Welcome and Congratulations
A bit of background behind this guidebook…
If we haven’t already met, I’m Sheridan! Head of Nutrition at Coach Mark Carroll. If you’re
here, you know all about Mark and his world-class training & nutrition methods. And
together, we’re taking that knowledge into the pregnancy and postnatal fitness space.
So thanks for choosing us to help guide you on your journey!
I’m proudly a mum of two under two (send help). I’m also a coach, nutritionist and
registered nurse with a key passion in pre and postnatal training and nutritIon. Before I
fell pregnant with my first daughter, it wasn’t even on my radar (let alone something I
thought I should know). Training was a huge part of my life. It was linked to my identity.
I was strong — I could squat over 100kg and deadlift over 130kg.
When I fell pregnant, I wanted to adapt my training whilst being pregnancy-safe. As
a registered nurse, I asked colleagues (doctors and midwives) for guidance. I was
shocked to be told I couldn’t lift more than 5kg throughout it — there were mixed feelings
of confusion and sadness. How could I go from squatting 100kg one week to being told
I couldn’t lift anything above 5kg? It didn’t seem right.
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Most coaches I connected with either had no idea about
prenatal training, prescribed pilates and yoga or had training
methods I wasn’t a fan of. I was still hard-pressed to know
what resistance training I could do (and how I COULD maintain
muscle mass) through pregnancy. Even advice to “just listen to
your body” and “do what you’ve always done” was the wrong
advice. So I kept searching for those answers.
And here we are now! I’ve spent three years soaking in everything
about pre and postnatal training. I’ve applied it to myself and
my clients, seeing amazing results. And now it’s my specialty.
Through my training (even before becoming a mum), I met Mark
and fell in love with his methods. He became my mentor and
coach, and over the years we found that our training strategies
were similar: hard-working, consistent, pushing boundaries.
But most importantly, having balance and education at the
core. Since Mark’s clients are mostly women and he trains
with education-driven methods, we had an idea to combine
our knowledge and make something really special for them
(aka. you!). This idea stemmed from noticing there was little
information out there for women who loved resistance training
and were in the pre and postnatal stage of their pregnancy. So
it was a no-brainer for us to team up and bring this guidebook
to life.
The goal is simple: educate you on the fundamental principles
of safe AND effective prenatal training. Underpinned by the
why and how you’ll have everything you need to know your
body through these changes. The best bits?
Confidence and motivation to try something new, different,
a little scary but very exciting
You still get to exercise (our body and mind will thank us)
Maintaining your muscle mass (yes, you actually can!)
Protecting your pelvic floor
Minimising abdominal separation
Building you up for your postnatal period to be strong AF.
Trust us, you’re still strong and capable.
So let’s get it!
Sheridan and Mark.
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Let’s Begin
Training during pregnancy sounds a bit scary — I know it felt like that for me. But once
you’re cleared to exercise it’s not so complex. Sure, there are a few changes that need
to be made as you progress through your pregnancy, and there are definitely hurdles
that mean exercise is contraindicated, but for the most part, there are a few minor
changes you need to make.
Now, there are a few
terms you will hear A
LOT of in this guidebook:
Pelvic floor
Core
And breathing
If you’re like most women, these things probably have never even crossed your mind
when thinking about prenatal training. You likely just want to know how heavy you can
lift, whether you can gain muscle and still do hip thrusts (and we’ll get to that!).
Why do we care so much about these terms? Because they underpin the most
important aspects of safe prenatal training. Correct or incorrect training can and WILL
directly affect your quality of life for years to come. We want to make sure we’re on the
right side of that equation. Incorrect training protocols can increase the risk of major
abdominal separation and pelvic organ prolapse (yes, I said prolapse!) — it’s serious. So
while I know it’s tempting to allow your ego to guide your training in pregnancy (believe
me, I know), we want you to take a step back and focus on what matters most — the
safety of your baby and the safety of YOU!
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Recentre Your Focus
MINDSET
Usually, when women ask
“what is safe?” they’re
really asking what is or isn’t
safe for their baby. Most
of the time they aren’t
thinking about what’s safe
for them, their pelvic floor
or core strength. But you
will be once you finish
reading this guidebook.
Whether you’re a fan of Mark’s methods or into resistance training, I believe (much like
me) you’re quite used to training a particular way for a certain strength or aesthetic
goal. That isn’t the goal of this program, but it’ll help you get to an optimal position to
start using his methods afterwards. Isn’t that exciting?!
We want to switch your mindset from wanting to achieve performance or aesthetic
based goals and instead focus your attention on maintaining and supporting a
healthy pelvic floor.
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It sounds a little less
glamorous, but we
cannot stress enough
how important this is.
Doing these exercises will
make sure:
Your pelvic floor is protected and strong
Prevent prolapse
Minimise postpartum abdominal
separation
Quicker postpartum recovery and return to
exercise (that’s all we all want, right?!)
Before we get into the grit of your new training regime, let’s do some groundwork. You’re
probably itching to know how much your training needs to change during pregnancy.
Think of it this way. It’s a new challenge. A new training method. Not a light version of
what you’re doing, but what your body needs during this time. So yes it WILL change.
Even for the seasoned bikini competitor.
Even for advanced level athletes.
But it’s only for a season. Your hard work won’t go undone. Because it’s not a question
of your strength or ability.
It’s more a case of
Can I? vs. Should I?
Training can feel like it’s a part
Have patience and kindness toward
yourself.
It’s normal to feel you might lose
Adjust expectations of what progress
look like. Ignore fancy(and flat out
unattainable) prenatal exercises on
socials.
of who you are (as it did for me).
part of yourself through these
changes. With this season...
Stay in your lane and focus on your main objective.
Have intention now so that you can have intensity
later!
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LAYING THE GROUNDWORK
KEY TERMS TO KEEP
IN MIND
PELVIC FLOOR
BASICS
PELVIC ORGAN
PROLASE
INTRA-ABDOMINAL
PRESSURE
You’ll hear me refer to intra-abdominal
pressure (IAP) a lot in this guidebook
and in the postnatal guidebooks. It’s
important. Constant abdominal tension
affects breathing and pelvic floor muscle
activation.
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THE ‘CONNECTION
BREATH’
The connection breath starts with an
inhale on the eccentric (lengthening
of muscle) and an exhale on the
concentric (shortening of the muscle).
Explained more simply, it involves
performing the most challenging part
of the movement on the exhale. Let’s
use a squat as an example; when you
descend into the squat from the top
position, you will inhale with a 360°
breath (no breath-holding).
When you ascend from the bottom part,
you will exhale. If we use a lat-pulldown
as an example, you will inhale as the bar
ascends away from your chest and exhale
as the bar descends toward your chest.
Then we want to coordinate your pelvic
floor with this system. But to do that, we
need to chat about the 360° breathing
strategy.
THE
CONNECTION
BREATH
360° BREATHING
This breathing strategy is crucial for
you to master in your pre and postnatal
period. A 360° breath allows the ribs
and torso to expand in a 360° direction.
Therefore, you need to allow your chest
and abdomen to expand on each
breath fully and not breathe into your
chest or belly in isolation. In addition,
you need to avoid shallow breathing too.
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HOW DO YOU KNOW THE
DIFFERENCE?
If you are a shallow breather, you will
notice your breath travels upward
toward your upper neck muscles. If you
are a belly breather, you will see that
your ribs don’t fully expand when you
take a breath. To assess your breathing
pattern, you can wrap your hands
around the entire portion of your chest.
When you take a breath in, you should
feel the back, sides and front of your ribs
fully expand in coordination with your
abdomen.
I know that it’s a lot to take in. Read it a
few times over and remember that it is
a skill that needs to be learned. Learning
this skill is particularly challenging
when used to breath-holding, but
taking the time to master this skill is
the most crucial part of your pre and
postnatal training. Not implementing
this breathing technique places you
at higher risk of abdominal separation,
prolapse and pelvic floor dysfunction.
When you attempt this breathing
strategy, I want you to notice what your
pelvic floor is doing. For example, do you
feel an intense relaxation or a ‘drop and
opening’ of your pelvic floor? If this is
the case, you might have a weak pelvic
floor. Or, do you feel like no matter how
hard you try, you can’t get the breath
down into your abdomen? You might
have a tight pelvic floor. If you’re unsure,
it’s best to see a women’s health physio
for an assessment.
Once you have mastered the 360°
breathing strategy, I want you to
coordinate your pelvic floor with your
breathing. Practically, this means
allowing your pelvic floor to relax on
the inhale and drawing it up and
contracting your pelvic floor on the
exhale.
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WILL YOU ALWAYS HAVE TO USE
THIS BREATHING STRATEGY?
No, you won’t. But for a while, you will.
Breath-holding in itself isn’t ‘bad’.
Some women can coordinate their
breathing with their pelvic floor well
during training. Some women don’t even
realise that they do this. But breathholding becomes an issue when pelvic
floor strength breaks down. Naturally,
having a baby grow on your pelvic
floor and then delivering your baby
compromises the power of your pelvic
floor. So when we apply a breath-hold in
the presence of a weak pelvic floor and
intra-abdominal pressure increases,
we cannot contract our pelvic floor
efficiently. The connection breath aims
to minimise the downward pressure
placed on the pelvic floor.
DIASTASIS RECTI
AKA. ABDOMINAL
SEPARATION
If this all feels too overwhelming, I want
you to focus solely on your pelvic floor
during movements. Knowing what it is or
isn’t doing during exercise requires you to
understand how it feels when you contract
your pelvic floor compared to when you
drop and open or ‘bare’ down on your
pelvic floor. So let’s do a bit of homework!
First, find a comfortable lying position (in
your third trimester, find a side-lying place
instead). Now I want you to practice ten
360° breaths. Next, I want you to add the
connection breath. Draw up your pelvic
floor on each exhale and relax or drop
and open your pelvic floor on each inhale.
