My Prenatal Fitness & Nutrition Routine

“I stay active and strong. I love being in my pregnant body. I nourish my body, mind and spirit each day.”

This has been my pregnancy mantra, and aside from typical morning sickness that put me on the couch every afternoon and made me hate vegetables from weeks 6-13, waves of insomnia and anxiety (as I mentioned in my previous post), and a case of melasma which caught me by surprise when I looked in the mirror one morning, I have had a really fantastic pregnancy.

I am currently at 35 weeks; my starting weight was 153 and I am now at 177. My goal going into pregnancy was to gain 25 pounds total, so obviously I will be missing the mark…but I am not worried about it in the least! I am very comfortable with my body, even with the extra cellulite, the loss of muscle and the double chin no filter can hide. I’m owning every stage of this journey and am loving this feminine energy.

Every mom is different, every situation is different, and every pregnancy for each mom is different, but I wanted to share with you what has worked for me in hopes it may help you and future mamas enjoy this beautiful season of growing a human a little bit more.


About 70% of the time I stick to this exact nutrition routine. The 30% deviation generally comes when we eat out or I throw in the occasional (fine, daily) dessert. Like earlier this week when I had hazelnut pancakes. And smores. And a milkshake. And a monstrous cookie. And, oh, I can’t remember it all…

Wakeup: 1 Spark, 4 Catalyst

Meal 1: 2 eggs, 1 piece of Dave’s Killer Bread, 3 Coreplex with Iron, 3 Omegaplex

Workout: 4 Catalyst, drink Rehydrate during workout

Meal 2: 1/2 cup oatmeal, 2 scoops Muscle Gain, 1 tablespoon almond butter, 1/4 cup blueberries, 3 Omegaplex

Meal 3: 6 oz ground turkey…will use as a protein base for a taco salad, a bowl of pasta, or just have a turkey, avocado and spinach salad. And when I get burnt out on turkey, I take myself out to get chicken teriyaki or something of that sort.

*2nd Spark

Meal 4: FAGE greek yogurt (the kind with fruit on the side) with a few tablespoons of ground flax seed mixed in, 3 Omegaplex, Raspberry Leaf Tea (said to tone the uterus in prep for labor)

Meal 5: Sunbasket 3x/week (always a protein and veggie); the other nights I throw some meat on the grill or in the crockpot and make a hearty kale salad

Meal 6: Something to satisfy my sweet tooth (usually Elleno’s greek yogurt or an AdvoCare Meal Shake made as a cupcake)

Snacks I always have on hand: AdvoBars, string cheese, granny smith apples, dates (said to ripen the cervix) & bananas with almond butter, beef jerky. I nearly always invest into organic produce and dairy.

Before bed: 2 Probiotic Restore, 2 Calcium D+

I might also add that I briefly got sick with a head cold around week 25, but it only lasted 10-ish days (I bumped my probiotics up to 4 per day and added in Citrizinc). I also haven’t suffered with any common pregnancy complaints such as constipation or heart burn.

Why these supplements?

**Spark:  Mama MUST-HAVE. My go-to for mental focus, energy, b-vitamins, feel good vibes. Contains 120mg of caffeine so one serving easily keeps you under caffeine recommendations.

**Catalyst: a branched chain amino acid/glutamine supplement that protects lean muscle and helps ease soreness from workouts.

**Coreplex with Iron: my prenatal and likely a big reason why my midwife gushes over my labs.

**Omegaplex: fish oil to help with baby’s brain development and decrease inflammation in my body. Also helps skin stay supple (i.e. less chance of tearing!)

**Muscle Gain: getting protein in can be TOUGH. This makes it so much easier (and tastier). I also plowed through our Ready-to-Drink shakes in the first trimester when I could barely choke down food.

**Rehydrate: mama needs to stay hydrated! This electrolyte replacement drink is second to none in comparison of ingredients and taste. I sip on it during every workout and oftentimes after dinner as well.

**Probiotic Restore: keeps my gut so super healthy with good bacteria. High immunity + high regularity = #winning.

**Calcium D+: lots of benefits here with the combination of calcium, vitamin D, and magnesium. Calcium helps baby grow a healthy heart, bones and teeth. Magnesium helps me relax before bed, and Vitamin D supports immunity, mood and has been shown to decrease chances of preeclampsia. Also, D helps the calcium absorb which is why this AdvoCare combination is ideal.

