DFY | Pregnancy Guide: Trimester based plans

Pregnancy Fitness & Nutrition Guide | Prenatal Exercise Program | Trimester Workouts | Pregnancy Meal Plans | Birth Prep eBook

Support your body, stay strong, and feel confident throughout your entire pregnancy with this science-backed Prenatal Fitness & Nutrition Guide.

Designed to help expecting mums move safely, nourish their bodies, and understand every stage of pregnancy, this comprehensive eBook is your go-to resource for trimester-based training, nutrition, and wellness.

Whether you’re newly pregnant, in your third trimester, or wanting a clear roadmap for a healthy, active pregnancy, this guide provides the expert support you need — all in one place.

🌸 What’s Inside This Pregnancy Fitness & Nutrition eBook
🤰 Understanding Your Pregnancy Body
- Learn how your hormones, posture, energy levels, and core/pelvic floor change throughout pregnancy — explained simply and scientifically.

🏋️‍♀️ Safe Exercise During Pregnancy
Evidence-based training guidance that debunks myths and teaches you how to work out safely:
- What’s safe
- What to modify
-What to avoid
- Warning signs to stop

📘 Trimester-Specific Fitness Guidance
- Clear, structured movement advice for every stage of pregnancy:
- Trimester 1: Foundations, fatigue strategies, gentle strength
- Trimester 2: Energy, strength building, bump-friendly training
- Trimester 3: Comfort-focused movement, posture, mobility & breathwork

🧘‍♀️ Labor Preparation (Movement + Breathwork)
- Functional movements, mobility sequences, and breathing techniques to help your body prepare for birth.

🔄 Exercise Modifications & Safety Tips
- Simple swaps for common exercises, core-safe variations, cardio adjustments, and pregnancy-friendly alternatives.

💪 Trimester-Based Sample Workouts (Tables Included)
- Strength
- Mobility
- Cardio
- Core & pelvic floor-friendly options
- Each workout includes modifications and trimester-specific adjustments.

🥗 Trimester-Based Sample Meal Plans (Tables Included)
- Balanced, realistic nutrition plans aligned with prenatal needs:
- Key vitamins & minerals
- Protein, carbs & healthy fats
- Foods that support energy, digestion & baby’s development

📚 Reference List
- All advice in this guide is backed by reputable organisations and clinical guidelines (ACOG, WHO, RCOG, etc.).

💛 other Sections
- Welcome page
- Closing thank-you page
- Comprehensive legal disclaimer


✨ Who Is This Guide For?
Perfect for:
✔ Expecting mums wanting safe, structured prenatal workouts
✔ Beginners to advanced exercisers
✔ Mums needing trimester-specific guidance
✔ Anyone wanting research-based fitness and nutrition support
✔ Health coaches, doulas, midwives, or trainers working with pregnant clients

⚡ Why You’ll Love This Guide
✔ Evidence-based & professionally written
✔ Trimester-specific workouts and meal plans
✔ Pelvic-floor & bump-friendly modifications
✔ Realistic, supportive and easy to follow
✔ Science explained simply
✔ Beautifully organised, clear layout
✔ Designed to keep you safe, strong & confident

This guide focuses on supporting your whole pregnancy journey — not “bouncing back,” but feeling empowered and educated.

📥 Instant Digital Download
No waiting — start your pregnancy training and nutrition journey today.
Your body is doing something incredible. This guide helps you support it every step of the way. 🌿🤰


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