Are you pregnant and wondering what your workouts should look like?
“How can I workout safely?”
“Can I do core work?”
“Will HIIT workouts hurt my baby?”
“What modifications should I implement?”
“Why can't I find an appropriately challenging workout?!”
I feel you 100% because I was asking the same questions when I found out I was pregnant.
People were constantly telling me:
“Rest and put your feet up!”…“Just put your dumbbells away for 9 months and stick to walking.”…“Enjoy eating for two!”
my doctor and reputable sources said I could exercise, Yet the guidance was unclear.
Walking, yoga, Pilates, and bodyweight exercises are wonderful, and they each have their place — but they don’t mimic real life activities of motherhood.
Not to mention, they wouldn't specifically prepare me for the progression of pregnancy, labor + delivery, and postpartum.
I started thinking about all of the ways that proper training could prepare me for the challenges I’d be facing, and how not safely challenging myself could have a negative impact on my body.
Think about this:
» Babies aren’t a 3lb dumbbell (in fact, we want babies to be a heavier, healthier weight!)
» If I stuck to walking or bodyweight exercises, I might just be my weakest when I’m at my heaviest.
» Without any cardiovascular training (or following the now debunked - yet still perpetuated myth - of needing to keep my heart rate below 140 BPM), I would not be prepped for pushing (Have you ever heard of a pregnant woman glancing at her AppleWatch noticing a higher heart rate and asking her labor + delivery team if they can pause?! Yeah, me neither.)
» A weak core and pelvic floor from skipping core exercises throughout pregnancy could negatively affect my health for years to come. After all… I wanted to be able to sneeze, cough, laugh, run and jump so I could feel like myself after baby!
I never thought I would have this much energy and strength at 35 weeks pregnant.
Not only do I feel like I’ve been able to maintain a good and healthy level of activity throughout my pregnancy, but I also feel more prepared and confident going into labor, delivery and post-partum. I was worried that I wouldn’t be able to exercise my core while pregnant and was delighted to have so many exercises and ways to continue to strengthen my core safely.
- Melina
I really like how Mom Genes is tailored to the specific week of pregnancy you’re in.
I feel confident doing the exercises because I also see someone who is at my same stage being able to perform them. I would have had no idea when to start modifying certain movements or adding in others to prepare for labor, etc. Her knowledge base is very helpful, and the structure of the classes is also great. 20 minutes is enough to get your heart rate up and feel like you got in a good workout, but it’s also great to have the option to layer on when I have energy and time.
- New Mommy
I decided to educate myself and became a certified PROnatal Pre/Postnatal Fitness Specialist so I could confidently and safely train not only myself, but my clients who were going through this new, exciting chapter of their lives!
It’s been amazing to learn how much expecting mamas CAN do to prepare for the real life demands of pregnancy, labor + delivery, and mama life once baby arrives.
Pregnancy doesn’t have to be a time of getting weaker and feeling less connected to your body...instead you can learn how to move your body safely that benefits you and baby!
There are movement patterns that expecting mamas can practice with heavier weights, like crib reaches, bath time kneels, and door opens - all of which will be very useful by the time babe arrives. Just think of how many times a day baby will be laid down and picked back up!
Quick note: I created MOM GENES by myself, at my home, in a brand new city, during a pandemic, while I was pregnant, without any professional audio/visual equipment or knowledge. So, just keep in mind that while the production quality isn’t fancy, the workouts are legit and they WORK. I didn’t include any music because of legal rights, so please check out my Spotify page for countless playlists to jam to while you and baby belly sweat it out!
Here are some ways that an active pregnancy can benefit you, mama:
minimized weight gain
reduced risk of gestational diabetes
reduced risk of pregnancy induced hypertension
helps prevent pregnancy pains & injuries
reduced risk of nausea, constipation, heartburn, indigestion, swelling, & varicose veins
improved sleep, mood, energy, and self-esteem
facilitates easier labor, with less need for medical intervention
expedited postpartum recovery and improved ability to carry out new mom activities of daily living
Here are some ways that an active pregnancy can benefit your baby:
improves placental function
improves health of baby at birth
improves baby’s ability to manage stresses of labor and recover more quickly
improves cardiorespiratory health of baby, even into childhood years
reduces risk of becoming overweight of obese as a child
may improve intelligence
Jaw dropping, right?
It's amazing to think that moving your body mindfully and strategically during pregnancy can have a lifetime of benefits for baby.
This is exactly why I created
MOM GENES On-Demand Fitness!
MAKE THIS PREGNANCY YOUR HEALTHIEST FOR YOU AND BABY FOR JUST
$49/month
The program takes you from 13 weeks pregnant all the way to 40 weeks, but videos are great to start at any point of pregnancy (pending your healthcare provider's approval, of course).
Want to be the first to know about other
pre-natal and post-natal wellness offerings?
Add your name to the waitlist to be the first to know when these special workouts are available!
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This monthly subscription program has 3 progressive 20 minute workout videos each week to help mamas maintain their strength and maybe even get stronger throughout their pregnancy:
Full Body and Cardio • Upper Body + Core • Lower Body + Core
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You can use household equipment, dumbbells, long handled resistance bands, and infinity booty bands — and a yoga ball towards the end of your journey.
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Here are some tips for making the most of the MOM GENES program:
1. Depending on how you're feeling, you can do one video, in a day, two, or all 3! Claire confession: I filmed all 3 in one day but that's me! You do you, mama ♡
2. You can skip around and do the later videos when you're earlier in your pregnancy and vice a versa, though I do suggest not straying too far from your current week of pregnancy :)
3. You may not make it all the way to 40 weeks, which is ok! Those videos are slightly shorter to allow for more rest leading up to D-Day aka delivery day
