Category: Prenatal Fitness

Staying active while growing a human is a specialized sport. Here, we debunk the myths and dive into ACOG-recommended movement that supports your changing body. From safe third-trimester routines to pelvic floor prep, this is your guide to a stronger pregnancy and a smoother recovery.

Categories
Postpartum Strength Prenatal Fitness

Valentine’s Couple Workouts for Expecting and New Parents

Valentine’s Day looks a little different when you are expecting a baby or adjusting to life with a newborn. Late nights, changing bodies, and shifting priorities can make it harder to feel connected to your partner. But connection does not have to mean elaborate plans or perfectly curated date nights.

Sometimes, connection looks like moving your body together.

Choosing workouts for expecting and new parents that you can do as a couple is a powerful way to reconnect physically, emotionally, and mentally. Movement becomes shared time, shared effort, and shared support during one of the biggest transitions of your lives.

This Valentine’s Day, consider ditching the pressure and choosing movement as your love language!

Gentle reminder: Always check with your healthcare provider before beginning or continuing exercise during pregnancy or postpartum, and modify as needed based on how your body feels.

Why Partner Connection Matters During Pregnancy and Postpartum

Pregnancy and the postpartum season bring big changes for both parents. Hormones shift. Sleep is disrupted. Roles evolve. It is common for couples to feel slightly out of sync, even when love is strong.

Intentional connection matters more than ever during this stage.

Shared activities help reinforce that you are on the same team. When you move together, you are not just exercising. You are communicating, supporting, and navigating discomfort and progress side by side. That sense of teamwork builds trust and emotional closeness that carries far beyond the workouts itself.

Movement also creates space for conversation without pressure. Walking, stretching, or lifting together often opens the door for connection in a way that sitting across from each other rarely does during busy seasons.

How Exercise Supports Mental Health (Even More When Done Together!)

Exercise has a well documented positive impact on mental health, especially during pregnancy and postpartum. Movement can help reduce stress, improve mood, and support emotional regulation during a time when mental load is often high.

When exercise is shared with someone you love, those benefits are amplified.

Working out together adds emotional safety and encouragement. It helps normalize hard days and celebrate small wins. It can reduce feelings of isolation that are common for new and expecting parents.

If you want a deeper dive into how movement supports emotional well-being during pregnancy, you can explore this topic further in The Connection Between Mental Health and Physical Activity During Pregnancy.

Choosing workouts for expecting and new parents that feel supportive rather than demanding can be a powerful form of self care for both partners.

Why Working Out With a Partner Improves Consistency and Results

One of the biggest barriers to consistent exercise during pregnancy and postpartum is motivation. Energy levels fluctuate. Schedules change, sometimes daily. It is easy for workouts to fall to the bottom of the list.

A partner changes that dynamic.

Working out together increases accountability in a supportive way. You are less likely to skip when someone else is counting on you. Encouragement feels more meaningful when it comes from a partner who understands your season and your limits.

Partner workouts also challenge the idea that pregnancy means you should stop moving or that postpartum recovery has to be all or nothing. If this belief has ever crossed your mind, The Truth About Prenatal Fitness: What’s Actually Safe During Pregnancy is a great resource to help reframe what safe and effective movement really looks like.

Consistency builds confidence, and confidence builds momentum. That momentum is easier to sustain together.

5 Fun Couple Workouts for Expecting and New Parents

These workouts for expecting and new parents are designed to be flexible, low pressure, and adaptable to pregnancy and postpartum life. Focus on connection over intensity and listen to your body.

1. Partner Yoga and Assisted Stretching

A pregnant woman and her partner practicing prenatal yoga and assisted stretching.

Slow, intentional movement can feel especially good during pregnancy and postpartum recovery. Partner assisted stretching allows you to support each other through gentle poses, improve mobility, and focus on breath.

This is an excellent option for winding down in the evening or to start your day with intention and calm.

2. Take a Walk or Hike Together

A happy couple walking together in a park, pushing a stroller with a baby inside. They are surrounded by trees with green leaves and a pathway lined with bricks.

Walking is one of the most underrated forms of exercise. It is accessible, effective, and easy to adapt for pregnancy and postpartum stages.

Add a stroller, carrier, or simply enjoy the quiet together. Walking creates space for conversation and connection while still supporting cardiovascular health.

3. Dance It Out

A happy couple dancing together in a cozy living room, embracing as they prepare for parenthood, with a baby sitting on the floor playing with toys.

Turn on music and move however feels good. This does not need to look like a structured workouts to count!

Dancing releases stress, boosts mood, and brings playfulness into your day. It is a great reminder that movement does not have to be perfect to be beneficial.

4. Partner Strength Circuit

Two exercise mats, one navy blue and one gray, placed on a wooden floor in a cozy living space with a sofa, plants, and dumbbells.

Strength training is incredibly valuable during pregnancy and postpartum when done safely and intentionally.

I have created a fun partner strength circuit designed specifically for new and expecting parents! It includes partner-based movements, encouragement cues, and modifications to support different stages.

You can grab the full printable PDF by entering our email below and make this your Valentine’s workout date at home!

5. Partner Strength Training and Spotting

A male athlete performing a squat with a barbell while his partner provides support and guidance in a gym setting.

If one of you already strength trains, turn it into a shared experience. Take turns lifting while your partner spots, cues form, and provides encouragement.

This style of training builds trust and communication while reinforcing proper technique. Focus on manageable weights, controlled movement, and quality reps rather than pushing beyond limits.

Making Partner Workouts Work With a Newborn

Life with a newborn is unpredictable. That does not mean that movement has to disappear.

Short sessions count. Ten minutes together is still connection! Babies can be nearby, worn, or included. Flexibilty matters more than structure during this stage.

If you are looking for more ideas on how to move together as a family or include older kids, Fun and Engaging Family Activities to Encourage Movement offers inspiration that grows with your kids.

A Valentine’s Reminder for Expecting and New Parents

Valentine’s Day does not need to be extravagant to be meaningful. Sometimes the most powerful way to say, “I love you,” is by showing up, supporting each other, and choosing shared movement in a busy season.

Workouts for expecting and new parents are not about bouncing back or pushing through exhaustion. They are about connection, confidence, and caring for your mental and physical health together.

If you want a simple way to get started, download the Partner Strength Circuit PDF and turn your next workout into a date that strengthens both your body and your bond!

Categories
Postpartum Strength Prenatal Fitness

Pelvic Floor Health for a Strong Pregnancy and Recovery

A pregnant woman performing pelvic floor strengthening exercises.

Pelvic floor health during pregnancy plays a bigger role in how you feel, move, and recover than most people are ever taught. As an ACE Certified Personal Trainer and NASM Women’s Fitness Specialist, I see this gap in education constantly. Many moms only hear about the pelvic floor once something feels “off,” yet these muscles are foundational to strength, confidence, and long term recovery.

Whether you are currently pregnant or navigating postpartum fitness, understanding your pelvic floor can help you move with more ease, feel more supported, and return to exercise with confidence rather than fear.

What Is the Pelvic Floor?

The pelvic floor is a net of muscles that sits at the bottom of your pelvis. Imagine a supportive hammock or trampoline that holds up your internal organs, including the bladder, uterus, and rectum. These muscles are not separate from the rest of your boy. They are an essential part of your core.

Anatomy of the pelvic floor depicted for pregnancy health.
Picture provided by: Foundations Pelvic Health

Your core is often described as a canister or cylinder. The diaphragm is the top, the deep abdominal muscles wrap around the sides, the back muscles provide support, and the pelvic floor is the “floor” of that system. When the pelvic floor is working well, it responds automatically to breathing, movement, and load.

This is why pelvic floor health during pregnancy is about much more than doing Kegels. If you want to explore alternatives, you may enjoy reading 5 Pelvic Floor Exercises That Are Not Kegels, which dives deeper into functional options to strengthen your pelvic floor in a holistic way.

