Exercise Safely Throughout Your Pregnancy

Hey, Mama! Pregnancy and postpartum life can leave you questioning everything about your body, including if it’s safe to workout. The answer is YES! Working out while pregnant is one of the healthiest things you can do for yourself AND your baby. Motherhood brings its own set of unique physical challenges, but our fitness programs are designed to make you feel like the powerhouse you truly are. A safe, structured workout routine can help keep you healthy and strong throughout pregnancy and beyond. This doesn’t just apply to those that are pregnant or newly postpartum — it’s also for women that want to support a lifetime of healthy exercise. Once you’re postpartum, you’re *always* postpartum. A lot of the issues that can arise due to childbirth last years and are not addressed in the fitness space; we want to change that! HMF has Certified Pre- & Postnatal Exercise Specialists on staff to help guide you, no matter where you’re at in your fitness journey.

Safe Exercise for Every Trimester

Each trimester has its own fitness considerations, even the “fourth” trimester. No client and no pregnancy is the same, so there is no cookie-cutter approach to any of our pre- and postnatal clients. There are safe exercise progressions, regressions, and variations to help fit any client at any level. Attention is paid to strengthening the deep core and pelvic floor musculature in all trimesters. We take special consideration of the following to make sure our clients are being as safe as possible:

  • Pressure Management
  • Breathing
  • Posture and Alignment
  • Rib Flare and Mobility
  • Core and Pelvic Floor Engagement

Active Postpartum Recovery

In the postpartum period, exercising safely requires careful consideration of the body’s healing process. Listening to your body’s cues is crucial, as is gradual progression in exercise intensity. Our programs concentrate on rebuilding your core strength, providing you with stability and support, while we ease you back into movement.

Moms may be dealing with a host of physical limitations, from extreme fatigue to C-section recovery. Corrective exercise can address specific muscular imbalances, postural issues, and discomfort linked to postpartum life. Some of the issues that arise from childbirth are issues for the rest of Mom’s life. While we are not substitutes for a proper pelvic floor physical therapy program, we’d like to be the bridge between PT and training. We can help tackle childbirth related issues as they relate to fitness, like:

  • Pelvic Organ Prolapse
  • Diastasis Recti
  • Hypo/Hypertonic Pelvic Floor
  • Leaking & Incontinence
  • SI Joint & Low Back Pain
working out while pregnant

Exercise During Pregnancy Can:

Boost Energy: Fatigue often accompanies pregnancy. Exercise helps you stay energized, so you can tackle those baby registries and nursery makeovers with ease.

Alleviate Discomfort: Pesky aches and pains are a hallmark of pregnancy. Our tailored workouts can help ease back pain, manage pressure, and improve overall comfort.

Prevent Excessive Weight Gain: We’re all for indulging in some pregnancy cravings, but our programs can help you maintain a healthy weight during pregnancy.

Prepare for Labor: Think of our workouts as training for the ultimate marathon – childbirth! Increased strength and endurance can make labor a bit more manageable.

nutrition coach tracy

Certified Pre- & Postnatal Expertise

When it comes to corrective exercise during pregnancy and postpartum recovery, having a knowledgeable and experienced trainer is crucial. I’m Trainer Tracy, a certified specialist in prenatal and postnatal fitness, with a strong emphasis on corrective techniques. I am passionate about helping moms of all ages and fitness levels stay safe, healthy and strong, both emotionally and physically, throughout their journey. I have a crazy toddler and a love for fitness – let’s swap baby stories and workout together! Contact HMF to get started »

    • Certified Pre- & Postnatal Coach

      Girls Gone Strong

    • Pregnancy & Postpartum Corrective Exercise Specialist

      Core Exercise Solutions


    Allison K.

    “I will never have enough nice things to say about Tracy and Heavy Metal Fitness. I’m in the last stretch of this surrogacy journey and being 34 weeks pregnant is just not much fun in general. Plenty of days I feel tired, weak, and overall crummy… but then I get to see Tracy and she constantly reminds me how strong I still am. 3rd trimester deadlifts, even with the reduced weight of course, make me feel like a complete and total badass. Tracy genuinely cares about me as a person and a client.”

    Joanna G.

    “Thank you for everything you have done to support us on this journey to parenthood! We are so thankful for the opportunity to work with you. Our lives have completely changed for the better since we started! Your guidance, support, and encouragement has been so appreciated – not to mention we have so enjoyed being around the great, fun people that you are! Everything was so practical and well-thought out as we prepare for the big day.”

    Jessica R.


    “I absolutely love training with all of the trainers at Heavy Metal Fitness, but I want to shout out Trainer Tracy, who I have been working with from 6 weeks postpartum until 39 weeks pregnant! She is certified to train pregnant clients and I have had the best experience working with her.”

    “I would have never been able to stick with working out throughout my entire pregnancy without Trainer Tracy. Not only was she so knowledgeable about what is okay and not okay to do, she diligently watched and corrected to make sure I was working out safely for me and my baby. Tracy constantly would check in with me and helped me listen to what my body needed each workout. She was extremely patient when I wasn’t feeling my best, but was ready to go on the days I was ready to work!”

    “Through the nausea, fatigue, and every ache and pain, Trainer Tracy gave me the best possible experience to keep up my fitness routine when my body was already going through a lot. The genuineness and care really showed through each workout. Labor and delivery even went fast! I can’t wait to get back to Heavy Metal Fitness once I’m recovered and cleared to workout!”