My Current Workout & Nutrition Routine (16 Weeks Pregnant)

Update: 2025-07-07

Digest

This podcast episode features Marie Lewellen, who is 16 weeks pregnant and discusses her health and wellness journey during her second trimester. She details her high-protein diet, focusing on nutrient-dense foods like lean proteins, salads, and healthy snacks. Her exercise routine includes weightlifting four times a week, adapted for pregnancy with the guidance of a prenatal certified trainer, along with daily walks aiming for 10,000 steps. She emphasizes strength training for overall well-being, not just aesthetics, and avoids exercises like ab work and hip thrusts. Marie also shares her pregnancy-safe skincare routine, incorporating lymphatic drainage, ice rolling, and face taping, along with natural oils and lotions to address skin changes. The podcast concludes with a Q&A session addressing listener questions about pregnancy cravings, workout attire, nausea, dietary choices (gluten, dairy), post-pregnancy weight loss, core workouts, and specific food preferences.

Outlines

00:00:00

Pregnancy Wellness: Nutrition, Exercise & Skincare in the Second Trimester

Marie Lewellen, 16 weeks pregnant, discusses her second-trimester wellness routine, covering nutrition (high-protein diet), pregnancy-safe exercise (weightlifting, walking), and skincare (lymphatic drainage, natural oils). She emphasizes prioritizing overall well-being and adapting routines for pregnancy.

00:12:20

Q&A: Addressing Listener Questions on Pregnancy

A Q&A session addressing listener questions about various aspects of pregnancy, including dietary choices (gluten, dairy), managing nausea, workout routines, post-pregnancy weight loss, and specific food preferences.

Keywords

Prenatal Nutrition

Dietary guidelines and food choices for pregnant women, focusing on nutrient density, protein intake, and healthy fats for fetal development.

Pregnancy-Safe Workouts

Exercise routines suitable for pregnant women, emphasizing modifications to accommodate physical changes and avoid risky movements. Focuses on strength training and low-impact activities.

Second Trimester Wellness

Focuses on the physical and emotional well-being of women during the second trimester of pregnancy, including energy levels, dietary needs, and exercise routines.

Lymphatic Drainage

Techniques to improve lymphatic flow, reducing swelling and inflammation, often used in skincare and post-pregnancy recovery.

Pregnancy Skincare

Safe and effective skincare practices for pregnant women, addressing common skin changes and concerns.

Postpartum Weight Loss

Strategies and advice for healthy weight loss after pregnancy.

Q&A

What are some key dietary changes you made during your second trimester?
I increased my protein intake, focused on nutrient-dense foods like salads and lean proteins, and reduced my sweet cravings. I also started eating gluten and dairy again after a period of restriction.
How has your workout routine adapted to pregnancy?
I've continued weightlifting, but I avoid ab exercises and hip thrusts. I'm working with a prenatal certified trainer and prioritize strength and overall well-being. I also aim for 10,000 steps daily.
What skincare and body care practices are you using during pregnancy?
I use pregnancy-safe products, incorporate lymphatic drainage massage, ice rolling, and face taping. I also pay more attention to moisturizing my skin and using natural oils and lotions to address dryness and itching.
What advice do you have for managing nausea during early pregnancy?
While I didn't experience severe nausea, I found that simple, easily digestible foods like protein bars, toast, and fruit were helpful. Staying hydrated is also crucial. Consult your doctor for personalized advice.

Show Notes

Ep. 192: Pregnancy has shifted a lot in my life, but one thing that hasn’t changed is my love for wellness. In today’s solo episode, I’m sharing how my workouts, nutrition, and self-care routines have evolved now that I’m 16 weeks along. From what I’m eating (spoiler: still all about protein) to the skincare swaps I’ve made, I walk you through a typical day and answer your most asked Q&As. Whether you’re pregnant or just looking for a wellness reset, this one’s for you.

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