When we found out Snez was pregnant again, she was feeling really fit and strong through a combination of my 28 workouts, family bike rides, and the occasional session at The Woodshed with me.

Snez expected that her postnatal would be very different this time around and it was probably going be a bit harder to regain her fitness. This meant she was more determined than ever to do what she could, and when she could during her pregnancy to stay active until Willow arrived.

The timing couldn’t have been better, as we’d just developed the 28 by Sam Wood pregnancy and postnatal programs where we work closely with a pre and post-natal physiotherapist and nutritionist to ensure expecting and new mums are able to work out, eat well, and feel safe and supported during these critical times. I would continually remind Snez that everyone’s pregnancy is different and the most important thing above everything was to listen to her body, not feel pressured by anyone, and go at her own pace.

We’re incredibly grateful and lucky that Snez had a relatively short and uncomplicated pregnancy, however it was fascinating to witness so many changes, both physical and mental, along the way. Even as a trainer who has worked with hundreds of women through their pregnancy, witnessing these firsthand with someone that you love so much definitely provided me with a deeper understanding and a new perspective.

Knowing just how good exercise makes her feel, some days Snez did the 28 pregnancy program, including the Pilates and yoga options. On other days the only thing getting a workout was the Foxtel remote. It’s all about listening to your body, not putting pressure on yourself and embracing such a special time. Walking was something we did as a family throughout the pregnancy. I’m a huge advocate for walking as it is low-impact, gets you into the fresh air and is something you can do with your baby either in the pram or in the carrier. When it came to her pregnancy nutrition, she didn’t follow the 28 meal plan to a tee (you have no idea how much this woman loves bread) and when those cereal cravings hit I was sent to the supermarket without any ifs or buts.

In such an exciting chapter in your life, it’s all about progress not perfection. You want to eat to fuel mum and bub and ensure you’re both getting all the nutrients required, but you don’t want food to add stress.

These are just some of the things Snez did to keep fit and healthy during her pregnancy, but remember, what worked for her might not work for you. What it showed me was that Snez wanted choice and flexibility so being able to swap meals and mix up her workouts with the 28 pregnancy program meant she could do and eat what she wanted when she wanted but still know that she was taking great care of her body.

I encourage you to embrace the beautiful changes happening to your body, eat well to stay nourished, move daily for your physical and mental health and get ready for the most special time in your life.

This article is originally from Body & Soul.

Posted by Sam Wood

Father and husband, on a mission to help people move more, eat better and make a positive change to their lives. Sam Wood has over 20 years experience as a personal trainer and is recognised as one of Australia’s leading experts and media commentators in the health & fitness industry. Sam is the founder and personal trainer of 28, Australia’s #1 home fitness and nutrition program, and he's also the proud owner of Australia’s largest personal training studio, The Woodshed, based in Brighton, Melbourne.