20 WEEKS TO BLISS

YOUR 20-WEEK GUIDE TO A HAPPIER PREGNANCY

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WEEK

19

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: Peas

Peas are a great source of protein, calcium, magnesium, and folic acid. Peas are easily absorbed by our bodies and are packed with Vitamin C. Peas are great for a travel snack. Lightly coat them in olive oil, salt, and pepper.

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

WEDNESDAY

Yoga: Sitting Side Stretch

You’ll begin to feel your sides pull and tighten as your beautiful little baby grows. This pose lengthens and stretches your sides, opens your hips and provides relief from the weight you carry around all day. Move slowly into this stretch, and with each deep breath, melt a little further into the pose.
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: Maternity Robe

Before your hospital day arrives, remember to purchase a maternity robe to make your pregnancy as comfortable as possible.