Prepare For Birth and Recovery Postpartum With Your Pre + Postnatal Coaches

Learn how to prepare for birth and recovery postpartum with your pre + postnatal coaches. There is a lot of information out there and I wanted to help bring awareness, educate and empower women so they can make the best decisions for their bodies!

Where did this all start?

Several years ago, my girlfriends and clients convinced me to start this blog all about prenatal exercise. They believed that my style of teaching needed to be experienced in mainstream fitness.

Little did I know that that push would lead me to where I’m at today: in an online space where I’m able to provide women with a prenatal membership, a postpartum recovery program and even an instructor course.

So…I think it’s safe to say that I have helped thousands of women prepare their bodies for pregnancy, birth and postpartum recovery. I’ve also inspired others to do the same through teaching this way of training.

This is where Annie comes in

Annie joined my Knocked-Up Fitness team in 2015 with the eagerness to educate and empower women during their pregnancy journey.

As you will learn from tuning into our conversation, is that the pregnancy journey starts well before you are pregnant.

Society tends to segment out preparing your body for pregnancy, pregnancy itself and postpartum recovery. BUT Annie and I believe that they are all intertwined.

Here’s how we’re breaking it down:

  • Things to do to prepare your body for pregnancy BEFORE you’re pregnant. (3:57)
  • What to do now that you’re pregnant. (8:37)
  • Working on prevention of body dysfunctions for a smoother postpartum recovery. (13:29)
  • How Kegels are causing your pelvic floor to be too tight… and that’s a big no-no. (16:03)
  • What you do during pregnancy affects how your birth goes (even for c-sections). (19:37)
  • Annie and I’s first birth experiences and what we learned. (23:27)
  • How Annie wants you to think about labor and delivery. (29:38)

It’s never too late to take care of your body or implement any of the things Annie and I discussed. If you’ve been feeling tired, stressed and overwhelmed while still wanting a prepped body for birth, you’re going to want to join us in our prenatal membership. Join >>HERE<< and let’s start getting your pelvic floor ready for the delivery room!

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Pregnancy Workout At Home

Now, more than ever, it’s important to get in your pregnancy workout at home!

AND…we are here to give you your new favorite pregnancy workout at HOME! This 10-minute video takes you through staple movements in our Knocked-Up Fitness® membership to get that bump moving without leaving your living room.

These foundational moves will help create space in your body while strengthening your core and keep you coming back. Gone are the days of not knowing what movements are safe for pregnancy!

So friend, when you are tempted to move your workout to tomorrow’s to-do list, we challenge you to state your mantra, find this pregnancy workout and move! In fact, do us a favor and send us a DM on Instagram and tell us what motivated you to get moving today. Hearing why mamas get their bumps moving warms our fire-loving hearts!

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Prepare Your Body For Birth

I get a lot of questions about how to prepare your body for birth with my Push Prep Method. So…we’re going to break down what the Push Prep Method is, what it’s used for and when you should start incorporating it into your daily workout routine.

What is the Push Prep Method?

The Push Prep Method is designed to prepare your body for the actual act of pushing. The breathwork and release movements allow you to create space and release your pelvic floor so you can work with your contractions to assist your body in getting your baby through the birth canal with minimal to no tearing.

Is the Push Prep Method necessary for a scheduled C-Section?

Absolutely! The breathwork used in the Push Prep Method is extremely effective for breathing through any Braxton Hix contractions, getting through any early contractions you may experience and is also a great tool for relaxing during pregnancy and before your C-Section. 

When should I start incorporating the Push Prep Method?

You want to begin using the Push Prep Method when you are around 36 weeks pregnant. You want to wait until later in your pregnancy so that you can feel the weight of your baby pushing down against your pelvic floor. This will give you something to breathe into.

Where can I get access to the Push Prep Method?

In the Knocked-Up Fitness® Membership! In addition to my Push Prep Method, you also have access to workouts, tutorials, trimester guides, nutrition information and MORE! 

