The Pregnant Athlete Training Program

A complete 36 week training program for the pregnant athlete

  • 4 workouts per week designed for the exact week of pregnancy you’re in (50+ workouts in all)
  • Video demos for each exercise
  • Strength, conditioning, cardio, prehab, and interval style workout options.
  • A workout calendar laying out exactly what to do each week.
  • Built in exercise modifications (take the guesswork out of it!)
  • Bonus exercise strategy videos. (It’s not just what you do its how you do it.)
 

WE ARE HEATHER & BRI. PREGNANCY & POSTPARTUM ATHLETICISM COACHES HERE TO GUIDE YOU THROUGH YOUR TRAINING DURING THIS IMPORTANT CHAPTER OF YOUR LIFE.

You’re pregnant!!! What an exciting time of your life!

We know that you want to continue to workout through your pregnancy. If you’re anything like us #gymlife is part of your identiy and you don’t want to lose that just because you’re pregnant.

We’ve been in your shoes! 5 times between the two of us.

The ability to train throughout your pregnancy is crucial for your mental health, but you know that you need to change your approach to exercise during this season of life.

It’s hard to know WHAT to do though right?

PREGNANT ATHLETES ARE TYPICALLY GIVEN EXTREME OR GENERIC INFORMATION.

Their doctors, coaches, practitioners & peers give well-meaning input, like;

  • "LISTEN TO YOUR BODY"
  • "KEEP DOING WHAT YOU'VE ALWAYS DONE"
  • "DON'T LIFT OVER 20 LBS"
  • "YOU'RE A BADASS, MAMA!"
  • "PREGNANT WOMEN SHOULDN'T BE EXERCISING LIKE THAT!"

These generic opinions are not founded upon evidence or professionalism within the pregnancy and postpartum athleticism space. So many athletes gravitate to the message they feel most comfortable with, and have typically been left to their own intuition to “figure it out“.

This is not good enough information and women need more insight and considerations than what they’ve been given. We can encourage women to advocate for themselves, but to who? And how? Especially when the entirety of this process is not being taken into account when guiding pregnancy exercise, fitness or training.

Instead of the focus on *just* baby safety or mom’s experience/comfort, we need to look at the implications of training on her core and pelvic health function and long term athletic performance or interests.

We connect the dots between women’s health considerations as her body navigates so many changes, and how it implicates her fitness now and years from now. Pregnancy is temporary, postpartum is forever.

We can’t control every variable associated with pregnancy, labor, delivery, birth or motherhood in general. But exercise is something we do have control of – it’s something that’s adaptable for the current needs analysis on behalf of her longterm function and performance from the INSIDE out.

Her body, her baby, her vagina, her fitness, her goals, and interests matters.

This starts with quality guidance during pregnancy, so that it translates into the next chapters of her life, fitness, and motherhood.

We know that education is critical so that women can be their own advocates, understand their own training needs and have the ability to actually know HOW to listen to their body. But we also know a lot of athletes just want to be told what to do so they aren’t left guessing. They want confidence and trust in a process that feels unfamiliar and confusing.

We get it. We’ve been there. We’ve done it without any awareness or guidance. And we’ve done it with a lot of perspective and strategy.

We want to help you implement the education in ways that feel comfortable, familiar and practical. We want you to feel supported and safe while still recognizing that training is part of what you do, how you identify and what makes you feel good.

We will meet you where you are to take you to where you want to be. Let us help you.

IT’S NEVER TOO LATE IN YOUR PREGNANCY TO BEGIN!

At 20 or 30 weeks pregnant you may find yourself wondering if it’s even worth it to begin a program like this.

The answer is YES!

The second half of your pregnancy is when SO MUCH is changing in your body. It’s when the majority of adapations in the program begin.

Here’s what Cassi N said:

“I GOT [THE PROGRAM] PRETTY LATE IN MY PREGNANCY. AS A POWERLIFTER/STRONGMAN ATHLETE, I NEEDED SOMETHING THAT FELT SIMILAR TO WHAT I WAS DOING, BUT ALSO GAVE ME OTHER THINGS TO DO – WITHOUT FEELING LIKE I WAS JUST DOING PRENATAL YOGA. SO THE SMALL CONDITIONING CIRCUITS WERE REALLY HELPFUL. THEY WERE NOT MY NORMAL ACTIVITIES BUT FELT GOOD ON MY BODY WHEN I COULDN’T LIFT HEAVY ANYMORE. OR HONESTLY, DIDN’T WANT TO. IT WAS NICE TO HAVE A GUIDE IN THOSE LAST FEW MONTHS.”