Repeat this for ten rounds. Please pay
attention to what it feels like when you
contract your pelvic floor compared to
how it feels when you relax it. Then I want
you to push down on your pelvic floor
forcefully (like you are practising birthing
or doing a poo, yes, I said poo. I know, it’s
awkward for me too). Can you feel the
difference? This is what you need to avoid
during your training. The connection breath
aside, if you feel this sensation during your
workout, you need to stop and reset.
Before we get into what Diastasis Recti
is and how it occurs let me make one
thing
very clear:
The reason I’m pointing this out is that
unfortunately, abdominal separation
has become a buzzword and a smart
marketing strategy that will convince
you that you can avoid it with the right
program. It’s with the right program, but it
isn’t true. It’s going to happen, and that’s
okay. Let’s control the variables we can
and make sure that your training doesn’t
add to the degree of your separation.
DIASTASIS
RECTI
100% of women will
have some degree of
Abdominal Separation by
their third trimester!
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Now that you know and
understand more about IAP
and the Connection Breath,
let’s chat about what kind
of training IS and ISN’T safe
during pregnancy.
Every woman’s pregnancy,
biomechanics and skill level is unique.
There is no one size fits all when it
comes to training throughout this
period.
I won’t make it complicated.
Remember...
Prenatal training is uncomplicated when you’re applying the
principles and not worrying about methodologies (inserts
question about a specific exercise such as a barbell hip thrust).
Though all the exercises in this
guidebook are safe (and effective!)
to do during pregnancy, check in with
yourself to see if the exercises in this
guidebook a safe for you:
Am I able to breathe efficiently AND
effectively throughout this movement
or under this load?
Do I notice any ‘doming’ of my
abdomen throughout this exercise or
movement?
Do I feel any heaviness or dragging in
my pelvis?
Do I experience any pain while
performing this exercise or movement?
If you answer no to ALL of these
questions — It’s safe for you to do.
If you answer yes to ALL or SOME
of the questions — We need to make
some adjustments or that exercise is
NOT safe for you.
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FREQUENTLY ASKED QUESTIONS,
ANSWERED
MUSCLE GROWTH AND
PREGNANCY
If you’ve not previously done resistance
training, or you’ve had substantial time
off training before falling pregnant, then
you could potentially gain muscle during
pregnancy. But if you are even somewhat
trained, it’s not the goal.
The reality of prenatal training is that you
tend to do LESS over time. You can still be
training 4-6 days per week but you can’t
bring the same intensity to your training
as before, that’s at least if you’re following
the principles in this guidebook.
Pregnancy requires A LOT of energy.
Growing new muscle tissue is a very
laborious metabolic process. Your body
will prioritise the nutritional needs of your
growing baby above your own which
makes it diffcult to signal muscle protein
synthesis.
Many of Mark’s other programs use
advanced training methodologies such
as undulating periodisation and wave
loads because he has one goal in mind:
to get you to build and improve every day.
Now, as I said you can gain muscle in this
program if you are a complete beginner.
But if you’re a trained athlete, the goal is to
maintain the muscle you have!
Even in a perfect world where you have
the perfect diet, pregnancy still isn’t an
optimal environment to grow muscle. It
comes down to your ability (or inability)
to apply progressive overload to your
training.
Our goal is to keep you in an optimal
place to grow muscle after a dedicated
postpartum rehab program.
Mark goes into a lot more detail in his other
programs about progressive overload but
simply: Progressive overload is being
able to do MORE over time and it is the
cornerstone of muscle growth.
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MUSCLE MEMORY
If you’re reading this, you’re definitely a highly-driven,
motivated and ambitious woman who wants to get
stronger day by day. Women like you love Mark’s
programs for this reason and I’m hoping not to leave
that motivation behind with this guidebook.
If you’re feeling a little disappointed, I totally get it!
Pregnancy comes with A LOT of mental challenges —
this is one of the mindset challenges to overcome. AND
YOU WILL. We may not be applying progressive overload
but there’s a lot to be said about maintaining too.
Maintenance is a skill and you’re going to nail it. Channel
that confidence and inner strength from your pre-baby
training into this program.
There are some amazing silver linings too when it comes to
maintenance:
1.
It takes less volume and frequency to maintain muscle versus
building it.
This means even as your training decreases throughout pregnancy, you’ll still
maintain the muscle mass you have (if you’re strategically training to facilitate
muscle maintenance).
2.
Regrowth of old muscle tissue isn’t as diffcult thanks to muscle
memory.
Building muscle is an expensive metabolic process and requires the right
training program, diet and recovery time to facilitate growth.
What does muscle memory mean? Let’s do a quick deep dive.
Muscle cells are unique in that they can have multiple nuclei (let’s call them
command centres) which are unlike many of the other cells in our body.
The advantage of this is over the years you have developed a number of
myonuclei within your muscle cells from resistance training. When you take
some time off training or decrease your overall volume say in pregnancy, you
will have more than one command centre stimulating and regulating muscle
growth when you return to resistance training. So all your hard work won’t go
undone. How good!
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If that’s gone over your head just know that:
More command
centres overseeing
muscle growth
+
increase in volume/
return to resistance
training
=
A quicker return
of muscle tissue.
So don’t worry if you lose muscle.
You’ll regain any lost muscle in
your postpartum period when
you are fully recovered and
GLUTE TRAINING IN
PREGNANCY
After ‘how do I work out how many calories
I need in pregnancy?,’ the most common
question I get asked is ‘are barbell hip
thrusts safe to do in pregnancy?’.
Sadly, no. Barbell hip thrusts aren’t safe
to do throughout pregnancy. Placing a
bar across the pelvis increases the risk
of injury to the uterus and your baby.
The exact timeline of when they should
be adjusted is different for each woman
depending on the growth of her uterus
which is why they aren’t in this guidebook.
The reason I mention it is because in my
experience as a pre and postnatal coach,
the barbell hip thrust is the exercise
that women struggle to adjust in their
programming.
But if you’ve taken anything away from
Building the Bikini Body or Your Glute
Coach, I hope it’s that it’s important to
understand what a given exercise is trying
to achieve. In the case of a barbell hip
thrust, the aim is to train the upper portion
of the glutes in a shortened position. And
this can be achieved with modifications: a
45 degree back extension and kickbacks
will get you the same results. How good?!
TRAINING HAMSTRINGS
IN PREGNANCY
GLUTE TRAINING IN
PREGNANCY
TRAINING UPPER BODY
IN PREGNANCY
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CHALLENGING YOURSELF
(WHEN YOU CAN’T ADD WEIGHT)
You are going to hit a point (not a plateau!) where
you can’t add any more weight to your movements if
you are following the Connection Breath. Especially
on lower body exercises. Why? The Connection Breath
will limit the amount of weight you can safely move. It
may be tempting but do not breath-hold or Valsalva.
Depending on how advanced you were in your training
before pregnancy, you might feel like the weights you
are moving are quite lower than what you’re used to.
That’s okay, just remember this is just a season and you
will have time later to rebuild your strength. With that
said, there are other ways you can challenge yourself in
your sessions. Here’s how:
Increase the tempo
TIP #1
TIP #2
Each of the training volumes will suggest a certain tempo. You can
increase the tempo or simply move slower through a movement to
increase difficulty without needing to breathe hold or Valsalva to
stabilise the weight.
Add reps
We don’t want you doing an absurd amount of reps in your sets but you
can add a reasonable amount of reps once you’ve hit a ceiling on the
weight. This can be combined with tempo.
Decrease you rest periods
TIP #3
This program recommends a certain amount of rest between sets. You
can choose to decrease these if you have hit a ceiling on the weight
you can lift, and the tempo is becoming too slow. I’d caution using this
option if you are in your first trimester or above 33 weeks pregnant.
TIP #4
We have taken care of this step for you by including training strategies
such as paused reps and 1 & ¼ reps.
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THE PROGRAM
There are many variables to consider when creating a prenatal training program. Why?
Every woman is different. We have to factor in symptoms such as nausea, pain, fatigue
and gestation which all matter when it comes to prenatal training.
To recap, the
principles of safe and
effective prenatal
training are
Allowing your pelvic floor to follow the natural
rhythm of your breath (aka. The Connection
Breath!)
Distributing intraabdominal pressure evenly
throughout a given exercise or movement
(be mindful of doming)
Maintaining good posture throughout
movement
Being aware of ‘red flags’ that arise you during
exercise
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YOUR STAPLE MOVEMENT
PATTERNS
There’ll be fewer movements to play
with since we’re minimising pressure on
your stomach. Sadly this means Mark’s
signature exercises you may know and
love won’t be included such as:
Lying leg curls or a chest supported
row as you can’t lie on your stomach
Flat DB Bench Press in the supine
position (flat). This position can
place too much pressure on a major
vein that runs up the centre of your
abdomen.
Sadly, these positions also make it
difficult to move out from without
crunching and often cause doming.
But don’t worry, with a little creativity
we can modify and keep it interesting.
Most of all, basics are king. In our
experience
from
working
with
thousands of people over the years, it’s
more a mindset barrier. People WANT
more and more variety but they don’t
necessarily NEED it. The basics always
win and that’s what we are going to
give you because you are limited in
some aspects. Now that might mean
that you don’t love every single exercise
programmed here but know that EVERY
exercise serves a purpose and a WHY.
Trust the process.
HOW TO READ
TEMPO
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OVERVIEW OF THIS 16-WEEK PROGRAM
PHASE 1
6-8 x reps, paused. 4 weeks
Paused reps make an exercise harder by increasing time under
tension. This in turn decreases how much weight you can lift while
still providing a decent hypertrophy stimulus.
PHASE 2
8-10 x reps controlled eccentrics. 4 weeks
Controlled eccentrics strategically increase time under tension.
If we consider the use of time under tension for the pelvic floor, it
means that you are able to lift lighter weights for a longer period of
time than to use heavy weights for fewer reps (your pelvic floor will
thank you).