One of the great things about the Knocked-Up Fitness® Membership is the monthly group coaching calls. All members can attend and ask Coach Annie or Coach Jen any questions that come up. These can range from pre-pregnancy to postpartum and everything in-between. They are committed to coaching you through your entire pregnancy!

To learn more about how to prepare your body for birth, check out my Knocked-Up Fitness® Membership!

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At-Home Low Impact Workout (No Equipment + No Jumping!)

Looking for a high-intensity workout with low-impact moves? Get your body moving with this at-home workout designed specifically for mamas (because, #themotherhoodisreal when working out post-childbirth). You can modify each and every movement to meet you exactly where you are at physically; listen to your body and adapt as needed. This body-weight, no jumping workout focuses on exercises that will work your lower body – from your living room, your backyard, or your at-home gym space (it’s also perfect if you have neighbors in a downstairs unit or a sleeping baby on a floor beneath you).

5 Delicious High Protein Chilli Recipes

Everyone loves a good plate of chilli. Here’s a round-up of some of our most popular chilli recipes. From the classic chilli con carne, to white chicken chilli to lentil chill, we’ve got you covered.

BONUS: Download a FREE chilli recipe book with 5 delicious chilli recipes from the High Protein Handbooks.

1 Bacon & Turkey Chilli

This is a belter of a recipe made extra special due to the smoked chilli paste. Not a fan of turkey mince? No problem. This bacon and turkey chilli recipe works just as well with beef, pork or chicken mince. Also, if you’re not keen on using the beer, just use stock instead.

2 White Chicken Chilli

Unless you’re some kind of pro chilli connoisseur, you’ve probably not heard of a white chicken chilli recipe before, let alone cooked one? Don’t worry, you’re not alone. However, once you’ve made this, you’ll wonder why it’s never graced your tastebuds unti now.

3 Slow Cooker Smoky Beef & Bacon Chilli

Mince done in the slow cooker is a total winner. Mince recipes, like chilli, always taste better the next day, right? Cooking it in the slow cooker gives you that next day flavour, on the same day. Game changer. This recipe is from the 4th High Protein Handbook – Slow Cooker Special.

4 Chilli Con Carne

Can’t do a chilli roundup without including the classic chilli con carne recipe. However, this one has a secret ingredient you might not have used before.

5 Lentil Chilli

This is a quick and easy recipe for a delicious vegetarian lentil chilli using lentils and kidney beans to power up the protein.

Before you leave….

BONUS: Download a FREE chilli recipe book with 5 delicious chilli recipes from the High Protein Handbooks.

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Pregnancy Weight Gain

You probably don’t hear this very often, but pregnancy weight gain is actually a good thing! Unfortunately, it’s a topic that many women struggle with, especially when they are getting pressure from their medical provider.

And with everything else that is going on during pregnancy, these conversations can hurt even more. But you want to know something? It’s okay to gain weight during pregnancy…In fact, you need to gain weight during pregnancy to keep you and baby healthy!


In this video interview, I have a conversation with mom-to-be, Ally Bouchard, about gaining weight during pregnancy.

Ally had an unfortunate experience where she felt unsupported by her OBGYN when she told her that she needs to stop gaining weight at 26-weeks pregnant. Because of medical opinions like this, women are scared of their hunger and that’s the worst thing to be afraid of while you’re pregnant. While you’re growing a baby, it’s important to be feeding your body with nourishing foods when it’s communicating to you.

So let’s start chatting about the myths that come with pregnancy weight gain…that gaining 25-40 pounds is what’s normal, that you should ignore what your body is trying to tell you, that it’s too late to switch doctors, that the weight is going to be hard to lose after having your baby. 

Stop ignoring your hunger and start listening to your body. For more information, check out the Knocked-Up Fitness® Membership!

image of weight gain during pregnancy

About Ally

IG: @allygbouchard

Facebook: Simple Health for Busy Women


Ally Bouchard is a Health and Body Image Coach with a background in Exercise Physiology and a first-time mom-to-be. She helps women end chronic dieting and find health and peace in their bodies through intuitive eating principles and eliminating body shame.

