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20 WEEKS TO BLISS
YOUR 20-WEEK GUIDE TO A HAPPIER PREGNANCY
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WEEK
16
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: Pumpkin Seeds
Pumpkin seeds are filled with magnesium and iron. They also are a great source of omega-3 and protein. Omega-3 helps with your baby’s eye and brain development. Pumpkin seeds are a great snack, salad, or soup topper.
WEDNESDAY
Meditation: Speak Affirmations
Recommended: Use BellyBuds with WavHello’s Free VoiceShare App to record your voice and play it to baby-to-be.
An affirmation is a positive statement or encouragement to support a healthy mind-set. There is no right or wrong here. Simply speak what you feel to your baby. “You are so loved.” “You are strong and healthy.” “You are confident and creative.” “Mommy loves you!” When you speak beautiful, loving words to your darling bundle of joy, you are already supporting him or her with worthiness, love, possibility, and more.
Credited: Elyse Falzone, Awaken Your Soul
WEDNESDAY
Yoga: Tree Pose
Regain composure and feel grounded once again. Tree pose is so powerful to bring you back to Earth! Sometimes those hormones can get a little crazy, but tree pose brings focus, balance, and grounded energy your way. Practicing this pose on a regular basis will support your transition of balance as your belly continues to grow.
Credited: Elyse Falzone, Awaken Your Soul
THURSDAY
Fitness: 30-Minute Walk
Recommended: Use BellyBuds paired with Rock-a-Belly album for Pregnancy by WavHello.
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: Natural Hair Dye
Brown to red hair: Use dye that comes from the henna plant to achieve a brown or red hair color. Very dark to black hair: Use henna dye with indigo. The indigo plant has a dark-blue tint that makes hair become very dark and even black. Also, black walnut hull powder placed in hot water can be used to turn hair very dark. Use more powder to gauge your preference of hair darkness. Dark-Blonde Hair: Use chamomile, calendula or rhubarb root tea. These teas can be used as a lightening effect.
