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20 WEEKS TO BLISS
YOUR 20-WEEK GUIDE TO A HAPPIER PREGNANCY
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WEEK
20
MONDAY
Fitness: Full Lunges, 10 reps on each side
Use light dumbbells, soup cans, or no weight at all. Stand in a forward lunge, feeling your weight in your front leg and sticking your booty slightly back while reaching your arms gently out in front of you. Exhale to stand as you bring your arms to your side {squeezing those triceps} as you stand up, bringing your left leg all the way through and up, which greatly challenges your core {for added balance, keep your back leg on the ground}. Inhale to return to your starting lunge. Continue for 10 reps; then switch sides.
Credited: Erica Ziel, Knocked-Up Fitness
TUESDAY
Superfood of the Day: Greek Yogurt
Greek yogurt is a great source of protein and provides pregnant women with probiotics / healthy bacteria. Probiotic foods help with combating unhealthy bacteria and reduce risk of prenatal infection, early labor, and allergies for your baby.
WEDNESDAY
Meditation: Self Love and Care
Remember to take care of yourself. Check in and ask yourself what YOU need. Is it a massage or support with chores? Maybe you need a couple of extra naps. Taking care of yourself is the most important thing to remember to do. Ask for what you want. When you are mindful of your own needs, you will notice how supported you feel and how at ease and in flow your life will be.
Credited: Elyse Falzone, Awaken Your Soul
WEDNESDAY
Yoga: Corpse Pose
Recommended: Use BellyBuds paired with Journey into Pregnancy by WavHello.
While you can still lie down on your back, use this pose to bring relief to all parts of your body. Relax your mind, body, and soul. You can even place your hands on your belly for added connection with baby. Once your belly is bigger, simply shift to your side as if you were going to sleep, supporting yourself with lots of pillows. Believe it or not, this pose can be just as powerful and effective as the others.
Credited: Elyse Falzone, Awaken Your Soul
THURSDAY
Fitness: 30-Minute Walk
Recommended: Use BellyBuds paired with Mozart for Mother and Child 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: Prenatal Massage
A great way to de-stress is to get a prenatal massage to relieve any unwanted tension in your body. Staying calm and stress-free will help you and your baby have the best pregnancy possible.
