20 WEEKS TO BLISS

YOUR 20-WEEK GUIDE TO A HAPPIER PREGNANCY

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WEEK

15

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: Whole Grains

Wholes grains contain fiber, vitamin B, iron, folic acid, and zinc. Enjoy whole grains by eating whole- grain oatmeal, brown rice, or whole-grain crackers paired with cheese for a delicious snack.

WEDNESDAY

Meditation: Take 3 Deep Breaths

Whether you are pregnant or not, this is one of the most powerful tools you can use throughout your day: As often as you need, slow down and take 3 deep breaths. Inhale through your nose, and exhale through your mouth, releasing any tension, stress, or hormonal craziness you may feel. Then smile after you complete your 3 breaths. It feels really good!
Credited: Elyse Falzone, Awaken Your Soul

WEDNESDAY

Yoga: Bound Angle or Butterfly Pose

Open your hips and breathe deeply. This pose offers relief in your hips and strengthens your lower back. Feel free to simply sit in this position and meditate or fold forward a little bit and reach your hands to the floor. Breathe warm, loving energy into your hips, and let gravity do its job.
Credited: Elyse Falzone, Awaken Your Soul

THURSDAY

Fitness: 30-Minute Walk

Recommended: Use BellyBuds and create your own favorite music playlist with our Free VoiceShare app. Play your favorite songs to your little one!
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: Healthy Teeth

Did you know having healthy oral hygiene can lead to a healthier pregnancy and possibly delay premature births? Remember to keep your teeth clean and well-flossed, as a healthy mouth leads to a safer and healthier pregnancy.