NOTE: This program is 100% full. I will be offering a follow up round on March 28. Stay tuned for details. 

Would you like to accomplish more in 2016 than ever before and feel and look your best? Are you tired of trying to lose weight with no results?

I am so thrilled to share news about my brand new online training program for 2016! My mission is to help you lose weight, create a sustainable healthy lifestyle, and feel great about accomplishing your goals.

My clients are experiencing incredible results with up to 6 lbs lost in one week! My brand new online training program will start on Monday, February 29, and include a focus on goal setting, carb cycling, intermittent fasting, nutrition education, and 5 days per week of movement.

Watch this free webinar I filmed to explain carb cycling and intermittent fasting.

If you ready for a 6 week program to help you jump-start your health and wellness goals for 2016, register below! Your satisfaction is my guarantee, or your money back.

The 6 week Online Training Program will start on Monday, February 29.

It’s almost a New Year! I enjoyed an absolutely amazing 2015 and can honestly say it was the best year yet. I can also say it was my most challenging, exhausting, and rewarding year ever. If you’ve been connected with me on social media for any time, you are familiar with the highlights, but here is a quick recap!

• Had the opportunity to empower thousands of female entrepreneurs to be successful.
• Ramped up passive and residual income streams to total over 6 figures.
• Had the opportunity to give back to family, church and community more than ever before.
• Hired an executive assistant, business coach, and social media optimizer for my team.
• Engaged in a year-long coaching relationship with my business coach.
• Developed new products and courses and ramped up my personal brand (amandatress.com).
• Attended two marketing events and met some amazing professionals.
• Established an effective daily routine to move my business forward.
• Created a year-long business accelerator for women who are truly serious about being successful long-term.

A few lowlights from this past year included having to let go of a few toxic relationships that were holding me back, and overbooking client appointments causing a work/life imbalance through the summer and fall.

Out of the 45% of Americans who set New Year’s Resolutions, only 8% actually keep them the entire year. We can do better than that! This year, I am focusing on one word, and setting my goals around that word. I am then writing down specific action steps and monthly goals. Remember, “Insanity is doing the same thing over and over again and expecting different results.” Pick a word, set goals, and make small changes. My word for 2016 is GROWTH.

Here are my Top 5 Tips to Following Through on Your Goals:

1. Focus on one word for 2016. Set up small daily, weekly, and monthly goals to help you stick with your resolutions.

2. Find an accountability partner or supportive community. Whether you join one of my bootcamps and online communities, business mentorship program, Team INSPIRE, or ask a friend to hold you accountable, be sure you partner with someone who believes in you, inspires you, and supports you daily.

3. Create SMART goals. Specific, Measurable, Achievable, Realistic, Timely.

4. Find your Why. Have a heart-to-heart conversation with yourself and ask the hard questions. Why do you want to achieve these goals? When you find your WHY, you’ll find your HOW.

5. Rejoice in your successes — even the small ones.

My mission for 2016 is to empower female entrepreneurs to generate significant income with the purpose of recirculating wealth to family, church, and community. I will continue to primarily work with females. Women will spend 90 percent of her income on family and community. Conversely, men will only spend an average of 30%-40% of his salary on his family and community. I believe that investing in women and helping her ramp up a successful business is the most important way to solve problems in the world.

I will focus on helping the women in my programs generate scalable, passive, and residual income via a work-from home scenario. My goal is to equip the women in my programs to maintain family, life, and career balance with a clear strategy to give back. The ladies in my program will receive individualized and personalized support unique to their goals and needs. In addition to new group courses and programs, I will offer in-person events and more one-on-one VIP services this year.

My strengths are both digital marketing and business coaching. I will continue to refine my strengths while building verticals and divisions within my company. My goal is to hire staffers to round out my team and fill the gaps where applicable. My business will only be as good as the team members I recruit to work alongside me.

I’ve hired a head of content and social media optimizer to start on my team in the new year (official announcement to come soon), and my hope is to also onboard several women from the Philippines to help with marketing projects.