PHASE 3
Antagonist partnerships 8-10 x reps. 4 weeks
Antagonist means using opposing muscle groups together (quads
and hamstrings). The purpose of an antagonist program is to give
you longer rest between sets of the same muscle group.
PHASE 4
15 x reps, decrease in volume and intensity. 4 weeks
For most of you, this program will come around when you are later
in your pregnancy (you may even complete it twice depending
on when you start this program). We have increased your reps to
challenge your cardiovascular fitness (great for birth). We have also
changed from an upper and lower body split to a full body split. We
have done this for two reasons: pelvic pain may make performing
a lot of lower body volume on one day difficult and you can have
the option of dropping from four training sessions to three training
sessions if needed.
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How to approach
your training
The challenge we had when designing this program (given it is a
16-week program) is that pregnancy is far longer than 16 weeks.
Ideally, you’ll start this program as soon as you find out that you
are pregnant. But we know that a lot of women coming into this
program will be well into their pregnancy. Which no doubt leaves
you wondering, “Well, where do I start?” or “If I start immediately,
what do I do for the remainder of my pregnancy?”
No matter how many weeks pregnant you are, we want you to start
at phase one. Also take note of the section that talks about training
throughout the trimesters (specifically, the RPE we recommend) and
monitor for any red flags! If something doesn’t feel right, it’s because
it isn’t. Revisit the video that talks through training adjustments. Then
when you complete the final phase, move back to phase one.
For example, if you start this program when you are 6 weeks
pregnant, your timeline will look like this:
6-9 weeks
Phase one
10-13 WEEKS
Phase two
14-17 weeks
Phase three
18-21 weeks
Phase four
22 weeks +
Repeat from phase one
HOW THIS PROGRAM
DIFFERS FROM
MARK’S OTHER PROGRAMS
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There might be some exercises that don’t
feel right for your mechanics. Examples
include lunges, squats, leg press and
back extensions. Some overhead pressing
movements might feel a little off toward
the end of your pregnancy too.
Before you consider completely removing
them (and you might have to), try and
change your position or depth. For example,
take a shorter stride on your lunge and use
support. In addition, you can try decreasing
the range of motion of your leg press and
lunges. If this doesn’t help, you can swap
the exercise for something of the same
resistance profile. For example, a leg press
and a lunge train the glutes in the lengthened
position; you can use a dumbbell step up or
romanian deadlift. When we look at a 45°
back extension, the pad’s height might be
an issue for your bump. If you feel secure,
you can place a plate underneath your feet
to make sure your hips fully clear the pad.
Adjust the exercise if you think there is any
pressing against your lower belly, change
the movement. A back extension trains the
glutes in the shortened position so we can
swap to a DB Kas glute bridge, hip thrusts
and cable or band kickbacks
For upper body movements, we want to
avoid seeing abdominal doming or poor
posture (aim to keep your ribs stacked
over your pelvis and prevent rib flaring).
Common exercises you’ll see this on are
lat pulldowns. It can be helpful to record
your movement to make sure you don’t rib
flaring. If you are, try decreasing your range
of motion and stack your ribs over your
pelvis.
CORE
TRAINING
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TRAINING
THROUGHOUT THE TRIMESTERS
TRIMESTER
<12 weeks
1
There isn’t a whole lot that needs to change in your first
trimester when it comes to training (provided you are
feeling well and you are able to manage your pregnancy
symptoms). But there are definitely things that need to
change immediately:
NO VALSALVA BREATHS
NO BREATH-HOLDS
THE CONNECTION BREATH
Even though it takes time for your uterus and baby to grow, working on your breathing
strategy is still important in this phase.
From personal experience and coaching a lot of prenatal clients: learning the Connection
Breath is hard! It feels a little unnatural. So like any skill, you need to work on it to become
proficient.
Now, is it the end of the world if you hold your breath for a few seconds or accidentally
Valsalva for a set? No! But we want the focus to be all about nailing your Connection
Breath. That way, once you’ve mastered it and your pelvic floor starts to be placed
under high demands, you’ll be ready.
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During your first trimester
Always keep 2-3x reps “in the tank, aka
work to an RPE of 7-8
This means that you could have performed
2-3x more reps before being unable to
do any more. Don’t forget! Check any
symptoms you need to manage during
training.
Frst trimester Fatigue
I can’t count the amount of DM’s I have
received from women who’re wondering
how the hell they find the energy to get
to the gym in their first trimester. Most of
the time those DM’s sound a little like “I’m
X weeks pregnant and I have only trained
ONCE in the past four weeks. I’m exhausted
and I am constantly nauseous. How do I
work up the motivation to get to the gym?”.
And if that’s not enough, I’ll remind you that
your body is busy building another organ!
Yes, another organ. Can you imagine how
much energy this takes? Throw in the fact
that you’re probably up every few hours in
the night to pee and it’s no wonder you’re
feeling exhausted.
All of these variables change your ability
to train. I want to encourage you to be kind
My response is always the same: it’s got to yourself, remember what I said about
nothing to do with motivation. Trimester muscle memory! Do not expect too much
one can feel rough, to say the least. You’re of yourself. Usually, you’ll start to feel a lot
exhausted, your boobs hurt and if you more like yourself in the second trimester
aren’t throwing up constantly, then you and your training will still be there when
probably have morning sickness (or all day you do.
sickness). And the shortness of breath isn’t
all in your head. Your cardiac output (how
often your heart beats) has increased.
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PRO TIPS!
MY TOP 5 TIPS TO HELP YOU
MANAGE FATIGUE DURING
TRAINING
Find a different time to exercise, such as switching from early morning sessions to a
lunchtime session, or early evening sessions.
Decrease the number of training sessions you do.
Decrease the overall volume you do in a session.
Take longer rest periods between sets. Listen to the feedback your body is providing
you, if the program says to rest for 60 seconds but you feel you need more, take it!
Remove neurologically taxing movements such as squats, deadlifts and highintensity training and focus on isolation movements or moderate-intensity cardio.
TOP THREE THINGS TO AVOID
Using caffeine for a hit of energy. High
intakes of caffeine have been linked to
miscarriage.
Not listening to your body and pushing
past fatigue.
Feeling guilt or shame if you do not do
X amount of training sessions per week.
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TRIMESTER
2
Weeks 12-24
For some of you, training through the first trimester
presented challenges. Perhaps you experienced symptoms
that limited your intensity or prevented you from training
regularly. The good news is that for many women, things
get much better in the second trimester!
You’ll also notice that your belly will look a little less like
bloating and more like a pregnant belly (phew). But this
means that your pelvic floor is starting to be placed
under more pressure and breathing strategies are more
important at this stage of your pregnancy. Remember, no
breath-holding and no Valsalva! If you’re unable to breathe
freely throughout the movement you have gone too heavy!
Let’s not forget abdominal doming. Be mindful of this
during phase two (and future phases). It can happen on
any exercise and it’s important that you monitor and adjust
for it when it happens.
Aim for an RPE of 6-7x in your second trimester. This means
you’ll have 3-4x reps ‘left in the tank.’
TRIMESTER
>25 weeks
3
If you weren’t showing before this phase I’m certain you’re
showing now, meaning even more pressure on your pelvic
floor! You’ll probably start peeing a lot toward the end of
this phase, too. Hot training tip: if you do, avoid doing a
‘just in case’ pee. Training with a somewhat full bladder is
important.
Another phase means new symptoms may affect you:
Aka. “practice” contractions or preparation contractions.
Some women don’t notice Braxton-Hicks contractions
whilst other women need to take a second to allow the pain
to pass. Make sure you’re taking the rest throughout your
sessions as needed and don’t be afraid to decrease your
training altogether. You can opt for a light walk instead.
Braxton-Hicks Contractions
Aka. “practice” contractions or preparation contractions.
Some women don’t notice Braxton-Hicks contractions whilst other women need to take
a second to allow the pain to pass. Make sure you’re taking the rest throughout your
sessions as needed and don’t be afraid to decrease your training altogether. You can
opt for a light walk instead.
24
Pelvic Girdle Pain
Take it from me, pelvic girdle pain
sucks! Most women will experience
some level of pelvic girdle pain
as they approach the end of their
pregnancies. The pain is generally
felt in your public symphysis or the
sacroiliac (SI) joints, or sometimes
both.
But some women (hi, it’s me!) will have
Symphysis Pubis Dysfunction or SPD. I
had it in both pregnancies — it was
mild with my first, but in my second
pregnancy, even walking caused
excruciating pain from week 18. The
difference between pelvic girdle pain
and SPD is that the pain is usually
noticed during movement with PGP,
whereas the pain is constant in SPD.
ADJUST YOUR TRAINING
AROUND PELVIC PAIN
Increased pressure on your pelvic floor
Things like deep squats might start feeling a little uncomfortable in the groin area. You
don’t have to remove them completely but you might want to start decreasing the
depth you go to or swap it out for a box squat. Walking might also start feeling a little
uncomfortable. Try reducing the length of your stride and breaking walks up into shorter
intervals.
25
Daily Step Target
Unlike Mark’s other programs, you won’t be
given a daily step target in this program.
Why? Because as your belly gets bigger
you might eventually find walking more
and more diffcult. The waddle struggle is
real, trust me.
Let’s not obsess and ignore any pain we
may endure. Long walks can place a lot of
pressure on your pelvic floor in your third
trimester. BUT, let’s make sure we do some
walking anyway. Walking is extremely
beneficial, especially at the end of your
pregnancy. It can help to bring your baby’s
head into the pelvis in preparation for
birth. Plus it’s good for your mental health!
Instead of aiming for a certain step count,
we want you to aim to go for a walk every
day. Even if it’s only for five minutes. Listen
to the cues your body is giving you and ask
yourself:
Do you feel any heaviness in your pelvis?
Do you feel any bulging or pain?
If you do, stop and rest. If you do more steps
without pain and without any red flags —
that is perfectly fine. If you do fewer steps
because you are experiencing red flags –
that is perfectly fine too!
