay nourished and FULL!

I do have a prenatal protein powder out now, called Bump Dust. It is the protein powder I love, and the sister product to my amazing Milk Dust. I can’t tell you how simple protein powder makes nutrition. It really helps me get in those fruits and veggies without having to make a salad or do a lot of prep.

For me, when I am pregnant, healthy salads and food is less appealing. I LOVE french friens and chips. I could live off of them all day, but I KNOW that doesn’t work, and that it isn’t good for baby. Our nutrition, as mothers during pregnancy, plays a vital role in fetal genetic development, so good nutrition is so much more than just not gaining too much weight. It is really important for baby as well. That’s where I’ve found protein shakes to be a super helpful, yummy way to get in a lot of nutrition.

The Belly-Only pregnancy fitness program is a specific program for pregnant mamas looking to stay as fit and healthy as possible while pregnant. This program is also designed to prepare you for labor, as well as protect your core and pelvic floor for after baby. I’ve had three babies, and I wish I did a program like this! I was able to gain minimal weight during all three of my pregnancies, and lose it all within a few months because of my diet, but I didn’t focus on the repair work my muscles needed to recover and heal! That is why I first created my postpartum program, The Postpartum Cure. After popular demand, and many requests for a pregnancy program, I now created this program for mamas wanting to do some prep-work, eat clean and gain minimal weight while pregnant!

I have a very specific pregnancy diet plan that is actually super simple, yet the key to gaining minimal weight while pregnant. As a certified Pre/Post Natal Exercise Specialist, I studied the massive benefits of nutrition during pregnancy for both mamas and babies. I included lots of recipes in this program to help you feel motivated and full of ideas to eat healthy.

Exercise 6 Days A Week:

I am serious on this one! There is a lot of prep work you need to do to make labor easier, and your body needs exercise even when you are pregnant. In my program, I have specific workouts to protect your core from Diastasis Recti (or watch this video on 5 moves you can do NOW!) as well as workouts to strengthen your pelvic floor, and plans for each trimester. These involve strength workouts and walking as your cardio. I prescribe walking 5-6 days a week if you are fit-enough to handle it. My goal is to get a minimum of 10,000 steps every day. Even without working out, I can do this by playing with my kids, cleaning and going on walks. Walking is amazing because you can safely work your heart while walking with extra weight. This makes it an amazing cardio workout, and if you were a jogger before you got pregnant – keep jogging! Working out during pregnancy involves using a special method to determine your exertion level, not heart rate. I also explain this in the program too. Basically, in order to have a belly-only pregnancy, you need to do strength exercises and cardio 5-6 days a week. Your strength days can be about 3 days a week, and your cardio or walking, 5-6. If you have access to a gym or machines at home, getting your steps in should be no problem. I also have free workouts here you can do at home!

First Trimester Fat-Burning Cardio Workout At Home

Drink A Lot:


I hate that this concept is almost over-talked-about, but it is because it is super important. You just need more water as a pregnant mama, and you will be less swollen if you drink and flush your body with a lot of water. Water can also help with headaches and cravings. If you fill up on water, you won’t be able to eat as much at once, so you can help yourself not binge on all the nachos (did anyone else love nachos while pregnant like me??!!). I am adamant about this one, so please get yourself a huge water bottle, and guzzle it down all day. Also, just be prepared to use the bathroom all the time. It is one of the consequences of drinking a lot even when not pregnant. This will also help you if you are working out regularly and sweating. I get so annoyed with how much water I have to drink when I am running and working out, then with pregnancy on top of that, I might as well have a camel back on at all times. Anyways, this one is the least fun, but still very important.

Every snack should have protein and fiber:

You’re probably not surprised I am saying this again, but I want every snack to be a fruit or veggie with a protein. By keeping it just this simple, you are going to be fueling your body, and nourishing baby! Her are some snack ideas:

Just The Bump Snack Ideas:

  • Carrots and hummus (or peppers, cucumbers, etc.)
  • Turkey and avocado (good deli turkey, wrapped around avocado)
  • Apples and peanut butter
  • Berries and non-fat greek yogurt
  • Protein shake
  • Hard-boiled egg with fruit
  • Low-fat Cottage cheese and fruit
  • Simple salad
  • Lettuce wraps with ground turkey or tuna

There are so many ways to combine fiber and protein, and it really is the most filling and nutritious way to nourish youself without gaining a lot of weight.

