Resources

Notes from the floor.

Honest takes on postpartum recovery, prenatal movement, diastasis recti, pelvic floor work, and the juggle of motherhood — written for the moms walking through it.

First trimester strength training: what changes, what stays the same

Featured

Prenatal · 8 min read

First trimester strength training: what changes, what stays the same

First trimester strength training is way safer than the internet would have you believe — and way more important than your OB will probably mention. Here's what actually changes, what doesn't, and what to do.

By Lexi Krieger · May 23, 2026

Strength9 min

How to find a NASM-certified prenatal trainer near you (and what to ask)

Anyone can call themselves a "prenatal trainer." Very few are actually certified to safely program for pregnancy and postpartum bodies. Here's how to verify, what to ask, and what to walk away from.

May 23, 2026

Postpartum8 min

Pelvic floor PT in the Lehigh Valley: when to go, who I refer to

Some postpartum symptoms are outside a coach's scope of practice. Pelvic floor physical therapy is. Here's what flags a referral, what to expect at a first visit, and the Lehigh Valley PTs I trust.

May 23, 2026

Mom Life7 min

Mommy & Me class — first time? Here's exactly what to expect

Showing up to a fitness class with a baby in a carrier or a toddler in tow is its own small act of courage. Here's the entire first-class flow so you can walk in knowing what's about to happen.

May 23, 2026

Prenatal10 min

Pelvic girdle pain during pregnancy: exercises that actually help

If walking feels like your hips are unzipping, you're not crazy and you're not alone. About 1 in 5 pregnant women get pelvic girdle pain. Here's what's actually happening and the modifications that help.

May 23, 2026

Postpartum8 min

Can I lift weights while breastfeeding? Yes — here's how

Strength training does not hurt milk supply. The internet has scared a lot of nursing moms out of lifting for no good reason. Here's the real picture.

May 23, 2026

Prenatal9 min

Third trimester strength training: what to keep, what to drop

Third trimester is where most pregnant moms get told to stop lifting. They shouldn't. Here's exactly what to modify, what to keep, and what to drop entirely.

May 23, 2026

Postpartum9 min

C-section recovery exercises: a week-by-week guide to safely getting strong again

C-section is major abdominal surgery. The standard "6 weeks and you're cleared" advice undersells what your body just went through. Here's a real recovery timeline.

May 15, 2026

Prenatal7 min

Pelvic floor exercises during pregnancy: what works, what's overrated, and what to actually do

Most pregnancy pelvic floor advice starts and ends with "do your kegels." That's not enough — and for some women, it makes things worse. Here's what actually trains a labor-ready pelvic floor.

May 8, 2026

Postpartum8 min

When can I exercise after giving birth? The honest postpartum timeline

The "6-week clearance" is the start, not the finish line. Here's what's actually safe at 2 weeks, 6 weeks, 3 months, and 6 months postpartum — and what each phase is for.

May 4, 2026

Prenatal11 min

Safe exercises during pregnancy: a trimester-by-trimester guide

First, second, and third trimester each need different things. Generic prenatal advice flattens all three into one. Here's how I actually program for each — and which lifts get modified when.

Apr 22, 2026

Postpartum9 min

Diastasis Recti: what it is, how to check yourself, and what actually fixes it

Most postpartum core programs skip the screen. They shouldn't. Here's exactly what diastasis recti is, how to check yourself at home in 60 seconds, and what actually closes the gap.

Apr 12, 2026

Question I haven't answered?

Send me a DM — your question becomes the next post.

DM @babiesandbarbellslv Send an email