Pregnancy: The reality behind the knowledge – A Pelvic Health Osteopath’s journey

Written by Pregnant Athlete Co-Founder Rachel (June 2025)

As a women's pelvic health osteopath and clinical pilates instructor, I've spent years educating and empowering women about pregnancy, birth prep and postpartum recovery. I've supported countless women through the incredible transformation that is pregnancy and I've always felt confident in my knowledge of the physical, emotional and psychological changes that come with pregnancy. But now, living it first hand (currently at 31 weeks pregnant with my first child), I can say one thing is for sure; pregnancy is a whole different story when it is your own body.


Joyful and Challenging: A humbling journey

One of my beautiful friends during her first pregnancy told me this; these two things can both be truths at the same time. This pregnancy has been both an immense blessing and an undeniable challenge. I am grateful every day for the little lady (our 'bambina') growing inside of me, yet I have been surprised by just how hard this journey has actually been. I knew pregnancy wouldn't be a walk in the park, though it is for some of my patients, but I don't think I fully appreciated the depth of fatigue, discomfort and emotions that would accompany this season.

The First Trimester: Surviving, not thriving

The first trimester hit my like a freight train. From around week 7 to week 18, I experience relentless nausea and vomiting. Even two types of anti-nausea medication from my OB was not enough to settle it. Thankfully, I was never hospitalised for Hyperemesis Gravidarum (HG). I'd always imagined I'd be the type to power through it with ginger tea and small snacks, but spoiler alter; I wasn't. But, cheese toasties were (and still are) a staple getting me through the day. The fatigue was next level. Not the kind where you think, "I could use a nap". This was "I physically cannot stand any longer, I need to lie down and close my eyes now" type of fatigue. Constipation decided to make a guest appearance too... and thankfully some of the advice I'd given my own clients in the past came to the rescue here: my trusty squatty potty, ensuring I was hydrated, breathe work, some deep "oohs and moos" and a gentle bowel routine help things move. 

The Second Trimester: Slightly brighter skies 

My symptoms defiantly improved after 18 weeks and well into my second trimester. The nausea (and vomiting) eased up and my energy started to trickle back in. That said, round ligament pain made its present known - a sharp uncomfortable sensation that would catch me off guard while I was treating my clients and especially through transitional movements.

Third Trimester: Breech babe and a waddling mama

As I entered into my third trimester, things shifted again, and so did my baby girl. She is currently breech which means her head is up in my ribs and feeling every bit of it. But I'm not worried, we still have time for her to get into a better position - cue my 'spinning babies' exercises, more mobility, stretches and inversions! 

Walking has become its own event, my pace has slowed and my signature pregnancy waddle has fully kicked in. Though it does take me a little longer, I'm still trying to keep consistent and keep mobile. 

The Emotional Rollercoaster: More than just hormones

Perhaps the most unexpected part of this journey has been the emotional load. Hear me when I say this, my husband is INCREDIBLE and I wouldn't be able to do this without him! I knew about the mood swings and the hormonal changes, but I did not anticipate the body image struggles. I deeply appreciate the work my body is doing - I know how beautiful and powerful pregnancy is, and yet, I've cried inferno of my wardrobe more times than I'd like to admit. It's a strange duality - immense love for the growing life inside of me, awe at my body's capabilities and also the frustration of not feeling like myself as I watch my body change in unfamiliar ways. 

Just Under 9 Weeks to Go

We are getting closer to meeting our baby girl and I am soaking up the time that it's left in this season - however uncomfortable, unpredictable and overwhelming it might be. Pregnancy has stretched me in every way - physically, emotionally and mentally, and I am learning (however slowly it might be) to give myself grace. 

Im not writing this for anything more than to just simply convert my real, raw and honest experience so far. I know every pregnancy journey is different and I hold deep compassion for the many women whose path to pregnancy is filled with heartache and uncertainty. I don't take a single moment of this season for granted. My hope in sharing this with you is not to dramatise, but to normalise - to create space for the full spectrum of what pregnancy can look like and feel like, even for those of us who thought we were "prepared."

I hope to jump back on here and write another blog about what birth prep actually looked like for me - the realistic version, not the idealistic one. But until then, to all the mamas-to-be, fellow practitioners or anyone walking through this season - this work is beautiful, and it's also hard. 


How to train with confidence during pregnancy

Written by Pregnant Athlete Co-Founders (Oct 2023)

If you want to keep active and help your body best adapt to pregnancy - we’ve got you!


If your goal is to move better and reduce pregnancy related pain - we've got you! 


If you want to recover well and safely return to exercise postpartum - we’ve got you!


Whether you've just found out that you're pregnant or are nearing the end of the first trimester, let's be real... you've probably turned to google to uncover the do's and don'ts of pregnancy and now you've found a heap of helpful but somewhat contradicting and confusing information on everything from eating to sleeping to exercising during pregnancy.

Maybe you're even a little frustrated and dishearten because most of this information is telling you what you CAN'T do!!

If fitness and movement is a BIG part of who you are, you're pregnant and want to train with confidence during this season... then this blog is for you!

TRAIN WITH PURPOSE

It is phenomenal how the female body changes over the nine months of pregnancy - we legitimately grow a human being! The physical and hormonal changes throughout pregnancy are constant. You really don't know what your experience is going to be, until you're living it.

Maybe everything is tracking along nicely and you're exercising pretty similar to how you usually would - just with a few pregnancy specific modifications OR maybe you've been hit with sickness and nausea which is making any movement feel almost impossible. Maybe you're experiencing pain that is limiting your confidence and capacity to train OR maybe you just don't know where to start!

They key is in understanding how our bodies change and how to intentionally address these changes with safe and specific exercises. 

While pregnancy is a unique and individualised experience, there are some commonalities during pregnancy which if capitalised on, can ultimately keep you moving and help you best adapt to this season.

So whatever you are up for, Pregnant Athlete is designed to help keep you moving throughout your pregnancy. 

We've linked two of our pregnancy programs below -

Move better during pregnancy with these 9 mobility exercises AND Help your body adapt to pregnancy with these 9 activation exercises. 

These programs aim to do what they say they do - help you move better and help your body adapt to the physical changes of pregnancy.

KEEP IT SAFE, SIMPLE AND STRUCTURED

If you've ever just rocked up to the gym without a plan, you'll agree that your session is not as effective compared to having one! Time spent on coming up with a plan while you're already at the gym would be better spent on that 8 minute finisher! 

So, keep training in pregnancy safe, simple and structured!

Safety: Keeping active in pregnancy is safe and recommended. Exercising during pregnancy has been known to improve maternal mental health, reduce the risk of gestational diabetes, incontinence, pelvic and lower back pain, and help prepare your body for labour.

Simplicity: Stick to what you know and what feels good. Mobility, activation and strength are foundational pillars for training during pregnancy.

REDEFINE YOUR GOALS AND EXPECTATIONS FOR THIS SEASON

When being active is a BIG part of who you are and what you enjoy - it doesn't (and shouldn't) stop because you are pregnant. Yes, now is not to the time to try and hit any personal bests... but it is most definitely the time to prioritise you!

Outline what you want to achieve in the week, and have room to be flexible to swap training days and times depending on how you feel. 

As health practitioners, Jay and I understand that  there may be medical circumstances that limit your ability to exercise during pregnancy. If you are in this position, have a conversation with your obstetrician to see how they can best advise you. 

We want you to remember, that there is almost always something you can do to keep mobile during pregnancy!