TNV Prenatal
Stay strong through pregnancy. This is the work.
1:1 training, nutrition and lifestyle coaching through pregnancy, alongside your prenatal care. Advice comes from every direction, and much of it is out of date. We give you one sourced plan: movement that fits each trimester, food that covers what the baby needs, and strength for the birth. This page walks the five steps we would take together. Pick any step to jump ahead.
4.9 from 1000+ women
Waitlist · limited intakeRequest a spot38
of 100
Week self-check score
wk 0: 38 → wk 24: 82
Movement
+105 min45min/wk
wk 0: 45 → wk 24: 150
Strength sessions
+20/wk
wk 0: 0 → wk 24: 2
Water
+4 cups5cups/day
wk 0: 5 → wk 24: 9
Illustrative numbers, not a promise and not client data. The ring is the five-question week self-check from step three, scored 0 to 100, at the start and after 24 weeks of coaching. Open the self-check to score your own.
I
Part 01Who it is for
This is for you if…
Pregnancy asks different things of different women. If one of these sounds like you, we built this for you.
You are pregnant and unsure what is safe
Your feed, your family and your friends each say something different, and much of it contradicts the rest. You want one sourced plan for this week, from someone who does this every day.
You trained before and want to keep going
You do not want to lose what you built. ACOG says women who were very active before pregnancy can keep the same workouts, with approval from their prenatal care. The skill is knowing what to modify, and when. That is what we do.
Nausea or fatigue has taken your routine
The first trimester flattens a lot of women, and guilt about lost workouts does not help. We start from whatever you can manage this week: meals that stay down, and sessions short enough to finish.
You have gestational diabetes, PCOS or a higher starting weight
Gestational diabetes or PCOS can make every meal feel like a test. ACOG says a healthy diet and regular exercise control blood sugar for many women with gestational diabetes. We build those habits with you, alongside your prenatal care, and around any medication you are prescribed.
II
Part 02What we work on
Five areas, one plan. Not five separate programs.
Training that fits the trimester
The 150 weekly minutes ACOG recommends, plus strength work most weeks, usually two or three sessions, with positions and loads adjusted as the bump grows. Walks count. Short sessions count.
Prenatal nutrition
Usually no extra calories in the first trimester, about 340 more a day in the second and about 450 in the third (ACOG). We spend them on protein, iron, choline and calcium, in a meal plan built from the foods you already eat.
Pelvic floor and core
These muscles carry extra load in pregnancy and birth. We train them early and keep training them, so the postpartum rebuild starts from strength.
Energy, sleep and symptoms
Fatigue, heartburn, swelling and broken sleep each have a habit that helps. We work through them one at a time instead of waiting them out.
Tracking with your prenatal care
Weight gain against your range, blood pressure at home, movement minutes and water. One log for your prenatal visits, so nothing you noticed midweek gets lost. We adjust when something changes.
III
Part 03How it works
The short version. The full week-by-week is under How it runs.
- 1
Free consultation
We listen first. How far along you are, your history, your week, your goals.
- 2
Your personalized plan
Training, nutrition and mindset, built for your trimester, in the TNV app.
- 3
Weekly 1:1 check-ins
Your coach reviews your week and adjusts as the pregnancy and your energy change.
- 4
WhatsApp between check-ins
Message your coach the moment something comes up.
IV
Part 04What comes next
The same coach, from trying to recovery.
TNV Prenatal is the middle chapter. The same coach, the same app and your full history carry on into the postpartum rebuild. No starting over.
Stage 1
TNV Fertility
Prepare the body before you conceive
Stage 2 · You are here
TNV Prenatal
Stay strong and well fed through pregnancy
Stage 3
TNV Postpartum
Rebuild after birth, in the right order, with the same coach
V
Part 05Our promise
What we promise, and what we do not.
Pregnancy advice comes with a lot of fear and a lot of selling. Here is what we will and will not promise.
What we take responsibility for
- A plan that changes with your trimester, your energy and your prenatal care
- Movement and food you can do in the week you actually have, not an ideal one
- A coach and clinical team who know your name, your week and your history
- Straight answers, even when they are not what Instagram sells
What we do not promise
- A particular birth, a particular weight, or a particular baby. Coaching cannot promise that
- A replacement for your ob-gyn or midwife, or a reason to skip a visit
- Detoxes, cleanses or supplements beyond your prenatal vitamin
We can’t promise you a particular birth. We can promise the work, and a plan that changes with you.
Step one · What changes
Know what changes, and when.
Pregnancy changes what your body is doing three times. Energy, balance, appetite and sleep each shift by trimester, and a lot of the advice you hear is out of date. We start with what is happening in your body, week by week, and clear up the myths.