MEET YOUR COACHES

BRIANNA BATTLES

Brianna Battles is the CEO of Everyday Battles LLC and founder of the movement and education, Pregnancy & Postpartum Athleticism. She specializes in coaching pregnant and postpartum athletes, as well as educating coaches on how to help athletes navigate the physical and mental considerations of training during these chapters in a woman’s life. Brianna has online courses and resources for both fitness professionals and athletes and is the founder of the movement and online education, Pregnancy & Postpartum Athleticism. She has built an international team of coaches who are equipped to work with pregnant and postpartum athletes.

Brianna is an advocate for women who want training during pregnancy and make a sustainable return to performance, lifestyle, function, career and activity in the postpartum chapter. She has been able to accomplish this not just with her own coaching efforts, but by also educating coaches to do the same in their communities and online.

Brianna has her Master’s Degree in Coaching and Athletic Administration and her Bachelor’s degree in Kinesiology. She is an active member of the NSCA where she is a Certified Strength and Conditioning Specialist (CSCS), and a USAW Sports Performance Coach. She has completed multiple continuing education courses and mentorships in the women’s health and strength and conditioning realm.

She lives in Southern California with her husband and 2 sons (Cade and Chance).


HEATHER OSBY

Heather is a Pregnancy & Postpartum Athleticism Coach, Pre/Postnatal Fitness Trainer, and Level 1 Crossfit Coach dedicated to helping moms live a fit lifestyle with no B.S. For almost 7 years she has been coaching women. Early on in her career many of them started to share with her the struggles they were having with their core and pelvic floors in the months and even years after childbirth. “Weird abdominal issues” (diastasi recti), leaking pee in exercise and life, back pain, and painful sex were common for so many of her clients. At the time. she didn’t know how to help them, which was the worst feeling ever.

She was determined to learn though. Thus began her quest to become better educated about the core and pelvic floor and how it pertains to moms who want to strength train.

In addition to her work in the pre and postnatal space. She runs a successful online fitness program designed for busy moms who want to workout, but need someone to tell them what to do and provide accountability.

She is a born and raised Iowa girl with 3 daughters of her own, 2 poorly behaved dogs, and a husband who tells the WORST dad jokes ever. When she is not working you can find her organizing literally anything, drinking a pink drink, or saying something sarcastic on the internet.

WHAT DOES THE PROGRAM INCLUDE?

#1 YOUR PREGNANCY WORKOUTS

Upon purchasing the program you’ll receive the entire program and you can begin ASAP.

You’ll get 4 workouts a week, until the last trimester when we back our training down to 3 workouts each week.

This is a complete strength and conditioning program that includes:

Workouts designed for the exact week of pregnancy you’re in

  • Strength workouts, cardio workouts, metcons, interval style, and even some prehab
  • Workouts range from 10-35 Minutes (average workout is approx 25 minutes)
  • Workout PDF & Online access via an app
  • A workout calendar outlining what to do when.

“I LOVE THIS PROGRAM! I HAVE A SCHEDULE TO FOLLOW AND I’M NEVER WONDERING IF WHAT I’M DOING IS “SAFE” FOR PREGNANCY. THANK YOU FOR HAVING A PROGRAM LIKE THIS AVAILABLE! I LOVE IT.” -APRIL

#2 VIDEO DEMOS FOR EVERY EXERCISE

Need a quick video reminder of what a certain movement is? We’ve got you!

Access an entire library of video demos which are linked below each workout in the app

Demos include:

  • A real actual pregnant person performing each movement
  • Voiceover directions giving you cues on what to remember with each movement
  • Quick! No need to watch a long tutorial, each demo is under a minute.