With my new marketing staffers, I will be able to serve more small business owners and help with Facebook and Instagram ads, website projects, eBooks, eCourse, printable worksheets, online training programs, social media content calendars, social media community management, email blast campaigns and freemiums.

With my overarching goal of “GROWTH” in mind, here is a more specific breakdown of my goals for 2016:

• Earn six figures via passive and residual income streams from my fitness business to invest back into my marketing company.
• Ramp up the marketing agency side of my business which will enable me to hire more full time leaders for my team and a group of women in the Philippines to help with marketing projects.
• Enjoy one power hour and one hour of margin each day – no exceptions.
• Take at least 20 days OFF this year and spend more time with the kiddos at the condo in FL. It is hard for me to find balance and truly rest since I work from home.
• Read at least one professional development book per month (12 total). Additionally, listen to professional development podcasts each day for at least 20 minutes.
• Gain 2 customers and 2 coaches per month for the BeachBody leg of my Business (Team INSPIRE).
• Tithe at our new church consistently.
• Give to charity or a person in need consistently.
• Work on unplugging after 5 p.m. to spend more focused time with the kiddos.
• Go on at least one date with Brandon each week and learn how to ballroom dance together.

What are your goals for the new year? Are you focusing on one word in 2016? I would love to hear your feedback and advice as I seek to accomplish my goals this year as well! Best wishes.

Have you considered your New Year’s resolutions? Would you like to accomplish more in 2016 than ever before and feel and look your best? Are you tired of trying to lose weight with no results?

I am so thrilled to share news about my brand new online training program for 2016! My mission is to help you lose weight, create a sustainable healthy lifestyle, and feel great about accomplishing your goals.

My brand new online training program will start on Monday, January 4, and include a focus on goal setting, intermittent fasting, nutrition education, and 5 days per week of movement.

Through the first week of our program and during the consult call, we will be setting goals.  New Year’s Resolutions should be specific, measurable, attainable, realistic, and time-bound. If weight loss is one of your goals for 2016, a great example of a resolution would be to log your food on My Fitness Pal daily to track calories and macros (this will be a requirement of the program). This will ensure that you are getting the proper amount of nutrients to fuel your body and burn fat. Another great resolution is to drink a glass of water 10 minutes before you eat another snack when you are hungry.

Several ladies I know are resolving to hire a trainer this year, and many have already enrolled in my brand new online personal training program. If you ready for a 6 week program to help you jump-start your health and wellness goals for 2016, register below! Your satisfaction is my guarantee, or your money back.

The 6 week Online Training Program will start on Monday, January 4.

Do you have good intentions to get strong and healthy for your family, but you’re not sure where to start. Perhaps you still have 5-10 lbs of weight to lose, or you workout but have a hard time finding healthy recipes and a meal plan that works for your family and busy schedule. I am here to help YOU and it would be my absolute pleasure to inspire you to reach your fitness and nutrition goals.

I am here to prove that it IS possible to be in the best shape of your life AFTER having kiddos AND during the holidays. And not only that – it’s possible to have great abs! Join my Fit Parenting Eat Clean Challenge and Online Boot Camp. 45 days – includes workout plans,  grocery list with foods to focus on to fuel your family, recipes and healthy treat tips, accountability, motivation, and 24/7 access to me. Fees will apply because after 10+ years in the fitness industry, I know we are all more successful with follow-through if we put our money where our mouth is. However. I am 100% confident that I can find a plan that fits your budget.

The 6 week Eat Clean Challenge and Online Boot Camp will start on November 30.

