Prenatal coaching (online)
Prenatal Strength Training That Feels Safe, Clear, and Supportive
Trimester-aware strength + core & pelvic floor support so you can stay active, manage symptoms, and feel confident in your body through pregnancy.
Pregnancy-safe strength
Core + pelvic floor-first
Home or gym plans
Safety first—always.
Trimester-based modifications
Symptom-friendly exercise options
Provider clearance respected
Is this for you?
If you’re pregnant and want a plan that’s safe, effective, and tailored to your trimester—this is for you.
You want to…
- Keep lifting (or start) safely during pregnancy
- Manage aches, fatigue, and common pregnancy symptoms
- Feel strong and prepared for birth
You’ll get…
- Clear weekly workouts with modifications
- Core + pelvic floor support you can understand
- Confidence you’re doing the right things
What’s included
A plan built around your trimester, symptoms, and training history.
Trimester-aware strength plan
Safe progressions, smart swaps, and exercise selection that makes sense in pregnancy.
Core + pelvic floor support
Breathing, pressure management, and movement patterns that support your changing body.
Nutrition guidance (optional)
Simple targets, protein/fiber focus, and habits that support energy and recovery.
Prenatal coaching FAQ
Quick answers to the most common pregnancy training questions.
Is it safe to start working out during the first trimester if I wasn't active before?
Yes! The American College of Obstetricians and Gynecologists (ACOG) strongly encourages physical activity during pregnancy, even if you are just starting out. The goal is to build up to 150 minutes of moderate-intensity exercise per week. If you are new to fitness, start slow—like a 15-minute walk or gentle prenatal routine—and remember to prioritize hydration and stay out of extreme heat, which is a big rule of thumb I always remind my clients here in Florida!
How do I modify my core workouts to prevent diastasis recti during pregnancy?
Diastasis recti is the thinning and widening of the connective tissue between your abdominal muscles as your belly grows. To minimize severe separation, we want to manage intra-abdominal pressure. This means avoiding traditional crunches, sit-ups, and full planks once your belly "pops," and instead focusing on deep core breathing and activating your transverse abdominis (your deep, wrap-around core muscles).
Can I still lift heavy weights in my second and third trimesters?
Absolutely. If you were lifting heavy before pregnancy, you can generally continue doing so with your doctor's clearance. The focus simply shifts to modifying your range of motion and stance to accommodate your changing center of gravity. Whether you are deadlifting in a commercial facility or swinging kettlebells in your home gym, we just need to ensure you aren't holding your breath to brace the weight.
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