Behold…the 18 Week Baby Bump!

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Celebrity Trainer Heidi Powell's 18 week Baby Bump - Learn more at

Okay, okay. You asked. So here it is. My 18 week baby bump!

Now in case you don?t know this, a baby at 18 weeks is ONLY 5 1/2 inches long and the size of a small bell pepper?weighing in at less than 7 oz. Also, I should note that Chris and I aren?t very big, therefore we will never have big babies. So?if you?re feeling like my bump isn?t big yet, well it?s not?but TRUST me, it gets BIG!!!!! You?ll have to wait and see this miracle of growth happen (both the baby and my belly!)

I should also note ? that is a shirt wrapped around my waist. Yes?I had Chris take the first few pics and couldn?t believe my once-muscular butt was kind of dimply and droopy!!!!!! As my upper thighs and boobs grow to sizes they have never been before, my butt is sagging lower than ever before too!! It?s amazing?and scary at the same time.

This is pregnancy number 4 for me, and it will never be an easy or a normal process. While there is no time I love MORE than being pregnant (I mean, come on?I?m growing a HUMAN INSIDE OF ME!!!), it never fails to be an incredibly hard process for my eyes and my brain to accept. Here?s why ? I work so darn hard, in the kitchen and in the gym, getting my body into the shape that I feel the happiest and healthiest at?then in a matter of weeks, it seems to all disappear.

And I?m not just talking about my physical form (trust me, it?s all relative. Anytime you gain 10% of your body weight in 4 months, it?s a tough thing to face, no matter your current weight), but also my physical fitness levels. They have gone from my fittest ever (50 burpees in 2 minutes and 15 seconds) to not as fit as I feel I work to be (today, 50 burpees in 3 minutes and 35 seconds). EVERYTHING seems harder: push ups (once from my toes so easily is now from my knees after 20), running (OMG ? the bladder pressure is insane already), to even just walking with Cash in my arms! I find myself breathing so heavily that I can?t believe it!

But there is hope! To all you moms out there going through this (or hoping to at some point) ? DON?T WORRY! This is a reminder I often have to give to myself as well. Sometimes, being pregnant can feel the same as when you are sick. You know, as you are puking with your head in the the toilet you feel like you will never ever be the same again? You almost forget what it is like to be healthy?to be normal. Well, pregnant ladies, I feel your pain on this. It is SO easy to forget what it feels like to be ?normal?. But coming from a mom that has done this three times, I?m here to assure you that we will ALL be normal again. In fact, I KNOW (although there are days I forget and don?t believe it)  it is possible for ALL of us pregos to be fitter, happier, and healthier post-babies?no matter how many we have had!

So for now, let?s enjoy this miracle we are creating. Because this process truly is a miracle. And for some of us (probably me) this might be our last time experiencing it.

Prego Tip for Today: Be active! (But only if you were active pre-baby, and check with your doc) I, like many of you, have days were I wallow in my sorrows and feel bad for myself and my recent lack of energy. These days, I want nothing more than to sit inside and work away. I will come up with every single excuse for WHY I don?t need to work out. Let?s get real, has there EVER been a time where we?ve forced ourselves to be active and we?ve regretted it? Most likely, not. In fact, as soon as we get up and start moving, we feel SO much better! And remember, this is good for baby too. Studies have show that women that are active during pregnancy are more likely to carry full term.

I make moving easy by committing to just 5 minutes. That?s it! If I do my 5 and am feeling good, I?ll do more! But I feel great knowing that, regardless, I got my 5 minutes in. Don?t kid yourself, 5 minutes can be tough. Here was my workout yesterday ? it kicked my butt.

Set the clock for 5 minutes:

Perform as many burpees as you can in that time.

  • You can modify these to accommodate the growing belly by just going to hands and knees, then standing up.

Set the clock for another 5 minutes (because I was feeling AWESOME after that):

Perform as many pull ups as you can in that time.

  • If you can?t perform body weight pull ups, use bands for assistance or the lat pull down machine in your local gym.

Week 19, here I come!

66 Responses

  1. I breathed a sigh of relief, because now- the second pregnancy- I feel really good and train, but I have such poor days and feel a reduced capacity. I started to break down, but as I read that the leading trainer Fitness / CrossFit also had similar feelings, I feel a surge of mental strength. Thank you for these posts.