Ally uses her knowledge of movement and anatomy in her coaching to help women reconnect with their bodies and themselves and become better informed of their own unique needs. She is “Health at Every Size” (HAES) informed and is on a mission to eradicate diet culture and empower women to live lives that go above and beyond their pant size.

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17 High-Protein Breakfast Recipes to Help You Power Through the Day

In this article, we’ve rounded up 17 high-protein breakfast recipes for the calorie and protein counter.

1. Protein Pancakes

Via Food For Fitness

Fed up with oats or eggs for breakfast? Try this recipe for high protein pancakes. This recipe for protein pancakes is free of added sugar and made with muscle-repairing, craving-busting protein. This simple recipe for protein pancakes takes minutes to prepare and is a great way to kick-start your day with a protein boost!

2. Scrambled Eggs with Basil, Spinach & Tomatoes

Via BBC Good Food

Sure, toast is delicious but it’s not exactly healthy either. This healthy alternative, however, still comes with scrambled eggs, plus fresh tomatoes and spinach for a healthy meal to start the day.

3. Easy Kale Feta Egg Toast

Via Well Plated

This Easy Kale Feta Egg Toast recipe is a wholesome and Instagram-worthy dish that takes just 20 minutes to prepare. The combination of an egg, kale, and feta cheese jacks up the protein content without adding too many calories.

4. Tomato & Zucchini Frittata

Via Love and Lemons

The frittata is one of my favorite things to throw together because, really, anything you need to use up can go into a frittata. This one is made of every vegetable I had on hand last week – a variety of tomatoes, zucchini and some really lovely sweet potato greens.

5. Banana Oatmeal Protein Pancakes

Via The Wholesome Fork

Who doesn’t love pancakes? This pancake recipe is delicious, easy to make and only uses a few ingredients.

6. Poached Eggs with Tomato, Swiss Chard, and Chickpeas

Poached Eggs with Tomato, Swiss Chard, and Chickpeas, high protein breakfast

Via Pop Sugar

This protein-rich take on the popular Middle Eastern dish shakshuka is the perfect post-workout breakfast or hearty dinner. Make it as spicy as you like to perk you up for a new day.

7. Simple Vegan Omelet

Simple Vegan Omelet. high protein breakfast

Via Minimalist Baker

This vegan-friendly breakfast recipe tastes just as good as it looks. The secret vegan ingredient? Protein-rich silken tofu.

8. Chickpea Scramble Breakfast Bowl

Chickpea scramble breakfast bowl. high protein breakfast

Via Well and Full

Chickpeas are a vegan-friendly substitute for eggs that are also high in protein. Paired with green leafy veggies, you have a hearty and very affordable breakfast bowl.

9. Mediterranean Style Egg and Cheese

9. Mediterranean Style Egg and Cheese, high protein breakfast

Via Men’s Fitness

Egg and cheese are staples in a high-protein diet, and this recipe is proof of that. The addition of tomatoes ensures you get your recommended dose of lycopene, an antioxidant that’s good for your eyesight and immune function.

10. Strawberry Breakfast Cake

Strawberry Breakfast Cake, high protein breakfast

Via Healthier Steps

Whoever said you shouldn’t have cake for breakfast hasn’t come across this protein-packed cake. Yes, you can have your cake and eat it too.

11. Quinoa Cakes and Poached Eggs

Quinoa Cakes and Poached Eggs, high protein breakfast

Via The Healthy Foodie

The yellow and runny yolk of the egg might as well be a delicious sauce when paired with the crispy quinoa cake of this dish. It’s proof again why quinoa truly is a dieter’s best friend.

12. Customizable Protein-Packed Oatmeal Cups

Customizable Protein-Packed Oatmeal Cups, high protein breakfast

Via The Healthy Maven

Bake over the weekend, keep in the fridge, and pop in the microwave before you shower. Each oatmeal cup is packed with 11 grams of protein, making it the perfect breakfast meal on the go.

