Step 1
- NASM-Certified Prenatal
- Trimester-Specific
- Pelvic-Floor-Safe
- OB Clearance Required
Who it's for
This is for you if…
- You're 0-9 months pregnant and want to keep lifting
- You're tired of being told to "just walk" or "just stretch"
- You want to feel strong walking into labor, not afraid
- You're cleared by your OB to exercise
Pregnant strength training
Trimester-appropriate lifts, in your own house.
First, second, third — three different bodies, three different programs. Adjusted weekly. Loaded carries become belly support. Goblet squats stay; deep front squats go. No surprises, no Valsalva.
- Trimester-specific load + range-of-motion guidance
- Pelvic-floor-aware programming from day one
- ACOG-aligned with continuing-education updates
- Built around your delivery + postpartum goals
What to expect
From the first text to your first lift.
Step 2
Pelvic floor + core focus
Step 3
Strength that translates to labor
Step 4
Constant communication with you
Step 1
Trimester assessment
Step 2
Pelvic floor + core focus
Step 3
Strength that translates to labor
Step 4
Constant communication with you
Want the full story?What actually happens, step by step.↓
Step 1 · Trimester assessment
First trimester (energy crashes, nausea), second (peak training window, body changing), third (modifications for size, prolapse risk, prep for labor). I program differently for each.
Step 2 · Pelvic floor + core focus
Diaphragmatic breathing, deep core engagement (transverse abdominis), pelvic floor coordination — the foundation that protects you from prolapse during labor and speeds postpartum recovery.
Step 3 · Strength that translates to labor
Deep squats, hip mobility, single-leg strength, breath control under load. Labor is an endurance event. We train for it like one.
Step 4 · Constant communication with you
Pregnancy changes weekly. We check in every session about energy, sleep, joint pain, any flags from your OB. The program adapts.
Pricing
Simple. No contracts. First class on me.
Free 20-min consult before any commitment. OB clearance required to start.
What's included
Everything you get — no upsells.
- Doctor clearance check (I'll send you the questions to ask your OB)
- Trimester-specific strength program
- Pelvic floor + diaphragmatic breathing protocol
- Birth-prep movement (squats, mobility, breath work)
- Form coaching on every lift
- Direct DM access for between-session questions
Where it happens
Locations
Macungie, PA — Group Classes
Community room, kid-safe space (after birth)
Allentown, PA — Group Classes
Community room
Anywhere in the Lehigh Valley
1-on-1 in your home, park, or neutral location
Can I lift weights while pregnant?
Yes — assuming your OB clears you. Strength training during pregnancy is associated with shorter labor times, faster recovery, and lower risk of gestational diabetes. The NASM prenatal certification covers exactly which lifts to modify and when. We don't max out, we don't do supine work after 20 weeks, and we adjust by trimester.
What about my pelvic floor and diastasis recti?
We train both proactively, not reactively. Diaphragmatic breathing and deep core engagement are part of every session. The goal is to enter postpartum already strong — not to rehab from scratch.
Is it safe in my third trimester?
Yes, with the right modifications. We avoid lying flat on your back, drop weight selection as the third trimester progresses, focus more on mobility and breath work, and prep for labor. Many of my clients train until 38-40 weeks.
Do I need a doctor's note?
I need confirmation that your OB has cleared you for exercise. I'll send you the exact questions to ask if you're not sure — it's a 30-second conversation at your next appointment.
What if I haven't worked out in years?
That's the most common scenario. We start at zero. The first month is form, breath, and bodyweight. Strength builds from there. Pregnancy is not the moment to do something dramatic — it's the moment to start something sustainable.
Ready when you are
Let's get started. No pressure.
Send a message or DM and Lexi gets back personally — usually within a few hours.