  2. I am so glad I searched and found this post. I am 12 weeks pregnant and have been crossfitting for 2 years. I am so excited to be pregnant, but the last few weeks I’ve been really struggling with feeling discontent on sucking wind at the gym and by my lumpy figure even though I’ve continued to eat clean. It’s good to know other people feel the same way. I’ve still been going to the box the same amount so hopefully it won’t be too hard to get my figure back after I deliver! You are an awesome motivation! Thank-you!

  3. May God bless you richly! Growing a family isn’t always convenient or easy–particularly the pregnancy part–but it is worth it. I am a grandma now and I love my grandsons so much. You are blessed. Hang in there.

  4. Your bump is adorable! I had more of a lump in my butt and muffin top by that stage of pg lol. You look great!

  5. Hey Heidi… I was on track and losing weight, down from 230 to 173, and then I got pregnant… Working out and eating healthy is getting to be a chore, because my lack of energy, etc. I am currently 21 weeks pregnant and starting to get my energy back. Can you suggest any workouts to keep up my energy? And is there a recommended caloric intake for pregnant women?


  6. I have delivered 7 beautiful children ranging in age from 22-3. I love seeing your baby bump pics- I’m sure you love watching your baby grow also. I would like to win a copy of the book to improve my family’s life. I am inspired to eat healthy and workout, I have done well but at 43 years old things are harder and I am at a standstill. I am hoping the more knowledge I get will improve my life as well as inspire the rest of my family. I made the decision to stay home with the kids 3 years ago, while it is financially hard, I feel I should be utilizing this time to put forth good, healthy strong human beings into society. Knowledge is power- you and your husband have the knowledge and I would like to learn and change my future generations. Thank you for the work you do- how much you contribute to society and the positivity.

  7. I chose this post to comment on because I LOVE HOW REAL you and chris are! You guys are TRUE genuine special people, meant to change the world πŸ™‚ You guys have inspired so many people have you’ve changed so many lives. I love this post because you dont hide your insecurities (although you sorta are in this pic haha) you atleast aren’t afraid to share them and be just perfectly imperfect πŸ™‚ I love that ….LOVE YOU GUYS!!

  8. I was really inspired by this post because I have two kids. I was my heaviest after imy second child and I am still trying to get to a healthy weight for me. I had my kids by c section so due to lack of having my kids naturally I always felt lime I was never good enough. I love how open you are about your feelings. I use to always think I needed to be perfect but I know from reading your post here that it is normal. Thank you so much for being honest.

  9. I am trying to lose weight right now to get back to my pre-pregnancy size (the boy is 10 months). Only 8 pounds to go! This post re-inspired me. “It is possible for ALL of us pregos to be fitter, happier, and healthier post-babies?” Thank you for being so honest and real about how hard pregnancy is, even when you’re as fit as you are!

  10. Heidi,
    I just wanted to let you know that you and Chris are such inspirations to me. I am not pregnant but trying to lose ‘the extra’ from my daughter (she is now 20…LoL). I am finding it very difficult because of my asthma and Pulmonary Hypertension, not having motivation, struggling to juggle home life, a FT job, a PT job and 4 nights of school each week. I chose school, getting my Associates Degree in Medical Assisting to be able to better myself/family with a better job. I hope I can get things to turn around soon and I don’t get completely discouraged. Congrats on baby #4!! I love watching what you an Chris do every week.


  11. Dear Heidi,
    Love to see you both on the show week after week. You guys make an awesome team. I stumbled upon your blog and saw you are pregnant, many congratulations to you and Chris. Love the fact that you are so down to earth, it really shows. Many blessings for you all and the little one within. Camille

  12. Do you have any tips on getting back in shape after having a baby? I feel like I am not losing my stomach

  13. Heidi,

    I am 10 weeks pregnant with twins, and am 45. I am terrified of the weight gain and losing all the progress I have worked so hard for. My mind is reeling at what is going to happen to my body over the next 7 months. I have been working out 4 -5 days a week but all I feel is tired….. how do I make my mind be at peace to enjoy this time instead of being filled with anxiety? And how to I keep my health and not let all my progress go out the window?

