Exercising During Pregnancy

With so much to think about during pregnancy, exercise can be the last thing on your mind. Yet making time for exercise while pregnant will ensure you are healthier and better prepared for labor. Still not convinced? These are the benefits of staying fit during your prenatal period:

  •  Energy Boost. Believe it or not, regular exercise while pregnant will help keep your pregnancy from draining your energy.
  • Better Sleep. Having an extra 15 pounds on your tummy can make it hard to find a comfortable sleeping position. Regular exercise will allow you to relax and get a more restful sleep.
  • Reduce Discomfort. By stretching and strengthening your muscles, your body is better equipped to cope with the aches and pains that come with pregnancy. Walking will improve circulation, swimming can help strengthen your abs, and stretching will help ease back pain!
  • Be Prepared. The better shape you’re in, the stronger you’ll be during labor and delivery time.
  • Reduce Stress. Preparing for a child can give you many emotions: excitement, fear, anxiety and anticipation. Exercise will help boost your serotonin levels, lifting your mood and controlling your emotions.

If you’d like to learn more, please contact me to schedule a health coaching session!




This smoothie is a great way to replenish post workout (remember, exercise responsibly and talk to your doctor about what the best exercise plan for you is!). It’s packed with electrolytes for muscle recovery, including calcium, magnesium, and potassium.


1/2 frozen banana

1 1/4 cups mixed blueberries, blackberries, raspberries, and strawberries

1/2 avocado

1/2 cup spinach or kale

2 dates, pitted and roughly chopped

2 T chia seeds

1 3/4 cup unsweetened almond or coconut milk

1/4 tsp. ground cinnamon

1/8 tsp. ground nutmeg or cardamom

Pinch of fine sea salt



Place all the ingredients into a high-speed blender and whirl away until smooth.


Quick Tips

If you do no other exercise during pregnancy, at least do Kegel Exercises.

Kegel exercises strengthen all the muscles supporting your urogenital track, this helps prevent incontinence during and after pregnancy. Studies have shown that regularly doing Kegels during and after pregnancy can help decrease the odds of complications. Studies have also shown that women who do pelvic floor exercises may have shorter active phases of labor than other women. And finally, Kegels have even been shown to boost your sex drive and help you reach orgasm more easily. Bonus!

A Healthy Womb Environment

Your baby depends on you to provide a healthy place for them to grow. While your baby is in your womb, they get all of their nourishment from you. But did you know other substances flow through the placenta from mother to baby? Your choices shape the environment for the whole nine months you carry baby. Your lifestyle is their lifestyle. At no other time in your life do you have such an important reason for taking good care of your own body!

Even though the best time to make lifestyle changes is before you become pregnant—when you start thinking about having a baby--it’s never too late to improve your baby’s womb environment.

Here are some big things that impact your baby’s womb environment:

Tobacco, Alcohol and Drugs. Things that are not good for adults are also not good for babies in the womb. It should come as no surprise that smoking, drinking, and using drugs are hazardous to your baby’s development, just as they are hazardous to your own health and well-being. So, it’s time to quit! If you are in the Twin Cities: https://www.minnesotahelp.info Otherwise please get in touch if you need any resources to help you with this transition.

Caffeine. Caffeine is not as bad for pregnant women and their babies as smoking or consuming alcohol or illegal drugs, but it also doesn’t have much to offer you and your little one. Be aware of how much caffeine you are consuming because it is a diuretic that drains your body and baby's body of nutrients.

Products that contain strong, chemical smells. This includes a fairly wide range of products, so keep this in mind especially when you’re cleaning, and try to find natural products. You should also be wary of grooming products (hair dye, for example) and insecticides. Some natural product companies to consider:

Preparing for your pregnancy can be both exciting and a little nerve-wracking—of course you want to do everything to have a healthy baby. If you’d like a little more support, please feel free to reach out with any questions or book a session so we can discuss your needs and goals more specifically!


PUMPKIN CHAI LATTE: This fall-flavored chai makes a great alternative to coffee, even if it isn't in season :) You can turn up the spice by leaving out the agave, or include it in for a warming sweet treat. Chai does contain caffeine, so this it can be a nice way to ease off of coffee. If you’re ready to rid yourself off caffeine completely, go ahead and substitute your favorite herbal tea. The latte works cold too, if you’re craving it on ice.   


1 tea bag chai or herbal tea

1 1/2 tablespoon unsweetened pumpkin purée

2 teaspoons agave, optional

6 oz. almond or coconut milk



For hot: Steep tea in 6 oz. of water. Once steeped, stir in pumpkin purée and agave. Top with warmed almond or coconut milk.

For cold: Brew tea per instructions on package. Add honey and allow to cool. Once chilled, stir in pumpkin purée. Pour over ice and top with almond milk.


Quick Tips

How to Kick the Caffeine

Reduce the amount of time you percolate the coffee or steep the tea—In general, the longer coffee and tea are brewed, the greater the caffeine content.

Try herbal teas that are caffeine free.

If the warmth of the beverage is what satisfies you, try hot water with lemon, hot apple cider or herbal tea.

