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20 WEEKS TO BLISS
YOUR 20-WEEK GUIDE TO A HAPPIER PREGNANCY
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WEEK
01
MONDAY
Fitness: Squats + Rotations, 10-20 reps
Stand in a comfortable wide squat (sticking your booty slightly back) with your arms out in front (holding an exercise band or hand towel). Exhale as you stand (keeping your glutes engaged), rotating towards your right as your left leg and toe pivot with you, allowing you to rotate your hips easily and to reach your arms up overhead. You should feel a light core connection, your booty working, and a lengthening of your spine. Inhale as you return to your starting squat position. Then rotate to your left, making sure that your right leg and toe pivot with you.
Credited: Erica Ziel, Knocked-Up Fitness
TUESDAY
Superfood of the Day: Avocado
Avocados contain healthy omega-3 fats, which are good for your baby’s brain development. Easily incorporate avocados into your diet with a side of guacamole and chips or a chicken avocado salad
WEDNESDAY
Meditation: Say “Good Morning"!
Recommended: Use BellyBuds paired with WavHello Studios Journey into Pregnancy - Guided Explorations Into the 3rd Trimester.
When you wake and roll over in bed, take a moment to place your hands on your tummy and say “Good Morning” to your little one. This is a wonderful time to connect before you start your day. You can use this time to make a wish, say a prayer, set an intention, or simply “cuddle” with your belly and baby.
Credited: Elyse Falzone, Awaken Your Soul
Yoga: Child's Pose
Child’s pose is a favorite pose for pregnant moms as it helps relax your lower back. It slowly opens your hips and allows your arms to get a good stretch as well. Use this when pure exhaustion creeps in and all you want to do is take a nap! As your belly grows bigger towards the last trimester, you can tuck your toes under and create more space. Remember to relax, breathe, and totally surrender in this pose.
Credited: Elyse Falzone, Awaken Your Soul
THURSDAY
Fitness: 30-Minute Walk
Taking a walk out in nature brings a calm, loving energy to your system. You and your baby will feel it. Look at the flowers, smell the air, and feel the breeze. When you awaken your senses, your body comes alive and rejuvenation occurs. Walking for just 30 minutes during your pregnancy will help keep your heart strong and muscles toned.
FRIDAY
Beauty: Prevent Stretch Marks
Prevent stretch marks by rubbing organic, unrefined coconut oil on stomach, breasts, and any prone areas in the morning and before you go to bed throughout the 20-week program.
