Ever wonder how to balance proper nutrition and working out with all the challenges of a changing body during pregnancy? In this episode of the Wonder Women podcast we sit down with Sara Pertusati, a devoted fitness enthusiast and Wonder Women client athlete, who shares her experience through pregnancy while staying true to her fitness goals. From adjusting her workouts to managing dietary changes and navigating the mental and physical challenges of pregnancy, Sara offers an intimate look into her life. Discover how she maintains intensity in her training, adapts her routines for safety and effectiveness, and deals with the evolving expectations of her body and mindset. Sara's story is a sterling example of how to balance a resilient mindset, planning, and the joy of preparing for motherhood without losing sight of one's personal health and strength.

Michelle MacDonald

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https://www.instagram.com/yourhealthyhedonista/ 

and

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Timestamps:

• 00:00:00 - Introduction to the episode and Sara Pertusati.

• 00:02:15 - Sara shares the initial reaction and feelings upon discovering her pregnancy, emphasizing her determination to maintain fitness.

• 00:05:34 - Discussion on the early adjustments Sara made to her workout routine in the first trimester, focusing on safety and health.

• 00:09:22 - The importance of listening to your body and modifying exercises as pregnancy progresses.

• 00:12:45 - Insights into the emotional and mental adjustments including dealing with societal expectations and personal goals.

• 00:15:38 - The significance of support systems, including family, friends, and healthcare professionals.

• 00:18:04 - The role of nutrition during pregnancy, highlighting changes in diet and cravings.

• 00:22:18 - Hiring a doula for additional support and preparation for childbirth, focusing on the emotional and educational benefits.

• 00:26:57 - Strategies for managing fatigue and ensuring adequate rest, balancing active days with necessary downtime.

• 00:30:23 - The impact of pregnancy on Sara's mental health and strategies for staying positive and focused.

• 00:35:02 - Preparation for the baby's arrival, including physical and mental readiness and the setup of the nursery.

• 00:39:16 - Reflections on the journey so far and anticipations for the final trimester, with a focus on maintaining fitness levels.

• 00:43:01 - Transitioning into deeper fitness and workout adjustments during the later stages of pregnancy.

• 00:47:01 - Addressing body image and weight gain expectations through pregnancy.

• 00:49:31 - Balancing energy levels, rest, and workout adjustments.

• 00:51:33 - Dietary adjustments in response to altered workout routines.

• 00:53:40 - The role of journaling, meditation, and mindset in navigating pregnancy challenges.

• 00:54:03 - Strategic planning and preparation for the baby's arrival to reduce anxiety.

• 00:55:18 - The empowering effect of consistent training on Sara's pregnancy journey.