FIT4MOM HQ: Original: Shelley Hopper 2019; Updated: Jessica Mauer 2023
There are certain things money can’t buy when it comes to what pregnant women really need, and mamas-to-be need to take care of themselves, their mental health, their bodies, their surroundings, and their lifestyle; those things go well beyond their baby registry.
Below are 10 things women need while they are pregnant:
They say it takes a village to raise a child, but we can't forget about the mama. Connecting to other parents, fellow pregnant women and moms, neighbors, friends, and family members is imperative for a mother’s mental health and overall well-being. Remember it is completely necessary and more than okay to ask for help—and during pregnancy and after childbirth, you’re going to need to do just that! Learn to speak up, learn to reach out, and learn to tell people you need their help and support.
Join a local mom’s group—whether it’s our FIT4MOM North Metro Denver village, from a local flyer hanging in your favorite coffee shop or OBGYN’s office, or playgroups at the library, take the leap! These new friends will become your biggest resource through parenting. Finding your village will make all the difference in your motherhood journey.
Growing a tiny human is like running a 24/7 amusement park inside you—it's thrilling but seriously tiring! Mama, it's time to master the art of relaxation and turn those pregnancy ZZZs into a snooze-worthy spectacle. Whether you're a professional office ninja or the queen of the home office jungle, sneak in some chill time during lunch (feet up, superhero-style). Working from home? Lunch break equals nap o'clock! Come bedtime, it's not just about counting sheep; it's about putting the world on pause and hitting the snooze button early.
Now, let's talk about the sleep hurdles—cue the marathon of bathroom sprints, sore boobies, and the grand symphony of weird pregnancy symptoms. But fear not! The ultimate sleep survival kit includes creating a sleep schedule (your new bedtime BFF), hydrating strategically, pre-bedtime warm showers, power naps during the day, and bidding spicy and greasy foods farewell.
Can’t relax? Try one of our guided meditations written with mamas-to-be in mind.
Listen, Mama, we know drinking enough water each day can be tough, but did you know that during pregnancy you should drink 8 to 12 cups (64 to 96 ounces) of water every day (according to ACOG)?!
Not only will staying adequately hydrated help you flush out toxins and increase blood flow, it will enhance that already beautiful pregnancy glow! Drinking enough water also aids digestion, helps nutrients circulate in the body, and helps form the amniotic fluid around the fetus.
You know what helps us drink enough water? A cute cup! We might be biased, but this FIT4MOM Tumbler makes everything taste better.
The pelvic floor is a complex system of muscles, ligaments, and connective tissues that form a hammock-like structure at the base of your pelvis. It supports your pelvic organs, including the bladder, uterus, and rectum. This powerful network is responsible for controlling your urination, bowel movements, and even sexual function. A well-functioning pelvic floor is crucial for maintaining core stability and preventing issues like incontinence or pelvic organ prolapse.
The pelvic floor needs to be strong to support the added weight of the uterus during pregnancy, but it also needs to relax and yield to let the baby through during labor and delivery.
While the pelvic floor is weakening in the later months of pregnancy, women will notice that their core is not functioning as efficiently as it should be. They may notice incontinence issues, difficulty breathing, lower back pain, and more. While some of this is normal and to be expected, some dysfunctions require medical or physical therapy guidance.
Want more guidance? Check out HQ's blog with Dr. Dawn Andalon where they talk about 5 Surprising Truths About Your Pelvic Floor!
For a local PT, check out Dr. Brittany Boehnke with Mojo PT and Trails Mom Coaching.
We know that some women feel intimidated or scared of exercising while pregnant—whether they were active before pregnancy or not. Our goal is to help reframe exercise for you during this precious time. The focus of exercise during this time should be on maintaining strength, easing the physical challenges of pregnancy, and preparing the body for birth and subsequent recovery.
Suppose you were exercising regularly before getting pregnant. In that case, you should be able to continue most of your normal, preferred activities - with some minor tweaks. We created a quick guide that walks you through training in each trimester.
