This program is for those who have experience in the gym and workout 3+ days a week. EXERCISING DURING PREGNANCY MAIN GOALS: 1. Maintain (or if you are previously sedentary, gain) strength, mobil-ity, and cardiovascular health. 2. Connect and train the inner core system. 3. Protect/ strengthen pelvic floor 4. Move in ways that optimise posture and alignment. 5. Train the body for labour, birth and recovery. IMPORTANT INFORMATION: •please speak to your health provider and get clearance before starting any exercise program •Your energy might be low. And that's normal! It will soon pass. Move when you can. If all you can do is a walk- awesome! •Red flags: bleeding, any new aches or pains, shortness of breath, dizziness, overheating, and excessive vomiting- discontinue exercise and speak with your healthcare provider. •Snack often. Small snacks here and there can help nausea and energy levels, especially before a workout •Stay hydrated •Keep cool •Dress in comfortable clothes and get supportive shoes. GUIDELINES •Walk 5 days per week for 30 minutes a day •Lift 3-4 days a week •Make sure you can do the talk test (Can you talk to someone right now?) •Make sure to stay cool, don't overheat BENEFITS OF EXERCISE DURING PREGNANCY: •Reduces: backaches, constipation, bloating and swelling •Boosts mood and energy levels •Helps you sleep better •Prevents excess weight gain •Promotes muscle tone, strength and endurance •Helps baby have a stronger and healthier heart •Helps mom and baby handle stresses of labor •Lowers odds of delivery complications •Lowers risk of preeclampsia and gestational diabetes •Lowers blood pressure •Better postpartum recovery