Tag: pregnancy safe Exercises

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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!

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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.

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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!

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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.

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Postpartum Strength Prenatal Fitness Recovery & Wellness

Keeping Fit During the Holidays: Tips for Moms & Expecting Moms

The holidays are here, and with them come festive decorations, endless to-do lists, and of course, delicious food at every turn! It can feel like the perfect storm for skipping workouts and overindulging, but staying active and feeling your best is still entirely possible. Fitness and wellness do not need to be complicated; small, consistent choices can make a big difference for your energy, mood, and overall well-being.

In this post, we will explore realistic ways to fit activity into busy holiday schedules, share quick and effective workouts for moms (that are pregnancy-approved, too!), offer general movement tips, and cover holiday-friendly nutrition and hydration strategies to keep you feeling good inside and out.

Incorporating Workouts into a Busy Holiday Schedule

The holidays are hectic, and finding time for yourself can feel impossible, which is why planning is your best friend. Early mornings, nap times, or even a few minutes before holiday events can become your workout windows. Think of this time as a little hard-earned “me time;” a moment to prioritize self-care amidst the chaos.

Micro workouts that take only 10 to 15 minutes can fit seamlessly into even the busiest days. You can combine movement with mindfulness techniques such as guided meditations, mindful walking, or yoga/prenatal yoga. This approach nurtures both body and mind, helping you feel grounded and energized. For more ideas on including mindfulness in your workout routine, check out my prior post on Mindfulness and Meditation Techniques for Expecting Moms.

Remember to approach your holiday workouts with flexibility and self-compassion. Progress matters far more than perfection, and every little movement counts. As I like to say, a little bit of anything is still more than a whole lotta nothin’!

Quick and Effective Workouts

Low-impact, safe exercises are perfect for expecting moms, especially when time is tight. Walking, prenatal yoga, and bodyweight strength exercises are easy to do at home, in a hotel room, or even in the living room between holiday tasks.

Here are a few quick routines to keep you moving:

  • A 10-minute core and glute circuit to strengthen your back and support your pelvic floor.
  • A 15-minute yoga flow to stretch tight muscles and calm your mind.
  • Short walking intervals during errands or while prepping for holiday gatherings to sneak in extra steps.

Adjust the intensity based on how you feel each day, your trimester (if applicable), and your comfort level. If you would like a tailored approach to fit your schedule, energy levels, and stage of motherhood safely, I’d love to help you design a personalized program that keeps you moving and confident this season!

Reach out here for a FREE consultation!

General Activity Tips Beyond Workouts

Even outside structured workouts, staying active can be simple and fun! Try to move throughout your day through light stretching, standing breaks, and walking.

NEAT, or non-exercise activity, can have a surprisingly big impact. Dancing with your kids while wrapping gifts, tidying up, cooking, or brisk walking while shopping all count as valuable movement.

Strength-building does not have to mean heavy lifting. Carrying groceries safely, picking up packages, and practicing good posture while bending or lifting are all ways to strengthen your muscles gently and stay functional through the holidays.

Nutrition and Hydration for Energy and Wellness

Food is fuel, but it is also an important part of holiday joy, social connection, and family traditions. Balance is key, so try to focus on getting your protein, fiber, and healthy fats to keep energy steady.

Start with smaller portions, especially when faced with multiple tempting dishes. Our eyes often end up bigger than our stomachs, so eating slowly gives your mind time to register fullness, usually taking about 15 minutes.

For quick, healthy snack ideas, check out my prior post The Best High-Protein Snacks on Amazon for Busy Moms and Health-Minded Eaters.

Hydration is just as important as nutrition, particularly during busy or festive days. Keep a water bottle nearby and sip frequently.

Finally, practice mindful eating. Enjoy holiday treats without guilt, savor the flavors, and listen to your hunger and fullness cues. This approach helps you feel nourished and satisfied while still participating fully in the holiday celebrations.

Takeaways

Small, consistent movement combined with mindful, balanced eating can make the holiday season more enjoyable and less stressful for moms or moms-to-be. Remember, progress matters more than perfection, and every step counts – literally and figuratively!

Bookmark these tips, and share your own holiday fitness hacks in the comments below! Explore our prenatal and postpartum workout programs or personalized training options to stay active, energized, and confident through the season.

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Prenatal Fitness

How to Navigate Gym Workouts as a Pregnant Person

Pregnancy changes everything, including how your workouts feel. Suddenly, movements that once felt easy may feel different, and the gym environment can sometimes feel intimidating when your body is changing daily. The good news is that staying active during pregnancy is not only possible but also incredibly beneficial for you and your baby! With the right adjustments, you can feel strong, safe, and confident in the gym.