How Pregnancy Changes the Pelvic Floor

During pregnancy, your body adapts in incredible ways. As the uterus grows, it places increasing pressure downward onto the pelvic floor muscles. Over time, these muscles may become stretched and lengthened as they support the weight of your growing baby, amniotic fluid, and placenta.

This stretching is normal. It is not a sign that your body is failing. However, without intentional support, these changes can impact coordination, strength, and recovery later on.

Pelvic floor health during pregnancy is closely connected to posture, breathing patterns, and how to move through daily life. This is one reason core-focused training matters, especially during pregnancy. The Importance of Core Strength During Pregnancy is a great companion read.

Pelvic Floor Health in Postpartum Fitness

After birth, the pelvic floor does not automatically return to its pre-pregnancy function on its own. Muscles may be tender, fatigued, or slow to respond. This is true whether you had a vaginal birth or cesarean delivery.

This is where many moms begin experience leaking, especially during higher impact movements (think: running, jumping, or surprise sneezes).

Postpartum fitness should focus on rebuilding coordination first, then strength. Jumping straight into high impact exercises without restoring this foundation can contribute to leaking, heaviness, or core instability.

There are many myths around bouncing back quickly after birth. Adapting Your Fitness Routine for the Postpartum Phase provides gentle guidance on a safe return to exercise and strength, once cleared by your healthcare team.

Why the Pelvic Floor is the Floor of Your Core

The pelvic floor as part of the core, illustrating the importance of pelvic strength postpartum.
Picture provided by: Pelvic Floor First / Continence Health Australia

The pelvic floor works in sync with your breath. When you inhale, it gently lengthens. When you exhale, it naturally recoils and lifts. This rhythm supports everyday movements like standing, lifting, and walking.

If the pelvic floor is not coordinating well with breathing and core muscles, symptoms can show up. These may include leaking during exercise, feelings of pressure, or difficulty engaging your core.

Supporting pelvic floor health during pregnancy and postpartum is not about gripping or clenching. It is about learning how to relax, respond, and generate strength when needed.

3 Pregnancy-Safe Pelvic Floor Strengthening Moves

These movements focus on awareness, coordination, and functional strength. Always move within a pain-free range and follow guidance from your healthcare team regarding readiness to exercise.

1. Pelvic Floor Breath (Seated or Side Lying)

Pregnant woman practicing pelvic floor breathing exercises on a yoga mat at home with natural light and a potted plant in the background.

This is a gentle awareness focused exercise that teaches the pelvic floor to move with your breath.

Sit comfortably or lie on your side. Inhale slowly through your nose, allowing your ribs and belly to expand. Imagine the pelvic floor softly lowering. As you exhale, feel a gentle lift through the pelvic floor and deep core, like drawing a blueberry upward.

This is not a hard squeeze. Subtle engagement is enough.

2. Quadruped Core and Pelvic Floor Connection

Pregnant woman practicing pelvic floor engagement on a blue mat indoors, kneeling with hands on the floor.

This move integrates gentle activation with movement.

Start on hands and knees with a neutral spine. Inhale to prepare. As you exhale, lightly engage your pelvic floor and deep abs while maintaining spinal alignment. Hold for a few breaths, then relax.

This position reduces pressure and helps build coordination that carries over into daily life.

3. Supported Squat with Breath Coordination

This exercise focuses on strength and coordination and can support labor preparation.

A pregnant woman performing squats using a stability ball and a chair in a well-lit room.

Hold onto a stable surface or use a box or chair for support. Inhale as you slowly lower into the squat, allowing the pelvic floor to lengthen. Exhale as you stand, gently lifting through the pelvic floor and core.

This mirrors how your body manages pressure during functional movement and birth. For more labor supportive exercises, explore Preparing for Labor: Exercises That May Help.

When to Seek Additional Support

If you experience persistent leaking, pelvic pain, heaviness, or discomfort during exercise, it may be helpful to work with a pelvic floor physical therapist. Seeking support is proactive, not a sign of weakness.

Always defer to your healthcare provider for clearance before starting or progressing exercise during pregnancy and postpartum. Your body’s needs are individual, and honoring that is part of strong recovery.

Continue Supporting Your Pelvic Floor

If you want structured, guided support beyond individual exercises, my programs are designed to meet you exactly where you are.

Bump-to-Baby supports you through pregnancy and into postpartum with intentional core and pelvic floor focused training.

Core and Restore: No Leak Physique is ideal for postpartum moms who want to rebuild strength, improve coordination, and feel confident returning to workouts without fear of leaking.

I created both programs to prioritize pelvic floor health during pregnancy and recovery, without extremes or pressure to rush. During my postpartum period, I experienced Pelvic Floor Dysfunction (PFD), and used my experience and science-backed pelvic floor strengthening to design an exercise program that helps you rebuild a stronger, healthier pelvic floor and core to support a busy life without leaks!

Final Encouragement

Your pelvic floor is not fragile. It is adaptable, responsive, and capable of supporting you through pregnancy, birth, and motherhood when trained with intention.

Strong recovery starts with understanding your body and giving it what it needs, one breath and one movement at a time. You’ve got this, mama!

join the tfc community!

subscribe to be best friends 🤍

Weekly wellness tips & mom support, straight to your inbox đź’Ś

Categories
Prenatal Fitness

Why Pregnancy Is Exhausting and How to Feel Better

If you’re pregnant and constantly tired, even on days when you “didn’t do much,” you are not alone. Many expecting moms are searching for ways to boost energy during pregnancy, only to feel frustrated when typical advice like “get more sleep” doesn’t seem to touch the depth of their exhaustion. Here’s the truth that often gets overlooked: pregnancy is one of the most physically demanding experiences the human body can go through, and feeling tired is not a failure. It’s feedback.

This post is here to help you understand why pregnancy feels so exhausting and, more importantly, how to support your energy naturally in a way that works with your body rather than against it.

Pregnancy is Physically Demanding in Ways We Don’t Talk About Enough

Let’s start with the part most people don’t tell you.

Infographic comparing the energy demands of pregnancy to running a marathon, highlighting the increased basal metabolic rate and the physiological changes involved.

During pregnancy, your body operates at roughly 2.2 times your basal metabolic rate (BMR) for about 280 days. For context, the upper limit of sustainable human energy expenditure is about 2.5x BMR. Running a marathon also sits around 2.2x BMR.

That means pregnancy is comparable to running a marathon…every single day…for months.

Your body is building a whole human, creating a new organ, increasing blood volume, shifting hormones, supporting fetal growth, preparing for birth and delivery…and recovery! Of course you’re tired!

This level of sustained physical output is incredibly demanding, and acknowledging that reality is often the first step toward feeling better. You don’t need to push harder, you need support and grace.

Listen to Your Body First: Rest is Not Giving Up

One of the most powerful ways to boost energy during pregnancy is also the simplest and the hardest to accept: rest when your body asks for it.

There’s a difference between discomfort and depletion. Pregnancy fatigue is often your body signaling that it needs recovery, not motivation. Ignoring that signal can lead to deeper exhaustion, increased stress, and slower recovery over time.

This might look like:

  • Going to bed earlier
  • Taking breaks during the day
  • Ajusting workout intensity
  • Letting go of unrealistic productivity expectations

If fatigue feels sudden, extreme, or unlike anything you’ve experienced before, it’s always wise to check in with your healthcare provider. But for many moms, ongoing tiredness is a normal physiological response to pregnancy itself.

NSDR: Deep Rest Without Needing to Sleep

Sleep isn;t always accessible during pregnancy. Between discomfort, frequent bathroom trips, and busy schedules, naps are not guaranteed. That’s where NSDR (non sleep deep rest) can be incredibly helpful.

NSDR allows your nervous system to downshift into a restorative state without actually falling asleep. It helps reduce stress hormones and can noticeably improve energy levels.

