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Lunge
A lunge is also one of the most popular gym exercises
because it does so much at once. In just this one
exercise, you work the glutes, hamstrings, quads and
inner thighs. It's more important to have a long
stride than to lunge deeply while performing
this exercise. If you feel o balance, make your
stance wider or use a chair for support.
1. Stand in a long staggered lunge stance.
2. Bend knees and descend to form a
90-degree angle with upper and lower
position of each leg.
3. The kneecap of front leg should be
approximately over the last shoelace.
4. Keep front heel down and weight
distributed evenly through front foot.
5. Heel of back leg is up o oor
and ball of foot is in contact
with oor.
6. Keep head over hips and eyes
focused directly forward.
7. Keep chest expanded and shoulder blades
squeezed together.
8. Return to start position and repeat for 1 to 3 sets
on each leg, about 12-16 repetitions.
Wall Squat
A wall squat is a great exercise to work your upper
legs. We recommend singing to your baby while
your minute-long wall squat counts down!
1. Standing with your back to a bare wall,
slide down the wall until your legs are
at a 90-degree angle.
2. Feet should be shoulder-width apart,
toes forward and abdominals tucked.
3. Hold this position and squeeze
your glutes.
4. Hold for one minute or until your
thighs beg for mercy.
Nutrient
While Pregnant
& Breastfeeding
What It Does Where To Get It
Protein
65-75 grams per day
vs. 50-55 grams pre-pregnancy
- that is an additional 2 oz of
meat OR 2 tbsp of almond butter
Baby’s red blood cells,
metabolism and development
are dependent on protein.
• lean red meat
• poultry
• sh
• dairy
• beans/soy
• eggs
• LUNA Bar
Folic Acid
800 micrograms per day
vs. 400 mcg pre-pregnancy -
that is an additional 1 cup
cooked spinach OR ¾ cup 50%
RDA folate fortied cereal
Promotes baby's brain and
spinal column development.
• dark green leafy vegetables
• beans
• fortied orange juice
• whole grains
• LUNA Bar
Calcium
1,000 milligrams per day
(the amount hasn't changed
since pre-pregnancy but it's even
more important now that you are
eating for two)
Necessary for formation of baby's
bones and keeping mom's bones
strong.
• dairy
• tofu
• beans
• almonds
• broccoli/kale
• LUNA Bar
Iron
27 milligrams per day
(vs. 18 mg pre-pregnancy -
that is an additional 2 oz lean
beef AND ¾ cup kidney beans)
Helps promote weight gain in
baby and support healthy blood
cells in mom.
• lean red meat
• eggs
• enriched whole grains
• beans/lentils
• spinach
• LUNA Bar
Omega - 3
Fatty Acids
1.3-1.4 grams per day
(vs. 1.1 grams pre-pregnancy
- not a big change, but very
important at this stage)
Important in baby's brain
and central nervous system
development. Helps maintain
mom's positive outlook post-
partum.
• low mercury sh like
salmon (12 oz per week)
• axseed (oil or ground)
• walnuts
• LUNA Bar
©2012 Clif Bar & Company. CLIF and LUNA are trademarks of Clif Bar & Company.
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