No more generic advice like "just listen to your body" or a list of do's and don't. Pregnant bodies are strong, capable and can be appropriately challenged throughout each trimester. 

Your prenatal training goes beyond simply modifying movements. Develop an understanding of how to move your body to create balance in your pelvic floor, find more pelvic mobility and positions to encourage optimal positioning for baby during labor, how to navigate common dysfunctions like SPD/pelvic girdle pain, and set yourself up for a successful postpartum recovery. You do not have to spend 9 months feeling restricted, confused or fearful in the gym. 

You’re overwhelmed by all the conflicting information out there about how to approach strength training through pregnancy


You’re feeling restricted in your workouts and frustrated with a list of ‘do’s and don’ts’ or ‘safe/unsafe’ exercises?


You’re spending time modifying a program that wasn’t designed for your pregnant body?


You’re feeling unsure how best to prepare for birth and your postpartum recovery?

Does this sound like you?

JOIN NOW

What If Instead You Could:

FEEL CONFIDENT

Have a program designed with you in mind. Apply practical and applicable approaches to your training that align with your needs and interest. 

FEEL EDUCATED

Have a program shows you what you can do. That goes beyond just 'pregnancy safe' exercises and a list of modifications and instead makes you feel strong all while making considerations for your pelvic/core health

FEEL SUPPORTED

Workout knowing that what you are doing in the gym is benefitting you, baby and a smoother postpartum recovery. 

Real Results

I GAVE BIRTH TO MY FIRST BABY, AND HAD THE LABOR AND DELIVERY OF MY DREAMS

I wanted to give credit to you and your Strong in Pregnancy program for aiding so much in my unmedicated birth and speedy recovery so far. Every little thing came into play and I experienced the benefits happening in real time

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An all encompassing approach to your prenatal strength training

Expert designed programming, looks beyond just the pre/post natal space while focusing on the basics and fundamentals of a good strength program. All while adapting to the pregnant body. This is not just another influencer program - and created after years of working hands on with 100s of pregnant clients

What the program includes:

4 workouts per week; upper, lower and 2 full body.   Focusing on your main movement patterns; squat, deadlift/hinge, push, pull.With 70+ workouts to choose from.

36 WEEK STRENGTH PROGRAM

Additional workouts that address hip, upper back, rib mobility, pelvic stability and pelvic floor relaxation techniques

MOBILITY AND RECOVERY 

BIRTH PREP MOVEMENT SESSIONS

Targeted workouts for your 3rd trimester, to address pelvic & hip mobility and pelvic floor release, as well as support your babies position and open your pelvis for birth

EXERCISE TUTORIALS

VIDEO DEMONSTRATIONS

for every exercise, including form notes and modifications to allow you to tailor the program to your body. 

IN-APP MESSENGER

Access to me within the app to ask questions and your training and program. 

SIGN ME UP

Modifications, adaptations and lifting breakdowns for common compound movements and as well as  modifications. This covers breath, position, set up and alternatives 

TRIMESTERS

ALL TRIMESTERS

2ND & 3RD

3RD ONLY

This program starts from week 5 of pregnancy and takes you through all the way to through to week 41. It includes 4 workout options per week (over 70 workouts) that progress you through each trimester, from strength, pelvic stability, core and pelvic floor strength, relaxation techniques and birth prep. 

WEEKS

36

Weekly Schedule

Upper Body
Lower Body
Full Body
Glutes & Pelvic Stability

SKILL LEVEL

All levels

GYM OR HOME

Both

WORKOUT LENGTH

40-60 minutes

EQUIPMENT

Dumbbells
Kettlebells
Bench
Box/Step
Long resistance bands
High/mid anchor points (home)
Squat Rack (optional)
Barbell (optional)
Cable Machine (optional)
Lat Pulldown (optional)
TRX (optional)
Leg Curl Machine (optional)
Leg Extension Machine (optional)
Hyperextension Machine (optional)
Medicine Balls (optional)

CHOOSE YOUR PROGRAM

PREVIEW THE PROGRAM

TRIMESTERS

ALL TRIMESTERS

2ND & 3RD

3RD ONLY

This program starts from week 13 of pregnancy where (hopefully) you see an increase in energy, and takes you through until week 41. It includes 4 workout options per week that progress you through both trimesters, from strength, pelvic stability, core and pelvic floor strength, relaxation techniques and birth prep. 

