This period, spanning from conception to week 12, is often characterized by a multitude of physical and emotional adjustments, from morning sickness to heightened emotions. Honestly, most of them aren’t extremely pleasant.

The first trimester is known for being a struggle on many levels, though it is a time for excitement as well. There are many things you can adjust and do within the first trimester to improve the health of your baby, the comfort of yourself, and beyond.

Why These First Trimester Pregnancy Tips are Imperative

The first trimester of pregnancy marks the initial stage of gestation, which lasts approximately 3 months, from conception through week 12.

It’s a critical period characterized by rapid development and adjustment for both the mother and the developing baby. Prenatal health during this time is of paramount importance due to the foundational processes occurring within the body.

Although the embryo has just barely implanted in the uterine lining, it almost immediately begins to form vital organs and structures. We’ve always known that the mother’s nutritional status, lifestyle choices, and overall well-being play a crucial role in supporting optimal fetal growth and development, but until recent years we didn’t know HOW imperative maternal health really is.

Through the studies of epigenetics during pregnancy we now know that what you eat and whether or not you exercise throughout your pregnancy can actually program the expression of your baby’s genes. That doesn’t mean that you are changing the genetic makeup of your child, but that you have the ability to”turn on” good genes and “turn off” bad genes in your child through your choices while pregnant.

This trimester lays the groundwork for the entire pregnancy journey, making it essential to establish healthy habits early on.

Common First Trimester Symptoms

The first trimester is often accompanied by a range of challenging symptoms, including morning sickness, fatigue, mood swings, and heightened sensitivity to smells.

Nausea and vomiting, in particular, can be debilitating for some women, impacting their ability to maintain proper nutrition and hydration. Furthermore, the emotional and psychological adjustments to the realities of pregnancy, such as fears about miscarriage or concerns about the future, can add additional stress to this already demanding period.

The tips provided offer practical strategies to best handle the challenges of the first trimester and promote overall well-being for both mother and baby from the very start of the pregnancy.

By focusing on aspects such as nutrition, hydration, rest, stress management, and prenatal care, these recommendations aim to address common concerns and alleviate discomforts experienced during this time.

As a mother of three myself I know that despite our best efforts some days in this trimester we are barely going to get off the couch. Some days we will be puking up anything of nutritional substance that we eat. Some days taking our prenatal vitamin might be the only good for you thing we do. That’s ok, do the best you can each day and it will all add up.

30 Tips for the First Trimester of Pregnancy from a Mom of 3

Take prenatal vitamins: Prenatal vitamins provide essential nutrients like folate (you may have heard it called “folic acid.” Learn the difference between folate and folic acid now because it’s really important for first trimester health for your baby… imperative info to know.), which help prevent birth defects like spina bifida.

Stay hydrated: Proper hydration is vital for the mother’s health and the baby’s development, aiding in circulation and digestion. Plus when vomiting, you need to pay extra attention here. Here are lots of healthy pregnancy drinks to try.

Eat small, frequent meals: This can help manage nausea and prevent low blood sugar levels, which can lead to dizziness and fatigue.

Listen to your body: Pay attention to your body’s signals and rest when needed. Your body is working hard to support the growth of your baby.

Get plenty of rest: Fatigue is common during the first trimester due to hormonal changes and increased energy demands. I feel that each subsequent pregnancy becomes more exhausting (I’m sure because you are chasing after children already)

Avoid too much caffeine: High levels of caffeine can be harmful to you and baby. Opt for decaffeinated beverages or limit your intake to 200mg per day. People used to tell pregnant woman not to drink caffeine at all, a cup or two of coffee a day has been shown to be just fine though. Which can be helpful in this exhausting time.

Limit exposure to harmful substances: Of course avoid alcohol, smoking, and recreational drugs, as they can harm your baby’s development. But also there are thousands of harmful substances we come in contact with daily, learn how to limit your exposure to harmful chemicals while pregnant.

Stay active: Gentle exercise like walking or prenatal yoga can improve circulation, reduce stress, and promote overall well-being. In fact, following a dedicated prenatal fitness plan has been shown to change your baby on a genetic level for the better!

Manage stress: High levels of stress can negatively impact both the mother and the baby. Practice relaxation techniques like deep breathing or meditation. This can be helpful from now right up through labor and delivery with hypnobirthing.

Educate yourself: Take prenatal classes or read reputable books about pregnancy and childbirth to prepare for the journey ahead. The Perfect Pregnancy Plan is the most up-to-date and advanced prenatal nutrition and fitness program as of 2024.

See your healthcare provider: See your doctor and get a professional pregnancy test done. From there, regular prenatal check-ups are essential for monitoring your health and the baby’s development. Don’t hesitate to ask questions or voice any concerns.

Avoid raw or undercooked foods: To prevent foodborne illnesses like listeriosis, steer clear of sushi, unpasteurized dairy products, and undercooked meats.

Stay cool: Pregnancy can increase your body temperature, so avoid long durations in hot tubs, saunas, and excessive heat exposure, which can be harmful to the baby.

Practice good hygiene: Wash your hands frequently, especially before handling food, to reduce the risk of infections.

Take naps: If you’re feeling tired during the day, don’t hesitate to take short naps to recharge.

Stay connected: Share your pregnancy journey with your partner, family, and friends for emotional support. It can be tough, lean in.

Eat a balanced diet: Focus on whole foods rich in nutrients like fruits, vegetables, lean proteins, and whole grains to support your baby’s growth and development. 5 foods to include in your prenatal diet plan for optimal fetal development.

Stay informed about medications: Consult your healthcare provider before taking any medications, including over-the-counter and herbal remedies, as some may not be safe during pregnancy. Even Tylenol is now shown to be unsafe.

Wear comfortable clothing: Even in the first trimester there may be changes to your body, you may gain or even lose weight, and there will most likely be bloating and stomach discomfort. Focus on comfort as much as possible.

Stay away from cat litter: Toxoplasmosis, a parasite found in cat feces, can be harmful to the baby. It’s now been shown that this risk is next to nothing, but letting someone else handle the litter box or just being sure to do it daily so that the feces doesn’t dry out and particles can’t become airborne when changing the litter will keep you safe.

Avoid heavy lifting: Protect your back by avoiding lifting heavy objects, which can strain your muscles and increase the risk of injury. Use your legs for lifting.

Stay mindful of your posture: Maintain good posture to alleviate back pain and strain on your muscles as your belly grows. The Perfect Pregnancy Fitness Plan is a 40 weeks fitness plan with exercises each week that address strengthening the exact parts of your body you need to support your growing belly.

Stay informed about vaccinations: Discuss with your healthcare provider which vaccinations are safe during pregnancy to protect both you and your baby from preventable diseases.

Stay away from secondhand smoke: Exposure to secondhand smoke can increase the risk of complications during pregnancy, such as low birth weight and premature birth. If you smoke, it’s time to quit.

Stay connected with other pregnant women: Joining support groups or online communities can provide valuable information, advice, and camaraderie.

Keep track of your symptoms: Note any changes or concerns you experience and discuss them with your healthcare provider during your prenatal appointments.

Limit exposure to chemicals: Minimize exposure to household cleaners, pesticides, and other chemicals that could potentially harm the developing baby.

Stay informed about genetic testing: Discuss with your healthcare provider whether genetic testing is recommended for you based on your medical history and family background.

Practice pelvic floor exercises: Strengthening your pelvic floor muscles can help prevent urinary incontinence and prepare your body for childbirth. The Perfect Pregnancy Fitness Plan tackles that of course too. So important.

Enjoy the journey: Despite the challenges, pregnancy is a beautiful and transformative experience. Embrace the changes happening to your body and cherish the moments of anticipation and excitement as you prepare to welcome your little one into the world.

The post 30 Tips for the First Trimester of Pregnancy from a Mom of 3 appeared first on The Perfect Pregnancy Plan.

Apart from the obvious changes in your hormone levels and body shape, you can also experience changes in your skin’s overall texture and appearance when you are pregnant. Some expecting moms can develop pigmentation both on the face and body, while others may deal with persistent breakouts.

That’s why it’s important to curate a dedicated skincare routine that can address the changes your body may be going through during the prenatal period. There are some tips that you should follow with your skincare routine during pregnancy for your baby’s and your own health that I will share with you as well.

**This post might contain affiliate links to items that I am confident will benefit you immensely. Please read the full disclosure here.**

Ingredients to Avoid in Your Prenatal Skincare Routine

Before getting into the specifics, it’s important to keep in mind that certain skincare ingredients will be absorbed by your skin, which in turn can affect your baby’s growth.

