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As a Psychology and nutrition expert with a focus on all things positive, the star of her own line of fit pregnancy DVDs and a fit and pregnant momma herself, Dr. Zelana Montminy is well-equipped to talk all things fitness with moms at every stage of their journey. We love Zelana’s all-natural approach and asked her to fill us in on the most basic tenets of a fit pregnancy. We love these three pointers to help keep pregnant moms fit, sane and feeling good for a full nine months and beyond.

Take Zelana’s ideas to heart and enter to win her 3 DVD set Healthy Fit Happy Mom.

3 Top Tips For A Fit Pregnancy

Strengthen your core

Don’t shy away from core exercise just because you have a growing belly. It’s important to strengthen your core safely during pregnancy so your belly will flatten more quickly after the birth, to protect your lower back from injury and to keep those pelvic muscles in shape to prevent incontinence after labor (no fun!). In addition to core-targeting moves, remember to keep your core engaged and pelvic floor engaged when doing full body moves too. I have a great series for your core on the DVD to help you do this safely and effectively.

Don't assume a prenatal vitamin covers your needs

A good prenatal vitamin is important for filling nutritional gaps, but think of it only as an insurance policy. We absorb nutrients in a different way when we get them from food than we do in a pill, so nothing replaces whole, unprocessed, fresh options. Even though a prenatal vitamin contains the nutrients we need, our body might not assimilate all that’s offered in the vitamin. So eating a balanced, healthy diet is the only way to assure you are getting everything you and the baby needs. Unless your doctor advises otherwise, I like whole-food-based supplements since they’re gentle on the stomach and absorb better than other options.

Eating for two is old news

It’s hard to weed through all the eating advice thrown at pregnant women. The latest research now shows that eating double the amount only adds excessive weight and pregnancy complications. Instead, focus on getting balanced array of whole, fresh foods that nourish your body and your growing baby. Try smaller, more frequent meals throughout the day to avoid feeling too full. Get creative with snacks and meals to keep yourself motivated to eat well. For example, if you don’t love avocado but you know you still need those healthy fats, add avocado to a fruit smoothie to create a creamy, decadent treat. I’ve included delicious and simple recipes in the DVD series so you can have a wide variety of healthy options to choose from.

Win Zelana's DVD set:

Enter to win a copy of Zelana’s Healthy Fit Happy Mom complete 3-DVD set! Here’s how: sign up for the TCM newsletter, follow Zelana here and leave your comment about healthy mommyhood below… Good luck, readers! 

Open to U.S. residents only. Giveaway closes Friday, May 2 at 5p.m. PST


From our friends

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  1. I’m pregnant with my first baby – due in 4 weeks. I’m planning to spend my time cooking and freezing healthy meals for our new little family so we can still eat healthily with a newborn. Prenatal yoga has been my main form of exercise to stay fit during my pregnancy. I feel so much better when I do it!

    Katharine | 04.29.2014 | Reply
  2. This is just in time! I’ve just gotten out of a hellish first trimester with my first baby and I’m looking for safe ways to get moving! Right now I’m following (as best I can given loads of food aversions to stuff I normally love) a paleo-y diet, just like I have for a few years prior to getting pregnant. Lots of veggies, some fruit, healthy fats and meat protein. Even though I’m still tired, I think I’d be so much more tired if I was reaching for more grain-filled options. I so appreciate her comments on prenatal vitamins, too! I was told by my midwife that due to my whole food diet, I may not even need them. I’m taking them daily anyway just to be sure my baby is on the right track 🙂

  3. I eat when my toddler does, and I feel so much better all day long! Because I want to give him good choices, I chose something healthy too! We also go on walks together, and sometimes he even uses his play hammers as weights when I exercise along with him!

    Lynette | 04.29.2014 | Reply
  4. THANK YOU FOR ALL YOUR COMMENTS – CONGRATULATIONS TO OUR WINNER, MEREDITH!

    The Chalkboard | 05.02.2014 | Reply


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