What to Do in the First 6 Weeks Postpartum (And What to Avoid) If you’ve been following along, you’ve already begun preparing your body for labor with supportive, intentional movement. But what happens after baby arrives? The first 6 weeks postpartum are often treated like a waiting period—rest, recover, and then “get cleared” to exercise. But the truth is, your…
If you’ve been following along in this blog series, you know that how you move during pregnancy matters. But what about labor? Labor isn’t something your body just “gets through.” It’s an active, dynamic process — and how you move can either help your body feel more supported and efficient… or more tense and restricted. The good news is this:…
If you’ve been following along in this series, you may have noticed a common theme showing up again and again: fascia. And that’s not by accident. Because when it comes to pregnancy movement, discomfort, energy, pelvic floor symptoms, and even how prepared your body feels for labor and postpartum — fascia plays a much bigger role than most people realize.…
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…