Expecting and Empowered Pregnancy Guide: First Trimester Sample
One question Krystle and I were getting over and over again was, "Can I see a sample of the guide?"
We get it! Before you invest, it’s great to know what you are getting. So, we've decided to do a blog post for each trimester in pregnancy. We would love it if everyone knew about us from the very beginning, but realize some women might not find us until their second or even third trimester.
First Trimester Recommendations:
Focus on your core. There is not a significant amount of modifications that need to be made during the first trimester, but we strongly suggest strengthening your core. This is a main focus in the Expecting and Empowered First Trimester Guide. This is so important because as your baby grows and your abdominal area expands, you will lose some of the stability in that area. Knowing this, it is the time to strengthen it up!
Create an exercise routine. You may be experiencing first trimester fatigue and/or nausea. Did you know that both of these pregnancy symptoms benefit from a safe exercise program?! We know, you might want to vomit or nap at the thought of it...but, stick with us! If you’re experiencing nausea, do your exercises at the same time each day — whether that’s at the start of your day or as soon as you get home from work. This will help take the decision out of it, so that you don’t go into nap mode.
Have a plan and prepare. We would LOVE if your plan is to do the Expecting and Empowered pregnancy and postpartum guides. Even if it’s not, you still need a plan. Some women benefit from setting their workout clothes out or packing their gym bag the night before. Anything you can do to make the process easier will help you to take excuses out of the equation.
Work it, mama. The first trimester of pregnancy can be full of different emotions. Excitement, nervousness about the viability of the pregnancy, worry about how your body will change. Working out boosts your confidence and mood, which can be incredibly beneficial in the first trimester as your body hits that awkward point of, "Is she pregnant? Or just gaining weight?" It will help you feel better about your changing and growing body.
First trimester with our second baby!
Expecting and Empowered First Trimester Sample Workout:
Helpful E and E facts
In the guide, there are three days of flexibility, pelvic floor work, and strength training. There is a lower body day, an upper body day, and a full body day for every week of your pregnancy.
Resistance training section is repeated for three sets. This means three times top to bottom.
Aside from your three guided days, we recommend adding two days of cardiovascular training into your routine. It is up to you to figure out what days will work best for your workouts and what days are best for your two rest days.
Because each day focuses on different muscle groups, you can do E and E multiple days in a row.
For more information you can visit the blog post: Expecting and Empowered: What YOU Need to Know to START!
You can see that the header includes the trimester and the weeks you'll be doing the workout for.
Also included is a detailed introduction, which will teach you a ton about working out during pregnancy. At the end there are detailed appendices, in case you aren't sure how to do one of the exercises or need more detail.
Ready to purchase? Here you can buy the First Trimester Guide. Because you found us early, we'd recommend buying The Complete Set.
Email us with any questions! expectingandempowered@gmail.com
-Amy