13. Protein-Packed Breakfast Burritos

Via Fit Foodies

A burrito for breakfast without the guilt? Yes, it’s possible. And the best part? You can make these over the weekend to last you all week long.

14. Morning Power-Up Energy Shake

14. Morning Power-Up Energy Shake, high protein breakfast

Via Skinny Ms

If you’re the type who doesn’t like to start the day with a heavy meal, this protein-rich smoothie is for you. It’s also packed fats, fiber, vitamins, calcium, and potassium—what more could you ask for?

15. Peanut Butter and Jelly Overnight Oats

Via Eating Birdfood

Of course, no list of high-protein breakfasts would be complete without the obligatory overnight oats recipe. Simply add your protein powder of choice and/or Greek yogurt to increase the protein content in your oats even more.

16. Vegan 3 Ingredient Chocolate Cereal

Peanut Butter and Jelly Overnight Oats, HIgh protein breakfast

Via Beaming Banana

This vegan-friendly chocolate cereal recipe is made from ground oats, cocoa powder, and blended dates, formed into small balls and served with milk. It’s gluten-free, naturally sweetened, and absolutely healthy.

17. Savory Tempeh Breakfast Sandwiches

Savory Tempeh Breakfast Sandwiches, high protein breakfast

Via Connoisseurus Veg

This healthy sandwich recipe replaces a chicken filet with pan-friend tempeh drizzled in a rich sauce, sandwiched between an English muffin, baby spinach, and avocado.

The post 17 High-Protein Breakfast Recipes to Help You Power Through the Day appeared first on Food For Fitness.


Finding Time for Yourself (When It Feels Like You Have None)

Anyone else feeling like you’re stuck on a Groundhog-Day-Hamster-Wheel-Mom-Hangover? The days are jumbling together, the number of times we’re hearing the name “Mom/Mama/Mommy” has increased by 230498, the number of homemade meals we’ve had to make has skyrocketed, and the walls are starting to feel like they are closing in. WE ARE FEELING IT. If you feel like you want to hide in the bathroom with the doors and windows locked just to sit in peace for a second, we get it. If you’re feeling like you need to hide in the closet with a glass of wine, we get it. If you’re feeling increased anxiety, depression, or fear, we get it. All of these feelings are valid, as what we are all going through in the world right now is *not our normal*.


20-Minute At-Home-Friendly Stroller Workout

With school dismissals and shelter-in-place orders continually going into affect throughout the country — and world — it’s crucial to listen to local and national government to help slow the spread of COVID-19 by social distancing, limiting social interactions, washing hands, and disinfecting high-traffic surfaces. That being said, movement and exercise is more important than ever, as staying home can absolutely make you stir crazy. Your mental health needs a workout more than ever, so we created one you can still do with your kids in a stroller, while social distancing. (You can also do all of these moves solo, without a stroller as well.)


7 Delicious Slow Cooker Recipes To Cook This Week

If you’re buttoning down the hatches this week then you’ll be looking for some high protein, family-friendly meals that can be cooked in bulk and frozen. Get the slow cooker out and keep reading. Here are some delicious slow cooker recipes for you to get your teeth into.

1 Slow Cooker Spaghetti Bolognese

from our website: Slow Cooker Spaghetti Bolognese Recipe

Bolognese cooked in the slow cooker is an easy way to create a very rich, delicious, high protein meal. You know how mince dishes always taste better the next day once the mince has had a chance to absorb more of the flavour from the sauce? Well cooking mince in a slow cooker gives you that delicious, rich taste on day one, straight out of the pot.

BONUS: Download a FREE SLOW COOKER recipe ebook with 3 more delicious recipes

2 The Best Crockpot Meatloaf

from The Chunky Chef

The Best Crockpot Meatloaf is a great way to enjoy classic comfort food, with less stress, and dinner is ready when you get home!  No more waiting over an hour for meatloaf after you get home from work.

3 Slow Cooker Cuban Pork

from The Magical Slow Cooker

Citrus and garlic cook all day with a pork shoulder, this makes a tender and flavorful shredded meat.