This doesn’t necessarily mean that you have to begin throwing out all the products you used to use, however. Just make sure to check the ingredient list for any of the prohibited components listed below:

• Retinol and retinoids
• Certain essential oils
• Hydroquinone
• Salicylic acid 
• Formaldehyde
• Phthalates
• Oxybenzone and avobenzone

While these ingredients are some of the more common ones to avoid, it’s also best to consult with your own OB-GYN for any additional products you may need to remove from your routine.

So so many of our toiletries are actually filled with harmful chemicals. Learn how to easily remove most toxins that are not safe for pregnancy from your daily routine.

Alternatively, you can also make use of organic beauty products which are less likely to contain parabens and other toxins harmful to your little one’s development.

Now that you know what products you need to steer clear of, it’s time to take a quick look at what you can do to give your skin that natural pregnancy glow.

Top 5 Tips for Proper Prenatal Skincare

1. Focus on sun protection

Your skin becomes more sensitive to sun exposure during pregnancy. This leaves you more susceptible to concerns like sunburn, rashes, and chloasma, which causes dark patches to appear on areas of your skin that are constantly exposed to sunlight during pregnancy. Because of this, it’s crucial to pack on sun protection any time you’re heading out or even when you’re simply lounging around at home.

You can make use of protective gear, such as hats and tops with long sleeves to minimize your exposure to the sun. Experts highly recommend that you use sunscreen, even while pregnant, to protect yourself from harmful UVA and UVB rays.

Ideally, you would want to use physical or mineral sunscreens rather than chemical sunscreens as the latter typically contain oxybenzone (along with literally dozens of other chemicals) — one of the previously mentioned components to avoid.

Look for a sunscreen containing zinc and as few words that you cannot pronounce as possible.

2. Be mindful of your diet

This is where the phrase “beauty from the inside out” should be taken a little more literally. While your food intake helps ensure your baby’s nutrition, it’s also a great way for your body to absorb the necessary nutrients to liven up your skin and care for your complexion.  

Many women opt to infuse their water with fruits and veggies while pregnant to help get their extra dose of vitamins while remaining hydrated. For example, fruits like oranges and lemons are a great source of Vitamin C, which are necessary for your little one’s immune system. Not only that, but this is also a powerful ingredient that can calm inflammation and active acne.

Whole grains, such as oatmeal and brown rice, are also packed with fibers and minerals necessary to support a healthy pregnancy.  They’re also known to improve skin elasticity and protect your skin from environmental aggressors that can cause irritation. 

3. Pack on the moisture

Some of the most common skin issues expecting mothers deal with during pregnancy are dry skin and the appearance of stretch marks. In order to reduce the occurrence of these concerns, it’s important to make sure your skin gets enough hydration and moisture.

Coconut oil and shea butter are some natural options that are proven to soothe and nourish your skin. You can also opt to use aloe vera if your skin is extra dry and itchy as it has calming properties that make it ideal for treating inflammation. It’s recommended that you massage any of these moisturizing products at least twice a day and reapply throughout the day when needed.

4. Use gentle exfoliants

You may experience a buildup of dead skin cells while pregnant. While your first instinct may be to scrub more often and with more force, you need to remember that your skin becomes much more sensitive during this period of change. It’s much better to make use of natural exfoliants that can get the job done without risking abrasions.

Some pregnancy-safe options are baking soda and witch hazel. You can also use a soft washcloth if you prefer using something readily available. Dermatologists recommend that you only make use of these once a week or once every two weeks to avoid over-exfoliation, which can worsen any dryness or irritation you may be experiencing.

5. Get enough rest

While you may think that sleep has no direct effect on your skin, it plays a large role in maintaining your complexion. As you sleep, your body produces collagen, which is a key component in keeping your skin supple and hydrated. This also minimizes the appearance of wrinkles, which can quickly develop during your pregnancy. Getting enough shut-eye can also reduce puffiness and dark under-eye circles. 

It’s highly recommended that you get at least 7 to 9 hours of sleep to produce enough collagen that will give you that healthy glow you’re looking for. Make sure to sleep in the proper position, as well, with your body lying sideways on your left if possible and your head slightly elevated. 

Wrapping up Skin Care Tips for Pregnancy

While you may have some concerns over some unexpected changes to your skin during your pregnancy, it’s important to keep in mind that these issues aren’t irreversible.

You simply need to make a few tweaks to your routine in order to tailor it to your needs while also keeping your baby’s health in mind.  With some proper care and the right mix of pregnancy-safe ingredients, you can keep your skin as radiant as ever. 

The post 5 Prenatal Skincare Tips to Use During Your Pregnancy appeared first on The Perfect Pregnancy Plan.

Second trimester checklist with printable

Congratulations on your pregnancy and welcome to being a third of the way through! Using this second trimester checklist will be your time to shine. the exhaustion and nausea of the first trimester should be easing and the second trimester is going to be your most comfortable of all.

The post Second trimester to do list with free printable pdf appeared first on The Perfect Pregnancy Plan.

As a physical therapist, I knew exactly why I had hip pain. Yet, having to spend hours on my feet with a growing belly just made it feel impossible to avoid. Thankfully, I found some great tools and techniques to get some daily relief. 

**This post may contain affiliate links I am confident will benefit you immensely. See full disclosure here.**

The Reality of Hip Pain During Pregnancy

When we experience pain, our first reaction is to find a way to get rid of it asap, right?!

Of course, it’s a basic human desire to live life pain free. While many of the aches and pains during pregnancy can be reduced, managed, or even disappear with the right treatment tools- I wanted to remind you that discomfort is a common part of pregnancy (sigh). 

My best advice is this: always bring up any new pains or concerns with your doctor. Then, try the following four tips and keep in mind that your pregnancy won’t last forever (even though it can feel like it some days, ha). Thankfully, these tips will also help you in the postpartum recovery process too (where hip pain is also common). 

4 Tips for Reducing Hip Pain

These are my four top recommendations for hip pain. When I refer to hip pain I am referring to pain in the buttocks, side of the hip, or even the low back (they are all very closely related during pregnancy).

I researched, used them myself, and vetted these tips to share with all of my pregnant friends and clients. Plus, I plan to keep these in mind the next time I get pregnant too  

1. Regular Exercise.

When you’re juggling exhaustion, nausea, and discomfort from a growing belly- exercise might feel like the last thing you want to do. In fact, I’ll admit all I did after work in my first trimester was lie on the couch and binge on Netflix shows. I was able to sneak in an occasional walk but that was about all I had energy for. Luckily, my energy levels returned to me in my second trimester and I got to work boosting my exercise routine.

Exercise during pregnancy has so many great benefits. Learn exactly how to exercise safely during pregnancy and all the reasons why you should! When it comes to hip pain, it boosts your blood flow, promotes muscular balance, and helps you better manage any stress that might be manifesting as pain. When you’re feeling unmotivated, try to do something anyways- even if it’s just 10 minutes. Your body will thank you! Here are my favorite exercise options:

• Prenatal yoga or pilates
• Walking
• Swimming
• Low impact bodyweight moves or interval training (HIIT)
• Pelvic floor exercises

The Perfect Pregnancy Fitness Plan is really an expecting mamas best friend! This program strengthens your core, pelvic floor, back, and hips to prevent pregnancy aches and pains and minimize the effects of diastisis recti! It’s the only 40 week prenatal program that addresses a pregnant woman’s ever changing needs before those pregnancy discomforts even start! Check it out now so you can learn everything about prenatal exercise step by step.

2. Get some support.

There’s a lot going on in the pelvis, low back, and hip region that can leave you feeling sore. That growing belly is putting some serious pressure on your core and lower body.

Unfortunately, when your core muscles, particularly the abs, are being further stretched each day, it can feel impossible to feel like your belly is well supported. This is why belly and pelvic support can be game changers with managing any hip, pelvic, or low back pain. (As a PT, I’m not usually a fan of external support, but pregnancy is a very special short-term circumstance.) The two basic options for this include:

• Belly bands. These devices provide gentle compression to the belly to take the edge off and provide some much needed support to local joints, ligaments, and muscles. The key is to find one that feels good without being too tight or restrictive. 
• SI belts. This is my absolute favorite and was a lifesaver in my third trimester. This belt is designed to go below the belly and directly over your sacroiliac (SI) joints. These joints are located under the dimples in your low back and pelvic region. And they can get seriously sore during pregnancy. Compression directly around these joints can give your entire pelvis some support and pain relief. 

3. Pay attention to your daily mechanics. 

Speaking of that growing belly, it’s easy to imagine how that belly and other stretching tissues can lead to some serious changes in your body’s everyday mechanics. There are a few primary postures and movements that we might be subjecting ourselves to daily that are exacerbating our hip pain.

