Knocked-Up Fitness® and Wellness Membership

Feel Your Best During Pregnancy and Postpartum With
Knocked-up Fitness® + Core Rehab

Science-driven techniques that have been proven to strengthen your core + entire body, improve how you feel, boost your confidence, prepare your body for birth, have a speedier delivery {which means less stress on baby}, + easier recovery postpartum!


One Subscription for Pregnancy, Postpartum + Beyond!

Hear what other mama’s have to say:

On Demand. Workout App. Online.

The Knocked-Up Fitness® Membership Includes:


 Email + Monthly Small Group Coaching Calls with your Knocked-Up Fitness Coaches {Erica Ziel, creator of Knocked-Up Fitness + Coach Jen Chesnut}

 Private Support Group


 Pregnancy Weekly Workout Schedule + Trimester Guides!

✓ Safely + Effectively Strengthen Your Deep Core to help relieve + prevent aches and pains, minimize diastasis recti, and pelvic floor dysfunction while also preparing you for birth and recovery postpartum.

✓ Access to Prenatal Workouts, including Pilates-infused workouts, Strength workouts, Band Workouts, Beach Workouts, Prenatal Yoga Sculpt Workouts + Kettlebell Workouts + more!

✓ Pilates reformer workouts for those who have access to a reformer


 Birth Prep Series including access to Erica’s Push Prep Method to help prepare your body for labor + minimize or even prevent tearing.


 Early Postpartum Series – awaken your deep core + pelvic floor after baby arrives, with gentle +  safe movement. Great for vaginal AND c-section births!

 Access to Erica’s Core Rehab Program – your go-to postpartum program AND a must to get you back to your pre-baby workouts.

 Enjoy monthly group coaching calls for more personalized programming.


 Optional: Prenatal TRX, BOSU + Gym tutorials and 2 hours of Prenatal Reformer Pilates workouts + Tutorials for our Pilates mamas!

✓ Recipes + meal plans (gluten-free and many with dairy-free + vegan options!)

 Wellness Series – includes nutrition masterclasses + other wellness education

 Access to Core Studio Workouts – created for you AFTER you complete Core Rehab

Access to your Membership + App anytime anywhere, no traveling to the gym required!

Cancel anytime, no minimum commitment

Your workouts can go anywhere with YOU + meet you where you are in life today!


Learn from leading Prenatal, Postnatal and Core Exercise Specialist! Creator of Knocked-Up Fitness® and The Core Rehab Programs, Erica has been in the healt + fitness industry for over 20 years, with a degree in Health and Human Performance from Iowa State University, a Functional Diagnostic Nutrition Practitioner, PMA®-CPT, STOTT PILATES® certified instructor, Personal Trainer Certified, Nutrition Coach, and Mom of three. She has morphed her education with her constant finding of research, and hands-on approach to teaching prenatal clients. Most recent writing for the Strength and Conditioning Journal about Prenatal Training.

Commonly Asked Questions

Does the Knocked-Up Fitness Membership address diastasis recti while pregnant?

Yes! Erica teaches you how to safely + effectively engage and release your deep core which can help minimize, and in most cases, prevent diastasis recti from developing.

If I am further along in my pregnancy, is it too late to join the Knocked-Up Fitness® Membership? It is NEVER too late to begin strengthening your core! It doesn't matter how far along you are in your pregnancy, there are workouts, tutorials, my Push Prep Method and SO much more that can help you stay active, feel your best and prepare your body for labor, delivery and recovery postpartum.

It is NEVER too late to begin strengthening your core! It doesn’t matter how far along you are in your pregnancy, there are workouts, tutorials, my Push Prep Method and SO much more that can help you stay active, feel your best and prepare your body for labor, delivery and recovery postpartum.

What do I do after baby arrives?

We’ve got you covered! You’ll have access to our early postpartum movements to help wake up + begin strengthening your deep core gently + safely in those early weeks.

After your physician clears you to begin exercise you’ll want to continue with our Core Rehab Program, which is included in your membership!

Does the Knocked-Up Fitness Membership have workouts that will fit my activity level?

Absolutely! The workouts vary from breath work to kettle bell and TRX workouts so whatever your body is craving that day, there is a workout for you!

Are the workouts and tutorials online or do you send me DVDs?

Your entire membership is online so as long as you have an internet connection, you can access everything from anywhere.

If I have questions during my pregnancy, is there someone I can contact?

Absolutely! As a member, you have access to your coaches via email and monthly small group calls (max of 5 women) as well as the exclusive support group who are there to help answer questions, provide motivation, and help guide you through your pregnancy journey.

Is there a monthly commitment if I join the Membership?

No, there is no monthly commitment so you can join for as long as you like.

How do I cancel my Knocked-Up Fitness® Membership?

You can email erica at to cancel your membership. Please allow 72 hours for processing. (We receive A LOT of emails and do our absolute best to get to everything answered the same day during the week. Emails sent on the weekends may not be returned until the following Monday).

You get all of this inside your membership for as little as $32 per month!

Always consult your physician before beginning any exercise program.


6-Month Subscription


Annual Subscription