4 Slow Cooker Asian Pork Casserole

from our website: Slow Cooker Asian Pork Casserole

The original recipe for Asian Pork Casserole is in the 3rd High Protein Handbook. It’s not one of the most cooked recipes but it’s delicious and should get more acclaim, that’s why we’ve done a slow cooker modification for you. It’s very easy to make and it’s got a delicious rich, spicy flavou

5 Slow Cooker Beer Braised Chipotle Chicken Tacos

from Slow Cooker Gourmet

Why not switch up your taco night and enjoy these Slow Cooker Beer Braised Chipotle Chicken Tacos this week!

6 Slow Cooker Irn Bru Chicken

irn bru chicken

from our website: Slow Cooker Irn Bru Chicken

Whisky sauce, haggis, porridge, neeps and tatties and a deep fried Mars Bar are some ‘traditional’ Scottish delights you will certainly have come across. However, you’ve probably never seen a recipe that features our favourite drink – Irn Bru – until now……

7 Slow Cooker Chilli Beef Brisket

from Slow Cooker Club

If you’re a spicy food fan but fancy trying something a little different, then you’ll love this recipe.

Before you leave….

BONUS: Download a FREE SLOW COOKER recipe ebook with 3 more delicious recipes

The post 7 Delicious Slow Cooker Recipes To Cook This Week appeared first on Food For Fitness.


Is HypnoBirthing Effective?

HypnoBirthing is a new buzz word going around that is leaving women asking is HypnoBirthing effective?

So, I have a few follow up questions to ask you:

  • When you imagine your ideal birth, what do you see?
  • Are you too nervous to think about it or can you allow yourself to visualize your perfect experience?

More often than not, that visualization is inhibited by fear. We’ve been conditioned to believe that birth can be painful and even traumatic. The mothers who had a natural, unmedicated experience are believed to be the exception, not the rule. But HypnoBirthing challenges these notions. 

HypnoBirthing is based on the belief that birth is natural and doesn’t have to be painful!

How Is HypnoBirthing Done?

If we can trust our bodies to breathe, we can trust our bodies to bring a baby into this world. HypnoBirthing classes guide expectant mothers through the instinctive process that is birth, thus dispelling the myths that often surround it. We learn that fear initiates the release of restrictor hormones that slow labor and make it painful. Alternatively, remaining relaxed encourages the release of endorphins that create a more pleasurable state. When your systems are free to function optimally, you can more easily embrace an empowering, calm birth.

As intuitive as these processes are, the skills taught in class help prepare your mind and body for the special day. HypnoBirthing focuses heavily on breath, deep relaxation exercises, visualization techniques and light touch massage, all of which become second nature after some practice. These fundamental and impactful tools are always accompanied by a thorough, evidence-based educational portion that teaches the science of how your body works beautifully through the birthing process. With this comprehensive approach, the mother gains even more confidence in her abilities.

What To Expect From HypnoBirthing

During the five weekly 2.5 hour classes, as the mother awakens to what her body knew all along, her birth companion learns how to be the support that she needs. This aspect was the most meaningful for me personally during my birth. The insight and practice that my husband received during the course ended up making all the difference in how my twins were born and saved me from unnecessary medical interventions. 

My Birth Story 

When I went into labor at 38 weeks and 5 days, I thought it was going to be quick and easy. I had visualized the birth that I wanted, but that was threatened the minute I entered the birthing center. None of my regular doctors were on call and a fill-in doctor was there instead. She disregarded my birth preferences that the other doctors had agreed to and decided that she would perform a c-section. Completely shocked, but still confident in my body’s ability for a natural, unmedicated birth, I remained in my relaxation bubble. My husband also took on the role that he had prepared for and relentlessly spoke with the staff. He managed to convince them to call another doctor who agreed to arrive for the birth itself. That is exactly what happened! After only 4 hours of labor, my son and then daughter were born!

