Pregnancy, Power and Patience: a personal trainer’s experience of the first trimester
Is pregnancy a walk in the park if you are super fit and have a PhD in nutrition? Here personal trainer Elena De Marco shares her pregnancy diary with us, trimester by trimester, with a lot more than just one bump along the way…
Growing up as an athlete (I competed professionally as a synchronised swimmer), and later as a business owner (I run Fianna Athletic Club and STRONG Pilates Ballsbridge with my husband Grant) and also an academic, with a PhD in Nutrition & Public Health, I think it’s fair to say that I am well used to planning. I am used to being able to measure and adjust a process in order to get almost-guaranteed and calculated results. So, pregnancy, and the fertility journey, for me, has been a huge reminder that even with knowledge, discipline and experience, the body does not work to a timeline or structure you can control – at all.
When the body does not follow your plan
My partner and I are both fit, healthy and relatively young. I am 30, he is 36. Neither of us has any medical history of infertility or underlying health conditions. We assumed (especially I did), somewhat naively, that getting pregnant would be straightforward.
It was not.
Month after month, that 2-week wait felt endlessly long. Each time, I experienced that familiar sinking feeling. The hope, the waiting, the test with the single line, and finally the blood. It is difficult to explain how psychologically draining this can be, particularly when your identity is wrapped up in health and physical capability. I found it especially hard.
When I finally saw two lines on a test, I was on a scuba diving holiday in Egypt with my parents and sisters, and without my husband. That month, we had not even been “trying” (adhering to a schedule), as I had planned to dive (an unsafe sport during pregnancy) and did the pregnancy test only to be sure it was negative so that I could dive. I remember brushing my teeth while the test developed, with no expectations or pressure for the first time in months, then turning around to see two lines. I was shaking when I rang my husband, still brushing my teeth and smiling from ear to ear.
A few days later, I miscarried.
Early pregnancy loss is far more common than many people realise. Around one in four confirmed pregnancies ends in miscarriage, with the majority occurring before six weeks. Knowing this does not make it easier, but it does help open the topic to loved ones in the hope they can better accompany you in your loss.
Two lines again, and this time hope stayed.
Three months later, those two lines appeared again. This time, cautiously hopeful, we made it to the 10-week scan. Hearing the heartbeat felt surreal. We opted for NIPT testing, a non-invasive blood test that analyses foetal DNA circulating in the mother’s bloodstream. The results showed a low chromosomal risk, and we also found out we are having a baby girl. I do not think I have ever felt relief and happiness so intensely.
A textbook first trimester, and not in a good way: Symptoms and Nutrition
My first reaction to finding out I was pregnant was enthusiasm. I read and listened to everything I could get my hands on in the first few weeks. One book I genuinely recommend is Expecting Better by Emily Oster, which looks at pregnancy data through a rational and balanced lens.
Then, at week six, everything changed. The symptoms arrived with full force. Nausea, vomiting, extreme fatigue, mood changes, acid reflux and a complete loss of appetite. I felt low, withdrawn and unlike myself.
The biggest surprise, and the symptom that has lingered longest, has been insomnia. At fourteen weeks, it remains the most challenging part of pregnancy for me; around 2-3am deep sleep is out the window, night after night.
As someone with a strong interest in nutrition, I was determined to eat well throughout pregnancy. Not better or worse, just my usual healthy balanced diet with the occasional treat of course. That intention disappeared almost overnight. My taste and appetite changed completely. All I could tolerate were bland, white foods like bread, potatoes and pasta. Coffee, which I loved, was suddenly repulsive. Fresh salads, fruit, nuts, fish and vegetables, which were my staples pre-pregnancy, were off the table unless I was having a particularly good day.
This is far more common than many people realise. During the first trimester, energy needs do not increase significantly, but nausea and food aversions can make adequate nutrition feel impossible. In fact, I lost weight during my first trimester. Current evidence supports focusing on overall adequacy rather than perfection, prioritising hydration, protein where tolerated, and continuing prenatal supplementation (taken at night if it causes nausea).
By week fourteen, my appetite is slowly returning, and most symptoms are easing, aside from tiredness and poor sleep.
I also have to give kudos to my husband here – he has been the most accommodating and helpful partner!
Training through exhaustion, and letting go
Exercise has always been a cornerstone of my life. My husband and I own Fianna Athletic Club and STRONG Pilates Ballsbridge, and I am used to training at high intensity in our classes. Pregnancy required a significant mental shift.
From week five to week twelve, my body made it very clear what it could handle. Yoga, STRONG Pilates, daily short hike with our dogs and swimming were my mainstays, with the occasional strength session when energy allowed. This aligns with current research, which consistently shows that moderate exercise during pregnancy is safe and beneficial, but also emphasises the importance of autoregulation and symptom-guided intensity.
Now, as I move into the second trimester, I am gradually returning to CrossFit-style training, with appropriate scaling when needed – mainly to avoid hitting my little but growing bump against the floor or barbells. My heart rate rises much faster than it used to, my lungs burn sooner, and yes, I need bathroom breaks mid-class. All of this is normal. Cardiovascular changes during pregnancy increase resting heart rate and oxygen demand, which can make familiar workouts feel suddenly challenging.
Swimming has been an unexpected joy. I swam competitively growing up, and being back in the pool feels grounding. I swim one to two kilometres, two to three times a week. Swimming is consistently highlighted in the literature as an excellent low-impact option during pregnancy, supporting cardiovascular fitness while reducing joint load.
I have also been enjoying regular pregnancy-safe Thai massages, increased mobility work and more stretching than I ever used to allow myself.
Learning patience in a powerful body
Pregnancy has not weakened my body, but it has humbled me. It has reminded me that strength is not just about performance or discipline, but about adaptability, rest and trust. And heck… I am growing a tiny human from scratch, if that is not the definition of powerful I don’t know what is!
If there is one message I hope women take from me sharing my journey, it is that there is no single correct way to experience pregnancy, even for those who are fit, informed and deeply connected to their bodies.
Stay tuned. In the next article, Elena will document her second trimester, including training progression, sleep, body image, nutrition needs and emotional wellbeing.
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