This primary one many women are guilty of is leaning. When we spend an extended amount leaning to one side, whether it’s sitting in a chair or standing in place, it puts some serious unnecessary pressure (and shearing) on the lower body, particularly the SI joints. For this reason I recommend these three strategies:

• Avoid shifting your weight to one side for an extended period of time (realistically, not more than 30 seconds)
• Avoid single leg exercise and activities
• Support your hips when lying down- ideally with a pillow between your legs to promote equal distribution of your weight

4. Stress management. 

Stress, both psychologically and physically, are very real during pregnancy. Feeling constantly stressed and overstretched (literally and figuratively) can leave you feeling blah and sore. Take time to relax and let that strained body rejuvenate itself. Some of my favorite ways to relax and promote better stress management include:

• Gentle prenatal massage
• A warm bath and candles
• Deep breathing
• Getting extra sleep
• Meditation
• Asking for help
• Go on a date with your spouse or a friend

Wrapping Up How to Handle Hip Pain During Pregnancy

Do Your Best, Mama!

Pregnancy is such a unique time. There’s a mix of excitement and fear for what’s to come when that sweet baby arrives.

Our bodies are totally amazing and resilient for what they go through to create a miracle. Yet, dealing with the day to day reality of pregnancy symptoms and pain can leave you feeling exhausted and totally over it.  

I hope these tips will help you feel your best as you welcome your new baby into the world and beyond. However, keep in mind we are all unique and that what works for me might not for you, or needs to be adjusted. They’re totally worth a try though. As always, listen to your body and do what feels best for it. Best of luck to you mama!

Have you tried any of these options for hip pain relief? Did they help? Did you find any other remedies that worked for you? I’d love to hear!

This has been an amazing guest post by JayDee Vykoukal who is a doctor of physical therapy and mom blogger. She loves empowering women to live their best lives. She loves dancing with her toddler, traveling, nature and trying new foods. And she’d love to connect with you @ hello@mombloglife.com

More Pregnancy Resources You’ll Love

• Prenatal Yoga to Relieve Back and Hip Pain
• How to Exercise Safely in the 3rd Trimester
• What Moms are Saying About the Perfect Pregnancy Plan

The post How to Tackle Hip Pain During Pregnancy appeared first on The Perfect Pregnancy Plan.

Finding out that you’re pregnant is a giant ball of emotions. Not only are you thinking about all the things that you need in the future, but you’re also thinking about the present as well. This is why having a first-trimester to do list is key. Staying on point with your personal goals and the needs of your body and baby is so important for staying fit physically and mentally.

First and foremost, congrats. This is such an exciting time! You’re about to become a momma in a few very short months and everything about your life is going to change in a wonderful and dramatic way. But before that time arrives, it’s time to put the focus on the next few months of your life.

The first trimester of your pregnancy is an important time to prepare and be active to continue on with that momentum throughout the duration of your pregnancy.

**This post probably contains affiliate links to items that I own and love and am confident will benefit you immensely. Please read full disclosure here.**

What should I be doing during my first trimester?

A valid question and an important one. In the first month of your pregnancy, there are going to be lots of thoughts running through your mind. Take a deep breath and realize that everything is under control.

And if you’re pregnant for the first time, these are just a few things that you should be doing during your first trimester of being pregnant to get you started.

(Don’t forget to check out your full list lower in the article!)

1. Start taking prenatal vitamins containing real folate immediately
2. See your doctor to start tracking your pregnancy progress
3. Beginning a prenatal diet plan with foods that are healthy for you and your baby
4. Staying hydrated
5. Motivate yourself with a prenatal Fitness program
6. Cut back on/stop drinking caffeine

And don’t forget to be excited about every single day that you’re pregnant. You’re literally growing a human inside your body – girl, that’s magical!

But don’t worry, I have a more extensive list and a free printable pdf for you coming up too!

What exercise can be done during the first trimester?

I’m so glad you asked!

So many women think that exercising during pregnancy shouldn’t happen or is dangerous but that just couldn’t be further from the truth. The one part that is true though is that it’s important for you to exercise safely when you’re pregnant.

RELATED: How to Exercise Safely During Pregnancy (from a CPT)

Did you know that there are plenty of low-impact exercises that you can do daily that won’t cause harm to you or your baby? It’s true and I’m proof of that.

Being able to continue working out your body in your first trimester and beyond will:

• make your labor easier
• your recovery after giving birth that much more simple too
• can positively effect the genetic makeup of your baby
• reduces pregnancy aches and pains
• many many more benefits

This is why learning about and starting a prenatal Fitness Program is literally the perfect way to stay active and healthy during the entire course of your pregnancy.

And if you want to know a little secret…exercise is important but so is healthy eating and a positive mindset, too.

Luckily for you, I literally cover all of this and so much more in my course offerings. The Perfect Pregnancy Plan can be two separate courses (healthy eating or exercise) OR bundled together to have both as well. (I think that they both go hand in hand and for this steal of a deal price, it’s an investment in yourself, your body, and just might be the answer to keeping strong and healthy during your pregnancy and giving your baby the best leg up you can!)

Now that you know there are options for staying healthy and fit, let’s dive into this checklist of pregnancy needs to have on your radar.

First-trimester to do list every mom-to-be needs

If you’re wondering what to do in the first trimester of pregnancy, this checklist can help. (also don’t forget to print out the pregnancy to-do list PDF as well!) Some of these I’ve mentioned about but it’s never a bad idea to reiterate.

(mom brain is a real thing so the more you hear them, the more you’ll remember to do them! That’s also why I made the printable! When I’m pregnant I swear it feels like my baby ate my brain.)

1. Start taking your prenatal vitamins with real folate asap. While it is vitally important to get the majority of your nutrition from your diet while pregnant, your nutritional requirements are so high that it is impossible to get enough. That’s why taking a high quality prenatal vitamin ASAP is super important!
2. Contact your OBGYN for setting up appointments. While many providers aren’t going to do much at all until around the 10 week mark, it is important to start your prenatal care as soon as possible. With close care, your baby has the best chance at a healthy gestation.
3. Check what your insurance covers. It’s a good idea to get an idea of how much prenatal care your insurer provides. Most have really great coverage if not complete coverage in this area. But now that you’re pregnant, you will need to get an idea of what you might need to be saving for. If healthcare is on that list, you’ll want to know that now.
4. Learn about first trimester screening tests. There are some tests that your provider will offer but not require. Things like genetic screening to look for any abnormalities. Familiarize yourself with them so you know what to expect.
5. Decide on a Pregnancy Fitness Program that will keep you on track and healthy. There are so many out of date misnomers about prenatal exercise. It is highly recommended in 2021 and when done correctly benefits both the mother and baby immensely.
6. Optimize your healthy eating habits for yourself and your baby. Picking up the Perfect Pregnancy Plan is really the easiest way to do this and is based on modern day science.
7. Start getting enough rest to fuel yourself and your growing baby. The first trimester is the most exhausting. (Warning all of pregnancy is pretty draining, but you’ll get a little pick me up after this trimester.) So take advantage and rest when you can!
8. Limit the amounts of caffeine and sugar and white flour that you’re consuming. Check out the 5 surprising foods you really should be avoiding during pregnancy.
9. Stop any bad habits or vices that you may have. Smoking, drinking, etc.
10. Research on foods that you shouldn’t consume during the first trimester. In addition to the surprising foods to avoid in the link about there are some more well known foods that can be dangerous to consume while pregnant like: undercooked meats, undercooked eggs, fish with a high level of mercury, unpasteurized products from the store, and unwashed vegetables.
11. Start to think about and put together your birthing plan. Will you be in a hospital, birth center, or home? Would you like an epidural, only pain meds, or go all natural? Etc. Check out the differences between epidural and all natural births from 3 moms’ birth stories who have experienced both. I’ve had one epidural and two all natural births myself.
12. Decide when you’re wanting to announce your pregnancy to your family and friends. There are so many cute pregnancy announcements that are cheap and you can customize on Etsy, or you can set up your own featuring your pet or baby’s older siblings.
13. Figure out how to start budgeting for the growth of your family. Babies can be expensive. Especially if it’s your first and especially if you plan on using disposable diapers, wipes, and formula. Start realistically budgeting now. If you want to save thousands, consider reusable diapers. You can even go as far as DIY reusable baby wipes (Honestly if you’re doing reusable diapers it’s easier anyways.)

While these might not be all the things to worry and think about during the first few months of pregnancy, these are a great list of things to do in your first trimester of pregnancy. 

Want the free printable version? Get it now!

What should you not do in your first trimester?

Since we’re listing all the things that you should be doing during your first trimester, let’s talk about some of the things that you should NOT be doing during the first few months of pregnancy. (and maybe longer)

If you’re pregnant, these items need to be stopped or handed off to someone else to handle.