Cardio
YGC, The Challenge and The Bikini Body
Series all suggest adding cardio if you are
in a fat loss phase. If you’re in a building
phase, the programs recommend that
you focus on steps and resistance training
only. The reason for this is that additional
cardio increases your energy expenditure
which increases your deficit.
In our pregnancy program, we
recommend that you do regular cardio
throughout your pregnancy.
In the physique world, some people
overplay or underplay the need for
cardio. In the prenatal world, we know
that cardiovascular health is important
for:
A healthy pregnancy to support
the added pressure that pregnancy
places on your body
A healthy delivery (you certainly need
endurance when you are labouring).
26
For the purposes of this program, aim for 20-30 minutes of moderate-intensity cardio
per week. High-intensity training will be back later, I promise.
Luckily, strict heart rate monitoring isn’t required during your pregnancy, (very outdated
research suggests this) but be mindful not to exert yourself too much either. Think of it
this way:
if you’re able to carry on a conversation, you’re doing it right. If you’re struggling to get
a word in, you’ll want to slow down.
Also, make sure you choose a form of cardio that doesn’t cause a lot of impact. This
means to avoid running or anything plyometric unless you’re working with a women’s
health physio.
27
TRAINING TEMPLATE
PHASE 1
4 WEEKS
PAUSED
REPS
CLICK THE WORKOUT NAME
TO ACCESS THE VIDEO
EXERCISE PLAYLIST
DAY
WORKOUT
STEPS
WARM UP
WARM UP
CLICK HERE
IMPORTANT REMINDER
MONDAY
LOWER 1
8,000
TUESDAY
UPPER 1
8,000
REST
8,000
THURSDAY
LOWER 2
8,000
Thoracic mobility x 10
FRIDAY
UPPER 2
8,000
Cat/Cow x 10
WEDNESDAY
SATURDAY
REST
8,000
SUNDAY
REST
8,000
Mobility is an integral part of your
pregnancy routine. It decreases intraabdominal pressure, allows you to
breathe freely and decreases pressure on
your pelvic floor. Perform this warm-up
routine before every training session.
Toe taps x 10
Thread the needle x10
The connection breath x 10 (relax
your pelvic floor on the inhale,
contract on the exhale)
28
PHASE 01
LOWER 1
CLICK THE WORKOUT
NAMETO ACCESS THE
VIDEO EXERCISE PLAYLIST
A
MONDAY
DB KAS GLUTE BRIDGE
W EE K
SET S
REP S
RE S T
T E M PO
1
3
6-8
120
2010
2
3
6-8
120
2010
3
3
6-8
120
2010
4
3
6-8
120
2010
B
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SEATED LEG CURL
W EE K
SET S
REP S
RE S T
T E M PO
1
3
6-8
120
3110
2
3
6-8
120
3110
3
3
6-8
120
3110
4
3
6-8
120
3110
C
DB BACK FOOT ELEVATED SPLIT SQUAT
W EE K
SET S
REP S
RE S T
T E M PO
1
3
10-12 Each Leg
90
2010
2
3
10-12 Each Leg
90
2010
3
3
10-12 Each Leg
90
2010
4
3
10-12 Each Leg
90
2010
D
45° BACK EXTENSION
W EE K
SET S
REP S
RE S T
T E M PO
1
3
10-12
90
2010
2
3
10-12
90
2010
3
3
10-12
90
2010
4
3
10-12
90
2010
E
45° STRAIGHT LEG CABLE KICKBACKS
W EE K
SET S
REP S
RE S T
T E M PO
1
3
12-15 each leg
60
2010
2
3
12-15 each leg
60
2010
3
3
12-15 each leg
60
2010
4
3
12-15 each leg
60
2010
E
DB KAS GLUTE BRIDGE
W EE K
SET S
REP S
RE S T
T E M PO
1
3
2
6-8
120
2010
3
6-8
120
2010
3
3
6-8
120
2010
4
3
6-8
120
2010
29
PHASE 01
UPPER 1
CLICK THE WORKOUT
NAMETO ACCESS THE
VIDEO EXERCISE PLAYLIST
A
TUESDAY
DB STANDING OH PRESS
W EE K
SET S
REP S
RE S T
T E M PO
1
3
6-8
120
3110
2
3
6-8
120
3110
3
3
6-8
120
3110
4
3
6-8
120
3110
B
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SINGLE ARM DB ROW
W EE K
SET S
REP S
RE S T
T E M PO
1
3
6-8 Each Arm
120
3110
2
3
6-8 Each Arm
120
3110
3
3
6-8 Each Arm
120
3110
4
3
6-8 Each Arm
120
3110
C
PRONATED MIDGRIP PULLDOWN
W EE K
SET S
REP S
RE S T
T E M PO
1
3
10-12
90
2010
2
3
10-12
90
2010
3
3
10-12
90
2010
4
3
10-12
90
2010
D
45 0 CABLE ROW (REAR DELT FOCUSED)
W EE K
SET S
REP S
RE S T
T E M PO
1
3
10-12
90
2010
2
3
10-12
90
2010
3
3
10-12
90
2010
4
3
10-12
90
2010
E
PALLOF PRESS
W EE K
SET S
REP S
RE S T
T E M PO
1
3
12-15 Each Side
60
2010
2
3
12-15 Each Side
60
2010
3
3
12-15 Each Side
60
2010
4
3
12-15 Each Side
60
2010
E
DB KAS GLUTE BRIDGE
W EE K
SET S
REP S
RE S T
T E M PO
1
3
2
6-8
120
2010
3
6-8
120
2010
3
3
6-8
120
2010
4
3
6-8
120
2010
30
PHASE 01
LOWER 2
CLICK THE WORKOUT
NAMETO ACCESS THE
VIDEO EXERCISE PLAYLIST
A
THURSDAY
TRAP BAR OR BB ROMANIAN DEADLIFT
W EE K
SET S
REP S
RE S T
T E M PO
1
3
6-8
120
3110
2
3
6-8
120
3110
3
3
6-8
120
3110
4
3
6-8
120
3110
B
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
LEG PRESS FEET MIDDLE
W EE K
SET S
REP S
RE S T
T E M PO
1
3
6-8
120
3110
2
3
6-8
120
3110
3
3
6-8
120
3110
4
3
6-8
120
3110
C
DB SINGLE LEG HIP THRUST
W EE K
SET S
REP S
RE S T
T E M PO
1
3
10-12 Each Leg
90
2010
2
3
10-12 Each Leg
90
2010
3
3
10-12 Each Leg
90
2010
4
3
10-12 Each Leg
90
2010
D
LEG EXTENSION
W EE K
SET S
REP S
RE S T
T E M PO
1
3
10-12
90
2010
2
3
10-12
90
2010
3
3
10-12
90
2010
4
3
10-12
90
2010
E
SUPPORTED DB REVERSE LUNGES
W EE K
SET S
REP S
RE S T
T E M PO
1
3
12-15 Each Leg
60
2010
2
3
12-15 Each Leg
60
2010
3
3
12-15 Each Leg
60
2010
4
3
12-15 Each Leg
60
2010
E
DB KAS GLUTE BRIDGE
W EE K
SET S
REP S
RE S T
T E M PO
1
3
2
6-8
120
2010
3
6-8
120
2010
3
3
6-8
120
2010
4
3
6-8
120
2010
31
PHASE 01
UPPER 2
CLICK THE WORKOUT
NAMETO ACCESS THE
VIDEO EXERCISE PLAYLIST
A
FRIDAY
60 ° INCLINE DB PRESS NEUTRAL GRIP
W EE K
SET S
REP S
RE S T
T E M PO
1
3
6-8
120
3110
2
3
6-8
120
3110
3
3
6-8
120
3110
4
3
6-8
120
3110
B
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
PRONATED MID GRIP PULLDOWN
W EE K
SET S
REP S
RE S T
T E M PO
1
3
6-8
120
3110
2
3
6-8
120
3110
3
3
6-8
120
3110
4
3
6-8
120
3110
C
45° CABLE ROW
W EE K
SET S
REP S
RE S T
T E M PO
1
3
10-12
90
2010
2
3
10-12
90
2010
3
3
10-12
90
2010
4
3
10-12
90
2010
D
FACE PULL
W EE K
SET S
REP S
RE S T
T E M PO
1
3
10-12
90
2010
2
3
10-12
90
2010
3
3
10-12
90
2010
4
3
10-12
90
2010
E
UNSUPPORTED DB CHEST PRESS
W EE K
SET S
REP S
RE S T
T E M PO
1
3
30 seconds
60
-
2
3
30 seconds
60
-
3
3
30 seconds
60
-
4
3
30 seconds
60
-
E
DB KAS GLUTE BRIDGE
W EE K
SET S
REP S
RE S T
T E M PO
1
3
2
6-8
120
2010
3
6-8
120
2010
3
3
6-8
120
2010
4
3
6-8
120
2010
32
TRAINING TEMPLATE
PHASE
2
4 WEEKS
CONTROLLED
ECCENTRICS
CLICK THE WORKOUT NAME
TO ACCESS THE VIDEO
EXERCISE PLAYLIST
DAY
WORKOUT
STEPS
WARM UP
WARM UP
CLICK HERE
IMPORTANT REMINDER
MONDAY
LOWER 1
8,000
TUESDAY
UPPER 1
8,000
REST
8,000
THURSDAY
LOWER 2
8,000
Thoracic mobility x 10
FRIDAY
UPPER 2
8,000
Cat/Cow x 10
WEDNESDAY
SATURDAY
REST
8,000
SUNDAY
REST
8,000
Mobility is an integral part of your
pregnancy routine. It decreases intraabdominal pressure, allows you to
breathe freely and decreases pressure on
your pelvic floor. Perform this warm-up
routine before every training session.