CLICK HERE to find all of these products in my Prenatal Bundle


Unless I’m traveling or feeling particularly exhausted (I very much listen to my body), I don’t miss a beat with this routine…

2x/week: 2-3 mile walks outside

1x/week: Strength training for glutes and back #posteriorgainz

1x/week: Crossfit class

1-2x/week: Barre class

1-2x/week: Swimming laps (30 min)

I’ve consistently worked out since I was 12 years old, so please understand this type of schedule would not be recommended for someone who has not been regularly working out. If you are new to fitness, the best things for a pregnant woman to start with are walking and swimming!


These are some practices I have in place for self-care…

1. Sleep. It’s rare that I set an alarm clock and I nap for 30-45 minutes daily. Although I love being productive just like the next person, I have given myself a lot of grace during this brief season.

2. Snuggle and watch a good movie. James and I refuse to get sucked into TV shows, but we love a good film. We will set aside two nights/week for snugs and movies.

3. Couch & convos. James and I will often retreat to the couch after dinner and spend the rest of the evening talking. Talking about how we will raise Sofie; talking about stuff that needs to get done; talking about what God is impressing on us; talking about dreams and excitements and struggles. Connecting with him gives me so much comfort.

4. Time with girlfriends. Lots of walks and talks with friends…many of whom happen to be on the pregnancy journey as well. I used to really prefer alone time, but as of late I have definitely preferred spending time with my sisters!

5. Getaways. James and I had THE most blissful babymoon in Santa Barbara. It was dreamy. And not just because Jude Law was staying at our hotel 😉 We debated on whether we should drop coin on it with all the other baby expenses, but we didn’t regret it for a second. It gave us something to look forward to during the early months of pregnancy, and provided a few days of unadulterated time to completely relax together. We also invested into a maternity shoot and am sooo glad we did.

6. Celebrate. I used to say, “Baby showers aren’t really my thing…” I would send gifts and then find a reason not to attend. Seriously! I feel awful admitting that. Please forgive me. I suppose I just didn’t grasp how much of a miracle birth is and how the mother and baby absolutely need to be celebrated- until I became pregnant. I planned a very untraditional baby shower at my father-in-laws winery and it was a grand ol’ time connecting with friends and celebrating Sofia Grace…her own wine label and all!

7. Bathtime fun. I regularly draw an evening bath…bring on the lavender epsom salts! I then proceed to rub Honest Co. Organic Belly Balm all over my tummy. I also just started infusing lavender and frankincense oils around the house to enhance calm vibes.

8. House prep. We got our home super dialed in. Not entirely necessary, but it sure puts me at ease to see our master bedroom and Sofia’s nursery all put together; to not feel overwhelmed when I open the pantry or linen closet. Especially as I am having a home birth and want our home to feel peaceful in every corner.

9. Visualization & Affirmations. I have long been a believer of the power behind a visualization practice for any goal/outcome I am working towards (I dedicate an entire section to this in my new book). I wrote out affirmation cards that say things like, “This is what my body was designed to do” and I read them daily. I also listen to a hypnobirthing station on Spotify and imagine the exact scene of laboring in my home (we are setting up a birth tub in Sofia’s room) to the moment she is brought out of the water and onto my chest.


These are the only four books I’ve read in full so far to prep for pregnancy, labor, and parenting…

“On Becoming Baby Wise” -Gary Ezzo

“Supernatural Childbirth” -Jackie Mize

“Hypnobirthing” -Marie Mongan

“Mama Natural” -Genevieve Howland

And of course…the Bible. Whenever doubt creeps in, I turn to the ultimate source. My faith keeps me mentally strong because I know God is for me. And he is for you, too. To follow the Lord means I believe his words, “Come to me, all you who labor and are burdened, and I will give you rest. Take my yoke upon you and learn from me, for I am meek and humble of heart; and you will find rest for yourselves. For my yoke is easy, and my burden light.”

God is good. All the time.

Ciao for now,


Angie Garner Blog


Welcome to my personal blog where I share my spiritual journey as I navigate what it means to be the best wife, mom, and leader God created me to be.