WEEKS

24

Weekly Schedule

Upper Body
Lower Body
Full Body
Glutes & Pelvic Stability

SKILL LEVEL

All levels

GYM OR HOME

Both

WORKOUT LENGTH

40-60 minutes

EQUIPMENT

Dumbbells
Kettlebells
Bench
Box/Step
Long resistance bands
High/mid anchor points (home)
Squat Rack (optional)
Barbell (optional)
Cable Machine (optional)
Lat Pulldown (optional)
TRX (optional)
Leg Curl Machine (optional)
Leg Extension Machine (optional)
Hyperextension Machine (optional)
Medicine Balls (optional)

CHOOSE YOUR PROGRAM

PREVIEW THE PROGRAM

TRIMESTERS

ALL TRIMESTERS

2ND & 3RD

3RD ONLY

This program starts from week 5 of pregnancy and takes you through all the way to through to week 41. It includes 4 workout options per week (over 70 workouts) that progress you through each trimester, from strength, pelvic stability, core and pelvic floor strength, relaxation techniques and birth prep. 

WEEKS

12

Weekly Schedule

Upper Body
Lower Body
Full Body
Glutes & Pelvic Stability

SKILL LEVEL

All levels

GYM OR HOME

Both

WORKOUT LENGTH

30-45 minutes

EQUIPMENT

Dumbbells
Kettlebells
Bench
Box/Step
Long resistance bands
High/mid anchor points (home)
Stability Ball
Squat Rack (optional)
Barbell (optional)
Cable Machine (optional)
Lat Pulldown (optional)
TRX (optional)
Leg Curl Machine (optional)
Leg Extension Machine (optional)
Hyperextension Machine (optional)
Medicine Balls (optional)

CHOOSE YOUR PROGRAM

PREVIEW THE PROGRAM

PEAK INTO MY DMS

FREQUENTLY 
ASKED
QUESTIONS

Don't see your question? Get in touch through our contract page or send me an email. I'd love to help.

GET IN TOUCH

What kind of equipment do I need if working out at home?

01

All exercises that use gym equipment or machines come with an exercise swap option. For home programs I recommend having dumbbells (light, moderate and heavy selections), long resistance bands that can be attached to an anchor point or something sturdy, a birth ball/stability ball, a bench/box or step, yoga block and a pilates ball. 

How do I know what is safe and when I need to modify?

02

I encourage you to review the education section provided, which includes modifications for exercises based on difficulty and if experiencing pelvic pain and/or any pelvic floor symptoms. Alternatives are provided and if in doubt, you can reach out to me directly in the in app messenger for guidance

Do I still need to see a pelvic floor physical therapist?

03

1000%, yes. As a certified personal training I am not qualified to diagnose or treat pain or symptoms. I can absolutely help you modify and get you stronger, which in turn could help improve symptoms. But the guidance from a pelvic floor physical therapist will allow you to understand your individual needs. 

Can I build muscle and strength during pregnancy?

04

Yes, and I encourage it to help with your postpartum recovery. The program still incorporates progressive overload within the first part of the program and begins to gradually scale in the 3rd trimester. Since strength is relative to the individual, I do not provide suggested weights, however the education section provides tools to understand how to listen to your body, what RPE is and how to scale your workouts based on this. 

Is birth prep included?

05

Yes. I incorporate mobility and pelvic floor relaxation techniques (downtraining) into every workout in the warm up and cool down protocols. From 34+ weeks, there is slightly more emphasis on birth prep mobility within the workouts, however it's equally important to continue to strength training alongside that. There is also an additional mobility and labor prep section with more targeted workouts you can do alongside the main program

Do I have to do all 4 workouts within the week to do this program?

06

No, you can do as many as you feel like. I recommend splitting it so muscle groups are training equally, for example completing an upper, lower and full body or upper, lower and glutes. 

**please note this is a DIY, self paced program (not a follow along) and  there are no refunds

JOIN TODAY

36 weeks of prenatal workouts, for all trimester starting at week 5

ALL TRIMESTERS

$220

2ND & 3RD TRIMESTER

3RD TRIMESTER

Week 13 to 41 of pregnancy
Week 28 to 41 of pregnancy

$180

$110

JOIN TODAY

JOIN TODAY