Thrive and Flow

Pregnancy can leave your hips, back, neck and shoulders feeling tight, especially as your posture changes and your bump grows.

This gentle 5-minute mobility routine is designed to help you move more comfortably:

🌿 Butterfly Cat-Cow - 60 seconds
🌿 Upper Trapezius Stretch - 30 seconds each side
🌿 Doorway Chest Stretch - 30 seconds each side
🌿 Thoracic Extension - 60 seconds
🌿 Child’s Pose with Side Reach - 60 seconds

Move slowly, breathe throughout each stretch and stay within a comfortable range. You should feel a gentle stretch, not pain.

Save this routine for later and share it with another expecting mom who may need it.

Looking for more pregnancy mobility routines? Join my FREE 7-day Thrive & Flow Studio trial and access more guided workouts designed for pregnancy and postpartum.

🔗 Tap the link in my bio to get started.

🍼 Just finished feeding your baby? This 5-minute reset is for you.

Hours spent feeding, cuddling and carrying your little one can leave your neck, chest and upper back feeling tight and stiff.

Try these 5 gentle movements to help:
💜Release tension
🩷Open your chest
💜Improve upper back mobility
🩷Reset your posture
💜Help you feel more comfortable throughout the day

Remember, looking after yourself isn’t selfish—it’s an important part of looking after your baby too.

Save this Reel so it’s ready after your next feed.

👇 Tell me in the comments: Where do you feel the most tension after feeding? Neck, shoulders or upper back?

Not ready for intense workouts?
Start with these 4 exercises.

These gentle exercises can help you reconnect with your core, pelvic floor, glutes, and hips without jumping straight into high-intensity workouts.

🧡Bridge + Pillow Squeeze
💛Supine Marches
🧡Elevated Bear Plank + Pillow squeeze
💛Wide Leg Openers

Complete 2 rounds of 8-10 reps

Focus on slow movement, controlled breathing and gentle core engagement throughout.

Save this Reel for later and share it with a new mama who needs a gentle place to start.

My Online Studio is designed to help you move safely and confidently through every stage of motherhood.

Launch Special: 20% OFF
Use code: THRIVE20

🔗 Link in bio.

Pregnancy-Safe Upper Body Workout

Growing a baby takes strength—and once your little one arrives, you’ll be lifting, feeding, carrying and cuddling them countless times every day.

Building upper body strength during pregnancy can help you feel more confident and prepared for motherhood.

Try this workout:

💪 Hammer Curls
💪 Shoulder Press
💪 Tricep Kickbacks
💪 Bent Over Rows
💪 Forward Crossover Punches
💪 Bent Over Flys

Complete 2–3 rounds:
🤍10–12 reps per exercise
🤍Rest 30–60 seconds between rounds
🤍Choose a weight that feels challenging but allows you to maintain good form.

Remember:
🤍Breathe throughout each movement.
🤍Avoid holding your breath.
🤍Stop exercising if you experience pain, dizziness, vaginal bleeding, leaking fluid, regular contractions, or anything that feels concerning.
🤍Always get clearance from your healthcare provider before exercising during pregnancy.

Want a complete pregnancy workout plan with safe, guided workouts from each trimester through postpartum?

My Online Studio is designed to help you move safely and confidently through every stage of motherhood.

Launch Special: 20% OFF
Use code: THRIVE20

🔗 Link in bio.

Save this workout for later.

We’re live!

Supporting women through pregnancy, postpartum, and beyond with:

📖 A comprehensive Pre & Postnatal Guide
💪 An Pre & Postnatal Online Studio
🥗 Personalised Nutrition Coaching

I’d love for you to take a look and let me know what you think ❤️

🔗 Link in bio

Tomorrow, I officially launch something I’ve been preparing for months.

A space designed to support women through pregnancy, postpartum, and beyond with:

🤰 A comprehensive Pre & Postnatal Guide
💪 An online Pre & Postnatal Studio
🥗 Personalised Nutrition Coaching

As a mom and coach, I know how overwhelming it can feel to navigate this season. That’s why I’ve created resources to help women move confidently, nourish their bodies, and feel supported every step of the way.