My basics for having a belly-only pregnancy are fiber, protein, water and exercise. It is actually amazing how far you can get just by focusing on those things. If every snack and meal is clean, full of fiber and protein, with a lot of water, you can’t eat too much at once. If you are working out too, then you are feeling great and taking good care of your body too!

How To Burn and Lose Fat During Pregnancy – Yes You Can!

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How To Run Safely During Pregnancy

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Running safely during pregnancy is completely possible if you are in decent shape, or were running before you got pregnant. You don’t have to stop running just because you are pregnant. During the first trimester, running may be the last thing on your list, but I was able to pick up my running again with my third baby in my second trimester. Running can be an awesome way to keep your heart rate up, give you a huge boost in energy, and ultimately combat the fatigue and cravings that happen so easily while pregnant. Now that I am just 12 weeks into my fourth pregnancy, I am dreaming of running again. I stopped running about 6-7 weeks pregnant because I just felt so tired and sick. Around 8 weeks I couldn’t workout or even go walking until a few days ago. Now, I’ve been gathering up my energy and strength by walking 2-3 miles a day to start getting ready to run again.

*Update! At 19 weeks pregnant, I get to sneak out and run every once in a while, and I can run about 2 miles. It isn’t like it used to be, but because I’ve been building my strength back up, and doing cardio workouts at home, I can jump out and go almost any chance I get!

Running is an amazing way to stay in shape, or even burn fat during pregnancy. Running burns a lot of calories, tones your muscles and gives you a boost of energy. I’m assuming if you are reading this, you were running before pregnancy, or have learned to love running at some point. Most pregnant mamas have no desire to take up running if they were never a runner. If you haven’t been running at all prior to pregnancy, you may need to go super slow. In general, it is recommended to keep doing what you were doing before pregnancy, not jump into any brand new workout plans. This is because your body is used to that activity, making you less prone to injury and over exertion.

Important tip to remember when running during pregnancy:

Overexertion is really important to avoid during any pregnancy workout, especially later in pregnancy. As you begin your workout routine, or running, keep in mind your exertion levels. For example a leisurely walk might be a 1 or 2 exertion level. A sprint as fast as you can for more than 30 seconds would be a 10. Going past a 7 is usually not a good idea for a longer workout. Of course you know your body and fitness level, but keep this in mind as you start jogging, so you know when you might need to take a walking break.

Is running during pregnancy really safe?

First off, yes. Especially if you were running before you got pregnant. Most doctors advise that you can continue your fitness activities that you were doing before you got pregnant. If you were not a runner at all, and for whatever reason pregnancy has made you decide to become a runner, you can still do it carefully.

Running is going to be super uncomfortable at first, and you will need to know how to calibrate your exertion level because heart rate monitors are inaccurate during pregnancy. This is what I go over in my program, so you can really push yourself during your workouts, yet know when to stop. Becoming more winded and out of breath is also common during pregnancy. If you are going to start running again, you need to work at a level that allows you to get enough oxygen, but challenges your heart a bit.

How to start running during pregnancy:

Here’s what I want you to do if you are going to either start running again, or take up running during pregnancy. I want you to set out at a walk. Then pick up a jog that keeps you at a conversation pace. This means you could jog with someone and chat with them next to you. If this is super, super slow, no big deal. The goal is to get your body used to jogging, but keep your heart rate and breathing manageable. Stick to this pace as long as you can.

If you are a beginner, this might feel okay for 2-5 minutes. Decide how long it feels okay, then allow yourself to walk for half the time you jogged. This gives you a break, then jog for the 2-5 minutes again. Doing intervals is a great way to build up your endurance, and make time go by much faster .

If you can jog and hold a conversation pace for more than 20 minutes, then you can add faster speeds into your jog. For example, jog for 2 minutes, pick up the pace for 2 minutes, jog for 2 minutes…and go forward that way. This will help keep your exertion level in check, but still allowing you to challenge yourself.

