Your Essential Second Trimester Checklist for a Smoother Birth Experience | 217

As a labor nurse of 16 years and a mom of seven, I've seen the difference between a calm birth and chaos in nine times outta 10.

It isn't about the medication, the drugs or procedures, it's about being prepared.

So in the next.

10 to 15 minutes, I am going to give you a practical second trimester checklist, little daily habits, the exact moves that help your baby get into the right position, what to eat for steady energy, and three sentences you need to say to your provider so that nothing surprises you in.

Labor and doing number 11, last.

It's the single conversation that will prevent panic and often stop the cascade of interventions before they even start.

So even if you're exhausted, shorten time or your provider rushes appointments, don't worry.

I'm gonna give you a simple, realistic and made for real nervous mamas.

Stay with me.

Do this with your partner tonight and it will change everything.

Hey there, and welcome back to the Birth Experience with Labor Nurse Mama.

That's me Today we're gonna be talking about the second trimester.

I'm gonna let you guys know that my baby, my son got married this weekend and I am pooped.

But I wanna talk with you guys about the sweet time during pregnancy, between weeks.

14 and 27 where you're finally feeling human again, but you're not yet waddling around feeling like a penguin.

And my daughter Laney, is now 27 weeks.

So this is exciting for me to talk about this window with you because, because your energy is back and you can still tie your own shoes and you have time.

But here's the thing.

Most pregnancy to-do lists are overwhelming.

They're vague or they're created for views or what have you.

So today we're gonna talk about 11 different actionable type things that will actually make a difference in your birth and postpartum experience because that time has come.

Mama, it's coming.

So no fluff.

This is gonna be quick, and we're just gonna talk about some practical moves that are a little bit random from each other.

So let's dive in.

Number one.

Obviously you are going to have your anatomy scan, which is actually, you know, looking for a lot more than what are we having and how cute is baby.

We have to know some things.

So we're actually looking for some findings and I want you to understand that.

Around 20 weeks, you'll have the big scan, the big ultrasound, and most people go in.

They're so excited.

Like I said, find out the sex, see the baby, and they leave without really understanding what was being checked.

So here's why this matters.

The scan gives you practical information about the placenta.

The location of placenta baby's growth, what's going on with their little heart, their fluid levels.

And that will tell us, do we need to follow up on anything?

So this isn't just a photo op, you know, experience.

Bring a page of questions if you have them, because trust me, you're going to forget.

You will leave and be like, oh my gosh, what did I need to ask?

Now, chances are you won't get all the.

Findings because your provider isn't there.

It's an ultrasound tech, and they aren't really allowed to give us any information.

But at your next appointment, you can go in and get some clarity so that you understand.

Did everything look good?

Do we need to follow up on anything?

Okay.

Number two.

Start some gentle pelvic and mobility routines.

Now, if you've been with me, you know, this is nothing new.

I'm gonna tell you, movement is so important.

Your body is literally expanding and shifting to make room for a human to come out of your vagina.

So mobility work isn't just about fitness, it's about reducing tension and proving babies' positioning and making labor easier.

On both of you, because you both have to go through the birth tight hips, a stiff pelvis, make it harder for the baby to descend.

Simple movements can create space and movement actually during labor.

Knowing the right movements can open up your pelvis by 28 to 30%, which is huge.

So I'm going to encourage you just take.

Five to 15 minutes daily.

Pelvic tilts on all fours, slow squats, holding onto a counter.

Sit in a squatting position.

If you know anything, I want y'all sitting in a squatting position when you're scrolling Instagram, looking at labor nurse mama listening to the podcast, what have you, but get in a habit that just works all the muscles and stretches out the perineum.

Do some cat cow stretches, glute bridges.

And just remember, here's the thing, the most important thing is to keep your hips and your booty and your body moving around.

Flexible.

That's it.

You're not training for a marathon, you're training for your birth experience.

Number three, and I'm gonna say this still in blue in the face, is nutrition.

It matters.

Getting a nice diet with high end protein.

Irons choline, DHA hydration.

And I know you've heard eat healthy a thousand times, but I wanna get a little bit specific, like what does that mean?

Because I still want you to be able to have your cravings as well.

But in the second trimester, one of the most important things you need is energy.

To get ready for the third trimester, you need to prevent anemia.

And baby's brain is developing like hyper speed right now.

So protein supports your blood volume expansion.

Iron prevents exhaustion and postpartum hemorrhage, risk choline and DHA supports the baby's brain.

