Pregnancy is an incredibly special and transformative time, but it’s also a period where your body goes through some serious changes. As both a dietitian and a personal trainer, I know firsthand how essential it is to maintain a healthy lifestyle during these months—not just for you, but for your baby as well. Two key areas to focus on during pregnancy are exercise and nutrition. These play such a vital role in keeping both you and your baby healthy throughout your pregnancy and beyond.

I created my GOOD // SWEAT Pregnancy Program, a 26-week guide, to help expecting mothers like you, stay active and empowered throughout pregnancy. It’s designed to support you every step of the way with safe, effective workouts and nutritional guidance that you can trust, backed by expert advice from a pelvic floor physical therapist. Whether you’re in your second or third trimester, this program is tailored to meet your unique needs as your body changes.

In this post, I’ll dive into why staying active and eating right are so important during pregnancy, and how my Pregnancy program can help make it easier for you to fit these habits into your routine.

Why Nutrition Matters for Pregnant Mothers

Eating during pregnancy isn’t just about increasing your calories; it’s about making sure you’re giving your body (and baby) the best possible fuel. You’re now providing nutrients for two (and not necessarily eating for two, but more so focused on adequate vitamins and minerals), so it’s important to make sure your diet is filled with the good stuff.

If you need supplements recommendations, check out this blog post where I share all the supplements I took and break it down.

1. Supporting Your Baby’s Development

Your baby is relying on you for everything, and that includes nutrients like folic acid, iron, calcium, and protein. These are critical for things like brain development, building strong bones, and forming your baby’s spinal cord. For example, folic acid helps prevent neural tube defects, while calcium is essential for strong bones and teeth.

You can easily get these nutrients from whole foods like fruits, vegetables, whole grains, lean proteins, and dairy alternatives.

2. Preventing Pregnancy Complications

Eating a balanced, nutrient-rich diet can help lower the risk of pregnancy complications like gestational diabetes, preeclampsia, and anemia. These conditions can pose challenges for both you and your baby, but focusing on a wholesome diet can help reduce your risk.

A fiber-rich diet with healthy fats, for instance, can go a long way in keeping your blood sugar levels steady and help prevent gestational diabetes.

3. Keeping Your Energy Up

Pregnancy is exhausting!! Your body is working overtime, so it’s no wonder you feel tired. Eating small, balanced meals throughout the day that include healthy carbs, lean proteins, and fats will help maintain your energy. Think fresh fruits, quality proteins, lots of fiber, for that slow, sustained energy release.

4. Managing Healthy Weight Gain

Gaining weight during pregnancy is totally normal (and expected!), but gaining too much or too little can cause complications. Eating a balanced diet ensures that both you and your baby get the right nutrition without unnecessary or inadequate weight gain, helping to avoid issues like gestational diabetes or delivery difficulties. Instead of focusing on calories, you know I prefer to focus on food as FUEL.

Why Consistency Exercise Matters for Pregnant Mothers

Wondering if it’s safe to exercise during pregnancy? Not only is it safe for most women, it’s super beneficial. Exercise helps you feel better, stay strong, and prepare for labor—just as long as your routine is adapted to your pregnancy. That’s why I created the GOOD // SWEAT Pregnancy Program with safe, effective workouts designed specifically for expecting moms to stay consistent.

Whether it’s strength training, prenatal yoga, or low-impact cardio, my Pregnancy Guide will guide you through the right exercises to stay active without overdoing it. Here’s why staying active is so important:

1. Boosting Your Mood and Mental Health

Pregnancy hormones can lead to mood swings, stress, and even depression at times. Exercise releases endorphins, those feel-good hormones, that help lift your mood. Whether it’s a walk, a swim, or some prenatal yoga, staying active keeps your mental health in check.

2. Prepping for Labor

Let’s be real—labor is tough. I can confirm firsthand lol. Read about my Birth Story here. Exercise helps build strength, endurance, and flexibility, all of which make the whole process easier. Stronger muscles and better cardiovascular health can even help reduce discomfort and speed up recovery afterward. My program is specifically designed to help prepare you physically for labor, with movements that strengthen your core, pelvic floor, and other key muscle groups. Keeping a consistent pregnancy workout routine is key!

3. Managing Weight Gain

Just like nutrition, exercise helps keep your weight gain in check. Staying active reduces the risk of excessive weight gain, which can lower your chances of complications like high blood pressure or gestational diabetes. Low-impact activities like walking or swimming are great ways to stay active without overdoing it.

4. Easing Pregnancy Discomfort

As your belly grows, so do common pregnancy complaints like back pain, swelling, and even constipation. Exercise helps alleviate a lot of these symptoms. Stretching, for instance, can ease back pain, while walking helps reduce swelling and keeps your digestion moving.

5. Improving Sleep

Finding a comfortable sleep position during pregnancy can be a challenge. Exercise can help improve your sleep quality by reducing stress, boosting circulation, and relaxing your muscles. The GOOD // SWEAT Pregnancy Program includes relaxation techniques and stretches incorporated into the workouts that can help you get better rest at night. As for pillows, here was my favorite pregnancy pillow that has a cooling fabric. It was a game changer!

How my GOOD // SWEAT Pregnancy Program Can Help You Get Started

If you’re unsure where to begin, my Good Sweat Pregnancy Program (launching October 1st on shopgoodeats.com) was designed to take all the guesswork out of exercising during pregnancy. Whether you’re new to fitness or a seasoned athlete, my 26-week guide offers safe and effective workouts that adjust as your pregnancy progresses, keeping you moving and feeling good.

In addition to exercise, I also provide nutritional tips and guidance to help you fuel your body properly. Here are a few things to keep in mind as you start your journey:

• Start slow: If you’re new to exercise, begin with low-impact activities like walking or prenatal yoga. My program is designed to help you gradually build strength and stamina while keeping you safe.
• Eat whole foods: Focus on incorporating fruits, veggies, lean proteins, and whole grains into your meals, while cutting back on processed foods and sugary snacks.
• Hydrate: Drink plenty of water with electrolytes throughout the day, especially if you’re active.
• Listen to your body: Pregnancy isn’t the time to push yourself. If you feel tired or uncomfortable, slow down and take a break. My Pregnancy guide encourages listening to your body’s needs, always! Take extra rest if you need to or maybe try just a few stretches for the day instead.
• Consult your doctor: Always check with your healthcare provider before starting a new exercise or diet plan.
  

Lastly

Staying active and eating well during pregnancy isn’t just about feeling good now—it’s about setting yourself and your baby up for a healthy future. With a balanced approach to nutrition and regular exercise, you can enjoy a healthier pregnancy, smoother labor, and faster recovery postpartum. My GOOD // SWEAT Pregnancy Program is here to help guide you every step of the way, so you can focus on feeling your best while taking care of your baby. It launches Tuesday, October 1st on my ebook website, shopgoodeats.com.

Remember, small, manageable steps make a big difference in your pregnancy journey. Let GOOD // SWEAT be your go-to resource for staying fit and healthy during this exciting time 🙂 xx Rachael