The first trimester is an exciting time, but it's certainly not the easiest. You're thrilled (and possibly shocked) with your news, but you probably won't tell people for another 2-3 months. You might be experiencing some telltale symptoms of pregnancy, or feeling somewhat normal. Every pregnancy is different, so no need to fret either way.
If you are a regular exerciser, you will need to make some minor adjustments to your workout. Below are some hard facts about trimester one, and what you can do to set the stage for a healthy pregnancy.
Here are the basics:
1) You do not need any additional calories in the first trimester
2) You do not need to modify your strength training routine in the first trimester, unless your body tells you otherwise. Continue to lift weights, lay on your back, and deadlift as your heart desires. Just keep lots of water nearby and watch for signs that you're working too hard, or overheating.
3) For your cardiovascular workouts, you may need to scale back. Your body is already making additional blood for your berry-sized baby, which may result in dizziness and fatigue. Check in with a 1-10 scale and stay below a 7. If you can breathe deeply or talk, you're good. (Both of my indoor cycling programs can be easily modified and are perfectly safe for all stages of pregnancy. Click here to get your copy!)
4) Skip the crunches. Yes, you certainly won't be showing in your first trimester, and it's safe to lay on your back. (If you're stuck in a group fitness class with a bunch of people you don't want guessing, you're probably fine to fake em for a bit.) Crunches can put excess pressure in the abdominal cavity which can lead to diastasis recti, a serious condition which can lead to pelvic floor dysfunction and weaken your core. Modify your core workout to include side planks, cat-cow, elevated planks, pelvic tilts, reverse crunches, and leg circles.