5 Tips for "Eating for Two"


Happy New Year everyone! I am so excited to be guest-posting on the FPC blog today. My name is Carolyn Tallents and I am a pre & postnatal nutrition counselor and personal trainer at CLT Wellness and also first-time mom to 1-year old Charlie!

Having just survived the first year of motherhood, I can completely appreciate physical and emotional roller-coaster that is pregnancy and postpartum life. There are days when you feel like a superhero and days where you’ve cried 3 times before 8am. There are days you’d do literally anything for a pint of Ben & Jerry’s and other days when you can’t even stomach saltines. Making healthy choices, especially during pregnancy, can feel nearly impossible but know that it doesn’t have to be all or nothing. Take it one day at a time and one meal at a time, and forgive yourself. You are growing a human.

The benefits of living a healthy lifestyle during pregnancy are endless – from healthy weight gain for mom and baby, to decreasing unpleasant pregnancy symptoms such as nausea and fatigue, to lowering the risk of complications such as gestational diabetes and preterm birth. Eating a balanced, nutritious diet and staying active are the best things you can do to create a healthy lifestyle. Here are 5 simple tips to get you started:

  1. Keep it clean: focus on eating whole, unprocessed foods that are low in sugar and high in protein, fiber and healthy fats

  2. Eat half as much, twice as often: aim for 5 smaller meals per day to keep your blood sugar balanced which will help alleviate nausea, fatigue and heart burn

  3. Know what’s in your food: make sure to read ingredient lists on packaged items and try and avoid anything you can’t pronounce - especially hydrogenated oils (trans-fat), high-fructose corn syrup and artificial colors

  4. Stay hydrated: aim for ½ ounce of water per pound of body weight per day (so if you weigh 150 lbs, try and drink about 75 oz of water)

  5. Get moving: Being active at least 30 minutes per day can help keep unnecessary weight gain at bay, keep your energy levels up and even help with nausea

Want to learn more?  

Sign up HERE for our Total Nutrition for Pregnancy workshop with Carolyn on Wednesday, Jan 24th from 5:30-7pm!  

Creamy Asparagus Soup with Dill

We know we aren't the only one's who love cooking and baking on a cozy snow day.  We whipped up this easy Creamy Asparagus Soup with Dill during the "Bomb Cyclone of 2018".  


Creamy Asparagus Soup with Dill

The recipe is vegan friendly and uses rolled oats to create the creamy texture!   


  • 2 tablespoons extra-virgin olive oil or butter
  • 1 onion, chopped 
  • 1 stalk celery, chopped
  • 1 teaspoon ground cumin
  • 1 tablespoon fresh or dill 1 teaspoon dried dill 
  • 1 bunch asparagus, washed and trimmed
  • 4 cups vegetable stock
  • 1 cup water       
  • 1 bay leaf
  • ½ cup rolled oats 
  • 1 teaspoon sea salt
  • pepper to taste

Heat oil in a 4-quart pot.  Add onion, celery, cumin and dill and sauté until soft.  Cut asparagus into 2-inch pieces.  Add asparagus to mixture and sauté a few more minutes.  Add stock, water, bay leaf, oats and salt and pepper.  Bring to boil.  Simmer 15 minutes.  Let cool.  Transfer to a blender and puree in small batches or use an immersion blender to puree.  

Add some fresh lemon juice to taste.  Vegans can add a sprinkle of nutritional yeast for flavor.  Non vegan additions include, a dollop of sour cream or parmesan cheese.  


Recipe adapted from Feeding the Whole Family by Cynthia Lair

Did you know?  Asparagus is high in folic acid.  That makes it a great addition to any pregnancy diet.  And while we're talking nutrition, mark your calendars for our Total Nutrition for Pregnancy Workshop with Carolyn Talents from CLT Wellness coming up on Jan, 24 from 5:30-7pm!

Postpartum "Rehab"

We are excited to introduce FPC's first postpartum class, "Rehab".  We LOVE the fitness scene, trying new classes and finding fun instructors around the city.  And as much as we love you, our goal is not to keep you at FPC forever.  Our mission is to guide you safely through pregnancy and rehab you post-birth so you can go back into the fitness scene with more strength, body intelligence and total confidence that you aren't doing anything to potentially harm your body.   

Having been through pregnancy ourselves, we recognize that getting that 6-week "OK to exercise" from our care providers provides a huge disservice.  Labor and delivery are a marathon and depending on the type of delivery you've had, your body may need some major (sometimes months) of rehab.  Unfortunately, our health care system hasn't caught up to our needs.  We feel every woman should go straight into working with a specialist in order to reconnect to her core, TVA and pelvic floor post birth.  And many of us also need to work on healing a diastasis recti, recover from a Cesarian birth or address any pelvic floor issues that have come up.  

