Prenatal: Stay strong and active through pregnancy.
6 sections, about 9 minutes in total
150 min
150 minutes of weekly moderate activity is recommended in pregnancy (ACOG).
0
No amount of alcohol is known to be safe in pregnancy (CDC).
+340
The 2nd trimester calls for 340 extra calories a day, not double (ACOG).
Clearing up the myths
A lot of common pregnancy advice is outdated.
Each row pairs a myth with 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.
How common claims hold up
What the pregnancy guidance supports.
Tap each rule and make your call before the verdict shows. Several turn out to be wrong.
Tap a promise from the label or the ad:
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.
How the plan changes
Each trimester has a different job.
Tap each stage to see what is happening in your body and how training and food adjust to match.
Tap a tab to open it. The detail lands here.
Every stage assumes ongoing clearance. Pregnancies change, and medical guidance comes first.
What to eat and why
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 medical decisions.
Building the routine
The whole week comes down to six habits.
This is the short list the guidance points to. Toggle what you would do.
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, run through your prenatal care.
When to call your OB
These four signs cannot wait.
These come straight from ACOG. Memorize them early. Any one means contacting your provider immediately.
Bleeding, fluid leaking, or regular painful contractions before term.
Severe headache, vision changes, or sudden swelling of your face and hands. These are possible preeclampsia signs.
Noticeably reduced baby movement once you know your baby's pattern.
During exercise: dizziness, chest pain, calf pain or swelling, or feeling breathless before exertion. Stop first, call second.
Calling “over nothing” is fine in pregnancy. Calling early is the right default.