The Pregnancy Program
Bloom
Train through pregnancy with strength, not fear.
Bloom is built around what actually changes in a pregnant body, a shifting center of mass, a lengthening abdominal wall, a pelvic floor under increasing load, and a hormonal profile that changes how joints feel week to week. Every session is built for the trimester you are in, so the work adapts as you do. Nothing is guessed. Nothing is taken away without a reason.
- Length
- 12 weeks
- Sessions
- 4 sessions / week · 30 to 40 min
- Built for
- Pregnant moms, safe to begin in any trimester
- Equipment
- Mat, light dumbbells, resistance band, sturdy chair
One time payment · instant access · 14 day refund window
What you get
Everything arrives at once. Nothing is drip fed, nothing is held back for a second purchase, and the nutrition side is already in the price.
Before you start
This is educational coaching, not medical care. Get clearance from your doctor, midwife or pelvic floor physical therapist before you begin, especially if you are pregnant, recently gave birth, had a cesarean, or are managing prolapse, hernia, high blood pressure or any diagnosed condition. Stop training and contact your provider if you notice bleeding, dizziness, pain, leaking of fluid, or pressure in the pelvis.
Written from the inside
I trained through my own pregnancy first.
Bloom is not theory pulled from a textbook. It is the exact progression I ran on my own body while pregnant, then refined with the women I coach through every trimester.
What you walk away with
- Carry your pregnancy with less low-back and hip pain
- Build the deep core and glute strength that supports a growing bump
- Learn breath and pelvic floor coordination you will use in labor
- Keep training confidently instead of stopping out of uncertainty
- Arrive at delivery day conditioned, not depleted
The blueprint
How the 12 weeks are built
Foundation
Breath mechanics, posture and safe load entry
2 strength · 1 mobility · 1 low-impact conditioning
- 360° diaphragmatic breathing and pelvic floor connect-release
- Glute bridges, banded clamshells, supported hip hinge
- Scapular work to offset the forward pull of a growing chest
- Walking intervals at conversational pace (RPE 4 to 5)
Build
Load the posterior chain, protect the linea alba
2 strength · 1 pelvic floor · 1 conditioning
- Goblet squats to box, split squats, single-leg RDLs
- Side planks and Pallof presses, anti-rotation over crunching
- All crunching, full planks and supine work swapped out from week 6
- Incline rows and overhead-free pressing to protect the rib flare
Birth Prep
Positional strength, endurance and labor rehearsal
2 strength · 1 mobility · 1 birth-prep session
- Deep squat holds, supported lunges, birth-ball mobility flows
- Pelvic floor down-training and perineal relaxation drills
- Labor positions rehearsed under mild fatigue
- Volume tapers, intent stays high, you finish fresh
A week inside Bloom
Included meal guide
The Bloom Table
Steady energy, strong blood, and enough protein to build two bodies, without the nausea-week guilt trip.
~1.4g protein per kg bodyweight · 3 meals + 2 anchored snacks
Nutrition pillars
- Iron + vitamin C pairings at every main meal
- Choline-rich foods for fetal brain development
- Omega-3 sources three times per week
- Nausea-friendly swaps for every trimester-one recipe
- Full first-trimester food safety list included
A sample day
Morning
Soft-scrambled eggs, wilted spinach, sourdough, orange slices
Midday
Warm lentil and roasted carrot bowl, tahini, pumpkin seeds
Snack
Greek yogurt, stewed berries, ground flax
Evening
Baked salmon, olive-oil mash, charred broccolini
Coaching standards & safety
- Cleared by your provider before starting, always
- Stop and message support for bleeding, dizziness, contractions or fluid loss
- No supine work past week 16, no breath-holding, no contact or fall-risk work
Bloom, common questions
How long is the Bloom program?
Bloom runs 12 weeks, structured as Foundation (Weeks 1 to 4), Build (Weeks 5 to 8), Birth Prep (Weeks 9 to 12). You train 4 sessions / week · 30 to 40 min.
Who is Bloom for?
Pregnant moms, safe to begin in any trimester. Train through pregnancy with strength, not fear.
What equipment do I need for Bloom?
Mat, light dumbbells, resistance band, sturdy chair. Every movement has a listed regression or alternative, so you are never stuck choosing between pain and quitting.
Is a meal guide included with Bloom?
Yes. The Bloom Table is included at no extra cost. Steady energy, strong blood, and enough protein to build two bodies, without the nausea-week guilt trip.
Is Bloom safe for me?
Cleared by your provider before starting, always Stop and message support for bleeding, dizziness, contractions or fluid loss No supine work past week 16, no breath-holding, no contact or fall-risk work
How do I get Bloom after buying?
You create your member account, complete a short intake, and your tailored week by week plan and macro targets appear in your portal immediately.
Explore the rest of the series
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The free starter guide
Four foundational sessions, the breathing drill I teach every client, and a one page grocery template. Sent straight to your inbox.