1st Pregnancy Vlog! How to do the Bikini Series Pre & Postnatal ♡
Hey loves! I’m so excited to get this series going, especially for all of you that are planning, currently pregnant with me, and postnatal. The woman’s body is so remarkable and as we go through everything, we get to do it together. I have so many exciting things planned for you on this journey, and knowing there are over 8,000 of us currently pregnant together in the community is so beautiful! If you haven’t taken my survey, take a few minutes after the video and take it HERE
! I’ll be sending special tips and advice to everyone who fills it out that won’t be found anywhere else. Today I’m sharing everything that I’m eating, what I’m avoiding, and how I’m working out— and how 1st trimester was! Below are my exercise modification suggestions~ more are coming along with prenatal workouts!
The smoothie I’ve been having is below! It’s packed with folate, fiber, potassium, and antioxidants. Let's call it the "Oh Baby" haha
OH BABY SMOOTHIE
• Handful spinach
• Half handful of kale
• 1 frozen banana (pre-sliced)
• 1/2 cup fresh blueberries
• 1 Tbs unsweetened coconut shavings
• 1 scoop Vanilla Tone It Up Protein
(plant based protein)
• 1 cup almond milk (add more as needed when blending)
Put all ingredients into blender and blend! Add almond milk if you need to blend more. Top with 1 more Tbs coconut shavings, 2 tsp hemp hearts, and blueberries. Enjoy mama!
*** A lot of you have been asking me if I’ve been adding our protein to my smoothies while pregnant. I am! I love our ingredients and I feel great having it every day (chicken and meat actually started sitting wrong with me first trimester, so it’s been amazing to add a plant based protein). If you’re pregnant or breastfeeding, ask your doctor since we’re all unique and you may have different needs.
Here are the Certified Organic, Non GMO, Gluten Free, Plant Based ingredients in your protein to share with your doctor: Organic Pea Protein Isolate & Pumpkin Seed Protein, Organic Natural Flavors (vanilla), Guar Gum (makes it smooth~ it's in things like almond milk and yogurt), Monk Fruit extract that makes it sweet + a little Sea Salt. It’s so clean! :) That’s why we made it for this community!
I’ve been also looking into ingredients in my deodorant, make up, lotions, and household items. Remember that your skin is the largest organ on your body, absorbing everything. Check your labels! I’ll do another post soon on labels soon. I've been picking up things from the Honest Company and using natural make up brands like Tarte cosmetics and deodorant from Schmitts.
FILL UP THAT BUMP!
Here are some more foods with Folate~ remember to take your mutli vitamin that has folic acid. I also take DHA every day.
Dark leafy vegetables (spinach, kale, collard greens, romaine). Asparagus, Brussels sprouts, cauliflower, beets, broccoli. Load up on citrus fruits and beans. I’ve been loving lentil soup and adding garbonzo beans to everything!
Right now, I'm following the Tone It Up Nutrition Program
! I'm incorporating salmon to get my Omega-3 (DHA & EPA) helping lil baby develop a brain and eyes! So wild to think! I'm also eating lots of legumes, egg whites, yogurt (I'm craving it like crazy), dark leafy veggies all day errday, lean proteins, avocados, sweet potato (love it sliced on the grill when I'm French fries) and tons of citrus fruits-- in the video I talk about how many clementines I eat! They're in my purse, at my desk, I bring them on walks~ I've never had so many in my life!
BRING ON THE KALE BABY!
Here are foods I'm avoiding~ again, like I say in the video, these are my personal preferences. Not all pregnant mamas avoid every item on the list.
• Wine :( I'm having tequila fomo today for Cinco De Mayo, haha.
• Coffee - some mamas still have a cup, but I'm not craving it, so I'm not having.
• Kombucha - probably one of the first things I'll have post natal! I'll come back to you Health-Ade! :)
• Apple Cider Vinegar (unless posterized)
• Unpasteurized Juices - so think bottled juices on the shelves. I've personally been getting fresh made juices from a place that I love and trust.
• Soft cheese ~ you girls know I'm not a cheese gal, but this is a no no. You can ask if it's pasteurized. Avoid cheese like feta, brie, blue veined, camembert, queso fresco, and queso blanco. At restaurants they'll tell you if their cheese is pasteurized if you ask!
• Deli Meat
• No sprouts (sprouts like alfalfa, clover, radish, mung bean sprouts)- they can carry bacteria that's not safe for the baby
For all of you that haven't joined the Tone It Up Nutrition Program yet~ it's amazing! Read more about it HERE!
A FEW TIPS!