    1. Eat healthy. In my pregnancy, I only need to eat about 300 more calories a day for the baby. Check with your doctor for his/her recommendation for twins. Pregnancy is not a time to open a buffet and eat everything. Continue your workouts as allowed by your doctor but make sure you listen to your body. You are making two cute miraculous little people πŸ™‚ Healthy meals and movement, as allowed, will help you not overgain. Good luck! Check with your doctor for more ideas too!

  14. Hey Heidi,
    I’m 7 mo pregnant with baby 5!
    I am so grateful for having gotten in shape before being pregnant as I feel so great now! Of course I am much slowed down now, but what I have found invaluable is yoga! It has kept me limber and flexible and kept that “beached whale” feeling away. Even when totally sapped I can still strike a pose and feel better afterwards. Don’t be hard on yourself, it’s the quality of the move, not the quantity or range that counts!

  15. Thanks Heidi!
    I’m 12 weeks along with our first baby and fell into a rut when the Doc told me to take it easy for the next few days…well that’s turned into 2 and 1/2 weeks! Your positive motivation was so inspiring and might have just got me out of that rut! And your family is so beautiful.

  16. You look fantastic!!!! I am just starting my workout journey 9 months after baby number 3. I am struggling to find motivation and you blog really helps me on bad days! Thank you!

  17. Thank you SO much for being a good example and encouraging others to workout before and during pregnancy (as long as it’s approved by the doc). I see so many chicks trying to get in shape, then discover they’re preggo and stop ALL activity. Kudos to you and all the other active preggo ladies out there. #highfive : )

  18. Awesome job. I know what you mean, I was really into crossfit before I got pregnant and was seeing pretty good results. So hard to see it all expand and droop by three months! My son is now 1 yr old and I converted my garage into a mini crossfit style gym. I do plan on getting pregnant again in 6 months-ish and know the cycle is just going to repeat! Haha!

  19. Heidi, I love how aware you are of the miracle of pregnancy and how amazing it is that our bodies can do what they do. Please remember how amazing you look and though I know your standard for yourself is higher, don’t be hard on yourself. If not for your own sake, but for those who look to your for motivation and encouragement. Remember that you set a very hard ideal to look up to, so to admit your flaws is endearing but showing that you can embrace your flaws as you age and your body changes can also be very powerful.
    I love that you encourage fitness and not “giving in” to that old wives tale that you are “eating for two” and “don’t exercise much”. I did a triathalon at 7.5 months pregnant…didn’t exactly RUN through the finish line, but I did it and finished it…it was awesome and I was proud. (though I got some nasty looks).
    Aging is a blessing and with every wrinkle and saggy bit, remember that these are signs that you were blessed to live another day or month spending time with those you love and making a difference in the world. With every wrinkle I get, I try to remember how lucky I am to still be around for my children and for the wisdom I gain and can share with them. My mother never got to see her mother age past 40….I’m sure she would much rather have seen her mother older & less “beautiful” by hollywood terms…than to have had no mother at her graduation, wedding or the birth of her first child. Wear the little saggy bits with pride and confidence. Chris will never notice the little things you do and no matter what, there will always be someone younger & prettier on your heels to help you realize your little flaws. I for one only wish that I had appreciated my body more in every stage of my life and had been less critical of myself. With age comes the wisdom that EVERYONE loses to gravity eventually…it’s how you feel about yourself during the journey that you can control.
    Love to your family and to Chris. Tell him I found an old prom photo from Sr. year (when he took me in place of my boyfriend I had just broken up with). It’s pretty funny…he looks about 13!

  20. I am grateful for your post! I’m 20 weeks and 5 days today, and honestly at first I saw your picture and thought, how does she oreo her belly so tiny??? Then I read your post and I completely understand your feelings. I was not as fit as you are but I have always exercised and was at my goal weight when I got pregnant and it is tough to gain the pregnancy pounds and see my girth grow to new widths. πŸ™‚ And the fitness this, I miss runningas fast as I used to and being able to do pull-ups (I only started doing those in December and got to six, but its gone downhill from there)… I miss doing plyometrics That’s when I remind myself that it is all worth it because sooner than I know it I will have another little baby to cuddle and love on, and then I can bust my behind to get back to pre-pregnancy weight and fitness level. This is just nine months in our long lives right? Good luck with your pregnancy! I’m excited to see what pregnancy fitness/health tips you have to share.