I am thrilled to share this guest blog post from my good friend and mentorship program client, Matt Dearden. I work with thousands of women who are ramping up fitness businesses, and I find this information to be extremely valuable. Read his post below regarding the 4 levels of legal protection you need for your fitness business

I’ve been working with several great fitness businesses recently through my law firm, and there is one question that clients always ask without fail: how can I best shield myself from liability if one of my clients gets injured during a workout?  While it’s impossible to fully insulate yourself from all liability, you can definitely take steps to protect yourself.  Whether you train clients virtually, in person, or via DVD, there are four levels of protection that every fitness business owner should have in place:

1. Form an LLC.

It is important that you shield your personal assets from the debts and liabilities of your business, and forming a limited liability company (LLC) is a great way to do that.  In the eyes of the law, an LLC is a separate entity from you personally.  Therefore, if your LLC is sued in the future, only the assets of the LLC—and not your personal assets—are at risk.  Additional benefits of LLC’s include pass-through taxation (they are treated like sole-proprietorships), heightened credibility and minimal state compliance regulations.  In Ohio, an LLC is created by filing Articles of Organization with the Secretary of State.  The cost is only $125.

1. Utilize a great release.

As much as possible, require your clients to sign liability releases before participating in your programs.  In Ohio, a clear and unambiguous release that relieves your business from liability for its own negligence will generally be upheld by courts.  Moreover, a release of a cause of action for damages is ordinarily an absolute bar to a later lawsuit on any claim encompassed within the release.  To be enforceable, a good release should (1) clear and unequivocal in every way, (2) state exactly which person/entity is being released from liability (you should include both your business and you personally) and (3) clearly outline the claims that are barred in the future.  Courts in most jurisdictions tend to look favorably upon well-written releases, so do it right the first time!

1. Buy general liability insurance.

Every fitness business should buy general liability insurance.  These traditionally broad policies insure against the risk that the insured may cause injury to clients or other third parties.  You will need to check with a broker for quotes, but insurance for personal trainers and non-traditional fitness businesses is usually quite affordable.

1. Be nice.

This is the number one piece of advice I give my fitness business clients (and all my business clients).  The best protection you can give yourself is to be friendly and accommodating.  Even if you occasionally err, clients who like you will almost never sue you.

Please feel free to reach out to me at mdearden@deardenlawoffices.com if you want to discuss how to best manage risk in your fitness business.

**The above blog post is not legal advice and should not be construed as such.  Every business is different, so business owners should consult an attorney to determine which solutions might work best for them.

Do you often find yourself exhausted and in need of a nap mid-day? “Hitting a wall” mid-day or feeling exhaustion is very common for us moms. Although if you lack energy everyday, all the time, even if you’ve just woken up, there may be a medical condition at play.

Follow these tips to raise those low energy levels!

Take naps

‘Power naps’ are effective. In fact, I enjoyed one today! Although it can’t be substituted for a good night’s sleep, a short nap during the day invigorates your body and recharges your mind.

There are certain things to consider regarding this brief rest in the middle of the day. You should do it in the right place and time, set a proper duration, and have a few minutes of stretching or exercise after waking up to get those gears turning again. I usually do a 20 minute power nap around lunch time if necessary.

Exercise regularly

As you know, I think exercise is incredibly important!  You may get tired after a workout session, but throughout the day, the right amount of exercise will actually boost your energy. Research has shown that exercise increases energy levels by up to 20%. Running, lifting weights, yoga, pilates, etc. are all helpful in enhancing your energy.

Take up hobbies

Hobbies play a big role in reducing stress, and it is widely established that constant stress drains the mind and body. To maintain and boost your energy, make it a point to do something you like which is completely not related to daily stressors like your job. You can play a guitar or paint if you’re into art. If your hobby is dancing, you’ll have exercise as well so that’s two birds with one stone.

Considering that having mobile devices is the norm these days, games on your phone can also be effective for reducing stress. In fact, a study by University College of London found a positive correlation between post-work recovery and playing games. Examples include the famous 3-match game Candy Crush with its different iterations.  Some games have live versions complete with dealers to totally simulate the look and feel of amusement hubs.

Eat energy-rich fruits

Your diet is a huge source of energy.  Fruits are great natural sources of vitamins, nutrients and energy so be sure to include them in your diet. Among the best fruits for energy are bananas, apples and pears.

