FIRST TRIMESTER (Weeks 1–13)

Focus: Stabilization, nourishment, nervous system support

ATE

• High-protein breakfast daily

• Fruit high in vitamin C & potassium (sumo citrus, banana, kiwi)

DRANK

• Water consistently (32oz jug filled ~3x/day)

• Matcha/Cacao instead of coffee (for the temp coffee aversion)

• Coconut water for hydration support

• Warm beverages over cold when possible

DID

• Ate before hunger to prevent nausea

• Established a nighttime routine early

• Began gentle circulation habits

USED

• Prenatal vitamin

• Liver supplement (3 capsules/day)

• Magnesium (nightly)

• Magnesium oil spray

• Gua sha (face)

• Vibration plate (upper body focus)

• Silk belly wrap at night

• Belly serum + rich moisturizer

PERFORMED

• Reformer / classical Pilates

• Walking (treadmill or outdoors)

STARTED

• Warm tea at night

• Magnesium oil spray (feet & calves)

• Daily lists to manage pregnancy brain

• Early belly moisturizing (before showing)

STOPPED / AVOIDED

• Heated workouts

• Cold drinks when possible

SECOND TRIMESTER (Weeks 14–27)

Focus: Strength, consistency, circulation.

ATE

• Continued high-protein breakfasts

• Regular breakfast, lunch, and dinner (increased appetite)

• High-fiber foods to avoid constipation

DRANK

• Electrolytes (transitioned from lemon + salt due to reflux)

• Coconut water regularly

• Cacao & Collagen as preferred caffeine source

DID

• Maintained structured routines

• Continued early dinner cutoff (2–3 hrs before bed)

• Prioritized sleep consistency

• Continued belly care daily

USED

• Prenatal vitamin

• Liver supplement (3 capsules/day)

• Magnesium nightly

• Magnesium oil spray

• Gua sha tool

• Vibration plate

• Silk belly wrap at night

• Belly serum + rich moisturizer

PERFORMED

• Reformer Pilates 6–7x/week

  • Strength

  • Tower

  • Jump board

  • Cardio & weights

• Walking decreased slightly (heat/weather dependent)

STARTED

• Acupuncture (weekly or monthly)

• Registry planning

• Nursery prep

• Birth preference conversations

• Continued list-making & gradual nesting

STOPPED / MODIFIED

• Continued avoidance of eating and drinking anything acidic 2-3 hours before bed to avoid reflux

THIRD TRIMESTER (Weeks 28–Birth)

Focus: Comfort, mobility, preparation, softening.

ATE

• Smaller meals due to limited stomach space

• Increased protein & carbs to compensate

• Prioritized nutrient density over volume

• Continued protein-forward mornings

DRANK

• Electrolytes consistently

• Coconut water

• Warm tea nightly (raspberry Leaf)

• Avoided eating close to bedtime

DID

• Maintained nightly bath + shower ritual

• Continued strong sleep hygiene

USED

• Prenatal vitamin

• Liver supplement (upped to 6 capsules/day)

• Magnesium nightly (continued)

• Magnesium oil spray

• Gua sha

• Vibration plate

• Belly balm (DIY)

• Silk belly wrap at night

• Belly serum + rich moisturizer

• Magnesium salts in bath

PERFORMED

• Reformer Pilates 5–6x/week

• Stopped jump board

• Walking added back in on rest days

• Vibration plate

STARTED

• Perineal massage

  • Coconut oil

  • In bath or shower

  • From 34 weeks onward

• Prenatal massage (from ~34 weeks)

• Final hospital bag prep

• Baby moon / memory-making

• Writing letters to baby & partner

ADDED (37 WEEKS +)

• Evening Primrose Oil

  • Inserted vaginally before bed and/or

  • Taken orally via capsule

  • For cervical softening & possible tear prevention
    (Used intuitively + in alignment with provider guidance)

STOPPED / MODIFIED

• Large meals

• Jump board Pilates

• Over-scheduling self-care outside the home

TBD!