5 Tips for Setting Health & Fitness Goals During Pregnancy

Taking care of your health and well-being during pregnancy is not only beneficial for you but also for the developing life within you. While it's important to listen to your body and consult with your healthcare provider, incorporating health and fitness goals into your pregnancy can contribute to a smoother pregnancy, easier labor, and a faster postpartum recovery.

Tip #1: Set Realistic, Flexible Goals

It’s important to remember that your goals during pregnancy will probably look a little different than your goals before pregnancy. Fatigue, changing center of gravity, food aversions, and other factors mean you may need to modify exercise expectations and food choices.

Rather than hitting lift PRs or specific aesthetic goals, shift focus to health and longevity-focused goals. 

Health Goals During Pregnancy Examples:

• “Move my body everyday day”

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• How you feel during pregnancy changes from day to day, so set goals that allow you to adjust expectations accordingly. Instead of “strength train for an hour 5x/week,” set a goal with flexibility to choose movements that feel best for you.

• “Eat protein with every meal and veggies with two meals each day”

• Instead of hitting a certain macro prescription, focusing on a few key nutrients may feel more realistic. We have a great goal-setting section and lots of pregnancy nutrition info in this Quick Start Guide to Pregnancy Movement & Nutrition.

Tip #2: Work With an Experienced Trainer or Follow a Program

There is a lot of conflicting information and misinformation about training during pregnancy. Reframing “progress” also takes time and grace so it can help to have a Trainer or Pregnancy Specific Program to follow as you make adjustments that will help you achieve your pregnancy fitness goals.

A Trainer or program also takes the guesswork out of your fitness routine, can help you be efficient with your workouts, and will hold you accountable to keeping up with them. You can get 20% off The MINT Prjct’s Pregnancy Fitness Program by using code WAG at checkout! 

Working Against Gravity also has Coaches specializing in Pregnancy and postpartum Nutrition that can help you set nutrition goals for pregnancy. Use code MINT to get $50 off your first month of 1-on-1 coaching!

Tip #3: Celebrate Small Wins

Recognize and celebrate your achievements, no matter how seemingly small. Whether it's completing a prenatal yoga session or reaching a fitness milestone, every step forward is amazing when you’re growing a tiny human inside of you.

Celebrating small wins will also help you stay motivated! Rather than setting huge goals that seem far off and unachievable, breaking them into smaller stepping stones keeps you building momentum as you move toward the next one.

Prioritizing your health and fitness during pregnancy is an investment in your well-being and that of your growing baby. Setting realistic goals, choosing movements that feel right for you, and monitoring your progress will help you confidently navigate this transformative journey. 

Remember, it's not about achieving perfection but about nurturing a healthy and balanced lifestyle that supports you and your baby throughout this incredible chapter of your life.

Tip #4: Write Them Down But Be Flexible

Changing your goals or deciding a goal isn’t right for how your pregnancy progresses doesn’t mean you’ve failed. It means you’re paying attention to what your body needs at this point in your journey.

So, when you’re writing out your goals, leave room for tweaks. You can even think about setting goals by trimester as your body and how you feel change throughout your pregnancy. 

Tip #5: Create a Support System

Having people who know your goals can help you stay motivated and accountable to them and encourage you when you need to tweak those goals.

Pregnancy already has challenges, and you may not feel 100% like yourself. Setting goals is a great way to help you keep your health in mind, but setting the right goals can help make the process motivating and inspiring.

We’re here for you! Reach out to Working Against Gravity for nutrition coaching or The MINT Prjct for all your pregnancy fitness needs!