I Just Found Out I’m Pregnant. Where Do I Even Start?

First off, CONGRATULATIONS! This is such an exciting time full of so many emotions. Joy, fear, anxiety, love and confusion. Confusion because you don’t even know where to start!

What do you do now? Do you wait to call your doctor? What changes do you need to make? What is safe? What is unsafe?

So many thoughts and questions  run through your brain the second that you pee on that stick.

I am here to ease some of the confusion and help guide you through this exciting time and answer your questions!

Step 1:

The first thing you will want to do once you have a positive pregnancy test is call your OB. If you don’t have an OB find a trusted friend for a referral or hop online and find one that is covered by your insurance.

Your OB may or may not ask that you come in for a blood draw to check your HCG levels and confirm your pregnancy.  Whether they ask you to come in or not, know that both are normal practices and can vary doctor to doctor. However, if getting your blood drawn is something that would make you feel more comfortable make sure you advocate for yourself and find and OB who supports your wishes.

From there your OB will schedule your first prenatal visit. This visit can happen anywhere from 6-12 weeks of pregnancy and will vary based on your doctor’s office. Again, if you would like to be seen sooner than later make sure you find an office that supports you.

Okay, so now you have an appointment but it’s not for a few weeks. What do you do now?

Step 2:

It’s time to make some changes! Some are simple and other’s take a little more thought!

Things to cut out:

  • Alcohol
  • Prescription drugs (speak to your provider before cutting anything out)
  • Over the counter drugs (speak to your provider to determine what is safe for your pregnancy)
  • Parabens and phalathes (Often found in skincare products, candles and household cleaners etc.)
  • Retinol and Hydroquinone (Often found in skincare products)
  • Exposure to BPA (Often found in water bottles, Tupperware and other plastic products)
  • Certain foods like raw eggs, raw fish, deli meat, unpasteurized products etc.

Things to add-in:

  • Prenatal with folate not folic acid
  • Omega and DHA supplement (always ask your doctor before taking any supplements when pregnant)
  • 100+ oz of water a day
  • Nutrient-dense foods especially ones high in folate, choline and protein

That covers what goes in and on your body now how you should you move your body? This question right here is why Mother Figure exists!

Step 3:

As soon as your find out you are pregnant you start asking what can I do? What can’t I do? Is this okay? And those scary thoughts start creeping in!

I am here to tell you that the benefits of exercise during pregnancy FAR OUTWEIGH the risks! You can actually do way more than you think you can!

I know that the first trimester can be a very scary time. Some women believe that exercise during the first trimester is unsafe and can result in a loss. That is not the case. A recent study shows that less than 1% of adverse events in pregnancy were related to exercise. This same study states that even vigorous activity could not be tied to miscarriage risk.

I say this not to scare you and bring up negative thoughts. I say this to empower you and know that you are helping your baby in so many ways when you choose to exercise during pregnancy.

During the first trimester, you can exercise just as you normally did prior to becoming pregnant without any changes to the exercises. However, keep in mind that in a few weeks you may have morning sickness and fatigue which can impact your workouts. Move as much as possible but give yourself grace when you need it.

During the second trimester, you should start feeling better and your energy will start to pick up. Take advantage of it! Get that cute bump moving. However, during this time your body has started to change and you may need to start modifying some movements. You will know if it is time to modify a movement when sings of intolerance are present.

Signs of intolerance:

  • Coning or doming of the abdominal
  • Incontinence
  • Pelvic Pain
  • Any other feelings of discomfort

If these are present that means you will need modify a movement.

Exercise that many women need to consider modifying are:

  • Forward flexion movements like sit-ups or crunches
  • Plank exercises or other exercises that put your body in that same position like a pushup
  • Deep twisting movements like Russian twists or quick bicycles
  • Other core movements that put a lot of pressure on your core like hollow body holds
  • High impact exercises like squat jumps, tuck jumps or running.

During the third trimester, you may start to notice your energy levels dropping again and your body becoming more uncomfortable. As much as you want to stay in bed all day I encourage you to move in some way. During this time movement is your medicine! If you can’t get in full workouts take some nice walks around the block or on a treadmill. 20-30 minutes a day will do wonders for your aches and pains, your health, your baby’s health and even your postpartum recovery. We will save that topic for another day!

For a deep dive into all of this information make sure to check out our course Prepare to Thrive.

Meet Your Instructor

Hi, I’m Madison.

And I’m one of those weirdos who loves (loves!) being pregnant.

Okay, I realize pregnancy and postpartum aren’t all sunshine and roses. We all have days when we wonder what we’ve gotten ourselves into. (Hello “morning” sickness and sleep deprivation.)

But I also know this time is so precious. Who knows when, or if, we’ll get to experience it again!

That’s why I’m committed to taking the best care of myself I can—physically, mentally, and emotionally—so I can make the most of every single moment.

I started Mother Figure so you can, too.

Madison Pinebird
certified pre- and postnatal coach, personal trainer, functional strength coach, and sports and exercise nutrition coach

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