The Strong Mama Blueprint

Make room for yourself through every new chapter.

Preparing for a baby brings plenty to think about. This illustrated guide brings food planning, movement ideas and everyday routines together in one substantial resource, from preparing for pregnancy to life after birth.

Meal examples, quick options and shopping lists to make planning more practical.
Movement topics organized by trimester, with an exercise library and postpartum walking ideas.
Guidance on building routines and finding support as your daily life changes.

$119.00 USD

One-time purchase. Digital guide. No subscription.

Explore all eight modules

278

illustrated pages

focused modules

PDF

digital format

Inside the blueprint

Eight modules. One resource to return to.

Work through the guide in order or return to the sections relevant to your current stage. It includes practical examples alongside explanations of the author's approach.

Preparing for pregnancy

Explore pre-pregnancy food planning, meal preparation, strength-training basics and ways to establish a routine.

The 40-30-30 framework

An introduction to the guide's nutrition framework, intake calculations, meal examples and meal timing. Discuss its suitability for you with your maternity care professional.

Meal plans & shopping lists

A meal-plan library, food-preference adaptations, shopping strategies, quick meals and no-cook options.

Understanding cravings

The author's discussion of cravings, a cravings chart and planning ideas for everyday and social situations.

Movement through the trimesters

Movement topics for each trimester, an exercise library and sections on listening to your body and your doctor.

Postpartum stroller walking

Walking and exercise progression examples, breastfeeding considerations and warning signs discussed in the guide.

Finding your support group

Ideas for finding or starting a mama fitness group, developing accountability and making room for community.

Postpartum food & movement routines

Explore the guide's discussion of postpartum nutrition, breastfeeding-related needs, changing routines and exercise progression.

Take a look inside

See the full table of contents.

These two pages show the scope of the guide, from pre-pregnancy preparation and meal planning to postpartum routines and community support.

Select a page to open a larger view in a new tab.

Table of contents for The Strong Mama Blueprint, modules one through four

Table of contents for The Strong Mama Blueprint, modules five through eight

Who it is for

For the stage you are in, and the one ahead.

For women preparing for pregnancy, expectant mothers and new mothers looking for an organized educational resource on food planning, movement and everyday habits. This purchase includes the guide itself, rather than individual coaching or a live fitness group.

Educational material, not personalized medical, nutrition or rehabilitation care. Discuss food-intake and exercise changes during pregnancy, breastfeeding or postpartum recovery with your maternity care professional. The guide's nutrition framework is not an individual prescription.

What you receive

Format: Digital PDF; no printed book
Length: 278 pages across eight modules
Language: English
Includes: Meal examples, shopping lists, exercise illustrations and planning guidance
Payment: One-time purchase; no subscription