Health By Hailey

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Pregnancy

postpartum

women's strength

Strength and grace for 
every stage of 
womanhood.

Expert-guided, safe, and effective training designed for pregnancy, postpartum recovery, and midlife—so you feel strong, confident, and supported.

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Fitness that fits your real life.

Navigating pregnancy, recovering from birth, or managing the shifts of midlife can feel overwhelming. Add the daily realities of life and work, and finding time for yourself can feel impossible. You don’t need a punishing routine that leaves you exhausted—you need training that supports your body exactly where it is right now. Let’s rebuild your foundation together.

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Expert guidance for your current season.

Pick the program that matches where your body is right now — then I tailor the 

plan to you.

Prenatal

Safe strength training, pelvic floor preparation, and trimester-specific routines to support an empowering birth.

Pregnancy-safe strength (home or gym)

Breath, core, and pelvic floor support.

Trimester-based modifications
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Postpartum
Corerehabilitation,diastasis rectisupport and a safe, progressive return to the workouts you love.

Core + pelvic floor-first rebuild

Diastasis recti-safe progressions

Strength + fat loss support (no extremes)

Explore Postpartum

Women's Strength

Muscle-building, metabolic support, and joint-friendly strength to future-proof your. body and boost your energy.

Strength training to support muscle & bone

Joint-friendly programming + mobility

Nutrition guidance for real life

Explore Women's Strength

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Real women. Real strength.

Not just scale wins—functional progress, confidence, and a body that feels

supported.

“My experience with Hailey was truly transformative. I didn't have much weight to lose, but after two babies, I felt so weak and disconnected from my old self. My goal wasn't just about fitness it was about feeling strong again and lifting like I used to. Over the 12 weeks, I gained incredible strength, but the changes went far beyond the gym. My entire daily...”

3 Month Client — Postpartum

“When I started with Hailey, I was at my lowest point. I had just had a total hysterectomy and lost complete control over my body and mental wellness. I was starving my body of food, movement, and love. This process met me at my lowest point and built me Peace by piece. Teaching me how to move my body in a way that felt good...”

 

3 Month Client — Women's Strength

“Before I started the program I was a tired mom that was struggling with old exercise routines that were not helping me to reach the goals I was working really hard to achieve. I was overwhelmed by the amount of time I thought I needed to put into workouts that could help me to improve my body composition. I was stuck. After 3 months I can confidently say...”

3 Month Client — Women's Strength

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What stage are you at now? Biggest goal / what do you want help with?

This form is for coaching inquiries. Always consult your healthcare provider for pregnancy/postpartum clearance.

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info@healthbyhailey.com

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Medical Disclaimer: Programs and information provided are for educational purposes only and are not medical advice. Always consult your physician/OBGYN before starting or modifying an exercise program, especially during pregnancy and postpartum.

faq

Common questions from clients and women like you. You're not alone.

Why am I gaining belly fat during perimenopause, and how should my workouts change?

As estrogen levels fluctuate and drop, your body's insulin sensitivity changes, often leading to a shift in where body fat is stored—typically moving toward the midsection. Long, exhausting cardio sessions can actually increase cortisol (your stress hormone) and make this worse. The best pivot is toward heavy, controlled strength training to build metabolically active muscle, paired with daily walking to manage stress.

What are the best exercises to relieve pelvic and lower back pain during pregnancy?

Movements that encourage pelvic mobility and glute strength are game-changers here. Cat-cow stretches, bird-dogs, and seated pelvic tilts are fantastic. ACOG guidelines advise avoiding exercises where you are lying flat on your back after the first trimester, as this can compress a major blood vessel and cause dizziness, so we perform these from a hands-and-knees or inclined position.

How soon after a C-section or vaginal birth can I safely start exercising again?

While standard medical clearance usually happens at the 4-to-6-week mark, gentle rehabilitation can start within days of delivery. This includes specific diaphragmatic breathing and gentle pelvic floor activations. As a mom myself, I know the urge to immediately jump back into your old routine is strong, but respecting your body's healing timeline is the most important thing you can do for your long-term strength.