20 Weeks Pregnancy Update

Baby Occkial is a healthy, perfect and beautiful GIRL!

We had our 20 week ultrasound on March 15th, where we had the “big” anatomy scan/Ultrasound. We also were able to find out the gender! Our baby is a beautiful girl and is measuring and growing perfectly. No issues and we are beyond blessed and excited!

Other Updates:

I am now HALF WAY and into Month 5! This still feels surreal most days that it is actually happening! 🙂

I am definitely starting to look and feel pregnant. Our baby is growing daily and my “bump” is reflecting that. Many clothes do not fit well and getting tighter each week, thank goodness for active wear and soon to be dresses for spring and summer! My weight is slowly increasing at a healthy pace and our midwife team is happy with how we are both progressing.

My energy and focus is still good overall. Physically no aches or pains yet except some occasional low back discomfort, I think due to my changing posture. Sometimes I am experiencing “pregnancy brain” but that could also just be from a lot going on! 🙂

I am continuing to see my chiropractor twice a month which I know is helping in many ways for me and baby.

This week I also had a first visit to a Pelvic Floor and Core Physical Therapist! I will be meet with her for a few more visits during pregnancy and possibly post partum. We are working on optimizing my pelvic floor muscles to connect my breathing with contraction/relaxation to help with delivery!

We are continuing to meet with our holistic homebirth midwife and have established a relationship with a midwife through the hopsital/insurance system, in case of emergency during labor or any complications throughout the pregnancy.

I am in the process of connecting with a doula! After my research and leaning into my intuition, she is going to be a great support for both me and Brian during this entire process.

What is a Doula? Read up here. https://www.whattoexpect.com/pregnancy/hiring-doula

We haven’t started on the nursery yet, but have been finalizing other home projects in order to get prepared for it! Brian’s parents have graciously gifted us a 4 in 1 crib (with attached changing station) chest of drawers and amazing stroller/car seat/travel system! They have all arrived and in a few months we will put those together 🙂

Our Registry is just about DONE! We are finalizing any “gender specific” items we wanted, but we feel confident about our list as of now!

Our Registry Link

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What are my workouts, meals and day to day schedule like?

To be honest there has not been TOO many changes so far! We are half way through this pregnancy, and I am still blessed to be feeling GREAT and I honestly believe that my lifestyle choices BEFORE I got pregnant is why I am blessed to be doing so well now.

Many couple don’t realize there is a phase I would call the Ground Zero Trimester, and that is about PRE-conception. Did you know what you do now will affect your egg and sperm quality in 90 days? You have the power to change your fertility NOW with your lifestyle!

PS this also applies to health outside of fertility: everything you are doing will affect you both now AND in the future. I say, use this as motivation to not only reach your goals now but to prevent issues in the future!

Day in the Life: My Holistic Pregnancy Routine

This has pretty much stayed the same from pre-pregnancy. Old Habits Die Hard and this is my Lifestyle! 🙂

My morning routine: Water, movement (gym or cardio) more hydration, shot of apple cider vinegar & sometimes green juice, coffee, prayer, devotional, journaling and reviewing day’s schedule task list.

Exercise: I am still maintaining my current routine (mix of strength, circuits, cardio, core work, active rest). I haven’t had any issues of pain/discomfort, but just taking breaks if/when needed!

Daily activity: I take movement walk breaks during the day/after meals, I hit 15k steps/day, do gentle stretching 2-3x day.

Sleep: Again, no issues and working to get 8 hours but doesn’t always happen. REALLY trying to be an early riser over here LOL so that means being disciplined with a night routine and a consistent bed time.

Typical Meals & Nutrition: I am eating approx. every 3 hours, with protein at each, and a balance of carbs and fat and lots of nutrients. 

I will either do a small snack with protein, like homemade protein muffins or pancakes with nut butter, and then a true breakfast mid morning of egg whites, veggies, GF avocado toast or oatmeal with fruit.

Lunches: Go tos are egg veggie quiche, cold egg, salmon or chicken avocado salad on greens, chicken grain free wrap

Dinners: Lots of variety! Stir frys, taco salads or burrito bowls, big colorful salads with roasted veggies & quinoa, baked spaghetti squash pasta with lean meat, roasted veggie bowls with protein and different condiments (Primal Kitchen BBQ or Buffalo sauce & mustard).

Snacks: coconut or greek yogurt with protein muffins, walnuts & brazil nuts, organic popcorn, chickpea or cauliflower pretzels with hummus, raw veggies and guacamole.salsa, homemade superfood energy bites, grain free brownies, apple slices and nut butter, organic plain rice cakes with sliced banana and nut butter dip…I like a lot of food!

I use unflavored grass fed organic collagen peptides protein in all my baked goods and snacks, and if I ever do a smoothie!

Supplements: Methylated pre natal, DHA omegas, Vit D, magnesium, probiotic, zinc, digestive enzymes, turmeric on occasion and a liquid herbal sleep support. I’m taking LESS now than before pregnant.

Of course remember this is what is working for ME (not to be copied and done for yourself!) It is important I share because so much of the work to get pregnant is “Behind the Scenes” and I’ve been doing these healthy habits for years to support this goal.

Schedule: I am still working as normal! Every day is a little different, but I work out in the early or mid morning and then I have blocks of time during the day devoted to: virtual 1:1 coaching clients, client admin and plan updates, personal training clients (mainly in afternoon and early evening and Saturdays) and of course admin work in between (like emails, website updates, blog posts, social media). I am working as much as I can now to prepare for a different schedule once little nugget comes! 🙂

Thanks as always for your support and interest! Any questions feel free to comment or email allisonbergstromfitness@gmail.com