Toe taps x 10
Thread the needle x10
The connection breath x 10 (relax
your pelvic floor on the inhale,
contract on the exhale)
33
PHASE 02
LOWER 1
CLICK THE WORKOUT
NAMETO ACCESS THE
VIDEO EXERCISE PLAYLIST
A1
MONDAY
45º BACK EXTENSION 1 & ¼ REPS
W EE K
SET S
REP S
RE S T
T E M PO
1
4
8-10
90
4010
2
4
8-10
90
4010
3
4
8-10
90
4010
4
4
8-10
90
4010
A2
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
LEG EXTENSIONS
W EE K
SET S
REP S
RE S T
T E M PO
1
4
8-10
90
4010
2
4
8-10
90
4010
3
4
8-10
90
4010
4
4
8-10
90
4010
B1
BB OR DB RDL
W EE K
SET S
REP S
RE S T
T E M PO
1
3
10-12
75
3010
2
3
10-12
75
3010
3
3
10-12
75
3010
4
3
10-12
75
3010
B2
SEATED LEG CURL OR DB STIFF LEGGED DL
W EE K
SET S
REP S
RE S T
T E M PO
1
3
10-12
75
3010
2
3
10-12
75
3010
3
3
10-12
75
3010
4
3
10-12
75
3010
C
LEG PRESS FEET HIGH
W EE K
SET S
REP S
RE S T
T E M PO
1
3
10-12
60
3010
2
3
10-12
60
3010
3
3
10-12
60
3010
4
3
10-12
60
3010
E
DB KAS GLUTE BRIDGE
W EE K
SET S
REP S
RE S T
T E M PO
1
3
2
6-8
120
2010
3
6-8
120
2010
3
3
6-8
120
2010
4
3
6-8
120
2010
34
PHASE 02
UPPER 1
CLICK THE WORKOUT
NAMETO ACCESS THE
VIDEO EXERCISE PLAYLIST
A1
TUESDAY
DB 45° BENCH PRESS 1 & ¼ REPS
W EE K
SET S
REP S
RE S T
T E M PO
1
4
8-10
120
4010
2
4
8-10
120
4010
3
4
8-10
120
4010
4
4
8-10
120
4010
A2
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
ILIAC PULLDOWN
W EE K
SET S
REP S
RE S T
T E M PO
1
4
8-10 Each Arm
120
4010
2
4
8-10 Each Arm
120
4010
3
4
8-10 Each Arm
120
4010
4
4
8-10 Each Arm
120
4010
B1
SEATED PRONATED CABLE ROW
W EE K
SET S
REP S
RE S T
T E M PO
1
3
10-12
90
3010
2
3
10-12
90
3010
3
3
10-12
90
3010
4
3
10-12
90
3010
B2
PRONATED MID-GRIP PULLDOWN
W EE K
SET S
REP S
RE S T
T E M PO
1
3
10-12
90
3010
2
3
10-12
90
3010
3
3
10-12
90
3010
4
3
10-12
90
3010
C
SIDE PLANK (ON KNEES IF NEEDED)
W EE K
SET S
REP S
RE S T
T E M PO
1
3
45 seconds each side
45
-
2
3
45 seconds each side
45
-
3
3
45 seconds each side
45
-
4
3
45 seconds each side
45
-
E
DB KAS GLUTE BRIDGE
W EE K
SET S
REP S
RE S T
T E M PO
1
3
6-8
120
2
2010
3
6-8
120
2010
3
3
6-8
120
2010
4
3
6-8
120
2010
35
PHASE 02
LOWER 2
CLICK THE WORKOUT
NAMETO ACCESS THE
VIDEO EXERCISE PLAYLIST
A1
THURSDAY
TRAP BAR OR BB RDL 1 & ¼ REPS
W EE K
SET S
REP S
RE S T
T E M PO
1
4
8-10
90
4010
2
4
8-10
90
4010
3
4
8-10
90
4010
4
4
8-10
90
4010
A2
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
DB HIP THRUST 10 + 10 METHOD
W EE K
SET S
REP S
RE S T
T E M PO
1
3
8-10
90
4010
2
3
8-10
90
4010
3
3
8-10
90
4010
4
3
8-10
90
4010
B1
BB BACK SQUAT OR DB GOBLET SQUAT
W EE K
SET S
REP S
RE S T
T E M PO
1
3
10-12
75
3010
2
3
10-12
75
3010
3
3
10-12
75
3010
4
3
10-12
75
3010
B2
STIFF LEGGED RDL
W EE K
SET S
REP S
RE S T
T E M PO
1
3
10-12
75
3010
2
3
10-12
75
3010
3
3
10-12
75
3010
4
3
10-12
75
3010
C
45 ° STRAIGHT LEG CABLE KICKBACK
W EE K
SET S
REP S
RE S T
T E M PO
1
3
12-15
45
3010
2
3
12-15
45
3010
3
3
12-15
45
3010
4
3
12-15
45
3010
E
DB KAS GLUTE BRIDGE
W EE K
SET S
REP S
RE S T
T E M PO
1
3
2
6-8
120
2010
3
6-8
120
2010
3
3
6-8
120
2010
4
3
6-8
120
2010
36
PHASE 02
UPPER 2
CLICK THE WORKOUT
NAMETO ACCESS THE
VIDEO EXERCISE PLAYLIST
A1
FRIDAY
STANDING ONE ARM OH PRESS (NEUTRAL GRIP)
W EE K
SET S
REP S
RE S T
T E M PO
1
3
6-8 Each Arm
120
4010
2
3
6-8 Each Arm
120
4010
3
3
6-8 Each Arm
120
4010
4
3
6-8 Each Arm
120
4010
A2
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SINGLE ARM DB ROW
W EE K
SET S
REP S
RE S T
T E M PO
1
3
6-8 Each Arm
120
4010
2
3
6-8 Each Arm
120
4010
3
3
6-8 Each Arm
120
4010
4
3
6-8 Each Arm
120
4010
B1
65 ° DB INCLINE PRESS
W EE K
SET S
REP S
RE S T
T E M PO
1
3
10-12
90
2010
2
3
10-12
90
2010
3
3
10-12
90
2010
4
3
10-12
90
2010
B2
STANDING DB LATERAL RAISE
W EE K
SET S
REP S
RE S T
T E M PO
1
3
10-12
90
2010
2
3
10-12
90
2010
3
3
10-12
90
2010
4
3
10-12
90
2010
C
DB SUITCASE CARRY
W EE K
SET S
REP S
RE S T
T E M PO
1
3
30 seconds
60
-
2
3
30 seconds
60
-
3
3
30 seconds
60
-
4
3
30 seconds
60
-
E
DB KAS GLUTE BRIDGE
W EE K
SET S
REP S
RE S T
T E M PO
1
3
2
6-8
120
2010
3
6-8
120
2010
3
3
6-8
120
2010
4
3
6-8
120
2010
37
TRAINING TEMPLATE
PHASE
3
4 WEEKS
ANTAGONIST
PARTNERSHIPS
CLICK THE WORKOUT NAME
TO ACCESS THE VIDEO
EXERCISE PLAYLIST
DAY
WARM UP
WORKOUT
STEPS
MONDAY
LOWER 1
8,000
TUESDAY
UPPER 1
8,000
REST
8,000
THURSDAY
LOWER 2
8,000
Thoracic mobility x 10
FRIDAY
UPPER 2
8,000
Cat/Cow x 10
WEDNESDAY
SATURDAY
REST
8,000
SUNDAY
REST
8,000
WARM UP
CLICK HERE
IMPORTANT REMINDER
Mobility is an integral part of your
pregnancy routine. It decreases intraabdominal pressure, allows you to
breathe freely and decreases pressure on
your pelvic floor. Perform this warm-up
routine before every training session.
