My Current Workout & Nutrition Routine (16 Weeks Pregnant)
In this Pursuit of Wellness episode, Mari details her adaptations to exercise and nutrition during her pregnancy at 16 weeks. She outlines her current diet, which includes protein-rich meals, nutrient-dense salads, and carefully chosen supplements, while explaining her approach to caffeine intake and the specific modifications she's made to her food choices during pregnancy.
The episode also covers Mari's adjusted fitness routine, which now includes specialized weight training with a prenatal trainer and daily walking goals. She shares her updated skincare regimen, discussing her switch to pregnancy-safe products and treatments, including her approach to preventing stretch marks and her exploration of alternatives to conventional beauty treatments during pregnancy.
This is a preview of the Shortform summary of the Jul 7, 2025 episode of the Pursuit of Wellness
Sign up for Shortform to access the whole episode summary along with additional materials like counterarguments and context.
1-Page Summary
Pregnancy Nutrition
Mari shares her approach to pregnancy nutrition, focusing on a balanced diet rich in essential nutrients. For breakfast, she combines Purely Elizabeth cereal, organic milk, fresh eggs, and berries, complemented by prenatal supplements. Her lunch typically features nutrient-dense salads with feta, chickpeas, and roasted chicken, while dinner consists of protein-rich meals like chicken, steak, or weekly salmon servings, accompanied by healthy sides and salads. Throughout the day, Mari maintains energy with protein smoothies and healthy snacks, and limits her caffeine intake to two matcha drinks daily, having moved away from coffee due to anxiety effects.
Pregnancy Workouts and Exercise
Maintaining an active lifestyle during pregnancy, Mari engages in weight training four times weekly, carefully avoiding direct abdominal work and hip thrusts based on medical advice. She works with a prenatal-certified trainer twice weekly and maintains a daily goal of 10,000 steps through regular walks. While modifying her routine for pregnancy, Mari continues to engage her core through functional movements like squats and push-ups, though she's discontinued Pilates following her IVF doctor's recommendation.
Pregnancy Skincare and Body Care
Mari has adapted her skincare routine to accommodate pregnancy-safe products, incorporating techniques like gua sha and facial massage for lymphatic drainage. She's found a prenatal-certified lymphatic drainage therapist in Austin for professional treatments. To prevent stretch marks, Mari uses a combination of Bahama Mama natural body oil and stretch cream on her growing belly, breasts, and thighs. She's also switched to natural deodorant and explores face taping as a pregnancy-safe alternative to [restricted term] for managing fine lines.
1-Page Summary
Additional Materials
Counterarguments
- While a balanced diet is important, the specific choices Mari makes may not be suitable for all pregnant individuals due to personal health conditions, allergies, or dietary restrictions.
- The use of prenatal supplements should be personalized and based on individual nutritional needs as determined by a healthcare provider.
- Limiting caffeine is generally recommended during pregnancy, but some individuals may be advised to avoid it entirely depending on their health status.
- Engaging in weight training and aiming for 10,000 steps daily is beneficial for some, but may not be appropriate for all pregnant individuals, especially those with certain medical conditions or pregnancy-related complications.
- Working with a prenatal-certified trainer is beneficial, but not all pregnant individuals have access to such resources, and alternative forms of safe exercise can also be effective.
- The use of specific skincare products like Bahama Mama natural body oil and stretch cream may help with stretch marks, but their effectiveness can vary, and some individuals may prefer or require different products.
- Switching to natural deodorant is a personal choice, and while it may be beneficial for some, others may not find it as effective in managing body odor.
- Face taping as an alternative to [restricted term] has not been widely studied, and its effectiveness and safety during pregnancy may not be guaranteed for everyone.
- The recommendation to avoid direct abdominal work and hip thrusts during pregnancy may not apply to all individuals, as exercise recommendations can be highly individualized based on the stage of pregnancy and overall health.
- The discontinuation of Pilates following an IVF doctor's recommendation is specific to Mari's situation and may not reflect the needs or best practices for other pregnant individuals undergoing IVF.
Actionables
- You can create a personalized nutrition tracker to ensure you're getting a variety of essential nutrients, using a simple spreadsheet or a free mobile app to log your meals and nutritional intake, aiming for a balance similar to the one described but tailored to your own dietary needs and preferences.
- Develop a home exercise routine that includes bodyweight exercises, such as modified planks and wall sits, to safely engage your core and maintain fitness during pregnancy, using online resources or apps for guidance on prenatal exercise modifications.
- Experiment with DIY natural skincare by researching and mixing your own pregnancy-safe ingredients, like coconut oil and shea butter, to create custom moisturizers or stretch mark creams, which can be a cost-effective and personalized alternative to store-bought products.
Get access to the context and additional materials
Pregnancy Nutrition
Mari shares her experience with maintaining a nutrient-rich diet during her pregnancy, emphasizing the importance of protein, healthy fats, and carbohydrates.