Simple ways to practice NSDR:

  • Lying down with your eyes closed and focusing on slow breathing
  • Guideed body scnas
  • Listening to an NSDR or yoga nidra style audio for 10- 20 minutes

Think of this as giving your body a reset, even when sleep isn’t an option.

Meditation and Breathing That Supports Energy

Energy isn’t just physical. It’s also neurological.

When your nervous system is constantly in a heightened state, your body burns through energy faster. Gentle meditation and breathing practices help regulate that system so energy can be used more efficiently.

Try starting with:

  • Slow nasal breathing
  • Longer exhales than inhales
  • Short, consistent sessions rather than long practices

Even a few minutes can create noticeable shifts, especially when practiced regularly.

Exercise That Boosts Energy Versus Drains It

Movement can be one of the best ways to boost energy during pregnancy, but only when it’s done intentionally.

Movement that often supports energy:
  • Walking
  • Prenatal strength training
  • Low to moderate intensity workouts
  • Short, consistent sessions that leave you feeling capable afterward
Movement that often drains energy:
  • High intensity workouts without enough recovery
  • Long duration cardio sessions
  • Pushing through fatigue
  • Trying to match pre-pregnancy performance

A helpful rule of thumb is to finish movement feeling like you could do a little more. Pregnancy is not the season to empty the tank.

This is where structured prenatal training can make a huge difference! If you’re looking for guidance for your prenatal fitness journey, I would love to help! I am an ACE Certified Personal Trainer and NASM Women’s Fitness Specialist with an emphasis on pre-/post-natal education, and I offer in-person training, online virtual coaching, and program design to ensure your fitness needs are met in a supportive and compassionate way. Contact me for a free consultation or browse my ready-to-go prenatal programs today!

ready to take charge of your energy?

Nutrition That Supports Sustained Energy

Eating a well-balanced diet is a great way to help boost energy during pregnancy

Food is fuel, but not all fuel works the same.

To support stable energy levels during pregnancy, focus on:

  • Protein at every meal to support tissue growth and blood sugar balance
  • Healthy fats for sustained energy and hormone support
  • Consistent meals and snacks to avoid big energy crashes
  • Hydration throughout the day

Rather than chasing quick fixes, aim for nourishment that keeps your energy steady.

It’s also important to ensure you are eating enough. The old adage of “eating for two” isn’t quite right, but you do need to increase your caloric intake during pregnancy to support the high physiological demands on your body in pregnancy!

Pregnancy calls for an additional 250-350 calories, on top of your body’s maintenance calorie budget (not the amount of calories you eat when trying to lose weight!). Unsure what that looks like? Check out our FREE calorie calculator to get a tailored maintenance calorie, adjusted for pregnancy or breastfeeding!

Energy Is Holistic, Not a Single Fix

There’s no one trick to feeling energized during pregnancy. Supporting energy comes from layering habits that respect your body’s workload.

That includes:

  • Rest and recovery
  • Nervous system regulation
  • Intentional movement
  • Adequate nutrition
  • Compassion for the season you’re in

When these pieces work together, energy becomes more sustainable and less forced.

How This Shows Up in the Bump to Baby Program

Pregnant woman exercising with dumbbells while sitting on a stability ball in a bright room.

Bump-to-Baby Full Prenatal and Postpartum Exercise Program

This philosophy is exactly why the Bump to Baby Program exists.

It’s designed to support pregnant moms through strength training, recovery, and movement that honors the reality of pregnancy. Instead of pushing harder, the program focuses on building resilience, preserving energy, and preparing your body for birth and postpartum recovery without burnout.

If you’re looking for guidance that adapts to your energy levels and changes with you through pregnancy, this program was built with you in mind.

check it out!

You’re Not Lazy. You’re Pregnant!

If there’s one message to take with you, let it be this: feeling exhausted does not mean you’re doing something wrong.

Your body is performing an extraordinary amount of work every single day. When you support it instead of fighting it, energy becomes something you protect and rebuild, not something you constantly chase.

And that shift alone can make pregnancy feel a little lighter.

Additional Resources for Pregnancy Energy Support

If you’re navigating pregnancy fatigue and want more support, these resources may help you go deeper:

On The Fitness Cult
Trusted External Resource

Gentle reminder: while education is empowering, always consult your healthcare provider if fatigue feels extreme, sudden, or concerning.

join the tfc community!

subscribe to be best friends 🤍

Weekly wellness tips & mom support, straight to your inbox đź’Ś

Categories
Postpartum Strength Prenatal Fitness

How to Build Sustainable Fitness Goals as a Mom

If you are a mom who has ever set a fitness goal with the best intentions only to feel like real life immediately got in the way, you are not alone. Motherhood changes your time, your energy, your body, and your priorities. Yet so much fitness advice still assumes unlimited time, uninterrupted workouts, and a perfectly predictable schedule.

Sustainable fitness goals for moms are not about doing more. They are about planning for your real life, honoring your current season, and creating goals that support you rather than drain you. When fitness fits into your life instead of competing with it, consistency becomes possible!

Let’s walk through how to build sustainable fitness goals step by step, without guilt, burnout, or unrealistic expectations.

Step 1: Plan for Your Real Life (Not Your Ideal Life!)

One of the biggest mistakes we make as moms when setting fitness goals is planning as if we still have the same time and flexibility we did before kids. Waiting for the “perfect” time often leads to weeks or months of doing nothing at all.

I learned this lesson the hard way. Before motherhood, I loved lifting heavy weights and chasing strength goals like squatting and deadlifting twice my body weight. I had the time to train for long sessions, recover properly, and focus on performance-based goals.

After becoming a mom, I kept waiting for a window where I could carve out an hour or more to go to the gym. That window rarely came and, even when it did, it was far harder to step away than I had anticipated. After about a month of waiting, I finally grabbed my light weights and committed to a 15-minute circuit in my living room while my daughter napped. That simple decision changed everything.

Once I stopped waiting for ideal conditions and started planning for reality, consistency followed. Shorter workouts, flexible timing, and removing barriers like childcare made movement doable again.

If this feels familiar, you may find this helpful too: How to Fit Fitness into a Busy Mom Schedule.

Step 2: Use SMART Goals – Without Perfection Pressure

SMART Goals can be incredibly helpful when they are adapted for mom life! Instead of rigid expectations, think of them as a framework that creates clarity and direction.

SMART stands for specific, measurable, achievable, relevant, and time-bound. A sustainable fitness goal is one that fits your current season and still moves you forward.

For me, one of the most meaningful SMART goals I set was running 500 miles over the course of 2025. Running is something I have always genuinely enjoyed, and it was logistically accessible because I could take my daughter with me. The goal was specific and measurable, but it was also flexible. Some weeks included long runs, others included stroller walks or short jogs. Every mile still counted!

This approach mirrors what I share in Changing the Way You Goal-Set through SMART Goals and How to Set Realistic Fitness Goals During Pregnancy, where structure meets real-life and compassion.

I love to say, “a little bit of anything is still more than a whole lotta nothin’!”

Step 3: Blend Movement Into Daily Life

Not all movement has to look like a traditional workout to matter. This is where NEAT, or non-exercise activity thermogenesis, comes in. NEAT includes all the movement you do outside of formal exercise and it plays a meaningful role in daily energy expenditure and overall health.

As a mom, I started sneaking movement into everyday moments. While bouncing my daughter to sleep, I would stand and do squats or walking lunges. I did weighted glute bridges with her sitting on my lap and “bench pressed” her during playtime. During tummy time, I held planks over her as she crawled around.

These 2-3 minute bursts may not have seemed like much, but they added up. Even though they looked different from my old gym sessions, I could feel my strength rebuilding. Mentally, the pressure lifted too. Movement became something I could sprinkle into my day where it worked rather than something I had to carve out precious time for.

This mindset pairs beautifully with Family-Friendly Workouts: Staying Active with Your Kids; give it a read for more ideas on incorporating NEAT movements!

Step 4: Honor Your Season of Motherhood

Your fitness goals should reflect where you are right now, not where you used to be or even where you think you”should” be.