  21. Heidi I know you are self conscious but you look AMAZING! I hope I can look half as good as you do when I’m pregnant…or even when I’m not pregnant!! LOL

  22. Heidi,
    You look amazing – so beautiful. I appreciate your comments and honestly and love that you push yourself to keep physically active. I am not pregnant but know that when I was I had to be careful about physical activity. Are there some sitting movements that those pregnant mama’s can do? Thanks!

  23. Hey Heidi! I have recently found your family and you are definitely encouragement and motivation to me to see a fitness family that has 3 kids with one on the way and figuring out a way to eat healthy and stay fit! Anyways, to make a VERY long story short my husband and I have been together since we were 15 and throughout our marriage (married 8 years) we had went through infertility, and 5 miscarriages and just two years ago this june 6th we lost our baby girl Annabelle at 21 weeks gestation. We gained A LOT of weight throughout that time comfort and grief eating. We were blessed 3 years ago with a beautiful baby boy through the gift of adoption and just 3 months ago, we were blessed with our rainbow miracle when we delivered via c section our second baby boy. I had a surgery done during the pregnancy to help me keep him. Anyways…all this to say we had lost LOTS of weight and I got to goal before pregnancy having lost 120 lbs but during pregnancy since I got pregnant right after I got to goal…I gained A LOT during pregnancy and I now have about 60 to lose. From having two surgeries with this pregnancy, and gaining a lot of weight back…i am VERY jiggly in my stomach and I don’t even feel anything there. I am trying VERY hard to lose weight but its hard to be honest…especially with a colic baby haha! I would LOVE any tips on getting back the prebaby body and what has helped you in the past! I know I can do it since Ive lost 120 lbs before so 60 should be easy right? ;0) Thanks so much for any help you can give me!

  24. I am 18 weeks pregnant with my third and people are asking me if I am ready to pop yet. I am not due till Nov 20, and I am huge

  25. Amazing!!! I am 24 weeks but people tell me I look to only be 4 months max. But I’m 6ft tall… I also was at my fittest when I got pregnant, then the doctor said no more till I have the baby. What helps me is what you said about being out breathe with Cash. Oh my stars I thought it was just me! My son is 3 and weighs 40#… I also have a 16 yr old. Though I did do something I am proud of, I ran a 5k (at 3 and half months) only ran about a mile and half of it. I was proud but I knew that it was my last until this lil one is born. I am so ready to get back to the grind and workout/run. Thank you for sharing your side, makes it seem so much better now… Oh and I am 37 having my third, I think I’m done! Congrats to y’all!

  26. You just so beautiful! Every dimple or sagging you may thing you well earned cause your a mother πŸ™‚ xoxo can not wait to see how amazing you will look..

  27. I agree with your hubby- you are beautiful! I’ve had 2- one “normal” weight and the 2nd 10# of baby, and I wasn’t in your shape..I still felt “glowing” as they say..although huge! lol I agree with you as well- this shall pass, that beautiful new baby will be born healthy because mommy takes care of herself, and you will once again be butt-sag-free! πŸ™‚ Love your blog! You and Chris have me inspired!

  28. Eating well and being active should be first and foremost for health. Pregnancy is a natural and miraculous process; pregnant women should never feel ashamed of their pregnant bodies! You are beautiful, Heidi; but more importantly you are healthy which is the most important thing for you children – current and future.

  29. Thank you for this Heidi. I am currently 14 weeks pregnant and am striving to be the healthiest I can be. Thank you for being so vulnerable. Seeing that someone in as great of shape as you are struggles through this and feels run down gives me hope not to give up on my goals to be a fit mama!

  30. Can I just say thanks for being honest about body insecurities while pregnant? Everyone likes to say, it’s ok, you’re pregnant, or it’s ok, you were skinny/in shape/whatever to become with, but… as a fellow fit mom who went through MAJOR insecurities during pregnancy, just because we start out with a good body on our side does not devalue our feelings as we watch our super awesome fitness levels begin to tank as we support growing our sweet babies. Now, I only have one child, not 4, but before getting pregnant I was the fittest I had ever been. Now my son is 2 and I am fitter than even pre-pregnancy, which is awesome, but I’d be lying if I said I wasn’t nervous about having to go through a majorly changing body again. I mean all of this in a wonderfully positive light, and I’d definitely gain all the weight in the world if it meant a healthy baby, but its great to see even seemingly perfect-bodied women share their genuine feelings. You look great by the way!

