Healthy by Stephanie

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Healthy by Stephanie

Nutritional Therapy Practitioner + Pre/Post Natal Personal Trainer who helps mamas navigate pregnancy, postpartum, and beyond. IG:

03/12/2026

Third baby. Third time doing this. And I still wonder if I'm doing any of this right.

If you're a mom of multiples lying awake at night wondering if you're giving enough of yourself to each one of them - remember this.

God didn't choose the most perfectly balanced version of you for these babies. He chose you. Right now. In this season. For every single one of them.

The fact that you lie awake worrying about each one of them? That love didn't get divided, it multiplied.

"She is clothed with strength and dignity, and she laughs without fear of the future." Proverbs 31:25

Save this for the hard days, mama. He didn't make a mistake entrusting you with more. 🤎

03/11/2026

As a pre & postnatal trainer and mom of 3, one of the biggest myths I still hear is that you should wait 6 weeks postpartum before doing any movement.

In reality, your body benefits from gentle, intentional rehab much sooner.

I’m not talking about jumping back into workouts. I’m talking about reconnecting with your core and pelvic floor through low-impact, restorative movements.

Simple things like diaphragmatic breathing, gentle pelvic tilts, and learning how to properly engage your deep core muscles help rebuild that mind-muscle connection that pregnancy and birth can disrupt.

Think of it as rehab, not workouts. You can even do these things from bed.

When you start with the right foundations, your body is much more prepared for strength training, running, and higher intensity movement down the line.

Postpartum recovery isn’t about rushing back into fitness - it’s about rebuilding your body the right way.

Save this if you’re pregnant or newly postpartum so you remember where to start. 🤍

03/09/2026

Meals I ate this week at two weeks postpartum 🤎

Prioritizing protein, warm meals cooked in bulk, and foods that support blood sugar balance and healing during this season.

〰️ Shredded chicken with carrots & broccoli�〰️ Egg wraps with fermented pickle de gallo�〰️ Pesto steak bowl (½ rice + double steak) from Sweetgreen�〰️ Slow cooker white chicken chili�〰️ Low sugar, high protein blueberry muffins

Nothing fancy - just simple, nourishing meals while navigating the newborn phase.

Be sure to follow for more nutrition for postpartum tips. 🤎

03/04/2026

3 things we're doing to adjust as a family of 5 🤎

We got lots of great advice from our midwife and other families. Here are some things that have been helpful for us:

〰️Keeping up with normal routines like our nightly devotional, prayer, and "dance party" to help my kids adjust to their new baby.

〰️Making big sis mom and dad's helper. She gets to pick out baby's clothes, run errands with dad, etc.

〰️Dad/family members are taking the reins with the "big kids" so mama and baby can bond as much as possible.

Children are a gift from the Lord; the fruit of the womb is a reward.”
- Psalm 127:3

❤️

02/28/2026

As a nutritional therapist, here’s what I ate on repeat week 1 postpartum 🤍

All of these meals (aside from the hot cocoa) were batch cooked so I got multiple meals out of them! My goal is a minimum of 120g of protein a day, and I hit that easily when I stick to meals like these.

•Steak with roasted vegetables�•Ground beef, egg & cheese burritos�•Shredded chicken in meat stock�•Beef isolate protein hot cocoa

✅ All warm meals (supports digestion + recovery postpartum)
�Lots of beef + protein for iron (tissue repair + rebuilding)
�Eggs for choline + healthy fats (hormone + brain support)
�Shredded chicken in stock for easy-to-digest protein (+ high in glycine)

Send this to a postpartum mama for healthy meal ideas that will help you heal 🤎

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Arlington, VA

Website

http://www.healthybystephanie.com/

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