Postpartum recovery, pregnancy, sleep deprivation, mental health, and physical healing all matter. There were periods during my 500-mile year where running had to pause due to pelvic floor dysfunction. I felt anxious before runs and found myself procrastinating or avoiding them altogether. Postpartum depression made even just leaving the house feel overwhelming some days.

Instead of quitting, I focused on rebuilding strength, adjusting expectations, and returning to my goal gently. On days when I did not have the strength to do it for myself, I reminded myself that I was doing this for my daughter. That anchor mattered.

If you are navigating a similar season, you are not alone! Postpartum Fitness: Getting Back on Track After Baby may offer additional reassurance.

Step 5: Lean Into Accountability and Community

Motivation comes and goes. Accountability and community help you keep showing up when motivation dips.

One of the biggest reasons the 500-mile goal worked was because it was cumulative and flexible. It was not something I could cram in at the last minute, but it also did not require perfection. Some days felt hard. Other days felt surprisingly easy. Over time, the miles added up.

When I finally reached mile 500 in December, I was surprised by how emotional it felt. The goal felt so well-earned. It reminded me that sustainable goals are not about pushing harder every day, they are about returning again and again, even after setbacks.

That experience is what inspired the Fitty 500. It’s designed to give moms a supportive, motivating community where every step counts and consistency is celebrated!

If building a support system feels hard right now, Building a Support System for Your Fitness Journey as a New Mom is a great place to start.

Join the Fitty 500

A fitness challenge shirt laid out on a wooden floor beside a medal and a pair of athletic shoes, with a cozy living room in the background.

If you are looking for a motivating, community-driven way to build sustainable fitness habits, the Fitty 500 is exactly what you need! Whether you walk, jog, run or hike, every mile counts! You can bring you kids, move at your own pace, and build momentum over time.

This challenge is about showing up imperfectly, celebrating progress, and proving to yourself that fitness can fit into mom life.

A Gentle Reminder Before You Go

To the moms who feel like they are failing at fitness right now, I see you. The struggle is not a lack of willpower or discipline. It is time, resources, and the mental load that comes with motherhood.

Let go of waiting for the perfect moment. Let go of guilt over goals that no longer fit. Your life is different now, and that is beautiful! Your fitness goals can be different too, and still powerful.

Sustainable fitness is not about doing it all. It is about doing what you can, where you are, and trusting that even small efforts add up to big results over time.

join the tfc community!

subscribe to be best friends 🤍

Weekly wellness tips & mom support, straight to your inbox đź’Ś

Categories
Nutrition & Fuel Postpartum Strength Prenatal Fitness

Easy High-Protein Nutrition Swaps for Pregnancy and Postpartum

Pregnancy and postpartum nutrition does not need to be complicated to be effective. In fact, some of the most powerful changes come from simple, intentional swaps that support your body’s increased demands without adding mental load.

As an ACE Certified Fitness Nutrition Specialist and NASM Women’s Fitness Specialist, I see this every day with prenatal and postpartum clients. When nutrition is action-oriented, protein-forward, and realistic for busy moms, consistency becomes possible and results follow!

This post focuses on high-protein nutrition swaps that support strength, recovery, hormone health, and energy during pregnancy and postpartum, whether you are breastfeeding or not.

Why High-Protein Nutrition Matters During Pregnancy and Postpartum

Your body is doing more than ever this season, mama!

Protein plays a critical role in:

  • Muscle maintenance and repair as your body adapts to pregnancy and returns postpartum
  • Tissue healing after birth
  • Supporting lean mass during fat loss or body recomposition
  • Milk production for breastfeeding moms
  • Blood sugar stability and sustained energy

Many moms unintentionally under-eat protein, especially during postpartum when appetite cues can be inconsistent and meals feel rushed. Prioritizing high-protein nutrition helps anchor your meals and snacks so your body gets what it needs even on busy days.

Simple High-Protein Nutrition Swaps You Can Start Today

These swaps are designed to be easy, accessible, and repeatable. No fancy recipes required!

Snack Swaps

Instead of:

  • Crackers or pretzels alone

Try:

  • Crackers with cottage cheese or Greek yogurt dip
  • A protein bar with at least 15-20g protein
  • Jerky or meat sticks paired with fruit

If you want grab-and-go options, check out The Best High-protein Snacks on Amazon for Busy Moms and Health-Minded Eaters. This is a great internal resources to keep handy for postpartum survival mode.

Breakfast Swaps

Instead of:

  • Toast with butter or jam
  • Oatmeal made with water

Try:

  • Eggs with toast and fruit
  • Greek yogurt with berries and nut butter
  • Oatmeal made with milk or protein powder stirred in

Starting your day with protein helps regulate appetite, energy, and blood sugar for hours.

Lunch and Dinner Swaps

Instead of:

  • Salad with minimal protein
  • Pasta dishes with very little protein

Try:

  • Add grilled chicken, salmon, tofu, or lentils to salads
  • Swap regular noodles for protein pasta made from chickpeas
  • Choose protein-first bowls and add carbs and fast around it
  • Double the protein portion before adding extra starches

A helpful mindset shift: build the meal around protein first, then layer in carbs and healthy fats.

Protein and Postpartum Recovery

Postpartum recovery is not just about rest. It is about rebuilding.

Protein supports:

  • Healing of connective tissue and muscle
  • Recovery from pregnancy and birth
  • Preserving muscle mass as activity levels change

For breastfeeding moms, protein needs are often even higher due to milk production demands. For non-breastfeeding moms, protein remains essential for hormone regulation, metabolism, and body composition goals.

Regardless of feeding method, protein is foundational.

The Role of Healthy Fats in Milk Production and Hormone Health

Protein gets a lot of attention, but healthy fats matter too, especially postpartum.

Healthy fats support:

  • Milk production and milk quality
  • Hormone regulation
  • Brain health for both mom and baby
  • Satiety and nutrient absorption

Simple fat-forward swaps:

  • Add avocado or olive oils to meals
  • Choose full-fat dairy if tolerated
  • Include nuts, seeds, and fatty fish regularly

Protein and fat together create meals that keep you full. energized, and hormonally supported.

Why Macro Tracking Can Be a Game-Changer

Let’s be direct. Guessing often leads to under-fueling.

Macro tracking is not about restriction, it’s about clarity.

Tracking macros helps you:

  • Ensure you are eating enough protein
  • Protein balance carbs and fats for energy and milk production
  • Adjust intake based on goals, activity level, and postpartum stage
  • Remove guilt and confusion around food choices

You do not need to track forever! But tracking for a short period can reveal gaps or over-/under-eating habits you didn’t realize were there.

Personalized Support That Meets You Where You Are

If you want a clear starting point without overthinking it:

This gves you:

  • Protein targets aligned with pregnancy or postpartum needs
  • Balanced fat and carb ranges for energy and hormone health
  • A clear framework you can follow confidently

This is especially helpful if you are returning to workouts, navigating body composition changes, or breastfeeding and unsure how much is enough.

You deserve nutrition guidance that supports your body, not overwhelms it!

Final Encouragement

You do not need perfection to see progress.

A few intentional high-protein nutrition swaps, paired with adequate fats and a clear macro framework, can dramatically improve how you feel during pregnancy and postpartum.

Fueling yourself is not selfish. It is foundational.

If you are ready to take the guesswork out, start with the calculator, get your macros, and build from there. Your body will thank you!

join the tfc community!

subscribe to be best friends 🤍

Weekly wellness tips & mom support, straight to your inbox đź’Ś

Categories
Postpartum Strength Prenatal Fitness

From Birth to Beyond: Understanding the Postpartum Recovery Timeline

Bringing a baby into the world changes everything, including your body, your priorities, and your expectations of yourself. Yet so many postpartum parents are left wondering the same thing: Is this normal?