HypnoBirthing was not only paramount in shaping the outcome of my birth, but it also empowered my postpartum journey. The emphasis on bonding with your unborn baby (or babies) made the first few days less terrifying. The relaxation techniques that I learned helped me more easily breastfeed.

Although there is no one size fits all birth, and sometimes interventions can be necessary, I can share firsthand that the more prepared, relaxed and confident you and your birth companion are, the greater the chance that your baby can be born as you imagine. I truly hope that all expectant mothers give themselves the opportunity to learn more about HypnoBirthing and reclaim control of their births!

Gal Shyli became a Knocked Up Fitness® Exercise Specialist after her positive experiences with the Knocked-Up Fitness® prenatal membership and Erica Ziel’s postpartum Core Rehab program. She is also a Marie Mongan HypnoBirthingⓇ Childbirth Educator and hopes to empower women to achieve their ideal birth. You can find her on Instagram @galshyli or email her at [email protected]

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8 Fitness Experts You Must Follow On Instagram In 2020

Here are some of the top fitness accounts on Instagram, who don’t just post selfies and bootie shots….

1. Ben Carpenter (@bdccarpenter)

Ben constantly posts quality nutrition advice in the form of helpful studies (without the science babble), videos and the odd infographic. Worth a follow!


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2. Scott Baptie (@ScottBaptie)

Sorry, this is shameless but I can’t do a round-up without including me in it. Recipes, fitness infographics along with cute dog and baby photos.


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3. Nichola Ludlam-Raine (@nicsnutrition)

Nic is a dietician specialising in bariatric surgery but her IG feed is packed with tasty recipes and useful nutrition tips.


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4. Graeme Tomlinson (@thefitnesschef_)

Aberdeen lad Graeme has risen to fame with his excellent infographics dispelling myths left, right and centre. Watch out for his new book coming soon!


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5. Lucy Mountain (@lucymountain)

Previously thefashionfitnessfoodie – Lucy posts some beautiful graphics challenging clean-eating BS and challenges many other wrongly held ideas in the fitness industry.


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6. Dr Joshua Wolrich (@drjoshuawolrich)

NHS Surgical Doctor fighting weight stigma also been on the podcast chatting about celery juice: FFF 138: Calling BS On Celery Juice, Alkaline Cleanses & Raw Keto Vegan Paleo Carnivore Diets On Instagram – with Dr Joshua Wolrich


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7. Aadam Ali (@physiqonomics)

When a fantastic illustrator is also a fitness expert you can be guaranteed the IG posts are going to be superb.


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8. Megan Rossi (@theguthealthdoctor)

Dr Megan Rossi (PhD, RD, APD) is the queen of gut health. Her page is packed full of helpful info if you want to get that good gut feeling.


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Full-Body Babywearing Workout

Any mom knows it’s hard to sneak in a workout when you’re chasing after a little munchkin (or they’re chasing after you). With this full-body babywearing workout, you can wear your little one while adding some movement into your day. 


Modifying Workouts While Pregnant

If you love your current workout classes and want to continue throughout your pregnancy, we’re here to help! By modifying workouts while pregnant to accommodate your growing baby bump, you can continue to enjoy the classes you love with the community you have built!  

While it would be ideal for all trainers to know how to modify certain movements for pregnancy, unfortunately, not all do. So…we highly recommend educating yourself so you can come prepared to your workout class. 

Here are 3 modifications that you can begin incorporating into your workouts:

  1. Eliminate Crunches. Replace any crunches or crunch-type movements with hip rolls or planks. These two exercises can help you activate that pelvic floor and deep core without causing Diastasis Recti, incontinence (peeing your paints) and pelvic floor dysfunction. 
  2. Refrain From Stomach Movements. As you move further into your pregnancy, you will want to refrain from doing any exercises that require you lay on your stomach. You can still strengthen your mid-back by doing standing rotational movements or planks. 
  3. Avoid Movements Putting A Lot Of Pressure On Your Pelvic Floor. As your baby bump grows, your pelvic floor has to work harder and harder to hold up your baby. Added pressure from running or jumping rope can cause incontinence (peeing your pants) and pelvic floor dysfunction. Walking is a great alternative because it offers you a great workout without the added pressure on your pelvic floor. 

