Prenatal Fitness & Nutrition Program
  • Prenatal Fitness & Nutrition Program

    Hey There, Mama!

    Congratulations on your pregnancy!


    The Prenatal Fitness and Nutrition Program Includes:

    • Registered Dietitian-Approved Meal Guide
    • Recipe Book with more than 100 recipes that are RD approved to use before, during and after pregnancy
    • Recipes for all dietary restrictions including vegetarian, gluten free, dairy free, vegan etc.
    • Nine Flexible Workout Videos; THREE videos created specifically for each trimester that can be completed in 10-25 minutes depending on your energy levels

    Here is a little more info on the breakdown of the program :

    1. Three Phases of Training

    Each trimester you will have three new workouts to perform. The workout schedule is flexible and includes rest days and cardio. The exercises performed in the workouts can be done at home or at the gym with a pair of 3-8 lbs. dumbbells, and a some require a balance ball. I have created video demonstrations that will show you step by step how to complete each exercise. I’ve also included a stretch routine for each trimester.

    2. Nutrition & Suggested Supplements

    As you begin this program, I will help you set your calories at the amount that is right for YOU. I also provide you with a sample menu designed to give you options for breakfast, lunch, dinner, and two or more snacks per day. PLUS, you will have access to the Healthy Food Group Guide and the EASY récipes that I used during pregnancy. I also share with you the vitamins and supplements that I used during my pregnancy with direct links to the products to make it easy for you!



    I know firsthand how overwhelming pregnancy can be for an expectant mom – especially when it comes to exercise and nutrition. Luckily, you’ve come to the right place. My entire pregnancy was enjoyable because I focused on the positive and kept the baby and myself healthy.

    Now I want to share my exact program with you! This program will help simplify the process of eating healthy foods and starting (or continuing) exercise while you’re expecting and help make your pregnancy an enjoyable experience!

    The goal of this plan is to help YOU have a healthy and happy pregnancy journey while keeping your baby healthy, you strong, and preparing your body to bounce back more easily after delivery. To be successful, all you need is a desire to nourish your baby and body right and stay active throughout the next 40 weeks and beyond. If I could do it, so can you and the ALM Zone Tribe.

    You will be supported every step of the way!


    Why I Created This Program for YOU:

    When I became pregnant I began researching prenatal fitness and nutrition. I had seen so many women struggle physically and emotionally during their pregnancies (gaining excess weight, low energy, body aches, trouble walking around, high blood sugar, no motivation, morning sickness throughout) and then after the BIG day, they had a hard time losing the weight and adjusting to mommy hood.

    Frankly, the horror stories I heard were a bit frightening and not at all what I envisioned for my own journey. So instead of listening to those stories, I decided to pave a new path – one that would help other mommies and mommies-to-be have a positive pregnancy experience.


    How and Why This Program Works:

    After all the above stories were shared, I decided to create a program that used both my existing personal training background and the new information I researched and implemented each week. In addition, I brought a registered dietitian on board to help me design balanced meals that would nourish mommy and baby. And let me tell you… these delicious, easy-to-make meals are guaranteed to fill any pregnant woman up, keep blood sugars stable and keep cravings down! This was the key to my success!

    Oh, and did I mention that all recipes have options for all dietary restrictions ranging from vegan to gluten free, dairy free and beyond? You don’t have to eat chicken and brown rice for every meal, and furthermore, you don’t have to spend hours in the gym (and be miserable doing it). While pregnant, the time seemed to fly even faster than before and there wasn’t a lot of extra time. That’s why I created THREE total body workouts for each trimester and used them every week (these workouts have been recorded for you). The workouts (each lasting 10-25 minutes) are quick and efficient, but most importantly, I found that my motivation was higher, morning sickness was diminished and then left quickly, weight gain was within the healthy range, moods were more positive than negative, and I was able to keep my shape throughout my pregnancy – and bounce back more quickly after!


    Who This Program Is for:

    This program is perfect for ANY woman! From the super-fit woman looking to continue her pre-pregnancy fitness journey or the busy, corporate on-the-go woman with little to no extra time to the beginner who’s never set foot in a gym or worked out – it’s never too late to start taking care of your body. And pregnancy is the perfect time!


    What You Need:

    Yoga Mat

    Heart Rate Monitor (optional; I used one on occasion)

    3, 5 OR 8 lb. dumbbells.

    A Sturdy Chair

    A Balance Ball

    A Positive Attitude



    Some mothers let themselves go when having baby. They end up with extra weight they can't shed for years... Or ever. Fortunately, you can keep baby healthy while staying fit during pregnancy, and go back to looking great in your favorite clothes shortly after delivering! ( Which means more time to bond with baby and less time spent worrying about losing weight!!)

    The ALM Zone Prenatal Fitness and Nutrition Program helps regular women like YOU and I stay fit, strong & healthy while keeping our shape during our pregnancy. Here are a couple pics of me at 36 weeks pregnant!


    The Prenatal Fitness and Nutrition Program Can Help Reduce:

    Morning Sickness

    Low Energy

    Fat Storage

    Poor body image

    Post-partum depression

    Recovery time after birth


    So what are you waiting for??


    Get your digital copy of the Prenatal Fitness & Nutrition Program Today!!



      Andrea Lauren Maher, ALM Zone & Source Nutrition LLC. strongly recommends that you consult with your physician before beginning any exercise program. You should be in good physical condition and be able to participate in the exercise. Andrea Lauren Maher, ALM Zone & Source Nutrition LLC. are not licensed medical care providers and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.

      You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. Use caution as you work out; if you start to feel faint, dizzy, or lightheaded, please stop immediately. Take breaks if they are needed. If you engage in these free workout challenges, exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Andrea Lauren Maher, ALM Zone & Source Nutrition LLC. from any and all claims or causes of action, known or unknown, arising out of Andrea Lauren Maher's, ALM Zone's & Source Nutrition LLC.’s negligence.


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    2021© Andrea Lauren Maher 

    Photos by Studio 33 Photography