And hydration keeps everything functioning.

But you're like, okay, Dr. That's great.

But here's what I'm gonna say.

For a plan of action, add one high protein stack daily.

Greek yogurt, hard boiled eggs, nut butter.

Have an iron rich lunch a few times a week.

Red meat, lentils, spinach with vitamin C. Eat eggs regularly for choline.

Now, when I was pregnant, eggs gave me a bad headache, but you can do some switches and check your prenatal and make sure that it has DHA or add a fish oil supplement.

And they have some that don't taste like fish, which is how I do it.

But make sure you always run it by your provider if you're unsure.

Number four, and this is the core of everything inside of my courses, my membership mindset and breath practice.

Here's the deal.

Tension equals tight muscles.

And tight muscles equal a longer, harder labor.

So I want you to start practicing on releasing the fear, because fear also increases physical tension, but breath work and visualization can literally, literally change how your body responds to a fearful situation and also to pain or contractions.

This isn't woowoo, I always have to say that because I don't want you to think that this is like some kind of weird woowoo.

It's actually how your body was made.

It's physiologically sound advice.

When you practice calm breathing, now you're building a neural pathway that you can access during.

Labor.

So your action steps five minutes a day.

Breathe in for four counts out for six.

So I always say, breathe in the piece.

Exhale the stress.

Slow, exhaling.

Activate your parasympathetic nervous system.

And that's your rest and digest mode.

And . As you breathe out, I want you to visualize your pelvis relaxing and opening the doorway for your baby.

That's it.

Do it now so that it becomes an automatic it.

You know, something you've practiced so much, you can just do it during labor.

Number five, build your birth team and define the roles.

I don't want people just randomly showing up in your room.

I want you to talk out like, here's what I expect.

You're not there just to be like, oh, it's a baby.

You want people in your room who are going to be focused on supporting you.

That means they need to know what you want.

They need to know how you want it.

They need to know why you want it.

They need to be as educated.

As you now, I'm not talking about your doula, your doctor, your nurse right now, I'm talking about your mama.

Your mother-in-law, your bestie, your partner.

They need to understand what you understand.

One of the things that I do for my students is I tell them, give anyone who's gonna be in your room a login to my birth app, because I want them to be as prepared for you.

You have to have continuous.

Educated Subor because you are more likely to have interventions if you don't.

You're less likely to have a birth that you love if you don't.

So if you haven't already, make sure that your team is getting prepared.

Make sure they know your goals and they know why.

Because I want them to support you like so solid during your birth.

Number six, screening tests and vaccine timing.

Don't assume they're gonna tell you everything.

Do your own research and ask them, because every provider has different policies.

Some do certain things at certain times, like some do glucose screens at 24 weeks, some at 28 weeks.

Some recommend Tdap in the second trimester.

Some wait until the third trimester.

Some facilities have routine protocols that you may not want.

So it's really I important for you to start having those conversations because surprises create stress.

So if you didn't know that they're gonna recommend a glucose screening or a teed up injection, start doing research now because I want you to be able to consent.

Knowing what you're consenting to.

So at your next appointment, ask what screenings and tests are coming up for me?

And when?

Why do you recommend them?

What are the alternatives?

What if I don't do them?

What if I wait?

Clarify timing for the glucose screen, the tdap, the group B stripped, and any other recommended test.

Write the dates in your calendar and again, ask them, what happens if I decline?

What if I wanna modify the timing?

Remember, this is your body and your.

So I want you to know the plan.

Okay.

Number seven, fetal positioning moves.

Here's something most people don't realize until it's too late.

We talked about movement and positioning to stretch out your hips, to prep your perineum and your muscles, but how you sit, sleep, and move affects how your baby gets into the right position for birth.

Your posture affects how your baby will settle into their birth position, which happens in the third trimester, but the habits that you're building now matters.

So the optimal position for birth is LOA Left OIT interior.

That means baby's back is on your left side, head down.

Facing your back, and this makes labor the fastest and less painful.

Back labor is usually a result of a posterior baby, so I want you to do five to 10 minutes daily of forward leaning positions.

Sit on a birth ball instead of sinking into the couch, do sideline releases, and you can Google spinning baby's sideline release.

We also have some posts on our blog and on Instagram.

Do pelvic rocks on all fours and find out how to do belly mapping so you know where your baby is.

Now, I don't want you to freak out if baby's not in that optimal position 'cause there's things you can do, but these small habits now mean an easier labor.