“I CAN’T OVERSTATE HOW ENCOURAGING IT WAS TO WATCH THE DEMO VIDEOS OF HEATHER PREGNANT IN REAL TIME VS A SUPER FIT/NON-PREGNANT PERSON DOING THEM BECAUSE YOU MOVE DIFFERENTLY PREGNANT.” -SARAH P

#3 APP FOR QUICK PROGRAM ACCESS

  • The entire workout program can be quickly accessed within the teachable app.
  • Workouts easily organized by week
  • Easy quick access to the video demos you need for each workout.

“I LOVE THE LAYOUT! THE WAY THE MOVEMENTS HAVE ASSOCIATED VIDEOS DIRECTLY BELOW IS SO HELPFUL” – KATE R.

#4 EXERCISE STRATEGY EDUCATION VIDEOS

It’s not just what types of exercising you’re doing in pregnancy, it’s how you’re doing those exercises. We know how you train in pregnancy will impact your long-term athletic performance which is why we are giving you something more than just workouts alone.

Bonus education videos include:

  • How should you approach training in pregnancy? We’ll talk you through getting your mind right.
  • Breath, body positioning, knowing your tendencies, we have a whole video about exercise strategy.

“I LOVE THIS PROGRAM. EVERY WEEK I FELT CONFIDENT THAT I WAS DOING WHAT WAS BEST FOR MY PREGNANT BODY AND MY POSTPARTUM BODY. I BECAME EDUCATED ON WHAT KIND OF MOVEMENT COULD BE HARMFUL AFTER PREGNANCY AND WHICH WERE SAFE FOR WHERE I WAS RIGHT AT THAT MOMENT. IT TOOK THE STRESS AND WORRY AWAY OF FINDING THE RIGHT MOVEMENT TO DO EVERYDAY. I FELT LIKE I COULD ALWAYS MODIFY A MOVEMENT IF IT WASN’T WORKING FOR ME.” – MEGAN D.H.

#5 LIFETIME ACCESS TO THE PROGRAM

Planning on having another baby?

You’ll have access to the program forever. You may even like doing these workouts again post-baby (just make sure you’ve given yourself time to heal first).

“I’VE BEEN TRAINING AND COMPETING ON A REGULAR BASIS (OLYMPIC WEIGHT LIFTING AND THEN POWER LIFTING) FOR WELL OVER 5 YEARS AND HAVE BEEN AND BEEN ON NUMEROUS PROGRAMS, THIS WAS PROBABLY ONE OF THE MOST THOROUGH AND WELL EXPLAINED PROGRAMS I’VE EVER DONE.” – SARAH J.

Get started now!



PROGRAM FEATURES

Every week, every workout, every training cycle is made to complement the exact chapter you’re in, with guidance to help you understand your own unique considerations. We give you the direction, and you get to follow along knowing you’re doing what you can to navigate your training in a way that keeps you safe, your baby safe and your body healthy.

“I HAD SO MANY QUESTIONS ABOUT WHAT WAS “PROPER” EXERCISE FOR ME AS A PREGNANT WOMAN. I WANTED TO UNDERSTAND HOW I SHOULD FEEL DURING AND AFTER A WORKOUT TO MAKE SURE I WAS DOING WHAT WAS BEST FOR ME AND MY BABY. I WAS SURPRISED AND WHOLLY PLEASED TO FIND NOT ONLY MOVEMENT GUIDANCE BUT ALSO INFORMATION ON EXACTLY WHAT I SHOULD AND SHOULD NOT BE FEELING WHEN PERFORMING EACH MOVEMENT. THIS GAVE ME THE CONFIDENCE TO APPROACH EACH WORKOUT AND ALLOWED ME TO LISTEN TO MY BODY AS I PROGRESSED THROUGH THE PROGRAM.” – VALERIE L

DOWNLOADABLE PDF

Download and print the easy-to-follow week-by-week workouts. Included are 9-phases of 4-weeks, with alternating workouts for each week.


DEMONSTRATION VIDEOS

Need some extra guidance? Follow along with the demonstration videos, already organized by workout schedule for easy access. Learn how to adjust movements and breathing strategy for pregnancy.


BONUS CONTENT

Dip into the “why”, instead of only getting the “what”, so you can understand how your body is changing during pregnancy and how exercise strategies need to be modified.

 

WHO IS THIS PROGRAM FOR?

