We are thrilled to announce our hearts are exploding with love and joy - baby boy Luka arrived. 🩵💙
Everybody is healthy, happy and home. Welcome to the world!!! 🥹🥹🥹
November 2, 2025 💫
FINAL STRETCH (get it???) 😉
Third trimester, month 9 and it feels like just yesterday when we announced baby boy is on his way. Enjoying the ride pregnancy is - and to be honest, I’ll miss my bump! 🪩
Thank you to everyone who has been so supportive and encouraging. 🫶🏽
Almost at the finish line! 🏁
Third Trimester Lift 💪🏽
A question I get a lot is if I still feel good lifting weights this far along in pregnancy. Absolutely! Resistance training makes my body feel so much better.
Listen along and grab my workout - suited for all levels! Sub in regular push ups if you want 😉
Biggest takeaway is to always keep it moving! 💃🏽
Go. In. With. A. Plan!!!
Here are some training insights and how I tackle my approach month to month. Pregnancy or not - it’s important to have a vision to execute.
Give me a 💪🏽 if you find this helpful!!
Here are a few drills that really help my pelvis - hips - low back feel their best during pregnancy…but not just exclusive to 🤰🏽!
It’s important for everyone to have an understanding where their pelvis is in relation to hips & spine. More control = less aches, pains, stiffness, etc.
Here’s what I’m showing:
1️⃣ Sidelying Pelvic Rotations
📝 The goal is to “turn” the pelvic points while trying to keep the trunk still. This drill is small but mighty - less range of motion is MORE control. You shouldn’t be able to go far here.
2️⃣ Sideframe Pelvic Drop w/ Overhead Reach 🩻 Attempting to dip the pelvis point away from the ribs & sidebend away, adding a reach to get a stretch & length from the lateral line away from the pelvis. Hint hint: if you’re a chronic hip hiker, this will feel in.cred.ible.
3️⃣ Sideframe Bridge
🦵🏽Now that we’ve established some pelvic range of motion, it’s time to tackle the hips! This exercise is great to work on hip abduction and lateral chain stability.
4️⃣ Rotational Hip Hinge
💃🏽 Now we combine pelvic control and stability. This is a favorite, regardless of pregnancy! As I lower into my hinge, I attempt to internally rotate *both* legs. On the way back, I externally rotate both legs, while controlling the pelvis. There is a lot going on here, so I recommend holding onto something for balance.
Give this series a try! Always important to keep the body moving 🌊.
🤰🏽Month 6 Workout! 🤰🏽
Overall, I’m feeling suspiciously good! I definitely credit consistent training, nutrition and sleep 😴
My workouts are mostly similar to when I wasn’t growing a small human, but overall I’ve really dimmed the intensity. Pregnant women can most definitely go hard! But I’m personally treating this season of life as a deload phase. I’ll have the rest of my life to get shreddy spaghetti again!
🍈 I’m targeting two main compound lifts per session
🍈 My program alternates “high” days (my lifts) and “low” days (hour long walks) everyday. I found it’s a really nice balance
🍈 Right now, the purpose of my lifts are to maintain baseline strength and give me an energy boost
Don’t forget - resistance training is SO important for moms to be! It is NOT dangerous at all. 💪🏽
🤰🏾 FIRST TRIMESTER RECAP
I’m still:
-Doing mostly similar lifts, looking out for signs of abdominal coning and pushing past my 80-85% limits - and reassessing where I’m at!
-Hitting up cardio, including interval running (better fit for me right now!) and swimming
-Daily CARs, walks, joint strength etc.
I’ll talk about the SCROLL of benefits of continuing your training during pregnancy - for you and baby - in future posts.
These are my insights from my education with @thegirlsgonestrong 💪🏽 assuming you are cleared by your doctor and have a normal, healthy pregnancy - your training is VITAL. 💪🏽
So glad I can finally share 😅
#cpt #prepostnatal #fitnesswomen #fitpregnancyjourney #trainsmart
🔥 TOTAL BODY GIANT SET ☄️
Here’s a favorite workout for when you want to hit everything: push, pull and some core! Short, sweet, to the point. 4-5 rounds and you’re cooked.
🎇 Lateral Squat
🎆 Skullcrusher
🎇 Inverted Row
🎆 Single Leg Hamstring Curl
🎇 Side Plank
Warmup for 10 minutes - choose some total body CARs. Pinky promise me you’ll cool down.
Save this workout if you want to challenge yourself but don’t want to think 💆🏽♀️💆🏽♀️💆🏽♀️
Patella Tendon Training 🕖
Cranky knees *need* load, and they absolutely need time under tension.
As someone who's in the ACLR club, I cannot emphasize this enough. If we don't use our knees, challenge stiffness and and strength of our connective tissues, we're just contributing to their degradation. So many times when I'm squatting, lunging, etc., I'll get comments, "doesn't that hurt your knees?!" "I can't even watch that." The answer is no...it HELPS my knees!
Follow along for some golden drills, some of them seen in @remotekinstretchmembership !
Which one is harder? The lift or the mobility drill to complement it? 🤭
Here’s the thing… We need both. We absolutely need to resistance train with moderate to heavy loads. But we can’t do that work alone. Having a mobility drill to either prep or super set with your compound live in my opinion is a must. It will prepare your tissue for the demands of heavier loads. It will also make your lift a lot more impactful.
My suggestions:
1. RDL
A1 - Straight Leg Hip Extension Passive Range Liftoff
A2 - Hip Flexion Knee Hinge
2. Trapbar Deadlift
B1 - Banded Catcow
B2 - Loaded Hip CAR
3. Squat
C1 - Standing Zone 1 Zone 2 Hover
C2 - Knee Flexion Passive Range Liftoff
4. Lateral Squat
D1 - End Range Liftoff
D2 - Hip Abduction Liftoff to Axial
I hope this is helpful! 💪🏽