  31. You look amazing…I look more pregnant than u and I’m not even expecting?! Lol! I can’t even tell your pregos…trust me, if I didn’t think so I’d just keep my mouth shut, but I TOTALLY know how u feel. I was the same way with both my pregnancies and I’d complain all the time about how yucky I looked…but now I can see how silly I sounded when I talked like that…you’re still in better shape than everyone else and you’re PREGNANT?! I’m sure u could still kick my butt right now, so be grateful. πŸ˜‰

  32. You look amazing!!! i see no bump what so ever!!! i am working on my body to look like that normally!!!

  33. Thank you for being so honest, Heidi! I am currently 26 wks along and can relate. You and Chris are amazing trainers and I’m excited to follow you along on this journey. Thank you for the inspiration.

  34. Hey Heidi!

    This blog post is DEFINITELY what I needed! I met your beautiful family (beautiful meaning from the inside out! You have amazing hearts!!!!) when working at Starbucks on McClintock and Greenfield a couple of years ago. I have since moved to a different area in Mesa but have watched your family grow, from when Cash was born until now! Since leaving Starbucks, I have taken my fitness to another level. I have been running endurance events for Team in Training and raising money to fight blood cancers. My husband and I have been trying since January and recently found out we are expecting! I went from running an easy 10 miles a day to running for 40 minutes and taking a nap afterward! This is my first and reading your honesty in your blog reminded me that it isn’t about my next marathon race, it’s about doing what I can to make sure I fill this little baby with love and take care of the little bean to the very best of my ability <3 Thank you so much!!

    **(not that I think you will share this but we haven't announced it to anyone, even my family! because we want to surprise them in person when we visit Wisconsin the first week of August! So if you do happen to mention it, take out my name :))**

  35. You look amazing Heidi! That’s a lol bump for being almost 5 months. Soo many blessings to you and Chris and the family

  36. I love this post. It’s easy to compare myself to others, especially when I am at this weight. I really think it’s important to remember the “relativity” of our bodies. Pregnancy is not easy, though it is wonderful and amazing. You are so beautiful, Heidi.

  37. Thank you Heidi for being so human and vulnerable to sharing with us. It’s interesting to know you are as self-conscious of your bum, as I am of my arms! Even more interesting enough, is I would guess that virtually no one (or less than .005%) would even take notice of what you describe as your once muscular bum! I think you look great and that your hard work definitely shows!!! Keep being beautiful!!! Namaste’!

  38. Hey Heidi,
    First and foremost congrats on the baby! It is a miracle and a blessing that occurs when a women conceives, no doubt about it! I’ve been reading your blog off and on and I couldn’t help but comment on how you described the feeling of normalcy for you and it hit me. I’ve been overweight most my life, I can’t realize my life any different, although I want to change it, it’s very difficult for me. How do I knock this notion of being overweight as normal for me? I’ve lost over thirty pounds already just by eating more fruits and veggies but ultimately I’m still in this funk. What advice can you give me, I’m on the verge on getting Your hubbies books but with me being the only one working in the family I’ll have to wait probably until the middle of next month (I’m sure I will get great life changing advice there). In the meantime help!

    1. Veronica, sometimes we just fake it until we make it. However, you sound like you’re well on your way in your transformation. Congratulations on losing over 30 pounds! That’s wonderful! The trick is to allow yourself to become comfortable being uncomfortable. Staying “normal” will simply keep you where you’re at and you are not normal (in a good way). Keep eating healthy and get some good endorphins flowing with some exercise. You’ll be out of your funk before you know it. πŸ™‚

  39. First – you look great! Second – I’m 22 weeks preggo and THANK YOU for this post. I haven’t found any other blogs, books or forums that speak to how I’m feeling in terms of putting on baby weight. I was active before pregnancy and (this being my first time) am now struggling with “am I being lazy?” or “am I being pregnant?”

    Thank you for offering 1) hope that there can be an even fitter body awaiting me post baby and 2) ending with a helpful, realistic tip for women like me who want to stay active. The vast majority of people are quick to suggest pregnancy as an excuse to eat to abandon and be stationary, and it’s hard to stay motivated when that’s what’s surrounding you.

