The Ultimate Guide to Staying Fit During Pregnancy: My 18-Week Journey

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The Ultimate Guide to Staying Fit During Pregnancy: My 18-Week Journey

By Shalakha Bisht | INFS Scholar | Fittr Community Member

Introduction: Redefining Pregnancy through Fitness, Faith, and Focus

Pregnancy is often seen as a time to slow down, indulge, and “take it easy.” But what if I told you that it can also be the perfect time to become your strongest self—mentally, emotionally, and physically?

I’m Shalakha Bisht, currently in my 18th week of pregnancy, and I’m sharing my journey with the hope that it empowers other expecting moms to make informed, confident, and proactive choices for their bodies and their babies.

First Trimester – The Toughest Yet Most Transformative

Let’s be real—the first trimester felt like walking through fog. I battled:

Persistent nausea and vomiting
Food aversions (couldn’t tolerate certain smells or textures)
Fatigue, bloating, and headaches
Emotional ups and downs

This is common: Nearly 70-80% of pregnant women experience morning sickness (hyperemesis gravidarum in extreme cases).

🔬 Medical Insight: Nausea is linked to increased levels of hCG (Human Chorionic Gonadotropin) and estrogen, hormones crucial in early pregnancy.

My Coping Strategies:

Small, frequent meals (e.g., soaked almonds + banana)
Herbal teas like ginger-lemon
Avoiding empty stomachs (even a bite of toast helps)
Resting without guilt

Second Trimester – Gaining Strength, Clarity & Control

This is often called the “golden trimester”—and for good reason.

Energy returns, nausea often reduces, and appetite improves. This is when I took back control over my diet, fitness, and mental wellness.

Nutrition During Pregnancy – Building Your Baby, Nourishing Yourself

“Every bite you take during pregnancy is either medicine or burden for your body.”

🌿 Macronutrient Breakdown:

Protein (70–100g/day): Needed for fetal tissue, brain, and uterine growth
➤ Sources: Paneer, eggs, Greek yogurt, dals, whey protein (doctor-approved)
Carbohydrates (45–65% of total intake): Primary energy source
➤ Focus on complex carbs: oats, brown rice, sweet potatoes
Fats (20–35%): Supports baby’s brain and eye development
➤ Healthy fats: ghee, avocado, nuts, seeds, olive oil

🌱 Micronutrients:

Folate: Prevents neural tube defects
Iron: Needed for extra blood supply
Calcium & Vitamin D: Bone health
Choline, B12, Magnesium, Zinc: Cellular growth

💊 Supplements: I take prenatal vitamins, iron-folic acid, omega-3s (under medical supervision).

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Hydration – The Unsung Hero of Pregnancy Wellness

I target 3–3.5 liters of fluids daily:

Plain water
Coconut water (electrolytes)
Herbal infusions (fennel, cumin, ajwain)
Lemon-honey water
Buttermilk (a probiotic win!)

Hydration helps with:
✔️ Blood volume regulation
✔️ Reduced constipation
✔️ Prevention of UTIs
✔️ Healthy amniotic fluid levels

Exercise During Pregnancy – Moving Safely, Growing Stronger

Too often, pregnancy fitness is limited to walking or prenatal yoga. While those are great, strength training offers unmatched benefits—and is safe when customized properly.

Myths vs Facts About Strength Training

Myth	Truth
“Weights are dangerous”	Not true. Resistance training improves strength and reduces labor complications
“It causes miscarriage”	Zero evidence supports this. Medical clearance and proper form are key
“Newbies shouldn’t start”	Beginners can start with bodyweight and resistance bands under expert guidance

My Workout Routine: Trimester-Safe & Sustainable

Weekly Structure:

3–4 sessions/week of full-body training
Duration: 35–45 minutes
Split:
- Upper body (light dumbbells)
- Glute & hamstring activation
- Core stability & pelvic floor exercises
- Mobility drills
- Short walks post meals

Favorite Moves:

Glute bridges
Seated dumbbell presses
Wall squats
Modified planks
Cat-cow, bird-dog, and pelvic tilts

🛑 Exercises I Avoid:

High-impact HIIT
Crunches & deep twisting motions
Lying flat on back post 14 weeks
Overhead barbell movements

Managing Cravings – Discipline Over Desire

“Don’t eat for two—eat for one, nourish for two.”

Cravings are real, but they don’t need to control you. I focus on:

Keeping blood sugar stable (protein + fiber in every meal)
Healthy swaps (jaggery peanut laddoos, baked makhana, roasted chana)
Staying well-fed and hydrated
Occasional indulgences in small, portion-controlled ways

🤯 Psychological insight: Most cravings stem from nutritional imbalances or emotional voids, not genuine needs.

Mental Health During Pregnancy – The Silent Pillar

No transformation is complete without addressing the mindset.

Pregnancy brings hormonal shifts, identity changes, and anxiety about the future. That’s why I emphasize:

Gratitude journaling every morning
Daily affirmations (e.g., “I trust my body to support my baby”)
Talking openly with loved ones
Limiting social media comparison

Preparing for Postpartum – It Begins Now

Many women wait until delivery to think about postpartum health. But in truth, what you do now shapes your recovery.

✅ Maintaining muscle mass supports faster healing
✅ Balanced weight gain prevents complications
✅ Emotional awareness reduces risk of postpartum depression
✅ Strengthening the pelvic floor prevents incontinence

My goal isn’t to “bounce back” but to honor the entire motherhood journey, one day at a time.

Final Reflections – My 18-Week Wisdom

Pregnancy is not a pause button—it’s a new path.

“Train your body to adapt, your mind to believe, and your spirit to surrender.”

💡 Key takeaways:

Every trimester is different—adapt with it
Eating clean, training smart, and hydrating well create the foundation
Discipline is a form of self-love
Strength training in pregnancy is safe, empowering, and highly beneficial
Mindset and support system are just as crucial as physical health

About the Author

Shalakha Bisht is a wellness advocate, certified INFS Scholar, and active member of the Fittr community. Currently pregnant with her first child, she continues to inspire others through her transparent journey of health, discipline, and motherhood.

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