20 WEEKS TO BLISS

YOUR 20-WEEK GUIDE TO A HAPPIER PREGNANCY

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WEEK

14

MONDAY

Fitness: Cat Cow, 10x Reps

While on all 4’s, exhale as you do a gentle kegel to activate your pelvic floor muscles while gently “hugging your baby” at the same time to round your spine. Inhale to lengthen your spine. Do 10 slowly with focus on your breathing.
Credited: Erica Ziel, Knocked-Up Fitness

TUESDAY

Superfood of the Day: Sweet Potatoes

Sweet potatoes contain Vitamin C, fiber, and large amounts of potassium. Roast sweet potatoes in a 400-degree oven for 15 to 20 minutes. Serve as a side dish with any dinner.

WEDNESDAY

Meditation: Sing

Recommended: Use BellyBuds with WavHello’s Free VoiceShare App to record your voice and play it to baby-to-be.
You don’t need to have a stellar voice to sing to your baby. You are not on stage, and no one is watching. Singing to your little one creates a vibration that is soothing and/or will activate movement. It’s great for you, too, as you will be reminded of your own child-like play.
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: Prevention of Hair Loss

To help prevent hair loss, remember to eat Vitamin A foods for a healthy scalp, Vitamin B for hair growth, and Vitamin C for healthy, strong hair.