If you’re looking for more personalized guidance as your pregnancy progresses, I offer pre- and postnatal fitness consultations designed to help you move safely and effectively every step of the way. 🫶

Why Exercise During Pregnancy Matters

Regular movement during pregnancy can do wonders for your energy, reduce common aches and pains, support better sleep, and even help prepare your body for labor and postpartum recovery, Beyond the physical, exercise is also a powerful mood booster and can help manage stress during a season that is often full of change.

A common myth is that working out while pregnant is dangerous. In reality, most women can and should remain active, provided they have their healthcare provider’s clearance and are following safe modifications.

For a deeper dive into the specific benefits, check out some of my other posts on pregnancy exercise:

Safety First: What You Should Know Before Stepping Into the Gym

Before beginning or continuing a gym routine, talk with your doctor or midwife. Every pregnancy is unique, and medical clearance ensures you’re starting from a safe place.

General safety guidelines include listening closely to your body, avoiding overheating, and staying hydrated. This is a time to maintain your fitness and feel good, not to chase new personal records or push yourself to extremes.

Be mindful of warning signs like dizziness, sudden cramping, bleeding or shortness of breath. If any of these occur, it’s best to stop immediately and seek medical guidance.

You might also like my article on what diastasis recti is and how to heal it postpartum, which covers how core changes during pregnancy can impact your exercise choices.

Smart Gym Strategies for Pregnancy

Pregnancy is the perfect season to focus on functional movements such as pushing, pulling, hinging, squatting, and single-leg work. These exercises build strength that supports you in daily life; whether that’s carrying groceries, lifting a car seat, or simply maintaining good posture.

In the gym, shift toward slightly lighter, manageable weights with higher repetitions to achieve muscle fatigue without the risk of dropping heavy weights; pay extra attention to your form and stability. Instead of exercises that put too much pressure on the belly bump (like crunches, barbell hip thrusts, or explosive jumping), opt for safer, more supportive alternatives. For example, using an incline bench rather than laying flat, choosing cable machines over heavy free weights, or using resistance bands can all provide challenging yet gentle ways to train.

This is also a great time to lean on supportive gear. A maternity belt can make certain movements more comfortable (or just provide some much needed relief from carrying your baby bump around all day long!), and a well-fitting sports bra designed for pregnancy can help you feel secure and confident through your workouts.

I used this maternity band throughout my pregnancy both in the gym and while on my feet for long stretches and really appreciated the extra support! I was also a big fan of using kinesiology tape to provide gentle support without feeling the bulkiness of a Velcro band. As a curvier gal, I really love these sports bra nursing bras from MomCozy and Kindred Bravely, which were able to support my changing body during pregnancy and are still getting plenty of use postpartum, too!

For more on versatile gear, see my post on Fitness Gear and Equipment for Moms: What You Really Need, which highlights tools that are pregnancy-friendly and space-saving!

Listening to Your Body and Adjusting Through Each Trimester

Your body will feel different in each trimester, and your workouts should adapt with it.

In the first trimester, aim for consistency while lowering intensity when needed. Think of this stage as laying the foundation for a healthy pregnancy routine.

By the second trimester, your body is making the most visible changes. This is the time to prioritize core and pelvic floor support while focusing on exercises that strengthen your back and hips.

In the third trimester, mobility, breath work, and gentle strength should take the lead. This helps your body stay comfortable and prepares you for labor and recovery.

Remember that healing and fitness are not linear. Every body is different, and it’s perfectly okay if your workouts don’t look the same from week to week! If you’d like trimester-by-trimester support, I’d love to help you design a customized fitness plan that evolves with your body.

Building Confidence in the Gym While Pregnant

Pregnancy can bring a new set of insecurities, especially in a public gym environment. The best mindset shift you can make is to focus on what feels good for your body right now instead of comparing yourself to others or even to your pre-pregnancy self.

Advocate for your comfort! You don’t owe anyone an explanation for how you move or why you’re modifying exercises. And if you’d prefer to tune out the chismosos who might be watching, put on your headphones and get lost in your playlist, mama.

Remember; pregnancy is about building strength, resilience, and self-care. It’s not about hitting new max lifts or chasing performance goals.

Conclusion and Next Steps

You can absolutely navigate the gym during pregnancy with the right knowledge, a flexible mindset, and a few smart modifications. Staying active will not only help you feel better day to day but will also support you in labor and recovery.

Keep showing up, even if your workouts look different than they once did. Movement is about progress, not perfection!