Once you have a starting place, you can add faster intervals into your jogs to help you safely increase speed. If you want to go over 20 minutes, stay at your conversation pace for 5 minutes, then go faster for 2 minutes, then back to 5 minutes. This will help you save your energy to make it for a longer run.

Strength workouts are very important if running during pregnancy:

Make sure you do some strength training a few days a week to protect your joints. You don’t need to add much weight, but you do need to keep your muscles active, engaged and used to ensure they can protect your joints. Lunges, squats, hip thrusts and glute work are super important to protect your knees and hips, and for keeping your pelvic floor strong too! My program is strength-based with walking. This allows any mama to be able to jump in and stay fit in a short amount of time. Strength is very important during pregnancy because your ligaments are much loser. When ligaments are loser, joints and muscles can get out of place easier. By adding in more strength work, you can protect your joints, especially hips and knees, so you can enjoy running or walking.

The Belly-Only pregnancy fitness program is a specific program for pregnant mamas looking to stay as fit and healthy as possible while pregnant. This program is also designed to prepare you for labor, as well as protect your core and pelvic floor for after baby. I’ve had three babies, and I wish I did a program like this! I was able to gain minimal weight during all three of my pregnancies, and lose it all within a few months because of my diet, but I didn’t focus on the repair work my muscles needed to recover and heal! That is why I first created my postpartum program, The Postpartum Cure. After popular demand, and many requests for a pregnancy program, I now created this program for mamas wanting to do some prep-work, eat clean and gain minimal weight while pregnant!

I have a very specific pregnancy diet plan that is actually super simple, yet the key to gaining minimal weight while pregnant. As a certified Pre/Post Natal Exercise Specialist, I studied the massive benefits of nutrition during pregnancy for both mamas and babies. I included lots of recipes in this program to help you feel motivated and full of ideas to eat healthy.

The hardest part of running during pregnancy:

Your bladder. This can get super annoying later in pregnancy because your bladder can only hold so much. This is where you will need to run where there are bathrooms. Keep this in mind as you head into the third trimester especially. Don’t slow down on drinking your water. You need lots of water to keep you from swelling, especially if you are working out. As running can get more difficult, it is a great idea to alternate running and walking, or running and the elyptical machine to keep your joins and pelvic region from too much pressure.

A belly-band can really help:

There can be a lot of pressure from your belly as you get farther along. There are some great belly bands and supportive active pants that can really make running feel a lot more comfortable.

Grabbing a good, supportive band can alleviate and hip pain, back pain and support your belly as you get larger. Preventing injury and pain is really important, so you can continue staying active and fit through the whole pregnancy.

Get real running shoesrunning shoes:

Do not just go running in any workout shoes. If you are going to be adding up the mileage, running shoes are really important. They are going to support your joints, hips and shins. All experienced runners know the impact a good pair of shoes can gave, so please don’t skip this step. I have bought the wrong pair of shoes before, mostly because I was trying to spend less, and I ended up in pain. You can find a good pair of shoes around the $60-70 mark, and sometimes the off colors will be on sale on Amazon. If you have a high arch, make sure you get good support.

If you feel any pelvic pain during running, stop:

As your joints become loose, things move around easier and you can feel more pain. Don’t run if you feel any pain at all. It isn’t worth it. Walk fast, find some stairs and have a back up plan ready. Walk up hills too. This is a great way to get your heart rate up with limited impact on your joints!

Recover With Good Nutrition:

I always recover with a protien shake. These are so helpful to getting in fast nutrition after your workout, so you don’t binge on a craving later. Plus, this protein powder tastes amazing, and the complete pregnancy blend is coming soon.

Running during pregnancy is a healthy way to stay in shape and monitor weight gain. There is a lot more to having a fit pregnancy, including diastasis recti prevention, pelvic floor work and strength too, which I have all ready to go for you in my program. Your nutrition is also extremely important. None of your workouts matter one bit if you aren’t making good choices in the kitchen. I would much rather you go to the grocery and buy all the fruits and vegetables you can, than go for a run. Nutrition is HUGE! Don’t forget that part, and keep up with your running and walking, and you will have a fantastic, healthy and energetic pregnancy.

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