3rd Trimester Prenatal Fitness

Hello and welcome! Here’s what you want to know for this course…

Let’s start with what you’ll need, as well as many ideas for how to modify exercise in general.

Here are some tips on how to modify (and what to expect!) for pregnancy.

Here’s a brief breakdown of the anatomy and function of the pelvis, hips, low back, and pelvic floor muscles.

This practice covers all of my favorite pelvic floor conditioning exercises…starting with the BREATH!

In this series, you’ll be taken through some guided breath and mindfulness practices; here’s the how and why…

Here’s a practice to help you reduce stress, calm and focus the mind, and activate the parasympathetic nervous system.

Here’s the breakdown of the how and why to intentionally train the mind, as well as a foundational meditation practice.

Let’s talk about getting uncomfortable…on purpose! To manage intense situations in life such as contractions, labor and birth…or even death…

A breakdown of how to practice visualization and affirmations to help settle the mind and steer it where you’d like to go, because big challenges are all about the proper mindset.

This is a guided meditation incorporating breath, relaxation, affirmations and visualization, to establish a positive mindset for birth.

Here are some nutrition basics that are really good for anyone at anytime, but some 3rd-trimester specific tips as well!

Sleep is such a challenge, especially in the third trimester of pregnancy. Here are a ton of tips and tools to help you get some better (and much needed) sleep!

Here’s a nice warmup with some modification tips, plus a 10-exercise HIIT set that we’ll repeat.

Here’s a back-to-basics workout that covers some key technical points for leg strength training.

Here’s a little aerobics moderate-intensity hi- or low-impact workout for you!

Another leg-focused workout with technique, using bands and bodyweight for resistance!

Here’s a total-core activation workout for you, short and sweet.

Some interval training for cardio AND leg strength!

A full-body strength training session with a little extra BOOTY for ya…

Some flow with some low-mid-high intensity!

Upper & lower body strength training, in two rounds, easy peasy!

Here’s a slightly shorter practice to develop better shoulder, neck and upper back mobility, flexibility, and strength.

Today we do 26 NO REPEAT intervals for 50 second/10 seconds rest, followed by a 30-second finisher!

12 exercises repeated, full-body strength!

Here are some FAST basic drills and a few simple combos, to a 140-150BPM playlist!

Two sets, one doubled and the other tripled!

A 30-minute gentle stretch & flow yoga class.

1:00, 50 seconds, 40 seconds, 30 seconds and then a Tabata at 20/10. Enjoy!

Two sets of doubles, two sets of triples!

A cardio mashup of aerobics steps, dance combos & intervals!

27 exercises, no repeat, increasing volume especially for hamstrings, quads & glutes!

Here’s a workout to stabilize the pelvis and address symphysis pubis dysfunction, S-I joint instability, and general good hip and abdominal strength!

4 sets of 3 exercises at 50-50-30, two rounds each!

Here’s a high-volume set with 3 rounds for legs primarily, plus biceps & shoulders!

Some cardio dance, Latin-inspired!

A second 3-round strength set for max reps, weight and volume for peak week!

Here’s a practice that combines breath, stretches, movement and myofascial release to give your legs some love!

A no-repeat workout that’s all LOW IMPACT without compromising any intensity!

Flow with breath and strengthen with bodyweight in this lovely full-body “deload” workout!

Here’s a rhythmic cardio class at 125-130 BPM, with the option to add light hand weights!

This is another hip-tastic workout that incorporates a loop band and yoga block, focusing on ALL the glutes as well as inner thighs, quads and hamstrings.

This restorative yoga class includes some positions from the “Miles Circuit” that help prepare the body and the baby’s position for labor and birth!

Here are some of my top tips for preparing for BIG EVENTS, like a performance, competition, or birth!

This video covers some fundamentals as to how to prepare for your birth, as well as covering the phases of labor and how to manage them.

In this video, we’ll cover movements and positions to get help your baby get into the optimal position based on the various phases of labor, as well as discuss positions and breathing technique for pushing.

Let’s talk about how to plan for the best postpartum recovery possible!