• Cleaning out a litter box (there are particles and chemicals that are unhealthy for pregnant women to inhale and breathe in.) IF you will be doing it anyways wear gloves and clean it at least daily. The danger is a disease called toxoplasmosis and when the poop is dried out (ie, over a day old) it can break apart and release the parasite into the air.
• Stay away from hot tubs and saunas (the high heat can be harmful)
• Eliminate certain foods from your diet (soft cheeses, raw and undercooked meats or eggs, etc)
• Painting or deal with other chemicals

RELATED: How to avoid the most common dangerous chemicals during pregnancy

These are just a few items to eliminate during your first few months of pregnancy. Remember to talk to your doctor about the best practices to be aware of so that you can be doing everything possible to keep yourself and your baby healthy.

Wrapping Up First Trimester To Do List

Want the printable version? Get it free now!

As you can tell, having a first-trimester checklist is important because there are a lot of things to keep in mind and remember. Being pregnant can be a big change from your current daily lives but there are still certain things that you can alter and keep doing.

The best way to be prepared for labor and to have a healthy and smooth pregnancy is to know how to take care of yourself in your first trimester! Because guess what? In a few short months, you’re going to be spending all your time snuggling with your little bundle of joy!

Related 1st Trimester Resources

• Top 5 Foods to Eat Daily For a Healthy Baby
• What Symptoms to Expect the First Trimester of Pregnancy
• The Difference Between Folate and Folic Acid (and why it matters)

Pregnancy To Do List First Trimester

The post First Trimester To Do List with Printable pdf appeared first on The Perfect Pregnancy Plan.

Being stuck in a global pandemic brings an entire new ray of creative and unique quarantine pregnancy announcements to the table.

There’s a good chance there won’t even be another pandemic in your lifetime, so why not grab the bull by the horns and seize this unique opportunity to announce your pregnancy in a creative quarantine specific way?

**This post may contain affiliate links to items that ?I am confident you will adore. Please read full disclosure here.**

Why Do a Quarantine Pregnancy Announcement?

C’mon! When will you ever have the chance to announce a pandemic baby again? 

Probably never!

So take this opportunity, turn saddness into smiles and shine some light in the darkness.

2020 has been hard on most of us. Many have lost their jobs, our children can’t go out to school, we are all isolated with our family units. All the stress of this year and it’s calamities has been a huge mental burden on many.

You have the chance to bring a ray of sunshine and a smile out of this pandemic with a cute quarantine baby announcement. 

When else will you be able to take a cute photo making jokes about social distancing, testing positive, or littered with empty toilet paper rolls?

If you are looking for the perfect idea for YOUR quarantine baby announcement look no further! 

Get out the letterboards, pick up the perfect pandemic baby onesie, and set the scene for the perfect at home photo shoot!

The Best Quarantine Baby Announcement Ideas

Some of these are some absolutely adorable shots that I found real families have captured on Instagram and featured with their permission.

Other announcements featured are actually available through purchase personalized for your pregnancy through etsy shops! (No commissions for me there, just some super cute announcements for you and helping out small businesses for me.)

1. Quarantine Wasn’t So Boring

Everyone complains about boredom in 2020. Cancelled events, not being able to socialize. Binge watching Netflix and the like.

But it doesn’t have to be boring. There are tons of activities to do with your family, tons of activities to do outdoors, and some awfully fun ones to do indoors too.

Prove that you’re keeping 2020 fun with this quarantine pregnancy announcement.

2. Quarantine and Chill

Stay home and stay safe in 2020 right?

Learn to relax, enjoy, appreciate during this pandemic.

But relaxing and recharging can be far from boring. In fact with a pregnancy announcement like this, you can prove that quarantine can be quite eventful!

3. Mom and Dad Didn’t Stay 6 Feet Apart

Quarantine pregnancy announcement from @Kinder_Kollection

Ok this kid is just so darn cute she reminds me of Shirley Temple. Whom I adore!

If this isn’t your first baby, use your kids and a letter board to announce the big news!

4. They Did Not Practice Social Distancing

They Did Not Practice Social Distancing from @Anzeki

That’s right, all jokes are game for your quarantine pregnancy announcement.

Social distancing? 6 feet apart? Being major rule breakers?

Let your baby announce how their household just couldn’t keep their hands off each other!

5. Stocked Up on the Wrong Protection

Quarantine pregnancy announcement from @saunders_mimz

Ah the protection jokes! Sure we had the much coveted toilet paper, disinfectant, hand sanitizer, and wipes… but did mom and dad pick up the RIGHT kind of protection?

I think not when you reveal this quarantine baby announcement.

6. Quarantine Pregnancy Announcement

Quarantine baby announcement from @_silvathomas

There are so many creative things to add into the background of your quarantine pregnancy announcements!

Of course there is the obligatory letterboard, but beyond that you can add in:

• empty toilet paper rolls
• masks
• Lysol
• hand sanitizer
• an ultrasound image
• a onesie (bonus points if it’s about the pandemic)
• baby shoes
• a teddy bear 
• a positive pregnancy test
• etc.

7. Quarantine Wasn’t Boring

Here’s one of those adorable quarantine baby announcements that you can actually purchase for yourself! (Most of the ones with clickable titles in this roundup are.)

This image has got it all… half of the list of ideas that we listed on number 6 for items to include in your quarantine photo are right here in this single shot.

8. I Tested Positive

I love this one. Perhaps because it is slightly deceptive but in a coy way that will definitely peak people’s interest in 2020.

It’s all around us.

I’ve heard it within my own family. Who had to get tested, who tested positive. It hits home for me, and I know I’m not the only one.

9. Mom and Dad Social Distancing Baby Announcement

Social Distancing Pregnancy Announcement from @uniquecxj

Can I be the one to say that the face captured on this baby is priceless?

When you couple that with the cute older brother protecting with a mask and the essential and precious commodities they chose for this image (People can still get Clorox wipes?!) this pandemic pregnancy announcement is a slam dunk!

10. Six Feet Apart Baby Announcement

Six Feet Apart Quarantine Announcement from @courtymclean

Once again if you already have kids, absolutely use them to announce this new pandemic pregnancy!

It doesn’t have to be complicated to make a phenomenally memorable quarantine pregnancy announcement.

I’m sure this adorable shot with only a letterboard and some super cute kids will be remembered forever.

11. Well Played Quarantine

The jokes on you pregnant couple.

So life threw you and your spouse into a ton of time at home, alone. No running around, no work outside the house, maybe little errands or maybe all delivery… just lots and lots of time at home.

Hmmm… wonder how THAT’S going to end up?!

12. Social Distancing Fail

Stay six feet apart they say. Socially distance they say.

Sure, that’s not applicable to your family unit, but it sure is fun to make jokes about it anyways!

13. Christmas Pregnancy Announcement

Lastly, it’s almost Christmas… and sure, one day I’ll have to swap this image out with something that is once again relevant because our pandemic Christmas will pass.

But for now?

If you can combine three really awesome things like Christmas, a pregnancy announcement, and a pandemic (ok so pandemic is so not awesome, but the creative pregnancy announcement ideas it bestows upon you are!) then do it!

Wrapping Up the Best Quarantine Pregnancy Announcements

I absolutely want to see your quarantine pregnancy announcements!

Did you pick one from the list? Buy one? Recreate one? Or go rouge and creative?

If you create and share a really awesome quarantine pregnancy announcement after checking out this post PLEASE put a link in the comments or reach out through email at vigoritout@gmail.com. 

If you want I may even be able to feature you on this post!

Pandemic Baby Announcements for 2020

The post The Best Quarantine Pregnancy Announcements appeared first on The Perfect Pregnancy Plan.

When you are growing an entirely new human being inside you, it is important to know how to have a healthy pregnancy.

Your baby’s health, growth, genetic expression, and more depend directly on your health and your choices during your 40ish weeks of pregnancy.

Using the five tips on this page, you are well on your way to having a more healthy pregnancy and a more healthy baby.

**This post probably contains affiliate links to items that I adore and am confident will benefit you immensely. Read Full disclosure here.**

Where to Start with Pregnancy Health

First, congratulations on your pregnancy! It is a beautiful, exhausting, wonderful, and tough journey. (I’ve been through it three times!)

Your head may be swirling with questions. Especially if this is your first pregnancy but even if it’s your third. I was on google and Pinterest so much even with my third pregnancy!

What we are learning about pregnancy health is always changing as science progresses. Plus, awesome pregnancy hacks that we are learning are always being updated!

What’s wonderful is that now in 2020 there are so many wonderful resources available and information out there!

One aspect of pregnancy that I feel there should be FAR more information on is how to have a healthy pregnancy.

So much so that I went and got certified in Pregnancy Nutrition and Lifestyle and then proceeded to create a prenatal nutrition and fitness course for moms to be that answer ALL the questions.

