009: Pre and Postnatal Fitness with Tonya Holmes

The Whole Bundle: Nurturing parents through nourishing conversations

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In today's busy world, maintaining fitness and nutrition during pregnancy and the postpartum period can be incredibly challenging. However, Tonya Holmes, a certified prenatal and postnatal fitness and nutrition coach, has dedicated herself to helping women navigate these crucial stages of motherhood. With her personal experience and professional expertise, Tonya is a beacon of knowledge and support for expecting and new moms.

Tonya Holmes has been coaching women online for over four years and recently expanded her services to include in-person coaching. Her journey into fitness began five months postpartum after delivering her son prematurely at 27 weeks due to preeclampsia. Her son spent a challenging 84 days in the NICU and returned home as COVID-19 surged. Driven by her experiences and a newfound passion for fitness, Tonya now aims to educate others on the importance of maintaining a healthy lifestyle before, during, and after pregnancy.

In addition to fitness, Tonya also provides invaluable guidance on nutrition during pregnancy. She highlights the importance of micronutrients (vitamins and minerals) and macronutrients (fats, carbs, and proteins) for fetal growth and development. Her nutrition plans address the increased calorie needs during different trimesters and debunk myths like "eating for two."

We talk about:

• 00:00 Intro
• 04:47 The Turning Point: Pregnancy and Preeclampsia Diagnosis
• 07:57 NICU Challenges and Postpartum Recovery
• 09:33 Embracing a Healthy Lifestyle Postpartum
• 12:58 Tonya's Mission: Empowering Prenatal and Postnatal Fitness
• 16:34 Diving Into Prenatal Nutrition and Exercise
• 17:07 Debunking Pregnancy Nutrition Myths
• 17:22 The Importance of Consulting Healthcare Professionals
• 17:43 Guidance on Supplements During Pregnancy
• 18:08 Starting Fitness Journeys Early in Pregnancy
• 18:36 Postpartum Fitness: The First Steps
• 19:15 Advancing Through Postpartum Fitness Phases
• 19:43 Maintaining and Building Strength Postpartum
• 20:42 Personalized Postpartum Fitness Plans
• 21:16 The Long-Term Approach to Postpartum Fitness
• 22:43 Nutrition Tips for Pregnant Women
• 25:00 Postpartum Nutrition and Exercise Continuity
• 26:09 The Role of Mobility and Flexibility in Fitness
• 28:33 Closing Thoughts and Future Plans
• 29:32 The Impact of Fitness on Overall Well-being

Connect with Tonya

• Instagram: https://www.instagram.com/bumptofitmama
• https://stan.store/truxalt07?fbclid=PAAaZ3gpwnxGOK4xec-o_0mII6sdgfiKFNqBOohGc4Uihho6Uu_TNrdG9urz4

Connect with me

• Instagram: https://www.instagram.com/wholebundle/
• https://thewholebundle.com/

Chapters

1. TWB 9 - Pre and postnatal fitness with Tonya Truxal (00:00:00)

2. Tonya's Personal Story: Early Life and Athletic Background (00:02:49)

3. The Turning Point: Pregnancy and Preeclampsia Diagnosis (00:04:42)

4. NICU Challenges and Postpartum Recovery (00:07:52)

5. Embracing a Healthy Lifestyle Postpartum (00:09:28)

6. Tonya's Mission: Empowering Prenatal and Postnatal Fitness (00:12:52)

7. Diving Into Prenatal Nutrition and Exercise (00:16:29)

8. Debunking Pregnancy Nutrition Myths (00:17:02)

9. The Importance of Consulting Healthcare Professionals (00:17:17)

10. Guidance on Supplements During Pregnancy (00:17:38)

11. Starting Fitness Journeys Early in Pregnancy (00:18:03)

12. Postpartum Fitness: The First Steps (00:18:31)

13. Advancing Through Postpartum Fitness Phases (00:19:09)

14. Maintaining and Building Strength Postpartum (00:19:38)

15. Personalized Postpartum Fitness Plans (00:20:37)

16. The Long-Term Approach to Postpartum Fitness (00:21:11)

17. Nutrition Tips for Pregnant Women (00:22:38)

18. Postpartum Nutrition and Exercise Continuity (00:24:55)

19. The Role of Mobility and Flexibility in Fitness (00:26:04)

20. Closing Thoughts and Future Plans (00:28:28)

21. The Impact of Fitness on Overall Well-being (00:29:27)