Fri | Dec 8, 2023

Feeling and looking good for two

Published:Thursday | August 10, 2017 | 12:00 AM
Natalie Murray puts the heart rate monitor on Nailah before she starts her spinning session.
Spinning puts a smile on Nailah's face.
Nothing like finishing with a tasty green smoothie.
Nailah Henry indulges in the tasty flavours of Natalie Murray’s pan seared salmon with broccoli and carrot bowl.
Personal trainer Carol McPherson helps Nailah in the plank position.
Nailah doing a few Plie squats.
McPherson helps Nailah in a seated lift and curl.

While many women think they're eating for two, Integrated Health Coach Natalie Murray tells her clients that, "You're eating for one but looking and feeling good for two." Whether it be for your partner or your little blessing, your baby bump season should definitely pull you out of bed, into the gym and to the healthier side of the kitchen.

When Flair ventured to a world of nutritious goodies and fit bumps with Natalie Murray and certified personal trainer Carol McPherson, nine months' pregnant Nailah Henry was in for an adventurous treat.




According to Murray, pregnant women do not need to eat for two. "First trimester needs are the same as pre-pregnancy, second trimester needs are up by about 340 calories a day, and third trimester are up 110 calories from second trimester.

"We want these all to be nutritious calories, not empty fast-food calories," the health coach continued.

Stopping by Murray's haven for some delicious healthy options, Henry had the luxury of exploring a number of tasty flavours that made her and baby very happy.

Whipping up some mean meals, Murray presented a grain-free muesli for breakfast, pan-seared salmon with broccoli and carrot bowl for dinner and a tasty green smoothie for after Nailah's quick-spinning session.

Spinning is a good exercise for pregnant women as it is a no-impact workout that can be enjoyed in a climate-controlled (AC) space where women can control their intensity of work.

"I suggest using a heart rate monitor and keeping your heart rate between 75 to 85 per cent of your maximum, unless you are used to training at higher intensities pre-pregnancy. Pay attention to how your body is responding. You don't want to experience any warning signs such as dizziness, a racing heart rate, or blurred vision," Murray advised.




After, it was time to hit the gym with McPherson of Fitfarm Fitness Club. Before hitting the mat, McPherson explained that women can exercise through all stages of their pregnancy, including their post-partum period.

"Pregnancy is an ideal time for maintaining or adopting a healthy lifestyle. There are minimal risks, though some modification to exercise routines may be necessary due to normal body changes," she expressed.

To get the workout started, McPherson had Nailah lie on her side, resting her tummy on a soft pillow for a side-lying inner and outer thigh workout. This was aimed at strengthening the core and inner thighs. Nailah indulged in Plie squats which promises strong quadriceps and hamstring while improving her balance, then went to a short plank session, one-arm dumb-bell row to strengthen her back, biceps and triceps, and lastly, some seated lift and curls.

The workout session instantly had Nailah

anxious for her post baby workouts.




Breakfast: Grain Free Muesli

Calories 400

High in Protein, calcium and iron.

Serves 2


2 apples washed and rough chopped

2 dates pit removed

1/4 cup almonds

1/4 cup sesame seeds

1/4 cup pumpkin seeds

1/4 tsp cinnamon

1/4 tsp nutmeg

Dash of sea salt

Optional - add in 1/4 cup grated dry coconut


Add all ingredients to a food processor and pulse until chopped to your desired consistency and size.

Serve in bowl with almond milk as a cereal. Or you can layer in a glass jar with yogurt for a breakfast parfait.

Dinner: Pan seared Salmon with Broccoli and carrot bowl

Serve with 1/4 cup brown rice or quinoa

Calories: 505



4 (6 ounce) fillets salmon

2 tablespoons sesame oil

2 tablespoons crushed garlic

1 tablespoon tamari sauce or Braggs Amino Acid

1/8 teaspoon ground black pepper


Marinate salmon in all ingredients for two hours.

Preheat a large heavy skillet over medium heat for three minutes.

Place salmon in skillet and increase heat to high. Cook for three minutes.

Turn salmon over and cook for five minutes, or until browned. Salmon is done when it flakes easily with a fork.

Natalie Murray

Integrative health coach

Tel: (876) 457-7557





Carol McPherson


Fitfarm Fitness Club

Certified personal trainer

Tel: (876) 851-5635

Instagram: fitcam2