Pregnancy is a transformative journey that involves not only physical changes but also a profound impact on mental and emotional well-being. Engaging in meditation practice during pregnancy can be immensely beneficial, offering a toolkit for navigating the emotional roller coaster that often accompanies this unique period.
Beyond the immediate benefits, a mindfulness practice during pregnancy has been associated with improved stress management and reduced anxiety. Pregnancy stress can impact maternal and fetal well-being, so incorporating mindfulness becomes a proactive and empowering measure for promoting a healthier and more relaxed pregnancy.
Ready to get started? Try our library of free guided meditations that are all under 10 minutes and designed for moms like you.
PS. Did you know all of our FIT4BABY classes end with a meditation?
Many pregnant women are excited about preparing for childbirth but might forget to dive into childbirth education. It happens—sometimes out of fear, sometimes because you didn't realize it's essential, and sometimes just feeling overwhelmed.
Here's the scoop: Birth is coming, and being informed is key to making good choices. The idea is for you to shape your birth plan actively.
Getting ready for childbirth can make a big impact. To help you kickstart this, we've gathered some common questions new moms often have about giving birth. Check out the answers here.
New moms move mountains to go through childbirth and the journey from woman to mother. Despite the increased risk of postpartum mortality and morbidity, a surprisingly large number of women (40 percent to 50 percent), regardless of whether they experienced complications of pregnancy or not, do not receive routine care after birth from a medical provider (according to pcori.org). "Maternal postpartum care has the potential to improve outcomes for women, infants, and families and to support ongoing health and well-being. In the weeks after birth, a woman must adapt to multiple physical, social, and psychological changes. She must recover from childbirth, adjust to changing hormones, and learn to feed and care for her newborn. In addition to being a time of joy and excitement, this ‘fourth trimester’ can present major challenges like lack of sleep, pain, depression, lack of sexual desire, and urinary incontinence. Postpartum care visits with obstetrician-gynecologists or other obstetric care providers can help women navigate the challenges of motherhood” (ACOG). This counseling between new moms and their OBGYN should begin DURING pregnancy, setting the mother up to feel comfortable expressing her emotions and physical needs post-birth and in the ‘fourth trimester.’
Want to learn more about the fourth trimester? In Training by Trimester: 4th Trimester, we discuss this delicate topic and how to treat your incredible body.
Even if you're not feeling your best while pregnant, a maternity shoot is a must-have, Mama! You have completed an incredible task that one day, you (and your child) will want to be able to look back on. These photos can also help to create an incredibly beautiful bond between you and your spouse, creating a moment that you will never experience again. How special is that?!
Looking for a local photographer? Our very own Amanda Jamison takes maternity shoots and you can keep her on speed dial once your baby is born and as she grows.
During pregnancy, moms-to-be should be extra conscious of ingredients used in cleaning supplies and beauty products. Exposure to toxins during pregnancy can have long-term effects on reproductive health. The EWG puts out dirty dozen lists for foods and other products/ingredients, including things like endocrine disrupters, commonly found in household products.
What to look for in products while pregnant? Fragrance-free, BPA-free, no parabens, no phthalates, and no DEA says Annie Gabillet, who writes for POPSUGAR and interviewed Nneka Leiba, director of healthy living science for the Environmental Working Group. While most cleaning products are considered safe during pregnancy, sneaky chemicals are most likely hiding all over your home. Industrial compounds and pollutants can be impossible to avoid, as they are found all over the place (like in our soil and water), but Women’s Day outlines the following ten culprits to look out for, which can be lurking in certain foods, cleaning supplies, and/or beauty products: Lead, Mercury, PCBS, Formaldehyde, Phthalates, Flame Retardants, Toluene, PFOA of PFOS, Asbestos, and BPA (as well as tips to avoid them).
This is why we love brands like Emdash Beauty, FRÉ, and Dermaclara, who are making beauty products moms can use and feel good about!
Pregnancy is a beautiful time in someone’s life and should be cherished. These 10 things go beyond one’s baby registry to help ensure a healthy, happy pregnancy filled with love, support, and nourishment. What would you add to this list?