Toe taps x 10
Thread the needle x10
The connection breath x 10 (relax
your pelvic floor on the inhale,
contract on the exhale)
38
PHASE 03
LOWER 1
CLICK THE WORKOUT
NAMETO ACCESS THE
VIDEO EXERCISE PLAYLIST
A1
MONDAY
DB OR KB GOBLET SQUAT
W EE K
SET S
REP S
RE S T
T E M PO
1
4
8-10
75
3010
2
4
8-10
75
3010
3
4
8-10
75
3010
4
4
8-10
75
3010
A2
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
BB GOOD MORNING
W EE K
SET S
REP S
RE S T
T E M PO
1
4
8-10
75
3110
2
4
8-10
75
3110
3
4
8-10
75
3110
4
4
8-10
75
3110
B1
STRADDLE LIFT GLUTE FOCUSED
W EE K
SET S
REP S
RE S T
T E M PO
1
3
8-10
75
2010
2
3
8-10
75
2010
3
3
8-10
75
2010
4
3
8-10
75
2010
B2
LEG EXTENSION
W EE K
SET S
REP S
RE S T
T E M PO
1
3
8-10
75
2010
2
3
8-10
75
2010
3
3
8-10
75
2010
4
3
8-10
75
2010
C
B-STANCE DB HIP THRUST
W EE K
SET S
REP S
RE S T
T E M PO
1
3
10-12 Each Leg
60
2010
2
3
10-12 Each Leg
60
2010
3
3
10-12 Each Leg
60
2010
4
3
10-12 Each Leg
60
2010
E
DB KAS GLUTE BRIDGE
W EE K
SET S
REP S
RE S T
T E M PO
1
3
2
6-8
120
2010
3
6-8
120
2010
3
3
6-8
120
2010
4
3
6-8
120
2010
39
PHASE 03
UPPER 1
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VIDEO EXERCISE PLAYLIST
A1
TUESDAY
SEATED DB OH PRESS NEUTRAL GRIP
W EE K
SET S
REP S
RE S T
T E M PO
1
4
8-10
60
3010
2
4
8-10
60
3010
3
4
8-10
60
3010
4
4
8-10
60
3010
A2
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SINGLE ARM DB ROW NEUTRAL GRIP
W EE K
SET S
REP S
RE S T
T E M PO
1
4
10-12 Each Arm
60
3010
2
4
10-12 Each Arm
60
3010
3
4
10-12 Each Arm
60
3010
4
4
10-12 Each Arm
60
3010
B1
LEANING DB LATERAL RAISE
W EE K
SET S
REP S
RE S T
T E M PO
1
3
10-12 Each Arm
60
2010
2
3
10-12 Each Arm
60
2010
3
3
10-12 Each Arm
60
2010
4
3
10-12 Each Arm
60
2010
B2
KNEELING CABLE ILIAC PULL (EACH ARM)
W EE K
SET S
REP S
RE S T
T E M PO
1
3
10-12 Each Arm
90
2010
2
3
10-12 Each Arm
90
2010
3
3
10-12 Each Arm
90
2010
4
3
10-12 Each Arm
90
2010
C1
CABLE Y RAISE
W EE K
SET S
REP S
RE S T
T E M PO
1
3
10-12
45
2010
2
3
10-12
45
2010
3
3
10-12
45
2010
4
3
10-12
45
2010
C2
BIRD DOG
W EE K
SET S
REP S
RE S T
T E M PO
1
3
2
10 (each side)
45
2010
3
10 (each side)
45
2010
3
3
10 (each side)
45
2010
4
3
10 (each side)
45
2010
40
PHASE 03
LOWER 2
CLICK THE WORKOUT
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VIDEO EXERCISE PLAYLIST
A
THURSDAY
TRAP BAR OR BB ELEVATED DEADLIFT
W EE K
SET S
REP S
RE S T
T E M PO
1
4
8-10
75
3010
2
4
8-10
75
3010
3
4
8-10
75
3010
4
4
8-10
75
3010
B1
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
DB STEP UP’S (QUAD FOCUSED)
W EE K
SET S
REP S
RE S T
T E M PO
1
3
8-10 Each Leg
75
3010
2
3
8-10 Each Leg
75
3010
3
3
8-10 Each Leg
75
3010
4
3
8-10 Each Leg
75
3010
B2
STRAIGHT LEG KICKBACKS
W EE K
SET S
REP S
RE S T
T E M PO
1
3
8-10 Each Leg
75
3010
2
3
8-10 Each Leg
75
3010
3
3
8-10 Each Leg
75
3010
4
3
8-10 Each Leg
75
3010
C1
SEATED LEG CURL OR BANDED LEG CURL
W EE K
SET S
REP S
RE S T
T E M PO
1
3
10-12
60
2010
2
3
10-12
60
2010
3
3
10-12
60
2010
4
3
10-12
60
2010
C2
HEELS ELEVATED GOBLET SQUAT
W EE K
SET S
REP S
RE S T
T E M PO
1
3
12-15
60
2010
2
3
12-15
60
2010
3
3
12-15
60
2010
4
3
12-15
60
2010
E
DB KAS GLUTE BRIDGE
W EE K
SET S
REP S
RE S T
T E M PO
1
3
2
6-8
120
2010
3
6-8
120
2010
3
3
6-8
120
2010
4
3
6-8
120
2010
41
PHASE 03
UPPER 2
CLICK THE WORKOUT
NAMETO ACCESS THE
VIDEO EXERCISE PLAYLIST
A1
FRIDAY
HALF KNEELING OH PRESS NEUTRAL GRIP
W EE K
SET S
REP S
RE S T
T E M PO
1
4
8-10
60
3010
2
4
8-10
60
3010
3
4
8-10
60
3010
4
4
8-10
60
3010
A2
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SEATED CABLE ROW
W EE K
SET S
REP S
RE S T
T E M PO
1
4
8-10
60
3010
2
4
8-10
60
3010
3
4
8-10
60
3010
4
4
8-10
60
3010
B1
ONE ARM Y RAISE
W EE K
SET S
REP S
RE S T
T E M PO
1
3
10-12 Each Arm
60
2010
2
3
10-12 Each Arm
60
2010
3
3
10-12 Each Arm
60
2010
4
3
10-12 Each Arm
60
2010
B2
CABLE PULL ACROSS BENT ARM
W EE K
SET S
REP S
RE S T
T E M PO
1
3
10-12
60
2010
2
3
10-12
60
2010
3
3
10-12
60
2010
4
3
10-12
60
2010
C1
DB BICEP CURL
W EE K
SET S
REP S
RE S T
T E M PO
1
3
12-15
45
2010
2
3
12-15
45
2010
3
3
12-15
45
2010
4
3
12-15
45
2010
C2
PALLOF PRESS
W EE K
SET S
REP S
RE S T
T E M PO
1
3
2
12-15 Each Arm
45
2010
3
12-15 Each Arm
45
2010
3
3
12-15 Each Arm
45
2010
4
3
12-15 Each Arm
45
2010
42
TRAINING TEMPLATE
PHASE
4
4 WEEKS
TRI-SETS
CLICK THE WORKOUT NAME
TO ACCESS THE VIDEO
EXERCISE PLAYLIST
DAY
WORKOUT
STEPS
WARM UP
WARM UP
CLICK HERE
IMPORTANT REMINDER
MONDAY
FULL BODY 1
8,000
TUESDAY
FULL BODY 2
8,000
REST
8,000
FULL BODY 3
8,000
Thoracic mobility x 10
8,000
Cat/Cow x 10
WEDNESDAY
THURSDAY
FRIDAY
FULL BODY 4
OPTIONAL
SATURDAY
REST
8,000
SUNDAY
REST
8,000
Mobility is an integral part of your
pregnancy routine. It decreases intraabdominal pressure, allows you to
breathe freely and decreases pressure on
your pelvic floor. Perform this warm-up
routine before every training session.
Toe taps x 10
Thread the needle x10
The connection breath x 10 (relax
your pelvic floor on the inhale,
contract on the exhale)
43
PHASE 04
CLICK THE WORKOUT
NAMETO ACCESS THE
VIDEO EXERCISE PLAYLIST
A1
FULL BODY 1
MONDAY
DB QUAD SQUAT
W EE K
SET S
REP S
RE S T
T E M PO
1
3
15
45
2010
2
3
15
45
2010
3
3
15
45
2010
4
3
15
45
2010
REP S
RE S T
A2
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
FACE PULL
W EE K
SET S
T E M PO
1
3
15
45
2010
2
3
15
45
2010
3
3
15
45
2010
4
3
15
45
2010
A3
45° BACK EXTENSION
W EE K
SET S
REP S
RE S T
T E M PO
1
3
15
45
2012
2
3
15
45
2012
3
3
15
45
2012
4
3
15
45
2012
B1
65 ° DB INCLINE PRESS
W EE K
SET S
REP S
RE S T
T E M PO
1
2
15
45
2010
2
2
15
45
2010
3
2
15
45
2010
4
2
15
45
2010
B2
DB HIP THRUST HAMSTRING FOCUSED
W EE K
SET S
REP S
RE S T
T E M PO
1
2
15
45
2010
2
2
15
45
2010
3
2
15
45
2010
4
2
15
45
2010
C
DB HAMMER CURLS
W EE K
SET S
REP S
RE S T
T E M PO
1
2
2
15
30
2010
2
15
30
2010
3
2
15
30
2010
4
2
15
30
2010
44
PHASE 04
CLICK THE WORKOUT
NAMETO ACCESS THE
VIDEO EXERCISE PLAYLIST
A1
FULL BODY 2
TUESDAY
DB OR BW FRONT FOOT ELEVATED SPLIT SQUAT
W EE K
SET S
REP S
RE S T
T E M PO
1
3
15 reps each leg
45
2010
2
3
15 reps each leg
45
2010
3
3
15 reps each leg
45
2010
4
3
15 reps each leg
45
2010
A2
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SEATED CABLE ROW
W EE K
SET S
REP S
RE S T
T E M PO
1
3
15
45
2010
2
3
15
45
2010
3
3
15
45
2010
4
3
15
45
2010
A3
BW OR DB STEP UP
W EE K
SET S
REP S
RE S T
T E M PO
1
3
15 reps each leg
45
2010
2
3
15 reps each leg
45
2010
3
3
15 reps each leg
45
2010
4
3
15 reps each leg
45
2010
B1
KNEELING ILIAC CABLE PULLDOWN
W EE K
SET S
REP S
RE S T
T E M PO
1
2
15 Each Arm
45
2010
2
2
15 Each Arm
45
2010
3
2
15 Each Arm
45
2010
4
2
15 Each Arm
45
2010
B2
DB HIP THRUST QUAD FOCUSED
W EE K
SET S
REP S
RE S T
NOTES - KNEE OVER TOES
T E M PO
1
2
15
45
2010
2
2
15
45
2010
3
2
15
45
2010
4
2
15
45
2010
C
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
STRAIGHT ARM ROPE PULLDOWNS
W EE K
SET S
REP S
RE S T
T E M PO
1
2
2
15
45
2010
2
15
45
2010
3
2
15
45
2010
4
2
15
45
2010
45
PHASE 04
CLICK THE WORKOUT
NAMETO ACCESS THE
VIDEO EXERCISE PLAYLIST
A1
FULL BODY 3
THURSDAY
DB RDL
W EE K
SET S
REP S
RE S T
T E M PO
1
3
15
45
3010
2
3
15
45
3010
3
3
15
45
3010
4
3
15
45
3010
A2
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
45° DB CHEST PRESS
W EE K
SET S
REP S
RE S T
T E M PO
1
3
15
45
2010
2
3
15
45
2010
3
3
15
45
2010
4
3
15
45
2010
A3
CABLE KICKBACKS
W EE K
SET S
REP S
RE S T
T E M PO
1
3
15 reps each leg
45
2010
2
3
15 reps each leg
45
2010
3
3
15 reps each leg
45
2010
4
3
15 reps each leg
45
2010
B1
DB STANDING LATERAL RAISE
W EE K
SET S
REP S
RE S T
T E M PO
1
2
15
45
2010
2
2
15
45
2010
3
2
15
45
2010
4
2
15
45
2010
B2
LEG EXTENSIONS
W EE K
SET S
REP S
RE S T
T E M PO
1
2
15
45
2010
2
2
15
45
2010
3
2
15
45
2010
4
2
15
45
2010
C
POOR MANS SHOULDER HORN
W EE K
SET S
REP S
RE S T
T E M PO
1
2
2
15
45
2011
2
15
45
2011
3
2
15
45
2011
4
2
15
45
2011
46
PHASE 04
CLICK THE WORKOUT
NAMETO ACCESS THE
VIDEO EXERCISE PLAYLIST
A1
FULL BODY 4
FRIDAY
BB BOX SQUAT
W EE K
SET S
REP S
RE S T
T E M PO
1
3
8-10
45
3010
2
3
8-10
45
3010
3
3
8-10
45
3010
4
3
8-10
45
3010
A2
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
INCLINE PUSHUP
W EE K
SET S
REP S
RE S T
T E M PO
1
3
8-10
45
3010
2
3
8-10
45
3010
3
3
8-10
45
3010
4
3
8-10
45
3010
A3
BW BACK FOOT ELEVATED SPLIT SQUAT
W EE K
1
3
3
2
3
3
3
4
B1
SET S
REP S
RE S T
T E M PO
8-10 Each Leg
45
3010
8-10 Each Leg
45
3010
8-10 Each Leg
45
3010
8-10 Each Leg
45
3010
FACE PULLS
W EE K
SET S
REP S
RE S T
T E M PO
1
2
10-12
45
2010
2
2
10-12
45
2010
3
2
10-12
45
2010
4
2
10-12
45
2010
B2
CABLE ABDUCTIONS
W EE K
SET S
REP S
RE S T
T E M PO
1
2
12-15 Each Leg
30
2
2010
2
12-15 Each Leg
30
2010
3
2
12-15 Each Leg
30
2010
4
2
12-15 Each Leg
30
2010
E
DB KAS GLUTE BRIDGE
W EE K
SET S
REP S
RE S T
T E M PO
1
3
2
6-8
120
2010
3
6-8
120
2010
3
3
6-8
120
2010
4
3
6-8
120
2010
47
PRENATAL
NUTRITION
There’s no doubt that
quality nutrition is
important for:
Foetal brain development
A healthy birth weight
Reducing the risk of anaemia and many
birth defects like spina bifida.
