Women's Health

First Trimester Pregnancy Tips from a Pregnant Personal Trainer

Steele, PT, CSCS

Disclaimer: The following is in no way, shape, or form medical advice. Every pregnancy is unique, so please consult your medical provider with any questions or concerns regarding your specific pregnancy. The following is based on general guidelines and does not accommodate any modifications or precautions that may be set by your provider.

If you’re pregnant and reading this — congratulations! This is such an exciting time in your life. If you’re not currently pregnant, but are trying to conceive, you’ve got this! I commend you for preparing before the time has come. Healthy mom = healthy baby, so it’s never too early to start preparing.

I’m Amber, a Sworkit Personal Trainer, and I am currently 18 weeks pregnant. I’m just getting past the first trimester of fog, fatigue, food aversions, and did I mention fatigue?! I’m very lucky that I didn’t experience much sickness, but I know that can be a challenge for some moms. As a personal trainer and a first-time mom-to-be, I wanted to share some helpful tips for trying to stay healthy in your first trimester.

1. Drink Lots of Water

You may notice that you have to expel water more frequently, which can be a hassle. But don’t let that stop you from getting at least 8-10 glasses of water daily!

2. Eat healthy-ish

I know that those food aversions can be strong and sometimes the only thing that sounds appetizing is a bagel — and that’s ok! But, try to switch out sweets for fruits and keep healthy snacks on hand. Foods like fruits, nuts, crackers, and cheese can help you avoid reaching for a bag of chips and satisfy those early cravings. Balance is key, so let yourself indulge here and there. Just be aware that you’re not necessarily eating for two just yet. General guidelines don’t require increasing calories for the first trimester.

3. Stay Active Using Sworkit Prenatal Exercise Routines

Per general guidelines, you can continue with any exercise routine you were doing before becoming pregnant. Unless otherwise instructed by your medical provider, keep at your workouts and rest as needed. Here are a few Sworkit prenatal exercises I’ve been loving when I have the energy:

4. Get Lots of Sleep

Your body is working hard — even when you’re just sitting on the couch. Be sure to get lots of rest during this period of time! We need recovery to stay healthy.

5. Go For a Walk

If you weren’t consistent with an exercise routine prior to being pregnant or if you just don’t have the energy, try going for a walk. Walking is a great form of exercise to incorporate into your day. If you have a dog, I’m sure they would love to join!

Steele, PT, CSCS

I like long walks on... who am I kidding. I like crazy sports and fitness fun, which is probably why I decided to become a Certified Strength and Conditioning Specialist! I’m also a Doctor of Physical Therapy and enjoy helping people reach their goals, whether they be fitness or functional! 👩‍⚕️🏋️‍♀️🏈
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