~ Planning for a baby right now? The entire community is sending you love!!! Consult your doctor to make sure you’re good to participate in an exercise program. I’m sending you a BIG hug right now! ~ For all of you that are pregnant~ congratulations!!! As always, consult your doctor before you do Tone It Up, exercise, and ask any personal needs for your nutrition. I don’t know everyone’s unique journeys, so it’s important that you check to make sure you’re cleared to workout. ~ For all of you that are post natal~ AHHH! You made a baby! Congrats mama!!! I’m going to have lots of questions for you! Same as above, consult with your doctor to make sure you’re cleared to exercise and any unique needs you need nutrition wise. ~ Breastfeeding? You probably heard that you're burning through an additional 400-600 calories a day! Keep your energy levels up and fuel your body with more calories throughout the day (healthy calories that is!). When you're following the Tone It Up Nutrition Plan
, you can easily add healthy, nutrient dense calories throughout the day from foods like avocado, nuts, seeds, nut butters, coconut, and healthy oils. Healthy fats add up and give you sustainable energy. Also, add foods like salmon, lean protein, fruits, vegetables, grains, legumes~ basically everything on the Tone It Up Nutrition Plan
is amazing for you and fueling your baby right now. When working with my postnatal clients, I've never recommend using breastfeeding as a sole way to lose weight, or it may decrease the amount of milk supply for your baby. Instead, increase your energy levels with healthy calories and when cleared by your doctor, add cardio and your daily toning moves from Tone It Up
to lose weight and tone up. Be patient with your body~ it's so beautiful and capable of miracles!!! I'm going to be doing so much more including nutrition and workout programs for Pre and Post Natal~ so stay tuned!
WORKOUT MODIFICATIONS TIPS:
We’ll be coming out with modifications throughout the Bikini Series ~ so make sure to follow my Instagram at @Katrinaascott
& Kristina who is in her 3rd trimester at @StudioToneItUpKristina
! We’ll be doing the Daily Moves with the below guidelines! Follow our stories each day to see modifications! *** 1st trimester— you can start following these guidelines as practice for your entire pregnancy! I did, so it felt more second nature to continue.
- We are modifying by simplifying- going into a plank, and standing back up into a squat. This is a personal preference
you can do them or break the move down and do it more gentle on your body. Again, your preference.
- Any moves that involve twisting of the torso, we are modifying by facing straight on. If it’s a squat chop, we are just staying straight on. If it’s a v-sit twist, we are staying in a frontal plane.
• HIGH INTENSITY-
This all depends on your fitness level pre-pregnancy. A lot of doctors say don't let your heart rate go above 140 bpm, but others say it's ok if has already been in your routine. If you've been an avid runner, you may have a heart rate of 110 running vs me...who wasn't running pre-pregnancy, so if I went out for a run, my heart rate would be like 160, haha. So I'm power walkin'! Again, consult your doctor and do what's best for your gorgeous bod!
• ABS ON BACK 'supine'-
If it’s a video, a daily move, or you’re in a class, do a plank or plank on knees. Make it fun with some knee taps! I also like side planks and standing knee lifts (stand and lift one knee at a time working the lower abs!)
*** Keep in mind that your joints are hyper-mobile, especially in the 3rd trimester, so take deep stretching and jumping easy mama!
~ Some of these are just our preference. Do what feels best on your body and your fitness level and of course, consult your doctor :)
LATER IN YOUR PREGNANCY~
Later on, you may find discomfort in bridge or in planks on your hands and forearms (especially if your belly is big now too!! Yay!)
Kristina is using an exercise ball or bench for support for her upper back. Make sure you have your legs really wide for balance. A bench or an ottoman at home is more sturdy. Do what is best and safe for you and your fitness level and what you are used to from pre-pregnancy.
For planks, push ups, and anything on the hands, Kristina is using a bench or elevated step to modify. You can also do push-ups against the wall!
If you find yourself off balance, you can always use a bench, bar, or wall for support. Depending on how active you were before your pregnancy, you may feel more or less balanced. It’s all unique to YOU!
I'll say it one more time too~ always consult your doctor before participating in any exercise program or before a nutrition program. Every woman is unique and you may have different needs than me and Kristina. These are all our opinions and personal experiences.
LOVE ALL THESE PICS FROM THE COMMUNITY!!!
I can't even begin to explain how grateful I am to have so many of you on this journey with me! I can't believe that what Karena and I once dreamt up is so much more. It's so special that so many of us can go through experiences and connect with others in the community that are going through (or have been through) the same thing whether it's a challenge, a struggle, a miracle, a celebration~ we're always there for one another. I feel so blessed every day~ you're all of my inspiration and my strength, so thank you! Love you!!!! xoxo Kat (and baby! :) PS~ Make sure to take my quick survey
so I know to send you exclusive videos and info!!!