Because there are no books or courses or even your doctor really address much other than old information about pregnancy health.

You know: don’t eat fish, don’t drink alcohol, avoid caffiene, don’t smoke,don’t eat lunch meat, those very generic tips.

But pregnancy nutrition and health has been heavily studied in recent years and we now know SO MUCH MORE than what you will be told by your doctors. All mamas-to-be deserve to know how to grow the healthiest baby possible! And so the Perfect Pregnancy Plan was born.

5 Tips to Have a Healthy Pregnancy

1. Exercise Regularly

There was once a day when women were not encouraged to work out during their gestation. Those days are FAR from gone as we now know that under normal and healthy pregnancy circumstances exercising while pregnant is hugely beneficial to both the mother and the baby!

If you were working out prior to becoming pregnant you are most likely ok to keep right on going the same way at least for the first trimester. After that, additional modifications need to be made.

Long story short:

• Exercise during pregnancy helps you be more comfortable
• helps you gain the right amount of pregnancy weight
• helps enhance your baby’s genetics
• and a whole lot more.

Learn all about how to exercise safely during pregnancy and the huge benefits for mom and child.

**Always get clearance from your trusted physician or midwife prior to beginning a prenatal exercise regime.**

The Perfect Pregnancy Fitness Plan has a full 40 week workout plan focused on perfectly strengthening your body for the most comfortable pregnancy possible from your pelvic floor, to your back, to everything you need throughout your entire gestation designed by a personal fitness trainer!

2. Take Your Prenatal

Even with the best eating intentions, a completely whole food diet, and paying attention to every calorie you consume, you will still have nutritional gaps.

The nutritional needs during pregnancy for optimal fetal growth and development are enormous.

So much so that in addition to eating a whole food diet rich in the exact nutrients baby needs (which you can learn the amounts and how to source them along with tons of great recipes in the Perfect Pregnancy Nutrition Plan) it is recommended that you take a high quality naturally sourced prenatal vitamin like Essential Prenatals.

It is recommended to start taking a prenatal vitamin a month prior to conception if possible and continue taking it all the way through your breastfeeding journey.

During pregnancy it is really important to get in all the nutrients that baby needs but it is a really tough time to do so.

Between morning sickness, carvings, aversions, and an ever shrinking stomach, getting enough nutrition can be tough because baby’s requirements are so high. Supplementing is ideal.

3. Eat Nutrient Dense Foods

One of the most important factors to remaining healthy during pregnancy, growing a healthy baby, and gaining the right amount of pregnancy weight: is your diet.

What you eat while you’re pregnant directly effects the genetic makeup of your child. We’ve learned that through the study of epigenetics and pregnancy.

It’s vital to learn what nutrients you need, how to source them, and how to prepare them so that you can absorb more nutrients! The Perfect Pregnancy Plan goes through all of that! Step by step with printables to help you remember it all!

Filling the gaps with a prenatal is important, but getting as much nutrient dense food as possible is too!

Nutrient dense means that for the amount of vitamins and minerals in a certain food, it is relatively low in calories. Learn the top 5 foods to eat daily while pregnant to get started on the right foot!

4. Drink Your Health

We often don’t think about what we drink as much as we think about what we eat. But paying attention to the caloric, sugar, and nutritional content of your drinks is imperative! Especially during pregnancy, when every calorie and every nutrient counts!

Be sure you are making healthy drink choices. Try to avoid sugary drinks, or course alcoholic drinks, and too much caffeine (200 mg a day is seen as fine, so a morning cup of joe or some chocolate should be a-ok).

There are lots of healthy drink choices for pregnancy besides water. Which gets a bit monotonous with how much liquid is required during pregnancy and sometimes doesn’t even taste good during bouts of nausea.

You also should know what not to drink for a healthy pregnancy.

5. Pick up the Perfect Pregnancy Plan

There’s not much better you can do than get to know all that you can about prenatal nutrition and fitness to have a more healthy pregnancy.

Dozens and decades of scientific studies have been researched and all the information compiled into an easy to understand and easy to implement format for you mama, and it’s called the PPP.

This bundle is as extensive as a book and comes with EVERYTHING you need, Tons of printables to make remembering it all easier (baby brain is sooo real!), videos, and more.

Everything is laid out for you!

Books like what to expect are great, but nothing goes as in depth into how to have a healthy pregnancy to do your best to directly grow a healthy baby as the Perfect Pregnancy Plan.

Wrapping Up How to Have a Healthy Pregnancy

With the right tools, tricks, foods, workouts, and supplements having a healthy pregnancy is possible!

Making healthy choices during your pregnancy directly effects your baby, but it is also super beneficial to you!

Your body is going to grow, change, and stretch regardless of what you do. By fueling it with nutrient dense food and strengthening your muscles you will gain less pregnancy weight, have more energy, and overall feel a whole lot better throughout your gestation!

More Healthy Pregnancy Resources from The Perfect Pregnancy Plan

• Foods You Never Knew You Needed to Avoid While Pregnant
• How to Make a Pumpkin Spice Pregnancy Smoothie
• The Difference Between Folic Acid and Folate and Why You NEED to Know

How to Have a Healthy Baby and Healthy Pregnancy

The post 5 Ways to Have a Healthy Pregnancy appeared first on The Perfect Pregnancy Plan.

The Perfect Pregnancy Plan is a brand new prenatal nutrition and fitness program on the market. It is absolutely revolutionary. 

Not many moms or mom-to-be know that within their hands during pregnancy lies the power to change their child’s propensity toward contracting diabetes, heart disease, ADHD, metabolic disorders, and more throughout their entire lives.

But it’s true.

The Perfect Pregnancy Nutrition Plan

The most recent epigenetic studies have been assessed and all the most applicable information has been compiled for pregnant moms in an easy to use, down-to-earth format. And it’s called The Perfect Pregnancy Plan.

These two courses are so pivotal that every doctor that hands a woman a positive pregnancy test, should also be giving her a copy of the Perfect Pregnancy Plan Nutrition and Fitness Courses.

Imagine the positive effects that could be had on the next generation if every mother new how to eat and workout to turn off bad genes and turn on the good ones? It would be life altering.

Books like What to Expect When You’re Expecting are great books about prenatal lifestyle. In fact I read it for my first and second pregnancies! But the Perfect Pregnancy Plan goes so far beyond anything you would read there or anywhere else.

You learn about lifestyle changes, exactly which micronutrients baby needs and why, how to do your best to influence your baby’s genetics while in utero by your own diet and exercise, and so much more.

In addition to a book worth of information, there are amazing printables and step by step guides to get you started on eating in a way that can positively affect your baby’s genetic makeup. Oh and did I mention over 80 delicious recipes?

But The Perfect Pregnancy Plan is not just a book, it is a comprehensive guide to applying a whole food healthy diet that has the power to change your baby’s genetic programming.

And that is just the Perfect Pregnancy Nutrition Plan.

The Perfect Pregnancy Fitness Plan

A second course meant to work in conjunction with the first is the Perfect Pregnancy Fitness Plan. 

It has now been proven that a mother exercising regularly during her gestation can influence her child’s genetic programming by increasing their heart health through adulthood, increasing their cognitive function at least through their childhood, lowering their risk of ever contracting diabetes, and lowering their propensity toward metabolic disorders.

Because of the direct link to positive genetic outcome and not only nutrition but also exercise, it is only natural that the Perfect Pregnancy Nutrition Plan had to be supplemented by a fitness plan as well.

How fortunate that the creator already happened to be a Certified Personal Fitness Trainer when she became certified in Nutrition and Lifestyle in Pregnancy and felt compelled to create this course to share her new knowledge with every mom-to-be.

Just like the nutrition plan, the fitness plan goes far beyond how to have a healthy and fit pregnancy.

It includes over 20 specially crafted workouts designed for a mother-to-be’s ever changing needs during pregnancy.

Yes, following the fitness plan will help you to have a strong, fit, healthy, bump-only pregnancy. But it is also designed to teach you physical therapy workouts to utilize from the beginning of pregnancy to strengthen your pelvic floor and core before they are strained from your growing weight and abdomen.

The workouts address strengthening your back and shoulders prior to them becoming strained by pregnancy, helps to prevent or minimize diastasis recti, has workouts that specifically strengthen your body for various labor positions, and even addresses how to strengthen your arms and back before baby comes to lessen head, neck, and backaches common in new motherhood from constant breastfeeding and diaper changing.

Just like the Perfect Pregnancy Nutrition Plan, the Perfect Pregnancy Fitness Plan is revolutionary.

But instead of being built primarily for baby’s health with the awesome side effect or maternal health as well as the nutrition course is, the fitness course is designed the opposite way. Specifically meeting all of a pregnant mother’s physical needs, and benefiting the baby’s genetic makeup as a life-altering side effect.

