Pre and Postnatal Fitness Ebook Bundle

The perfect combination! Our Pre and Post-Natal Fitness Ebooks serve as an excellent source for providing safe and effective nutrition and fitness programming for women during and following pregnancy. Authors Amber Orton and Catherine Gorshe bring years of fitness industry experience, their own personal pre and postnatal journeys, and deliver an up-to-date discussion of the science behind nutrition and exercising during and after pregnancy.

Designed to begin at any phase of pregnancy or postpartum, these plans will help you with your macronutrients needs, as well as workout program design. We’ll take the guesswork out and provide the tools necessary for you to nourish yourself properly while also demonstrating how to safely exercise at home, in the gym, outside or at the park! The purpose is to make your plan sustainable, meaning you are able to eat and exercise in a way that keeps you healthy, supports your fit pregnancy and postpartum goals, accommodates your busy lifestyle, and can be maintained for life. We want you to enjoy feeling fit throughout your pregnancy, eventually transitioning into an even healthier functioning body and greater self-image than you had pre-pregnancy.

No matter your starting point, or how far you think you still have to go to reach your goal, we’re with you and here to tell you that it IS possible to reach your pre and postnatal fitness goals! We will be with you through each step, rep and set along the way. Get ready to watch yourself accomplish extraordinary things, both inside and out!

Pregnancy Plan includes:

• 10 Sample Meal Plans, 3-4 plans per trimester. You will get to see our personal food journals and the foods we chose to eat.
• Food Aversions. Both of us struggled with this to some extent. You will be able to see how we navigated around those and survived the first trimester!
• Morning Sickness and Food Cravings. We discuss our symptoms and snack alternatives for coping in a way that won’t derail your fit pregnancy goals!
• Grocery list essentials broken down by macronutrient. Pick and choose a wide variety according to your taste! Vegetarian and Vegan options provided.
• Supplement Suggestions. A list of everything we took before and during pregnancy.
• 25 of our favorite breakfast, lunch, dinner, dessert and snack recipes!
• Foods to promote an easier and faster delivery.
• 40 weeks of workouts you can safely perform in each trimester. All are flexible enough to be performed at the gym or in home! We’ll also discuss how and when to increase or decrease the intensity.
• Video library of pregnancy exercises and workouts that can be performed at home, outdoors or in the gym.
• Motivation to remain fit!
• Diastis Recti prevention and exercises to avoid.
• Pregnancy Back Ache prevention and coping mechanisms.
• Stretch Mark Prevention.
• Body Image. We address our struggles and how we both were able to embrace and love our changing bodies.
• Workout and nutrition tips specific for labor
• Private Facebook Access. This a great place to connect with other women who are pregnant, trying to conceive or thinking about conceiving, as well as with those who have recently given birth. Here you can lend and receive support, share challenges and successes, recipes, birth stories and other helpful advice. Encourage and hold one another accountable as you progress through the plan. This is also a fun and safe place to share your baby bump progress photos!

Postpartum "Fit to be a Mom" Program includes:

• 6 Sample Meal Plans to reference how we adjusted calories and macros from 2 weeks - 1.5 years postpartum. We will also give you specific guidelines and calculations for building your own customized program and how to accomodate for breastfeeding calorie requirements while losing weight. You will get to see our personal food journals and the foods we chose to eat, along with caloric and macro breakdowns.
• Grocery list essentials broken down by macronutrient. Pick and choose a wide variety according to your taste! Vegetarian and Vegan options provided.
• Our Favorite "Baby Led Food" Snacks, dairy and non-dairy options.
• Supplement Suggestions.
• Guidelines for Weightloss and if you are breastfeeding, we discuss how to do so without diminishing your supply.
• 27 of our favorite nutrient dense breakfast, lunch, dinner, dessert and snack recipes!
• Fast Meals to throw together.
• Healthier Take-Out Options.
• 32 workouts with video demonstration that you can safely perform upon doctor's clearance. All are flexible enough to be performed at the gym or in home! We’ll also discuss how and when to increase or decrease the intensity.
• Baby and Me and Stroller Workouts to include your little one(s) into the routine and show them that exercise is fun!
• Diastasis Recti prevention and healing, along with exercises to perform and avoid. 
• Abdominal and Pelvic Floor Restoration exercises with video demonstration and program recommendations. 
• Stretches to keep your body mobile and pain free from the long hours of feeding your infant, toting them in a baby carrier or slung on the side of your hip!
• Motivation to remain fit!
• Navigating Short and Long Duration Postpartum Symptoms such as breast engorgment, hair loss, incontinence, night sweats, postpartum depression, and weaning. 
• Body Image. How to love your new postpartum body, trust in the process and realize that comparison is deceiving. 
• Over 100 pages of content rich information.
• Ebook will be delivered to your email inbox for download.
• Please Note: Due to these being ebooks, there are no refunds issued after purchase.