Professional Documents
Culture Documents
Staying Fit For Two - Kelsey Byers - 2015
Staying Fit For Two - Kelsey Byers - 2015
Kelsey Byers
Copyright © 2014 Kelsey Byers
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
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
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
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 weight-
loss 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
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.
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
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
If you’re expecting, congrats! Growing a baby is a big deal and is a super special
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.
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.”
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
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
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
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 clean-
eating 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.
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
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
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,
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.
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,
We worked on the nursery, and our friends and coworkers gave us a few baby
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
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
Have a Plan
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
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
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
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
__________________________________________.
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
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
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
thirty pounds total during my pregnancy. I am quite the planner. I believe that if you 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.
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
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
Clothing
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
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
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
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
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
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
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
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
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
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
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.
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
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
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
Constipation
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
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.
Don’t scrub your face. I was the world’s worst about this, and within one
Use an oil-free moisturizer. My face breaks out sometimes simply because it’s
too dry.
Don’t pick at your face! If you have a pimple, let it be. It will go away and
“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
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
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
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.
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
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
Hopefully, you can avoid it, but if you can’t, have no fear. Just focus on your nutrition
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
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
trainer.
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
In regards to activities that are safe during pregnancy, according to ACOG, the
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
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.
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
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.
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.
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
Overweight: 15–25
Obese: 11–20
developing diabetes and high blood pressure. According to ACOG, overweight or obese
How long should you work out before you get pregnant in order to continue to work out
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
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
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
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
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.
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
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.
doctor clears you for exercise, start slowly by being active at home with dumbbells, using
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.
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.”
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?
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!
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
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
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
2002). During pregnancy, diastasis recti is more of a concern because the internal stress
What supplements and protein shakes are OK to take while pregnant and nursing?
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
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
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
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
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
three 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
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 Post-
Natal 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
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
Do you still measure body fat while pregnant, or what do you use for measurements—
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
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
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 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
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
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
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
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
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.
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
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.
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
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
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
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.
Carbohydrate: Choose a fist-sized portion. (Limit fruit to one or two meals per
day.)
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.
Egg whites and eggs* (see healthy-fat section below regarding yolks)
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
Oatmeal
Brown rice
Grits
Quinoa
Beans
Rice cakes
Sweet potato
Whole-wheat pasta
Corn
Peas
Edamame
Asparagus
Green beans
Squash
Cucumbers
Spinach
Lettuce
Carrots
Spinach
Broccoli
Kale
Bell Peppers
Cauliflower
Mushrooms
Brussels sprouts
Green beans
Cucumber
Avocado
Olive oil
Almonds
Cashews
Walnuts
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
Condiments
Salt-free seasonings
Salsa
Cinnamon
Liquids
Water: Most experts recommend that you drink at least eight, eight- to twelve-ounce
Milk
Note: Talk to your doctor about the recommended caffeine intake while pregnant.
Pregnancy Supplements:
Prenatal vitamins
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
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
If you really want to count your macronutrients I’d aim for a breakdown of 40-30-
30 (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
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.
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.
Day One
Breakfast: 4–5 scrambled egg whites mixed with 1 yolk and cooked spinach, 1/2 cup
Lunch: 6 oz. grilled chicken, 1 medium sweet potato with steamed asparagus—425
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
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
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
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
Day Three
Snack: 6 oz. Greek yogurt, 1 red delicious apple, 1 tablespoon shaved almonds—247
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
Dinner: 4–6 oz. *zesty turkey meatballs, 6 oz. baked sweet potato, steamed broccoli,
Day Five
avocado—355 calories
Lunch: *Zesty turkey meatballs, 6 oz. sweet potato, 1 cup steamed green beans—304
calories
avocado—355 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
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.
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,
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:
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.
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
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
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
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.
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
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.
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.
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
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 seven-
ounce 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
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
typically stronger in our lower bodies, so just be careful not to use too much weight and
Cardio
However, if you feel uncomfortable lifting weights at any point, cardio alone is a
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:
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
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.
