Pursuit of Wellness Podcast: Episode Summary Title: My Current Workout & Nutrition Routine (16 Weeks Pregnant)
Host: Mari Llewellyn
Release Date: July 7, 2025

Mari Llewellyn, affectionately known as the "transformation queen," delves into her personal journey of maintaining health and wellness during her pregnancy in this insightful solo episode of the Pursuit of Wellness podcast. At 16 weeks pregnant, Mari shares her nutrition and workout routines, offering valuable insights not only for expectant mothers but for anyone interested in optimizing their health.

1. Personal Update and Pregnancy Journey

Mari begins by expressing her excitement about reaching the 16-week mark of her pregnancy. She describes her second trimester as a period of renewed energy and stability after the challenging first trimester. Mari notes the absence of severe nausea, which she considers a blessing, allowing her to establish a consistent health routine.

Mari Llewellyn [00:45]: "Every time I hit a new week mark, I just am like so excited and so grateful."

2. Nutrition Routine

Mari provides a detailed walkthrough of her daily eating habits, emphasizing nutrient-dense foods essential for her and her baby’s development. Her approach balances protein intake with healthy fats and carbohydrates, ensuring a well-rounded diet.

Morning Routine

Mari starts her day with a raw protein bar, specifically the dark chocolate almond butter flavor from RawBars, highlighting its high protein content and quality ingredients. She emphasizes the importance of not delaying her first meal to avoid feeling unwell.

Mari Llewellyn [02:30]: "The first thing I do when I wake up is eat my raw protein bar. They're high in protein, great ingredients, and I love it."

She accompanies her morning protein bar with ample hydration, sometimes enhanced with electrolytes or a scoop of Bloom Colostrum for added benefits.

Breakfast

Mari’s breakfast has evolved from sourdough, eggs, and berries to her current favorite: Purely Elizabeth vanilla blueberry cereal with organic whole milk and a slice of banana. She includes fresh eggs from her chickens and a sprinkle of berries, aligning her meal with her nutritional goals.

Mari Llewellyn [04:15]: "Something about the cereal with the cold milk and the crunch is just giving me life right now."

She supplements her breakfast with prenatal vitamins, fish oil, and occasionally Bloom Greens, simplifying her supplement regimen during pregnancy.

Lunch

Lunch typically consists of a green salad adorned with feta cheese, green olives, chickpeas, and roasted chicken for protein. Mari occasionally opts for a sandwich, opting for high-quality deli meats to satisfy her cravings without compromising her health.

Mari Llewellyn [06:00]: "I get it with feta cheese, green olives, chickpeas, and a lot of roasted chicken for the protein."

Snacks

Mari includes nutritious snacks such as homemade protein smoothies, rice cakes with goat cheese or smashed avocado, Organic Valley string cheeses, and an abundance of fresh fruit like mangoes and strawberries.

Mari Llewellyn [07:45]: "I've been eating rice cakes throughout the day and putting goat cheese or smashing an avocado on them."

Dinner

Dinner is centered around high-quality proteins like chicken, steak, or salmon, complemented by sides such as rice, potatoes, or pasta, and a side salad. Mari makes it a point to include Atlantic wild-caught salmon at least once a week for its benefits to fetal development. She also enjoys a Bloom pop as a beverage, favoring flavors like Shirley Temple or orange for their pleasant taste and better macros compared to typical sodas.

Mari Llewellyn [09:30]: "I try to have salmon at least once a week because it's really great for the baby's development."

Dessert

Interestingly, Mari has steered away from sweets during her pregnancy, preferring fresh fruits like mango and pineapple over traditional desserts.

Mari Llewellyn [10:15]: "The only thing that really hits is mango or pineapple or like cut fruit."

3. Hydration and Caffeine Intake

Mari underscores the importance of staying hydrated, typically consuming around 10,000 steps a day complemented by regular walks. Her caffeine intake is limited to matcha, typically a maximum of two servings per day. She prefers her matcha strong and green, avoiding overly sweet or milky variations.

Mari Llewellyn [13:00]: "I just have two matcha and I feel fine with that."

4. Workout Routine

Maintaining her fitness regimen is a cornerstone of Mari’s wellness strategy during pregnancy. She has resumed weightlifting four times a week, guided by a prenatal-certified trainer. Mari emphasizes the benefits of staying active for both her and her baby, highlighting how strength training aids in childbirth and overall fetal health.

Mari Llewellyn [14:50]: "Embracing the way my body's changing and working out for strength and purpose is really cool."

While she continues to engage in full-body workouts, Mari avoids direct abdominal exercises like hip thrusts to prevent complications, particularly avoiding movements that could exacerbate conditions like placenta previa. She integrates core-strengthening movements indirectly through exercises like squats and push-ups.

Mari Llewellyn [16:20]: "I'm not doing direct ab movements. I just feel weird about it."

Additionally, Mari aims for 10,000 steps daily, incorporating walks into her morning and evening routines. She shares her excitement about upcoming hiking plans in Aspen, Colorado, anticipating moderate hikes despite the challenges posed by high altitude.

5. Skincare and Self-Care

Mari’s skincare routine during pregnancy includes lymphatic drainage techniques like gua sha and ice rolling to manage the fuller feeling of her face and reduce inflammation. She has adopted a consistent regimen of body care, ensuring her skin remains hydrated and protected from stretching.

Mari Llewellyn [21:30]: "Doing self-care things like that I think is really effective."

She discusses her transition from regular spray tans to natural self-tanners like Salty Face to ensure safety during pregnancy. Additionally, Mari addresses the challenges of managing body odor changes during pregnancy, finding relief with natural deodorants such as Buddha Cream.

6. Q&A Segment

Mari answers listener questions, providing personal insights and practical advice based on her experiences.

• Cravings: Mari doesn’t experience typical pregnancy cravings but indulges in fruits and specific foods like club sandwiches when the desire strikes.

  Mari Llewellyn [24:00]: "If I see something, I need it. Like, the other day, I saw a club sandwich and I absolutely needed it."

• Workout Gear: She shares her current favorites, including Form shorts (size large for comfort), Skims sports bras, and loose crop tops or bodysuits from Beyond Yoga for maximum comfort.

• Dietary Preferences: While previously gluten-free and dairy-free, Mari has reintroduced these into her diet post-acne improvement but remains mindful of her body’s responses.

• Managing Anxiety and Stress: Despite her active lifestyle, Mari touches upon her use of therapy to manage work-related stress, highlighting its importance in her wellness journey.

7. Final Thoughts and Future Plans

Mari concludes by reiterating her commitment to sharing more "what I eat in a day" episodes during her pregnancy, encouraging listeners to engage and share their experiences. She expresses excitement for future episodes featuring guests who will continue to inspire and educate her audience on various aspects of wellness.

Mari Llewellyn [30:00]: "I hope it was useful to some of you and gave you some ideas. I am going to start uploading more what I eat in a days during my pregnancy."

Conclusion

In this episode, Mari Llewellyn offers a transparent and comprehensive look into her health and wellness routine during pregnancy. Her balanced approach to nutrition, consistent workout regimen, and dedicated self-care practices provide a blueprint for maintaining well-being during this transformative period. Mari’s openness and practical tips make this episode a valuable resource for anyone navigating similar life changes or seeking to enhance their health journey.