Strong Through Every Trimester

Pregnancy fitness advice has two settings: "don't lift anything heavier than a kettle" and programmes written for athletes. This guide is the middle — the one that actually fits your life and your changing body.

Open it at your trimester and go: rose chapter for weeks 1–13, sage for 14–27, lilac for 28 to birth. Each chapter has a strength day and a lighter band day, with "swap it" options for the days your body says not today — because listening to that IS the programme.

Inside the 16 pages:

• 6 complete workouts (2 per trimester) using just dumbbells + a resistance band

• The daily 5-minute pelvic floor routine — including the "learning to let go" birth-prep version from 34 weeks

• Third-trimester birth-prep mobility: supported deep squats, hip openers, and the breathing drill to take into labour itself

• Safety pages built on NHS guidance: the talk test, what to change after 16 weeks, and the exact warning signs to stop

• A weekly plan, warm-up, cool-down, and honest FAQs

What it isn't: a bounce-back plan, a weight-loss plan, or a replacement for your midwife — you'll be told to check in with her before you start, because that's what a responsible guide does.

Instant PDF download. Read it on your phone, or print it and stick it on the fridge.