Modifying workouts while pregnant can strengthen and empower you throughout your entire pregnancy, postpartum + beyond! For additional modifications + to learn more about modifying movements during pregnancy, check out the Knocked-Up Fitness® Membership!

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Mermaid Stretches During Pregnancy

Mermaid stretches are a great active stretch to do during all trimesters of pregnancy as well as postpartum. This exercise really works to open up those tight hips, belly + chest! 

  • Sit up tall in the mermaid position. 
    • If this feels too tight in your hips, roll up a towel and place it under your bum. 
  • Lightly engage your pelvic floor, lifting up from underneath your belly.
    • You want to be lightly hugging your baby.
  • Take your arm back behind you and use your booty to help lift you up.
  • Lift your other arm, feeling the opposition from your fingertips to the palm of your back hand. 
  • Take an inhale at the top.
  • On your exhale, lift tall as you come back down.
  • Do three on each side and then switch.

If you are doing these mermaid stretches during pregnancy and find that one side feels more restricted than the other, that is absolutely ok! Use a towel if needed or go back to the side that is tight and do a few more to help open things up. 

During pregnancy + early postpartum, you want to make sure you are actively stretching verse just sitting in a stretched position. When you actively stretch, you create opposition, strength + stability in the ligaments and joints. Make sure you are lengthening + connecting through your body for maximum benefit! 

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How To Safely Do Squats During Pregnancy

How To Safely Do Squats During Pregnancy!

Squats can be a great exercise during pregnancy because they not only help keep your legs, glutes + core strong, but they can also help alleviate hip pain, SI joint pain and rebalance your pelvis. Before you jump in, here are a few tips to keep in mind to safely do squats during pregnancy. 

  1. As you progress through your pregnancy, you may notice that you are not able to go as low into your squats as you previously have. That is absolutely ok! Make sure you are only moving through a range of motion that feels good for your body. 
  2. You should also never feel any pulling or tension in your low back. If you start to feel this, reconnect through your pelvic floor + deep core and shorten your range of motion. 
  3. Avoid tucking your bum and/or over-arching your back. This can cause your pelvic floor + deep core connection to shut off and put unnecessary pressure on your low back.

Parallel Squats
  • On your inhale, breathe into your sides and deep into your back.
  • On your exhale, lightly connect through the pelvic floor and low belly. 
  • Keep your shoulders relaxed and lengthening through the top of your head.
  • As you lower down, make sure your weight is evenly distributed through your feet (this includes your toes!)
  • As you come up, keep that light connection in your pelvic floor + low belly.
  • Use the muscles on the underside of your bum to help bring you up.
Medial Squats
  • Rotate your feet slightly inward.
  • On your inhale, breathe into your sides and deep into your back.
  • On your exhale, lightly connect through the pelvic floor and low belly. 
  • Keep your shoulders relaxed and lengthening through the top of your head.
  • As you lower down, send your booty back, avoiding any tension or pulling in your low back.
  • You want to feel some spreading of those sits bones (bony parts of your bum).
  • As you come up, keep that light connection in your pelvic floor + low belly.
  • Use the muscles on the underside of your bum to bring you up.
Wide Squats
  • Take your feet out wide.
  • On your inhale, breathe into your sides and deep into your back.
  • On your exhale, lightly connect through the pelvic floor and low belly.
  • Keep your shoulders relaxed and lengthening through the top of your head.
  • As you lower down, make sure your weight is evenly distributed through your feet (this includes your toes!).
  • As you come up, keep that light connection in your pelvic floor + low belly.
  • Use the muscles on the underside of your bum to bring you up.

I recommend doing 3 sets of 10-20 reps of each squat. This can help you stay strong, energized + feeling your best throughout your entire pregnancy! 

The post How To Safely Do Squats During Pregnancy appeared first on Knocked-Up Fitness®.