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
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
Lawnmowers (Back)
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
Superset 1:
Superset 2:
Superset 3:
Superset 1:
Superset 3:
Superset 1:
Superset 2:
o Lawnmowers (Back)
Superset 3:
Lawnmowers (Back)
Superset 1:
Superset 2:
Superset 3:
Superset 1:
Superset 2:
Superset 1:
Superset 2:
o Lawnmowers (Back)
Superset 3:
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
Weeks 13–14
Seated military press with dumbbells on flat back bench or chair (Shoulders)
Perform four sets of 10–12 repetitions. Each superset is performed back to back. Rest
Superset 1:
(Shoulders)
Superset 2:
Superset 3:
Superset 1:
Superset 3:
Superset 1:
Superset 2:
Superset 3:
Superset 1:
Superset 2:
Superset 3:
Lawnmowers (Back)
Bent-over row (Back)
Superset 1:
Superset 2:
Superset 3:
Superset 1:
Superset 2:
Superset 1:
Superset 2:
o Lawnmowers (Back)
Superset 3:
Lawnmowers (Back)
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
Superset 1:
Superset 2:
Superset 3:
Superset 4:
Superset 2:
Superset 3:
Superset 4:
Superset 1:
Superset 2:
Lawnmowers (Back)
Superset 1:
Superset 2:
Superset 3:
Superset 4:
Superset 1:
Superset 2:
Superset 3:
Superset 4:
Superset 1:
Superset 2:
Superset 3:
Superset 1:
Superset 2:
Superset 3:
Superset 1:
Superset 2:
Superset 3:
Superset 1:
Superset 2:
o Lawnmowers (Back)
Superset 3:
Superset 1:
Superset 2:
Superset 3:
Superset 4:
Superset 1:
Superset 2:
Superset 3:
Superset 4:
Superset 1:
Superset 2:
Superset 3:
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.
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.
6. Dips (Triceps)
9. Push-ups (Chest)
For more at-home workouts, check out my post-baby fitness plan called
that I rotated my entire pregnancy. By switching workouts every two weeks, I was able to
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.
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
Abductor (Glutes)
outdoors
Weeks 3–4
Lawnmowers (Back)
Superset 1:
Superset 2:
Superset 3:
Superset 4:
Superset 1:
Superset 3:
Superset 4:
Superset 1:
o Abductor (Glutes)
Superset 2:
Superset 3:
Superset 5:
outdoors
Weeks 7–8
Abductor (Glutes)
outdoors
Weeks 9–10
Lawnmowers (Back)
Superset 1:
Superset 2:
Superset 3:
Superset 4:
Superset 1:
Superset 3:
Superset 4:
Superset 1:
o Abductor (Glutes)
Superset 2:
Superset 3:
Superset 5:
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
Weeks 13–14
Abductor (Glutes)
outdoors
Weeks 15–16
Lawnmowers (Back)
Superset 1:
Superset 2:
Superset 3:
Superset 4:
Superset 1:
Superset 3:
Superset 4:
Superset 1:
o Abductor (Glutes)
Superset 2:
Superset 3:
Superset 5:
outdoors
Weeks 19–20
Abductor (Glutes)
outdoors
Weeks 21–22
Lawnmowers (Back)
Superset 1:
Superset 2:
Superset 3:
Superset 4:
Superset 1:
Superset 3:
Superset 4:
Superset 1:
o Abductor (Glutes)
Superset 2:
Superset 3:
Superset 5:
outdoors
Weeks 25–26
Abductor (Glutes)
outdoors
Weeks 27–28
Lawnmowers (Back)
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
Superset 1:
Superset 2:
Superset 3:
Superset 1:
Superset 2:
Superset 3:
Superset 4:
o Abductor (Glutes)
Superset 2:
Superset 3:
Superset 4:
Superset 5:
outdoors
Weeks 31–32
Abductor (Glutes)
outdoors
Weeks 33–34
Lawnmowers (Back)
Superset 1:
Superset 2:
Superset 3:
Superset 4:
Superset 1:
Superset 3:
Superset 4:
Superset 1:
o Abductor (Glutes)
Superset 2:
Superset 3:
Superset 5:
outdoors
Weeks 37–38
Abductor (Glutes)
outdoors
Weeks 39–40
Lawnmowers (Back)
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
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
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
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 well-
grounded role model. I’m so glad that I can visit your page and not feel judgment
“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
“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.
“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
“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
“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
During my fit-pregnancy journey, there were many fit moms who reached out,
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
“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 three-
centimeter 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,
“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
that is what saved my life—that my body was in great shape and healthy, and it had the
“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,
“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
“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
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
“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
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
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,
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
“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
“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
“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
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
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
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 eighty-
six 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
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
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
“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
rebuilding that muscle and chasing after a two-year-old and a newborn. I’m so thankful I
“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
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
“I’m a Pilates instructor, and I’m currently twenty-one weeks pregnant and still
“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 forty-
five minutes, but just being able to finish felt like such an accomplishment. I did yoga
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
“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
“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
6. Dips (Triceps)
9. Push-ups (Chest)
SUGGESTIONS FOR FURTHER READING
http://www.acog.org/
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.
www.Babycenter.com
www.eatright.org
www.ama-assn.org/ama