Comment WORKOUT for my free week of workouts to help you stay fit during pregnancy and postpartum.
Half of what you’ve been told is ‘unsafe’ during pregnancy is fine, but one move everyone does is actually...
my F tier pick.
Weighted full sit-ups flat on your back in the third trimester, F tier, that’s where I draw the line.
High-impact jump training at 38 weeks, D tier, too much load on a loose pelvis that late.
Heavy back squats with good form and clearance, a confident B, yes you can lift heavy pregnant.
Incline walking, A tier, underrated for gentle cardio and strong glutes.
And S tier is strength training with breath work all the way to birth, it’s what kept me PR-ing at nine months.
Follow Abigail Sommer for evidence-based prenatal training.
Source: ACOG Committee Opinion No. 804 (2020).
Labor to Lifting
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The ultimate postpartum recovery experience. Founder: Abigail Sommer
She’s stronger than she was before the baby, and the mom next to her is doing everything right except... the order.
The struggling mom does random ab workouts off Pinterest, jumped back into running and leaks, skips when she’s short on time, and restarts every Monday.
The stronger mom rebuilt her core in order, trained her pelvic floor before running a step, does fifteen to twenty-five minute workouts from home, and followed one plan made for her body.
The difference isn’t willpower, it’s a real postpartum plan.
Comment COACH and I’ll send you the link to apply for 1:1 training (custom workouts, nutrition coaching, and core recovery).
07/31/2026
Here’s the exact process I used & how I set macros for all of my 1:1 clients 👇
This was my first postpartum cut! I’ll likely do one more this year and another early next year. I still have goals I’m working toward but I was so happy with my progress!
✨1.) I started with a week long audit tracking everything I ate normally. I also tracked my steps, sleep, average weights, water, fiber, and creatine.
✨2.) I used these numbers to start at a slight deficit (2050 down from my typical 2300-2350). I kept protein high and mainly adjusted carbs and fats. My protein was typically 140+
✨ 3.) when I noticed a slight plateau in progress, I went down to 1950 for about a week, adjusting carbs to better meet my intake (they were set a bit high initially).
✨4.) I finished the cut doing 3 week at 1750-1800. That’s the lowest I ever went! No 1200 calorie days or starvation. And even at 1750, I was still averaging at least 130 g of protein per day.
What really made a difference for me:
🪩 pre-logging my food the night before
🪩 having accountability (I had a friend check in with me weekly)
🪩 Repeating recipes + snack combos I loved and knew worked with my macros
🪩 having all the stats I needed to determine where my results were lacking.. did I need to up my step count? Was my sleep affecting my recovery? Was low fiber making it difficult to feel full?
If you’re ready to turn off your brain and turn on the results, let’s work together! I’ll do the legwork— your job is to show up. ✔️
COMMENT SNACKS and I’ll send over my high- protein snack guide to get you started!
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