Drink plenty of fluids

Lack of fluids leads to weakness, therefore, to have enough energy, be sure to drink lots of liquids. But pay attention as well to what you drink. Water is still the best liquid for hydration. Energy drinks are, obviously, not natural so it’s advised to avoid these concoctions. Some of these were even linked to health problems such as seizures and heart diseases.

Furthermore, plasma makes up 55% of human blood, and is 92% water. Glucose is carried by the same substance, and it’s the body’s main source of energy. If your body is short of water, it might not effectively process and deliver the energy that it needs. That’s another good reason to drink plenty of water every day.

These tips are natural and easy to do,. Implement them, and  you’ll have what you need to build up your energy. All that’s left is to start incorporating them in your lifestyle.

Do you have other tips in mind that you found effective? Share them in the comment section!

Mamas, I took a little hiatus from my Body After Baby Boot Camp program this year, but now it’s BACK and better than ever! I have a brand new Body After Baby Boot Camp plan for those of you who are ready to work hard, eat clean, and fee like yourself again ? Do you have excess weight to lose? Or do you have one or two postpartum problem areas that simply will not tone-up no matter what you try? Perhaps your butt, thighs, midsection, or triceps? I promise you can see a change in these areas! The new program will include a FREE copy of my Body After Baby DVD, live workouts with me via Periscope, a Paleo nutrition lifestyle, and 5 days per week of written workouts.

For the Body After Baby Boot Camp Workout Plan and modified Paleo lifestyle, you will be following my intense personal workout plan and a Paleo food log. No weigh-ins, no restrictive diets, no gimmicks. You will receive a detailed grocery list with foods to focus on to fuel your workouts and a copy of my DVD in addition to my Body After Baby Boot Camp 6 week workout plan.

For this very exclusive boot camp, I am looking to work with 10 busy, motivated, fit moms, who have at least 5-20 pounds to lose and want to lean out their midsection, butt, thighs, or triceps.

I can only accept 10 into the program due to my limited consultation time slots so be sure to reserve your place today.

The Body After Baby Boot Camp will start on July 20 and is $175 total.

I am so thrilled to feature my friend Frances for this guest blog post. Frances Sacripanti is a personal wellness coach who specializes in health and fitness education, motivation and empowerment. A former health and physical education teacher, Frances has a passion for movement and it’s ability to affect all areas of health. She shares her vast knowledge base through her website http://www.mindbodybespoke.com and her active Instagram page @mindbodybespoke.

Hi Ladies! Hopefully, you are reading this post with one exiting goal in mind, having a fit and health focused pregnancy!

First off, I want to give you an “A plus” for your decision to make fit pregnancy a priority. Way to go star student! As a former physical education teacher, my life has always been about physical activity and when I became pregnant I wanted to find ways to continue to exercise and stay healthy. What I didn’t realize was that building strength and working out during my pregnancy would translate to another and perhaps more important type of strength, inner strength.

At first, there was a deep connection happening without me even realizing it. I was going to spin classes regularly, attending prenatal yoga (which I believe is the BEST thing I did for myself during pregnancy), and strength training often. In addition to my healthy diet, I was really doing what I had always done – workout – but with a bit more caution, especially as my belly started to grow. I took selfies every few weeks to measure my belly growth, and as the weeks passed I noticed that my training was working. Yes, my belly was growing and I was gaining the weight appropriately but I was also seeing continued tone in my arms, back, legs, and glutes. By no means was I a body builder but I was certainly a fit pregnant chick! My work was paying off, keeping me fit and healthy, and my mental state was incredibly positive. I felt strong both inside and out.

As my belly really started to grow towards the end of the second trimester, I recognized how much my training was helping me prepare for what was ahead mentally. I felt proud of my fitness level during my pregnancy, in fact, I felt like an invincible pregnant woman! Sure I had some of the normal pregnancy symptoms and issues but I believe I handled them better because of my physical and inner strength. I felt strong to handle physical challenges, such as stairs and lifting boxes (we were moving during that summer) and mentally strong to handle the emotional and hormonal waves that often occur during pregnancy.