Mari Focuses On a Nutrient-Rich Diet With Protein, Healthy Fats, and Carbohydrates for Her Pregnancy
Sixteen weeks into her pregnancy, Mari is concentrating on eating foods that are full of nutrients, prioritizing her muscle health and overall well-being.
Mari's Breakfast: Protein Bar, Cereal, Eggs, Berries, Prenatal Supplements
In the second trimester, Mari finds herself able to return to healthier eating habits. Her typical breakfast has varied, but she currently enjoys Purely Elizabeth cereal with vanilla blueberry flavor, organic whole milk, fresh eggs from her chickens, and a mix of strawberries and blueberries. Alongside her meal, she takes prenatal supplements, fish oil, and sometimes bloom greens for extra nutrition. During early pregnancy, on days when she felt nauseous, Mari found that a protein bar was an easy and quick option. She stresses that it's fine if others can't eat eggs and suggests simple foods like toast with butter and salt to replenish electrolytes and minerals.
Lunch: Mari Enjoys a Salad With Feta, Chickpeas, Olives, Chicken, and Often a Sandwich
For lunch, Mari has renewed her enjoyment of salads, which she likes to fill with feta cheese, green olives, chickpeas, and plenty of roasted chicken. Although there is common advice against eating deli meat during pregnancy, she occasionally indulges in a sandwich.
Snacks: Smoothies, Rice Cakes, String Cheese
Protein smoothies are a go-to snack for Mari, made with banana, strawberry, whole milk, protein powder, and ice. Varieties of rice cakes topped with goat cheese or smashed avocado also make it on her snack list. Additionally, ...
Here’s what you’ll find in our full summary
Pregnancy Nutrition
Additional Materials
Counterarguments
- While Mari emphasizes protein, healthy fats, and carbohydrates, it's important to note that individual nutritional needs can vary, and some women may require a different balance of macronutrients during pregnancy.
- Mari's focus on muscle health and overall well-being is commendable, but it's also crucial to consider the importance of micronutrients, hydration, and fiber for digestive health during pregnancy.
- Mari's breakfast is nutrient-dense, but some women may find that a protein bar is not a sufficient or appropriate breakfast option due to added sugars or artificial ingredients.
- The suggestion of toast with butter and salt may not be suitable for all, especially those with gestational diabetes or high blood pressure, who may need to monitor their carbohydrate and sodium intake more closely.
- Mari's lunch choices are healthy, but the consumption of deli meats, even occasionally, could be risky due to the potential for listeria contamination, which is a concern during pregnancy.
- The snacks Mari chooses are generally healthy, but reliance on protein powder may not be necessary or recommended for all pregnant women, especially if they are able to meet their protein needs through whole foods.
- While salmon is a good sourc ...
Actionables
- You can diversify your protein sources by incorporating plant-based options like lentils, quinoa, and tempeh into your meals to ensure you're getting a wide range of amino acids and nutrients.
- Experiment with different recipes that use these ingredients, such as lentil tacos, quinoa salads, or tempeh stir-fries, to keep your diet varied and exciting while still focusing on muscle health and overall well-being.
- Create a hydration station in your home with infused waters to encourage drinking more fluids throughout the day.
- Use a large pitcher or a few mason jars and add combinations of fruits, vegetables, and herbs like cucumber-mint, lemon-basil, or strawberry-lime to make staying hydrated more appealing and to naturally replenish electrolytes without relying on store-bought options.
- Make a weekly DIY snack-p ...
Get access to the context and additional materials
Pregnancy Workouts and Exercise
Mari shares her experiences and routines for staying active and healthy during pregnancy, emphasizing the balance between strength training and staying safe.
Mari Lifts Weights 4 Times a Week For Strength, Avoiding Direct Ab Work and Hip Thrusts
Mari, grateful to return to her workout regimen after a period of restrictions due to her IVF treatments and early pregnancy, now lifts weights about four times a week. She believes in the benefits of working out for her and her baby's health, even though she's not entirely sure of the science behind it. Mari is careful to avoid direct abdominal exercises and hip thrusts. This decision came after learning about a friend's negative experience with placenta previa as a result of hip thrusting.
Mari still engages her core indirectly through movements like squats and push-ups while omitting exercises like Pilates, which she stopped on the advice of her IVF doctor due to concerns over unnecessary core workouts.
Mari's Prenatal Training Sessions Are Twice Weekly
To enhance her exercise routine, Mari hired a trainer certified in prenatal fitness, with whom she trains twice a week. She's looking to add pelvic floor-specific exercises to her regimen, which she hasn't st ...
Here’s what you’ll find in our full summary
Pregnancy Workouts and Exercise
Additional Materials
Counterarguments
- While Mari avoids direct ab work and hip thrusts due to a friend's experience with placenta previa, it's important to note that the relationship between specific exercises and placenta previa is not well-established in scientific literature, and other pregnant individuals may not need to avoid these exercises if they have clearance from their healthcare provider.