What Real Moms Have to Say

But don’t just take my word for it. Many women have now gone through the Perfect Pregnancy Plan and have amazing things to say!

Not to mention it has received rave reviews from many doctors already! 

“Wow! I’m blown away! I would have wanted a course like this when I got pregnant the first time.

This new program is worthy of the name “The Perfect Pregnancy Plan”!

 What makes it so great is, that you can find a vast selection of recipes here, and thanks to the amazing cheat sheets, you’ve got all the necessary information at hand!

•         What can you eat, and what not?
•         Which types of food are suitable for different purposes during pregnancy?
•         Which food supplements are ideal during pregnancy?
•         And much more!

In addition to the numerous recipes that are so essential for moms-to-be, you are going to find detailed expert information on the topic “how nutrition can affect the health, well-being, development, and long-term predispositions of the child”. A brilliant guide!

I can’t wait to get my hands on the second part, which is dedicated to “exercise during pregnancy.”

“The Perfect Pregnancy Plan” is, in my opinion, the step in the right direction! This course helps to become an energetic and satisfied mom. Besides, the altered movement and eating behavior during pregnancy has a positive effect on the mother’s health and the growing baby!

Thank you very much for designing this impressive course!

 – Nora – Your Consultant for Baby & Maternity Products at To Be Mom

“This pregnancy program is truly a godsend! For years I have been looking for this information logically  organized and systemized all in one place! I have been avoiding making the decision to get pregnant because of all the chaos in my head from the vast amount of contradicting info about pregnancy! Now I finally found everything I need in one place organized and most of all – tried and tested by a devoted mom!

This is exactly what I needed – first-hand experience instead of theories and hypotheses. You will learn everything from proper nutrition before and during pregnancy, suitable exercises for each trimester (this is a commonly underestimated part by most obstetricians), easy and healthy recipes and essential supplements to start nourishing your baby right from the very start, and nifty printables to make your life even easier – you know, because the pregnant momma’s brain is all over the place!

Revolutionize your pregnancy with Allie’s PPProgram and you will see that this cornerstone event in your life will become much smoother than you expected!”

 – Milica Vladova – Author and Owner of Mind Body and Spirit Wellbeing

“This course is perfect for moms-to-be who want in depth, honest information about food and nutrition during pregnancy without feeling overwhelmed with too much data.

It does such a great job tackling myths and explaining exactly what each vitamin and mineral does to help your baby as well as the actual effects certain foods have on your baby’s development. I learned so much for the micronutrients lesson and love the printout I can add to my fridge as reminders throughout my pregnancy. I also loved the other handouts and cheat sheets with quick reminders on the most important topics to make it really easy to remember and actually implement day-to-day.

Finally, the recipes are great and definitely help to show how I can use this information and cook recipes that are great for baby and me AND taste great! I can’t wait to try them all out. I definitely recommend this course to anyone looking for amazing nutrition information during their pregnancy.”

– Danielle at Piece of Cake Parenting

“The Perfect Pregnancy Plan is something I highly recommend as a physical therapist to all women who are pregnant and looking to live a healthy life not only for your own benefit but for the benefit of your baby as well. Nutrition and fitness are so important during pregnancy, and Allie explains this in great detail. Her fitness program includes all the exercises that are most important for pregnancy, especially those exercises for your core and your pelvic floor muscles. Plus, the program has all the exercises organized by each trimester. It’s so easy to follow and takes the stress out of trying to figure out what exercises are safe and not safe to do while pregnant.”

– Dr. Jena Bradley, DPT of Live Core Strong

“Pregnancy health information is often confusing and contradicting. What you eat and how you move during pregnancy is so important for feeling your best and the health of your growing baby.

As a mom and Doctor of physical therapy, it was so refreshing to find a program that helps moms finally get it. The Perfect Pregnancy Plan has all the tools you need to feel in control of your health. No more wondering what you should eat or what exercises are best! I can’t recommend this program enough. Thanks so much Allie!”

-Dr. JayDee Vykoukal DPT from Mom Blog Life 

“The Perfect Pregnancy Plan has fantastic info for nutrition before and during pregnancy. I love how Allie really breaks down EXACTLY what your baby needs and which foods provide those nutrients. This course is cutting-edge, letting you know how to set your baby up for life-long health. ​”

– Samantha Radford, PhD. Evidence Based Mommy

“The Perfect Pregnancy Plan doesn’t disappoint! As a mama who just gave birth 3 weeks ago, I only wish this plan had been available back when I was pregnant! From the very first page, Allie goes into great detail about the importance of pregnancy fitness AND nutrition as a whole while thoroughly explaining what you can expect to get out of this course (and don’t worry, it’s a TON of valuable information)!

I think my personal favorite part about this plan is that it is backed with tons of scientific findings and information! Allie gives examples and shows how you can apply using the information on this guide on a day to day basis and includes lots of yummy recipes to whip up as well! This is a great guide worth getting for all you pregnant or soon to be pregnant mamas!”

– Karissa from Fit Mommy Strong

“Finally, a course that actually breaks down pregnancy nutrition and fitness! 

I am a mom of 5 kids and I totally understand the frustration of being sent away from the doctor’s office with a list of allowed and not allowed foods. Feeling lost not knowing which prenatal to choose or which cheese I could eat. 

Allie has made this course for moms who struggled like me to make the right choices while pregnant. Allie is a certified in Nutrition and Lifestyle in Pregnancy so you can rest assured the information is correct and up to date. 

This course is a wealth of knowledge to any pregnant mom to be or even those moms trying to get pregnant. Allie breaks down pregnancy nutrition in an easy to digest way.

The PPP course is by far the best pregnancy nutrition and fitness course I have come across. Super easy to understand, printables to keep you on track, and recipes to make your Pregnancy so much easier.”

– Nora at Mama of Five 

“I love the detail included in the Perfect Pregnancy Plan. The Plan is jammed packed with information about pregnancy nutrition. It includes specific pregnancy nutritional advice on supplements, micronutrients, and macronutrients, as well as lots of recipes. A number of printables are also provided. My favourite is the Best Nutrient Sources Cheat Sheet.”

– Clara from Petite Capsule

“If you’re looking for a deep dive into prenatal nutrition, this is it! Allie provides such great value with her course. She offers a great foundation on not only nutrition, but environmental factors as well that affect our baby’s health in the womb.​“

– Jo Harris, The Virtual Mama

“The Perfect Pregnancy Plan is a wonderful guide for staying healthy throughout pregnancy.  The bundle covers both nutrition and fitness and leaves no questions unanswered.  When I got pregnant, I was working out on a regular basis and eating (fairly) healthy.  What I should be eating and how I should change my workout routine was something I thought about right away.  There is so much information out there that it can be confusing and overwhelming.  The Perfect Pregnancy Plan has everything you need to know in one easy place, is easy to follow, and truly helps you have a happy and healthy pregnancy.  I highly recommend it to any expecting mom!”

-MaKenna Carnes from MamaKenna

The post The Perfect Pregnancy Plan Reviews and Testimonials appeared first on The Perfect Pregnancy Plan.

Preparing for childbirth is no easy feat. It is important to make some sort of a birth plan and do a lot of fo research and preparation before going into labor on the big day.

Whether or not you are planning a 100% natural birth, or ready for that epidural, this post is still for you! These are the steps I took the second time around which made my labor so much easier!

My labor was far quicker, less painful, and the recovery time was much reduced when compared to my previous pregnancy.

I would assume that being my second child it would have been faster than the first anyways, however, I do believe that these steps I took to prepare for labor and postpartum really made all the difference in how my labor progressed as well as how quickly I healed postpartum.

**This post contains affiliate links to items I own and love and am confident will benefit you immensely! You can read the full disclosure here.**

How I Prepared for Labor with Each Pregnancy

During my first pregnancy, I was young and had no idea about anything babies. I read through an enormous stack of pregnancy and baby books including Pregnancy for Dummies, What to Expect When You’re Expecting, and tons more! (I highly recommend reading What to Expect When You’re Expecting if you never have before. Out of the mountain of baby books I read that one was actually very helpful for a newbie.)

Beyond that, I didn’t prepare too much at all for the labor and postpartum period.

I was much more focused on preparing for the baby.

1. How to take care of a baby.
2. Getting all the things she needs.
3. Saving up some money to move to a more baby appropriate place.
4. Finding that baby appropriate place in our budget and furnishing it! (We were in a tiny furnished but kinda ratty apartment on the beach that always had riff-raff nearby. Which was a dream for a young beach-loving couple, not great for a new baby.)

