Yes! I coach this program entirely from home, but you are welcome to take your programs and videos to the gym to train there! I'm all about convenience and flexibility - I encourage clients to do what feels most accessible to them!

You'll need:

-A couple sets of dumbbells (I recommend at least 3 sets, something heavy for bigger lower body strength exercises like squats and deadlifts, a medium set for lower and upper strength and then a lighter set for more accessory focused exercises). I always recommend clients base "light, med, heavy" off of what they were working with prior to this program!"

-Resistance bands

-A pilates ball

-A bench or sturdy chair or ottoman 

-Yes! The strength workouts are categorized by each trimester, with additional prenatal friendly workouts that are appropriate for ALL trimesters. 

-In your main strength workouts I will coach you not only on the proper form of exercises, but also through different variations so you can choose the right option for your body!

-You'll also be able to write down the weights and reps you are working with so you can make sure you are training both effectively and in a safe manner, tracking your progress and making adjustments as you go.

-In the follow-along strength videos I am sure to cue proper form in tandem with cueing "if you're body feels like this, that means I want you to take XYZ variation." There are always ways to modify or advance an exercise, not only with the weight itself, but with the variation at hand.

Ex: "If laying on your back doesn't feel good today and / or you feel a sort of heavy pressure, I want you to try this in all fours instead."

-Training through pregnancy shouldn't include blanket statements of "this is good, this is bad" or "change to this variation at this number of weeks.." because your body is unique!

I'm here to teach you HOW to listen to YOUR body and train in a way that allows you to feel confident and strong week to week.

WAHOO it's go time! You will immediately have access to The Prenatal Body Movement portal where you'll start by watching the welcome video and then can explore the workout videos, core/ pelvic floor lessons, and additional resources on your own time.

You can even purchase this in advance as you'll have access to this portal for a minimum of two years. 

100% !! Here are just some of the benefits or lifting weights and staying in a fitness routine throughout pregnancy:

1. Improves Strength and Endurance: Weight training helps build strength, which can support your body as it changes throughout pregnancy. This added strength can improve endurance for daily activities, reduce fatigue, and prepare your body for labor.
2. Reduces Pregnancy Discomfort: Weight-bearing exercises can help alleviate common pregnancy discomforts like back pain, pelvic pain, and sciatica. Strengthening your muscles, (this includes core training!!) can provide improved posture, better balance and reduce strain on your body in daily acts of living.
3. Supports Healthy Weight Gain: Strength training promotes lean muscle mass, which helps your body burn more calories at rest. Strength training through pregnancy helps to promote healthy habits that can aid in controlling excessive weight gain during pregnancy.
4. Improves Posture: As your belly grows, your center of gravity shifts, which can lead to poor posture and discomfort. Weight training helps strengthen the muscles that support good posture, reducing the risk of back, hip and shoulder pain (just to name a few).
5. Boosts Mood and Mental Well-Being: Exercise, including weight training, triggers the release of endorphins, which can improve mood and reduce anxiety and depression, helping you manage the emotional changes of pregnancy. Personally speaking, training through my own pregnancy gave me an outlet to reduce stress and anxiety and helped me feel positive and energized throughout most of my pregnancy.
6. Enhances Circulation and Reduces Swelling: Strengthening your muscles can improve circulation, which helps prevent swelling in the legs and feet, a common issue during pregnancy.
7. Supports Better Sleep: Regular exercise like weight training has been shown to improve sleep quality, which can be disrupted during pregnancy. (Hence why we like to start training sooner than later in pregnancy!)
8. Aids in Labor and Delivery: We want to train not only strength through the whole body, but through the pelvic floor as well. Making and practicing the connection with your breath, core and pelvic floor can make the process of labor and delivery smoother! We want the uterus and abs to help push the baby out and we want your pelvic floor to be able to lengthen, relax and make way! 
9. Shorter Postpartum Recovery: Maintaining muscle mass during pregnancy can help speed up postpartum recovery, enabling you to regain your strength and mobility more quickly after delivery. No one wants to feel like they're starting back at ground zero - this program allows you to train throughout your pregnancy so you feel like you are able to rebuild your strength at a faster rate had you not trained through pregnancy.
10. Helps Maintain Functionality: Weight training promotes functional fitness, making it easier to carry out everyday tasks like lifting, bending, and standing, which are particularly important as your body adapts to the changes of pregnancy.

Always consult with your healthcare provider before starting any exercise program during pregnancy to ensure it’s safe for your specific situation.

-Yes! This is perfect and exactly what I recommend. I want everyone entering this program to have a general sense of resistance training (whether that be from home or a gym).

-Since this program is "go at your own pace," I recommend the PBM to women who are already a workout routine (rather than trying to start one) and who are looking to keep active and feel strong throughout their pregnancy. 

-YES! As long as you are lifting weights/ resistance training and have a general sense of proper form, this would be the perfect program for you!

-Highly recommend for the client that like to follow along with videos and doesn't have a ton of time to waste driving to and from the gym (all workouts are under an hour!). 

-You're here because you want to expand on what you already know, get expert guidance on pregnancy-safe form, modifications, and progressions, and feel strong and confident throughout your pregnancy.

-Completely normal! I would expect this... you are pregnant after all! :) 

Some days and weeks you'll feel great... and others, not so much. The beauty of this program is you're never behind. It's your journey and your body, so the most important piece is you listen to what it's telling you throughout and move accordingly (and that means rest too!).

-As this program is fully self-paced, you can access your workouts and resources on your own time throughout your pregnancy. 

-Of course! I've had clients kickstart their prenatal fitness journey in the midst of their pregnancy (you're not alone if you felt like your first trimester was a wash based on your symptoms!).

-If you are able to purchase in advance, you can start familiarizing yourself with the portal and some of the foundational elements for training during pregnancy.

There are also videos you could start with in advance like the breath & core focused exercises and anything in trimester 1!

-And for the days/ weeks in your first tri that you are feeling exhausted, this program gives you the ability to practice low intensity exercises like mobility, breath and core work, which is perfect for the days you might not be feeling your strongest to lift weights. 

-This program is fully-self guided, so once you sign up, you are good to go! It is a stand-alone offer that does not include private coaching. the beauty of this program is you can start it whenever it feels right, pause as needed, and pick back up day to day/ week to week on your time and schedule!

-Your workout videos include me coaching and cueing different exercises with specific guidance on form and variations to take. Your main strength workouts also include printable programs for you to feel successful, safe and in charge of the process training throughout each trimester! 

-If you are looking to add on or inquire about private coaching, please email me separately. (I will not be taking on any new private clients until summer of 2025).