As a mother of three, a midwife, an American Aquanatal Fitness and prenatal movement instructor, I have seen first hand the benefits of exercise, movement, breathing techniques and body awareness during pregnancy, labor, birth and postpartum. I encourage pregnant women to speak with their care provider and get approval to start or continue a fitness program then we would work cooperatively to build a individualized training plan that will adapt with you on your journey through pregnancy.

Building a training plan or continuing your current exercise plan in pregnancy can be confusing. There is a lot of myths and misinformation about what is safe and what recommended during the prenatal and postpartum period.


Exercise during pregnancy can help you:

  • adjust to anatomical changes

  • reduce the risk of diastasis recti

  • reduce pelvic floor dysfunction

  • reduce organ prolapse

  • reduce lower back pain.


As a coach my intention is to help you understand the current guidelines on fitness and pregnancy, get 1-on-1 support to learn proper form for pregnancy and develop an individualized training program.

The postpartum period is a time of big transitions.

As your coach my goals will be to provide you a pathway during the first few moths or first year after birth to:

  • progressively return to a fitness program

  • learn exercises and techniques to support postpartum recovery

  • retrain the pelvic floor

  • improve posture and alignment

  • gain strength

  • go about your normal activities a little easier.

"Physical activity in all stages of life maintains and improves cardiorespiratory fitness, reduces the risk of obesity and associated comorbidities, and results in greater longevity. Physical activity in pregnancy has minimal risks and has been shown to benefit most women, although some modification to exercise routines may be necessary because of normal anatomic and physiologic changes and fetal requirements. Women with uncomplicated pregnancies should be encouraged to engage in aerobic and strength-conditioning exercises before, during, and after pregnancy" ACOG, 2015

"Research shows the health benefits and safety of being active throughout pregnancy for both mother and baby. Physical activity is now seen as a critical part of a healthy pregnancy. Following the guideline can reduce the risk of pregnancy-related illnesses such as depression by at least 25%, and the risk of developing gestational diabetes, high blood pressure and preeclampsia by 40%. Pregnant women should accumulate at least 150 minutes of moderate-intensity physical activity each week over a minimum of three days per week; however, being active in a variety of ways every day is encouraged" Canadian Guideline for Physical Activity. 2019.