We often have the best of intentions to eat well during pregnancy (I know I did). But
after having two back-to-back pregnancies where I spent 16 weeks (give or take) with
my head in the toilet, unable to look at a vegetable and let alone consume one, I know
it’s not always possible to reach what is ‘optimal’ in this situation. Nausea and food
aversions can certainly make consuming a well-balanced diet challenging.
48
MORNING SICKNESS
What causes morning
sickness?
The exact cause for morning sickness is
unknown, but the current thinking is that
genetics and a rapid increase of hCG,
oestrogen and progesterone in early
pregnancy play a role in morning sickness.
Whatever the cause, it sucks!
My top 5 tips for managing
morning sickness
If you’re in your first trimester, you might be
nodding your head in agreement. And also
wondering: How the hell can you make
yourself eat one meal that isn’t hot chips
or toast, let alone do a training session?!
Proactively eat small meals or
snacks and avoid an empty
stomach.
But it will get better around the mid-second
trimester and until then, don’t be dogmatic
about hitting a certain macro split (another
reason why I don’t love tracking during
pregnancy).
Try soups, they may be easier to
tolerate.
Supplement with ginger or vitamin
B6.
Avoid spicy or bitter food or foods
that have a strong odour
Modify training sessions to a time
of day where nausea is lowest.
ENERGY REQUIREMENTS
DURING PREGNANCY
Disclaimer
This information is general in nature and is NOT intended to replace
medical advice. Careful consideration should be taken if deciding
to count calories during pregnancy. Dieting is not recommended in
pregnancy and can lead to dire consequences for an unborn baby
and its mother. Always follow the health advice of your treating
team and ensure you are gaining enough weight to support yourself
and your baby.
All of Mark’s programs follow a flexible dieting approach so if you have done The Bikini
Body Series or Your Glute Coach, then you are probably well versed in the whole area of
calories and macros.
49
Now, I am usually an advocate for
flexible dieting outside of pregnancy and
postpartum but I am quite the opposite
when it comes to pre and (early)
postnatal women. Here’s why:
Energy requirements during
pregnancy are COMPLEX!
Rather than tracking calories/
macros we recommend you follow
non-tracking nutritional strategies
(more on this later) If you choose
to track macros during pregnancy
it needs to be in consultation with
your healthcare team.
ENERGY
REQUIREMENTS DURING
PREGNANCY
Mark and I both stay in our lanes
when it comes to things outside of
scope as coaches. This is one of
those areas.
50
MACRONUTRIENTS DURING PREGNANCY
PROTEIN
Mark would usually recommend a protein intake of 1.6-2.6g per kg of body weight per
day (the lower end in a build, the higher end in a deficit). But the amount of protein
required during pregnancy is debatable.
The RDI (recommended daily intake)
during pregnancy is astoundingly low
(60g per day yes, per day). The issue with
just meeting the RDI is that it is designed
to prevent deficiency! It’s not designed to
Is an essential macronutrient for
survival
Helps with satiety (when we feel full
from eating protein) which helps with
weight management in pregnancy
Helps maintain as much lean body
mass as possible (so needed in
But let’s put aesthetics to the side.
Protein also has a lot of important
benefits during pregnancy:
They form the building blocks for all
living cells and are an essential part of
the human diet.
They support foetal development
They are responsible for the
production and development of
important pregnancy hormones
So just meeting the RDI may not be the best move if we’re thinking about what is
optimal. On the flip side, the need to take protein as high as 2.6g per kg of bodyweight is
attenuated by the fact that you’ll be consuming your maintenance calories (no deficits
in pregnancy please, it’s not safe). Assuming that you’re choosing to track during
pregnancy (please refer to the section on energy requirements during pregnancy), we
would recommend aiming for at least 1.6g per kg of your pre-pregnancy body weight.
51
PROTEIN
EXAMPLE
CALORIES
PER 100G
PROTEIN
EXAMPLE
CALORIES
PER 100G*
PROTEIN
EXAMPLE
CALORIES
PER 100G*
Egg whites
48
Chicken breast
115
whole eggs
140
Flathead fillet
93
Protein powder
120
Alskan salmon
142
Kangaroo mince
104
Rump steak
125
Scotach fillet
167
Barramundi
108
Chicken mince
134
Ingham turkey mince
180
Extra lean beef nince
112
Steggies turkey mince
137
*raw weight
NOTE :
Calorie content may change depanding on your choice of brand.
52
FAT
Consuming dietary fat promotes healthy levels of sex hormones such as testosterone,
oestrogen and DHEA. To have a holistic approach to health, it’s crucial that our sex
hormones are functioning optimally which is why I recommend eating no less than 1g
of dietary fat per kg of body weight during pregnancy if you’re choosing to track your
macros.
PROTEIN
EXAMPLE
CALORIES
PER 100G
PROTEIN
EXAMPLE
CALORIES
PER 100G*
Cherry tomatoes
13
Pumpkin
49
Zucchini
17
White potato
67
Mushrooms
19
Sweet potato
87
Bok choy
19
FRUITS
EXAMPLE
CALORIES
PER 100G
Eggplant
20
Strawberries
12
Red capsicum
25
Pineapple
48
Broccolini
30
Granny Smith apple
49
Broccoli
30
Blueberries
52
Green beans
31
Rasberies
55
Chinese broccoli
41
Banana
89
53
CARBOHYDRATES
Aside from the performance-based
benefits carbohydrates provide, they are
rich in folate. This is a B-group vitamin
needed for the healthy development of
babies in early pregnancy.
High-fibre foods are mostly carbohydratecontaining foods which are important to
increase satiety and manage bowel health
(your pelvic floor will thank you too!).
Other benefits of carbohydrate
consumption during pregnancy include:
Improved mental clarity
Improved gut microbiome
Improved performance
Again, assuming that you’re aiming to
track your intake, you’ll fill the rest of your
calories with carbohydrates once you’ve
met your fat and protein intake.
FIBRE
Fibre is a complex carbohydrate and key to a thriving gut microbiome. Fibre will keep
you feeling fuller for longer, meaning healthy weight maintenance during pregnancy.
Fibre will keep your bowels regular which is great for your pelvic floor! The recommended
daily intake of fibre is 25-30g is recommended during pregnancy.
54
SUPPLEMENTS &
MICRONUTRIENTS
NON-TRACKING NUTRITIONAL STRATEGIES
Whether you are counting calories or following a habit-based nutritional regime it can
be helpful to have some structure and non-negotiables around meals.
55
PORTIONS AND SERVING SIZES
Monitoring portion size is an important skill
to master. It is unrealistic and impractical
to suggest that everyone carries a food
scale with them everywhere they go.
Adequate portion control is an important
part of managing total caloric intake
without the need for calorie counting
to ensure healthy weight gain during
pregnancy.
A standard serving of:
Protein is the size and thickness of your
palm.
Vegetables should cover half of your
plate or the size of your fist.
Healthy fat is the size of your thumb.
Cooked starchy carbohydrates is the
size of a cupped handful.
How to
build a
plate
Your hand is
proportionate to
your body, its size
never changes, and
it’s always with you,
making it perfect
tool for measuring
food and nutrition
- minimal counting
required.
56
MEAL NON-NEGOTIABLES
1
Include a serving of protein at every meal.
This might be difficult when you are
experiencing food aversions and you will
need to do the best you can. Refer to the
module on morning sickness and nausea
for further guidance on managing
food aversions.
Sometime during the second trimester
you will likely experience a decrease
in food aversions and nausea. Take
advantage of your change in appetite
and prioritise having a serving of protein
at every meal.
2
Benefits of protein:
They form the building blocks for all
living cells and are an essential part of
the human diet.
They increase satiation (feeling of
fullness) after a meal.