Postpartum recovery is not a straight line and it certainly does not follow a universal timeline. Healing looks different for every body, every birth experience, and every season of life. Whether you are weeks postpartum or nearing your baby’s first birthday, understanding what recovery can look like helps you move forward with confidence instead of comparison.

This guide walks through a generalized postpartum recovery timeline, what sensations any symptoms are common, what deserves extra support, and how to rebuild your strength safely and sustainably during the first year after birth.

Before You Begin: A Medical Clearance Reminder

Before starting or resuming exercise postpartum, it’s important to receive medical clearance from your healthcare provider. Clearance simply means your body is medically stable, not that it is ready for high intensity workouts or impact.

Vaginal births, cesarean births, assisted deliveries, and complicated pregnancies all place different demands on the body. Even with clearance, your tissues, pelvic floor, and core still require thoughtful rebuilding. This is where gradual progression and body awareness matter the most!

A Generalized Postpartum Recovery Timeline

Rather than rigid dates and milestones, think of postpartum recovery as overlapping phases that unfold over the first year. Recovery may present as a blending of phases versus weeks postpartum, and may not always follow a linear or chronological order.

Early Postpartum: Connection and Circulation

Typically weeks 0 through 6

This phase is about recovery, not fitness. Gentle movement supports circulation, reduces stiffness, and helps you reconnect with your body. Think about this time as an opportunity to reacquaint yourself with your body as it undergoes yet another massive shift and change from pregnancy to delivery and postpartum.

Helpful focus areas include:

  • Short walks as tolerated
  • Gentle breathing patterns
  • Light mobility, stretching, and joint care
  • Rest and recovery

If something increases pain, pressure, leaking, or fatigue that lingers, it’s a sign to slow down.

Foundational Rebuild: Stability and Awareness

Roughly weeks 6 through 16, with wide variation

As your body heals, this phase introduces intentional movement without rushing intensity. This is a time where you can begin to rebuild your strength, starting slowly and working your way up gradually to more challenging exercises and movements.

The “fourth trimester” is the last piece of the pregnancy puzzle, and lasts until 12 weeks postpartum. During this time frame, it is especially important to approach fitness as an opportunity to begin rebuilding strength and cardio capacity to feel your best, rather than pushing for rapid weight loss. Your hormones are still adjusting and re-leveling after pregnancy and delivery; losing too much weight too quickly or pushing to do too much too soon can throw off the balance your body and brain are trying to achieve.

Helpful focus areas include:

  • Gentle core and pelvic floor coordination
  • Low impact cardio (gradually build up)
  • Mobility and controlled strength work
  • Learning how to engage without bracing or bearing down

Check out Adapting Your Fitness Routine for the Postpartum Phase for more on this.

This stage sets the foundation for everything that comes next!

Progressive Strength and Return to Impact

From several months postpartum through the first year

This phase looks different for everyone. Some parents feel ready sooner, others later. The goal is gradual progression, not returning to pre-pregnancy routines overnight.

When in doubt, work closely with your healthcare team, a certified postnatal fitness trainer, or other qualified professionals to ensure you are progressing at a safe and appropriate rate for your body and your healing. Fitness should be something that improves your life, not punishes you!

Helpful focus areas include:

  • Progressive strength training
  • Increasing cardiovascular challenge
  • Preparing tissues for impact
  • Monitoring symptoms as intensity increases

Progress should feel empowering, not draining.

Read Postpartum Fitness: Getting Back on Track After Baby to learn more.

Listening to Your Body’s Signals

Our bodies communicate with us constantly. Learning to listen helps you train smarter, recover faster, and feel better.

Signals to pay attention to include:

  • Pelvic pressure or heaviness
  • Leaking urine or gas
  • Pain during or after movement
  • Abdominal doming or coning
  • Lingering fatigue or soreness

These are not signs of weakness. They are information that your body needs a different approach or is asking for additional support.

Healing Is Not Linear

You may feel strong one week and exhausted the next. Sleep deprivation, stress, feeding demands, nutrition, and hormonal shifts all influence recovery.

A slower week is not a setback, it’s part of the process. Adjusting your training does not mean you are moving backward. It means you are responding wisely to what your body needs right now!

Rest Is Part of the Healing Process

Rest is not optional postpartum. It is a requirement for tissue repair, hormonal balance, and nervous system regulation.

Recovery happens when you rest, fuel your body, and reduce stress. Movement supports healing, but only when paired with adequate recovery.

Giving yourself permission to rest is one of the most powerful choices you can make during this season.

Pelvic Floor Dysfunction: What to Know

Pelvic floor dysfunction (PFD) occurs when the muscles of the pelvic floor are not coordinating optimally. This can show up as weakness, tension, or a mix of both.

Common signs include:

  • Urinary or fecal leakage
  • Pelvic heaviness or pressure
  • Pain with exercise or intimacy
  • Difficulty engaging or relaxing the pelvic floor

Red flags that warrant professional support:

  • Symptoms that worsen with time
  • Pain that limits daily movement
  • Leaking that persists beyond early postpartum
  • A feeling that something is falling or bulging

Pelvic floor physical therapy is a highly effective, evidence based option that helps many postpartum parents return to movement safely and confidently.

Diastasis Recti: Understanding Core Healing

Diastasis recti is the natural separation of the abdominal muscles that occurs during pregnancy. Separation alone is not the issue. Function is what matters.

Common signs include:

  • Abdominal doming or coning with movement
  • Difficulty generating core tension
  • Lower back or pelvic discomfort

Red flags include:

  • Bulging that worsens with exercise
  • Pain or instability
  • Inability to manage pressure during movement

Targeted core training and proper breathing strategies can significantly improve function and support long term recovery.

Nutrition Matters More Than You Think

Healing requires fuel. Adequate nutrition supports tissue repair, hormone balance, energy levels, and milk production if you are nursing.

Protein plays a critical role in:

  • Muscle repair
  • Connective tissue healing
  • Strength rebuilding

If you are breastfeeding, both protein and fat are essential to support milk production and overall energy demands.

If you are unsure whether you are eating enough to support recovery, you can use my free calorie calculator to get a personalized estimate. For those who want deeper guidance, you can also receive a custom macro breakdown for just $0.99, tailored to your body and goals.

This small step can make a meaningful difference in how you feel and recover!

Supportive Next Steps for Core and Pelvic Floor Recovery

If leaking, core weakness, or uncertainty around exercise has been holding you back, you do not have to navigate this alone.

Core & Restore: No Leak Physique is designed specifically for postpartum bodies that want to rebuild strength safely, confidently, and without fear of symptoms returning.

This program is for you if:

  • You want to strengthen your core without making symptoms worse
  • You are tired of guessing what exercises are safe
  • You want a structured, progressive plan that respects postpartum healing

Your body deserves the support to return to strength and feeling good!

I’m ready to start rebuilding my strength!
I have questions

A Final Reminder

Postpartum recovery is not about bouncing back. It is about rebuilding forward.

Your body carried life. It deserves patience, nourishment, rest, and thoughtful movement. Wherever you are in your first postpartum year, you are not behind. You are exactly where you need to be.

join the tfc community!

subscribe to be best friends 🤍

Weekly wellness tips & mom support, straight to your inbox đź’Ś

Categories
Prenatal Fitness

How to Build a Pregnancy Safe Home Gym Without Overcomplicating It

Your whole life changes when you become pregnant; and although you still want to look after your health (now, especially!), your priorities shift and your time and focus often goes elsewhere. Getting to the gym becomes more difficult with pregnancy fatigue or finding newborn childcare, so you turn to home workouts. But, when you’re pregnant or newly postpartum, the idea of “building a home gym” can get real overwhelming, real quick. Expensive equipment, limited space, unpredictable energy levels, and a body that’s changing week to week can make fitness feel like it’s falling farther and farther down the priorities list.

Here’s the good news: you don’t need a full garage gym or fancy machines to stay active during pregnancy or ease back into movement postpartum. A pregnancy safe home gym should feel supportive, not complicated. The goal is streamlined efficiency, functional fitness, and tools that meet you where you are on any given day.

