I created this spreadsheet to help calculate how much food I should be eating throughout my pregnancy as well as while breastfeeding. Pregnancy places such huge demands on our bodies and it requires so many calories to keep up with. This demand changes through each trimester. This calculator helps you understand how to change your macros and caloric intake throughout the pregnancy. I’m a huge Lily Nichols fan (registered dietician) so I used a lot of her information and research from her books. These same demands are similar for breast feeding and pumping! For every ounce, you’re producing your burning a certain amount of calories, so it’s important to know and understand how much you’re producing so that you are consciously and intentionally replenishing those calories. It’s also nice to know how not to overdo it. It’s sometimes easy and fun to say “I deserve this” when you want a fun treat. By using a macro calculator like this one I designed you can plan on those fun treats or work them into your daily intake. Try it out and let me know what you think. I would love feedback on how to make it better!

Hey! Happy.....Friday! (I totally had to look at my watch to see what day it was) I am excited to say, I have started a new Course in the classroom which will be full of free resources for you! This will be a growing library of free, practical resources for pregnant and postpartum athletes—designed to help you feel informed, confident, and supported throughout every stage of motherhood. Inside, you’ll find downloadable guides covering nutrition, trimester-specific considerations, movement modifications, core and pelvic floor support, postpartum recovery, return-to-training guidance, and more. Use these resources alongside your training to better understand what your body needs, modify movement when needed, and make informed decisions as you navigate pregnancy and postpartum. New resources will be added regularly—so check back often! Looking for something that's not there? Drop a comment and let me know what kind of resources you want and need! Let's make this library awesome. If you follow any of my programs you get access to me via a weekly check-in where I can review your programming, customize it based on your body, your pregnancy, your season of life, etc. These resources are just a taste of what I can offer as your coach.

I LOVE supplements. I think they are great and I get asked a lot about what I take while breastfeeding, so here’s my current lineup. 👇 One thing I always emphasize with my Built Different Mamas: supplements are the cherry on top—not the foundation. The foundation is enough FOOD, adequate protein + carbs + fats, HYDRATION, electrolytes, SLEEP/recovery *when possible*, and effective/frequent milk removal. I take these daily: 💊 Needed Prenatal I switched from the Prenatal PRO to this one. Still a prenatal, just smaller dosage. It’s my nutritional insurance policy while breastfeeding. It helps me cover important micronutrients and replenish nutrients while my body is supporting both me AND my baby. 🌿 Needed Stress Support I use this to support my body during a high-demand season. Postpartum + breastfeeding + work + training (and not sleeping/resting/recovering) is a LOT of physiological stress, so supporting recovery matters just as much as supporting performance. Hopefully one day I can sleep and rest but working full time for 48-72hrs a week with a 10mo old is just notttttt the time. 💪 Creatine — 5g/day One of my staples for strength, muscle recovery, training performance, and overall cellular energy. I never stopped taking this through TTC, pregnancy, and beyond. 💧 Redmond Re-Lyte Electrolytes Breastfeeding + sweating + training = increased fluid demands. Electrolytes help me stay hydrated and replace sodium and other electrolytes throughout the day. CODE: MAMAD I take these AS NEEDED: 🍼 Milkapalooza I’ve only taken this once or twice. It contains ingredients traditionally used as galactagogues (fancy word for milk production)— moringa, nettle, fennel, and shatavari. It can potentially boost supply and milk quality. 🌿 Pump Princess This is take more often. It’s a blend containing black seed, fennel, and dill. It helps promote my let down when I’m separated from my daughter and need to pump. 🌻 Sunflower Lecithin I use this to reduce my risk of clogged ducts. My boobies get confused when I combine breast feeding and pumping and this helps clear the ducts before they get infected (mastitis)

Welcome Jen & Liz! Two more badass women being moms and working hard! Read their intro posts, Say hi, ask a question, give a compliment! Happy to have you here 😊

Hi! My name is Angelica, and I’m from Dallas, Texas. I am a veterinary technician but currently working as the front desk receptionist while I recover postpartum. I am three weeks postpartum now with a first time, baby girl. I used to do CrossFit for three years and Pole Dance Fitness. I had a Community before motherhood with my Pole fit studio and Crossfit gym in San Diego, California. We have recently moved to Texas and now I’m hoping to establish new relationships in my community. I would love to get back to a toned body with a good weight range. I am excited to start this journey. I joined Built Different Mamas because I’m looking for a community of like-minded women, advice for being a first time parent, and how to recover postpartum while going back to work full-time, pumping and working out. Looking forward to it!