prenatal nutrition

Pregnancy Self-Care Tips


Being pregnant is hard both on your body and your mind. Here are our absolute favorite ways to decompress and indulge ourselves during pregnancy. Go ahead, treat yourself! #selfcare

Get a prenatal massage! Extra points if the massage table allows for you to lay face down (with the help of these strange looking pillows). Our favorite massage therapist in New York happens to be Janet, who is the owner of Maternal Massage and More. If you make it there, tell her we say hello! 

Weekly non-toxic, vegan, cruelty-free mani/pedis at Tenoverten. Always add an extra 15 minute foot massage to your pedicure to relieve swelling (which is super common in pregnancy). 

Order a weekly meal delivery service to make sure you are getting enough nutrients and don't have to stress over cooking. Our favorites include Sakara Life, Splendid Spoon and Urban Remedy. Just remember to add in snacks for the extra 300 calories you need while pregnant. 

Take a Signature class at FPC to get a healthy sweat on and prep your body for labor and postpartum recovery. We also begin and end each class with a short meditation and breathing practice which will help keep you sane and calm throughout your pregnancy and labor. 

Play model for a day and book a maternity photographer to snap pics of your gorgeous new body. If you are in the New York area our favorite happens to be Rob Fitch. He will make you feel totally comfortable and confident. 

Last but most important, pregnancy is a fantastic excuse to begin your practice of saying no to things. Don't feel like going to your cousin's sons 3rd birthday party? Just blame pregnancy. Would you like to go home at 3pm from work on Fridays? Say you have an OBGyn appointment. Not in the mood for a friend's 10pm going-away party? Just say no. 

Much love from us and as always, remember to #pumpandkegel 





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!  

The Motherlode - By the BUMP

This Sunday you can find our co-founders, Joanie and Carolina, at Home Studios in Union Square as they demonstrate the most popular FPC foundational exercises for The Bump community. Join us there to check out everything for pregnancy and baby! #TheBumpMotherlode

Sign up here Limited spots available! 

Where Does FPC Eat Lunch?

The entire team at FPC are total food lovers and we are always exploring the neighborhood for new places to satisfy our cravings. Here are our current list of favorite lunch spots in SoHo.


By Chloe at 240 Lafayette Street has the BEST vegan fast food. We order the guac burger, sweet potato fries and quinoa taco salad on the regular. Make sure you try their vegan ice cream too while you are there.

At Dr Smood on 470 Broome Street you will find things like Wild Caught Salmon sandwiches on their performance bread, vegan greek salads (with cashew feta cheese), green juices, and turmeric lattes. Do not leave without trying their store-made cashew milk in your drink of choice. 

If you are in the mood for traditional deli food but still want to keep it semi-healthy go to The Butcher's Daughter on Kenmare Street. Not a day goes by without us thinking about their vegan deli-style Reuben or vegan grilled cheese. If you want something to grab and go we recommend their Brass Monkey smoothie; Heaven in a cup! 

Last but probably the most frequently visited by the FPC team is DIG INN on Prince Street. They feature healthy, hot lunch bowls served with your choice of ingredients (vegan, vegetarian, and carnivores can all mingle together here). Our go to bowl is made with Classic Brown Rice, Broccoli Three Ways w/ Sesame Crunch, Roasted Kale w/ Acorn Squash and Wild Alaskan Salmon. While you are there you have to stop at the Matchabar for the most insanely delicious rosewater matcha latte.