This guide is designed specifically for beginners who want safe, effective pregnancy workouts and postpartum workouts at home using minimal equipment that actually gets used!

A Quick Note on Gear Links

Some of the equipment mentioned below May be linked through Amazon affiliate links. This means I may earn a small commission at no extra cost to you. I only recommend tools I genuinely believe are helpful for pregnancy-safe workouts and postpartum recovery.

The Philosophy Behind a Pregnancy and Postpartum Home Gym

Before we talk equipment, it helps to reframe what a “home gym” really is during this season.

This is not about chasing intensity, burning the most calories, or recreating your pre-pregnancy routine. It is about:

  • Supporting daily movement and energu
  • Building strength that carries over into real life
  • Reducing friction so workouts feel doable, even on low motivation days
  • Creating a space that adapts across all trimesters and postpartum

If this resonates, you may also enjoy reading How to Set Realistic Fitness Goals During Pregnancy, which dives deeper into aligning expectations with what your body actually needs right now.

Core Home Gym Essentials (The Non-Negotiables)

These are the foundational pieces I recommend for nearly every pregnant and postpartum client (and the equipment I kept coming back to throughout my pregnancy and postpartum recovery!). Simple, versatile, and beginner-friendly. Check out my full gear lists for Pregnancy & Postpartum, Family Fitness, Essentials, and Snacks here.

Stability Ball

A stability ball is one of the most valuable tools you can own during pregnancy and postpartum.

It supports:

  • Core engagement without strain
  • Posture and spinal mobility
  • Hip mobility and pelvic comfort
  • Gentle movement on days when energy is low

It can also be used for seated exercises, wall support, stretching, and postpartum core reconnection. My daughter also got plenty of use out of our stability ball, too! We used it to mix up tummy time and I would sit on it to bounce her when my legs were exhausted from standing and bouncing.

You’ll see this used frequently in pregnancy workouts designed for all trimesters. For specific movement ideas, check out Safe Exercises for Each Trimester of Pregnancy.

Open Handle Resistance Bands

Open handle resistance bands are ideal for beginners, travelers, or those who are looking to pack a lot of punch in a small home gym space. They allow controlled, joint-friendly strength training.

They’re especially helpful for:

  • Upper body and posture work
  • Back and shoulder strength
  • Modifying resistance as your body changes

Unlike heavy weights, bands offer flexibility and scalability, making them a safe choice for pregnancy safe workouts and early postpartum movement.

Mini Loop Hip Bands

Mini loop bands may be small, but they’re incredibly effective.

They help support:

  • Glute activation
  • Hip and pelvic stability
  • Lower body strength without heavy load

These are excellent for short, efficient home workouts and are especially useful for supporting the hips and lower back as your center of gravity shifts.

Yoga Mat

A quality yoga mat provides comfort and stability for floor based movement, stretching, and core work.

During pregnancy and postpartum, a mat becomes your foundation for:

  • Gentle mobility sessions
  • Breathing and core reconnection
  • Stretching and recovery

If you’re working through fatigue or low motivation, simply rolling out your mat can be a powerful cue to move, even if it’s just for five minutes.

For more on navigating low energy days, Coping with Pregnancy Fatigue: Tips for Busy Moms is a great companion read.

Yoga Block

A yoga block is an underrated support tool, especially as balance and flexibility change.

It can be used to:

  • Modify exercises safely
  • Improve balance and stability
  • Reduce strain during stretches

This is a small investment that adds a lot of confidence to pregnancy workouts, especially for beginners.

Nice to Have Extras (Optional, Not Required)

If budget and space allow, these tools can enhance your setup, but are not essential to get started.

Dumbbells

Light to moderate dumbbells can be helpful in achieving progressive overload to build strength. Adjustable weights help keep space minimal and cost low. Here are a pair of 2lb-5lb adjustable dumbbells, and a super versatile weight that can be dumbbells, a barbell, or a kettlebell up to 90lb or two 45lb.

These are best introduced when:

  • Movement feels stable and controlled
  • You’re ready to gradually increase load
  • You feel confident in your movement patterns and form

Not sure when to add weights back in to your routine? Postpartum Fitness: Getting Back on Track After Baby walks through that transition in more detail.

Stretch Strap

A stretch strap allows you to improve flexibility and mobility without forcing range of motion.

This is especially helpful during pregnancy when joints are more relaxed and over-stretching can be a concern. It’s also great postpartum for easing stiffness from feeding, carrying, and disrupted sleep.

What You Don’t Need (And Why Less Is More)

You don’t need cardio machines, complex rigs, or trendy gadgets to get effective home workouts.

In fact, too much equipment often leads to:

  • Decision fatigue
  • Cluttered space
  • Less consistency

A simple setup encourages you to focus on movement quality, not quantity. If you want to explore this idea further, Fitness Gear and Equipment for Moms: What You Really Need breaks it down beautifully.

How This Setup Grows With You From Pregnancy to Postpartum

One of the biggest benefits of this minimalist approach is adaptability.

  • During pregnancy, exercises can be modified trimester by trimester. If you’re approaching the final weeks, How to Exercise Safely in the Third Trimester is a must read.
  • Postpartum, the same tools support core reconnection, gradual strength building, and low impact progressions.

This is exactly why I built my Bump-to-Baby program around these essentials. The program guides you through safe, effective workouts from pregnancy through postpartum using equipment you already have at home, without guesswork or overwhelm.

If you’re looking for a structured plan that grows with you, this can be a great next step.

Budget Friendly Considerations

You don’t need to buy everything at once. Many moms start with just a mat and bands, then build from there.

If you’re working within a tight budget, Build Your Home Gym for Under $500 outlines how to prioritize purchases without sacrificing safety or effectiveness.

Your Home Gym Is a Form of Support

Your home gym doesn’t need to be perfect, it just needs to feel accessible.

When movement is simple, supportive, and realistic, consistency follows. Whether you’re easing into pregnancy workouts or reconnecting with your body postpartum, the right tools can make movement feel like care instead of pressure.

If you’d like guidance on how to use this equipment safely and effectively, explore the Bump-to-Baby prenatal and postpartum program or join my email list for weekly education, encouragement, and realistic fitness support for motherhood!

join the tfc community!

subscribe to be best friends 🤍

Weekly wellness tips & mom support, straight to your inbox đź’Ś

Categories
Prenatal Fitness

The Truth About Prenatal Fitness: What’s Actually Safe During Pregnancy

Pregnancy is one of the most incredibly demanding seasons a body will ever move through. And despite that, it is also one of the seasons where people receive the most confusing, outdated, and flat out incorrect advice about exercise. If you have ever been told to “take it easy,” “avoid lifting,” or “stay off your feet,” you are far from alone.

Today we are cutting through the noise and getting to the truth about prenatal fitness so you can feel confident, capable, and supported every step of the way.

Before we get into the research and the myth-busting, here is a little insight into my own experience. I am a fitness trainer and a certified pre- and postnatal specialist, so I was fortunate to be walking into pregnancy with confidence and a solid understanding of what is safe and beneficial. What I didn’t expect was just how hard the first trimester would hit me. Morning sickness, endless nausea, vomiting, and a deep, bone level fatigue made any kind of movement feel nearly impossible some days. On many days, in fact, my “workout” was a slow walk around the block with several stops to fight waves of nausea.

But something surprised me. On the days I managed to get outside for even a short 20-minute stroller, my mood, nausea, and energy shifted dramatically. The movement I did manage wasn’t glamorous, but it mattered. And that truth became an anchor throughout my pregnancy.

Once I reached my second trimester and the fog lifted, I was able to return to most of my pre-pregnancy exercise routine, with some thoughtful modifications, of course. I swapped out running for lower-impact options like walking or light jogging, adjusted core and balance work, and lifted a bit lighter since simply existing felt more demanding. But I moved, and I felt better for it. And even when people told me I shouldn’t lift or should stay off my feet, I continued to move with confidence because I knew the science said otherwise.

