20 WEEKS TO BLISS

YOUR 20-WEEK GUIDE TO A HAPPIER PREGNANCY

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WEEK

04

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: Prunes

Prunes are filled with fiber and can help your digestive system run smoothly. A healthy amount of fiber can even prevent the risk of developing preeclampsia. Preeclampsia can bring adverse side effects, such as high blood pressure, swollen feet, and protein in urine. A serving size of 5 prunes has 3 grams of fiber. Pregnant moms should aim for 25 grams of fiber daily. Add prunes to an almond milk and banana smoothie or to your favorite oatmeal.

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 con dent 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

THURSDAY

Fitness: 30-Minute Walk

Recommended: Use BellyBuds paired with Motown for Moms-to-Be 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: Makeup Tips

Use Bare Minerals and Garnier. Bare Minerals has amazing, lightweight products. If you are pregnant during the summer, anything light on the skin helps. Garnier has an amazing and CHEAP tinted moisturizer. Perfect for those simple, hot summer days.
Credited: Ashley Sander, Fashion and Beauty Blogger