I THOUGHT I was doing everything I needed to for preparing for a baby. But forgot one key element, preparing my own body for the experience. As a result, my labor was long, I caved to an epidural (which was not in my plans), I tore badly, and recovery was long and difficult.

Needless to Say, I Prepared Much Better for my Second Pregnancy

While I felt quite comfortable with mothering and all the preparation I did for baby before my first child was born, preparing myself for labor and postpartum wasn’t even part of my plans.

So being comfortable after 4 years of mothering, when my second child came along, I was able to devote all my new research and preparation time to have a better labor and postpartum experience.

I focused on proper preparation for my body and preparing goodies for the postpartum period and it made a world of difference! My labor and recovery were so simple. Not painless of course, it IS childbirth after all, but not horrible either.

With preparing for labor and delivery correctly my recovery period was smooth. There are 9 keys to preparing for labor, delivery, and postpartum that made a world of difference for me.

7 Ways to Prepare for an Easier Childbirth and Postpartum

1. Get Mentally Prepared with a Labor and Delivery Course

I am a planner and a list maker by nature. I like to study and feel prepared for things. Pregnancy and childbirth is a huge change whether it’s your first or third! Being prepared for the experience and all it entails can make you so much more ready to take on the challenge ahead.

There are certain courses I find it super helpful to retake through the years like CPR, fitness training, and labor and delivery!

Lots can change in the years between pregnancies, and lots can be forgotten in the whirlwind of motherhood. Being totally refreshed for your labor and delivery can make you feel more in control over your body and aware of the choices available to you during labor.

My favorite prenatal class is available at home to take on your own time whenever you want! Seriously, not loading up and driving to a hospital to take a course is priceless! You can do it in your PJs with no makeup.

AND it’s created by an L&D nurse of 18 years, so she knows a thing or two and has a great understandable way to share all the info you need to feel prepared before baby arrives. Check out the best prenatal class here.

2. Make a birth plan that fits your personality.

There are lots of birth plans available online and from your registered hospital usually too. Heck, I’ll probably make one that you can download for free one day.

Everyone weighs in on the huge importance of a birth plan, but you need to make one that fits your unique style.

With my first pregnancy, I was excited to build my birth plan, print off copies for all my doctors and nurses, and know that everyone will respect those plans.

As I mentioned before, I like making lists and feeling prepared. Well, absolutely nothing on my birth plan ended up happening. And that really threw me for a loop. Why had everyone put so much pressure on creating a birth plan when it felt like nothing on it meant squat? Or that’s how I felt.

The second time my birth plan was to have no plan. I had a general idea of what I wanted to happen which I relayed to my midwives and nurses. But there was nothing set in stone in my mind. Which worked far better for my personality. No disappointment to deal with and everything still went great, though of course not exactly how I expected.

Now I am about to have my third baby. And by now I have a really good idea of how I’d like the experience to go. That is what led me suddenly away from a planned hospital birth 2 weeks ago, and settling instead on a birth center.

What you want your birth experience to be and your birth plan to be is fully up to you. It can be as specific or as laid back as you need it to be. But the key is to keep your personality and not only your desires in mind when creating it. If you get really disappointed when nothing goes to plan, maybe you might want a more lenient plan.

Just a thought.

3. Prepare your perineum with essential oils.

This was what I believe to be my secret weapon to an easy childbirth and recovery.

Essential oils are compounds extracted from plants that harness not only the amazing strong smells of plants but also their concentrated healing properties.

After much research, I created a 6-week plan of custom essential oil blends to prepare my perineum for labor. After suffering 2nd-degree tears that took over a year to feel normal again with my first labor, I was ready to do anything I could to entirely avoid that experience again.

AND I DID! (Avoid it that is.)

Learn exactly how to prepare your perineum for childbirth using essential oils. These oils are safe for pregnancy and specifically selected to nourish, moisturize, and prepare the skin for stretching.

4. Prepare your perineum with massage.

This is something that totally freaked me out with my first baby. I didn’t want to be massaging and stretching out down there. I mean, of course, it HAD to stretch out to get a baby out. But I didn’t want to help it along and stretch it out any more than it had to be.

Well, that was foolish. By properly preparing your lady parts for the stretching to come you are actually a lot more prone to getting them more closely back to how they started.

So, learn how to do perineal massage and prep that part of yourself for the big day. You can even use the special essential oil blends from #3 for even better results. (That’s why this link is directing you to the same post. Along with the essential oil blends to prepare for labor and delivery, that post also explains how to properly do a perineal massage.

5. Practice the malasana pose daily.

Once again you want to prepare for labor. You want to be strong and flexible for the possibly long and arduous day ahead.

The simple yoga stretch known as a malasana is the best yoga pose for preparing your perineum for labor. A malasana is a deep squat where your booty is almost touching the floor. Knees are spread wide and held out with your elbows.

Relax in this position twice a day for as long as it is comfortable. 20 seconds is a good goal. Deep breathing and calming your mind during this time can also help you prepare for labor.

6. Keep your pelvic floor strong.

There is not a single body part that is going to be strained more from pregnancy and delivery than your pelvic floor. While I stayed fit with baby #1, I neglected to work on my pelvic floor throughout my entire pregnancy.

After pushing out a baby, tearing and healing, that still left me with a weak pelvic floor and a slight prolapse. Causing embarrassing incontinence for a long time.

My pelvic floor was so weak postpartum I couldn’t do a kegel at all. Nothing would happen. I ended up working with a physical therapist to FINALLY rectify the problem.

By keeping my pelvic floor strong with not only Kegel’s but an entire pelvic floor strengthening routine through my entire second pregnancy, it was a lot easier to recover those muscles postpartum. I’m pretty sure not tearing by preparing with essential oils and perineal massage helped make that recovery much easier as well.

I’m sharing all these tips I used in an order that makes sense, to build upon each other and be the most help so you too can have an easier childbirth and postpartum recovery!

Check out how to strengthen your pelvic floor and do Kegel’s correctly here!

7. Continue taking high-quality food-sourced vitamins through your recovery period.

Did you know that you are supposed to continue taking your prenatal vitamin during breastfeeding as well as during your pregnancy?

Taking a high-quality food sourced prenatal vitamin will not only ensure that no matter what nutrients your diet may lack from day to day, that baby still gets the nutrition they need… but also that YOU get the proper nutrients that you need for postpartum healing.

The postpartum period will be a whirlwind of little sleep, tons of messes, and overall exhaustion. Being sure to take your prenatal vitamin continually during that time can make your recovery go a lot smoother.

If you aren’t sure if your prenatal is high-quality, food-sourced, or contains the right type of folate you can learn everything you need to know about prenatal vitamins here.

RELATED: To keep your nutrients high for an easier postpartum recovery, check out “Healing Postpartum Freezer Meals for Breastfeeding Moms.”

8. Wear a postpartum girdle/bellyband.

Wearing a belly band support girdle after having a baby is really helpful for the recovery period.

A belly band not a magic belt that is specifically going to shrink your belly down faster.

Instead, wearing a postpartum girdle is about training your body and your muscles back to where they should be. A postpartum girdle helps to:

• remind you to hold in your abdomen
• remind you to stand and sit up straighter
• improve your posture
• holds things in place while all your organs shift back to their prepregnancy positions

I found that wearing a belly band postpartum was a huge help in keeping everything that’s loose where it should be and helping remind me of my posture.

There are lots of different postpartum belts available that drastically range in price.

The most popular top of the line product is the Bellefit. This corset probably offers the most support but is definitely an investment. Think, something you can buy now and use for subsequent pregnancies.

Another highly popular brand for postpartum belly wraps is the Belly Bandit. These take a huge leap down in price but do not offer the same level of support as the Bellafit. And overall they are still quite expensive. However you may find them more comfortable and less restrictive.

Don’t worry though, if these aren’t up your alley and are out of your price range there are some super great postpartum belly wraps for even a fraction of the price of the Belly Bandit.

Some postpartum girdles will provide support from your ribs down to your hips, and others just wrap your belly. This doesn’t necessarily make one better than the other. Personally, I like having a full support girdle.

But you need to take your personal comfort levels into consideration as well. You should be ready to wear this postpartum wrap for at least 6-8 weeks postpartum. So be sure your choice is a good fit for you.

You can pick up any of these different styles for only about $20 give or take.

• 3-in-1 postpartum belly wrap girdle (my personal favorite style)
• Brabic slim, non-bulky postpartum waist trimmer
• Emma + Ollie postpartum belly wrap band
• NYOrtho abdominal binder lower waist support belt

9. Be sure to add extra easy nutrients into your busy days.

The postpartum days and even months will be a whirlwind.

You will be busy every second. You will be sleep deprived. And your hormones will still be all over the place as your body comes back to normal and adjusts to breastfeeding.