If you’d like more tips on pregnancy fitness, postpartum recovery, and building strength as a mom, subscribe to my newsletter and join our supportive community of mamas walking this same journey!

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Postpartum Strength Prenatal Fitness

Fitness Gear and Equipment for Moms: What You Really Need

As moms, our days are so full; school drop-offs and playdates, work, meals, and bedtime routines. Finding time for yourself (let alone a workout) can feel impossible! The good news? You don’t need a big expensive gym or garage full of bulky equipment to stay active.

With just a few versatile pieces of gear, you can create a minimalist “mom gym” that works for your lifestyle, your body, and your stage of motherhood. Below, I’ll walk you through the must-have essentials, a few nice extras if you want variety, and pregnancy-friendly picks to keep workouts safe and supportive.

As an Amazon Associate, I earn from qualifying purchases. This means if you click a link and make a purchase, I may receive a small commission at no extra cost to you. I only recommend products I personally use or trust.

Why Minimalist Fitness Gear Works for Moms

  • Saves time: No need to commute to a gym or wait for machines; everything is home with you, at your fingertips.
  • Saves space: Compact tools fit under the couch, in a basket, or even in the trunk of your car!
  • Saves money: Investing in a few quality pieces that you’ll actually use is less than a gym membership you won’t have time to go to.

Most importantly, minimalist gear gives you the freedom to fit in movement when it works for you. Whether that’s a 20-minute workout during nap time or stretching while your kids play, simple gear keeps fitness accessible and realistic.

Must-Have Essentials for Every Mom

  1. Yoga Mat
    • Your yoga mat is the foundation for everything from strength to stretching to Pilates to well, yoga! A good mat can even give you a little extra cushion or support for floor play or tummy time with your littles. Look for a yoga mat that provides cushioning, stability, and gives you a designated “me space” that makes workouts feel intentional.
  2. Resistance Bands and/or Hip Bands
    • Portable, affordable, and incredibly effective. Resistance bands are small but mighty, adding challenge to strength and toning workouts without taking up any space! Hip bands in particular are great for lower body and core moves like squats, glute bridges, bicycle crunches, or lateral walks.
  3. Adjustable Dumbbells (Optional Upgrade)
    • If you’re ready to take strength training up a notice, adjustable dumbbells are a smart investment. They save space compared to a full weight rack and allow you to progress gradually, which is key for building strength and supporting everyday mom life (hello, carrying toddlers and groceries in!).

Nice-to-Have Additions (If You Want More Variety)

  • Kettlebell – perfect for dynamic full-body workouts like swings, deadlifts, and squats.
    • MINIMALIST WIN: Check out this super cool adjustable weight that can serve as dumbbells, a barbell, or a kettlebell for a truly efficient space-saver!
  • Stability Ball – Builds core strength, improves balance, and doubles as a desk chair for better posture!
  • Foam Roller – Think of this as a self-massage tool. It’s wonderful for recovery, easing sore muscles, and counteracting long days of carrying kids or sitting in your office.
    • LEVEL UP: Foam Rolling too painful? Try this deep-tissue massage gun instead for a DIY treatment.

Pregnancy-Friendly Gear Picks

If you’re currently pregnant or planning for a baby, a few supportive tools can make movement safer and more comfortable:

(Tip: Many of these items will continue to serve you well postpartum, especially for gentle recovery and core rebuilding.)

How to Choose the Right Gear for You

When building your minimalist setup, think about:

  • Space: Where will you store or use it?
  • Budget: Start small; you don’t need everything at once.
  • Workout style: Do you prefer strength, yoga, or cardio-based movement?
  • Stage of motherhood: Pregnancy, postpartum,or chasing toddlers will all shape your needs.

Start with one or two essentials, then add on as you discover what you love most.

Putting it Together: Your Minimalist Mom Gym

Your perfect setup can be as simple as:

  • 1 yoga mat
  • 1 set of hip bands
  • 1 set of strength tool (like resistance bands, dumbbells, or a kettlebell)

That’s it! With these three things, you can create endless workout possibilities without feeling overwhelmed by equipment or clutter.

Fitness for moms doesn’t have to be complicated; in fact, sometimes simple is best! With just a few well-chosen pieces, you can stay active, strong, and energized through every season of motherhood.

👉Check out my post Build Your Home Gym for Under $500 if you’re curious about creating a bigger setup!

👉Shop my mom-friendly gear here.

👉Got your gear and ready for your workouts? Get personalized support with my program design and in-home or virtual training! Book a FREE consultation or sign up for my email list to get more mom-focused workouts, recipes, and wellness tips straight to your inbox.