They increase retention of lean body
mass and muscle.
They support blood sugar levels.
Include a serving of vegetables or fruit with every meal.
Vegetables and fruit contain important
micronutrients, minerals and
antioxidants that are needed for overall
health. They are also a major source of
fibre which increases satiety and can
assist in regular bowel movements.
Constipation can be detrimental to pelvic
floor health which is why is it important to
manage throughout pregnancy.
Vegetables and fruit are often a common
food aversion. Again, do your best to get
in some vegetable and fruits when you are
experiencing food aversions or nausea and
know that there are better days coming.
57
Fibre Rich Food
Broccoli, cabbage, strawberries, blueberries, legumes, black beans,
oatmeals, All Bran, psyllium husk
3
Include a serving of essential fats with every meal
Essential fats cannot be made by the
human body and must be consumed
through our diets. Essential fats are
important for:
The development of a baby’s brain
and eye site
Managing blood sugar levels
Satiation
EXAMPLE
Fatty fish such as salmon (major
source of EPA and DHA)
Nuts
Seeds
Optimal functioning of sex-hormones
Avocado
Absorption of fat-soluble vitamins
such as vitamins A, D, E and K
Olive Oil
4
Include a serving of starchy carbs at every meal
Carbohydrates have a bad rep!
But did you know the brain’s
referred source of energy is a simple
carbohydrate known as glucose? You
may have even experienced a ‘foggy’
feeling yourself when you have tried a
low-carb diet: blame the lack of glucose!
Furthermore, there are some cells in
our bodies, such as red blood cells, that
cannot function without receiving an
ongoing supply of glucose, so it is fair to
say carbohydrates are incredibly
beneficial to our health.
Other Benefits of
Carbohydrates
Including a wider variety of plants
and legumes have been shown to
improve hut health by promoting
a wider range of healthy bacteria
within the gut.
Carbohydrates may increase
energy expenditure by increasing
energy levels and performance
Carbohydrates may have a positive
effect on LBM
And a personal bias... they are
delicious!
58
HOW MANY MEALS SHOULD I HAVE
PER DAY?
This will vary from person to person and if there are factors
such as nausea and food aversions to consider. You may not
be able to follow these guidelines if you are struggling through
nausea and vomiting. This is particularly common in the first
trimester where you might need to have small regular meals
and stick to foods that do not have a strong smell.
HABIT #1
EAT SLOWLY
The speed that we chew our food can impact hunger signals and
digestion. Focusing your attention on your meal will help you to enjoy
your food while allowing you to tune in and pay attention to your body’s
hunger signals and needs. By eating slowly, you will be able to notice
when you are beginning to feel full and know when it is time to stop
eating.
While this might seem like a simple task, implementing it can be a
challenge! If you have taken the time to notice how fast most people
chew, you would surely understand why.
Here are some tips:
Purposefully take a moment before your meal to become in tune
with your senses. How does the food smell? How does it take up
room on your plate and what colours and textures can you see?
Aim for 15 chews per bite.
Take smaller bites of food.
Place your fork down between each bite.
Take sips of water.
Purposefully check in with yourself. Are you feeling hungry or
beginning to feel full?
59
HABIT #2
EAT WITHOUT DISTRACTION
That means:
Be present with your meal and ensure you are sitting at the dinner table
when consuming your meal.
HABIT #3
USE APPROPRIATELY SIZED DISHES TO SERVE YOUR FOOD
HABIT #4
STAY HYDRATED
General recommendations suggest that pregnant women should
consume three litres of fluid per day. However, this varies among
individuals. A basic guideline to follow is:
If your urine is
yellow, you need to
drink more.
If it is clear, you are
well hydrated.
60
FOOD SAFETY IN
PREGNANCY
Your immune system is lowered during pregnancy.
The theory is that this prevents your body from
recognising your baby as an intruder and fighting
it off. A lowered immune system makes you more
prone to illness which is why food safety becomes so
important during pregnancy to prevent foodborne
illness caused by listeria and salmonella. Infection
with these ‘bugs’ can be quite dangerous to you and
your baby.
WEIGHT GAIN
From personal experience, I know
the thought of gaining 10+kgs can
be daunting. You might wonder how
your body will look after pregnancy
or whether you’ll get stretch marks.
I know I did, a lot. Yes, you will gain
weight during pregnancy. There’s no
avoiding it.
The amount of weight you should
gain depends on your prepregnancy BMI. But the average
is between 12-16kg if you’re in a
‘normal’ BMI range.
Before you ask, yes — you will
gain some fat. Emphasis on
some! Weight gain mostly
consists of:
The baby
Blood volume
Extracellular fluid
Breast tissue
Uterus
Amniotic fluid
Placenta
61
The best advice I can
give you is to:
Focus on the variables you can control
Surrender to the ones you cannot.
My top five habits for a healthy
pregnancy:
You can’t control if you get stretch
marks (sorry, the oils don’t work).
1.
You CAN control how much weight
you gain to an extent! But it can still
be so varied, so keep that in mind.
3. Aim for 2-3 servings of fruit per day
And foremost, what you CAN control
are your habits and your behaviours.
Include a serving of protein with every meal
2. Include a serving of vegetables with every
meal
4. Limit ‘soul foods’ to no more than 300 calories
on most days
5. Stay active.
62
FOOD SAFETY
IN PREGNANCY
During pregnancy, a woman’s immune system
is lowered, so it is more difficult to fight off
infection. Pregnant women have a higher risk of
developing a food borne illness caused by listeria
and salmonella. Infection with these ‘bugs’ can be
dangerous to the health of your baby.
Tips to avoid food-borne
illness during pregnancy:
Reduce the risk of listeria infection by
eating foods that have been freshly
cooked or prepared
Rinse fresh fruits and vegetables in
running water before preparing
Avoid raw sprouts
Follow safe food handling practices
including washing hands, food
preparation surfaces and utensils
thoroughly
63
NUTRITIONAL CONSIDERATIONS
DURING PREGNANCY
Some food should be avoided during pregnancy because
they may be harmful to the mother or the unborn baby.
FOODS TO LIMIT
REASON
HOW MUCH?
Oily fish. For example:
Salmon
Sardines
Fresh tuna (not
canned)
Trout,
Mackerel
These types of fish contains
omega 3 fatty acids which are
helpful during pregnancy as they
can aid the baby’s brain and
retina development. However,
they also contain small amounts
of pollutants and mercury which
can be harmful to the unborn
babu in large amounts.
Limit your portions to no more
than two per week (roughly 130150g of meat). NOTE: Tinned tuna
isn’t considered an ‘oily fish’. You
can consume up to four tins of
tuna each week.
Caffeine
I love my coffee. I’m sure you
do too. But too much caffeine
can increase the risk of low birth
weight babies and miscarriage.
EEEKKK!
No more than 200mg per
day. This includes caffeine in
chocolate, teas, etc.
Alcohol
Alcohol can increase the risk of
miscarriage and low birth weight
babies. If consumed in large
amounts it can cause foetal
alcohol syndrome.
There is no safe level of alcohol
consumption in pregnancy. It is
safest not to drink alcohol while
you are pregnant.
64
FOODS TO AVOID
Liver, liver products, fish liver oils or other
supplements containing vitamin A.
Swordfish, marlin or shark.
Pate including vegetable pate.
Raw or undercooked foods including
meat, fish, shellfish, eggs or ready meals.
Unpasteurised food or food which may
contain raw eggs such as home-made
icecream, home-made mayonnaise or
home-made cheesecake.
Credit: MAC NUTRITION UNI
65
More foods to AVOID
Buffets, salad bars and sandwich bars.
Meats that are raw or undercooked, cold deli meats,
packaged/ready-to-eat meats including cooked cold
ready-to-eat (unless reheated until steaming hot).
Pre-packaged or pre-prepared fruits and vegetables.
Chilled seafood e.g. raw oysters, sashimi, sushi and
cooked, chilled.
Raw or undercooked eggs.
Foods pregnant women DON’T
need to AVOID
Prawns & other types of shellfish
Soured cream
Honey
Spicy foods
You can eat ice-cream, mayonnaise and salad dressing
provided they don’t contain raw egg
Certain cheese: cheddar, cream cheese, parmesan, feta,
ricotta, mascarpone, mozzarella, & cottage cheese,
Peanuts
66
WHAT’S NEXT?
You’ll all be joining us in this program at different stages of your pregnancy. But one
thing is for sure: You’re all patiently waiting for the arrival of your little bean!
If you’re in the third trimester already, I have no doubt that the days are starting to feel
like weeks and the weeks are starting to feel like years (I pray that you don’t have to do
the third trimester is summer!).
No matter where you are in your pregnancy I (Sheridan, Mark can’t really relate to this
ha!), want to wish you the very best of luck. Becoming a mother has been by far the
most challenging thing I’ve ever done in my life (and I’m an ICU Nurse). It’s challenged
me physically, mentally and it’s completely unearthed a different identity in me (which
was a painful rebirth, let me tell you). But it’s also been the most rewarding experience
of my life. Watching my little humans grow has been my greatest blessing to date and
I know it will be for you too, despite the challenges.
Please be patient with your mind and body
after the birth of your baby. Birth takes a huge
toll on your body and I hope you give yourself
permission to rest, heal and learn the new
role the universe has in store for you. It’s best
to avoid any planned training for at least six
weeks (until your postnatal check-up) and
limit exercise to walking only. In fact, walking
will probably feel like a generous workout
for a little while and it should be something
that you slowly work up to. I delivered a great
podcast on the first six weeks postnatal over
on my podcast ‘Barbells to Babies’ which I’m
sure will give you some guidance.
Once you are cleared for exercise you
can jump into our Postnatal Level One
Guidebook which will focus on restoring your
core strength, building up your pelvic floor
muscles and getting you back into training
in a safe and effcient manner. We hope to
see you in the next program.
Good luck Mama.
YOU GOT THIS!
(Mark also says good luck).
67
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