Stretching during pregnancy is often seen as the gold standard for relief. Tight hips? Stretch. Low back discomfort? Stretch. Pelvic pressure or heaviness? Stretch. And while stretching can feel good in the moment, here’s something most pregnant women are never told: Yes — you absolutely can be stretching too much during pregnancy. And in many cases, over-stretching is one of…
Too Tired to Work Out During Pregnancy? Here’s What Your Body Is Really Asking For If you’re pregnant or newly postpartum and keep thinking: “I know I should work out… but I’m just so tired.” Let me stop you right there — this is not laziness, lack of motivation, or you “falling off track.” This is your body communicating. And…
Pelvic Floor Support Through Pregnancy, Birth & Recovery (Without Kegels) Pregnancy, labor, delivery, and postpartum recovery all place real, physical demands on your pelvic floor—yet this group of muscles is often misunderstood, oversimplified, or reduced to one piece of advice: “Just do your kegels.” At Knocked-Up Fitness, we take a very different approach. Your pelvic floor is not just something…
Introduction: Why Weight Gain in Pregnancy Causes So Much Stress If you’ve found yourself Googling “How much weight should I gain during pregnancy?” or feeling unsure about how your changing body fits into your fitness routine, you’re not alone. Weight gain is one of the most searched — and most emotionally charged — topics during pregnancy. At Knocked‑Up Fitness®, we…
If you’re struggling to conceive, you’re not alone — and it’s not “all in your head.” One in six couples face infertility, yet many are told their diagnosis is “unexplained.” According to functional medicine expert Dr. Stephanie Gray, unexplained infertility is often uninvestigated infertility. There are real, testable reasons your body may not be getting pregnant — they’re just not…
Movement as a Tool for Mental Well-Being During and After Pregnancy Pregnancy and the postpartum season are often described as joyful, transformative times—but they can also bring emotional ups and downs that many women aren’t fully prepared for. Hormonal changes, physical discomfort, sleep disruption, and the mental load of caring for a growing (or newborn) baby can significantly impact mental…
Navigating fertility—whether you’re just starting to try, seeking answers, or moving through treatments—can feel overwhelming. That’s exactly why this fertility resource guide was created. The truth is, it’s not just about getting pregnant. Fertility is not one single thing—it’s a whole-body ecosystem influenced by your hormones, nervous system, gut health, movement habits, stress load, fascia, and more. At Knocked-Up Fitness,…
Why Core Strength Matters During Pregnancy When it comes to preparing your body for pregnancy, birth, and recovery, how you move matters more than how much you move.During pregnancy, your body goes through incredible changes — your posture shifts, your center of gravity moves forward, and your core muscles stretch to make room for your growing baby. Building prenatal core…