You’re doing so much for your family already! Now, it’s time to make fitness simple and doable for you! 🤍

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Postpartum Strength Prenatal Fitness

Adapting Your Fitness Routine for the Postpartum Phase

Becoming a mama is one of life’s most incredible transitions – full of joy, newness, laughter, and love! But, let’s be honest; it can also feel overwhelming sometimes. Between sleepless nights, adjusting to your new role, and trying to keep an entire human alive, finding the time and energy for yourself (let alone a workout) often feels impossible.

That’s exactly why creating a postpartum fitness routine is less about “bouncing back” and more about finding ways to feel strong, supported, and cared for in this new season. In this post, I’ll walk you through realistic, community-driven steps to help you gently return to movement again after giving birth.

Want more encouragement like this? Subscribe to my newsletter for postpartum wellness tips, fitness resources, and community support.

Lean on Your Support System

One of the biggest hurdles new moms face is time, Between recovery and the endless mental load, it’s easy to feel like working out is completely out of reach. This is where your support system – your partner, your family, and close friends, can step in.

Ask for 30 minutes of coverage so you can move your body – whether it’s for a walk, yoga, or a strength session. If you have older kids, turn “play time” into a mini workout for you by chasing, stretching, or dancing together.

So, how can we fit in workouts as a new mama? The answer is; you don’t do it alone! Leaning on your support network creates breathing room for your self-care.

Need tailored guidance to help balance the mental load? I’d love to help! Explore my personal training services designed specifically for postpartum moms.

Join Mommy & Me Fitness or Community Groups

Exercise doesn’t have to be a solo act! In fact, moving alongside other mamas can make all the difference. Mommy & me workouts offer accountability, connection, and a way to bond with your baby while you care for yourself.

If you’re local to the SoCal IE, I’d love to invite you to my Coffee Run group – we meet at the park, run/walk/jog with our littles, and end with coffee and conversation. It’s fitness, friendship, and caffeine all in one!

Not nearby? Look for community classes, virtual groups, or stroller fitness meetups in your area. The key is finding support and encouragement so you’re not going it alone.

Ready to connect? Check out the Coffee Run schedule and join us!

Create a Realistic Routine That Fits This Season

This phase of life isn’t about grinding or chasing a quick bounce back. Instead, it’s about building a postpartum workout routine that honors your energy, recovery, and priorities.

Start small – 10 to 15 minutes a few times a week is plenty for getting back into it! Consistency is far more powerful than intensity right now. Some days will be easier than others, and that’s okay!

It can all feel like a lot, and leave you wondering “how do I start exercising postpartum?” Simple: begin where you are, and remember, your worth is not defined by how quickly you “get back” to anything.

For more on creating realistic goals, read my post How to Set Realistic Goals During Pregnancy – there are great tools that transfer well to a postpartum routine, too!

Prioritize Recovery and Core Health

Before diving back into your old workouts, focus on recovery first. Gentle pelvic floor and core strengthening, mobility work, and breath work help restore your foundation. Always get clearance from your healthcare provider before starting any exercise.

If you’re wondering what exercises are safe after birth; think gentle, restorative movements like diaphragmatic breathing, bridges, walking, and light core activation before progressing.

I specialize in pre- and postnatal fitness and would love to help! Start here: Postpartum Fitness: Getting Back on Track After Baby for safe movement ideas and guidance. Then reach out when you’re ready for a personalized plan for progression!

Embrace Flexibility and Self-Compassion

Some days your movement might look like a stroller walk. Other days, your body might call for a nap – and that’s perfectly okay! Your body is healing, your mind is adjusting, and you’re learning how to be a mama in real time.

When motivation dips, remind yourself: a little bit of anything is still more than a whole lotta nothin’! Gentle stretching, a short walk, or even mindful breathing all count.

When it comes to how to stay motivated postpartum, it’s all about releasing the pressure of perfection and focusing on progress.

Want regular motivation and gentle reminders? Sign up for my weekly emails filled with encouragement and practical tips!

Conclusion: Your Journey, Your Pace

Every postpartum journey looks different. Whether you lean on your partner for help, join a community like our Coffee Run, or simply take 10 minutes for yourself, know this: your postpartum fitness routine should empower you, not exhaust you!

By building in support, choosing realistic steps, focusing on recovery, and practicing compassion, you’ll find your rhythm again – one that helps you feel strong, confident, and cared for.