  40. Heidi! You probably won’t remember me, but we met a long time ago…in the era of Kim Eaton. haha! Anyways- just wanted to pop in and say hello. I LOVE your blog and especially this post. I am 30 weeks with my 4th kiddo and go through these EXACT emotions. Anyways-so glad to see you happy and healthy and well. Take care!

  41. Thanks so much for posting this! When I got pregnant with my #4 it was hard to think of all the changes my body would go through. I had worked so hard to get back in shape after my first 3!
    Blessings to you and I wish you a happy, healthy pregnancy!

  42. Congratulations to you both on the bundle of joy …
    I’m so happy you share your pregnancy with us…

    I’m in the process of getting the body I’ve always wanted and the fittest I’ve ever been. . I was scared to get pregnant and gain all the weight back.. Looking at you proves that one can still be pregnant and be fit. ..

  43. I think it’s amazing you are able to stay in great shape throughout pregnancy! Don’t feel self concise about your butt being droopy or having dimples. Just because it isn’t what is optimum for your normal body doesn’t mean it is something to feel embarrassed about. I have NEVER had the joy of looking at a part of my body and being displeased. I have always remembered looking at my body with discust. You are beautiful and toned and creating a miracle. People like me are inspired by you. Don’t feel like you have to appear perfect because perfect isn’t obtainable. You be you because you are inspiring! A little droopiness shows that you are in fact not perfect. And maybe if you can do burbees when you’re pregnant maybe I can get off my ass and get some exersize. You’re amazing! Droopy booty and all! Don’t be afraid to show your imperfections. ?.

  44. Awwwwwww, your baby bump is so little and cute! Your advice to all the prego ladies is right on. I have three kiddos myself and remember the days of pregnancy. Some of those days were awful, and I had to force myself to workout. Every workout was so worth it in the end. I worked out to the end of all three pregnancies and I delivered on time with one and almost two weeks late with the others πŸ™‚ All three were very healthy and because I worked out during the pregnancies, I bounced back very quickly! Keep up the good work growing that baby and working out! πŸ™‚

  45. Thanks for so much for sharing Heidi! Pregnancy is beautiful and you look great. I’m so excited for you and Chris and your growing family.

  46. I am so glad to see this post. I just love readin your posts. You are so real. I just had my 3rd baby 7 weeks ago and right before her I was in the best shape ever and it’s been so hard for me to see everythin die down a bit. In also a csection gal so getting back to the gym for the first time last week felt so weird. I posted about it on my fitness blog, you would probably laugh reading it. I posted about my “chub roll.” Lol. thanks for your cute post. You are such a beautiful person inside and out πŸ™‚

  47. But I am sure enjoying this little life growing inside of me and cannot wait to get her in a jogging stroller or to our Crossfit box!!!

  48. Thank you!!! I got pregnant last fall towards the end Lurong Living paleo/Crossfit challenge and was in the best shape of my life… my have things changed these last 8 months! I am still working out but it is so different and seeing my body go from possibly my best shape ever to sizes and numbers on the scale I have never seen before has been difficult. Nice to know I’m not the only one!

  49. I am right there with you (at 21.5 weeks! I have found that with each subsequent pregnancy, there have been slightly different changes. Something new to wrap my body-image-brain around. But I look forward to shaping myself anew after this pregnancy, and seeing what my is capable of, once again. After the awesome proving-grounds of labor and birth!
    You are looking fantastic. Thank you so much for sharing your picture and your thoughts. It gave me a little boost this morning.

  50. Out of curiousity, were you able to get your workouts in during the early weeks? I am 9 weeks along with my first pregnancy and suffering so much exhaustion and nausea that it’s really rough. Last week I ended up vomiting in the bathroom mid-workout… although I did keep going and got my swim in. I also had to excuse myself halfway through yoga later in the week. Anyway – tell me it gets better???

    1. It gets better. πŸ™‚ I did have days when the nausea tried to take over. We simply do the best we can. πŸ™‚ Congratulations on your baby!

  51. Thank Heidi for posting that. First off congratulations to you and Chris. Did not know that you are pregnant. What you describe is how I feel on an everyday basis. And I’m not even pregnant. I somehow trying to get myself back. To a comfortable place with my body. Most days I feel like a failure. That reading positive notes like yours help me

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