SAFE
EFFECTIVE
QUALIFIED PRE/POSTNATAL COACH
BENEFITS FOR MUM & BUB
Welcome to Your Strong, Supported Pregnancy Journey
Our prenatal exercise program is designed to help you feel strong, confident, and connected to your changing body. Whether you're in your first trimester or nearing the finish line, you’ll receive safe, effective workouts suitable for each stage of pregnancy—plus expert guidance on core and pelvic floor health, mobility, and nutrition.
This program is suitable for non-complicated pregnancies, but it’s important to check with your lead maternity carer, midwife, or primary healthcare provider to ensure exercising during pregnancy is safe for you.
Expect weekly progressions, helpful tips, and ongoing support to keep you moving and feeling your best through every phase. Let’s make this an empowering part of your motherhood journey!
Evidence-backed Stats You Should Know!
What the research shows about exercise during pregnancy:
38% lower risk of developing gestational diabetes.
25% reduction in the risk of cesarean or instrumental deliveries.
41% lower risk of preeclampsia.
67% less likely to experience symptoms of prenatal or postpartum depression.
Maintaining fitness during pregnancy speeds up recovery and enhances core and pelvic floor strength.
31% lower risk of gestational hypertension.
Lower odds of large-for-gestational-age infants and show healthier birth weights.
6.2 times higher odds of reporting better sleep quality compared with non-exercising pregnant women.
60% lower risk of gaining excessive gestational weight.
Moderate-intensity exercise during pregnancy can reduce labour duration by 1–2 hours on average.
Program Inclusions:
1.
12 week plan - suitable for any trimester - select home or gym based
2.
Each 4 week block adjusts to adapt to your progressing pregnancy
3.
Prenatal Mobility Exercise Library
4.
Prenatal Core Exercise Library
5.
Prenatal Exercise Guide filled with everything you need to know including pelvic floor exercises & important information on Diastasis Recti
6.
Prenatal Nutrition Guide to help you navigate the best way to nourish yourself and baby
7.
Direct email communication with coach Bridget- qualified prenatal exercise specialist. Have a specialist at your fingertips to help with any concerns or questions!
Equipment Required For Home Workouts:
Minimal equipment is required to be able to train from home!
You will need:
- Resistance band
- Booty band
- Dumbbells (often a couple of different weight options as you will be stronger in some lifts than others e.g. Overhead press vs Deadlift)