If you've been down this road, you know that working with a specialist can be expensive and PT is not always covered by insurance.  Many of us give up and figure, oh well, these aches and pains, discomfort, tummy bulge, (insert any random ailment here) are all just part of being a mom.  

STOP right there!  None of that is true and we believe that in order for you for us to be the best moms possible, we need to first take care of ourselves.  Not to mention, babies demand a lot of heavy lifting.  We need to be sure our bodies can hold up to the task! 

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This is why we are introducing "Rehab".  It's the individualized care and knowlegde you would get from a specialist in an affordable, small group format.  This is the first step to getting yourself safely back into your favorite classes in the fitness world.  Your body will never be the same after pregnancy, and we don't mean that in a bad way.  We're here to help you honor the new you and teach you to be grateful for what your body has done.

"Rehab" is pre-crawler baby friendly so there is no excuse for not taking the time to devote to your healing and recovery. Whether you've had a Cesarian birth, natural birth, working through pelvic floor problems, or diastases, this class is safe and encouraged.  "Rehab" is taught by FPC co-founder, Joanie Johnson, who is a pre/postnatal corrective exercise specialist as well as diastasis and core consultant. We also work with women's health specialists and PTs and make further referrals as needed.  As with all our classes at FPC, you are in safe hands.  




Happy 2018 to Our FPC Community!

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We wanted to take a moment to thank our amazing community of strong women for this past year. Embarking on a Prenatal Fitness Revolution has not always been easy (Did you know that "Prenatal Fitness" does not even exist as its own category?! We're paving roads here.), but we are proud and honored to be on this exciting journey with you all and we can't wait to see where 2018 takes us. 

Your opinions and suggestions mean everything to us so please email us at info@fpc-nyc.com or talk to us in the studio and we will make sure your voice is heard. 

2018 will mean some great changes at FPC. We are adding a couple of new class formats (hello Postpartum Rehab and goodbye "Mum Tum"!), bringing you some better deals on classes (you will not want to miss the new Monthly Unlimited price!), and we are switching around some class times (most of you agree that 8am is much more appealing than 7am). Stay tuned over the next few weeks as we make these changes happen! 

Last but not least, as proof of how grateful we are for all of you and your support, we are extending a 20% discount on all our class packages until January 7th. Use code HAPPY20%OFF at checkout.    

Here's to all of us being our best and strongest selves in 2018!


Our Favorite Holiday Mocktails

Does the holiday fun have to stop just because you are pregnant? We think not. Here are some mocktail recipes to get you through the last few weeks of the holiday season. 




  • 2- 12 oz cans DASANI® Sparkling Berry, chilled
  • 4 oz. pomegranate juice, fresh
  • Cranberries, for garnish
  • Sprig of thyme, for garnish


  1. To a highball glass, add ½ serving of DASANI® Sparkling Berry, 1 oz pomegranate juice, and 2-3 cranberries.
  2. Top with 1-2 sprigs of thyme for garnish. Will make four mocktails.
  3. Enjoy!


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FRENCH 75 MOCKTAIL from Always Order Dessert


  • 2 cups ice
  • 3 ounces fresh lemon juice
  • 4 dashes lemon or orange bitters
  • 2 (6-8oz) bottles premium tonic water (such as Fever Tree or Q Tonic)
  • 2 rock candy swizzle sticks


  1. Add fresh lemon juice and bitters to cocktail shaker filled with ice. Shake until frosty then divide into two champagne flutes or coupe glasses.
  2. Top off with tonic water until it reaches about 3/4 of the way up the glass.
  3. Garnish with the swizzle sticks and serve immediately.

NOTE: Can't find rock candy? Add 1 teaspoon superfine sugar along with the lemon juice and bitters in the shaker.




  • 8 cups whole milk (although FPC suggest switching to plant-based milk like almond or oat)
  • 1/4 cup pure maple syrup
  • 2 tablespoons packed brown sugar
  • 3 teaspoons ground ginger
  • 1 teaspoon pure vanilla extract
  • 2 cinnamon sticks
  • pinch cloves
  • 1/2 teaspoon fresh ground nutmeg
  • 3 1/2 cups strongly brewed coffee or espresso
  • whipped cream, graham cracker crumbs, caramel sauce, and gingerbread cookies for garnish (optional)


  1. Add all ingredients to a large slow cooker.
  2. Cook on low for 3 hours or until heated through. Monitor to make sure it doesn't boil.
  3. Turn slow cooker to warm setting and cook for another 2 hours, stirring occasionally.
  4. Stir again right before serving and taste.
  5. Dip rims of cups in caramel sauce and then in graham cracker crumbs to create the look above (optional). Top with fresh whipped cream and caramel syrup if desired. For extra fun, top with gingerbread cookies.
  6. Enjoy!
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