Later.

Okay, number eight, maternity leave and logistics.

Girl, I know you feel like you got time, but you need to plan your maternity leave, which will protect your mental space later.

So I want you to start asking the questions.

Do the research.

Call your insurance company, talk to your boss.

Talk to other moms in your company so that you're not scrambling last minute with the work handoffs, insurance, paperwork.

Find out from your boss.

How am I gonna train whoever's replacing me or get this all in place and draft out a document of what your key projects are, who's covering what, how to reach you.

If there's a true emergency, define what that means, and schedule conversations with the people that you need to do it now.

Because even if the details change, having that framework in place will remove a huge stressor for you.

Okay.

Number nine, baby gear versus essential versus convenience registry.

Overwhelm is real and there are 17 types of bottle warmers and 43 versions of swaddles.

But the truth is, is that your baby doesn't need a lot.

So focus on true essentials first.

Everything else is optional.

Now, you're not gonna ask your bougie friend who has all the things, you wanna find someone in the middle like, what do I really need?

Like survey some different.

Types of moms and your friend group and find out what you actually need and consider borrowing things that you don't need.

A car seat is a really important thing.

Needs to be properly installed, a safe sleep surface, a bassinet or a crib with a firm mattress, diapers and wipes, a thermometer.

Close and newborn to like zero to three months sizes is a great start, but skip the gadget overwhelm.

You can always order more stuff later.

Thank you Jesus for Amazon, but wasting money and mental energy on things you're never gonna use.

A lot of moms do that, and then you have all this stuff that you never actually touch.

Okay, number 10.

Advocacy scripts and being informed.

So i'm not gonna give you these fancy scripts.

But I'm going to tell you that when decisions come at you, when you're tired in pain and vulnerable, that is really hard to navigate.

So be educated, understand what things are used and why.

If you understand why interventions are used when they're necessary, and when they might be being offered out of convenience.

It'll be less likely for you to get overwhelmed in the throes of labor.

Your partner will understand, and having some simple phrases can change everything.

But here's what I want you to know.

You don't have to explain yourself.

You don't have to have this fancy script.

You can always just say no.

You can always say.

Wait, so just practice saying no, practice, not making excuses.

So when you say no, you don't need all the other words.

You can ask a question like, what is your specific medical reason right now for that?

What are the risks of waiting?

And you can navigate each of those situations in the moment.

If you just know that you can be still and use few words.

You don't owe us all the explanation of why you just need to ask us the right questions.

Remember, just be calm, be firm.

Be curious, ask questions.

You don't have to be confrontational.

You can just be clear.

So calm, firm, cautious.

Clear.

That's it.

Okay.

Number 11, the game changing.

What if conversation?

This is one thing I want you guys to do now, because most people go into labor with a vague idea about what their provider really feels about some of the important things that they want for their birth, or they don't want for their birth, and they think, oh, well, they're supportive.

They said they'll follow my birth plan.

But then labor stalls or a complication arise, and suddenly there are protocols you didn't even know existed.

So I want you to take a few minutes.

I want you to write down the most important things that you want or don't want during your labor.

And I want you to have a pre-labor planning conversation with your provider.

Now, your providers, they have your appointments scheduled out based on what they have to do per insurance.

So sometimes getting them to slow down and have a conversation can feel difficult.

I want you to watch the reaction, watch their body language.

Because the truth is that is going to prevent surprises and it centers you in the decisions before the moment arrives.

So I want you to have this conversation, ideally between 28 and 32 weeks, but sooner is better.

Bring the list, like we talked about.

Ask them about induction thresholds.

At what point do you recommend induction?

What's the risk of waiting?

Ask them what failure to progress means.

How long do I have in each stage Before you're going to want to intervene, ask them about pain management.

What's available and what?

What do you do if say, I wanna go on medicated, like, will you support that?

Will you encourage me?

Will your policy on VBACs or cesarean?

Like ask whatever you need to ask now.

And I always say, the sooner the better ask about newborn immediate care.

Can we do delayed cord clamping?

Can we do skin to skin?

When you say, yes, we do delayed cord clamping, does that mean like 10, 20 seconds Or does that mean until the cord stops pulsating?

So ask them detailed questions.

The second trimester is so important.

It's so important.

And here's the key.

Ask your provider the questions you wanna know.

You don't, you may not care about all the things.

What is, what matters to you?

And ask them.

If they have not answered you in the way you feel needed, sit there and wait until they do.