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First Trimester [Meal Plan and Workouts]

Month 1: Gusto for Clean Eats

Meal Plan

Not really different from my normal meal plans ūüôā

Meal #1  Р4 egg whites scrambled with veggies (peppers, onions, spinach, sometimes broccoli) and slice of whole grain toast or a whole grain english muffin (add sugar free jelly sometimes), ginger tea

Meal #2 – 1 Cup greek yogurt with berries (add truvia sometimes if I’m craving sweet)

Meal #3 – 4 oz fish or chicken, ¬†romaine salad with lemon juice as dressing (sometimes I’ll stir in a 1/2 teaspoon of dressing with the lemon juice for flavor)

Meal #4 –¬†Fat free cottage cheese or greek yogurt with fresh berries,¬†12 almonds ¬†OR cottage cheese + wheat thins OR Celery and PB

Meal #5 –¬†4 oz of chicken/turkey with 1/2 cup of black beans with a Tbsp of salsa and broccoli

First Tri Tip: Ginger tea Рfor calming nausea and healthy digestion (both are symptoms onset by hormones during pregnancy)

Favorite Cheats Treats: small avocado with lemon juice, skinny cow, Swiss Miss Cocoa with Calcium No-Sugar Added

I am avoiding where possible foods rich in vitamin A, as it is linked to complications and birth defects.

Foods rich in vitamin A:
information source: http://ask.yahoo.com/20001011.html 

  • liver
  • sweet potatos
  • carrots
  • mangoes
  • spinach
  • cantaloupe
  • dried apricots
  • milk
  • egg yolks
  • mozzarella cheese

Workouts

5 day split for lifting: upper, lower, arms, total body

4 days Cardio (running, incline-walking, elliptical, bike, stair master)

Month 2: Adjusting Nutrition

Things got a little topsy turvy! Nausea set in so I cut my meal sizes down and ate every 2 hours instead of 3.  Completely avoided sweets except in fruit and, like usual, steered clear of any processed foods.

Workouts were still strong but I cut it down to a 4 day split when the fatigue started affecting my work.

Month 3: Adjusting Exercise

2 words. FOOD. AVERSION. I had a hard time finding an adjustment here to still get all my nutrients in. There was one day where my brown bag spinach salad tasted like FISH, so I couldn’t even eat it nor the packet of tuna I brought to go with it. *le sigh* I found my body craving cheese and sometimes grains, so I allowed myself a serving of a grain or cheese on the days where nothing else would swallow. ¬†I have only gained about 2 pounds – I am not really monitoring it, becaue frankly it’s not the weight I care about…it’s my nutrition count. I do not want to overeat what I need, but I do not want to under-eat essential nutrients (for me OR baby).

Workouts – I have absolutely resided to listening to my body. I feel comfortable doing this because I TRULY WANT to be at the gym every day, so I let my body tell me if I shouldn’t. ¬†The fatigue and sickness is just too unpredictable, so when I do hit the gym I have to reassess what body parts or style of workout I should do that day (as oppose to following my typical 4-5day split)

I have a RIDICULOUSLY short torso (seriously…my ribs sit only maybe 3 inches away from my hip bones)…so I’m not sure, but I think I might be showing more than my long-torso’d counterparts.

faith keith - first trimester

Bye-bye abs! Hello bump!

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Not Enough Hours in a Day: Cut Gym (?!)

Priorities!¬† You have a hundred and one responsibilities including your fitness goals, but when push comes to shove, something’s gotta give and it should NOT be your health/well-being.¬† If you stretch yourself thin and overdue it, you could be doing counter-productive work towards your fitness goals.¬† Sometimes, your trip to the gym will have to be skipped in order to get more sleep and not wear yourself down till your immune system calls it quits.

What Not to Quit:

Your impeccable meal plans.¬† Whatever you do, do not compromise.¬† Key phrase: “Plan ahead”.¬† Write that on the chalk board 100 times for me.¬† We tend to compromise when we are in a rush, short on time, short on groceries.¬† The key is to not let yourself fall into those situations by planning ahead.¬† I jot grocery things down as I think of them, but Sunday is my meal planning day.¬† It’s when I decided if I need to bake lunch the night before or if I need to allot time in the morning to prepare it. Sunday is when I grocery shop for all my breakfasts, snack-meals, lunches, dinners.¬†¬† Once you find your groove, this is SO EASY.¬† If you need meal plan ideas, check out Fitness RX magazine (men or women’s) or Muscle and Fitness magazine (His or Hers) OR check check out my “Diet” page on here ūüôā¬† I will often post our meal plans.

While busy, stay healthy!


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