We can’t ignore the connection that happens (pregnant or not) between physical health and mental health. In the case of pregnancy, I believe that keeping fit and healthy better equips you to handle the mental and emotional challenges of being pregnant.  Whether you are in your first trimester or the third trimester, I strongly encourage you to experience this incredible connection. Here are a few tips and suggestions for you to try during your pregnancy that build both physical and mental strength (of course, please get your doctor’s approval before starting any new exercise program):

1) Power Walk – I walked like it was going out of business! Create a few routes to do each week and get some good hill work in there for those buns. With your sneakers laced up tight and your sunglasses on, hit the road with your ipod, and totally zen out. Some days I would break a full sweat listening to hard core rap, other days I would listen to Bob Marley and get my beachy vibes on. Either way I made sure to get at least one hour (or two on a good day) of quality walking. Another great idea here is to use your headset and catch up with old friends or another pregnant friend where you can commiserate on finally having to let go of your favorite jeans. Don’t worry, you’ll be back in those jeans again!

2) Lift Weights – Don’t be afraid to pump a little iron. Keep a pair of 8 to 10 lbs weights in your living room so there is never an excuse not to knock out a few bicep curls during your favorite TV show. If you do belong to a gym, make use of the workout machines (because you can sit down which feels amazing during that those last few weeks!).  If you lifted weights before, continue with caution as you get bigger and modify as needed. If your budget permits, you can hire a personal trainer who is certified to work with prenatal clients.

3) Prenatal Yoga – I indicated this earlier but prenatal yoga was the absolute BEST part of my prenatal exercise routine. Surrounded by other women, there is an incredible sense of community that makes bending and stretching that much better. In prenatal yoga, you’ll work on strength, breathing, and relaxation. Many classes teach a lot of great stretches for those common pregnancy aches and pains which will come in handy! Try Cat/Cow and squat pose. They feel amazing for back pain often caused from carrying the extra weight.

I hope you’ll try out these suggestions and feel the incredible connection between your physical strength and your inner strength. Good luck on your pregnancy adventure and remember, you are strong and able to do whatever you put your mind to!

This summer, we’ve been enjoying fun activities in the morning before nap time. Our favorite activity (besides swimming) is to visit Magee Park across the street from our neighborhood. We’ve been visiting this park since before we moved into our new house. It’s a quiet and peaceful park and when the kids aren’t enjoying the swings or slides, they are eating a snack at the picnic tables or playing in the brook. Spending the morning at the park is one of our favorite activities.

This month, I have partnered with Huggies, our favorite diaper brand for Cole, for the #UltraHug campaign.  You, my wonderful friends and followers, will also have the chance to win a $2,000 grant from Huggies to benefit a local community project that youenominate in an #UltraHug selfie. Click here to learn how to win a $2,000 grant. This can be your favorite local park, the playground where you take your kids, or any local community project that needs some love! When I was considering which park to nominate, the choice was very clear – Magee park where we play regularly.

From April 20th until June 25th, Huggies will be accepting all selfies with the hashtag #UltraHug, and featuring them in a collage on the campaign landing page. Click here for more details. On July 6th, voting will begin to narrow down the 20 finalists to 10 winners who will win a $2,000 grant from Huggies for their nominated community initiative.

So, why did I nominate Magee park? While I’ve been super impressed with the cleanliness of Magee park, there are some items that need love. For example, there is a broken swing in the toddler area, and the picnic tables are getting a little run down. $2,000 would go a long way for this beautiful park. It’s such a gorgeous, safe, and peaceful place to bring the kiddos, and I would love to help them continue improving the area via the #UltraHug grant.

Getting ready to walk to Magee Park across the street from our neighborhood.

We already have some amazing memories from this park. It’s the first place Cole enjoyed a swing, or met some new friends. The first place he got completely muddy from the brook, or learned how to go down a slide. I’ve also enjoyed some spontaneous workout moves at this park (I’m sure you’re not surprised). Magee park is the perfect location for me to bring the kiddos during the day when we get cabin fever at the house.

