Pregnant? Try These 3 Pregnancy Safe Exercises for All Trimesters Welcome, pregnant moms! As you embark on the beautiful journey of pregnancy, it’s important to prioritize your fitness and well-being. Staying active throughout your pregnancy offers endless benefits, like increased strength, minimized aches and pains, and improved preparation for childbirth and postpartum recovery. In this blog post, we’ll explore three safe and effective exercises that you can practice at any stage of pregnancy. Remember to always listen to your body and modify exercises (especially in that third trimester!) a ..read more

Round Ligament Pain During Pregnancy: Causes, Relief, and Deep Core Strengthening Experiencing round ligament pain during pregnancy can be challenging for any expecting mom. As the uterus expands, the ligament connecting it to the hip can become strained, leading to pain. Today I want to share some effective strategies and moves to alleviate this pain so you can have a more comfortable pregnancy. I’ll explain what causes round ligament pain, discuss the importance of deep core strengthening, and provide practical tips for relief! Understanding Round Ligament Pain in Pregnancy Round ligament p ..read more

Every mama wants to have an easy birth and delivery. *Who can blame them?!* >>The secret to an easier birth actually isn’t much of a secret at all… Are you ready for it? Breath.<< But first, here’s what makes it hard: Feeling the pressure to get your baby out as quick as possible Worrying that something could go wrong Stressed with the overwhelm that the day brings The truth of the matter is that a tense pelvic floor can cause TEARING. >>Breathing into your pelvis and your pelvic floor relaxes your muscles and can make it easier to push your baby out.<< So, if you ar ..read more

Staying active during pregnancy has numerous benefits for you and your baby. In fact, it’s never too late to begin a movement practice while you’re pregnant. >>Your third trimester is when you should be preparing your body for birth and recovery postpartum.<< There are many ways you can connect with your pelvic floor while also strengthening your deep core. *That’s why I’m here to help, mama!* Here are 5 exercises that you can add to your third trimester workouts: Squats (to keep your legs strong) Standing Rotations (to keep space throughout your body) Reverse Flies with a Band ..read more

Can I make a confession? I love inspiring women to stay active during pregnancy! >>Not only does staying active help you create a healthy lifestyle, but it also prepares you for birth and recovery postpartum.<< Now that I have been working with prenatal women for almost 20 years, I have a few tips that will set your movement practice up for success. *And no, Beautiful, you don’t need 30 minutes to get it done!* 1. Prioritize Your Movement Practice One of the biggest pieces of advice I give my students is to have your priorities aligned with your goals. As you begin to evaluate ..read more

Mama…Are you wanting to keep your arms toned during pregnancy? I’ll be honest, I still incorporate these movements into my workout routine and my youngest is 10! But it’s more than just going through the motions that makes arm toning exercises safe for pregnancy. >>It’s about learning how to connect with your body and your growing baby bump.<< Are you ready to understand what I’m talking about? If so, let’s chat about 3 arm toning exercises for pregnancy and beyond! 1. Tricep Kickbacks As you go into your stance, lift up lightly through your deep core, soften your knees, and send y ..read more

Are you wanting to keep your abs strong during pregnancy? *I’ll be honest…pregnancy IS the best time to strengthen your core.* This is because you have a baby inside your belly to give you tactile feedback and connect with your body on a whole new level. >>By keeping your abs strong during pregnancy, you can prepare your body for labor and have an easier recovery postpartum.<< Are you ready to feel stronger than even before you were pregnant? If so, let’s chat about 3 ways pregnant mamas can keep their abs strong during pregnancy! 1. Don’t Over-Activate Your Abs It’s common for bum ..read more

If I could have one wish, you know what it would be? >>I’d wish to provide you the resources of safe pregnancy exercises so you can stay active while you’re bumping.<< *Is that a wish you’d want, too?* Well, today’s your lucky day, Beautiful! *And yes, you can think of me as your genie in a bottle.* Knowing which safe pregnancy exercises are right for your growing bump is the hardest part about creating a movement practice. It’s too much for the pregnancy brain to take! I want to show you 3 simple and effective moves that you can add to your daily routine no matter what trimes ..read more

You know what’s the BEST way to manage pregnancy back pain relief? Spine Mobility. Moving your spine helps create space through your body as you’re experiencing postural shifts during pregnancy. Learning how to release your body is just as important as strengthening it…But let me tell you mama, it’s not about moving perfectly, it’s just about getting your spine to move. *Yes, it’s true: there’s a lot you can do to minimize and prevent aches and pains through movement!* >>That being said, this is an amazing exercise to help your low back feel more fluid, get rid of discomfort, and connect ..read more

I founded Knocked-Up Fitness in 2012, the year Rihanna had us shining bright like a Diamond and Facebook went public. My, how times have changed… Did I know that I would be helping thousands of mamas through my online membership prepare their bodies for pregnancy, delivery, and postpartum recovery? No. Not at all. But no matter what single Rihanna released that year, one thing that remained the same was that I kept showing up to educate and support my clients along every step of their motherhood journey. *They are the why behind why I do what I do.* To this day, I continue to create workouts ..read more