This series of Guides has been a labour of love and designed to empower women throughout their pregnancy and beyond to eat and move in a safe, enjoyable and effective way for this beautiful, challenging and exciting time in their life.


Guide 1 - EXERCISE DURING PREGNANCY

  • 30 pregnancy safe workouts for home or gym covering over 60 exercises.

  • Comprehensive exercise glossary complete with images, coaching cues,

    considerations and modifications.

  • Suitable modifications to movements to help empower women to train

    safely.

  • Physiological changes during pregnancy.

  • Considerations for each trimester & contraindications to exercise.

  • Pelvic floor & abdominal health.

  • Exercise intensity, type, duration and frequency.

  • What to avoid.

  • Other key elements including sleep and mindset + more!

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Guide 2 - NUTRITION DURING PREGNANCY

  • 30+ healthy, simple and delicious recipes to nourish both mum and bub.

  • Example shopping lists and weekly meal guides.

  • Benefits of sound nutrition during pregnancy.

  • Macronutrient, Micronutrient and Energy requirements and sources.

  • Beverages and Pregnancy – from alcohol to coffee to kombucha

  • Weight gain and pregnancy, being prepared, top tips and what to avoid.

  • Common nutritional concerns and how nutrition can assist.

  • Other key elements for a happy, healthy pregnancy including sleep, mindset and more.

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Guide 3 - RETURNING TO EXERCISE & POST NATAL NUTRITION

  • 30 training sessions appropriate for post natal women that can be done at home or the gym.

  • Comprehensive exercise glossary complete with images, coaching cues, considerations and modifications.

  • Suitable modifications to movements to help empower women to train safely.

  • Postnatal exercise considerations including the postnatal pelvic floor & abdominals.

  • Promoting post birth recovery through nutrition.

  • Energy requirements, macronutrients, micronutrients and breastfeeding.

  • Milk supply, diet and lactogenic foods.

  • Foods, beverages fussiness and gas.

  • 30+ healthy, simple and delicious recipes to nourish both mum and bub.

  • Example daily meal plans & shopping list.

  • Other key elements for a happy, healthy pregnancy including sleep, mindset and more.

Guide 4 - THE COMPLETE SERIES

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All of the above in one, must-have guide!

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