What places in your community do you look back on with nostalgia? Or, what places do you and your family currently enjoy hanging out just appreciating each other’s company?

As they say, “the best things in life are free”, and this applies to many of our local parks, playgrounds, beaches, and rec-centers. These places bring us so much joy, and now it’s time to give back with Huggies!

Nominate your community project by uploading a selfie of you and your baby to Instagram and Twitter using the hashtag #UltraHug. In your story make sure to share why the local community project you selected is important to you, and how it will impact those in your community.

Are you currently pregnant and curious about working out during the third trimester of pregnancy. I am thrilled to feature my friend, Amanda Perry, via this guest post. Amanda is currently pregnant with her second baby and in her third trimester of pregnancy. I asked Amanda a series of questions and her responses are below. 

Amanda Perry is the co-owner of Skill of Strength. She spends the majority of her time managing marketing and operations for Skill of Strength, but also trains clients, teaches adult group training classes and facilitates online nutrition groups.

Additionally, Amanda runs a blog and website called Sistas of Strength, dedicated to providing high-quality information about women’s health and fitness. Her goal is to help women discover their full potential by adopting a positive mindset, training smart (not more) and eating awesome food (instead of constant dieting).

Amanda loves working with women who are interested in getting and staying fit prior to becoming pregnant, during pregnancy and once they become mothers. She also loves helping clients lose body fat through a combination of appropriate workouts and nutrition. 

What Amanda loves most in life is spending time with her family and friends. She loves training as a way to relieve stress and simply to be strong. Her other favorite things include pull-ups, red wine, dark chocolate, coffee, sunshine and Lake Winnipesaukee.

Here are her thoughts regarding third trimester pregnancy training.

1. What does your typical third-trimester prenatal workout look like?

Most of my workouts during the third trimester consist mainly of lifting weights and walking. Once or twice a week I’ll mix things up and do a more conditioning-based training session, either with kettlebell complexes and/or completing of a bunch of different exercises in a circuit-style.

Strength workouts are usually anywhere from 30-45 minutes, conditioning workouts are about 40 minutes and leisure walks are anywhere from 10-60 minutes depending on weather and how much time I have!

Here’s what a week of training during my third trimester typically looks like:

Monday

• Strength: Squats, military press, pull-ups
• Leisure walk

Tuesday

• Off or walk

Wednesday

• Strength: Lunges, band walks, single arm chest press, chin-ups, farmers walks
• Leisure Walk

Thursday

• Conditioning: Usually includes picking a whole bunch of exercises like kettlebell swings, medball slams, sled pushes, bike, battle ropes, etc. and completing them at random.

Friday

• Strength: Deadlifts, pull-ups, inverted rows, overhead carry
• Leisure walk

Saturday

• Leisure walk

Sunday

• Kettlebell complex: Usually includes goblet squats, military presses, lunges and kettlebell swings with lighter weights and more reps.

2. Have you needed to make any modifications to your workouts through the third trimester?

I have been fortunate enough to train through both of my pregnancies. I absolutely made some modifications to my training during different trimesters of pregnancy and even week-to-week at times, depending on how I was feeling.

Prior to getting pregnant this time I was training pretty hard and feeling quite strong. I was training 5 days a week, similar to the schedule above, but with heavier weights and higher intensity. On my strength training days I almost always finished with 10-20 minutes of metabolic conditioning, often times quite intense. I’ve replaced a lot of that high intensity conditioning work with lighter leisure walking, especially during first trimester and in late third trimester.

A few exercises I’ve avoided during second and third trimesters:

• Anything that has me lying on my back for a long period of time. I still do Turkish Get Ups from this position, but I avoid things like deadbugs or chest press. For chest press I simply use an incline bench.
• Barbell bridges for (hopefully) obvious reasons. I have been doing single leg hip thrusts instead.
• Running and jumping. Ouch.
• Super duper heavy lifting. I still lift heavy-ish, but nothing like a one-rep max number. For example, I deadlift 145lb at the most right now when my max is just over 200lb.