That experience is exactly why this post matters. You deserve clarity, not fear-based advice. You deserve peace of mind that you can feel strong and capable throughout your entire pregnancy. So let’s dive in!

What ACOG Recommends About Exercise in Pregnancy

The American College of Obstetricians and Gynecologists (ACOG) is clear: exercise during pregnancy is not only safe for most people, it is recommended. Regular movement is linked to full-term pregnancies and healthier outcomes for both mom and baby.

Research shows that babies born of active pregnancies often have higher lean mass, higher cognitive scores, higher APGAR scores, and lower birth complications rates. Your activity during pregnancy truly supports your baby’s long-term development!

If you want support choosing safe movements for each stage, explore these resources:

Myth One: Pregnant People Shouldn’t Do Strenuous Activity

This is one of the oldest myths in the book. The truth is that pregnancy already places your body in a highly active metabolic state. For roughly 280 days, you are naturally operating at about 2.2 times your resting metabolic rate. For comparison, human capacity is thought to be around 2.5 times your metabolic rate, and running a marathon sits around 2 to 2.3 times your metabolic rate. In other words, you are working harder just by being pregnant.

So what does this mean for exercise?

It means your body is built to move, and movement is safe and beneficial when done with awareness. What pregnancy does not require is pushing for new PRs or ignoring your body’s signals. Instead, let your body set the pace. Think progressive, not punishing. Think purposeful, not maximal.

Exercise during pregnancy helps:

  • Manage chronic pain
  • Prepare your body for labor and delivery
  • Support a smoother postpartum healing process
  • Stabilize your mood and manage stress

During my own pregnancy, I lowered my intensity a bit and swapped higher impact workouts for options that felt more revitalizing. I still enjoyed my workouts and genuinely felt better both mentally and physically for doing them! When I added prenatal yoga and daily stretching my back pain improved dramatically, which made daily life more comfortable and helped me to get better sleep.

For guidance on staying injury-free and preparing your body for birth, see:

Myth Two: Pregnant People Should Avoid Core Workouts

This misconception often comes from a place of fear, but it misses the bigger picture. Your core is responsible for supporting your body through pregnancy, labor, delivery, and postpartum healing. Avoiding core work entirely can actually leave you more vulnerable to discomfort, instability, and delayed recovery.

Safe core training is absolutely appropriate and includes:

  • Deep core activation
  • Pelvic floor strengthening
  • Stabilizing movements
  • Standing core variations
  • Modified exercises that do not provoke symptoms

During my pregnancy, I replied heavily on standing core exercises, banded rotations, bird dogs, and glute bridges. These movements helped me feel strong, supported, and stable, as well as avoiding the “pregnancy waddle” until about 37 weeks!

For more on this topic, check out:

The Benefits of Staying Active for Mama

Movement during pregnancy offers incredible advantages, including:

  • Shorter and less painful labor
  • Improved chronic pain management
  • Lower risk of gestational diabetes and hypertension
  • Better emotional resilience and improved mood
  • A stronger immune system that benefits baby, too
  • Lower risk of labor and delivery complications

On a personal note, I felt the impact of staying active immediately after giving birth. Within days I was taking short walks and doing gentle stretches. Within a couple weeks I was activating my core in postpartum safe ways, At my six-week checkup, I was cleared for all exercise, including running and lifting heavy. I attribute that recovery entirely to the consistency I maintained during pregnancy.

If you want help structuring safe, supportive prenatal workouts, visit my programs page. I’ve designed a complete Bump-to-Baby workout program that will guide you through each trimester and the postpartum period so that you can move confidently and with the peace of mind that you are doing the best for you and your baby!

The Benefits of Staying Active for Baby

An active pregnancy doesn’t just support you. It supports your baby’s lifelong health too! Research shows that babies born to active moms tend to be:

  • Leaner and metabolically healthier
  • Developmentally advanced in cognitive and motor skills
  • Less likely to experience birth complications
  • Better supported in long term health and development

Your activity during pregnancy truly becomes the first gift you give your baby!

A Final Word of Encouragement

Every pregnancy is different. and your version of movement will be unique too. Some days you may feel strong and energized, other days a slow walk may be all you can manage (been there, mama!). Both are valid, and both count!

If you are newly pregnant and feeling intimidated or unsure about what is safe, here is my heartfelt advice: Trust your body. You know what feels right for you. Exercise is safe and incredibly beneficial for both you and your baby. It sets the foundation for lifelong health. And if you want guidance, structure, and reassurance, invest in a prenatal program that takes the guesswork out of everything. Your peace of mind is worth it, and so your health and your baby’s health!

I am here to support you every step of the way, mama!

join the tfc community!

subscribe to be best friends 🤍

Weekly wellness tips & mom support, straight to your inbox đź’Ś

Categories
Postpartum Strength Prenatal Fitness Recovery & Wellness

Why Self Care Matters for Moms and How to Celebrate Your Postpartum Body

Motherhood transforms you in ways that are beautiful, challenging, and deeply powerful. From the moment you see those two lines, your body begins an extraordinary journey of stretching, shifting, and adapting to grow new life. It’s no wonder that so many moms look in the mirror after birth and barely recognize themselves!

But here is the truth that often gets buried beneath pressure to “bounce back.” Your body did something remarkable. It changed because it needed to. It changed because it created your family! And it deserves care, nourishment, and celebration for everything it has carried.

This post will walk you through what truly happens to your body, why returning to a pre-baby form is not the real goal, and how you can support yourself with strength, nourishment, and self compassion.

Your Body Changes Immeasurably During Pregnancy and Birth

Diastasis Recti

As your uterus grows, your abdominal muscles move aside to make room. This separation is called diastasis recti and it is incredibly common. Many moms don’t even realize that they have it until months later, or may never even realize it!

Healing is possible at any stage postpartum (yes, even years later!) and it begins with gentle, intentional core support. My Core & Restore: No-Leak Physique program is designed specifically to guide you through this safely and effectively.

Pelvic Floor Changes

Whether you had a vaginal birth or a cesarean, your pelvic floor carries a tremendous load during pregnancy. It may feel weaker, tighter, achy, or less predictable. Leaks, heaviness, and pressure are all normal signs that your body is asking for a little extra support.

Pelvic Floor Dysfunction (PFD) is also an extremely common postpartum symptom that roughly 2 out of 3 women experience (myself included!), although it does not always get the care and attention needed to heal properly. This is why I created the Core & Restore: No-Leak Physique program, where I also share more about my experience with PFD and how the workouts in the program helped me to heal and feel stronger and more confident in my body again.

Rib Cage and Pelvic Bone Expansion

Your rib cage widens to help you breathe for two. Your pelvic bones shift and create space for delivery. These changes are just part of the natural blueprint of pregnancy. Some of these expansions remain long term (it can take seven years for bones to return to their normal positions) or may never fully return, and that is completely normal.

Your Organs Make Room for Baby

Your stomach, bladder, intestines, and diaphragm all shift to accommodate your growing little one. Your body reorganizes itself with incredible intelligence and purpose. This alone is worth celebrating!

Why “Getting Back to Your Pre-Baby Body” Should Not Be the Goal

Your life looks different than it did before you became a mom. Your priorities have changed, your daily rhythm has changed, and your heart has changed! So it makes sense that your body would reflect this new chapter, too.

Bodies are not meant to go back, they are meant to move forward. You can honor the body you had before while still embracing the body that carried your child; both can be true at the same time.

What You Can Focus On: Building Strength to Support Mom Life

Function Over Aesthetics

Motherhood is physical. You lift car seats, rock babies, carry toddlers, bend, twist, squat, and move…constantly. Building strength helps you do all of this with less discomfort and more confidence.

Explore the programs I have designed specifically to promote this type of functional strength with guided support tailored to your lifestyle!