If you are having trouble getting started without your daily caffeine, start cutting back gradually. Brew your coffee using half decaf and have regular and then gradually decrease the portion with regular caffeine.

Prepare Right Now Online Workshop!

Prepare Right Now is a 4-week, self-paced workshop that will guide you through how to transform your pregnancy into a healthy new beginning! You got this, mama!

What we'll cover: 

  • The changes occurring in each stage of pregnancy
  • A variety of LIFESTYLE choices that can affect mama + baby
  • Simple EXERCISES to enhance pregnancy + delivery
  • How ATTITUDE affects both mind + body

This 4-week, self-paced, workshop includes:

  • Informational Webinars
  • Resource Downloads
  • Individual weekly check-ins
  • Curriculum from Dr. Sears— the most trusted resource on parenthood + pregnancy 
  • Recommendations regarding infant immunizations and safe sleep habits!
  • Ask questions + plan for your happiest + healthiest pregnancy!
  • App + product recommendations for mama fitness + relaxation tools
  • Natural remedies for common ailments
  • Qualities to look for in labor support and where to find a doula in your area

Who should join the workshop? Mamas-to-be, new mamas, grandparents, partners, siblings and anyone who will be supporting mama!


Mama Was Right, Breakfast IS Important!

“Breakfast is the most important meal of the day!” – Moms Everywhere

Yes, mom was right. Breakfast is an important way to start the day, for kids and adults alike. Skipping breakfast can lead to erratic eating patterns throughout the day, indulgence in more junk food and ultimately, weight gain. Here are three benefits of eating breakfast: 

  1. Breakfast Jump-Starts the Gut: Studies show that people who begin the day with a balanced breakfast of protein, carbs, and fiber tend to eat less junk food during the day because it primes the brain and gut to expect (and crave) nutritious food for the rest of the day.  
  2. Breakfast Jump-Starts the Brain: When you sleep, you’re fasting. Breaking your fast revs up your metabolism, and perks up the brain. Eating a nutritious breakfast and feeding your neurotransmitters, the neurochemical messengers that rev up your brain and steady your moods, will help you feel energized and relaxed during the day.
  3. Breakfast Keeps You Lean: Skipping breakfast will not help you lose weight! Studies show that breakfast eaters are leaner because by “front-loading,” they prepare their bodies for the rest of the day.  

Before you reach for the coffee and donut and call it “breakfast,” it’s important to understand that all breakfasts are not created equal! A coffee and donut, or even a bowl of many popular cereals, does not fit the bill for a balanced, brainy breakfast. 

A brainy breakfast includes Green and Yellow Light foods (see previous post) with the right balance of complex carbohydrates and proteins to both stimulate and relax the brain for optimal performance. Protein perks up the brain and, because the body takes longer to digest protein than carbs, it helps you stay comfortably full for a longer period. A high-fiber breakfast of slow-release carbs prevents midmorning crashes and sugar cravings. 

If cereal is the breakfast of choice in your home, you should look for the following:

  • Cereal made from whole grains, not just “wheat”
  • At least 3 grams of protein per serving
  • Less than 6 grams of sugar per serving
  • At least 3 grams of fiber per serving
  • No hydrogenated oils, artificial preservatives, artificial colors, or high fructose corn syrup

If you’re ready to eat brainy breakfasts, but need help getting started, contact me to schedule your pantry makeover – the first step to a healthier you!

You got this, Mama!


Fruity French Toast

Makes: 6 pieces of French toast // Active Time: 10 minutes // Total Time: 10 minutes

EASY to make both GF and Vegan :)


  • 6 eggs, beaten
  • 1 tablespoon vanilla
  • 1/3 cup thawed 100% orange or pineapple juice concentrate (do not dilute)
  • 1 tablespoon coconut oil
  • 6 slices whole grain bread


1. Mix all ingredients together except the bread and oil.

2. Heat the oil in a skillet.

3. Soak the bread in the egg mixture and carefully place it in the skillet. 

4. Brown on both sides and serve!

Hello Happy Mama!

I'm so excited to launch and share this new journey with you! I am a firm believer that there are no coincidences in this life. I also believe that the universe provides signals to help guide your path and support your passions. If you are open and pay attention to the signs around you, they will land exactly where you were meant to be. It is because of these moments that I am now in a field that I feel so passionate and excited about.

You can read a bit more about my story on the ABOUT page but I recently had a major change in my career path. I am now a Certified Health Coach for Pre + Postnatal Mamas through the Dr. Sears Wellness Institute, a DONA Trained Birth Doula through Blooma, and I am completing my studies as an Herbalist at The Herbal Academy to bring more yummy herbal goodies to the Mama Shop!

I am blown away by the strength, courage and love that mamas exude everyday. The transformation into mamahood is not an easy one, not even a little bit. Each mama experiences this transformation very differently but there are certainly themes, struggles and joys that we share and can connect about. 

I would be honored to share a piece of your mama journey with you. Check out the Services page for more information about the work we can do together!

Cheers, Mama. I got you!