Week by week
The three jobs of pregnancy.
Drag through the forty weeks. Each trimester changes what your body is doing, and what training and food are for.
Weeks 13–27 · Second trimester
Weeks 13 to 27 · Usually the easiest
Energy tends to return for many women after the first months. The bump grows and your balance starts to shift. This is the main building phase: strength work with modifications, the 150 weekly minutes, and about 340 extra calories a day spent on protein, iron and calcium.
- Strength work most weeks, usually two or three sessions
- 150 minutes of moderate movement
- About 340 extra calories, well spent
- The blood sugar screen at 24 to 28 weeks
Every stage assumes ongoing clearance from your prenatal care. Pregnancies change, and that guidance comes first.
Whether a pregnancy is uncomplicated is confirmed at your prenatal visits, and it keeps being checked. Every plan on this page assumes that ongoing clearance.
What you may be living with
The common complaints, and why they happen.
Tap the ones you have. Each has a reason, and a habit that tends to help.
Nothing you tap is stored. This is a mirror for you, not a form for us.
Clearing up the myths
A lot of the advice you are getting is out of date.
What you have heard, next to what the guidelines say.
Whether a pregnancy is uncomplicated is confirmed at your prenatal visits, and it keeps being checked as the pregnancy goes on.
“Rest is allowed. Stopping is not the plan.”
Step 1 done
Recognizing yourself in this? A free consultation turns these tools into your plan.
Book my Free consultationStep two · Your numbers
Map your numbers.
Six numbers are worth tracking. Four you can track at home: weight gain, blood pressure, movement minutes and water. Two come from your prenatal visits: the blood sugar screen and the iron check. We map where each sits, work out your weight-gain range, and show where that weight goes.
What each number means
The six numbers we track.
Weight gain, blood pressure, movement minutes and water you track at home. The blood sugar screen and the iron check come from your prenatal visits. Tap one to see what it means and which habit tends to move it.
Weight gain The trend, not the day
- What it is
- How much you have gained since before the pregnancy. In the first 12 weeks it may be 1 to 5 pounds or nothing. From then on, at a healthy starting weight, about half a pound to a pound a week (ACOG).
- Why it matters here
- Most of the gain is the baby, the placenta, fluid, blood and breast tissue, not fat. Too little and too much are both worth a conversation with your prenatal care.
- How we move it
- Weigh weekly, same day, same conditions, and log it against your range from the next tool. Bring the log to your visits.
Where the numbers fall
1st trimester
1 to 5 lb, or none
2nd and 3rd
½ to 1 lb a week at a healthy start weight
Green is the healthy zone. These are general adult reference ranges. Your lab report shows the range it used, and that is the one that counts. You can track this one yourself.
Ranges come from the sources cited above. Your prenatal care's readings and advice come first.
Your range
Your weight-gain range.
Type your weight before pregnancy and your height. The band shows the range the Institute of Medicine recommends for your starting BMI (body mass index, weight against height), which ACOG uses, week by week to the due date. Add today's week and gain to see where you sit.
BMI 25.0 · Healthy weight. The starting numbers are an example. Type your own, or pick a category below.
Healthy weight · one baby
25 to 35 lb in total · 0.8 to 1 lb a week from week 14
gained since before pregnancy, lb
The range
Starting healthy weight, the Institute of Medicine recommends 25 to 35 lb over the whole pregnancy, with about 0.8 to 1 lb a week in the second and third trimesters. Add today's week and gain to see where you sit.
Ranges are for one baby. Twins run higher, 37 to 54 pounds from a healthy start weight (ACOG). The band is drawn from ACOG's first-trimester range and the IOM totals and is a guide, not your target. Your prenatal care sets the target that fits you.
Where it goes
Where the weight goes.
Most of the weight gained in pregnancy is not fat. Tap each part of a typical 35-pound gain to see what it is for.
A typical 35 lb gain
fat stores: about 26%
Baby · about 8 lb
The baby itself, at a typical weight at birth. The largest single part of the gain.
A typical breakdown from MedlinePlus, not a measurement of you. Your own split depends on your start weight, the baby and the pregnancy. Dieting in pregnancy is not the answer to any of it.
“Most of the weight is the baby, the blood and the water. Not fat.”
Step 2 done
Recognizing yourself in this? A free consultation turns these tools into your plan.
Book my Free consultationStep three · Your week
Turn your week into numbers you can move.
A five-question self-check shows where your week is weakest. Then the talk test sets how hard is hard enough, and the nutrient list shows what the extra food is for.
Self-check
Score your week.
Five questions about the week you actually had. The two weakest areas become your first focus. This is a coaching self-check, not a clinical measure.
