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Yay, you know you are pregnant, but what do you do now? As a mom of three, I have a list of very important things you want to do as soon as you find out you are pregnant. The initial news of pregnancy is so exciting, but it can leave you in a whirl wind of confusing thoughts and slight paralysis on what to do next! I’m going to walk you through 8 simple, yet very important steps to take as soon as you find out your pregnant. These steps will help you stay healthy, stay sane, stay comfortable, and gear up for your brand new baby! If you are here looking for the best aids for nausea, heart burn and constipation, scroll to the second tip and you’ll see the list. Keep scrolling through, and you’ll see I have the foods you need to avoid, what a healthy pregnancy…

Working out during pregnancy is extremely important, and many mamas run out of energy to keep up with their fitness once pregnancy hits. As a Pre/Post Natal Fitness specialist, and mama of 3 boys, I KNOW the importance of staying fit during pregnancy, and here are a list of reasons you can read. Working out with a big belly, aches and pains, fatigue and headaches isn’t very appealing, but because it is so beneficial, finding fun ways to stay active and workout is really important. I have some very effective, compound exercises in my program, The Belly-Only Pregnancy, which are awesome home workouts with minimal equipment. The pregnancy workouts I am going to go over here are more fun ideas that involve group classes, online programs, apps and more. Changing up your fitness routine could be the PERFECT step to help you find new energy and enthusiasm for staying fit…

Boob food bowls are amazing, superfood bowls of yumminess you can make in one bowl, with awesome ingredients to boost your milk supply. These include smoothie bowls, overnight oatmeal bows, quinoa bowls and more. I am a huge advocate in nutrition for milk supply. That is what my whole program is based on – eating nutrient-dense foods that will keep your milk supply up, help you lose weight and keep you and baby nourished. Can’t go wrong with that right? And guess what? Eating nutrient-dense foods doesn’t have to be tasteless or boring. I have a round up of some AWESOME recipes that you can try to help you boost your milk supply, nourish your body and keep the nutrients flowing to baby. This is really important to your energy levels and healing as well. Boob Food Bowls For Increased Milk Supply and Nutrient-Density: Smoothie Boobie Bowls: I am starting…

Losing the baby weight, or at least some of it by 6 weeks postpartum is entirely possible, and not necessarily super difficult if you make some easy and simple changes to your diet and habits. Working out isn’t really an option before your 6-week check up and clearance (though there are some awesome healing workouts you can do!), but eating a nutrient-dense diet is really important to your milk supply as well as losing weight. As a mom of three boys, I have lost the baby weight 3 times, and being a fitness professional and nutrition coach, I came up with 5 easy steps you can take to lose the baby weight (or at least start losing) by six weeks postpartum. These easy steps for weight loss after baby arrives mostly involve diet, because that is 80% of your weight loss journey. Your breastfeeding diet is also really important to…

Weight watchers is a highly popular weight loss program, that like many, may or may not be the best choice while breastfeeding. As a fitness professional and nutrition coach, I have some thoughts on weight watchers for breastfeeding mamas. If done correctly, weight watchers could be an awesome plan to really help you target that weight loss. If done incorrectly, your milk supply can drop with your weight. Maybe you’ve been trying to lose weight while breastfeeding with all sorts of plans and programs, and you are thinking weight watchers might be a good next try? Well, I will quickly go over what weight watchers is, then how to do it correctly, so you can use it to lose weight without losing your milk supply. How Does Weight Watchers Work? Weight Watchers is a method of counting calories, but simpler because you count points, rather than calories. This means less…

Counting macros for weight loss while breastfeeding can be a very effective way to lose weight, maintain muscle, and completely change your body after baby. I personally do not count macros, and preach a program based on eating clean and learning real hunger and full cues. I believe this is really important for long-term success, BUT a macro plan can provide the structure a new mom needs to stay within her calories, and making the most of those calories. Let’s look at what macro counting is, and how it can be very beneficial for postpartum weight loss while breastfeeding. What is Macro Counting? Counting your macros is a more complex way of counting calories. You start with your daily caloric needs to maintain your weight, then decrease that number to reduce your overall weight. Within that total, let’s say it is 1500 calories, you will eat specific ratios of carbs,…

Gaining too much weight during pregnancy is avoidable if a pregnant mama takes the right steps to stay healthy, eat the right amount and stay as active as possible. Weight gain during pregnancy is inevitable, and healthy as long as you don’t gain too much weight. With pregnancy brings appetite increase, cravings, aches and pains and difficulties staying active, which is a perfect recipe to gain too much weight during pregnancy. So how do mamas keep track and stop themselves from gaining too much weight? How much weight should a mama gain during pregnancy? As a Pre/Post Natal Fitness Specialist, and creator of The Belly-Only Pregnancy Program, I am going to give you my 5 top tips to avoid gaining too much weight during pregnancy. How Much Weight Should You Gain During Pregnancy? Your health care provider will guide you individually on how much weight you should gain during pregnancy,…

One of the biggest concerns for breastfeeding mamas with a healthy diet is a gassy baby. Many mamas seem to believe that the healthy foods they are eating are causing their baby to be super gassy and fussy. My middle child was the fussiest baby, and every night I had to hold him for hours, or he would just cry. There are many reasons that newborn babies are gassy, and food isn’t necessarily the main culprit, though allergies can play a role. If you are trying to eat a healthy diet and consuming lots of fruits, veggies, oatmeal and other potentially gassy foods, you could be thinking that is the cause of your baby’s gas and upset tummy. Let’s look into what is proven to cause a gassy and fussy newborn baby: First, there is no actual research that foods eaten by the mother get into breast milk, and then…

Balancing hormones after pregnancy consists mainly of a healthy diet, supplemented with some herbs to help regulate hormone production for breastfeeding, healing and recovering after being pregnant. Luckily, many foods have beneficial effects on balancing postpartum hormones, and I am going to go over them here because I believe in nutrient-dense foods. I created The Postpartum Cure as a program to help guide mamas into healing postpartum through food and patience. Many mamas end up craving sugar while breastfeeding, and find themselves dealing with cravings at certain times of the month. This is really difficult to manage if you are trying to lose weight, breastfeeding and function without screaming at any one. Add on the limited sleep, and it is a recipe for one unhappy mama. I wrote a post on specific herbs and supplements you can take to help with hormones. That is a great read too, after looking…

As a mom of three, I have some favorite tips for a flat tummy after pregnancy. And by favorite, I mean the most important tips you will read to get your tummy flat again after baby. As a certified Pre/Post Natal Fitness Specialist, I’ve discovered what exercises actually WORK to help you flatten your tummy after baby, as well as which ones don’t (even though they are circulating through Pinterest). Here is a run down of my favorite tips, which I go over in my video, and also in this post. Tips for A Flat Tummy After Pregnancy: Eat a CLEAN diet to reduce bloating and lose fat Use a wrap or belt to improve posture and alignment Hold baby correctly, without tucking your butt under Practice ab work daily to strengthen and encourage muscles Those are my four favorite tips for flattening your tummy after pregnancy. Here’s my video…

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