Nutrition & Training Guide
First Trimester Nutrition & Training Guide
Newly pregnant? (Weeks 4–12)
This guide tells you exactly how to move, eat & rest safely.
No intense workouts
No strict meal plans
No pressure to
“push through.”
“push through.”
Created by a certified coach & nutritionist
Designed specifically for weeks 4–12
👇🏼 Start feeling supported today 👇🏼
The first trimester can feel confusing and lonely.
Your body is changing fast.
You’re tired, nauseous, emotional — yet expected to “carry on as normal.”
Everywhere you look, the advice conflicts.
This guide exists so you don’t have to guess.
Your body is changing fast.
You’re tired, nauseous, emotional — yet expected to “carry on as normal.”
Everywhere you look, the advice conflicts.
- Should I still train?
- Am I eating enough?
- Is this normal?
This guide exists so you don’t have to guess.
This guide is for you if:
- You’re newly pregnant and unsure what’s safe
- You feel tired, nauseous, bloated, or overwhelmed
- You’re confused by online advice
- You want gentle movement, not intense workouts
- You want simple nutrition, not rigid plans
You don’t need to be perfect. You just need the right support 🤍
WHAT’S INSIDE
- Pregnancy-Safe Training
✔ First-trimester appropriate workouts
✔ Gentle strength, mobility & breathing
✔ What to avoid — and why
✔ Options for low-energy days
✔ Simple at-home routines
Designed to support your body — not drain it.
- Simple Pregnancy Nutrition
✔ What truly matters in early pregnancy
✔ Nausea-friendly food choices
✔ How to balance meals without overthinking
✔ Support for digestion, energy & hormones
No dieting.
No calorie counting.
No guilt.
- Calm Guidance for a Changing Body
✔ What’s normal in the first trimester
✔ How to listen to your body with confidence
✔ Letting go of guilt around rest & appetite
Rest is not weakness.
It’s part of pregnancy.
Short preview
A quick look at the gentle, first-trimester-friendly exercises included in the guide.
A glimpse into your first-trimester workouts
Here’s a short preview of the types of exercises included in the guide:
Safe, low-impact, and designed to support your body during weeks 4 - 12.
✔ No high-intensity workouts
✔ Short, at-home friendly routines
✔ Designed for low-energy days
Movement that supports your pregnant body — not drains it.
Here’s a short preview of the types of exercises included in the guide:
Safe, low-impact, and designed to support your body during weeks 4 - 12.
✔ No high-intensity workouts
✔ Short, at-home friendly routines
✔ Designed for low-energy days
Movement that supports your pregnant body — not drains it.
WHY I CREATED THIS
I’m a certified coach and nutritionist working with women through pregnancy.
But the first trimester is often the most unsupported stage — physically and emotionally.
You’re expected to push through while everything inside you changes.
This guide is your reminder:
But the first trimester is often the most unsupported stage — physically and emotionally.
You’re expected to push through while everything inside you changes.
This guide is your reminder:
- You are not lazy.
- You are not weak.
- You are pregnant 🤍
Support your pregnancy from the very beginning
✨ Instant digital download
✨ Designed for weeks 4–12
✨ Calm, expert guidance
✨ Designed for weeks 4–12
✨ Calm, expert guidance