  • Pregnant athletes who want to maintain their strength levels through pregnancy while making considerations for their core and pelvic health.
  • Pregnant athletes who have specific goals for their training and need a program to compliment them.
  • Pregnant moms who like strength training and high intensity functional fitness.
  • Everyday moms that enjoy working out and going to the gym. You’re athletes too!
  • Intermediate and advanced exercisers. This is not a program for beginners you’ll want to have some experience with weight training to get the most out of this program
  • Pregnant moms who want to maintain their training at their gym or have access to equipment at home

DON’T JUST MODIFY YOUR REGULAR GYM WORKOUTS

When it comes to training through your pregnancy you have 2 choices.

1) Showing up at the gym each day and modifying the workout as best you can.

OR (and this is the better option)

2) Following a program that matches the needs of your pregnant body.

It’s more than exercise modifications!

Those are important, but what is more important is proactively choosing exercises that help support the function of your pregnant body

Your belly is growing which can leave you feeling all kinds of back discomfort, which is why focus a lot on posterior chain exercises (the posterior chain is the back side of your body. Think glutes, hamstrings, etc).

Your boobs are growing and soon you’ll be carrying a baby everywhere, which is why we want to train your upper back muscles with a variety of pushing and pulling exercises.

In a matter of months you’ll be lugging a carseat everywhere (it’s so heavy!) in this program we will be performing a variety of weighted carrying exercises to prepare you.

Yes, while you can modify workouts here and there, is that enough?

We don’t think so.

We think your time is better spent following a program that meets your body where its at and prepares you for the demands motherhood is going to place on it.

“I NEEDED SOMETHING THAT FELT SIMILAR TO WHAT I WAS DOING, BUT ALSO GAVE ME OTHER THINGS TO DO – WITHOUT FEELING LIKE I WAS JUST DOING PRENATAL YOGA. SO THE SMALL CONDITIONING CIRCUITS WERE REALLY HELPFUL. THEY WERE NOT MY NORMAL ACTIVITIES BUT FELT GOOD ON MY BODY WHEN I COULDN’T LIFT HEAVY ANYMORE. I NEEDED PERMISSION TO TONE DOWN THE INTENSITY BUT STILL FEEL LIKE I WAS FOLLOWING A PROGRAM.” – CASSI N

WATCH THIS TO LEARN ABOUT THE PROGRAM:

Frequently Asked Questions


WHAT EQUIPMENT DO I NEED?
This program is best completed at a gym, so you have full access to a range of equipment. You will need: dumbbells, barbell, resistance bands, med ball, kettlebell, bench, exercise bike, rower and treadmill.
WHAT FORMAT DO THE WORKOUTS COME IN?
The workouts are provided in a printable PDF AND in our program platform. In the platform, you will find the demonstration videos for each movement. As you get more familiar with the movement patterns and adjustments, you may not need to watch the demo videos for each workout.
WHAT IF I STILL WANT TO DO MY GYM PROGRAMMING?
You should not do this program in ADDITION to extra programming. If you decide to swap one workout for your regular gym workout, that may be fine. Please be mindful of the types of movements that are recommended in your stage of pregnancy. This is not a time to over-do it!
WHAT IF I NEED MODIFICATIONS?
If you have unique considerations specific to your pregnancy, we recommend you consult with a Pregnancy and Postpartum Athleticism Coach. Heather offers remote coaching.
HOW LONG WILL I HAVE ACCESS?
You get unlimited ongoing access to the program for as long as it is available. Should the program be discontinued, you will be given advance notice.
I'M ALREADY HALF WAY THROUGH MY PREGNANCY, IS THIS PROGRAM STILL WORTH IT?
Yes! Most of the adjustments to strategy and training happen after the 20-week mark anyway, and that still months and months of training to navigate. The second half of your pregnancy is truly when you need the MOST support.
 


NAVIGATE YOUR TRAINING IN A WAY THAT KEEPS YOU SAFE, YOUR BABY SAFE AND YOUR BODY HEALTHY.


This is a temporary chapter, but it has significant impact on who we are becoming as women and moms. We think you deserve more than being left to your own guessing, or guidance from people who just don’t totally get it. We get it.

We get that it’s not just about your modifications or your abilities. It’s about your vagina and your interests now and later.

We get that this is part of who you are, not what you are. We get that learning how to adapt is hard and want to help you do it in a way that feels good, less stressful and less generic.

We are with you.

 













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