Strength Creates Confidence and Energy

When you strengthen your core, glutes, back, and pelvic floor, everyday tasks feel easier. Back pain decreases, posture improves, and you feel more at home in your own body!

Self Care is Not Selfish: It’s Survival

You Cannot Pour From an Empty Cup

Taking even a few minutes for yourself is not indulgent, it’s necessary. When you nourish your body, move intentionally, and rest when you can, you show up with more capacity for your family.

You Are Setting the Blueprint for Your Kids

Children learn what self care looks like by watching you. When they see you move your body, fuel yourself, and take small pockets of time to breathe and reset, they learn how to care for their own physical and mental health.

This is a great place to explore ideas from our prior post Fun and Engaging Family Activities to Encourage Movement.

Nourish Your Body Instead of Dieting It Away

Your Body Needs Energy

Postpartum life requires fuel. Healing requires fuel. Hormone balance requires fuel. Chasing kids requires fuel! Restriction only drains you further.

Simple Nourishing Wins

Keep quick protein options handy, prepare snacks you can eat with one hand, drink water regularly, and give yourself permission to eat enough each day.

Check out some of my favorite healthier, easy grab-and-go, high protein snacks: The Best High-Protein Snacks on Amazon.

Learn What Your Body Actually Needs

Did you know that chronically under-eating actually leads to fat retention rather than fat loss? If you want a personalized estimate of what your body needs right now for your goals, take a look at my FREE Caloric Needs Calculator. It’s designed with Fitness Nutrition Science to help moms find clarity around nourishment rather than guesswork or restriction.

Realistic Self Care Ideas for Busy Moms That Cost Nothing

  • Five minute movement breaks: dance, walk, stretch, or squat!
  • Breathing resets throughout the day: try a 4-count inhale / 4-count exhale for 4 breaths.
  • Gentle stretching: can be done in front of the coffee pot, while the kids put shoes on, or during Bluey!
  • Ten-minute non-negotiable “body care” blocks: take a walk, do a quick workout, take a hot shower with the door closed, put on a face mask or your favorite lotion.
  • Asking for help and delegating tasks: sure, maybe you do it best, but would you rather it be done perfectly and be burnt out, or done fine enough and you got 15 minutes to yourself?
  • Joining a supportive mom group for connection and movement: if you’re in the Inland Empire, SoCal area, check out our Mommy & Me Fitness classes and Coffee Runs, we’d love to have you!

Final Encouragement: Celebrate What Your Body Has Done

Your body grew a human. It birthed your baby. It’s still carrying you through long nights, early mornings, endless cuddles, and everything in between. It has earned more than judgement. It has earned care, strength, nourishment, and time.

When you are ready for guidance, support, and programs tailored to the real life needs of moms, explore:

Your body does not need to be reclaimed, it deserves to be honored!

join the tfc community!

subscribe to be best friends 🤍

Weekly wellness tips & mom support, straight to your inbox đź’Ś

Categories
Prenatal Fitness

How to Exercise Safely in the Third Trimester

When I think back to my own third trimester, I remember feeling giant, round and stretched to my absolute max. Everything made me winded…and I mean everything; even talking too quickly or for too long had me pausing for a deep breath! I bounced between feeling starving and dealing with heartburn that made me want to swear off entire meals. When I had first found out I was pregnant and realized my due date fell in the last week of November, I wished so deeply for my baby to hang in there until December. I have a December birthday and the idea of sharing a birthday month with my mini felt magical! By about 36 weeks, though, that dream faded SO FAST y’all! I was openly rooting for a timely delivery so pregnancy could reach its grand finale.

So if you are in your third trimester right now and feeling maybe a little uncomfortable, a little breathless, a little stretched, and more than a little ready to meet your baby, you are not alone! As an ACE Certified Personal Trainer and NASM Women’s Fitness Specialist with a focus in pre- and postnatal fitness, I want to encourage you with this: you can still move your body safely, confidently, and comfortably during these final weeks. In fact, many mamas-to-be (including myself!) who stay active throughout their entire pregnancy enjoy less pregnancy-related pains and reduced discomfort, as well as fewer complications during labor and delivery.

This chapter of pregnancy is not about chasing PRs or proving anything; it’s about maintaining your health, supporting your growing body, and preparing for labor in a way that helps you feel empowered and steady. Let’s walk through how to do that with care.

Why Exercise Looks a Little Different in the Third Trimester

Your center of gravity has shifted, your joints have more laxity, and your body is working hard around the clock. Movement that once felt simple might feel wobbly or tiring, which is totally normal at this stage. The goal now is comfort, strength for labor, and mindful maintenance rather than intensity or perfection.

If you want deeper guidance on adapting your fitness routine throughout pregnancy, you may also enjoy reading my prior posts Safe Exercises for Each Trimester of Pregnancy or How to Choose the Right Prenatal Exercise.

Activities to Avoid for Safety

Avoid Anything That Challenges Your Balance

Your bump has changed your alignment and stability, which makes balance-based activities riskier than before. Stay away from movements that place you high off the ground or require single-leg stability in a way that feels unsure. Prioritize grounded, supported, stable positions instead.

For more ideas on safe prenatal movement, check out The Best Sports and Activities for Pregnant Women.

Avoid Supine Exercises

Lying flat on your back in the third trimester can reduce blood flow and make you feel dizzy or uncomfortable. You can swap those exercises for positions that are elevated, side-lying, seated, or on hands and knees. You can still get the benefit of the movement without the unnecessary strain.

What to Focus on Instead

Labor and Delivery Preparation

At this stage, your movement routine can be intentional and powerful even when gentle. Think about strengthening the muscles that support labor, including your hips, legs, back, and upper body. Incorporate deep core work that teaches you how to connect your breath, release tension, and maintain stability as your belly grows.

Breathing practice becomes incredibly valuable here. Slow diaphragmatic breathing can help during contractions, assist with pushing, and carry over into the postpartum recovery process.

For more targeted ideas, see Preparing for Labor: Exercises that May Help!

Light Cardio to Maintain Endurance

This is a wonderful time for brisk walking or easy, low-impact cardio. Keeping your cardiovascular system active helps build stamina for labor without taxing your joints. Walking in particular is one of the best daily activities available in the third trimester, and you can learn more in Incorporating Walking into Your Daily Routine While Pregnant.

Pelvic Floor Connection

Your pelvic floor is working harder now than ever. Gentle pelvic floor work helps you prepare for both the pushing phase of labor and the recovery period after birth. This work includes learning how to relax the pelvic floor as well as how to lightly activate it in coordination with your breath.

Listen to Your Body and Rest More Often

Pregnancy is not the time to push through discomfort. If something feels wrong, stop. If you feel lightheaded, overheated, crampy, or simply exhausted, stop and rest. Fatigue often shows up more frequently in the third trimester, and honoring your body’s signals is one of the healthiest choices you can make.

Quick Third Trimester Reminders

  • This is not the time for max effort workouts
  • Stay hydrated
  • Move with intentionality
  • Take breaks as needed
  • Prioritize comfort and safety
  • Focus on maintenance and labor prep rather than performance

Program Highlight: The Bump-to-Baby Program

If you want guided, trimester-specific workouts, breathing instruction, pelvic floor integration, and weekly movement plans that grow with you, my Bump-to-Baby Program was created for exactly this season! This program takes the guesswork out of prenatal fitness and supports your from early bump to postpartum. It is structured, safe, clear, and designed to help you feel capable, steady, and confident as your body changes.

This is one of my most supportive offerings and truly a labor of love for expecting mamas who want reliable guidance from a certified prenatal specialist!

Check it out here and get yours today!

Book a Free Consultation

If you would love personalized guidance or simply want help tailoring a routine to your current energy level and comfort, schedule a free consultation with me. I would be honored to support you in this chapter!

Disclaimer

Always consult with your physician or healthcare provider before beginning any new exercise program during pregnancy.

join the tfc community!

subscribe to be best friends 🤍

Weekly wellness tips & mom support, straight to your inbox đź’Ś