- Core engagement through squats and push-ups is generally considered safe, but it's crucial to ensure that the form is adapted as pregnancy progresses to avoid diastasis recti or other complications.
- The avoidance of Pilates may not be necessary for all pregnant individuals; some may benefit from modified Pilates routines that are designed for pregnancy and focus on strengthening the pelvic floor and maintaining flexibility.
- Hiring a prenatal fitness trainer is beneficial, but it's also important to ensure that the trainer's approach is evidence-based and tailored to Mari's specific needs, as prenatal exercise should be highly individualized.
- Aiming for 10,000 steps per day is a good goal, but it's important to recognize that step goals may need to be adjusted ...
Actionables
- You can diversify your workout by trying dance cardio classes that emphasize full-body movement without isolating the abs. Dance cardio can be a fun way to stay active and engage your core without the need for targeted ab exercises. Look for local classes or online videos that focus on high-energy dance routines, which often involve a variety of movements that work the entire body, including the core, in a dynamic way.
- Consider joining a community walking group to hit your daily step goals and explore new areas. Walking with a group not only helps you stay motivated to reach your step count but also provides a social aspect to your fitness routine. Search for local walking clubs or use social media to find groups that organize regular walks in different neighborhoods or nature trails, offering a change of scenery and the opportunity to meet new people.
- Explore low-impact water aerobics to complement your fitness routine and support pelvic ...
Get access to the context and additional materials
Pregnancy Skincare and Body Care
During pregnancy, the body undergoes many changes, making it essential to adapt skincare and body care routines. Mari has tailored her regimen to ensure safety and effectiveness during this delicate time.
Mari Uses Pregnancy-Safe Skincare and Techniques Like Gua Sha and Facial Massage for Lymphatic Drainage
Mari has adapted her skincare routine for pregnancy, integrating products and treatments that are safe and beneficial for her changing body.
Mari Found a Prenatal-Certified Lymphatic Drainage Therapist
Mari is aware of the importance of proper skincare during pregnancy, especially concerning lymphatic drainage. She's been using her clear stem cleanser, face reality products, light mandelic acid, and moisturizer, which are considered safe during pregnancy. In addition to her at-home routine of gua sha and ice rolling, she has found a prenatal certified lymphatic drainage therapist in Austin. This professional offers a gentle yet effective approach to lymphatic drainage, alleviating the feeling of a fuller face commonly experienced during pregnancy.
Preventing Stretch Marks With Oils and Creams
To mitigate the risk of stretch marks, a common concern among expectant mothers, Mari emphasizes moisturization.
Mari Switched To Natural Deodorant and Is Trying Face Taping For Fine Lines
Mari takes preventive measures for stretch marks by using Bahama Mama natural body oil on her belly and has ordered a natural stretch cream to blend with the oil ...
Here’s what you’ll find in our full summary
Pregnancy Skincare and Body Care
Additional Materials
Counterarguments
- While Mari has chosen products and treatments that are deemed safe for pregnancy, it's important to note that individual reactions can vary, and what is safe for one person may not be for another.
- The effectiveness of gua sha and facial massage for lymphatic drainage during pregnancy is not universally accepted and may not have strong scientific evidence to support its benefits.
- Finding a prenatal-certified lymphatic drainage therapist is a proactive step, but the necessity and efficacy of lymphatic drainage therapy during pregnancy are not conclusively established in medical literature.
- The use of natural oils and creams to prevent stretch marks is a common practice, but there is limited scientific evidence to prove that these methods can prevent or reduce stretch marks.
- Switching to natural deodorant is a personal choice, but the health benefits of natural over traditional deodorants are not conclusively proven, and some natural deodorants may still contain irritants or allergens.
- Face ...
Actionables
- You can enhance your skincare routine by researching and incorporating essential oils known for their skin benefits during pregnancy, such as rosehip oil for hydration and elasticity or tea tree oil for its antibacterial properties, ensuring they are diluted properly and safe for use during pregnancy.
- Essential oils can be mixed with carrier oils like coconut or almond oil and applied to the skin to address issues like dryness or acne. For example, adding a few drops of lavender oil to your nighttime moisturizer can promote relaxation and potentially improve skin health.
- Explore the benefits of prenatal yoga to complement your skincare routine by promoting circulation and reducing stress, which can have a positive impact on skin health.
- Prenatal yoga classes often include poses and breathing exercises tailored to pregnant women, which can help in reducing puffiness and promoting a sense of well-being. As stress can affect skin conditions, managing it through yoga might indirectly benefit your skin.
- Create ...
Get access to the context and additional materials
Create Summaries for anything on the web
Download the Shortform Chrome extension for your browser
