Jorry Francis

Personal trainer, strength coach!

Hello, muscle mommies! 💪🤰

I created this program during my own pregnancy because I know how hard it can be to feel like you're making progress when your body is constantly changing. I wanted all of you mamas out there to have a place where you can continue lifting, feel strong, and stay active throughout pregnancy—without the guesswork.

This program is designed to adapt with you as your baby grows, ensuring that you feel capable, confident, and supported every step of the way.

HOW THE PROGRAM WORKS
This is a trimester-based strength training program, meaning your workouts adjust to the changes your body experiences at each stage of pregnancy. However, the overall approach remains the same—progressive strength training with smart modifications.

✔ Each trimester includes a 4-week training cycle that you’ll repeat throughout that phase.
✔ Workouts gradually shift as pregnancy progresses, making adjustments for energy levels, core health, and movement comfort.
✔ You can start at ANY point in pregnancy—whether you're 5 weeks or 35 weeks!

WHAT TO EXPECT IN EACH TRIMESTER
💛 Trimester 1 (Weeks 4-12)
Your energy may be unpredictable, but movement can help combat fatigue and nausea. These workouts focus on maintaining strength, stability, and endurance while being mindful of early pregnancy symptoms.

💛 Trimester 2 (Weeks 13-28)
For many, this is the “feel-good” phase! Strength training continues with some modifications to reduce core pressure and support pelvic stability as your bump grows.

💛 Trimester 3 (Weeks 28-41)
Your body is working overtime, so the focus shifts to joint-friendly movements, glute and core stability, and mobility to prepare for labor. Training will help you feel strong, mobile, and capable all the way to delivery.

I learned firsthand that your workouts don’t have to change drastically, and your goals don’t have to stop. We can still lift, feel strong, and stay active—just with small, intentional modifications.

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