The biggest thing I emphasize in training during pregnancy is to listen to what your body is telling you. During pregnancy is not the time to set any crazy PR’s or push through pain. You should aim to leave each workout feeling better than when you started.

3. What are the benefits of working out during your third trimester?

The benefits of working out during your third trimester include many of the same benefits of working out when you’re not pregnant! Exercise promotes improved cardiovascular health, lower risk of disease, improved immune function, better sleep, better sex drive, higher energy levels and more!

A few benefits more specific to training during pregnancy include:

• You’re likely to gain less weight during pregnancy
• You decrease your risk of gestational diabetes
• Labor and delivery may be easier
• You’ll likely have more energy, sleep better and keep some anxiety (commonly associated with pregnancy) at bay
• You may experience less back pain
• You’ll likely bounce back more quickly after baby is born
• Your child may even be healthier as some studies have shown that babies who were exposed to exercise in utero have healthier hearts, less chance of obesity and greater athletic potential!

As you can see from the list above, which only scratches the surface, there are many benefits of working out during all trimesters of your pregnancy, barring any complications or doctors orders or course!

Not only will you feel better physically, but training during pregnancy can keep you a bit more sane during a stressful time and can help keep your self-confidence up during a time when it may be hard to accept some of the changes your body is going through.

4. What are the challenges you’ve had working out during pregnancy? 

Between exhaustion, raging hormones and anxiety it can be difficult to stay motivated to train during pregnancy!

First trimester was the WORST. There were days I just wanted to crawl back into bed, but as a gym owner and mom to a 3-year-old that was usually not an option.

My first trimester workouts were generally pretty short, 30 minutes or less. I stuck to strength OR conditioning on any given day and I wasn’t lifting much weight, at least not for me. I was tired. I stayed as active as possible, but my nutrition was far from spot on and to be honest, a lot of days I just wasn’t feeling it.

Workouts during the beginning of my pregnancy were shorter and much less intense than normal. Second trimester was the best time to train. I had so much energy and almost everything felt good! I added in more conditioning again and found myself lifting heavier weights.

During early third trimester I felt great and there weren’t too many additional modifications that I had to make besides decreasing the amount of pull-ups I did (weighted pull-ups are no joke!) and decreasing weight on some exercises, like deadlifts and squats. I’ve eliminated anything that is super high intensity or anything that is really heavy (think close to 1 rep max).

5. Are you still doing core work during your third trimester?

Yes! It’s important to note that you can still train your core during pregnancy by using exercises that are safe and effective and steering clear of anything that doesn’t feel right to you (yup, there I go again…listen to your body), and anything that puts a lot of unnecessary pressure on your abdominals.

My favorite core exercise? Pull-ups! Yes, they are a core exercise…they are an “almost everything” exercise. ☺ I also love farmers walks, overhead walks, suitcase carries, side planks, military presses (yup, they are a core exercise too!), and pallof presses.

Core exercises I avoid during pregnancy include sit-ups, front-loaded exercises, such as front planks, pushups and mountain climbers, and supine exercises where you have to lie on your back for a long time. As mentioned above, I still do things like Turkish Get Ups, which require me to be on my back, but only for a short time. I’ve had clients who have to completely avoid supine exercises because they feel immediately nauseas when they’re on their backs.

Please note: I am not a doctor. You should get clearance from your doctor before beginning any exercise program. Additionally, what feels “light” or like an “easy workout” for me may be one of the toughest ones you’ve done in a long time so please use caution and use your head. What I am doing isn’t necessarily right for you.

Connect with Amanda on social media:

• Instagram
• Facebook
• Twitter
• Pinterest

Her credentials include:

• Bachelor’s Degree from Loyola College
• Certified Personal Trainer through National Strength and Conditioning Association (NSCA-CPT)
• Functional Movement Screen Certified Specialist (FMS)
• Precision Nutrition Level 1 Nutrition Expert
• #FitFluential Ambassador