What to Expect: First Trimester
SP Mamas Pregnancy Timeline: Street Parking’s Guide to What to Expect
Every pregnancy is different, but there is certainly a natural progression that happens. Some things you may know about, but others may surprise you, especially when it comes to how you’re feeling and ways you need to shift your workouts and even your mindset!
As you move through your pregnancy, we want to ensure we’re helping you feel informed and supported and of course, maximizing your experience with Street Parking! So we’ve developed a timeline separated by each trimester with some changes to be expecting and planning for along the way and how to make adjustments that best support you.
What to Expect: First Trimester
These first few months can be pretty intense- so exciting, a little nerve-wracking, overwhelming, and even confusing. It can also take a little while to “feel” pregnant and for reality to set in.
As soon as you get that positive test, you may want to dive in and start doing everything you can to support a healthy, fit, and enjoyable pregnancy, but sometimes, you’re just surviving during these initial months and that’s okay. Let’s cover some of the things that may come up over these upcoming weeks. As always, we are here to support you but discuss any questions and concerns you may have with your doctor.
COMMON SYMPTOMS
Some women start feeling some unpleasant symptoms right away while for others it can take a few weeks. It’s not guaranteed you’ll experience all of even any of these, but knowing what to possibly expect can help you manage symptoms if they arise.
Some hallmark symptoms of the first trimester are fatigue (sometimes so intense you feel like you can’t function without a nap), nausea (or “morning” sickness, but in reality, it can happen at any time of day), bloating, and food aversions and cravings. Others include swollen and tender breasts, sensitive nipples, night sweats, frequent urination, and insomnia.
Of course, most symptoms are totally out of your control due to natural changes like an increase in hormones, but there’s plenty you can do for yourself to work around them and even lessen the intensity. Besides time, some things that can help:
Eating smaller, more frequent meals made up of whatever foods are appetizing to you right now.
Covering your nutritional bases with a quality prenatal vitamin. If you need some guidance on a prenatal, this blog post covers it in depth.
Ginger, which has been shown to reduce nausea and even improve overall digestion. There are many different forms you can use- fresh (make tea, use in cooking, juice), ground (use in cooking or make golden milk), or even ginger tea or chews. Ginger also comes in tincture and capsule form which can be more potent- just speak with your doctor about dosing.
Some mamas have great success with supplemental vitamin B6 in the form P5P and/or magnesium. Talk with your doctor to see if either may be right for you.
Moving even just a little bit every day. Maybe this is a SHIFT workout or maybe it’s a Maintenance session or just going through the Functional Progression Warm Up. Even a short walk has amazing benefits.
Sleeping! Go to bed as early as you can and take naps if/when possible.
Drinking plenty of water- small sips can help if you’re nauseous. Coconut water and/or adding fresh lemon or lime can help with hydration especially if you’re sick.
Buying some soft, comfortable, wireless bras.
Talking to other mamas who are going through the same things (or who have). The SP Mamas group is a great place to ask questions or just vent- we get it!
Just doing your best given however you’re feeling and whatever you want to do and not do! You’re growing a human. Give yourself grace!
Ask questions and communicate any concerns to your provider. Do your best not to worry (or Google!). Your body knows what to do.
Training Modifications
Working out in the first trimester isn't so much about whether or not you are physically able to do certain movements or lift certain weights. It’s more about whether or not you have the energy to maintain the intensity you’re accustomed to, or if fatigue, shortness of breath, or other symptoms affect your movement integrity. When choosing and approaching workouts, use the advice "listen to your body" as a guide. This is going to be helpful all throughout pregnancy, but it’s important to know what you are listening for and be open to adjusting day to day.
You may actually want to start modifying some movements or at least begin thinking about it. You’ll want to be mindful of movements that create a lot of extra pressure on your pelvic floor and strain on your abdominal wall like sit ups, toes to bar, and kipping, or lifting loads that require you to “bear down” in order for you to complete them. Learning how to manage pressure through proper breathing is crucial, especially as your pregnancy progresses, and it’s never too soon to start.
It’s helpful to begin weighing risk vs. reward when it comes to movements where there is a higher chance of injury like box jumps and wall walks. You can always utilize the Mama Modifications Movement Library for suggestions on how to customize all SP workouts. You can also simply default to strict movements instead of kipping, and/or dumbbells or a sandbag instead of barbell.
To learn more about the importance of training adaptations and the impact your choices can have on your long term core and pelvic health check out:
You might also not really feel like working out at all during the first trimester. It is perfectly okay to rest more and change your approach! Remember that your energy is being directed toward building this little baby inside! So slow down when you need it, and rest when your body tells you to (and don’t be surprised if that’s more often than you expected).
Keep in mind the more than nothing mentality- just doing something is so great for your health and baby’s health, but can also help you manage some of your symptoms. This may mean just moving without setting a timer, decreasing the reps, or using lighter weights or just body weight. It also may mean opting for a slow walk or some Prenatal Maintenance.
The first trimester is a great time to adopt a “walking practice”- especially because as time goes on and definitely into postpartum, this is such a great form of movement for so many reasons. Many mamas find it’s a nice way to get relaxed, move a little, and connect to their growing baby. You can also listen to meditations, podcasts, or audiobooks while you stroll.
Other good options for this time are choosing the SHIFT version of the daily workout and/or SOGO and Butts and Guts (with Mama mods). We also suggest starting to utilize the Functional Progression Warm Up video.
For more of our tips on working around pregnancy symptoms and knowing when and how to make modifications, check out Surviving the First Trimester.
Mindset & Baby Prep
If you haven’t already, find a trusted Ob/gyn and/or midwife and schedule your first appointment! You may want to start getting all the information about what to expect/what to do and not do. It’s really exciting and fun to think and plan ahead! We suggest choosing a few resources- books, websites or podcasts- and not overwhelming yourself! It can be easy to take in a ton of info and get confused and even stressed by it all. Take it one step at a time.
Some of our favorites:
Overall, start really prioritizing and taking care of yourself- not just your physical health, but your mental and emotional health, too. Reduce your stress. Communicate your needs. Set boundaries. As time goes on, these things will become increasingly important, especially once the baby arrives!
Where it can be really impactful to shift your mindset for the coming months is your training and nutrition. You may be able to continue working out and eating like you’re used to for now, but it’s likely your body will demand something different. Your needs and wants are going to change as you progress through pregnancy, so it’s important to keep an open mind and take the pressure off of yourself! Keep in mind that your goal right now is a healthy pregnancy, so that means a healthy baby but also a healthy mama, too.
Bookmark this resource so that you can come back to it as needed, but we’ve also created a chart with a summary of everything across all 3 trimesters that you can print for your reference!