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First Trimester Nutrition & Weight Training

By on February 2, 2016

I recently made a series of Vlogs (video blogs) about how I had to adjust my nutrition and weight training during my first trimester of pregnancy.

This blog provides links to this vlog series and summarizes the topics discussed in the vlogs.

Now that I am a few weeks into my second trimester, I can tell you that there have been various changes to my nutrition and training once again. I anticipate adjustments will need to be made on an ongoing basis throughout my pregnancy and postpartum. I will continue to vlog and blog about my experiences to help those of you who are striving to have a fit healthy pregnancy!

Please note that this information is based on my personal experience and research. It is not medical advice. Any nutrition or training choices you make should be discussed and approved by your Doctor or Midwife.

First Trimester Basic Nutrition.

The first trimester posed some nutrition challenges for me. Challenges I had not anticipated. Being a Diet Coach my nutrition is dialled, to say the least. It’s very rare that anything derails my nutrition. Well, until I got pregnant. Nausea, heart burn, slowed digestion, food cravings and aversions definitely posed some nutrition challenges during my first trimester. With some minor adjustments I managed to find a strategy that worked.

You can find the link to my Vlog about first trimester nutrition, HERE.

In this video I discuss:

  • Nausea and vomiting.
  • I did not have morning sickness. I was sick in the evening and throughout the night which had a significantly impacted on my sleep and caloric intake.
  • Meal timing adjustments
  • Portion size adjustments
  • Caloire demand during the first trimester and reduced energy expediter (fatigue, lethargy)
  • How food aversions and cravings impacted my food choices
  • Goals
  • Obstacles
  • Having the right mindset

Carb Nite® and Carb BackLoading™ During My First Trimester

Carb Nite® and Carb BackLoading™ are diet protocols, developed by John Kiefer. I have used these diet protocols myself and with clients successfully for several years. In the past I worked with Kiefer as  his Coaching Team Manager and Diet Coach. Much of my audience associates my work with Kiefer’s diet protocols – they were very curious to find out if I was still using these protocols during my pregnancy.

You can find the link to my Vlog about these specific diet protocols during my first trimester, HERE.

In this video I discuss:

  • Summary about how I’ve manipulated Carb Nite® and Carb BackLoading™ over the years to achieve various goals: health, body recomposition, performance etc.
  • Calories and macros need to be based on specific goals
  • Practical reasons/preferences for following these diet protocols
  • Is carb cycling/timing really matter or is it just a personal preference?
  • Caloric intake – it’s important to NOT be in a caloric deficit during pregnancy
  • Food aversions
  • If I was using either of these protocols and cycling/timing my carbs during my first trimester

First Trimester Weight Training

I had every first trimester symptom you can think of. This definitely impacted my weight training to some capacity. I had to make adjustments and I continue to make adjustments on a regular basis.

You can find the link to my Vlog about weight training in my first trimester, HERE.

In this video I discuss:

  • Fatigue and lack of quality sleep (less than optimal recovery)
  • How first trimester nutrition challenges affected my performance in the gym. Food is fuel!
  • Adjusting my mindset and goals
  • My training protocol prior to pregnancy
  • How I had to adjust frequency, volume and intensity during my first trimester
  • Daily auto-regulation
  • Performing the big lifts  (squats, deadlifts, push press and bench press)
  • Performing exercises that required lying on my back
  • Modifying exercises that put pressure on my abdomen

Subscribe to my mailing list and stay tuned on Facebook, Twitter and Instagram for more post, blog and vlogs about my nutrition and training throughout my pregnancy and postpartum.

1 Comment
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    February 7, 2016

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