1. Physical Fitness Before Pregnancy
Exercise & Movement
- Strength Training – Helps support your core and back for pregnancy and labor.
- Cardio (Walking, Swimming, Cycling) – Boosts endurance for labor and improves circulation.
- Yoga & Pilates – Enhances flexibility, reduces stress, and strengthens pelvic muscles.
- Kegels – Strengthens pelvic floor muscles, which can help during delivery.
Resources:
- Prenatal Yoga Center – Yoga and strength-building exercises for pregnancy.
- Fit Pregnancy – Fitness guides and workout plans.
- The Bloom Method – Core and pelvic floor-focused exercises.
Nutrition & Supplements
- Folic Acid & Prenatal Vitamins – Start at least 3 months before trying to conceive.
- Balanced Diet – Include whole foods, lean proteins, healthy fats, and leafy greens.
- Hydration – Drink plenty of water to support hormone balance and fertility.
Resources:
- The Fertility Diet (Harvard Study) – Science-backed diet for boosting fertility.
- Wellness Mama – Natural nutrition tips for pre-pregnancy health.
2. Mental & Emotional Readiness
Managing Stress & Anxiety
- Mindfulness & Meditation – Helps regulate hormones and improve mental clarity.
- Journaling – Process emotions, set intentions, and track your journey.
- Therapy or Counseling – Helpful for processing fears, past trauma, or relationship concerns.
Resources:
- Headspace – Guided meditations for stress and mindfulness.
- The Gottman Institute – Relationship tools for couples preparing for parenthood.
Strengthening Your Relationship
- Open Communication – Discuss parenting styles, responsibilities, and emotional expectations.
- Quality Time – Strengthen your bond before the big change.
- Financial Planning – Reduce stress by budgeting for medical expenses and baby essentials.
Resources:
- Smart Money Mamas – Financial planning for new parents.
- Motherly – Relationship and emotional wellness advice before pregnancy.
Would you like personalized workout plans, meal guides, or mental wellness exercises?