When you are in that crazy postpartum period it is really difficult to focus on your own nutrition, but it is really important!

You have just lost a lot of blood and fluids and will be losing a lot more for weeks to come. Your muscles and ligaments need to rebuild and recover and all that takes a lot of nutrition and also a lot of protein.

My secret to being sure I get that nutrition in postpartum in a 5 second, low calorie, nutrient-dense way is protein shakes. Don’t get me wrong, I love creating fancy lactation smoothies loaded with extra scoops of fruits and nutrients, but I don’t always have time for that postpartum.

What I do have time for even with one hand is to pour some almond milk in a glass and stir in some awesome protein powder that is rich in vitamins, antioxidants, amino acids, digestive enzymes, and greens. AND tastes great.

Because no matter how healthy something is, if it’s disgusting, it’s tough to stomach. That why I always keep a high quality super clean protein powder like Ora Organic vanilla on hand postpartum (they both come in multiple flavors too). Because I know I am giving myself the nutrition I need with the seconds I have to spare and it tastes great and makes me feel refreshed.

I have a handful of protein powders I love but I really adore Ora Organic’s So Lean and So Clean. There are only a couple protein powders that make me feel satiated, refreshed, and bright is really the best way I can describe it. My body and gut are happy after eating them, and Ora does that for me!

RELATED: Learn all my secret tips to losing the 35 pounds of baby weight before 6 weeks every time.

10. Stock Up on Healing Postpartum Meals NOW!

If you are looking for the BEST way to nourish your body postpartum after filling in with nutrient dense protein shakes you can try my little secret trick, freezer meals!

I used these freezer meal recipes that increase breastmilk supply for the first 6 months postpartum. It really helped my body to repair and kept my supply high while helping me create rich breastmilk for my new baby.

Plus I was able to save hours of headache meal prepping by creating freezer meals in batches over my last trimester. It’s a win, win, win and major sanity saver! I didn’t have to cook dinner for a full month postpartum and was eating nutrient dense easy dump and go freezer meals the whole family adored!

This is the steal-of-a-postpartum recipe book I used!

Wrapping Up How to Prepare for an Easy Birth and Postpartum

Childbirth and recovery will always be tough, but it doesn’t have to be horrible!

By properly preparing for labor and delivery you can possibly avoid tearing, have an easier birth, and have an easier recovery period!

I hope that you are able to apply some of these tips that were a huge help to me, and see the same amazing results!

If you hung out to this part of the post I have a super awesome trick to make the postpartum adjustment easier. Get baby to sleep on their own. Newborns like to be held and snugged. How could they not? They think they are still a part of you.

But once you’re up and moving postpartum, carrying baby while they sleep 24/7 isn’t going to help your body recover at all. In fact it can become a huge hindrance.

So pick up the amazing Zen Swaddle now. It’s what I use… because once I needed to start some pelvic floor and diastasis recti repair exercises baby needed to sleep in her bed. The Zen Swaddle has weighted spots on it that mimmick the feeling of baby being held! What?

So to further your postpartum healing and help baby sleep on their own try out the 100% money-back guaranteed Zen swaddle now.

The post 7 Way to Prepare for an Easier Childbirth and Postpartum Period appeared first on The Perfect Pregnancy Plan.

Pregnancy is exhausting, learn amazing tips to fight pregnancy exhaustion. Not just the first trimester is tiring as you may have been led to believe. Pregnancy is exhausting from the day you get pregnant, until the day you deliver… and actually beyond that.

Learn some amazing tips that can make you feel less exhausted and more vibrant while you are growing a human inside you!

Please consult your trusted physician before beginning any new exercise routine or before changing your diet or supplements. This post contains affiliate links to items I own and love and am confident will benefit you immensely! You can read the full disclosure here.

How Exhausted I Feel This Pregnancy

Let me preface by saying that this is my third pregnancy! I already have a 9 and 4-year-old. I’m convinced each subsequent pregnancy is more and more exhausting, and I’m sure that’s because your plate is way more full than it was with that relaxing first pregnancy.

Ah for the long days of digging a hole in the sand to stick my bump in while laying on the beach while vegging on TV shows in the evening. Don’t get me wrong, I absolutely love the place I’m at in motherhood, but those relaxing super pregnant days with baby #1 were nice too.

Ever since back to school this year you know how I’m feeling? Kinda like I’m drowning.

And I’m NOT going to let that happen!

I know I’m not alone. Lots of us moms start to feel overwhelmed this time of year. If you already have other children, this time of year either means lots of you running around, or lots of hours devoted to school at home. (We are the latter.)

Either way, your plate is suddenly full.

If this is your first baby, that doesn’t absolve you from complete overwhelm and exhaustion in the fall months. With work, possibly school, and holidays your pregnancy is probably exhausting right now!

5 Ways to Fight Exhaustion in Pregnancy and Have More Energy

1. Get better sleep.

You are going to be tired. You’re going to be tired in every trimester, not just the first (although the level of exhaustion in that first three months is a bit overwhelming).

As you get bigger, sleep becomes really hard even though you’re so tired. One lifesaver is a pregnancy pillow.

And don’t fall for those “awesome” coupons in all the baby magazines claiming to get you a free pillow. Ya, it’s “free,” with $50 shipping! Amazon’s Choice pregnancy pillow for around forty bucks! It’s an absolute steal for the difference it makes in your sleep!

2. Plan ahead.

Whether this is your first or fifth pregnancy, as baby gets nearer you will feel the overwhelm of things to get done before baby arrives.

Plan ahead. Make lists. And check them off.

Getting organized about baby’s arrival will really help you feel more at ease. So what if your hospital bag is ready 3 months in advance? You know what? It’s ready now and so are you, one less thing to stress on, check!

3. Try a pregnancy-safe detox.

Our daily lives build up tons of toxins in our system. From the foods we eat to the air we breathe toxins are everywhere. They can cause fatigue, illness, a sluggish gut, and more.

Typically you will hear to avoid detoxing entirely when you are pregnant. However, there are a couple of safe ways to gently detoxify during pregnancy that are safe for baby.

It’s definitely true, you CANNOT do a full detox program, or a juicing diet, or anything drastic during pregnancy.

However here are the gentle detoxifying options that are recommended during pregnancy to avoid toxic overload and the extra exhaustion it can cause.

One safe way to eliminate toxins while pregnant is by taking chlorella daily. I personally take a spirulina/chlorella blend because I’m currently pregnant and the spirulina is high in iron and folic acid, so why not take them both in one pill?

Secondly, you can also try a detox bath with 1 cup. epsom salt, 1/4 c. baking soda, and 2 tablespoons bentonite clay.

Soak for at least 20 minutes and be sure to rinse off after!

4. Be sure to get in prenatal exercise.

Carve out 30 minutes a day for activity.

At this busy time of year, it is far too easy to get so wrapped up in the daily grind that day after day goes by and you haven’t made time to squeeze in that workout.

Exercise gives you endorphins, helps you sleep better, and improves your overall health.

If you can’t seem to find even 20 minutes a day right now, get creative. Do lunges while you vacuum the house, park extra far away when you go grocery shopping, and do some calf raises while you do the dishes. Be sure you know how to exercise safely in pregnancy.

Exercise will help you:

• sleep better
• release endorphins
• ease pregnancy-related aches and pains
• prepare for labor

5. Eat Well.

What you eat during pregnancy is so important! It is more important for growing a healthy baby than we ever previously thought! We now know that what you eat while baby is in utero can actually turn the expression of certain genes on or off: setting them up for their entire lives.

Learn 5 foods you should definitely be eating during pregnancy to grow a healthy baby.

The food that you eat is not only important for proper baby growth, but for fueling your tired pregnant body as well. A constant supply of nutrient-dense food can help keep your energy levels more stable.

Avoid high carbohydrate foods which cause an insulin spike and result in your feeling sluggish after. If you eat something high in carbs (even fruit) be sure to combine it with a snack that is high in healthy fat and protein, like nuts. This will help even out that spike and drop in energy.

Also, eating small amounts more often helps ease that starvation feeling you get while pregnant AND help ease nausea. Both cause you to feel even more tired. So keep some healthy snacks on hand at all times.

Wrapping Up How to Fight Exhaustion in Pregnancy

Pregnancy is going to be tiring, after all, you are growing a human from absolute scratch inside your body.

But with the right tips and tricks up your sleeve, you can feel as energized as possible and fight off that extreme exhaustion.

Above all remember to listen to your body. If it is telling you to turn in 3 hours early tonight, do it. If you feel you need a day of no exercise and watching way too much TV, go ahead. Most things are ok in moderation.

Rest when you need to, stay as active as you can, eat and sleep well.

The post How to Fight Pregnancy Exhaustion appeared first on The Perfect Pregnancy Plan.