Trimester 1: Build | 8 Week Programme
Embark on a crucial eight-week journey tailored for weeks 5 to 12 of your pregnancy. The ‘Build’ programme uniquely combines breathwork and physical exercises, targeting both your core and your pelvic floor. The aim? To help you develop a strong mind-muscle connection for a more comfortable pregnancy and a smoother transition into motherhood.
An 8 Week Programme Valued At $600+ For Just $120!
Why Choose the 'Build' Programme?
- Master ‘Connection-Breath’ & TVA Breathing: An essential breathing skill that will serve you well during labour and in your postpartum journey. ($50 Value)
- 7 Full-Body Strength Training Routines: Tone and strengthen your body safely. ($140 Value)
- 3 Moderate-Intensity Cardio Workouts: Boost your mood and energy levels. ($60 Value)
- Video Demonstrations for EVERY Exercise: Ensuring you get your forms and postures right. ($100 Value)
- Personalised Workout Calendar: Your dedicated app calendar schedules all your workouts, so you never miss a day. ($50 Value)
- Direct In-App Messaging: Ask questions and get advice right within your app. ($50 Value)
FREE Added Bonuses:
- Smoothie recipe e-book to help manage morning sickness. ($20 Value)
- Exclusive discount codes and offers from brands like GoMama Maternity Clothing, Midies, and more. ($100 Value*)
- Video form checks to ensure you’re performing each exercise safely and effectively ($100 Value)
When do I start?
The ‘Build’ programme initiates at week 5 of your pregnancy. Why? Because most women only find out they’re pregnant around this time. If you discover your pregnancy before or after the 5th week, don’t worry—we’ve got you covered.
Phase Breakdown
- Phase One: Weeks 5-8
- Phase Two: Weeks 9-12
Each phase lasts 4 weeks and allows you to adjust sets and reps according to how you’re feeling and your progress rate.
Can I exercise during pregnancy?
Absolutely, and it comes with perks! Exercise not only improves your mood and sleep quality but can also help ease pregnancy and delivery-related complications. (Research)
Of course, your doctor’s permission for exercise is essential, as there can be contraindications to exercise during pregnancy. Additionally, the most important thing you can do is tune in to your body and give yourself some grace. Be aware of what your body is telling you—does that exercise feel good? Keep it up. Doesn’t feel so good? Probably best to stop and adjust.
What equipment do I need?
This programme is designed specifically for you to do at your own pace, in the comfort of your home. However, to make the most of the programme certain equipment is necessary:
- Dumbbells (any weight you are comfortable using)
- Resistance band
- Optional: Kettlebell, Booty band, Yoga mat
Ready to take the next step toward an active, pain-free life during and after pregnancy? Click below to get started on your ‘Build’ Programme today!
How Does This Work?
- Once you buy the programme you will receive an invitation email asking you to create a password/account on Trainerize (the app I use to deliver the programme).
- You will also receive a ‘Welcome email’ from me which contains a couple of forms- that you NEED to complete. Admin!
You can do this in your own time.
- Your fitness programme will automatically start on the day of purchase (Send me a DM from within the app if you’d like me to push this back to a later date).
- Each day, just open your app and the day’s work will show up on the To-Do list.
- Simply click each component and do the workout!
View More Pregnancy Exercise Programmes
Trimester 2: Strengthen (Part 1)
The focus of this 8-week programme is to help you minimize back and pelvic pain while enhancing your overall strength and posture. My specially designed workouts give you a balanced mix of strength training and cardio exercises, all aimed at making your second trimester as comfortable as possible.
Trimester 2: Strengthen (Part 2)
Like its predecessor, ‘Strengthen (Part 2)’ aims to alleviate back and pelvic pain, while also maintaining your muscle strength and cardiovascular fitness. We continue to focus on holistic well-being with balanced workouts that will make you feel as fabulous as you look.
Trimester 3: Prepare
As you enter the final trimester of this awe-inspiring journey, you’re probably feeling a mix of excitement and perhaps a little bit of fatigue. It’s perfectly normal, and that’s exactly why our ‘Prepare’ programme is designed with your comfort in mind.