In the first trimester, your body is adjusting to a lot of change, so these workouts focus on moving with care. You’ll find light core exercises, stretches, and gentle strength work for your legs, booty, arms, and upper body.
The goal is to keep you moving, help with energy and posture, and support your body as it starts this new chapter.
Please remember each pregnancy is different and every day your body will feel different.
I walked a lot during this pregnancy (I chose not to run), but for the first and second trimester I would walk on inclines. This was totally dependent on how my body was feeling, and some days no incline at all.
I would walk on the treadmill for 30 min at varying inclines like 6 or 8 at a nice steady pace I felt very comfortable with, one I could easily hold a conversation with, always adjusting to a lower interval or speed when needed.
For the later part of the second trimester and the third, inclines were a bit too much for me but just slow walking felt extremely good and needed for my legs and really beneficial for circulation.
Move at your own pace and rest when you need to.
It’s normal for energy levels to fluctuate — listen to your body.
Stay hydrated and avoid overheating.
Focus on form and breathing over intensity.
Skip any movements that cause discomfort or dizziness.
Core exercises are gentle and safe, but avoid deep twisting or crunching.
Light movement can help with nausea, fatigue, and circulation.
You got this.
How did I feel when I first found out I was pregnant?
What am I most excited about in this early stage?
What changes am I noticing in my body?
Which foods and activities make me feel my best right now?
Are there any symptoms I’m feeling I didn’t expect?
Are there any fears or anxieties I am feeling?
What can I do/remind myself to help me feel more calm and safe with these feelings?
What support do I need from my partner and family right now?
How am I connecting with my body, self, and baby right now?
What can I keep reminding myself to stay calm, and go with the flow with all the changes that are happening?
This program is here to help you feel strong and supported through movement during pregnancy. The movement provided is a compliment to and not a substitute or replacement for pelvic floor physical therapy or personalized care. Every body and pregnancy are unique, so I encourage you to check in with a qualified pelvic floor therapist to make sure your individual needs are met.
The theme of my journal writings had shifted- I began to write how overwhelmed (in a good way, but also “holy shit” what is happening) I was, as my mind was trying to grasp this new reality. Everyone does it differently- but I told one of my best friends who is a mom of two very early on. She became my guidance and support through the first few weeks before we told anyone else. It felt really needed/good to talk to someone about what I was feeling, it was really special.
Morning sickness (more like all day sickness) began for me at this time- and it hit very hard. I threw up each morning, barely left the house because of how I felt. I learned that when nausea comes, it's best to eat a tiny bit to ease it, also very gentle walks and movement helped a lot. Early weeks can feel isolating so make sure you find and get the support you need!
These few weeks and onward it was a big struggle to keep daily life, activities and responsibilities going. I was feeling so much so quickly, and feeling the anticipation and excitement until the next doctor's appointment.
We found out the gender- It was a Sunday, Brody was out golfing when the email came! I resisted with all of my being to not check the results without him! He came home straight away and I was shaking with excitement- it's one of my favourite memories created together.
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