Ready to start? Book a free consultation, join our Coffee Run and Mommy & Me Fitness Class, or subscribe to my newsletter for ongoing postpartum wellness support. You’ve got this, mama!

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Postpartum Strength Prenatal Fitness

Building a Support System for Your Fitness Journey as a New Mom

Becoming a mom is life-changing in the best – and sometimes most overwhelming – ways. Between feedings, naps, and adjusting to your new normal, it can feel nearly impossible to carve out time for your own health. If you’ve been wanting to start (or restart) your fitness journey, you’re not alone in feeling like you need more than just willpower – you need support!

A strong support system is the difference between feeling isolated and actually enjoying your postpartum fitness journey. In this post, we’ll explore why support matters, who you can lean on, and how to create a realistic plan that works for your life right now. Stick around to the end for resources and ways to connect with a mom community near you!

Why Support Matters in Postpartum Fitness

Support isn’t just a nice bonus – it’s essential!

  • Mentally and emotionally: Having someone in your corner reduces the sense of being overwhelmed and helps you stay motivated. Accountability keeps you showing up, even on days where it can be hard to get going.
  • Physically: Recovery takes time. Having others encourage rest when needed – or step in so you can take a workout break – makes progress safer and more sustainable.

Why do moms need support with fitness? Because it takes more than physical effort; it takes encouragement, accountability, and the reminder that you’re not doing this alone!

Lean on Your Partner or Family

Your first circle of support is often right at home.

  • Ask for help with baby swaps: One partner watches the baby while the other gets their workout in.
  • Make it a family activity: Try stroller walks, hikes, or dancing in the living room together.
  • Share the load: A partner or family member can help with meal prep or household tasks so you can use that time for movement.

Even extended family or close friends can step in – and are often happy to do so! Try setting up childcare trade-offs – “I’ll watch your little/s tomorrow afternoon if you can watch mine next week!” Support doesn’t have to be fancy; it just has to be intentional.

Join a Mommy & Me Group

Sometimes, you need community beyond your household or immediate tribe. Mommy & Me fitness groups bring connection, movement, and support together in one space.

  • No need to arrange childcare – you bring your baby with you!
  • Surround yourself with other moms who get it.
  • Create social connections while getting your workout in.
  • Bond with your baby through safe, fun activities.

At The Fitness Cult, we offer Mommy & Me classes as well as our local Coffee Run meetups – a fun way to combine movement, community, and a little caffeine!

What are mommy and me fitness classes? They’re group workouts designed for mamas and babies together, making it easier (and more enjoyable!) to stay active.

Create a Realistic Routine

One of the biggest hurdles for new moms is simply finding the time to be active!

Start by setting expectations that fit your current season of life. (For more on this, check out my earlier post How to Set Realistic Fitness Goals During Pregnancy for guidance!

Here are a few ideas to try:

  • Nap workouts: Use short nap windows for a quick strength or mobility session.
  • Stroller or carrier walks: Fresh air + movement + extra resistance of pushing a stroller or carrying a little one with you = win-win-win!
  • Workout with your baby: Try squats or lunges while rocking them to sleep, planks during tummy time, or gentle yoga while they explore nearby.

How to find time to work out as a new mom? By weaving fitness into the flow of your daily routine instead of forcing long, rigid sessions. Remember, a little bit of anything is still more than a whole lotta nothin’!

Additional Support Strategies

Sometimes, it takes a little extra accountability and structure.

  1. Find an Accountability Buddy
    • Team up with a friend, another mom, or even a virtual partner! Daily texts or weekly calls and Facetimes can be enough to keep each other motivated.
  2. Leverage Online Communities and Resources
    • Whether it’s a private Facebook group, a local community board, or an online coaching program, digital spaces can offer 24/7 encouragement. My newsletter is a great place to start if you want regular postpartum-friendly fitness tips straight to your inbox!
  3. Work with a Postpartum-Specialized Trainer
    • A certified pre/postnatal trainer understands your unique needs and ensures your workouts are safe and effective. This level of support helps you avoid injury and progress with confidence. (If you’re looking for one-on-one guidance, I’d love to help – let’s chat!)

Putting It All Together

You don’t need to build the “perfect” support system overnight. Start small. Maybe that looks like asking your partner to take over bedtime once a week to get your movement in, or signing up for just one community class to get started.

Even one support pillar – partner, family, group, or buddy – can make all the difference. The important thing is that you don’t have to do this alone!

Ready for Your Next Step?

Your postpartum fitness journey should feel supported, not stressful.

✨ Subscribe today to get exclusive postpartum fitness tips, realistic routines, and community resources sent right to your inbox.
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