1/5How many minutes of moderate movement did you get this week?
2/5How many strength or pelvic floor sessions did you do?
3/5How many meals had a real protein source and some iron?
4/5How many cups of water on a typical day?
5/5How was your sleep and rest, on average?
Your profile
0/5 answered
The talk test
How hard is hard enough?
Tap the one that matches how you feel mid-session. ACOG's moderate intensity is simple: your heart rate is up and you have started to sweat, you can still talk normally, but you cannot sing.
Tap a tab to open it. The detail lands here.
Stop and call your prenatal care for any of the warning signs in step five: bleeding, dizziness, breathlessness before you start, chest pain, headache, muscle weakness, calf pain or swelling, regular painful contractions, or fluid leaking.
What the extra food is for
The key nutrients during pregnancy.
Tap each one to see what it does, roughly how much the guidelines suggest, and which foods provide it.
Tap a tab to open it. The detail lands here.
Every number here is a general guideline, not your prescription. Your prenatal vitamin, any dose beyond standard folic acid, and all testing are decisions for your prenatal care.
“If you can talk but not sing, that is the pace.”
Step 3 done
Recognizing yourself in this? A free consultation turns these tools into your plan.
Book my Free consultationStep four · Your plan
Assemble your prenatal plan.
Six habits, stacked in order, a timeline that starts from the weeks you have left, and the changes to make as the bump grows. Nothing here needs a gym.
Building the routine
The whole week comes down to six habits.
The short list the guidance points to. Toggle the ones you could manage this week.
Your total score
9/ 40
Clearance first, then movement. The rest of this list stacks on those two.
The score is for illustration, not a clinical measure. Alcohol has no known safe amount in pregnancy (CDC), and supplements and medications, including over the counter ones, run through your prenatal care.
ACOG's advice for anyone new to exercise: start with as little as 5 minutes a day and add 5 minutes a week until you reach 30 minutes a day (ACOG).
Your timeline
How many weeks until the due date?
Tap the weeks you have left. The plan is set from there: a building phase while energy is good, an adjusting phase as the bump grows, and the last month for preparing. Timelines are coaching tendencies, not promises.
Weeks until your due date
20weeks left
Enough time to build real strength before the third trimester asks for shorter, supported sessions. Strength work most weeks now, usually two or three sessions, and the modifications come in as the bump grows.
About 20 weeks: enough for a real building phase before the last-month taper.
- Weeks 1–10Build
- Weeks 11–16Adjust
- Weeks 17–20Prepare
- 20 weeks in total
Phases scale with the weeks you have left. Your prenatal care's advice on activity in the final weeks comes first.
What to change as the bump grows
The modifications, trimester by trimester.
Tap a stage to see what changes in the body and the simple swaps that follow from it. From ACOG's exercise guidance.
Tap a tab to open it. The detail lands here.
Experienced runners and racquet-sport players may be able to continue. ACOG's advice is to discuss those activities at your prenatal visits.
“Strong for the birth. Ready for the recovery.”
Step 4 done
Recognizing yourself in this? A free consultation turns these tools into your plan.
Book my Free consultationStep five · Where we fit
See the plan, and where we fit.
You have walked the method. Here is what your prenatal care does, what coaching adds, and the signs that mean stop and call.
Where we fit
What your prenatal care does, what coaching adds.
Two different jobs. Both matter, and neither replaces the other.
What your prenatal care does
- Confirms the pregnancy is uncomplicated, and keeps checking
- Checks blood pressure at every visit and screens for gestational diabetes at 24 to 28 weeks
- Tests for anemia and decides on any supplement beyond a standard prenatal
- Sets your weight-gain target and manages any complication
- The only place for a diagnosis, a prescription or a medication change
What coaching adds
- A training plan that fits each trimester, with the modifications built in
- Food that covers protein, iron, choline and calcium in the calories you actually need
- The weekly log of weight gain, movement, water and symptoms you bring to your visits
- Pelvic floor and core work through the pregnancy, and the postpartum plan set before the birth
- A coach who knows your week, and a clinical team behind them
Report a change in blood pressure, blood sugar readings or the baby's movement to your prenatal care, not to your coach. We adjust the plan around what they decide.
How common claims hold up
What the pregnancy guidance supports.
Tap each claim and make your call before the verdict shows. These are the ones the myths table above does not cover.
Tap a claim you have heard:
Pick a claim, make your call, then see what the trials actually found.
Verdicts summarize ACOG and CDC guidance and move as it does. Coaching context only, not medical advice, and clearance comes first.
Calling over nothing is fine in pregnancy. Calling early is the right default.
