GOOD // SWEAT Pregnancy Guide

I'm so excited to introduce my GOOD // SWEAT Pregnancy Program! This guide has taken longer than any of my other guides to program, test, develop, and finalize, as I designed it while I was pregnant with my first. I've put so much care into this guide, because nobody understands how confusing and complicated pregnancy can feel until you've gone through it yourself.

These workouts are designed for you to do from the comfort of your own home. When I was pregnant, I found it so beneficial to be able to work out in my garage gym or even in the living room, using these exact workouts. Having just a few pieces of compact equipment made staying active much more convenient and removed the hassle of driving to and from the gym. This program is different from my others in that the focus is on consistency throughout this new chapter of yours. It's about making fitness a seamless part of your day, without added stress.

What You Can Expect From This Program:

• 26 weeks of workouts: Specifically segmented to guide you through your second and third trimesters (Starts at week 13 and continues through week 38)
• Physical Fitness and Strength Focus: To keep you energized and strong.
• Labor Preparation: Exercises designed to prepare your body for labor, with an emphasis on pelvic floor health.
• Prenatal Nutrition + Supplements: Insights from me, as a dietitian, on optimal nutrition and supplements during pregnancy.
• Exercise Modifications: Tailored adjustments to suit different stages of pregnancy.
• Videos for Every Exercise: Ensuring you can follow along with correct form and technique.
• Stretching and Breathing Moves: Focus on engaging your pelvic floor, enhancing both relaxation and strength.
• Educational Information: Everything from understanding your pelvic floor to exercises you should avoid during pregnancy.
• Instructional Videos: Four detailed videos led by my pelvic floor physical therapist, Dr. Laura, to deepen your understanding and practice.

PLUS, a few of the most asked questions I received about this guide as I was designing it that you'll be excited to learn about:

• A deeper education around your pelvic floor during pregnancy and how to care for it, plus the best pelvic floor exercises
• Everything you need to know about Diastasis Recti, how to prevent it, and how to care for your core during pregnancy
• All the exercises, postures, and positions you may want to modify while pregnant
• The importance of protein during pregnancy and the nutritional advice I'd give any expecting mama
• 15+ common questions in the FAQ section that you won't want to miss

EQUIPMENT NEEDED:
- Bench or chair
- Light dumbbells (2-8lbs)
- Medium dumbbells (10-15lbs)
- Light to medium glute band
- Long resistance band
- Yoga Ball

Can this program be used in postpartum? Dr. Laura, our guide's pelvic floor physical therapist answers:
After your initial recovery and clearance from your healthcare provider (typically around the 6-week check-up), you may want to begin incorporating gentle movement and strength-building exercises. A great option is to follow the Good Sweat Pregnancy program in reverse, starting from week 38. In the postpartum phase, the focus should be on breathwork, gentle pelvic floor activation, and managing abdominal wall tension. Upper body mobility and postural endurance exercises can also be beneficial for supporting the physical demands of caring for your baby. Feel free to modify exercises or repeat weeks as needed until you’re ready to progress. If you experience any leakage, pubic symphysis pain, abdominal coning, or other discomfort, make adjustments as needed and, if possible, seek personalized guidance from a physical therapist.

*This is a digital guide.