Stop and call
The signs to stop exercising and call.
ACOG's list, for beginners and athletes alike. Any one of these mid-session means stop first, call your prenatal care second.
Bleeding from the vagina
- 2
Feeling dizzy or faint
- 3
Shortness of breath before you start exercising
- 4
Chest pain
- 5
Headache
- 6
Muscle weakness
- 7
Calf pain or swelling
- 8
Regular, painful contractions
- 9
Fluid gushing or leaking from the vagina
Mild breathlessness during exercise that settles quickly is expected in pregnancy. Breathlessness before you start, or that does not settle, is not.
Any time, not just in a session
The signs that cannot wait.
ACOG's preeclampsia symptoms, plus three signs from ACOG's exercise and gestational diabetes guidance. Memorize them early. Any one means calling your prenatal care right away.
Swelling of the face or hands, or sudden weight gain
- 2
A headache that will not go away, or seeing spots or other changes in your eyesight
- 3
Pain in the upper abdomen or shoulder
- 4
Nausea and vomiting in the second half of pregnancy, or difficulty breathing
- 5
Bleeding, fluid leaking, or regular painful contractions before term
- 6
A clear drop in the baby's movement once you know their pattern
Preeclampsia usually develops after 20 weeks and can develop quietly. Calling over nothing is fine. Calling early is the right default.
“We coach the habits. Your prenatal care watches the pregnancy.”
You’ve done the method
That’s the whole method. The next move is a conversation.
Book my Free consultationEnroll
How the coaching actually runs.
The steps above are what we work on together. This is how it runs, week to week. It is the same 1:1 process behind every TNV program, tuned for pregnancy.
The method · steps 1–5
What we work on
The science and your plan: movement, food, pelvic floor, energy, tracking.
How it runs · this page
How it runs, week to week
The day-to-day of coaching. The same process behind every TNV program.
- 1
Free consultation
Free · no cardWe listen first: how far along you are, your history, your week, your goals. No pressure, no scripts. Booked on Koalendar.
- 2
Onboarding & assessment
Week oneYou meet your coach, complete your health assessment, confirm your clearance to exercise from your prenatal care, and get set up in the TNV Method app.
- 3
Your personalized plan
In the appTraining, nutrition and mindset programming built for your trimester and your energy, delivered in the app. It changes as the pregnancy does.
- 4
1:1 check-ins & WhatsApp
Weekly + dailyYour coach reviews your movement, food, sleep and symptoms every week and adjusts. Questions between check-ins do not wait. Your coach is a message away.
- 5
Clinical-team oversight
Behind your coachDietitians and psychologists support your coach for the hard weeks. In the third trimester, the same coach sets the postpartum plan.
One team, every stage
From trying to recovery, the same coach, the same app and your full history carry across the programs.
Enroll
What you get, and what it costs.
Real 1:1 coaching, a clinical team behind it, and a simple way to start: a free consultation, no card, no pressure.
What’s in the program
A plan built for your trimester
Training, nutrition and mindset programming personalized to how far along you are, your history and your energy, not a template.
Weekly 1:1 check-ins
Your coach reviews your movement, food, sleep and symptoms every week and adjusts as the pregnancy changes.
Daily WhatsApp access
Is this food okay? How do I modify this move? Ask now, not at next week's check-in.
The TNV Method app
Your whole program in one place: workouts, meals, habits, progress.
Clinical-team oversight
Dietitians and psychologists behind your coach for gestational diabetes, nausea that will not lift, and the hard weeks.
The postpartum plan, ready before you need it
The rebuild order is set in the third trimester, so the weeks after birth have a plan and the same coach.
Limited intake. TNV Prenatal runs as true 1:1 coaching, so spots are capped and often booked out. If intake is closed, request priority access and we will reach out when a place opens.
1000+
women coached
248K
in the community
4.9★
client rating
No pressure, no card
Start with a conversation, not a commitment.
Your first consultation is free. Tell us how far along you are, your history and what your week looks like. You leave with a clear read on where to start, whether or not you join.
- Free 1:1 consultation on Koalendar
- No card required to book
- A clear next step either way, even if we are not the right fit
Spots are limited. Priority access is a message away.
If intake is closed, tell us how many weeks along you are and we will reach out when a place opens.
Book my Free consultationRequest priority access on WhatsAppEnroll
Questions, answered.
What women ask before they book, answered plainly.
Yes, for a healthy, normal pregnancy. ACOG says it is safe to continue or start regular physical activity. It does not raise the risk of miscarriage, low birth weight or early delivery. The first step is discussing exercise at your early prenatal visits. We ask for that clearance before we start, and keep asking as the pregnancy goes on.